Audax Ride Series 2015 Edition

What the heck is an Audax Ride? The following definition is from the Randonnuers USA website.

Audax (oh docks) - A style of group bicycle touring found mostly in France, but also in Holland and Belgium to lesser degrees. A steady pace is set by a road captain, who is in charge of a group of fellow club members. In modern times the pace is usually about 22 km/h (13.5mi/h) between stops; the itinerary and resting places are planned in advance.

For the purposes of this blog, we are talking about doing a 200 kilometer (approximately 125 mile) audax style ride. Ours will go on Saturday, May 16,  2015.

Why should I do this thing?  One could be forgiven for wondering that.  Here’s an attempt at an anser:

• It feels good to meet a challenge (and 125 miles with a mountain in the middle certainly qualifies)
• It’s good to engage with others in a mutual goal.
• There is a sort of magic synergy that occurs when a group of riders decides to enter a non-competitive endeavor. Somehow our strengths add and our weaknesses diminish.
• It’s an absolutely great day!

Getting Ready:

To aid folks in preparing for this style of riding, and this particular ride, I’m leading five “tune up” rides.

Audax Tune Up Rides:

22 February (Sunday) 1:00 PM 35 miles (approx)

8 March (Sunday): 1:00 PM, 45 miles (approx)

29 March (Sunday): 1:00 PM, 45 miles (approx)

12 April (Sunday): 11:00 AM, 65 miles (approx)

3 May (Sunday): 11:00 AM, 65 miles (approx)

I can pretty much assure you that, if you do all of these, you will be able to handle the 200K. 

We will ride these in an Audax style. The group will stay together. The pace will be moderate. We will be riding a predetermined course. Anyone who is willing to abide by the intent and spirit of these rides is welcome to come along. The rides will leave from the front of Bicycles Unlimited, in Peachtree City, GA.

A necessary few words about the Tune Up Rides:  The group will stay together in mutual aid and support.  There will be no SAG.  We’re doing this as self-supported rides. The terrain for these rides is (deliberately) more hilly and more challenging than that which will be encountered on the 200K.  The idea here is simple.  “If I can do something that is harder than the actual ride, then I’ll certainly be able to standup to the ride itself.”

There will be a fee for the actual Audax Ride, on 16 May. This fee will cover your lunch (sit down at a good restaurant), a post ride sandwich snack, and water refills along the ride. There are no fees for the “Tune Ups.” Ride fee is payable, in advance, by check or cash.  I don’t have enough info yet to set a precise number on the fee, but it will most certainly be no more than $30.00.

Hope to see many of you all there.

I'll be posting more info on all of this soon.

Oh yes, one last and critically important note: Helmets required on all rides.

I Hate following my own advice! (Week 4)

A Diary of Injury Recovery IV

Make a Plan

Act on it

Test and Measure

Correct and Adjust

Those four steps outline a good method for accomplishing almost anything.  In this case, we’re talking about the process of planning and executing a recovery from injury.

Today marks the fourth week since I fell and cracked a rib.  I’ve already mentioned that the healing process seems to be going well, that it was time to start planning my recovery work.  In doing so, I will be adhering to the four step method outlined above.

It’s not possible to do a complete, long-term plan for an injury recovery.  To do so is to invite trouble.  The problem is that injuries don’t always follow a smooth and linear path to full restoration.  There can be setbacks.  It is possible to miscalculate and over, or under work the recovery.  So part of the Plan has regular periods of assessment and evaluation built into it.  The idea is to apply calculated loads, and then observe and measure the result.  If the body is responding well, good.  If the body shows a negative response, or a setback, the Plan must be adjusted.

I’ve made my initial plan.  It consists of the three week periods.  At the end of each week, I will be evaluating.  Is it working?  Are there symptoms of having gone to far, too hard, too fast?  At the end of each three week period, I’ll be doing some testing.  Will the body take a slightly increased performance load without undue pain or other symptoms.  If so, then the next three week period can be implemented.

If, at any time I experience a setback, then the Plan must be altered and reset to allow for it.  The idea is to recover and heal, not to conform blindly to a schedule.

