|
 |
Intermediate Bike Training News |  |
|
|||||||||||||||||||||||||||||||||||||||||||||||
Greetings, BIG REMINDER: RMCC group ride start time moves to 7:45 AM. We have some big rides coming up this month and like to finish before the heat of the day. The cold for last weekend's Populaire reminds us that Colorado weather is a fickle mistress. One day it is 80 deg and the next it is 30 deg. Using my pilot analogy, we are out on the bike for a long time with these big rides, so you should do a weather check as part of your "preflight" preparation. Congratulations to two of our members: Adele Gelfand just returned from a bike trip across the Kingdom of Bhutan which is high in the Himalayas. Dan Shields, with other RMCC riders, just completed the 500 mile Spring Contrail in Arizona.  Rick Russon
Big, big ride coming up this Saturday - Horsetooth and Beyond 200K Brevet. This is 128 mi with close to 10,000 feet of climbing and 9-15% grades. Check out the elevation profile at http://www.rmccrides.com/brevet20050924profile.jpg REMINDER: the check-in time for the brevet is 7:00 am. We follow this up the next weekend with your choice of the Elephant Rock 100K (metric Century) course or turn it into an actual century by riding out to Eastonville. The third weekend we do a 110 mile, flatter ride, from Aurora to Roggen. RMCC has shorter routes for these rides. So if you don't have the base miles and have not been working up to these distances you should go shorter. It doesn't help your training to just "survive" the ride. Do an appropriate distance and FINISH STRONG.
With the longer and more intense climbing rides you need to work on breathing free while your torso is tense. Pilates and yoga are great exercises for that. Work on stretching quads, hamstrings, IT band, and calves. Finally, do some leg curls or bridges to keep up hamstring strength.
The weather will start getting hot soon. Now that I have you drinking and eating on the bike you will need to worry about sodium loss. If salt is caking on your face and helmet straps you may be a person who loses a lot of sodium. We will add 1/4 tsp of salt to our sport drink bottles to give us 500 mg more sodium. On a very hot day we may need 800-1200 mg of sodium per hour. Endurolyte tabs by Hammer Nutrition can be used every couple of hours if you are not drinking enough.
Bike to Work Day is on Wed, June 28th this year. I work from home a lot so I go out for a ride, stop at Panera Bread in Aspen Grove, then return. If anyone else can get away that morning, we could ride to a central meeting spot for the complimentary breakfast. Just drop me an e-mail if you are interested.
|
|||||||||||||||||||||||||||||||||||||||||||||||
 |
 |
