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5 Tips For Saving Energy On Your Next Long Ride Darcie Murphy, CTS Senior Coach   Long rides or centuries on a bike are challenging endeavors, but there are some simple strategies you can employ so you’re not wasting energy that could be better used to keep you moving forward.  Here are some tips that both novice and experienced riders can use in order to be more economical with the way you use energy during your long rides.   Propel your machine efficiently Using your gears efficiently will help you save a lot of energy. For instance, you want to shift as you approach hills instead of waiting until you bog down in the gear you’re in. Riding in too big of a gear causes muscles to fatigue more quickly than when you use an easier gear and higher cadence. Ideally, you want to aim for a cadence of 90-110 on flat ground, and 80-90 on climbs. The exception to this rule is when you’re sitting in the draft within a large group. Instead of spinning fast, shift into a bigger gear so you can pedal slowly and add just enough power to keep yourself in the group.   Have a nutritional plan There is nothing more frustrating than stopping at a rest stop during an organized ride, or reaching into a pocket only to realize what is needed is not there. Determine how much, when and what to take in by starting with general guidelines and determining your personal preferences during training. For instance, eat a carbohydrate-rich pre-ride meal 2-3 hours before your ride. Once you’re riding, begin eating early— and consume more food than seems necessary; 30-60 grams of carbohydrates per hour (the equivalent of 1 PowerBar and one PowerGel) is a good target. Start with food, including energy bars, granola bars, and even sandwiches. As you approach the three or four hour mark begin relying more heavily on gels. You should also be consuming sports drink, like PowerBar Endurance, throughout the ride. You don’t need to drink sports drink exclusively, but about every other bottle you consume should contain a carbohydrate-rich sports drink. The idea behind good nutrition is that it supplies a constant stream of energy to working muscles, which helps the energy stored in your muscles last longer, and that in turn allows you to ride strong all the way to the end of your ride.   Utilize technology You may think that heart rate monitors and power meters are just for elite athletes, but cyclists of all ability levels benefit from accurate training information. The biggest key to saving energy on long rides is to spend as much time as possible below your lactate threshold heart rate or power. When you’re riding at an intensity higher than this level, you’re burning through your carbohydrate stores very rapidly and shortening how long you can ride before fatigue sets in. How do you know if you’re above threshold? There are lab tests and field tests that provide the most accurate measurements, but a quick and dirty way to figure it out is by monitoring your breathing. When your breathing goes from labored but controlled to uncontrollable panting, you’ve crossed threshold and you’re burning energy really fast. Slow down until you get your breathing under control and try to stay at that pace.    Know and use drafting techniques Allowing other cyclists to shoulder some of the burden of powering through the wind can reduce your energy output by up to 40%. However, it can be difficult to get comfortable and relax enough to ride in close proximity to other riders, so you should practice drafting behind one or two riders before riding in the middle of a big group. Don’t hesitate to ask for advice from more experienced riders.   Know where you’re going How much time will getting off course cost? The best advice here is to not find out. Carry a map of the area or the route if it is an organized century. Be aware of course markers, carry a phone and if possible, ride with someone who knows the route. This may seem obvious, but getting lost can be mentally discouraging and you run the risk of running out of food and water.   Quitting a ride because of inadequate preparation isn’t a good way to end the day. These tips don’t come together with a simple reading, but rather need to be practiced. Know what foods works best, what type of terrain suits your riding style, how to react under stress and fatigue, and what it feels like to spend long hours in the saddle. Long distance rides and centuries are doable and rewarding with the proper preparation—enjoy the ride!   Darcie Murphy is a Senior Coach for Carmichael Training Systems, Inc. (CTS) and a certified AASI Professional Snowboard Instructor. She’s at home on a bike and on snow, and coaches active individuals across a wide spectrum of sports. To find out what CTS can do for you, visit www.trainright.com.

