gone alpine

Assuming you read the article on endurance training, now specifically you want to do better in a specific area. Here you will learn how to...

train to ride

    Road bikes, mountain bikes, trail bikes, uni-cycles, tri-cycles all have one thing in common they are all bikes and it takes muscle to make them go. Riding to the park is one thing but long cross country hauls are another. Under this topic we will discuss long-distance street riding, mountain biking and endurance trail riding.

Questions covered under Training... so if you aren't getting answers in this article in relation to these areas, its cuz ya didn't look over the Training article first, silly.

Where do I start?  How do I know when to increase my time or distance in my training? What is the easiest way to increase my energy levels? Does what I eat affect my performance and training levels? the mental game! What is your puke point? Why do I keep getting muscle CRAMPS? Are you sweating? Why water? "Can I get a double grande almond mocha with extra whip, please?" What is cross training and why should I consider it?  Are you stretching cold muscles? When can I sleep?

Now lets get specific on Biking

Why ride? "Riding can be an invaluable cardiovascular component in a comprehensive fitness program. It can provide the stellar benefits of running without the impact on feet, legs and hips." Riding is an excellent way to easily up your endurance in any fitness program.  Plus you get the benefits of seeing more areas outside than you would by walking.

Street or Mountain? Let's just start by asking a question or two. Do you want to breathe clean air or smog, ride on smooth surfaces or come out caked with mud? There are the good and evil in both. It's really a matter of personal preference. Note, there are a few rules you have to consider when considering the sport. First consult an expert when you're making a decision about what kind of bike to purchase. Next take an expert with you to make sure that the bike is right for your body and outfitted to suit all your needs. Last realize that it doesn't stop there, you have to maintain your purchase in order to get most out of it and for the safety of your body. Also you need to learn how to ride, yes there are ways of doing this that will help your performance no matter what style of riding you wish to do.

Many have found that riding their bike to work has become a rather great form of exercise as well as help cut down on traffic. Others prefer street riding over mountain for other reasons, one being Tour de France another, because they don't want to get dirty. Either way you choose you will spend a good chunk of money on your bike, for a good one. The thing that stinks is, that you really can't take your street bike in the mud but you can take your mountain bike on the street. I personally prefer to breathe clean air and get a little dirty. Pollution just doesn't sit too well with me, but to each their own.

TIP: If you choose street riding - go early when the pollution and toxins in the air are down. Try riding in more rural than urban areas. Knowing you get the exercise is great, but knowing you are getting it and breathing in toxins are not so great.

Tips when it comes to purchasing a bike

Hills or flats, dry or mud, hot or cold?  Too many choices! Actually the reality is no matter what your fancy you'll get all of them at some point, you'll want to be prepared for anything. You need to make sure that you don't take on the toughest hill and worst conditions before you are ready. You need to work up slowly the intensity, distance and duration.

What kind of training do I need? Many don't understand that a little training can go along way when riding. Add strength work to your training program, to work muscles you're not firing at all on a bike, and to work muscle you are. Add flexibility also, this will counteract the weaknesses caused by limited range of motion.

I've found that my riding style works pretty good for keeping me in shape for most the year. I intensify things when training for an event, otherwise my routine is about this:

Water me! Feed me! This is what your body says when you ride. Please please please remember to drink water as you go. Cyclists have been deceived to think that if you are cool and comfy while you ride your body core is all fine and dandy. NOT SO MUCH! Heat issues set in when dehydrations lowers circulation with the blood and body core temperature rises. Key, to drink early long before you ever get thirsty. If you are doing short distances water may suffice, long distance or over 90 minute rides make sure you give your body sustenance, be it with sports drinks and protein bars, you will need something. You should hydrate yourself every 15-30 minutes like with every other endurance sport. If you fall behind in your hydration your body will have a difficult time making it up. Usually you will just continue to become more dehydrated.

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"Do you want to race, or not?" This is fun stuff but be prepared this will be nothing like you've ever experienced in your life. Things to be prepared for: Many other people, getting tossed from your bike on either pavement, rock, dirt, gravel or mud none of which will have a choice in landing it will just happen. Another, when push comes to shove, you may be the one that gets shoved then run over by the guy or guys behind you. There are many accidents that befall the race rider, many of which you may not have an active participation in, it may just happen.