The Plan

1)   Stretching and flexibility:  I’m adding a bit more stretching exercise, and doing so cautiously.

2)   Core Strength:  After the third week (Injury + 7 weeks) I will begin to add some core and abs strengthening work.

3)   Bike Work:  Increase cycling activity, focusing on volume first.  No more than a 5% increase per week, and no more than a 10% increase on any given day.  (Intensity and interval training will have to wait until after the first of the three week periods.)

This post marks a milestone of sorts.  I won’t be doing these on a daily basis now.  I will keep you updated on progress, but only on a weekly basis.

BTW, two features of this first week of active recovery include The Ride of Silence on Wednesday of this week, and a planned Commute on this coming Friday.

For all of you who have contacted me with notes of concern and support, please accept my heartfelt and humble thanks.

Timeline

Wed 8 May:  Did a light (and short) morning spin.  Time to begin developing a fitness recovery plan. 

Thurs 9 May:  Mowed the front lawn.  I led the beginner group on the Novie Road Ride for 17.1 miles.  This was the first fully “NSAID-Free” day!  (Not pain free)

Fri 10 May:  An easy and needed gentle post work ride of 11.2 miles.  Continued “NSAID-Free”

Sat 11 May:  Did 19.5 miles of easy riding on the Saturday Morning Path Rides.  Still a bit stiff and sore, but still “NSAID-Free”

Sun 12 May:  Did household chores and a 21.1 mile pleasant afternoon ride.  Wanted to do more!

Mon 13 May:  Rest and recovery.  No training or exercise.  

Tues 14 May:  Begin light recovery training.

Your First Three Years ~ Part 15:

Goals?  Next Season Starts NOW

A Guide for Beginner (and Experienced!) Cyclists, to the Art and Practice of Cycling.  Becoming Proficient, Fit, and Happy on your bike.

The Holidays are almost upon us.  This is an extremely difficult time for cyclists and other outdoors athletes.  It is also an extremely important time.

The holiday season should be one of joyous occasions, reunions, peaceful contemplation, and relaxation.  Our society complicates this.  For those who attempt athletic pursuits, this can be a deadly time of year.

We have struggled to attain some level of fitness and expertise.  The weather has closed in, and the days have grown shorter.  That’s enough of a challenge.  Now comes the distractions of the season…  Along with copious amounts of very rich food.  All of which build ot a fever pitch, and then leave us.  That’s right.  The holidays end.  And worse, the end just as full Winter sets in.  We tend to find ourselves facing the grey and cold, overweight, out of shape, and somewhat depressed.  It’s hard to get re-motivated under those conditions.  The typical response is to just give up, with a vague internal promise that,  “I’ll get on the bike when it gets a bit better outside.”  Or,  “I’ll do some workout stuff at the gym….  Maybe.”  You know.  All the New Year’s Resolution stuff.

What follows is a solution to this dilemma.  We don’t claim that it’s the only solution, but it works.  In fact, if the opportunity is seized, this time just could lead to one of the best years of your life.

Best of all, this solution will only take you about an hour to get started.  Ready?  Here goes!

The Three Part Solution

First:  Set a GOAL!

Second:  Make a Plan

Third:  Accountability

 First:  Set a GOAL!

Humans are goal-driven, goal-seeking creatures.  Goals motivate us.  We strive best to achieve when we have a target or strong desire to motivate us.  There are all kinds of goals.  Some are short term, e.g. “I will say something constructive in this meeting.”  Some are a bit longer term, such as the intention to get to Bob’s Birthday Party next month.  And then there are the big, motivating ones, involving longer intervals of time.  These are “Big Goals.”

A “Big Goal” is not vague.  It’s not something like,  “Someday I’d like to take a trip to Paris.”  No, no!  A “Big Goal”  is simply this…  A DREAM WITH A DEADLINE!

Pick out something that really excites you.  For cyclists it just might be riding 100 miles at once.  It might be doing that big charity event.  It might be racking up a Personal Best in a given event.  It has to be something that turns you on, and gets your juices flowing.  In other words, it has to be a DREAM.