HEAT Well, I guess it is summer now. I don’t remember Spring, but that might be because we went from winter to summer in about a week in Colorado. It wasn’t long ago that it was still snowing here, and Independence Pass just opened for the season last weekend! Now instead of dealing with leg warmers and jackets, it’s time to talk about exercising in the heat. I know, I know, those of you in the South – from east to west coasts – have been dealing with sweltering heat for some time now, but what can I say, I think locally sometimes. Anyhow, around this time of year, the idea of heat acclimatization comes up. Can you acclimate to heat? Yes, but it takes 7-10 days. Two of the biggest adaptations are in your blood plasma volume and your body’s initial response to activity. The sweat response changes very quickly, in that you adapt by triggering your sweat response more quickly upon the initiation of activity. Your body knows what’s coming and tries to get ahead of the surge in core temperature. The second adaptation takes longer to happen, but your plasma volume increases so that you have more fluid available for sweat production (evaporative cooling). Your sweat rate also increases. CTS Coach Dean Golich has a simple way of expressing it: You sweat sooner, you sweat more, and you have more to sweat. Keeping core temperature from rising out of control is crucial. Once core temperature spikes, performance falls dramatically and it’s very difficult to get back to optimal performance levels after that. In a training session or race in the heat, going out hard in the beginning leads to a big spike in core temperature, and there’s no practical way to cool down without stopping or backing off to a slow spin. That’s obviously impossible in a race, and not all that helpful to a training session, so the key is to control core temperature before it reaches the red zone. Pre-cooling can be effective, and even if you don’t have an ice vest, cold water over your jersey, baggies of ice in your pockets, even holding ice packs in your hands can help. Once you start, pace yourself and hydrate well so your core temperature rises but doesn’t spike. Going a little slower initially in the heat can pay huge dividends later on in your training session or race. And if we’re talking about heat, you of course have to remember the following: Wear sunscreen: It’s absolutely essential for cancer prevention, but can have an impact on core temperature. Sweatproof sunscreens have more oil in them, which makes it more difficult for you to get sweat out onto the skin. But non-sweatproof sunscreens wash away more quickly, offering less protection. If you choose the non sweat-proof kind, just remember to reapply more often. Become a morning person: To beat the heat, the CC Ride with me leaves the CTS Office in Colorado Springs at 7AM on Wednesday mornings. Consume food and sports drink with your water: Hyponatremia, or water intoxication, is real and can kill you, but you have to make some serious mistakes with hydration and nutrition to end up hyponatremic. Simple prevention: consume sports nutrition products like GU gels, and make sure about half your exercise fluids are carbohydrate/electrolyte sports drinks. On the research side of things, here’s something I’m really looking forward to: Click Here. It’s a new set of exercise guidelines for cancer patients, created by a panel of experts after evaluating current research. Since working with Lance Armstrong through his cancer treatments in 1996, and subsequently consulting with many other amateur and professional athletes during their battles with cancer, I’ve always believed that cancer patients should remain active and continue to be engaged in some level of training. However, there are many types of cancer and it’s been difficult for patients to find reliable information on recommended kinds of exercise, at what intensity levels, and for what durations. This set of guidelines should help, and it will hopefully make more physicians open to the idea of incorporating exercise into their patients’ lifestyles and treatment plans. Sincerely, Chris Carmichael CEO/Founder Carmichael Training Systems

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Prepare for a Long Charity Bike Ride? Training Schedule. 6 Months Prior to Event Get into a routine of exercising regularly. Take the time to get your overall fitness levels up either walking, swimming or cycling Aerobic Train 3 days a week , 30-35 minutes per session 1 x 5 mile cycle rides (per week) 1x 15 mile cycle ride in the month 5 Months Prior to Event Building a strong foundation of fitness 3x 40 minute aerobic sessions every week 1 x strength training 2 x 5 mile cycle rides 1 x 10 mile cycle rides 4 Months Prior to Event Build your endurance and strength 3 x 45 minute aerobic sessions every week 2x strength training 2 x 7 mile cycle rides, including hilly terrain 2 x 20 mile cycle ride 1 weekend of cycling in the month – 2 hours on the Saturday & Sunday 3 Months Prior to Event You will be focusing on training both mental and physical aspects of yourself Try to cycle to and from work each day (5 hours in total) or workout for 4 hours a week 2x cross training, resistance training or spinning class evenings per week 2 x 15 mile cycle rides 1 x 25 mile cycle rides 2x Strength training 2 Months Prior to Event Continue to build you mental and physical endurance and strength 1 weekend back to back cycling, 4-5 hours