March Training Blog: Get Out!

Hi, everybody!

Hard to believe it’s the end of March already! Daylight saving time is here, and spring has sprung. I know the weather doesn’t feel like spring right now, but at least the days are longer and (with the appropriate gear) you can ride outside.

In January we focused on mental and physical preparation; in February I talked specifically about what strength training to do. And now for March let’s talk about riding – yes, riding your bike!

It’s time to get on the bike at least 2-3 days a week so your body can get used to the physical act of riding your bike. But what should those rides look like? What if the weather is not cooperating? What about strength training?

Anne, in artsy black-and-white

The word I like to use this time of year is “consistency.” If you’re just starting to ride, spend 1-2 hours on each ride at a nice easy endurance pace (under 75% max HR, or where you can have a conversation on the bike). If you’ve been riding regularly (inside or out), throw in a longer ride at least one day a week, two if possible. You never want to increase your volume or intensity too much; gradually increase by 10-15% each week (if you’re going at a nice endurance/easy pace).

People often ask me, “What if I do spin class and it’s only 1 hour but at a higher intensity?” For high-intensity work, you should always listen to your body. You may need an extra easy day after any hard workouts you do this time of year, as your body may not be used to it. I’ll be suggesting starting some intensity next month, but for this month the best thing to do is get in endurance-effort rides plus strength and other overall fitness and fun activities. And be consistent!

Continue a full-body strength routine 2 days a week; just remember that, once you get back on the bike, you’ll most likely want to keep the weights on the lighter side with higher reps. Studies have shown that combining strength training with endurance riding does improve your overall endurance. You may not see the benefits for 4-6 weeks after you transition to a maintenance strength program, but it works. If you want to do an extra day of core work or yoga, that can only help you – as long as you’re getting enough recovery.

Anne and friends, on a day so cold there’s no color.

In a perfect world, what does a typical week look like? Ride 2-3 days a week at a minimum (do some other cardio – Nordic ski, hike, run – if you can’t ride), strength-train 2 days a week, and consider an optional third day of core only. For your riding and other cardio activities, stay in the endurance zone as much as possible and increase the volume over time as recommended above. Also, if you skate ski, that workout should be a bit shorter than an endurance bike ride (50-65% the length of time on the bike), since it is a more taxing workout.

People ask me, “What happens if I do go above the recommended zones?” Well, first and foremost, if your body isn’t ready for it (i.e., not enough base/easy work) or you’re already fatigued, you may end up sick or with an injury. You’ll need more recovery, and any early peak will not last as long as if you were to do appropriate base training with a gradual increase in intensity. Here’s a great article written by a very reputable source on why base building or endurance riding is so important: https://www.trainingpeaks.com/blog/zone-2-training-for-endurance-athletes/.

Be sure to take at least one full day off a week; if you have a stressful job or are just tired, take two days off or one day off and an “active recovery” day (walk, yoga, easy spin of less than 1 hour at a low heart rate/just turning the pedals).

What is a full day off? That’s when you catch up on things around the house, rest your body or get a massage – but basically do nothing. If you’re someone who has a physically demanding job, you may need more than one day off from “structured” activity.

One thing to remember this month is that spring weather can be erratic and unpredictable. Dress in layers, carry rain gear and carry flat-changing tools/tube and nutrition/hydration – and pace yourself. Remember that when it’s cold outside we need to take in extra nutrition just to stay warm in addition to the nutrition to help us with the effort of the ride. It can be hard to remember to eat or drink when it’s cold outside, but that’s when you need it more.

If you have any questions, feel free to contact me at annelinton@gmail.com or go to www.wenzelcoaching.com if you want more in-depth coaching and/or training plans.

Happy riding!

Next month we’ll talk about introducing intensity into your rides, and nutrition.

A Hail of a Good Time

The first trip – Wallowa Valley

You know you’re having a good time when a hailstorm doesn’t dampen your enthusiasm for the ride.

Our hardy group has just finished eating a mid-ride lunch huddled under the eaves of the Murderers Creek Work Station cabin, south of Mt. Vernon in Eastern Oregon, pinned down by a torrential downpour. But the rain stopped, so we rolled out. We’re starting up a steep two-mile grade when the ice pellets start dropping. I can hear them bouncing off my helmet, my bike frame and even a beer can in the ditch. When they hit the ground they ricochet in crazy directions, which is actually pretty interesting to watch as I try to ignore the strain of the ascent. Around me I hear ironic yells of “Whoo-hoo!” and “Hail, yes!”

