Here are a few tips to keep your training on track in spite of the weather:
Don't let the rain stop you: We are into week 13 of our Trek Training Program. We had to cancel the first and the third rides due to rainy conditions. Not too unusual for this time of year. Most of the time we have ideal conditions but we can't control the weather and have to reschedule rides at times.
This does however, bring out a point. 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, 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, wet or dry.
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. I've mentioned it before but again with lack of riding because of weather it's even more important that you get in the miles and saddle time.
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)
Don't us the rain as an excuse. There are still plenty of other days and ways to get ready for the Gran Fondo on March 7th and the San Diego Century May 22nd.
Notes from the editor:
A big thanks to Mike Henderson for contributing.
Want to ride with a great group that is training together? Sign up now in the top right on the blog and join the weekly rides organized by the Trek Superstore. The weekly rides, group support and expert advice are in place to train for the San Diego Century Bicycle Tour on May 22.
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by Mike Henderson
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