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Intermediate Bike Training News |
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Dear Rick, Well, we have just entered our training period called "Holiday Survival." With the onslaught of office parties, baked good, and family celebrations it will take more discipline than most of us have to maintain our training program. But, remember, this program is not about competition. It is about lifelong fitness and health. So indulge and don't feel guilty. PORTION SIZE, PORTION SIZE, PORTION SIZE. Lots of cultures eat rich foods (French) or eat often (Chinese). However, they don't have the Biggie Size meals that we do. Control your portion sizes and you can eat just about anything.  Rick Russon
We had a great 68-mile ride last Saturday. I'm hitting you with a long ride once a month to develop a major increase in endurance. The main thing it helps you with is confidence and learning how to manage your energy over a ride. You see, it is not IF you can make it, it is HOW do you make it. We had an accident early in the ride which brings up two issues. BIKE MAINTENANCE: the person was moving slow down a hill when their handlebars rotated forward and they fell. Their spouse had made an adjustment the day before. When someone else works on your bike YOU are still responsible for the final check. So run a wrench over your fittings periodically to make sure everything is tight. FIRST AID: if you play outside a lot it is helpful to go through Red Cross CPR & First Aid training. It takes only a couple evenings. In the event of an accident check for breathing and stabilize the spine. If the person goes unconcious it is an automatic call to 911. Otherwise, get checked out by the doctor for anything other than skin pain. It is a long way down from a bike to the ground and doesn't take much to fracture something. I have asked one of my medic friends to write a procedure for us.
The Calisthenics and Plyometrics clinic is this Saturday at 9 am. I have only three people signed up so may have to reschedule it for next month. Please contact me by Wed at noon if you are interested in attending. The Core Fitness clinics taught basic exercises that you can do anywhere and anytime. Do not underestimate the value of such innocent looking routines. You only have to overload your muscles about 10% to stimulate growth. Do these exercises every day. These are light enough you don't need rest days. As I point out to my strength and conditioning friends - construction workers don't just work every other day. Your body will adapt.
Come to the Cycling Nutrition seminar next Tuesday, December 6th. We will sort through a lot of the latest information, and mis-information, about eating for sports. A lot of this material comes from the clinic I attended at the Olympic Training Center last month. However, it turns out that we at RMCC actually have better information about nutrition when it comes to riding more than 2-3 hours at a time. Cyclists come from all over the nation to ride in our Brevet (200-1200K) series. Cycling food is not our only interest. I've been a slacker when it comes to updating the Food section of the website. Anne has given me some recipes that I still haven't put put up. If you have any food, restaurant, or wine topics of interest please send them to me.
A lot of you will be skiing the next few months. Yes, this will help your cycling to some degree. But you will still have to exercise the cycling specific muscles. So hit the indoor bike or ride during the day when you get the chance. Several of us decided Beaver Creek is a long way to go for a short snowshoe event. So we will come up with some routes closer to Denver up in our own Pike National Forest. If you are an avid snowshoeist please send me some route suggestions.
Nothing new on the store yet. I will have a big "Grand Opening" when it is finally ready.
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