Trek Training Ride #9: Saturday, March 27

Join 100 - 200 riders at all levels for ride #9 in the TREK BICYCLE SUPERSTORE

CENTURY TRAINING SERIES - SPRING '10!

The next ride is Saturday, March 27th, and will cover 60 miles. The route will be the Top Poway/Ramona loop and has a climbing difficulty of 3: (Mostly hilly with 1 or 2 longer, harder climbs)

Start Time: 8:00AM SHARP

Start Location: Peet's Torrey Highlands

For the route sheet and all the details from the Trek team, Click Here.

The training group is preparing for the San Diego Century Bicycle Tour on May 22.

Here are a few training tips from Mike Henderson, who leads the Trek Ride Guides:

The Trek Saturday ride is just one element in the overall program and your road to a successful century event. Saturdays will be your longest ride at event pace which with other riders shouldn't be too hard. These rides are designed to assist in building up mileage. If they are cancelled, or you can't join, be sure to get your workout in on a trainer, hit the bike at the health club, or find a safe route to get in your miles.

Keep up your training during the week: If you want to ride strong and feel good during a 100 mile ride you need to add in workouts during the week. Getting ready for a Century ride takes dedication which might mean getting up early in the morning to get an hour workout in or not watching your favorite show in the evening. The light is getting longer so there is more opportunity to actually do your training on the road. However, when it's too dark, jump on your trainer.

Use your trainer:

What is a trainer? A stationary trainer is a device you add to the rear of our bike. It provide resistance similar to what you would feel when outside. Cost is $100 to $300. Various types are available; wind, magnetic and fluid. Trek Super Stores carries a wide variety. The upside of using this is that you don't have to deal with traffic and it's never too dark. Also, you can get more done in less time. For example, an hour on the trainer, depending on intensity, is comparable to 1:15 to 1:30 on the road. Intensity is the key to the difference.

Some cycling exercises for the road or the trainer:

Here are a few exercises to weave into your weekly miles: Intervals, Individual Leg Training (ILT), Standing and Sprints. Let me explain.

Intervals: Intervals are where you cycle at an intensity that is higher than race pace for a period of time and in sets. You might start with 30 seconds of hard riding (not a sprint), with 30 seconds off. Shoot for 90 RPMs. Do 2 sets of 5. Then add 15 seconds the following week. Do these once during the week.

Individual Leg Training (ILT)

This is best for work on your trainer or on a bike at the health club. Keep one leg clipped into your pedals while the other leg is propped on the trainer or a chair. Keep the resistance at medium and do 1 minute with one leg at 50 to 60 RPMs (revolutions per minute). Rest one minute and then 1 minute with the other leg. Start with 5 of these and then add 2 each week until you reach 10. This will help you round out your pedal stroke, build strength and highlight the areas to work on in your pedal stroke. You can lighten resistance and speed up cadence to 70 or 90. Increase the time interval to mix it up. Doing this type of exercise twice a week will help.

Standing:

If you are weak on the hills standing is a good way to become better. This works muscles in a different position. Resistance should be hard and your gearing hard as well. Cadence, 50 to 60 RPMs. Standing can be added into your road workouts and your stationary trainer workouts. Start with 10 minutes of standing and add 5 minutes each week until you hit an hour. You can do this twice a week along with ILTs.

Sprints:

Use this later in your training program. It will help give you speed to catch groups or stay in a pack. Warm up for 10 or 15 minutes. Sprint for 15 seconds and then rest for 2 minutes. Start with 5 of these and add 2 more each week. Once you hit 15. Start back at 5 with 30 seconds. Do these just once a week with your intervals.

There are so many other ways to train but again the point here is that you need workouts during the week to support your century training goals.

Additional training schedules can be found at http://treksandiego.com/articles/century-training-schedule-pg254.htm.

Also, ask the Ride Guides in this program. Lastly, Trek is offering trainer classes at the La Mesa and N County Store. (see store locations for details)

Notes from the editor: A big thanks to Mike Henderson for contributing his expertise to successfully training for the San Diego Century. I was able to experience the start of the week #8 ride group. Mike and the Trek Ride Guides run a very well organized ride that can give every cyclist camaraderie and safe support during the longer rides. There are 4 pace groups that can accomodate riders at every level. Whether you're a novice or an expert you'll find the ride is a fun addition to your cycling. The weekly rides, group support and expert advice are in place to train for the full century distance at the San Diego Century Bicycle Tour on May 22. Share Enjoy the path to accomplishing your biking resolutions! by Mike Henderson Mike's Blog: Finding Way to Help Others Photo: Tony Deramo