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||Feburary 23, 2010
||copyright 2010 CVO
While there are numerous reasons to visit Castle Rock Colorado, there is one particular annual event held in the city that’s worth planning a vacation around. Named after a natural rock formation that resembles a towering elephant‚ the Elephant Rock Cycling Festival draws thousands participants from all over the surrounding areas.
It’s 7 AM and, looking ahead, a fantastic journey awaits! The Colorado Elephant Rock Cycling Festival tours some of the most scenic and diverse landscapes along the Front Range. It also presents numerous challenges by the undulating hilly landscape, not to mention challenges provided by other cyclists and our inability to accept being passed.
Stage 1 begins in castle rock and will tour along Highway 83 towards Colorado Springs. Within 10 minutes, we will be presented with the first of numerous high effort climbs. And then we descend into the morning sunrise and battle wind blasted tears.
Stage 1 ends at rest station 1, 1 hour into the ride, where we refuel with Oreos and bananas.
Stage 2 will get your excited about cycling again! Awesome views of Pikes Peak, wide open blue sky’s and roads that extend and narrow to a sharp point on a never ending horizon, hills, carrots, speed, forests, cadence, bells, cookies, what more could you ask for?
This is a great workout to build your base miles. It has a little bit of everything; sustained anaerobic efforts, multiple short sprint like climbs, solo efforts into the wind and enough pauses to recover to keep you energized and wanting to work more!
We begin stage 3 in the heart of the Black Forest and work several steep climbs almost right from the start. Within the forest, we battle the monstrous climbs up to 7800 feet in elevation. And then we enjoy a short victory as we begin our descent into the Front Range. Then, our nemesis arrives, Roller Coaster Road, a bonanza of heart breaking climbs one after another until your legs want to simply fall off. And, just when you think it’s over, we dive head-first into the strong westerly winds from the approaching Rocky Mountain storms. The clouds gather in front of us as we battle for every inch!
This is a seriously painful journey with an average heart rate of 86% of max for over 2 hours. This workout provides several very tough interval sets requiring torturous leg strengthening intervals, heart pounding intervals, and out of the saddle climbs.
Welcome to Stage 4 of the Elephant Rock Cycling Festival. Stages 1 through 3 build up to this moment and you are now rewarded with the most spectacular views along this ride. The Rock Mountains gently slope downward and open to huge grassy fields, the thunderstorm has now moved North East and the black clouds crawl violently across the horizon.
From here on we get to descend until our final climb just short of the finish. However, because the winds are kicking and we’re riding on fresh fueled legs, the intensity is up a bit as we share pulls, crank up short climbs and enjoy keeping the pace up.
Talk about the erocks ride and route and what it’s about
unofficial kick off
rest stops / support
start dash and talk about it
intro to riding a century ride
beginner / advanced
how to make the video successful for training
disciplining heart rate
avoid red zone, sprints, attacks
ride your own ride and pace for success and comfort
fast enough to maintain time goals
keeping up with people
this is your ride -heart rate recommendation
avg target hr at 80%
cadence from 80-90 rpm
hills – steep (lower cadence higher hr)
complement for riding to train for first century
many people dont have commitment or resolve to workout at this intensity or length on home trainers
method to madness
– actual heart rate data, power data, actual cadence
Planning a 100 mile bike ride
1. planning – set goals and deadlines – distances and time in saddle.
– 12 weeks to get ready and work up miles
– 25 miles not enough distance
– distances up to 75% of target distances 60-70 miles
– 50 miles effortless
2. Building base miles
– representative of the event, or type of event that you are planning for
– squish long ride into shorter one
– stage 1 base mile stage – represents entire ride in a short workout
– high efforts followed by rest = interval
– long distance rides require a little of every discipline
– Hill climber
3 Cross Train
4. Muscle building and strength training
– weight train
– pain tolerance – century rides will test
– MB videos
5.Training should complement your goals
6. Saddle time most important – finish 3 DVDs in one sit, ready for a century
– miles necessary and time in saddle.
– carbo load? – acclimated?
– over eating
– organized centuries over emphasize sweets and under emphasize salts. Bring your own
GUs, shot blocks, pretzels
sweat flushes electrolytes
cramps, dehydration, over heating
symptoms of heat exhaustion
Dehydration and heat exhaustion is an all to common occurrence for
cyclists during the summer. We succumb to it much easier and quickly
than most outdoor athletes. Why’s that? Simple, we don’t feel as hot.
