Monday, January 11, 2010

Audax Ride ~~ A Training Schedule

Here it is, the training program that will get you ready to ride a 200K, in May, and do it in style.

Before we go further, here is one important item to note.  Long distance riding can be intimidating.  Please do not let this be so.  Everyone rides their first long ride by first riding a lot of shorter ones.  That’s the case here.  A large number of first time Audax 200K riders have never ridden a 100 mile ride before doing the full on 125 miler.  This is a great way to get into the spirit of “going long.”

A big part of the training schedule I’m outlining below is that one thing leads to another.  Each step gets one ready for the next.  It is consistency that is the golden key here.  It’s possible to miss an occasional activity or workout, and still be okay.  But remember always, it is just not possible to be consistent only part of the time.

With that in mind, I’m pleased to present the following strong suggestions.

January:
In last Wednesday’s post we recommended the following weekly training program.  Follow this for the month of January.
Monday:  ½ hour Core work
Tuesday:  1 hour Spin Class
Wednesday: ½ hour Core work & 1 hour Strength training
Thursday:  1 hour Spin Class
Friday:  ½ hour Core work. & 1 hour Strength training
Saturday or Sunday:  2 to 3 hours integration riding
Time Commitment = 7.5 to 8.5 hours per week.

February:
Weather will be a challenge this month, but we’re not upping the ante all that much. 
Monday:  45 minute Core work
Tuesday:  1 hour Spin Class
Wednesday: ½ hour Core work & 1 ¼ hour Strength training & 1 hour easy ride
Thursday:  1 hour Spin Class
Friday:  45 minute Core work. & 1 hour Strength training
Saturday or Sunday:  2 to 3 hours integration riding
Time Commitment = 9.25 to 10.25 hours per week.

March:
Monday:  45 minute Core work
Tuesday:  1 hour Spin Class
Wednesday: ½ hour Core work & 1 hour easy ride
Thursday:  1 hour Spin Class
Friday:  45 minute Core work.
Saturday: One hour easy low intensity
Sunday:  3 to 4 hours integration riding
Time Commitment = 9 to 10 hours per week.
Note:  Do the “45 mile Tune Up” on March 21!

Early April:
Monday:  15 minute Core work
Tuesday: 2 hour low intensity ride
Wednesday: 15 minute Core work & 1 hour easy ride
Thursday: 1 ½ hour workout ride
Friday:  15 minute Core work.
Saturday: 1 hour easy low intensity
Sunday:  4 to 4.5 hours integration riding
Time Commitment = 10.25 to 10.75 hours per week.

Note 1:  “Workout Rides”  15 minute warm up, 1 hour at mid aerobic ranges with three to four each 3 minute bursts at high aerobic effort.  15 minute warm down
Note 2:  Do the “45 mile Tune Up” on April 11!

Late April:
Monday:  15 minute Core work
Tuesday: 2 hour low intensity ride
Wednesday: 15 minute Core work & 1 hour easy ride
Thursday: 1 ½ hour workout ride
Friday:  15 minute Core work.  1 hour ride, spinning easy
Saturday: 2 hour easy low intensity
Sunday:  4 to 4.5 hours integration riding
Time Commitment = 12.25 to 13.75 hours per week.
Note:  Do the “65 mile Tune Up” on April 25

26 April through 2 May:  Keep the same schedule as Late April
3 May through 9 may:  Dial it down!  Keep the core work, ride only 7 to 8 hours
9 May to 15 May:
Monday: Rest Day
Tuesday:  2 hours very easy
Wednesday:  1 hour easy
Thursday:  1 to 1.5 hours easy
Friday:  NO!
Saturday:  REALLY  NO!
Sunday:  Do the Audax Ride and enjoy your day!

Friday, January 8, 2010

Friday Follies ~~ The Long Hot Ride


Some of the best rides I’ve ever done have been some of the worst rides I’ve ever done.

It was a blistering hot day in North Texas…

I moved to the Dallas, Texas area in the Spring of 1980.  I did not know I was moving into a record breaking drought and heat wave, but that was in the future and would be followed by record breaking rains and floods.  Such is life in North Texas.

