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Intermediate Bike Training News |  |
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Greetings, Sorry that I missed sending out last week's newsletter. February is our worse month for riding with the unpredictable weather. It is everyone for themselves using day rides, indoor cycling, weight training, and core fitness exercises to maintain some type of cycling ability. A word about commitment... this is an Intermediate training group. What that means is that you have made, or intend to make, a commitment to cycling on a regular basis. The RMCC group rides steadily increase in distance regardless of weather, participation, or fitness of the riders. It is YOUR responsibility to keep up. Oct - Dec was a chance to work on core fitness and strength. Jan - Mar is the time for those getting a late start to work a little harder and catch up or to start turning some of that ski fitness into cycling- specific fitness. For those intending to wait until April to dust off the bike, pump up the tires and start riding, you should plan on a lot of individual riding. The club has designated entry-level rides but they start at 40 miles and 14-16 mph.  Rick Russon
Confused about the training ride schedule? So am I so let me simplify it for both of us. The 2006 Rocky Mountain Cycling Club schedule is the "bible" for rides. You can pick it up in print on any ride or at most bike stores. In addition to the regular RMCC ride schedule is the schedule for Brevets and Populaires. These are timed rides, though not races, that are qualifiers for several ultra-cycling events or just some great endurance goals for your season. You must register separately for these events through a link on the RMCC site. Another addition to the schedule are the 1:00 pm Sunday rides out of the Littleton Park & Ride. These are additional rides that start later on Sunday for those of us who attend church. I may choose a different start location from time-to-time and will announce that in this newsletter and by updating the Ride Schedule link below. A WORD ABOUT WEATHER...Colorado weather is unpredictable even within hours of the ride start times. There is no simple description for what constitutes holding the ride or canceling it. Usually, this is by consensus of the people who show up. Also, there is no good mechanism for broadcasting ride cancellations at the last minute as many people have e-mail only at work. The RECOMMENDATION therefore is to show up at the ride start unless it is obviously miserable. In the event that I do not show up do to an emergency you and the other riders should be experienced enough to put a ride together. You can always ride to Chatfield, Ken Caryl, Deer Creek Canyon, Downtown REI or around E- 470.
Hard to believe we are down to the last eight indoor workouts of the training season. After we start the climbing rides on the bike we will stop all of our weight training. The volume and fatigue of intense leg workouts will lead to overtraining if we try to do both. Of course, it is advisable to continue your core and upper body workouts throughout the season. If you travel or can't get many miles in during a week then you can try to make up some of the volume with indoor cycling or the elliptical machine.
The workout intensity will be relatively low in Feb and Mar. You can keep carbs down to 50-60% of your diet and run a little higher on protein. Aside from obvious junk food, it is still my contention that portion control is more important than what you actually eat. With a varied and balanced diet you should have no problem with weight and nutrition. Just eat less than the total calories you expend in a day. And, remember, you don't have to worry about each meal. It is what you eat over the entire week that matters. So if you want to have a decadent Valentine's dinner tonight, then go ahead. But just don't eat like a pig tomorrow.
I'm changing the Backcountry topic to have a place for discussing motivation and sports psychology. Between RMCC, DBTC, and myself the expertise is available to you to accomplish just about anything you want in cycling or endurance fitness. The hard part of the job rests with you. If you don't show up then none of us can help. Assumption #1: fitness at the level we are interested in takes time. The short, intense workouts just don't force the body adaptations that we need for creating lean bodies with stamina. But that doesn't mean this program takes a lot of time. Even though we may have a long workout in the gym or a long ride the total time over the week is actually lower than many people spend going to spin classes and the such five days a week. The reason is the time to drive to/from the health club, shower, and change. Assumption #2: commitment means blocking out all the rides in your calendar and scheduling other things around them. Selfish? Perhaps. But your own personal health is the most important thing in your life. You can't do much for family, friends, job, or community if you are sick. From 5 pm on Friday to 8 am on Monday you have 63 hours. Spending 4-6 hours one day on a ride should not be a major burden. Assumption #3: intermediate riding means more than a casual interest. We are not asking you to become a cycling fanatic. But, you need to have a decent bike, proper clothing, and some minimal accessories (i.e. pump, spare tube). You need to ride on a regular basis with the group, be self-sufficient for the most part, and not freak out if the ride is 10 miles longer than advertised. So don't be afraid to come out and ride. We will all miss rides occasionally for other Spring and Summer activities. Just try your best to ride regularly.
The store is still incomplete but what you do see works and is secure if you want to purchase some used items or join RMCC.
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