Wednesday, January 11, 2012
I can't believe this, but I actually rode my road bike for 22 miles on the roads of Minnesota yesterday. It was 50 degrees! Are you kidding me? And just to give me that extra giggle, as I came near to the end of the ride, I got passed by a guy on a motorcycle--people, it's January 10 in Minnesota!
Wow, weird winter, if you can call it that.
Hope you all have a great "winter" day!
Tuesday, January 10, 2012
I really don't have much more to say than what I've shared over the last several days except that I do feel the slight confusion of how to train for more than one sport at a time, given the limited time available. But I'll figure this out as so many others have.
For now, I plan to just work the plan and celebrate when the results come.
Hope you all have a great day!
Monday, January 09, 2012
Ok, over the last few days I've shared a lot about my primary and secondary fitness goals for 2012 as well as my strategy for reaching them. Today I want to share my plan for implementing these things. First, I will summarize my goals and strategy, after which I will post my entire year long plan. Then tomorrow I'll probably come back and say a few things about the plan. For now, thanks for reading and hope you have a great day!
PRIMARY GOAL: To become a duathlete.
SECONDARY GOALS: (1) To establish a base running speed of 6.0-6.5; (2) To increase speed on the bike so that 19.0 mph is the new normal; (3) To beat my current sprint speed record by setting a mark of 30.0 mph or higher; (4) To complete a century in less than 5 hours and 30 minutes.
STRATEGY: (1) Nutrition; (2) Cycling and Running Skills; (3) Mental Toughness; (4) Recovery; and (5) Rest.
Phase One: Gym + Trainer Workouts (Jan-Feb)
Running: complete four walk/run workouts per week until mid-February and then commence the half-marathon training plan. Cycling: complete three cycling trainer workouts per week. The goal of this phase is to develop a base of fitness, donít worry too much about the details. Gym: complete three full-body workouts per week.
Phase Two: Early Spring (Mar)
Running: continue the half marathon training plan. Cycling: complete three rides per week and get on the road as soon as possible (I live in Minnesota so weather is a factor). Give two workouts to cadence and one to strength or speed endurance. Donít worry too much about distance or speed but rather focus on the quality of each workout. The goals of this phase are (1) to improve running endurance and speed, (2) to improve aerobic endurance, (3) to establish base cadence, (4) to develop leg strength on the bike, and (5) to develop endurance in the drops.
Phase Three: Late Spring (Apr-May)
Running: complete the half marathon training plan and your first half-marathon! Cycling: complete three rides per week giving one to cadence, one to strength, and one to speed endurance. The goals of this phase are (1) to complete the half-marathon, (2) to improve base cadence, (3) to develop more cycling strength, (4) to improve aerobic endurance, and (5) to develop endurance at higher intensity levels.
Phase Four: Early Summer (Jun-TRAM)
Commence the TRAM (The Ride Across Minnesota, 5 days, 300 miles) training plan the week of June 3 and carry it through the big week. The focus now shifts from developing the base skills of cadence, body position, strength and speed endurance to developing the ability to perform at a high level day after day. You may utilize any of the workouts completed thus far but each day must be viewed as equal and recovery must occur off the bike, that is, there will be no recovery rides. The goal of this phase is to complete the TRAM at an average speed of 18.0 or higher.
Phase Five: Late Summer (Aug-JJBT)
After the TRAM, give two weeks to easy spinning and low mileage. Then return to four-per-week workouts focusing on the base skills of cadence, body position, strength, and speed endurance. Give one workout to each of these skills and one to endurance. Make sure that the weekly endurance ride includes plenty of climbing (you may want to travel for these rides). The goal of this phase is to complete the Jesse James Bike Tour (a very hilly 100 mile ride) at an average speed of 17.0 or higher.
Phase Six: Fall (Sep-Oct)
Assess the situation, think about the 2013 season, and set fall goals accordingly.
Sunday, January 08, 2012
Ok, one more piece. My strategy for reaching my goals this year is (1) nutrition, (2) cycling and running skills, (3) mental toughness, (4) recovery, and (5) rest.
By "rest" I have just three things in mind:
1. Work napping time into days wherein you take longer or more intense rides.
2. Be careful to limit your activity on rest days so that you truly rest.
3. Maintain a good pattern of sleep.
About #1, I read some studies which show that the body releases certain chemicals during rest which literally help repair the body so that it can recover. In fact, the famed cycling coach Joe Friel advises competitive cyclists to do two workouts per day with a nap in between to make the most of this phenomenon.
So bottom line, good rest = better performance! Have a great day!
Saturday, January 07, 2012
Part four of my five-part strategy for reaching my goals this year is recovery. So this means that so far we have...(1) Nutrition, (2) Cycling & Running Skills, (3) Mental Toughness, and (4) Recovery.
By "recovery" I mean post-exercise habits that enable the body to prepare for the rigors that will follow the next day and the next. I'm so new to running that I don't really know how this applies there, but I know that with cycling this is as crucial as any other element. The one who cannot recover cannot perform well--period! So, with that, here are a few specifics, not all of which take place after every ride/run. I followed this faithfully last year and it worked like a charm.
1. Include warm up and cool down in each rigorous workout (5-10 minutes).
2. Post-ride massage and stretching routine (5-20 minutes, long strokes working from the extremities toward the heart--this helps clear out lactic acid and reduce muscle soreness).
3. Eat & drink both during and after cycling/running (30-120 minutes after the workout, the body metabolizes the "good stuff" at four times the rate of normal).
4. Hot shower immediately after the post-ride snack or meal (the point is to warm and massage the muscles again).
5. Short, slow walk or easy spin on the trainer hours after the ride (this light activity helps keep the muscles loose and supple and ready for the next day's events).
With regard to the post-ride eating routine, here are some specifics I compiled from a variety of articles on SP and elsewhere and then custom designed for my own body and needs. As with the above, I don't consume everything in this list after every ride, but rather I consume what is most prudent in the context of each day.
a. On the bike consume one bottle of Gatorade per hour, more if itís hot or youíre riding hard (sometimes though I like to just drink water).
b. On the bike consume 300-500 cals per hour depending on how hard and long youíre riding (I like to vary up what I eat just to keep from being bored and creating a sugar spike which I've done plenty of times!).
c. After the ride consume 80-200 grams of simple carbs and 20-50 grams of protein at a 4:1 ratio (up to 800 cals of carbs and 200 cals of protein up to two hours after the ride).
d. One bottle of Gatorade = 65 grams of carbs and 200 cals.
e. One serving of creatine = 33 grams of carbs and 150 cals.
f. One serving of whey protein = 26 grams of protein, 4 grams of carbs, and 140 cals.
g. One serving of glutamine (1 tspn) = 4.5 grams of carbs (I take two teaspoons of this after every long or rigorous ride as it is super-efficient at moving lactic acid out of the system and thus alleviates most muscle soreness).
GUIDING PRINCIPLE: water in = water out, electrolytes in = out, calories in = out (the ride or run is not the place to create a calorie deficit if you're trying to lose weight, especially if you know you'll be riding/running again soon).
Well, that's that, I worked this whole thing pretty rigidly last year and it worked like a charm. I'm hoping to refine it this year by growing in technical knowledge and practical experience.
Hope you have a great day!
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