Prior to the move, I’d been living, working, and cycling in the Delaware Valley.  I’d lived in northern Delaware, and in Southeastern Pennsylvania for seven long years.  I’d enjoyed the benefits of a rich cycling community.  But I hadn’t much liked the northeast.  When the chance came to join a large “silicon prairie” defense contractor and live in Texas, I’d jumped at it.

The move was a flurry of activity.  Winding up one job, closing and packing a household, and then jumping over a thousand miles to a new and completely unknown location, where challenges.  Upon arrival in Texas, the first task was to find a cheap temporary apartment, and begin to integrate into the local life.  When the moving truck came, I spent a long and grueling weekend, sorting out what would stay in that apartment, and what would go into storage.  Sadly, one of the choices was to store my bicycle.  (I would later learn never to let a moving company so much as touch a bicycle.)

We were busy.  I had a new and demanding job to learn.  It was seriously challenging work.  In some small “spare time” my wife and I searched for a more permanent residence.  Once located, that entailed another move, and the resulting chaos of finding, sorting, etc.

It was Summer.  It hadn’t rained in a long time, and looked like it never would again.  I was jonesing for a ride.  I hadn’t been on the bike in more than two months.  I had a rare Saturday off work.  (We tended to think that a six day week was normal.)

First I had to find some clothing.  Not easy after a double move.  And worse, most of my old bike clothes either didn’t fit, or were too moth eaten to wear.  Then I turned my attention to the bike.  That was when I discovered that it hadn’t survived the move in prime condition.  Okay, find tools.  Find parts.  Clear workspace.  Work on bike.  It was ready to ride by sundown.  Sunday then.  After church.

That first ride in Texas was both a joy and a disappointment.  The joy came from once again being aboard my old friend.  The disappointment came from…  Well I was in terrible shape, and I didn’t know my way around.  It was a short ride.  I vowed to fix both of those things soon.

I did start riding.  Just not with much regularity.  I mostly rode in the evenings.  It was hot, but I like heat.  These were, by necessity, shorter rides.  I worked long hours, and I didn’t own any lights then.

So, high summer came.  We were seeing temps in the 100+ range on a daily basis.  I had another free Saturday.  This time I was ready.

It was a blistering hot day in North Texas.  The thermometer was reading in the mid 90s by the time I mounted up at 9:00.  That was when the “honey do” list kicked in.  I had to postpone the ride.  I cleared the accumulated chores and errands by late afternoon.

The temp had passed the high, but was still well into the 100s when I finally saddled up.  I was carrying two water bottles.  I wasn’t afraid.

I went “bingo” on water less than two hours later, but there was a store in sight.  I got off the bike, on somewhat quivery legs, and refilled bottles, drank one dry, and refilled again.  I had the thought that I should probably start for home.  The problem was, I didn’t know exactly where home was.  I was that new to Denton County, Texas.  I’d been too consumed by work to do much exploring.  I knew, generally, in which direction home lay, but the roads weren’t cooperating with me.  Worse, I was in mostly empty ranchland.  No services, buildings, or signs of habitation in sight.

The situation was closing in on serious.  That was when another cyclist appeared in the distance behind me.  I watched a bit.  He was moving well, and gaining.  I sat up, and went into low cruise mode.  The other rider overtook me and slowed, grinning.  “You okay?” he asked.

I admitted that I was almost out of water, and didn’t know where I was.  He laughed and said,  “I thought you looked like a Yankee.”  (Ed Note:  In Texas, if you are not from Texas, you are a Yankee.)  Then he handed me his extra bottle and said,  “Stay with me.  It’s only about fifteen miles to the shop.  There’s a country church up ahead where we can fill the bottles up.”

That rider was Jim Hoyt.  He had only recently purchased the bike store in Richardson, and changed the name to the Richardson Bike Mart.  That would have a lot of influence on my life in the future, and would ultimately lead to me being dropped hard by a punk kid named, of all things, Armstrong.

