The Ins & Outs of Road Racing
Looking for the skills to take your road riding to the next level? Wondering what it takes to sprint to victory in a criterium, be blazing fast in a time trial or pull away in a long road race? Or are you just looking for a bit more guidance in your training?
If so, then please attend our presentation on "The Ins & Outs of Road Racing: Time Trials, Road Races and Criteriums" presented by Adam Fivehouse, fall intern for Optimize Endurance Services.
Use this E-vite link to RSVP for the event happening at 6:30pm on Wednesday, December 8th meeting at the Highlands Ranch Southridge Rec Center.
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Holiday gift ideas for the fitness people in your life
It's not a common practice for me to use the newsletter as a vehicle to promote product purchasing, but since it is that time of year, I wanted to give you a list of items that can be great gifts:
- Lactate Threshold test
- Resting Metabolic Rate test
- Coaching plans
- Garmin Fitness devices
- OES clothing products
OES Gift Certificates are available for any service and amount. Let me know what you would like to give and I will send you a PDF that you can print out and wrap up for that special someone.
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Ask-a-Coach
Question: I've been following a periodized training plan for several years now but am usually always on my bike at least twice a week. During the base training period, should I still incorporate interval training (brief periods above my lactate threshold), or does that take something away from my base training?
Answer: Base training historically means low intensity/ longer duration workouts. This phase helps with the adaptations of your aerobic engine (the ability to do work with oxygen). So, if all of the training is below lactate threshold, the adaptations for anaerobic work (ability to do work without oxygen) decline at a rapid rate. To stave off this decline in the base phase, incorporation of some form of High Intensity Training (HIT) will not only assist with anaerobic work capacity, aerobic capacity will improve as well.
Try this 1 hour workout 2-4 times a month after a recovery day:
- Warm-up 20min in Z1-2(60-70%heart rate max)
- 10min in Z3(80%heart rate max) steady state
- Begin cross-over of Z4-5(85-95%heart rate max) by standing 1min while in a big gear-sit and maintain 1min-stand 1min-sit 1min...until you have 10min total(5 stand/5 sit)(cross-over is moving back and forth between the requested zones trying to not drop to low as well as reaching high)
- 5min recover to Z2(70%heart rate max)
- 5min steady state Z4(85%heart rate max)
- Cool down 5min Z2(70%) and last 5min Z1(60%)
Best of luck!
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Join OES for training rides
-Dec 11th (Saturday) Mountain Bike Highlands Ranch trails
-Dec 19th (Sunday) CX/MTB Bike of Highline Canal
We will take a break from weekend rides over the holidays and resume the second weekend in January.
OES/BS MTB Team meets on weekends for rides. The weekend rides alternate Saturday/Sunday starting at 10am. Please join us and bring your friends. Alternate ride will be posted if weather interferes so be sure to check the website prior to joining us.
Please contact us for more information. |
