Training methods

Bike

My training over the next six months will mainly be done on my winter bike, the Specialized bike and hopefully on the Orbea Orca bike (of course Corporate sponsorship permitting), intense hill work (in dry conditions).

The main benefits cycling will give me are the following: physical endurance, optimum aerobic capacity (also known as VO2 max), weight control and consolidate/build on the cycling related muscles I have.  Without being too technical, the higher the VO2 max, the better the body will be at dealing with oxygen intake/distribution of oxygen to muscles.

Weights

I will be visiting Lakenham Sports and Leisure Centre in Norwich twice a week to do various exercises (mainly leg related) aimed at improving my power-to-weight-ratio.  This ratio is important, as if I am 190lbs (which I expect to be at the time I take to the Alps), I would need to generate a lot more power compared to a cyclist who weighs 160lbs.  This is because I would need to pull an extra 30lbs up an incline.  Clearly this is a liability to me, so I have two options: either lose the 30lbs or stay at about 180/190lbs and increase my power output so that I can simulate a 160lbs cyclist.  The first option is not really open to me; there is no possibility of me losing sufficient weight so as to weigh 160 lbs, I simply do not have enough excess fat on me to be able to do this, especially as I am 6"1 tall.

To summarise, the lighter a fit cyclist is the less effort/power is needed to cycle up inclines.

I have the following targets to aim for by June 2006 :-

Leg press                        200kg                      3 sets of 10 reps

Calf raise                        120kg                      3 sets of 10 reps

Leg curls                           50kg                      3 sets of 10 reps

Leg extensions                 75kg                      3 sets of 10 reps

Inner thigh squeezes     150lbs                     3 sets of 15 reps

Outer thigh pushes         130lbs                     3 sets of 15 reps

Hip flexor raise                52kg                      3 sets of 15 reps per leg

Total hip kickbacks          59kg                      3 sets of 15 reps per leg

Back squats                      80kg                      3 sets of 10 reps

Pullovers                          20kg                      3 sets of 20 reps

Tricep pushdowns            20kg                      3 sets of 20 reps

Upright rowing bar           20kg                      3 sets of 20 reps

Full sit-ups                        N/A                       2 sets of 20 reps

Torso twists                      20kg                      2 sets of 15 reps per side

'Superman' ball raises      N/A                       2 sets of 15 reps alternate

Yoga

Yoga will play a secondary part in my physical and mental conditioning in preparation for the mountains.  I will be using basic techniques aimed at improving the suppleness of my body.  This in turn will assist the way in which I cycle and will run in conjunction with an extremely controlled nutrionial / hydration plan which I have drawn up.  The risk of getting cramp should be minimised and should assist mid-ride with maintaining my mental approach.

Audax and other long distance hilly rides

In March / April 2006, I intend to enter several organised audaxes (also known as randonees) over several distances around the 100 / 150 mile per ride mark.  Audaxes are timed events, whereby the cyclist needs to reach each and every checkpoint within a certain time window, not before or after.  The rides are not usually riden at racing pace.

Hilly in nature, the rides will introduce my legs to continous steep hills in anticipation for what is to come.  Although they cannot compare to mountains, I feel they will assist my preparation significantly better than merely riding 100+ mile rides on flat terrain.

                                             Date article submitted: 24 January 2006