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Intermediate Bike Training News |
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Dear Rick, Good afternoon. I'm getting this off a little late today. Was hoping to have my podcast ready before I sent the newsletter out. "Podcast" you say? Yes, I am experimenting with yet another way to distribute our training info. You can download the audio file and listen to it on your computer or iPod while "multitasking." If you have never subscribed to a "feed" before here is what you do. First, download the free iTunes program from the Apple website. Install it then select the Podcast category. Go to Advanced/Subscribe to Podcast and type in http://feeds.feedburner.com/midlifesports It should automatically download two test files I have there and the audio newsletter when I publish it. Have a great holiday.  Rick Russon
There are no RMCC rides scheduled for this weekend. On Saturday, Dan and I will be riding 65- 85 miles in preparation for the New Years Day Century. You are welcome to join us at the standard South Boulder Rec Center start location at 10 am. Check www.rmccrides.com for more detailed directions. This will be an endurance training ride. With very little mileage lately there is no point in going out and hammering the knees. This is a good time to break out the mountain bike for more effort in a shorter distance.
As I've mentioned before, the key to compensating for lower riding mileage is to perform your core exercises daily. Anything that works the legs will help. My favorites are step-ups, lunges, and squats. Take the stairs whenever possible. We continue to do our weight training routine. We've actually increased our volume while reducing our workout time. For those of you who have just subscribe we modify the weight training to emphasize muscular endurance rather than body building. One example is our leg press: Set 1 - 50 reps, bilateral, Set 2 - 25 reps left, 25 reps right, 25 reps left, 25 reps right, Set 3 - same, Set 4 - 25 reps, bilateral. If you think this is high, just remember, at 90 rpm you are doing 5400 presses per hour on the bike.
I hope you are "periodizing" your nutrition. Even if you aren't riding you are still training. "Eat to train, don't train to eat." This is a simple but overlooked concept. Eat more when you are active and less when you are stuck indoors. Now is the time to experiment with various cycling nutrition products. You don't have to be on a bike to drink a sports drink. Load a water bottle and use it during the day to see how well your stomach handles the mix. If you are dragging try taking a gel shot.
Lately it has been hard for me to walk to my mail box. The thought of going 5,000 feet higher to colder weather does not appeal to me. However, there are some who are braving the elements. Check out www.dbtc.org for some of their winter activities.
If you need a last minute gift, and don't know what to get, I have created gift certificates in case you would like to purchase a CompuTrainer Assessment or a private coaching session. Check out the bargain category of the online store. I have added a few items.
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