on Saturday/ 3 hours on Sunday Other weekends 1-2 hour cycling on each day Continue cycling to and from work each day (5 hours in total) or workout for 4 hours a week 1 x 35 mile cycle ride 1 Month Prior to Event  Maximize your training to give you that extra endurance and strength which you will need 1 weekend back to back cycling 5-6 hours on Saturday AND Sunday Other weekends 1 x 4 hour cycle on one day Total 50 miles in one cycle ride 2x cross training, resistance training or spinning 1 Week Before Departure Take it easier 3 x 10 mile cycle rides Training Program Explained • Aerobic Training – can include running, cycling, swimming, cross-country running, speed walking etc., for a minimum of 3 minutes per session • Strength Training – should include exercises working mostly on upper body strength. Include exercises for arms, shoulders, back and abdominals. Each exercise should include 3 sets of 10-15 repetitions (reps) sp that muscle failure occurs on the last set. You do not have to join a health club to get a good strength work out – you can do sit ups and press ups at home. • Recreational Exercise – is any form of fun exercise that you enjoy. Can include climbing, trekking, dancing, canoeing etc. • Spinning – Indoor cycling using a stationary bike in a class setting. Instructor leads the class through routines including hill climbs, sprints and interval Training Achievement 6 Months to go…………… I have successfully completed 15 miles (24km) of cycling 5 months to go…………… I have successfully completed 20 miles (32km) of cycling 3 months to go …………… I have successfully completed 25 miles (40km) of cycling 2 months to go …………… I have successfully completed 35 miles (56km) of cycling 6 weeks to go………………. I have successfully completed two days of cycling, of at least 25 miles (40km) each day 4 weeks to go ………………. I have successfully completed two days of cycling, of at least 35 miles (56km) each day 3 weeks to go…………………. I have successfully completed 50 miles (80km) of cycling 2 weeks to go…………………… I have completed two consecutive days of cycling 45 miles (72km) each day. If it is no practical to ride to work, try to pick up the mileage some where else during the week. Source: cyclecoastarica.com This will be posted here thru 2016, refer to this plan as often as you like.   General Nine Month Novice Plan for Your First (Century) 100! Month Weekly Miles Longest Ride in Miles Days Per Week 1 10 - 15 10 2 2 15 - 25 15 2 3 25 - 50 15 - 20 2 - 3 4 50 - 75 20 -25 3 -4 5 75- 100 25 - 40 3 -4 6 100 - 125 45 -55 4- 5 7 125 - 150 55 - 75 4 -5 8 125 - 165 75 - 90 5 9 125 - 175 100 5 In addition to cycling, cross training is vital to prevent overuse injury. Adjust all training schedules to your ability. Speed, distance, heart rate, endurance, pace, and intensity will be different for everyone. Set an agenda and workout schedule that you are comfortable with. If you haven't been active and want to start, start out slowly and don't overdo it. This plan will be posted here thru 2016, refer to it as often as you wish. Now, if you are looking to increase leg strength and your ability to accelerate fast and sprint, then low-cadence, high-resistance intervals are important for your training. By demanding more power against a big resistance, these intervals are similar to weight lifting on the bike and lead to neuromuscular adaptations that lead to increased recruitment of fast-twitch muscle fibers. In the end, you'll develop the ability to accelerate and sprint faster. Sample Workout: Muscle Tension Find a gradual climb (5 to 8 percent), shift into a big gear that you can only push at a cadence of 50 to 55 rpm. Stay seated and relax your upper body, and focus on pulling your feet back through the bottom of the pedal stroke and pushing forward over the top of the stroke. Continue grinding your way uphill for five to eight minutes, rest ten minutes, and repeat for a total of two or three intervals. High-cadence cycling received a lot of attention during Lance Armstrong's first Tour de France victory in 1999 because his pedal speed in the mountains and time trials was notably faster than his rivals'. During his comeback from cancer we discovered that he could produce more power, go faster, and maintain that speed longer by pedaling faster instead of harder. Cancer peeled 17 pounds of muscle from his frame, and mashing big gears with that remaining muscle led to fatigue very quickly. As a result, it made sense for him to purposely shift as much work as possible from his leg muscles to his aerobic engine. Pedaling faster puts more stress on your aerobic system, but with training, your aerobic system will adapt and you'll be able to sustain a high pace on flat ground and hills for longer periods of time. Sample Workout: Fast Pedal On a relatively flat road, shift into an easy gear and bring your cadence up to 15 to 16 pedal revolutions per ten-second count. This equates to a cadence of 90 to 96 rpm. Stay seated with your upper body relaxed, and try to pedal even faster while keeping your hips from bouncing. If your hips start to bounce on the saddle, you're pedaling faster than you can control, and you should back off until you can pedal smoothly again. Intervals should be five minutes of continuous pedaling, separated by five to ten minutes of normal cruising cadence riding. Source: Chris Carmichael This workout plan will be posted here thru 2016 so that you may refer back to it as often as you like.