But then comes the “Deadline” part.  Pick the date.  The event might be an annual one.  So you already know when it will run.  If it’s an individual accomplishment, set the date yourself.  Mark it down on your personal calendar. And then…  (here comes the really really hard part.  Are you ready?)  …Write the check!  That’s right.  Commit to it.  And no commitment is more committed than putting your money down.

The event isn’t set up to take an entry fee yet?  Doesn’t matter.  You know about how much it will be.  Write the check and tumb-tack it to the wall over your desk.  Set the deadline!

Second:  Make a Plan

Nothing happens without preparation.  Set up your PLAN now.  You may not know exactly what it will take to actually be ready to achieve your goal.  You may not know just what types and specifics of training are going to be necessary.  But you do know that you will have to work to achieve your Dream, and that work will take time.  So get out your calendar (or your calendar App) and schedule the training time.  You do know that your training will require time.  You can do the research, ask the question, define the specific actions later, but block off the time now, and start doing something with it immediately.

Third:  Accountability

What does it take to hold yourself accountable?  The answer is simple.  Keep a Training Log.  This is your record of what you have done, when you have done it, how much you have done, and the day-to-day effects and success of the actions.  Your Training Log is your accountability file.  It doesn’t lie to you.  It lets you know when you have skipped a precious day of training.  It lets you know when you are doing a lot, so that you know why you are fatigued right now.  Your training log is the most valuable tool you could possibly have if you decide to consult a coach.  But it’s most important function is that of holding you to your day-to-day commitments.

Your Training Log records your progress.  It is how you implement those intermediate goals, and short term “process goals” that will ultimately bring you to the realization of your Big Dream.

A training log doesn’t have to be overly complicated.  It has to record the day, date, and the activity performed.  You can use it to rate each training activity.  It is your error log.  It will help you find and diagnose problems with your training.  Above all, it keeps you honest and on track.

That’s it.  Do those three things.  Do them now.  Then follow through.  There are a lot of refinements, and we’ll talk about some of them in the future, but implement those three steps and you will be well on the way to having an absolutely aamazing riding season next year.

Next Week: Coming back from Illness or Injury

~//~

This series began with the post on Tuesday, 19 June 2012.  It is intended to continue for three years.  Each week, we will discuss exercises, skills, practices, and activities designed to bring the new (or “experienced”) rider a high level of cycling competence.  We’ll address common problems, and (always) stress safe practice.

~//~

A Note on Timing:  This series uses Mid-June as the starting point of the “Cyclists Year.”  We do this because this is the time that most folks decide to start riding.  If you are following this guide, you can “adjust” the timing to fit your personal “first three years.”  Do note that some of the posts will concern weather and seasonal changes.  When that starts to happen, just swap the “months” around to fit your personal timeline.

Holy Catfish! It’s SPRING!

Conquering Hills

One of the larger challenges in cycling is going uphill.  For new riders this can be particularly daunting.  It’s bad enough when the new rider reaches the hill alone, and finds that it’s hard to get to the top.  It gets worse in a group ride.  The perception is…

“I was doing pretty good, and then we got to that hill, and everyone just took off and left me.  I mean they went up that thing like it wasn’t even there!  And it was killing me!  Am I really that bad?”

This can be a real blow to the self-image.  The truth is, there isn’t all that much difference between the new rider, and those who are clobbering them on the hill.  Yet, on the road, that small difference equates to something that looks huge.  Here’s why it looks so bad.

If another rider has a one mile per hour advantage on you, they are opening up a gap at a rate of 88 feet per minute.  That doesn’t sound all that bad, but it’s fifteen bike lengths, in one minute.  And that looks like an unbridgeable gap, especially if it keeps widening and you are already winded.

There are several factors that figure into hill climbing ability.

• Fitness
• Bike adaptation
• Weight
• Technique

We’ve already devoted a good bit of  time to fitness.  It comes with persistent work, and it takes the time it takes.

Bike adaptation means becoming accustomed to your bike, to the position, and to operating the bike well.  This too comes with time.

Weight.  Get lighter.  That takes time too.