Jim opened the store, and I called home.  I hate calling home for a ride, but this was definitely one of those times.  I didn’t know how to get from Richardson to Lewisville.  I was sunburned, dehydrated, over-exerted, near exhausted, and besides I was whipped.  But I had found a friend, and a bike-home in Texas.

That was one seriously tough ride.  Thanks Jim.

Thursday, January 7, 2010

Thursday Thoughts ~~ Enough Already!

Yes, it’s Winter!  I guess it’s time to get over it.  Once upon a time, in a far off place, I was riding in a car with a tough and competent acquaintance.  The weather was, in a word, awful.  It was snowing.  Hard!  The conditions were rotten.  The roads were slippery and covered in deep snow.  I made some remark, and got a sharp reply of,  “Yes it’s snowing.  It’s going to keep it up until it stops.  It will lay there ‘til it melts.  We’ll get there when we get there.  Until then, please, shut up, sit back, and enjoy the ride!”

It looks as though this Winter is going to be much like that.  Not that we’re expecting snow, although we may get some of that, but rather it’s here, it will be here, we will endure it, it will end.  Might as well relax and get on with it.

We’ve spent plenty of time discussing about how to prepare for cold weather riding, and cold weather riding techniques.  It’s time to do some of that.  Watch the weather.  Note your personal lower limits.  Go out and ride!  When it’s too cold for riding outside, hit the trainers and rollers.

It’s now 72 days until the official start of Spring.  January is our coldest month in North Georgia.  It is now a bit more than two weeks past the Solstice and the days grow noticeably longer.

There is this about our climate here.  We have lively weather, but a reliable climate.  There are cold years and warm ones, wet years and dry ones, but the seasons always occur right on schedule.  February will be only a little less sharp than January, but we can expect a weather break near the end of February.  It always comes.  As the night follows the day, Spring will follow Winter.  Seven weeks from now, the worst will be over.

So charge your lights, pull on your heavy cold weather gear, use the trainer time wisely, and enjoy this time for what it gives us.

It’s a thought.

Wednesday, January 6, 2010

Audax 200K ~ Preparations:

200 kilometers.  125 miles.  Either way those are numbers to be reckoned with.  This is particularly true if one has never ridden anywhere near that far.

How to get ready?  At first the task seems incredibly daunting.  That’s because we tend to focus on the enormity of the undertaking.  But like most things, this is done with small steps.  The journey actually starts here and now.

If you are new to cycling, there are many things you might be worried about.  Group Riding?  Stamina?  Equipment?  Developing the fitness required?

Take a deep breath.  There is time, but the time to start is now.

Begin with regular, focused, cardio training on the bike.  Between two and three hours a week is not only sufficient, it is correct.  It is the focused, step interval work that builds your stamina.

Just a suggestion here.  Try our Spin Classes at the shop.  Call 770-486-9252.  Classes are two per week.  The fee is $30 per month.  It’s a step interval training program, and it will prepare you the riding you wish to do in the Spring.

In addition to Spin Classes, begin a strength training program.  Not big heavy work.  Focus on big movements, with lighter weights.  Use exercises that recruit a lot of muscle groups at one time.  Begin with light weights, and a moderate number or reps, then increase the rep count on a weekly basis.  (Reps should not increase by more than 5% in any week.)  And one relatively long “integration ride.”

Start working on core and abs.  Your core strength is essential.  If you are interested in a really good, thorough, and complete program, see us in the shop.  We have it on hand.

Sounds like a lot, doesn’t it?  Let’s break it down.  Each week…

  • Two hours of directed, focused trainer work.
  • Two hours of strength training (on days you aren’t on the trainer)
  • Three sessions of core work, of no more than a half hour each.
  • Two to three hours of integration riding

That’s seven and a half to eight and a half hours of training.  You need it any way.  It will make you healthier and you will like yourself a lot more.

A word on that “integration ride.”  This is a very low tempo, low cardio effort.  You should never be breathing hard.  Focus on the skills side.  Go slow, and do the time.  It will pay you dividends later.

