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Intermediate Bike Training News |
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Dear Rick, Well the cold weather has really trashed our riding schedule. But that is no excuse for giving up on cycling. It is just an opportunity to work on other aspects of the sport. Of course, you continue to do your core exercises or hit the gym for weight training. You can maintain aerobic capacity with the elliptical, rowing, and indoor cycling machines. But have you considered actually STUDYING cycling. As I mentioned in the nutrition seminar last night, cycling is a biochemical rather than biomechanical sport. We can't do much with our body position once we adjust the bike and clip in. Knowing how to manage your three energy sources properly is the key to endurance cycling.  Rick Russon
Group rides are still the Show & Gos out of Northglenn and Ken Caryl. As I mentioned before I don't ride below 40 deg - not worth the risk of hitting ice. Mark your calendar for the 85-mile endurance ride for Saturday December 17th. This is a good test ride to prepare for the New Years Day Century. Check out this New York Times article about cycling as the new golf in Silicon Valley. This is what Midlife Cycling is all about!!!
This is a really busy time of year for all of us. Lots of travelling, partys, and holiday preparation. That is why I named this training period "Holiday Survival." While it is difficult to maintain a fitness routine it is not impossible. What I am trying to emphasize is that ANY exercise is better than NO exercise. I think the fitness industry scares off a lot of people with elaborate workout routines. Yes, REGULAR exercise is most beneficial but I don't know anyone with a career, family, and community obligations that has a REGULAR schedule. So try my program of IRREGULAR exercise. Look for every opportunity to use stairs. Do squats while talking on the phone. Surely you can spare 15 seconds to do 10 crunches. You can do tricep dips on your office chair if it has arms. Remember, there were people in great shape long before there were health clubs and workouts.
A sure way to gain weight this month is to "avoid" all those great foods. Once you think you've blown your diet then all bets are off and you will eat like a pig. Two suggestions: 1) eat what you want but watch the portion sizes. Nothing wrong with a brownie - just don't eat half-a-dozen of them in one sitting. 2) worry about your diet over the WEEK not by the DAY. Have that great Christmas dinner. Just don't eat a giant breakfast and lunch. And, don't eat the leftovers for the next three days after that. Finally, snack on healthy treats like carrot sticks. Starving yourself before the big dinner is a sure way to ignore the portion size recommendation.
I haven't done anything new on this front. Check out the Denver Bicycle Touring Club site. They have a constant schedule of winter activities.
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