Preparation
The following is a guest post by Michael Choate of Colorado Premier Training. Michael is a certified U.S. Cycling coach and develops individualized training programs for cyclists of all abilities. CPT is an affiliate partner of Cycle Oregon and offers special pricing for riders getting ready for this year’s event.
Training plans aren’t just for racers. Any cyclist wanting to improve performance or preparing for a big ride like Cycle Oregon should have a plan. You can find them in books, magazines, online or from your cousin who works as a mechanic for a bike shop in Pocatello. There are many resources and many different approaches. The trick is to find the one that will work best for you and allow you to get the most out of the time you are able to invest in your training. One of the most common plans used by cyclists is one of the most simple –ride as far as possible as often as possible. And, to be sure, there are benefits to be had from just logging saddle time.
Working with a coach is a great way to maximize the value of your training
However, many people find that taking a more structured and purposeful approach to training pays much larger dividends much more quickly. This often means doing higher-intensity workouts that push your body to adapt and improve your power, stamina and overall fitness. The great thing about these workouts is that they can often be completed relatively quickly. Not every ride has to be several hours long, and not every workout needs to take place on the bike. Many people are surprised at what can be achieved in an hour (or less) of highly focused training. In fact, I’ve worked with many riders who have been able to get faster and more fit while riding less than they did in previous years simply because they followed a more effective plan.
So, which plan is right for you? That’s a decision as personal as choosing the right bike. I’m a cycling coach so I favor plans that are designed to a particular individual that take into account their goals, experience, strengths and weaknesses. By getting constant feedback from my athletes, we can modify the workouts as they progress. If someone gets sick or has to go on an unexpected business trip or whatever life may throw their way, we’ve got the flexibility to deal with that and keep moving forward.
Can you succeed without a coach? Absolutely. However, if you are a newer cyclist or perhaps taking on an event like Cycle Oregon for the first time, I think working with a coach can be an excellent investment. More seasoned riders can benefit as well. Perhaps you feel like you’ve hit a fitness plateau but don’t feel like you have more time to give than what you already devote to riding. A change may be just what the doctor ordered. A coach can help you devise a new plan and design workouts to that will help you get to the next level.
In the end, it’s all about having fun on the bike, and one of the best ways to increase the fun factor is to improve your strength and overall fitness.
Morry Fealy ready to ride
Morry Fealy has been an athlete most of his life. Until his early 60s, he was an active marathon runner and coach. At age 65 he completed his seventh marathon, just minutes shy of qualifying for the Boston Marathon. A year later, he was diagnosed with esophageal cancer and his doctors told him his days as an endurance athlete were over – and that wrestling a cat on the couch would be about the most strenuous activity he’d be able to sustain. Morry didn’t see it that way, and two years after giving his cancer a swift and definitive kick in the backside, he crossed the finish line of the Portland Marathon.
After the race, Morry was given a road bike by his son, who wanted to encourage his father to try a new sport that was a little less jarring. So began Morry’s love affair with cycling. It didn’t take long for him to set his sights on Cycle Oregon.
Morry followed the advice of many cyclists who say the best way to train for a big event is to log as many miles as possible. He discovered that a regimen of running 25-30 miles a week combined with riding 40-50 miles a week was enough to allow him to complete his first Cycle Oregon, but not quite what he needed to enjoy it as much as he had hoped.
The next year, Morry set some new goals for Cycle Oregon. These included getting to camp with enough time and energy left over to check out the host towns and to be able to snag a good spot in the beer garden. That’s when he contacted Michael Choate from Colorado Premier Training, a company that has partnered with Cycle Oregon to build customized programs designed to help riders get the most out of their training.
On the road with Morry
Michael, a certified U.S. Cycling coach, worked with Morry to develop a program tailored to his specific needs based on his experience, strengths and weaknesses. Morry’s program was geared toward making him a better climber and a faster rider. Michael used an online training program to outline individual workouts for the week. Morrry used this same program to “log” his workouts so Michael could monitor progress and plan for the next week. Each and every workout was designed to ensure Morry was able to maximize every moment spent on the road or at the gym.
Did it work? Of course! On a bike, Morry is now a force with which to be reckoned. If you want to know more about his training, you can ask him yourself at Cycle Oregon 2010 – that is, if you can catch him. If you can’t, look for him in the beer garden – he’ll be guy with the premium spot already staked out. Or you can just call Michael Choate at (503) 708-2997.
Steve and his team have provided many riders with the knowledge and inspiration to complete their first Cycle Oregon and become true lifestylers
The following post is the first in a monthly series from Steve Schulz. Steve serves as course director on Cycle Oregon. He is also the owner of STRADA, a fitness and adventure training center in Portland, Oregon. STRADA offers specialized training rides and programs designed to help riders get the most out of Cycle Oregon.
So you’re going to join us for this year’s ride – congrats! September is a long way away at this point, right? Well, not really, when it comes to getting your fitness ready. You should be getting a baseline fitness plan started now. Starting this year with a good foundation will be the key to a successful Cycle Oregon experience.
At this point, your training should consist of two to four days a week of cardiovascular (aerobic) fitness. While biking is an ideal cardio activity, at this time of the year you don’t have to be bike-specific; it can be pretty much anything – running, swimming, fitness classes – just some sort of prolonged activity that challenges you at least moderately. Depending on your fitness level coming into the month, this could be anywhere from 20 to 90 minutes in duration.
In addition to your aerobic activity, now is also a good time to implement a strength training and flexibility routine. A full-body strength training program twice week – and at least that many days of stretching each week, too – will start getting your body ready for the months of training ahead.
Podcasts have been around for several years, yet had never been of much interest to me. But last month I discovered The FredCast, and that has all changed. The FredCast focuses on anything and everything cycling, including gear reviews, news, advocacy, professional bike racing, training, safety and myriad other topics that anyone reading this blog is sure to find compelling.