If you are just starting out your training, you may find the week described above to be a bit strenuous.  If so, start where you are.  Don’t try to swallow the elephant in one bite.  Begin with the Spin training, and one session each of strength work and core work.  Next week add another core session, the following another strength training session.  Continue in that direction and you will quickly be doing what you need.

Next week, we’ll show you a schedule that can take you all the way to the Audax Ride, or almost any other strong and challenging activities this coming Spring.

Tuesday, January 5, 2010

About the Audax Rides:

If you look at the Tour Calendar gadget, up to the left, you will notice dates for the Audax Ride and for several “Tune Ups.”  This heralds the annual build up to our Audax Ride.  And for those of you who are latecomers, that might just take a bit of explaining.

Audax:  The word comes from a Latin adjective meaning bold or daring.  That captures at least part of the endeavor very nicely.

In Europe Audax Cycling is a kind of group touring ride.  This style of riding is seldom seen in the US.  The idea is that the group will stay together, riding a predetermined route.  The spirit of the ride is “One for all, and all for one!”  The pace is controlled by a group leader or “Road Captain.”  Stops are pre-planned and a schedule is met.  Reservations are made in advance for enroute meals and (where appropriate) over-night accomodations.

Our Audax Ride in a nutshell.  It’s a 200K.  That’s 200 kilometers, or about 125 miles.  We will not be staying overnight.  We do it in one day.  There are several planned rest stops along the way, and a full on sit-down lunch in the middle.  Lunch is at the Bulloch House, in Warm Springs.

If you never ride a long ride, then you’ll never ride a long ride.  One of the benchmarks for the fairly serious recreational cyclist is the “century” or 100 mile ride.  New riders tend to be a bit awed by that distance.  Seems almost impossible.  Over the years, I’ve taken a lot of folks on this ride.  A surprising number of them have never done a 100 miler before, and yet they manage the 125 just fine.  That’s been a source of interest and joy to me.  This isn’t just a ride, it’s a program.

In the next few weeks I’ll be sharing tips and tools to help you get ready for this thing.  The biggest one, I give you right now.  Commit to this.  Do it now.

“But just what am I committing to?” one might well ask.  In general, to an average of nine hours a week of training and preparation time.  It starts off easy, with around five hours per week, and builds.  You’re committing to doing the Tune Up rides, and to spending a day doing the actual ride.  You are committing to a $27.00 fee to cover lunch, water, and a post ride snack.

Tomorrow:  Beginning preparations for the Audax Ride.

Monday, January 4, 2010

Penance Ride Report:

A good ride, but…  Frankly, I’m waaay out of shape!

It was a cool morning, with a slight mist at ride time.  The day went pretty much as the reliable forecast had called it.  It was cloudy at first, with wet roads, but no discernable precipitation.  As the day went on, the clouds parted and then departed.

Before I go any further, some recognition is due.  Present for this thing were Bob, Gary, Doug, Rick, Chris, and I.  I think the early morning rain may have scared some folks off.

Personally, I could put forth any number of excuses, but the simple fact remains, I was just not in it for the whole ride.  By the time we got down to Greenville, I knew this.  So I turned and took the “shorter option.”  Chris was kind enough to turn with me.  Gary, Doug, Rick, and Bob kept on going south.

The day turned sunny, but it stopped warming about the time the sun came out.  In fact, it felt like it got colder.  And the wind came up.  By the time I was approaching Harrelson, on the return leg, it was seriously gusty.

Rick and Gary did the whole route, in their usual strong style.  Bob should be commended.  He made it down to the town of Pine Mountain, and just sort of ran out of gas.  So he went ahead and climbed the mountain, descended into Warm Springs, and did most of the return trip, for a total of 77 miles, before making the decision to “live to ride another day.”

Doug had a bit of an adventure too.  He lost contact with Rick and Gary, but managed to finish the route.  That’s a testament to stick-to-it-ivness.

Sometimes you eat the bear.  Sometimes the bear eats you.  Sometimes you both go hungry.  This ride is always a challenge and an adventure.  I’d say, on this New Year’s day, the bear mostly ended up hungry.

Good job all!  Happy New Year, and good cycling to all!

