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Muscle Breakdown. The Mile of Hell! Rist Canyon, Colorado

5 out of 5 based on 1 customer rating
(1 customer review)

2 DVDs, and 2.5 hours of video through the incredibly scenic back roads of Fort Collins, Colorado. The difficulty is a 10 out of 10! For those who have ridden Rist Canyon know how tough this climb is, but, try duplicating that effort on a trainer during the off season, it’s a whole different ball game.

This training video is an incredible muscle shredder with super tough interval sets up several short steep grades. Then the coup de gras arrives as you climb the Mile of Hell!

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Product Description

About The Ride

 

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The Stats


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Video Details

Length 2.5 hours Training tools available
Format NTSC DVD Heart rate yes
Audio Track 1 yes Gear ratio yes
Audio Track 2 yes Resistance yes
Audio Track 3 yes Cadence yes
Region NA Hill profile yes
Aspect 4×3 Heart rate profile yes
Resolution NTSC Speed yes
Date created Jul 15 2010   Elevation yes
Produced by BtBoP GPS map yes
Published by CVO Timer no
Copyright copyright 2010 CVO Coaching narrative yes

 

Workout Notes

Loveland CO
Pop: 60,000

Benson Sculpture Garden is unique in that it provides 130sculptures for viewing in one location. Art prevails throughout the entire community and can be enjoyed while shopping and dining in our downtown or strolling along Lake Loveland’s scenic shoreline.

The second weekend in August is a must for art lovers as the City hosts the “Sculpture in the Park,” “Loveland Sculpture Invitational” and “Art in the Park” for a three-day event that brings artists and crafters from around the world to display and sell their works.

40 miles from Denver, many lakes (lake Loveland , boyd, carter) great cycling culture –
Pedal Bike Club,
rides to Estes park or around carter lake,
rattlesnake bite (Pinewood res)

Bellvue –
The community is lush area on the south side of the Cache la Poudre River, at the mouth of Rist Canyon, concealed from the open Colorado Piedmont near Fort Collins and LaPorte by the Bellvue Dome, also known as “Goat Hill”. The valley formerly stretched southward between the hogback and foothills into the area now inundated by Horsetooth Reservoir. The main agriculture in the valley is cultivation of hay and other crops, as well as cattle and horse ranches. The Colorado Division of Wildlife maintains a large trout hatchery in the valley just south of the Bellvue town site.

Horsetooth res
Poudre river trail
Training – building muscle
Strong muscles

improve endurance
make you faster
improve blood flow
increases metabolism
look good
Body morphology

ectomorph (climbers)
lean
slow weight gain
difficult to build muscle – long lean
bone structure smaller (wrist and hand wrap)
mesomorph (all purpose – sprinters)

Endomorph (time trial-flats-headwinds)
Heavy set
Fast weight gain
Strong
Larger bone structure (wrist wrap)
The speed at which you can add muscle is genetically determined.

Plateau’s
Size (muscle belly)
Strength
Muscle building
Muscles grow through cell division. Cell division increases as a result of hormonal changes and / or exercise. Damaging muscle through a series of resistance exercises followed by recovery and rest. Without rest and or constant aerobic exercise, muscles do not have a chance to re-build.
Exercise:

Micro tears
Rest
Repair
Growth
The rest period results in muscle growth.
Type of exercise:

Interval (work / pause)
Anaerobic
Heavy –slow-controlled
Full vs partial contraction
Safety considerations
Stretching prevents strains and increases blood flow to the muscles providing for faster recovery, improved strength and endurance
Warm up – same as stretch
Compression – lycra – neoprene (knee, elbows) – compression improves blood flow by reducing the tissue area. Adds stability.
Control! – technique and stability – knees together – no head movement – synonymous with control of the weights
In saddle / out of saddle
Fit – helps with control and comfort. Prevents back, knee and shoulder problems
Knee bend – 120 deg
Patella aligned over center of pedal in the 9:00 position
In drops, knees should be within 1-3” of elbows
Feet parallel with bike (don’t cant)
No comfort bikes
No recliner bikes (recumbent)
Heart rate – dizziness – stop
Work till you puke
Hydration
Prevents dehydration
Prevents cramping
Prevents heat exhaustion
Improves recovery
Improves metabolism
Nutrition
Salts
Process:

Stretch
Warm up
Work
Core strength defined: musculature that allows you to stand erect

Core muscles:
Legs / glutes – pedals the bike (your motor)
Back – frame of your body: absorbs shock – reduces hand pressure – controls bike direction
Abdominals – added stability (out of saddle climbs – breathing)
Chest / shoulders / traps (steering, rocking, braking, bike handling – holds your head up – awareness)
Workouts:
Squats
Deadlifts
Crunches
Dumbell press
Secondary workouts:
Cycling
Skating
Skiing
Rowing
Fighting
Swimming
Incorporating cycling with muscle building
Intervals
Sprints
Slow cadences
Headwinds
Bigger gears
Shorter workouts
Rest
Recovery rides

1 review for Muscle Breakdown. The Mile of Hell! Rist Canyon, Colorado

  1. 5 out of 5

    :

    This is definitely my favorite sound track dvd. I appreciate the good warm up and then the climb. I never get tired of the awesome views. It makes riding the trainer almost enjoyable.

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