“We don’t rise to the level of our expectations – we fall to the level of our training” – Archilochus, Greek soldier
Most people have heard the proverb, “A journey of a thousand miles begins with a single step.” Well, I hope you’re already a few pedal strokes into your journey of training for Cycle Oregon at this point. If not, it is absolutely time to start. Being in great shape not only feels good but also allows you to really enjoy CO in September.
Mileage: 50-120 miles per week.
Ride pace: The goal is to build more aerobic capacity. Most of your riding should be completed at a relatively comfortable pace. A small amount of your training can be at or near your aerobic threshold (the pace where your legs start to burn).
Training drills: If you’re new to cycling, work on making sure you’re comfortable during rides. We call this drill a postural check. At least every 15 minutes change your riding position (hands, location on saddle, etc.). For the more experienced riders, this is a great time of the year to work on cadence drills – specifically, learning to maintain your cadence while changing gears or terrain.
Cross-training: Work on building leg and core strength. Here is a great example of a leg strengthening drill for cyclist
To increase training volume you need to be healthy. Here are five tips to help you stay healthy while increasing your weekly mileage.
1- Proper nutrition: Eat real whole foods. You’ll get more vitamins and minerals, which help fuel your body and aid in recovery (while on rides, you can opt for more processed foods).
2- Sleep: Sleep is recovery. The harder you train the more important it is to have quality recovery.
3- Reduce stress: Your body’s reactions to mental and physical stress are very similar. If training volume (stress) and mental stress are both high, you have a greater risk of plateauing or getting stuck in performance or getting sick.
4- Tissue quality: Use a foam roller to help your muscles stay mobile and healthy.
5- Water: I know it’s basic, but it truly helps and you probably don’t drink enough of it.