So what can one do from a technique standpoint?  Actually rather a lot.

There are two principles invovlved in good climbing.

• It’s the average speed that gets you over the hill, not the maximum.
• Don’t go anaerobic too soon.

That first point is rather crucial.  Many riders intuitively think that they need momentum to get over the hill faster and better.  That means that they want to attack the hill, to hit it at a high speed.  This actually doesn’t work well.  But it sure looks like that’s what is going on when one sees the “experts” hitting the big hill.  First off, they descend the previous hill faster.  But of course!  There’s nothing like “free speed,” and the more knowledgeable and experienced rider has learned how to gain some of that on the descent.  But this can lure the newer rider into thinking that higher speed on the previous hill, and through the bottom is essential.  So the new rider waits until close to the bottom of the descent, and then powers up the bike, and then tries to hold  that higher speed.

Honest, this just doesn’t work.  First, the aerobic capacity used is huge, so one arrives at the bottom of the hill, already close to anaerobic limit.  Second, the higher speed drastically increases wind drag (a non-linear force).  (Oops!)  Third, the hill is still waiting and gravity (another non-linear force) begins to drag one back.

The older and wiser cyclists will remind us of two truths.  1)  Races are won on hills.  2)  Don’t go anaerobic too soon.

The thing is, if a rider can not choose exactly where to “go anaerobic, then the advice in that second point is useless. The beginning of the hill is too soon.  If the hill decides when the anaerobic limit is reached, the rider is not capable of taking that advice.

So what’s the answer then?  Simple.  Learn how to control your efforts in a climb.

First off, stop trying to carry speed into the beginning of the climb.  Coast down the hills, and let gravity do its job.  Descents are for recovery!

As for picking the right place to increase power on a hill, one must first learn to get over the entire hill without going anaerobic.  This is best done by performing a fairly simple, but highly instructive drill.

Efficient Hill Drills:

Do this drill on a solo ride.  (Honest this one does not work well with riding partners along!)

Pick a hill.  For your first attempt, pick one that is moderately long, but not too steep.

Before starting, choose two heart rate levels.  The first is your “Target Heart Rate.”  The second is your “Do Not Exceed Heart Rate.”  For the purposes of this drill “Target Heart Rate should be quite low, around 75% to 80% of Lactate Threshold.  The “Do Not Exceed HR” is slightly higher, typically 80% to 85% of LT.

Coast down the previous hill, and approach your exercise climb at a gentle rate, breathing easily.

Now begin climbing, and attempt to hold your heart rate below the target.  You may sacrifice almost anything to keep your heart rate down.  Go to lower gears, slow your cadence, relax your upper body, loosen your grip on the bar, control yoru breathing, even let your facial muscles go slack.

If you exceed your target, slow down.

If you hit your “Do Not Exceed HR” you must stop, do a standing recovery until your HR is well below 75% LT.  And begin again.

Once you have mastered this hill (and don’t be dismayed if it takes several attempts to do so) you may select a different hill for the exercise.

Repeated “Efficient Hill Drills” will teach you to climb efficiently, and will put you in control of the hill, not the other way around.  You will find that you can use the same techniques, at somewhat higher heart rates to climb almost any hill efficiently and smoothly.  Remember, smooth is fast.

Good luck with your climbing!


NOTE:  This concluded the "Spring Training Series," which started with the March 13 post.  Beginning next week  "Utility Cycling 101."    Don't miss it!

Holy Catfish! It’s SPRING!

Developing Speed

If you’ve been following this series, you may be wondering, “Just how do I go about getting faster on the bike.”  Likely you’ve noticed that we think highly of moderate and careful interval training, but not as a vehicle to speed.  Intervals help build endurance.

There are two basic kinds of things meant by “speed” on the bike.  One is absolute, all out, top-end speed.  The other is “speed maintenance.”  Interval work will help with the latter of those two.  Maintaining a given speed over a period of time is a function of endurance or stamina.  But top end speed comes from other areas.

It turns out that the “secret” to becoming faster is no secret at all.  It’s simple and consists of two parts.

1)    Get lighter.

2)    Ride a lot at very low speeds.