We are moving quickly, air is flowing over our bodies at 15-20mph
helping to quickly evaporate and cool out bodies. Here in the dry
climate of Colorado, even a 100 degree day feels okay for a time.
However, that good feeling you have can quickly backfire as the
evaporation quickly removes your fluids. In about 2 hours, meticulously
drinking fluids and refueling with electrolytes, I’ll easily burn
through 2.5 large water bottles of fluid. And, here’s the kicker. I get
home, and I’ve still lost 5 pounds of water!
Sometime our bodies simply cannot get the water from the gut to the
skin fast enough to keep us cool. This is when heat exhaustion can
become a real problem.
Heat exhaustion and dehydration typically come in pairs. Look for these
1. Your body feels cool. Almost a chilling sensation.
2. Your eyes are burning from the sweat (overly saturated with salt)
3. Salty skin on the face or arms. The salt wants to brush off. Pale
6. Muscle cramps
7. Fatigue (rapid loss of energy – bonking)
8. Tunnel vision
– riding in groups, handle bar to handlebar
easier, faster more fun
– flushing lactic acid
9 Recovery rides
– don’t just ride hard core
– building efficiency in your aerobic zone
– losing weight
Talk about training strategies to prepare for a century
length of ride
how far? How many days a week?
intensity of ride
saddle time / endurance days (base)
– more than saddle time / ride the ride you are preparing for
– distance 50-75% of goal (1 or 2 rides a week)
– emulate the ride you are preparing for
cross train days
– core strength
– legs / back / abs
stretch stretch stretch – injury prevention
– saddle rock = chaffing
Train for technique
train with groups / friends – learn how to draft – be comfortable shoulder to shoulder
body posture / position
ride a straight line
group mentality / courtesy and ethics
stay to the correct side of the yellow line
avoid accelerations / decelerations
be verbal / use hand signals – call out your location / don’t be shy
on your left
when to get out of the saddle and how to do it
out of saddle works core = higher heart rate
less emphasis on leg muscularity
short, high power requirements ( steep grades, sprints)
1. stay relaxed (shoulders and arms)
2. don’t force the bike to rock – maintain bike control
3. keep upper body stationary.
4. distribute weight directly over pedals
5. Keep head and eyes level and stationary – body should not move.
Train for comfort
best clothes – be prepared for all types of weather
– shorts, not bibs
creams / lotions
hand fatigue and prevention
body position / bike fit
to much padding
improper cleat alignment
too much / too little clothing
to fast a start
dehydration / heat
Too many high intensity training days
wrong pre ride diet
Safety stage 3 (Lee)
ERocks Stage 3 w/ Lee Cherry
Encourage / motivate the rider to complete the full 2 hour workout
Inform / educate the rider of a variety of training techniques to achieve strength goals
– muscle tension
– fast pedal
– sprinting techniques
inform about in home personal trainer. Free resources. Paid services available. How it can compliment indoor bike training
Planning A Flexibility Routine
what is it?
– varied methods for varied lifestyles.
suggest method for someone who works everyday 9-5
best bang for the buck
how should endurance training vary with more commitment (time) to it?
How does strength training and power training tie into endurance?
How should we divide our efforts? That is, how much time should be spent focusing on Endurance, strength (power) and active recovery each week?
Motivation = goal setting
– methods to setting goals – can you accomplish the goal
– high / low – how do you find balance
Id like to spend the 1st hour reinforcing these methods. During the second hour, I want to dial in the rider to the actual workout and how the discussed methods are being applied.
When we’re hurting, what is this accomplishing?
lactic acid flush
describe the sensations in the body during our hard efforts
describe our recovery efforts during the easy parts
focus on the workout objectives. Heart rate / cadence / power / RPE / resistance.
We should both be encouraging and demanding efforts here.
What would you do if you took fear out of the equation?
– what choices would you make differently?
quit your job and ride more?
take more risks?
search for true love?
change your daily routine?
During this narrative I am going to talk about making choices and how to motivate yourself to make the choices to be happy healthy and fit, and most importantly how to accomplish what you want.
Lee and I spoke a lot about goal setting. I want to use this opportunity now to help you to define how to set your own goals and how to accomplish what you want.
accomplishment – successfully completing a goal. How do we do it? How do we create goals and how do we make goals work for us?