I like The FredCast so much that I’ve gone all the way back to the first episode from December 2005 and started working my way forward. In a few short weeks – and a number of long plane rides – I’ve consumed two years’ worth of shows. Much of the content is timeless and is just as relevant today as it was then. The pro racing news is dated, but I’m finding it interesting (though a little depressing) to hear about the feats of racers like Tyler Hamilton, Floyd Landis or Jan Ullrich days or weeks before they get caught up in their various doping scandals. It’s also fun hearing the host rave about things like the first Garmin GPS-enabled cycling computers. I get very excited for him because I know full well how awesome the later versions of this particular product have become.
Just in case you don’t have the time to go through every single show, here are a few episodes that riders getting ready for Cycle Oregon might find particularly helpful:
Shows #5 and #7 feature tips on getting ready for your first century. Most of these tips apply directly to training for Cycle Oregon.
Show #29 features an inspiring story about a young cyclist who is winning the fight against cancer, and has the very real potential to bring you to tears. There is also a good segment about the value of professional bike fitting.
Show #51 features a long and informative discussion about nutrition with cycling trainer Graeme Street.
How to Listen
If you’ve never experienced a Podcast before, you’re in for a treat. There are lots of ways to listen to the FredCast. All of them are easy, and all of them are free. iPod or iPhone users can go through iTunes. MP3 users can download shows directly from the FredCast Web site. You can also access episodes directly from your PC. For more details on how to enjoy the FredCast using any of these methods, click here.
If you’re new to Cycle Oregon, one question you might be asking yourself right about now is, “Can I do this?” The answer is easy: Yes, you can. I know this because I’ve done it. And if I can do it, so can you. Even if you’re currently out of shape, overweight and a total cycling novice, you can complete Cycle Oregon and have a great time in the process – provided you begin preparing today.
Here’s how:
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Commit – Step one is making a commitment to yourself that you want to do it, you can do it and you will do it. Before you can make this commitment, understand that it will involve setting aside several hours each week to train, including enough time for one or two extended rides. It may involve an initial investment in equipment. It might also involve making some significant dietary and lifestyle changes.
This first-timer was a bundle of nerves at kickoff. By April, she was hard to catch.
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Do your homework – You’ll learn a lot as you develop as a cyclist, but there are a few things you need to know right off the bat. These include the rules of the road, how to ride safely in a group, proper bike handling and the fundamentals of nutrition.
Fortunately, there are lots of places you can learn these things. You can pick up any number of great books on endurance cycling, read publications like Bicycling Magazine, or find a fitness trainer who specializes in cycling (I highly recommend STRADA for both in-person and online training programs).
Another great resource is the community of experienced Cycle Oregon riders. Visit the forums, subscribe to this blog and look at the Facebook fan page. The Cycle Oregon family is very good about welcoming new members into the tribe, and is always ready to help new riders – all you have to do is ask.
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Gear up – If you’re just getting started, you’ll want to invest in the right gear. This normally includes a decent road bike, cycling-specific clothing, bike shoes, a helmet, water bottles and some basic tools. There’s a huge value in building a relationship with a good local bike shop with experienced sales staff that can help you figure out what you need (and what you don’t). If you are in the Portland area, the Bike Gallery, one of Cycle Oregon’s biggest supporters, has an annual spring sale and is already posting great deals on its website for close-outs and 2009-model bikes.
Having the right gear makes a big difference.
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Make a plan – September will be here before you know it. Plan your training now. Figure out how many miles you want to ride before the event and what you need to do to get there. Most people recommend a minimum of 1,000 miles, but more is always better.
Begin working on cardio fitness ASAP, with aerobics, indoor cycling or anything that gets your heart pumping. Strength training and core training are also extremely helpful. Core training will make the hours in the saddle a lot more comfortable and make you a much better rider.
Of course, one of the best ways to train for cycling events is cycling. Start off on flat terrain and focus on learning to “spin” by using low gears and pedaling at high RPMs (80 to 100 is ideal). Commuting by bike also pays huge dividends.
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Celebrate success – There are lots of ways to track your success. Log all your miles. Monitor your average heart rate and maximum heart rate on each ride (and watch how it drops throughout the season). Listen to your body. At the beginning of the season, a 30-mile ride might wipe you out for the rest of the day. Before you know it, a 60-mile ride won’t even faze you. That’s significant progress.
Crossing the finish line of your first Cycle Oregon is something you never forget.
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Stay positive – Keep in mind that there will be days when you feel great and there will be days when training seems downright miserable. Don’t get discouraged. If you can, try to figure out what caused the bad day. More often than not lack of supportive nutrition, dehydration or high temperature is the culprit.
Over time, the great days will far exceed the miserable days. Also know that, during the big event, your body WILL rise to the challenge. You actually get stronger as the week progresses. Your average heart rate may decrease substantially. You’ll feel better and stronger than ever, and you’ll be able to do things you couldn’t do even a few weeks before. It is nothing short of amazing.
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Train with friends – Training with friends helps keep you motivated and just makes the whole experience more enjoyable. If you don’t know any other cyclists, seek them out. Attend organized rides throughout the year. If you have to, organize your own rides and invite others along. If that doesn’t work, find virtual partners online.
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Visualize success – Get a clear picture in your mind of what it will be like to cross the finish line on the final day of your first Cycle Oregon. Think about how good it will feel to know you can do something like this, to know you are an athlete and a true cyclist. Refer to this mental picture on the difficult days. Chances are, when you actually do cross that finish line, the feeling will be better than you imagined.
And after Cycle Oregon, keep training. Maintain that level of fitness you’ve worked so hard all season to achieve.