Friday, January 1, 2010

Friday Follies ~~ My first “adult” century:


As soon as I finish this post, I will be making the final preparations for today.  I’m about to leave to do the annual Penance Ride!  Hope to see you out there!

When I first entered the realm of serious road cycling (as in, on a road bike) I was in my late teens.  I raced.  I rode.  I lived on a bike.  Ultimately, I sold my car, demoted my bike to transportation, and bought the first “really good road bike.”

Time passed and stuff happened.  I got married.  I changed jobs.  I changed jobs a lot.  It was a difficult time.

At age 30, I went inside and sat down.  For the first time in my life, I rode a desk.  It was a great job, but it was sedentary.  The bike rides and gym work suffered.  I rode less and less, and it seemed to hurt more.  But there was the job!  It was rewarding and very demanding.

I’d always been very active.  I had 30 years of habits.  Those habits said I could eat anything, at any time, in any quantity.  I blew up like a balloon.  Before I stopped the weight gain, I was tipping the scales 260 pounds.  That’s about 80 pounds more than I weigh now.  It was awful.

It took a long time to stop the weight gain.  It took more time to lose the weight and recover fitness.

I’d started riding much more frequently.  By most standards they weren’t much in the way of rides.  But it was happening.  I was doing it with increasing frequency.

There came a day…  I decided I needed to do a ride that would show that I was back.  I signed up for a new one that the Southern Bicycle League was doing.  It was called the Wilson 100.

I did everything wrong. 

The only bike I had left then was the old “Iron Eagle.”  It was a Schwinn, steel bike.  It was heavy.  It wasn’t in good repair.  I’d been riding again, and doing it much more regularly.  I was “down” to around 200 pounds.

The weather was nasty.  Back then, the Wilson ran later in September.  It was a cool day, and rainy.  I didn’t have good gear.  I was in cotton sweats and a windbreaker.  I was under-fueled.  I started off way too fast.

By the end of the first 15 miles, I was ready to quit.  I felt awful, about to lose what little breakfast I’d eaten.  Then I encountered a lady who was riding an old clunker of a mountain bike.  She wasn’t going fast, but she was steady.  We chatted.  She had one of those diseases.  This one had taken a lung, a kidney, and part of her liver.  Yipe!  She was still riding.  It shamed me.

If she could do it…

So I kept on, and as the miles rolled by, I felt a bit better.  This amazing woman and I spoke of any number of things.  Then we reached the decision point.  There was a choice, turn and return to the start with 65 miles done?  Or continue and do the full 100 miles?  My newfound friend was turning.  I decided to go on.  I never saw the lady again.

Shortly after that decision, I began to feel the effects of my earlier hard riding.  I was getting very tired, and there were miles yet to go.  The day ground on.  There was a SAG stop in Gay, GA.  I didn’t feel very gay.  I’d done 60 miles, still had 40 to go, and my legs were getting stiff, my feet hurt, my hands hurt, and my backside hurt.  At least it had stopped raining.  I comforted myself with the thought that I had less than half of this death march to go.

Shortly after leaving Gay the road flattened, or descended.  I was thrilled with this.  I had not yet learned about riding in north Georgia.  The simple truth is, when you are descending, you are heading for water.  The longer the descent, the bigger the stream at the bottom, and the longer (and usually steeper) the climb back out on the other side.  I didn’t know the route was descending to the Flint River, at the Flat Shoals.

If you’ve ridden this road, you know that the climb toward Concord is long, and it’s a deceptive “step climb.”  Every time I thought I’d finished it, I found the road was just going through another “step,” and there was another grade ahead.

I was feeling pretty bad.  Everyone around me was passing me like I was standing still.  I didn’t think I had much left in my legs.  Then I saw it.  There was an honest to goodness mountain off in the distance.  I knew it was to the south of me.  I had no idea there was a mountain south of Fayette County.

I am a mountain boy.  There is some kind of connection, one which I cannot explain, between me and the big hills.  I need them.  I pulled the bike over to the side of the road and just stared at that distant, blue ridgeline.  Other riders passed, some asking if I was okay, or did I need assistance.  I replied that I was fine, just taking a moment to look.  As I remounted, I asked a passing rider what that was.  “Pine Mountain,”  came the reply.