Remember, “simple” does not mean easy.  Truly most folks just won’t do what it takes.

Get Lighter:  Every pound you have to haul around slows you down.  A rider who is 15 to 20 pounds above idea weight, is a rider who is giving away a lot of speed.  Lose the extra baggage and feel better/ride faster.

Ride a lot at very low speeds:  This is a bit misleading.  By “very low speeds” we mean, “maintain a sustained, low aerobic zone heart rate.”  This is the famous “Base Riding” we’ve all heard about.  And there’s good news here.  Riding base, and doing it properly will help to reduce body fat content!

Long-slow riding does a lot of interesting things.

1)    Stimulates the development of deep rich capillary beds in the working muscle tissues.

2)    Gradually fatigues the muscle fiber at the periphery of the working groups,

3)     Stimulates the body to raise the base metabolic rate.

Number 1) is necessary, if more muscle fiber is to be recruited for higher output efforts.

Number 2) results in the strengthening and development of th fibers deep within the working groups.  This is essential to higher houtput efforts.

Number 3)  Means that the body’s engine burns more constantly and at a higher rate.  This results in fat conversion, while working and on a 24/7 basis.

That’s the argument.  Just how does one go about this kind of riding?  Base riding should be done in the range of 70% to 80% of Lactate Threshold (LT).  For those of you who don’t know your LT, this means really really easy.  Heart rate is only slightly elevated, breathing is easy.  Conversation is unimpeded.

Before I go on, I’m often told by folks,  “I can’t ride that slow!”  The reply to this is…  Baloney!  Yes you can.  And yes you can climb hills that slowly too!  (More on that soon.)  It takes a bit of practice, and you may not be used to it, but it’s completely do-able.  More, if one truly wants to be able to ride faster, then one will do the work of riding really slower.

Duration:  The clock is your friend for this kind of riding.  It’s not about getting there fast, but rather about taking one’s time to get there.  An ideal “Base Ride” is between two and five hours long.  (Start with shorter rides and work up gradually.)

Discipline:  One of the problems with this kind of riding is that it is fragile.  It takes an odd kind of focus and dedication to do it right.  Basically, the low output must be maintained for the entire ride.  No sprints.  No breakaways.  No jumps.  One must stay focused on keeping the effort well down, and within target range.  An hour of low zone riding is completely wasted, if one goes to high aerobic zones for only two minutes during the hour.  To get the maximum benefit from this kind of ride, go slow and stay slow.  Save the speed work for another day.  For this reason, it is best to do this kind of thing alone, or with one trusted riding partner.  (Groups tend to get faster.  Someone else always has an agenda!)

Nutrition:  One must “wash” exercise calories.  Riding at this level requires about 200 calories per hour.  An equal amount of food (fuel) must be taken in to offset this output.  If this isn’t done, the body will attack lean muscle mass.  Not good.  Eat enough to replace the “Base Ride” calories.  The fat loss occurs from proper control of food intake when not training.

Good luck with your slow riding.  Honest, it will make you faster.

Next Week:  Conquering Hills

Holy Catfish! It’s SPRING!

Getting Strong and Building Endurance

Last week we teased this.  Most cyclists are looking for the following three things:

1)   Speed

2)   Climbing ability

3)   Endurance

(A close fourth would be the desire to lose weight.)

We’re going to focus on that third one, Endurance.  Without the necessary endurance, all the rest is just about pointless.  So how does one build endurance for cycling?  The answer is through a calculated and carefully applied program of higher intensity cardio-vascular work.

Before we go on, there are several cautions that need to be addressed.

1)   Before beginning any program of increased physical stress, consult your doctor!  Be sure that you are cleared to undertake high effort exertions.

2)   Understand that the high effort exercise entails some risk.  Always work with a partner.

3)   Know the following:  Intensity work is like a powerful drug.  It is best taken in small doses and in extreme moderation.

4)   Start where you are.  Work gradually up to higher effort levels, allowing your body to adapt.

5)   Plan to increase resting time to compensate for increased fatigue.