TIP: As much as you want to get a head of that guy in front of you, give him a little space, don't crowd or you may land on top of him and take both you, he and a few others along the way. You won't even make it to the finish line this way.

One of the best ways to get your feel for riding with mass amounts of people is by doing annual rides.  Most areas sponsor short and long distance rides or tours, a great example of this is the 'Reach the Beach' ride for the American lung Association. You will have all the elements of a race just not the guy next to you about to run over ya and a little less stress. This doesn't mean you don't have to train, because you do. One's body can't just jump on a bike and expect to finish 100 miles in one day. 

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Training for a century ride? here's some examples of how to do it.

It's like running or walking a marathon, you need to start earlier than later. Give yourself at least a good 4-6 months of hard training if you are in decent shape. The reason for the 'time' is not only to gain muscle and efficiency, but your body needs to learn how to burn the energy you need to give you the best performance. Learning what to eat, when to eat it and how much plays an important role as well. Your body won't make it far on eating 3 times a week at Wendy's, donuts on Sunday morning and a salad on Monday. You need to eat specific foods with the proper nutrient levels for your sport. To find out more see nutrition.

Month six:

Month five:

Month four:

Month three:

Month two:

Month one: start to taper back toward last couple weeks

Cross-training why a good idea when riding? Whether you decide to race or not injury is a fact when riding. There are some you can prevent by wearing a helmet, being alert when you ride and making sure you avoid obstacles.

However the ones you can avoid are overuse injuries. When you ride in one position your arms, hands, wrists as well as your crotch can and will become uncomfortably numb. To prevent this you need to make sure your bike is fitted properly and you are training prior to any event or long distance.

Great areas that have aided in riding are: swimming, hitting the gym, hiking/trail-running/walking. Swimming is an all around great add to any sport. It works all the muscles in the body. And any time you can get off your crotch and move or work your body you will help add to the blood flow and relief of pressure points. However you do want to spend enough time on a bike seat for you back side to get use to. Part of your training is getting a good callus and padding where you need it. Yes they make excellent bike seats and padded bike shorts but even if you aren't use to wearing those it's difficult to just go ride for miles and miles.

What am I burning? Your target macronutrient ratios for pre-season, season and off season are all the same. You should be eating 20% fats, 20% proteins and 60% carbohydrates. Note the carbohydrates are essential to this sport. However the carbs we are talking about here are the complex carbs not the simple ones, there's a huge difference. You are going to be relying mainly on oxidative systems. Fatty acids as well as muscle glycogen are you primary sources of energy. You need to consume just moderate levels of protein to maintain a positive nitrogen balance and repair to fragile fast-twitch muscle fibers.

As an endurance athlete you need to encourage glycogen sparing in your body while stimulating the use of fat as your primary energy source. To do this:

Train for endurance on a regular basis, consume 5 - 6 meals a day, do not load on dietary fat as a rule. Pre-event and during competition: consume low-glycemic index foods 2 - 3 hours before workouts and competition. Do not consume food or caloric beverages from 2 hours to 15 minutes before. Consume carbohydrates directly before and during endurance activities. Drink plenty of water every 15 - 30 minutes, drink electrolyte-containing beverages during endurance activities. Do not eat new food just before a competition. To find out more see nutrition.

Intake recommendation for riders:

Intake recommendation for endurance riders:

This is slightly different than the above, and can be used for mountain biking.

These are just some helpful hints that I have benefited from and seen others be assisted with as well. What you eat greatly affects your ability to perform at any levels. Be open to try new things, but start with shaving off some of the fat of your current diet and add an apple or two.

When should I go ride? Truth is, you can always go. It may be a little warm or a little cool but a true riding enthusiast will be prepared for anything. Take your water, food and dress for the weather.

If you are street riding, try to ride in the morning when less traffic is on the street. This cuts you toxin intake down and increases your health. When you have to combat breathing with will power, it doesn't matter how great of shape your legs are in, if you can't breathe... you're goin down.

Word to the wise - However cumbersome it might be, make sure you take your wallet and car keys with you. There are too many people that leave these things in the car because they don't want to pack them. Reality... either you won't have them when you return because someone took them or you might need your ID for when the hospital takes you in on a gurney and needs to know who you are.

Read these articles for specifics on Backpacking, Climbing, Cross-training, Hiking, Running, Snow-shoeing, Walking, and Nutrition.

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