Integrity – Can you do what you say you will do? How important is your credibility to yourself? Your reliability? How do you want others to see you? Do you embellish your successes? Are you honest with yourself and your limitations?
Do we try to avoid failure or are we motivated to achieve? – accomplish something important, and gain gratification from success in demanding tasks.
success vs failure
self-handicapping – creating reasons or creating barriers for success. “I’ve never been able to…” “I won’t even try too…” “There’s no way that I can…” “I just don’t have the time to…”
stress vs enjoyment – how do you view the process? How do you see obstacles? How do you confront obstacles? (procrastination or confrontation)
you really need to know when to quit vs don’t assume you can do it unless you’ve tried until you can do it (not a matter of if)
Changing personal behaviors :
The pursuit of endurance sports is not defined by your personality. That is, you don’t have to be a specific personality type to be successful.
Your personality will change when you strive to become an endurance athlete. And, you wont even know it.
intense effort over long timespans in the pursuit of goals.
It takes time and a lot of hard work
Success is your personal responsibility.
– no one else can make you successful (feel successful)
Demanding tasks are opportunities
improve yourself – health, fitness, emotional. Become stronger, improve willpower. Improve skills.
Achievement striving is enjoyable – the goal is not the reward, the process is
Achievement striving is valuable – the process is important to build good character. Time commitments = positive self not negative. Builds integrity. Minimizes fiction.
Skills can be improved – nothing is ever perfect, just gets better – it never gets easier… LeMonde
Persistence works – if at first you don’t succeed
Live backwards in time…and live in the present…
let your future goals influence what you do now as though the future is the present and now is the past.
create a road map to the future
Put your goals in writing.
Make a list of obstacles.
– feature (Ride a century)
advantage (just to say I did it)
benefit (feelings of self worth, knowing that I have it in me to do what I say I can do. Comfort in the the knowledge that I have completed something that most people will never do.)
Identify subgoals. – manageable chunks
don’t outpace yourself. Keep up. If you fall behind and don’t see a way of catching up, redefine your goals and limits that are accomplishable.
Procrastination – are you waiting till the last second to get it done?
*keep goals realistic
*Make it meaningful
Enlist the help of others. – Videos, coaches, friends, clubs. Ask questions, read
Visualize yourself having achieved each of your goals. – live backwards
*effortless success isn’t success. Visualize the effort and the pain. Visualize the obstacles. then visualize success.
* I’m not going to sell anything today – relax! Take off the pressure. Then do the job.
* Talk to your demon – don’t gag your doubts or your fears. Identify them, find out what you need to do to accommodate them.
Reward yourself each step of the way.
Don’t do your best. Just do
self talk, “up!”
Willpower is like a muscle – it wears out with use. Give yourself time to relax your will power and succumb to desire. self-regulation depletion
do you use up your willpower at work? At home? Do you have anything left to do the next thing? Diet? Exercise?
physical exercise strengthens willpower
give yourself something to look forward to
get more sleep
strengthen willpower by building in willpower workouts and willpower recovery
Habit vs discipline – turning discipline into habit – creating a new lifestyle and a new normal is just a series of changes that you adopt over time. Habit requires no willpower.
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
― Ralph Waldo Emerson
“So early in my life, I had learned that if you want something, you had better make some noise.”
― Malcolm X, The Autobiography Of Malcolm X
“It is amazing what you can accomplish if you do not care who gets the credit.”
― Harry S. Truman
“The greatest accomplishment is not in never falling, but in rising again after you fall. ”
― Vince Lombardi Jr.
“Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s a day you’ve had everything to do and you’ve done it.”
― Margaret Thatcher
“The man who thinks he can and the man who thinks he can’t are both right. Which one are you?”
― Henry Ford
“The world is moving so fast these days that the man who says it can’t be done is generally interrupted by someone doing it.”
― Elbert Hubbard
“Many people say I’m the best women’s soccer player in the world. I don’t think so. And because of that, someday I just might be.”
― Mia Hamm
“If you can’t do great things, Mother Teresa used to say, do little things with great love. If you can’t do them with great love, do them with a little love. If you can’t do them with a little love, do them anyway.
Love grows when people serve.”
― John Ortberg, The Me I Want to Be: Becoming God’s Best Version of You