What do we do about it? We ride, because that’s why we’re here. And in the end, this is another great story we’ll tell on future trips. “Remember that time when…?”

To me, the stories – and the people in them – are the best part of a cycling experience, whether it’s the Oregon Bicycle Ride or the small-group trips I organize for these friends every summer. Sharing everything that comes your way on one of these trips creates unique bonds.

Our group came together almost ten years ago. I found out a couple of my friends had never ridden in the Wallowas, so I suggested putting together a trip to show them Halfway, Joseph and Hells Canyon. I invited a few other friends, and we had a great time. It’s become an annual tradition, and our group has expanded a bit over time, to five couples.

It took a while, but…

Not everyone makes it every year, but there’s always a trip. In some combination of people, we’ve ridden the Wallowas, Ashland and the Rogue River, John Day, Crater Lake, The Methow Valley in Washington, the Yellowstone region… even the French Alps one memorable summer.

The group is eclectic. Steve weighs a buck-forty and climbs like a mountain goat. Diane always thinks she should be in better shape. Mike’s like a Tasmanian Devil – a walking id – yet cultured as well. Erica weighs nothing but is faster down the hills than much bigger people. Melissa just keeps coming, and is way tougher than she looks. Mark likes to swoop by people just when they least expect it. Daphne dislikes climbing but goes like a bullet train on flats. Roger used to race and still shaves his legs because it makes him feel responsible to train hard. I’m the guy who plans the trips but always misremembers the terrain. My awesome wife Pam drives the support vehicle and patiently listens to our stories from the road.

The rest of the year, we all socialize more with some than others, but when we can all get together and ride, it’s like family. I look back over our trips and can recall with sparkling clarity certain moments and places. How everyone had a great riding day on Beartooth Pass last summer. The time Steve and I rode the craziest road in Oregon, near Galice. Fourth of July in Halfway, like a Norman Rockwell painting come to life. Barbecuing at the schoolhouse B&B outside Prairie City. And, oh yeah, the hailstorm.

Col de Sarenne

I’ve shared some of the best moments of my life with these people.

You might have some friends like this. You might even have met them on a BRNW tour. And that’s one of the things I like most about working on bike tours: Touring fosters great moments – there’s something inherently pleasing about the daily rhythm of a challenging ride in a beautiful place, followed by time to reflect, share, brag and tell old stories while you eat a big, guilt-free meal and then hang out for the evening.

So appreciate those bike friends, and make sure you get out there and create some new stories this year.

BRNW Rider Focus: June Lindsey

So many interesting people come along on BRNW rides, and we want to share some of their insights, advice and tales with others in our “family.” It’s a great way to convey a little of the flavor of our events, through the eyes of those who ride them.

Our first Rider Focus is on June Lindsey, who is a fixture on our rides – someone we look forward to seeing again, every time. Here are her answers to a few questions we posed.

 

Name, hometown, age:

June Lindsey, Mercer Island, WA, 81

What’s your BRNW history?

I’ve done at least twenty, some years both rides, starting in 1998.

Why do you ride a bike?

It makes me feel like I’m 12 years old again!

What interesting thing do most people not know about you?

I have been a ceramic artist for over 50 years, making sculptures, large vessels and occasionally functional stuff like mugs.

What is your strongest memory of your first BRNW event?

First of all, the friendly people – both riders and staff. We made friends we still meet on these rides, after nearly twenty years. It was our first biking experience in Eastern Oregon, and we were amazed at the varied climate and geography between Frenchglen and Cascade Locks. We started in the desert, went through the Malheur Wildlife Reserve, through Izee, Fossil, Antelope and Shaniko (what crazy places!) and on up through the forest around Mt. Hood, down through orchards to Hood River and along the Columbia to Cascade Locks. What a trip!!

Why do you keep coming back?

The challenge and the people. I ride and go to the gym so I can continue to do these tours for another year … and maybe, another.

What did you see on a BRNW ride that you never thought you’d see?

A fire! It came rapidly down the hillside close to our campground, and we had to evacuate to the other side of the river for hours, leaving everything behind.

What is the most unusual or challenging place you’ve ever ridden?

A ride in the Pyrenees in southern France over many of the cols of the Tour de France was the most challenging and most spectacular ride of my life.

What is the single most important item you bring on a bike tour?

A comfortable, broken-in bike saddle.

What advice would you give a first-time BRNW rider?

Train enough that you’ll be able to enjoy the scenery and not suffer (too much). Ride about 1,500 miles beforehand and you’ll be ready.