General 100 Miler Plan for the Experienced Rider. A milestone in the life of a cyclist is riding the "century;" 100 miles in a day. It is a right of passage that many cyclists long to attain. While riding 100 miles in a day may sound extreme to a non-cyclist, it is not unthinkable. Almost any casual cyclist can complete a century if they follow a comprehensive training routine. There are several things to consider in order to have a trouble-free century. They include: The right equipment The right training The right food The right attitude Equipment The right equipment means comfort. Your bike should fit you well and should be familiar. If you aren’t sure, have your local bike professional provide a fit-assessment. Don’t plan to ride a new or a borrowed bike on your first century. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Other essential equipment includes: A properly fit helmet Water bottles and cages Cycling clothing, including shoes, shorts, gloves and rain gear Sunglasses Training The core of your training should be endurance training. If you start your training at least 12 weeks before the ride, you will have ample time to prepare for the century. If you already ride more than 7 hours a week, you will need far less time to prepare. While most of your rides will be at about 65% of your maximum heart rate (MHR), add two days of interval training, where you push hard for several minutes - up to 85% MHR. Hills are a great way to add interval training to your ride. And don’t forget to allow one day per week for recovery. A sample training schedule may look like this: Saturday: 1-2 hour ride with 30 minutes of hard effort Sunday: 1-2 hour ride at steady pace (65% MHR) Monday: Rest Tuesday: 1-1.5 hour ride with hills Wednesday: Rest or 1-hour easy recovery ride Thursday: 1-1.5 hours with interval training Friday: Rest or 30-minute easy recovery ride More Training Tips Maintain a cadence of around 90 to 100 revolutions per minute. Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time. Plan a 50- or 60-mile ride at least two weeks before the century Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep. Nutrition As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet. On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you're thirsty. Water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bagels, fruit or granola. Don’t try something new on the ride. You should eat things you know agree with you. Attitude Ease into the ride pace. This isn’t a race, and if it’s your first century, the goal is to finish comfortably. Here are some more tips for an enjoyable ride: Change your position often. Mover you hand position, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long. Take short rest breaks off the bike. An organized century ride will offer regular water and food stops. Take advantage of this time to get off the bike and refill your water bottles, stretch, and use the restroom. Keep these stops to 10 minutes or less or you may risk getting stiff. Unless your are a non-drafting triathlete, find a companion or two. The ride will go faster and feel easier with a friend or two. Also, skilled riders can take advantage of drafting and save some energy in the wind. Attitude is everything. If you have prepared yourself well, there isn’t much more to be done on ride day than sit back and enjoy the scenery (and maybe plan your next century). Source: Elizabeth Quinn - Aboutus & TriRenaissance Coaching, LLC This 100 miler plan will be posted here thru 2016. Refer to it as often as needed. Tell a friend.

Cycling 200? Suggested Training Plan for a Double Century! Week  Week Goal Midweek Saturday Sunday 1 90 30 50 10 2 110 20 70 20 3 110 30 50 30 4 130 40 70 20 5 120 20 80 20 6 140 40 70 30 7 190 50 80 60 8 160 50 90 20 9 160 30 80 40 10 180 40 90 50 11 190 50 110 30 12 200 30 140 20 13 210 40 100 50 14 150 30 80 40 15 120 40 60 20 16 220 20 200 Rest This chart will be posted here thru 2016, refer back to is as often as you need to. Tell a friend. All of the plans on this Web site are samples only. The training plan that you choose is up to you, your coach, and your doctor.   Tour de France From Wikipedia The Tour de France is an annual bicycle race that covers approximately 3,500 kilometers (2,200 mi) throughout France and bordering countries. The race lasts three weeks and attracts cyclists from around the world. The race is broken into day-long segments, called stages. Individual times to finish each stage are totaled to determine the overall winner at the end of the race. The rider with the lowest aggregate time at the end of each day wears a yellow jersey. The course changes every year but it has always finished in Paris. Since 1975, the climax of the final stage has been along the Champs-Élysées. The Tour de France is the most well known and prestigious of cycling's three "Grand Tours". The other two Grand Tours are the Giro d'Italia (Italy) held every May and the Vuelta a España (Spain) held every August–September.

