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Double Century Training Plan: Part 2

Friday, May 21, 2010

Yesterday I blogged about my on-the-bike training plan for my up-coming double century (200 miles in one day) and today I'd like to say just a few words about my nutrition plan.

First, I want to acknowledge the obvious: good nutrition over time is just as important as developing speed, strength, and endurance on the bike. In fact, the latter things are totally dependent on the former. The body simply must have the stored fuel necessary for engaging in aerobic activity for a number of hours, in this case 13-14 hours! Wow, I can't believe I'm going to be on my bike for that long!

Second, good nutrition during the ride is also crucially important. When a rider fails to fuel well throughout the ride he or she experiences what we call "bonking," that is, completely running out of energy and the ability to move the bike forward. I've been there before and believe me it's not fun. The body is like a car in some ways: if you don't give it fuel it runs out of gas.

So with these things in mind my nutrition plan is as follows:

1. Maintain a normal healthy diet packed with fruits and veggies, focusing especially on storing up complex carbs, protein, and the good sugars fruit provides.

2. I take a couple of supplements each day: whey protein (chocolate is my favorite!), a series of GNC vitamins for active men, and a creatine smoothie for post-ride recovery.

3. On the bike, I drink every 15 minutes and consume one full bottle of liquid every hour. My drink of choice is Gatorade. Further, I eat 1/2 of an energy bar or its equivalent every half hour and more if I'm feeling hungry, however, that rarely happens.

I have found that when I am very disciplined about all three of these aspects of nutrition, I do not "bonk" on the bike. I might get tired from time to time but I'm always able to push through. But when I compromise I "bonk" and as I said that's not fun. I've actually had to have my wife come pick me up before because I literally ran out of gas! Not a good feeling.

So I happily give as much attention to my eating habits as to my on-the-bike strengths and skills, and hopefully this will produce a good day and a happy camper on June 19!


Double Century Training Plan: Part 1

Thursday, May 20, 2010

As some of you know, Iím planning to ride in the Paul Bunyan Double Century on Saturday, June 19. That means weíll be riding 200 miles in one day which is 85 miles farther than Iíve ever ridden in one day! This is something Iím taking very seriously because I really want to finish the ride. I donít care how long it takes or what my average speed is but I REALLY want to finish strong.

Therefore, I'm going to blog about my training plan over the next several days. Today I will deal with my on-the-bike plan and then tomorrow about my nutrition plan both of which are equally important. In subsequent days I will blog about various details of these plans.

Hereís my simple five week on-the-bike plan:

Monday: Off
Tuesday: Speed Day (10 miles)
Wednesday: Strength Day (25 miles)
Thursday: Off
Friday: Endurance Day (75-150 miles, starting at the former and then adding 25 miles each week)
Saturday: Off
Sunday: Recovery Ride (10 Miles)

On the week of the actual ride, I will take Thursday and Friday off as the ride is on Saturday, otherwise the plan will remain the same. In a couple of days Iíll blog about the different exercises I do on speed days, strength days, and endurance days. But first, tomorrow, Iíll address the issue of nutrition.


Finally Feeling Rested

Wednesday, May 19, 2010

Adjusting to life in the States after being in India for one month has been harder than expected. I have been resting as much as possible for the past four days and I'm just now starting to feel rested and ready to re-engage in life here. My friends there told me it would take 1-2 weeks to get back into my normal rhythm of life but I didn't want to believe them. Turns out their right! I still can't sleep at the right times but at least I'm feeling rested. Perhaps my clock will finally turn around in the next couple of days.

  Member Comments About This Blog Post:

STEELETRYING 5/19/2010 6:29AM

    Hope your back to normal soon!

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DALEJR_FAN_TINA 5/19/2010 4:28AM

    I hope it does too. You will be back to your normal before you know it.

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Back on the Bike Today

Tuesday, May 18, 2010

I've been out of the country for the last month and thus unable to ride my bike but today I get back in the saddle again!

In a mere six weeks I'm planning to take a 200-mile one-day bike ride with my cycling club. My previous one-day distance record is 115.5 and I was pretty tired after that so this event is both challenging and intimidating to me.

So the earnest training starts today. The plan is to take a couple shorter rides each week to work on speed, strength, and cadence followed by one longer ride which will increase by 25 miles per week. This week I'll probably take it easy on my shorter rides as I haven't been on the bike in a while and then take a 50 mile ride this Friday.

I'm very excited to be back in the saddle again!


Eating in India

Monday, May 17, 2010

I just returned from one month in India and eating the food was probably the hardest part of the journey. I was in a fairly remote part of the country among poor people and they eat loads of rice with a veggie they call "dall." I'm not sure what it is but it's yellowish. They spice it up and serve it with the water in which it was boiled, then they pour it over the rice to soften/moisten it.

The last time I was in India I got the dreaded "Delhi Belly" and so I knew it would happen again and sure enough it did. This time it was quite fierce though and so I had to go to the local pharmacist (they called him "the chemist"), and he fixed me right up! But still I had to continue eating the food that was making me sick for a few more weeks.

I'm a Christian and I was there serving my Lord and I would endure anything for the sake of Jesus Christ. I love him with everything in me. But I'd be lying to say this was easy or fun because it was neither.

It was hard to leave my friends there but I must admit that I'm quite happy to be back enjoying American food again!

  Member Comments About This Blog Post:

WALIDGAZALA 5/17/2010 6:10AM

    Good job
God bless you

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TEDDYTEDDY 5/17/2010 5:59AM

    We live in the land of plenty...and plenty of variety. Welcome back!!! emoticon

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