One of the many counter-intuitive aspects of cycling is the relationship between cardio-vascular intensity, and performance.  Intensity intervals are used to build strength and stamina.  (We will discuss speed work in the future.)

How does one go about this kind of training?

To begin with, the basic tools are a heart rate monitor, and a watch.  (It is best if the watch has a stop-watch function, but this is not absolutely necessary)

There are several ways to ride the bike and get an interval workout.  A stationary trainer is a superb instrument for this kind of work, but it has the drawback of being indoors, and being somewhat boring.  Higher efforts can be sustained by using higher gears and simply riding faster, but this has sever drawbacks.  Speed is harder to control, and room is difficult to come by.  That leaves Hill Intervals.

Work on hills is possibly one of the best methods of interval training.  The speed is lower, and it is quite possible to find a hill that is three, to five minutes “long.”  Scout your regular ride routes for such opportune terrain.

Doing Hill Repeats:

Once you’ve located a suitable hill.  Pick one day a week for the first three to four weeks.  Use your ride to the hill as a warm up.  Then, start climbing the thing.  Keep your heart rate in the lower middle aerobic zones.  (Deep breathing, but not distressed.)  Ride the hill in this fashion for about four to five minutes, and turn around and coast down.  Now Climb again, this time raising your heart rate and breathing rate to a high-mid zone.  (Conversation is still possible, but difficult, breathing begins to be labored.)  Hold this rate for two to three minutes, then turn around, coast down and recover riding gently for two minues.

Repeat this exercise two more times, then warm ride back home, using the return trip as a warm down.

After doing this once a week for four weeks, add a second hill repeat day, and add one more interval to the program.  This last interval is a very hard effort for one minute, followed by a recovery.  Repeat this program for another four weeks.

Be sure to allow more rest time during these weeks.

This will develop a lot of stamina, the ability to go longer without fatigue.

Next week:  Developing Speed

Holy Catfish! It’s SPRING!

Fine Tuning for Specific Results

What are you looking for?

For cyclists there are several specific areas where improvement is usually sought.

1)    Speed

2)    Climbing ability

3)    Endurance

(A close fourth would be the desire to lose weight.)

For the next few weeks, we’ll address training/riding to improve those particular areas.  BUT…  we’re going to alter the order a bit.  It should look a bit more like this…

1)    Endurance

2)    Climbing ability

3)    Speed

4)    Weight (fat) reduction

For now, let’s set some principles.  These are important, and highly counterintuitive.

1)    High cardio work is used to improve endurance.

2)    Long, low cardio efforts are the way to improve speed

3)    Climbing is as much technique as training.

And Fat reduction requires three steps.

·     Modify habit behavior

·     Get strong

·     Go LONG

That’s just about enough for today.  I know, it’s a bit of a teaser, but bear with me.  It will be worth it.

Holy Catfish! It’s SPRING! II

Continuing Series on Spring Training

Adding Structure to your Spring Training

Last week we discussed the very basics of getting started again.  First find your personal tolerance limit.  (Last week’s discussion will apear on today’s post on the Audax Riders blog.  Link.)

We are going to call that tolerance limit “Time X”

We’ll start with a program that will build your fitness and endurance, but it will do so in a moderate, gradual, and enjoyable fashion.

Get your calendar out.  Pick five days of the week that you can commit to doing ride workouts.  You will have two days that you will not ride.  They are rest days, and they are critical to the whole program.  You’re rest days should not be back to back.

Here’s a sample of the first week:

Monday:  Rest Hard (Mondays are alredy hard enough!)

Tuesday:  Leg loosener:  Ride at an easy pace for a time equal to ¾ of Time X

Wednesday:  Interval Day:  Warm up for ten minutes.  Then alternate two minutes of hard fast riding with three minutes of recovery until you have done this for a time equal to ½ of Time X.  Then “warm down” for ten minutes.

Thursday:  Leg conditioning:  Keep your speed down and force yourself to stay in lower gears, turning the cranks a bit faster than is comfortable.  Do this for a time equal to ¾ of Time X

Friday:  Rest Hard

Saturday:  Fun day:  Ride at an easy and fun pace for ¾ of Time X

Sunday:  Tempo Ride:  Bring yourself up to a brisk pace and hold it for ½ of Time X

Weeks Total Time = 3.75 times Time X

            Note 1:  If Time X = 1.5 hours then you have done 5:37:30 this week.

