08/05/2013
Training – 3 weeks to the Mt. Nebo Century Challenge
Reason to Ride Blog Posts
3 weeks to Mt Nebo
Tid bit of the week!
Well this is the biggest week of your training. You have been building to this week, after this it gets easier! I promise!
What are the adaptations you are reaping with all this training? Well, your heart is becoming more efficient, your left ventricle is larger and more distensible, meaning you can pump more blood out p/beat so you heart does not have to pump as hard. You have an increased plasma volume, and increased total number of red blood cells. You can now move more blood more quickly; you can then move more oxygen more quickly! Your ability to store and use glycogen (fuel for muscles) is enhanced, both with a larger quantity available in the local muscles and your ability to move and use it! By now you have an enhanced mitochondrial capacity, meaning you can use oxygen more efficiently in the muscles themselves! Overall you are becoming an efficient machine! Keep up the good work!
Workout of the Week Legend
Description: brief workout title/ what to expect
Duration: expected length of workout, depends on skill and comfort level on bike. Reported in Minutes
Intensity: how hard the workout is expected to be. RPE=Rate of Perceived Exertion or on a scale from 0 – 10 how hard. 0= no effort and 10=max effort. The % value can be from Max Heart Rate (MHR) value or a Hart Rate Reserve value (HRR).
Heart Rate Max = 220 – your age, then take the % of that value. (I.e. I am 35 yrs, 220-35=185, at 75% = ~140 bpm)
Heart Rate Reserve (more accurate) = (220-age) – (resting heart rate), then take % value, and then add back in resting heart rate. You should either observe your resting heart rate when you naturally wake up and take a full minute prior to getting out of bed, or sit quietly for at least 4 min and then take hr for a full minute. (I.e. I am 35 yrs, (220-35 = 185) – (resting HR 65) = 120 then take % of 75% = 90 then add back in rest hr or 65 = 155 bpm).
Free Calculator: http://exrx.net/Calculators/TargetHeartRate.html
*ExRx.net is a good resource for information on strength training and is usually well aligned with literature and clinical and scientific suggestions.
Workout: I will post a written description of the suggested workout. Yu can use this workout twice in a week, but not more. I would suggest to do 1 long day and 1-2 intense days (our workout), and rest should be easy/recovery.
Workout of the week:
Description: Build
Duration: Endurance = 4-5 hours, build = 45-60 min
Intensity: 85-95% or RPE: 8
Workout: Perform 4 sets of 8 min at top z-4 with 3 min off between each. This week perform these on a flat course and ideally you want to be able to perform the interval set without stopping for a traffic light. Be sure to get in good 15 min warm up and cool down!
Endurance Workout: Get out for a 4-5 hour bike ride, this week make it a big climbing day, you can go climb the Alpine loop, emigration and big mountain, trappers loop, or another big day! Be sure to follow the fueling guidelines and be smart about traffic and riding. Average effort should be mid z-3 to top z-3.
For a full list of of training tips please see the link below.
http://myreason2ride.org/category/training/
