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
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”
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