            Note 2:  If your personal “Time X” is equal to, or greater than 2 hours then adjust your schedule to the same proportions as above, but limit yourself to no more than 10 hours per week.

Follow this program until the end of March.  Then take two or three days off at the beginning of April, and then repeat the “Fitness Test” described in last week’s article.  You should find that you have a bit more power and endurance.

Next week:  Fine Tuning for Specific Results

Holy Catfish! It’s SPRING!

OR:  I’m not ready yet.  Now what do I do!?

After an amazingly mild Winter, it looks like an early Spring.  This could catch a lot of folks off guard.  Are you among them?  “Wow!  It’s time to ride, but I’m sooo out of shape!”  Does that describe you?  When was the last time you were on your bike?  Do you have to think about that question?  If so, read on.  There’s help and good news for you.

First off, keep always these three principles in mind:

1)    There are no “shortcuts.”  The body takes the time it takes to do what it will.

2)    The past is gone.  Focus on now and the future.

3)    It is not possible to be consistent part of the time.

If we have arrived at this point in the year, "out of shape,” then that is where we are.  There is no “Re-Do” key on life.  But the good news is about equally good.  If we have achieved some level of fitness in the past, the body will respond to conditioning more quickly now.

Step One:  Get on your bike and ride it.

The “Miles Myth”:

Training, and getting in shape is not about “doing big miles.”  No two miles are the same.  In fact the same mile is never the same on two successive days or hours.  Temperature, wind, humidity, and your personal condition are all variables.  More, your heart, lungs, and legs do not “understand” what a mile is.  What your body “understands” is duration and quality of effort.

To begin with, any effort is a higher quality than the lack of exercise that has led to this point.  So take it easy but do take it.  As for duration, we need to do a bit of a “fitness test” to establish the correct levels.

The basis of this fitness test is the idea of the “Long Short Ride.”  Pick out a short loop in the vicinity of your home, or starting from some easily accessible nearby venue.  This should be only about five to ten miles long.  (Closer to five would be better if you are really out of shape.)

Now, get on your bike and start riding around that loop.  (This is best done alone!)  Time yourself.  NO!  You are not going for speed!  You are timing to establish a “Duration Limit.”  So ride easily, breathing and heart rate elevated, but not highly so.  Focus on enjoying the process and just spend the time moving the bike and breathing.

This is not a test to destruction!  This is not a test to failure!  All longer rides have three parts.  1)  I feel great and I could do this forever!  2)  If I keep this up, I’m going to get tired.  And 3)  I should have stopped this before I started.  (That last is sometimes known as the “World of Hurt.”)  Usually Part 1 lasts for an appreciable time.  Part 2 will be a lot shorter.  Note the time when Part 3 starts, and then go home.

That’s it.  You have just established a baseline time.  You now know how long it will take before you are really tired and sore on the bike.  It doesn’t matter how long this time is.  If it’s 15 minutes, then that’s what it is.  If it’s three hours, that’s fine too.  You just need to know how long it is.

Step Two:  Recover.  You are going to be stiff and sore after your “fitness test.”  Give yourself two to three days to recover.  (Not more than three days!)  This will let your hands, shoulders, butt, legs, back, neck, all those stiff and sore places, all those chafed spots get back to normal.

Step Three:  Do less and do it more frequently.  Let’s say you’ve established that Time X, the time it takes to get to the “World of Hurt,” is one and a half hours.  (It can be any number.  It is what it is.)  Go out and ride less than that time, three to four times per week.  This will start building you up and increasing your tolerance for staying on the bike.  It’s amazing how much gain there is in just three to four weeks of this.

Step Four:  Repeat.  At the end of March, do the same test again.  This time on a somewhat longer loop.  You will be surprised at the gains.

Step Five:  Add some structure.  We’ll deal with this next week.  For now, GO RIDE and do it CONSISTENTLY!