We are fortunate that here in Colorado we have many cycling related events over the summer. Whether your flavor be racing a couple times a month or for training for one main event coming up in the warmest and arguably most scenic months of the year, preparation is key. We’re all guilty of procrastinating. You know, “Yeah… I’ll think about it tomorrow” and by the time the day actually comes where you start prepping, you realize, “Crap!! It’s next week?!”
How about we start chatting about your summer event today? If you’re a regular recreational exerciser, your existing fitness will help, but bike specific work must start. Sometimes the blank page is the most intimidating part, so where do you start?
1. Maybe your bike has been locked in your cold, dark garage all winter. Doing a tune-up, or just making sure it’s shifting properly with a lubed chain(that isn’t worn out), and that your tires aren’t cracked and have air in them is step one.
2. Build a base by riding regularly. Aim to start riding at an easy to moderate pace for 3-4 days a week for 1.5-2 hours. From there, try to build to riding 5 days a week. This will help your body adapt to riding. There is no need to ride hard, the goal is to be able to complete your rides each day and to have fun doing them. It’s not time to suffer just yet. Aim to get your body used to riding regularly for the first 4+ weeks.
3. Think about getting more specific. Go to your event website and get more information. Will you be riding at high altitude? Will your ride involve a lot of uphill? Is it a mountain bike event? This is where you start tailoring your rides to mimic your event. If your event has climbing, ride uphill 2-3 times per week. Mountain biking? Hit the trail at least twice/weekis. Altitude? Take a day on the weekend, take the family up to a fun mountain town, sneak in a ride and then take the kids for some ice cream!
Consistency is the key. Even if you can only get out for 1 hour, the act of getting out and building muscle memory will help you be more successful.
4. Do a little nutrition testing and research. There is a plethora of sports nutrition items on the market. Start picking ones that look good and figure out what you like. There’s a wealth of knowledge on how to fuel based on the length of your event. Make sure you try out your nutrition items prior to your event. It doesn’t have to be sports nutrition, just find what works best for you.
5. Find other people doing the same event you are doing. Camaraderie helps with the fun anticipation of the event (after all, the prep for the event is sometimes more fun than the event itself!) and having a training buddy can help you stay motivated and accountable.
6. If you want to build speed, add 2 interval workouts per week.
7. Don’t forget to REST and get sleep!
8. Reward yourself!!!!
That should be enough to get you started. Happy riding!!!
Looking for an event?
Here are some popular Colorado events: Click here and HERE
And here are some I can think of off the top of my head:
1. Ride the Rockies
2. Copper Triangle
3. E-rock Ride
Racing the mountain bike?
Check out
1. Winter Park Series
2. Mountain States Cup
3. Warrior Cycling for endurance events
Racing the road?
1. ACA has a list of events
