Beginning Level Training
Well, it’s time to start think about pedaling, if you’ve taken a break since the fall. I’m sure you’ve still been active cross training, right?
This block of training will take us to May 1. At that point we can get much more specific with our training. We will address the training differences depending on whether you’re doing one leg, or all three legs of the Border to Border (B2B).
For now, you need to get those legs pedaling three times a week, minimum. If you live in a warm climate, dryer climate, or you get some nice days in the mountains, getting outside to ride is fun and invigorating. If not, spin classes and your home trainer work very well. If you’re riding outside in colder climates, make sure to dress properly: booties, warmer gloves, and a hat are all recommended.
I do recommend training with a heart rate monitor. The three workouts I’m giving you now all will be in certain heart rate zones. We will break the zones down into Zone 1 through Zone 5, (Z1-Z2-Z3-Z4-Z5). Zone 1 is 60 to 65% of maximum heart rate, ("MHR") Zone 2; 65 to 70%, Zone 3; 70 to 80%, Zone 4; 80 to 85%, and Zone 5; 86 + %. To calculate maximum heart rate, subtract your age from 220. At this point we want to get your legs accustomed to pedaling again, so our intensity will be low and our leg speed higher. We will do a Z1/Z2 workout, a Z3 workout, and a flat sprint workout.
If you’re riding outside, your three workouts can be 1 to 2 hours. If on your trainer or spin class, shoot for 30min.to 1hour. If you’re more of a beginner rider, shoot for the low end of these times and the intermediate / advanced rider can shoot for the longer end of the rides.
The Z1/Z2 workout is just that, you stay in Z1/Z2 on flatter terrain, spinning your legs faster at a 90 + RPM cadence. Here, we want to build up your endurance. If you’re more of a beginner, start with 30 minutes and increase your time 10 minutes each week. For those who have been riding a bit lately or have a good fitness base, start with 1 – 1 1/2 hours, and increase your time by 10 to15 minutes each week.
The Z3 workout involves riding for a 10 to 15 minute warm-up in Z1/Z2, then ride in Z3 for 20 minutes, followed by your cool-down of 10 to15 minutes in Z1/Z2. For those with a better fitness base, start with 30 minutes in Z3. Increase your time spent in Z3 by five minutes each week. Your leg speed will be a bit slower while remaining in the correct training zone, 70 to 85 RPM’s. You may want to do this workout on a very gradual hill. As April rolls around and you have a better fitness base, you can do this workout on slightly steeper hills.
The flat sprint workout is done on flat terrain and the sprints are performed at 100% of maximum output. After your warm-up, roll along in an easy gear at 15 to 20 mph depending on your skill level. You then jump out of the saddle, accelerating the entire time. Return to the saddle after a few seconds, maintaining high pedal speed and focus on smooth and efficient pedal strokes for the rest of the sprint. The sprints should last 12 to15 all out seconds with at least five minutes recovery between each sprint. Start with 3 to 4 sprints and increase by 1 to 2 sprints each week. Do your cool down afterwards.
If you ride more than three days per week, keep it in Z1/Z2 on flatter terrain, 1 to 2 hours. If you’re riding three days per week, get out and cross train two other days, snowshoeing, hiking, running, x-country skiing, or cardio machines at your club, for 45 minutes to 1 hour.
Weight training, for the whole body, is great to round out your fitness and will really help build strength for your cycling. Two days per week working lower and upper body is adequate, but three days per week is better. It’s worth hiring a personal trainer for a few sessions so they can set you up with a program according to your goals.
Remember to stretch as much as you can, especially after your workouts. Attend a couple yoga classes to learn new stretches to help with those stiff cycling muscles.
Happy training, and remember we will get more specific with our training starting May 1. If you have a great fitness base your body will respond better to the more specific training.
 Happy Training,
Mia Stockdale
Vail Mountain Bike Camps
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