Glossary Attack- A sudden acceleration to move ahead of another rider or group of riders. Big Ringing It - The chain on the big chain ring, going for maximum speed. Bonk - Total exhaustion caused by lack of sufficient food during a long race or ride. Bonus Sprints - On each stage, race organizers designate several intermediate points along the route where bonus points are given to the first three riders that cross the line. These sprints are a “race within a race” during each stage. Break/Breakaway - A rider or group of riders that has left the main group behind. Caravan/Race Caravan - The official and support vehicles in a race. Circuit Race - A one-day race that laps around a circuitous route. Classic Race - A one-day race in which the route travels between two separate points, instead of a circuitous route. Criterium - A multi-lap, one-day race on a closed, short course, typically one mile or less. DNF - Short for Did Not Finish. Domestique - A team rider who will sacrifice his individual performance to help a designated teammate. Duties can include giving up one's bike for another rider, supplying refreshments to teammates, and catching breakaway riders. French for “servant.” Draft - To ride closely behind another racer, saving energy by using that racer as a wind break. Riding in front is very strenuous but affords a great energy-saving advantage to the rider behind. Drop/Dropped - When a rider has been passed by another, or left behind. Echelon - A staggered, long line of riders, each downwind of the rider ahead, allowing them to move considerably faster than a solo rider or small group of riders. In windy sections where there are crosswinds, a large peloton will form into echelons. Feed Zone - A designated area along the route where riders can grab “musette bags” filled with food and drinks as they ride by. There is an unwritten rule in the peloton that riders should not attack the field while the riders are going through the feed zone. Field Sprint - A mass sprint at the finish among the main group of riders in a road race. Gap - The amount of time or distance between a rider or group of riders and another rider or group of riders. General Classification (G.C.) - The overall leader board in the race, representing each rider’s total cumulative time in the race. The rider with the lowest time is number one on the G.C. Grand Tour - Refers to three-week major cycling stage races: Tour de France, Giro d'Italia (Tour of Italy), and Vuelta a Espana (Tour of Spain). Hammer - To ride hard. Also, to “put the hammer down.” Jump - A quick acceleration, which usually develops into a sprint. KOM - King of the Mountain. Award for the Best Climber. Lead Out - To intentionally sacrifice one's chances in order to create a windbreak and creating an opening for a rider behind. A racing tactic whereby one rider races at high speed to give a head start to the rider on his/her wheel. Mechanical - Slang for a mechanical problem with the bicycle. “He had a mechanical.” Mountain Climb Classifications - Large mountain climbs are normally classified according to their difficulty. Category 4 is the easiest, followed by Categories 3, 2, 1, and the Hors-Categorie (which is the hardest). Mountain climbs are classified according to their length and the average gradient of the road’s incline. Off the Back - When a rider or riders cannot keep pace with the main group and lag behind. Off the Front - When a rider takes part in a breakaway. Paceline - A string of riders that moves at high speed with each individual taking turns setting the pace and riding in the draft of the others. See also Train. Peloton - The main field, or pack, of riders in the race. Peloton is French for a group moving forward. Prologue - One type of beginning for a stage race, which is a relatively short time trial. Popped - Blown. Had it. Knackered. Stuffed. Lots of words to describe the legs just going all weak. Loss of power. Puncture - Flat tire. Road Rash - Skin abrasions resulting from a fall or crash onto the road. Saddle - The bike seat. Sitting up - When the rider is no longer tucked, or riding in the most aerodynamic fashion. Slipstream - The area of least wind resistance behind a rider. Stage Race - A bike race held over successive days, with a different course each day. Stage races can last anywhere from three to 25 days. The rider with the lowest total time (or accumulated points) after completion of all the stages wins the overall race. Team Leader - The rider for whom the team rides in order for the leader to win a stage or race. Time Cut - Mostly applicable to the Grand Tours. On each stage all riders must finish within a certain percentage of the winner’s time to remain in the race. Those who are unable to make the cut are disqualified from the race. Time Trial - A race in which riders start individually and race against the clock. The fastest over a set distance is the winner. Riders can pass each other on the course but they are not allowed to draft off of each other. Also known as the “race of truth.” Train - A fast moving paceline of riders. UCI - Union Cycliste Internationale, the international governing body of cycling. Wheel Sucker/Wheelsucking - Someone who sticks to a rear wheel ahead of him or her and refuses to go to the front. USA Cycling - America's governing body of cycling. USA Cycling supervises the activities of all cycling disciplines (road, mountain, track, cyclo-cross), and establishes criteria for the US Olympic Cycling Team. Velo - French word for bicycle. Abandon - When a rider quits during a race. Thank you to dailypeloton.com  for contributing to this glossary. Always check with your doctor before starting any new exercise activity, or increasing you present activity.  ______