2010 Cycle of Hope – ‘The Rockies to the Red’

Waterton to Winnipeg July 3 -17 1400 kilometres

Approximately 28,000 calories.. 283,000 contractions of your quads..

And homes for families :-)

Map from robcycles.com

Cycle of hope 2009 Raised over $145,000

You have 104 days to get ready..

That’s 5 training cycles.. not a lot really

How much training is enough?

... Too much?

What about weight training?

What should I eat?

I don’t want to be an athlete, I just want to have

fun :-)

I’ve never met anyone who hated being more fit

More is better, or is it?

Exercise stimulates cells

Cells respond during recovery

QuickTime™ and aGIF decompressor

are needed to see this picture.

More is only better when you’re ready

Too much too soon and you will simply increase how tired you are, not how fit you are

You don’t need to train 120k/ day in

order to ride 120k/ day

Reduced haemoglobin Dehydration

Over HydrationReduced white blood cell count

Overreaching/ overtrainingFatigue

Repetitive strain injury

Bogus!

3 to 5 rides per week

1 or 2 up to 3 hrs easy to moderate intensity. Lactate

1.5 to 2.01 60 min ride with 2 X 20 min at LT

1 intensive interval session: Repeats of 1 to 3 minutes

with 2X or 3X rest

When recovered do a little more

When fatigued do a lot less, or nothing

Your final week MUST be a taper

Reduce hours by 30%, maintain intensity. 3

Days prior to start are off

Share the work by drafting

Start each ride with a warm up pace

Nutrition

What’s the first thing that comes to your mind when

you hear the word “vitamins”

food or pills?

Nearly 100% of “performance enhancing” products do absolutely

nothing

One-a-day supplements have no positive effect

on health

Eating fruits and veggies daily reduces

the risk of cancer

During the winter up 97% of Canadians will

become vitamin D deficient

PEI population: 90% had low folate intake

50% had low vitamin C and magnesium intake

1 in 7 young adults is deficient in vitamin C

Go to your doctor for a

CBC

So does grape juice 50/50 water

Sports drinks work

So do raisins and dried cranberries

Gels work

Trigger Points

Hyper-irritable spot within a taught band of muscle

Trigger point massage

Good quality sleep

Stay fuelled and hydrated

Don’t push beyond your limit

Enjoy the ride

rhinofitness.ca