Friday, September 16, 2011

Practicing to Be Stronger and Faster

Have bike, we will help save the earth...

              Jorgeus Biker Struggling to Keep pace with Younger Biker to be Stronger

                                     The Younger Stronger Bikers:  VM, Nolite, Luis

                       7 Days and  Richard are Strong Riders Going up to Foremost Farm Hills

For most of us biking is a leisurely ride around the block or subdivision, or to the seashore, or to work, or to buy bread or other items from the store.

But for some of us, it is a way for us to be stronger and faster.:  CITIUS, FORTIUS.

How do you become stronger?  How do you ride faster?

There was one bike coach who said that if you want to ride 30 mph, you have to practice riding at 30 mph.  Period.  Therefore, always begin with the goal in mind:  how fast and how strong you want to ride.

Various practices/exercise (the same for jogging or running):

l.  Tempo: These last for 2 to 8 minutes.  Your heart rate should hover of 60 to 70% of the maximum heart rate.  Your maximum heart rate is 220 minus your age.  In my case, this is 220 - 60 = l60.  My heart rate for this exercise is  96 to  112. You are comfortable but the ride is challenging.

2.  Endurance ride.  This is done at a steady pace and heart rate is at 50 to 60% of your MHR (maximum heart rate.  This gives you staying power.  I normally do this on a Sunday ride.

3.  Interval ride.  This is done from 30 seconds to 2 minutes.  And must be done when you are not injured. Your heart rate is at 70 to 80% of your MHR.

All of the above should be part of your weekly rides.  (There are other things to be learned like sprint, stomps but we should learn that later on)


The three types of your rides should be part of the routine of your weekly ride schedule.  Some pointers:

l The long ride must be on a Sunday when you do not have work.

2.  There should be 2 days prior to a key work out and one day after. Rest day is a key component of getting fit and stronger.  Riders who do not rest always do not progress or get ill.

3.  Monday is usually a rest day (just like Catholic priests).  It gets your mind also from the stress of going back to work.

Sample Schedule for a Week.

You should make your weekly training schedule.  It should be something like this:

Monday  :  Rest Day (Did you read No. 3 previously?)

Tuesday :   Endurance rides of 30- 60 mins, light exertion

Wednesday:   Endurance ride of  30-60 mins of somewhat hard exertion

Thursday:  Rest

Friday:    Rest

Saturday:  Endurance ride of 30-45 minutes of somewhat hard exertion

Sunday:  Endurance ride of 45 to 60 minutes of somewhat hard exertion.

WEEK 2:  Focus is mostly on long cruise intervals of 45 minutes to l hour 30 mins

Cruise intervals last from 2 to 8 minutes at very hard exertion.  You should strive to ride the target speed during the interval.

WEEK 3:  Tempo run

The Eric Harr book is a l0 week quest to ride at 25 mph.  I can only give you the preview. Or a trailer lest you do not buy anymore the book (Ride Fast)

I just learned and I was just able to watch the clip on Tour ng  Pilipinas that the foreign riders who win ride at an incredible pace of 48 to 50 kph.  (I can only do 35 kph max!!)  Maybe our topnotch riders keep up with this pace at their practice.

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