Monday, 7/2/07 at 6:35 PM
by Mari Holden
by Mari Holden
York Tour de Pink: Training Guide (Part 3)
Welcome to the first month of organized training! We are only a few months away from the 2nd annual Tour De Pink. Hopefully by now you are getting comfortable on your bike and enjoying some fun rides. The goal of the training this month is to continue building an endurance base. I have scheduled four rides during the week. The rides are generally 1-2 hours in length, and the weekend rides build up time.
We are focusing on getting stronger by adding some intervals to the training. The Steady State intervals that you see in the training calendar help you increase your lactate threshold. This sounds complicated, but the basic idea is that by training at your threshold, you will be able to increase the amount of time you can ride comfortably at a higher pace. Adding some intervals to training gives you something to think about while you are out on the road. Don’t panic if you need to stop at a light, or coast down a hill. The time of the interval is there to give you a guideline. You will still benefit, even if one is a little shorter. Likewise, if you have to do a workout at the gym, or have to miss a day on the bike, don’t worry or stress. Just pick up where you left off.
For your Steady State Intervals, try to get your heart rate to 80% of your max heart rate. If you normally wear a heart rate monitor you will have a good idea of what this number will be. For those who don’t know their max heart rate, a general rule of thumb is 220 minus your age. This number is going to vary for everyone, and after a few workouts you will begin to get a better feel for your numbers. You should be going at a fairly good effort, but not so hard that you are suffering or breathing really hard. You want to be tired by the end of the last interval. I always like to do this type of effort on a gradual climb, but a flat or rolling road will also work. It’s all about the time of the effort.
If you have to miss a day on the bike, you can also do some of these workouts in the gym. The exercise bikes and the stair climbing machines are both good substitutes. You can still raise your effort level to get your heart rate in the correct zone by increasing the speed or load on the machine. You will definitely want to spend time on the bike outside so that you can adjust to spending that much time on your saddle, and the position. But, you can keep fit by exercising indoors too.
Good luck this month. Enjoy the beautiful weather and just think, the harder we train, the more chocolate we can eat in Hershey
!
The training guide:
Training_Manual.pdf
The reference to the training terms and workouts:
CTS_Workouts_2007.pdf
Don't forget to write if you have questions!
Mari and Sami
We are focusing on getting stronger by adding some intervals to the training. The Steady State intervals that you see in the training calendar help you increase your lactate threshold. This sounds complicated, but the basic idea is that by training at your threshold, you will be able to increase the amount of time you can ride comfortably at a higher pace. Adding some intervals to training gives you something to think about while you are out on the road. Don’t panic if you need to stop at a light, or coast down a hill. The time of the interval is there to give you a guideline. You will still benefit, even if one is a little shorter. Likewise, if you have to do a workout at the gym, or have to miss a day on the bike, don’t worry or stress. Just pick up where you left off.
For your Steady State Intervals, try to get your heart rate to 80% of your max heart rate. If you normally wear a heart rate monitor you will have a good idea of what this number will be. For those who don’t know their max heart rate, a general rule of thumb is 220 minus your age. This number is going to vary for everyone, and after a few workouts you will begin to get a better feel for your numbers. You should be going at a fairly good effort, but not so hard that you are suffering or breathing really hard. You want to be tired by the end of the last interval. I always like to do this type of effort on a gradual climb, but a flat or rolling road will also work. It’s all about the time of the effort.
If you have to miss a day on the bike, you can also do some of these workouts in the gym. The exercise bikes and the stair climbing machines are both good substitutes. You can still raise your effort level to get your heart rate in the correct zone by increasing the speed or load on the machine. You will definitely want to spend time on the bike outside so that you can adjust to spending that much time on your saddle, and the position. But, you can keep fit by exercising indoors too.
Good luck this month. Enjoy the beautiful weather and just think, the harder we train, the more chocolate we can eat in Hershey
!The training guide:
Training_Manual.pdf
The reference to the training terms and workouts:
CTS_Workouts_2007.pdf
Don't forget to write if you have questions!
Mari and Sami
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