I looked to the distant vision and told it,  “I will come back.  I will see you again.”  The experience went a long way to recharge my flagging spirits.  I didn’t know it then, but I would soon need that boost.

The route entered the edge of Concord.  I almost missed the turn onto Concord Rd.  Then I was descending again.  Glorious!

In those days, the stretch from Concord to Hollenville was old style, exposed aggregate, “shake and bake.”  It also felt like I was climbing the entire way.  My cue sheet told me I had less than ten miles to go to the next SAG stop.  I gritted my teeth, cursed the route designer, and soldiered on.

The stop at the Opry House in Hollenville felt like an armistice in a long war.  Only another 25 miles.  What had I been thinking when I signed up for this!?  I lingered.  I spent a lot longer than I should have.  I ate and drank.  I filled bottles.  I drank more.  Despite the damp and cool conditions, I’d allowed myself to become very dehydrated.

I consulted the cue sheet again.  Fifteen miles to the next SAG stop, then only 10 more to the end.  Onward!

As I rode through Brooks I had a thought.  I knew where I was.  I was very close to home.  In fact, the route would go to within a mile and a half of my house.  I started thinking seriously about quitting the ride.  Sure, I’d done most of it, but I was in pain, badly over-extended, and basically sick of the whole thing.

After an eternity,  I arrived at the last SAG stop.  I was then less than three miles from my house, and a bit more than ten hilly miles from the end of the ride.  I pulled into the stop and laid my bike down.  I was here, so I should get something to eat and drink.  That was my reasoning.  I filled my bottle, took some cookies and a banana, and went to sit down by my bike.

A small group of riders pulled in as I was lowering myself to the ground.  I had just begun the process of steeling myself for the long three mile ride I would need to make in order to quit the organized ride.  I’d thought it through.  I could get a ride to the park and retrieve my truck later.  I was basically finished.

That group of riders pulled in and started dismounting.  There was a frighteningly fit looking young woman in the group.  She was grinning hugely, and she exclaimed,  “Isn’t this great!”  I could have cheerfully killed her, but she wasn’t through.  “What a fantastic day!”  she laughed.  “This is awesome!  How good it is to be out and sharing this with all these wonderful people!”

She meant it.  She was genuinely happy.  She was having a grand time.  She was sharing that joy.  It was infectious and contagious.  As I sat nursing my banana and my depression, she kept on.  Gradually, it occurred to me that she was right.  This was good.  She spotted me, caught my eye, and grinned.  “Hey!”  She laughed,  “We have this thing finished.  Just a bit more, and we can end a beautiful day!”

She got to me!  My spirits lifted.  I wasn’t as sore as all that.  I was, by jiminy, going to finish this thing.  What’s more, I was going to enjoy it!

I stood and bent to lift my bike.  By the time I turned around, she was gone.  I never saw her again.  I didn’t realize it at the time, but she was the Bike Angel.  I’ve seen her many times over the years.  She never looks the same.  Sometimes she’s an old man, or a kid.  But I know the Bike Angel when I meet her.  She’s saved a lot of rides, and pulled me out of a lot of tight spots.

The rest of the ride was hard.  It was hilly.  I was tired.  But I wasn’t whipped any more.  I was doing it!  And sore and tired as I was, it felt good!

At long long last, the last hill was behind me.  I was coasting down the street toward the parking lot.  I pulled in.  Most of the cars had left.  I was gratified to know that I wasn’t the absolute last rider in.

Several bystanders actually cheered as I rode up.  I stopped and stepped down from the saddle, straddling the bike.  My legs felt quivery.  I tried to dismount and almost fell over.  One leg would not support me while I swung the other over the bike.  I tried a couple more times with similar results.  In the end, much as I hated it, I had to re-mount the saddle, and ride over to my truck.  By hanging on to the side of the pickup, I was able to dismount.  I don’t know when I have felt worse and better at the end of a ride.

HAPPY NEW YEAR!

I’ll see you on the road!