It’s really easy to get lost in the delicious food and hectic pace of the holidays. However, it’s never fun to get back to the cycling season and realizing you aren’t ready for the races you’d plan to sign up for. Stefan Rothe, a professional cycling coach and seasoned cycling competitor, was kind enough to join me to discuss what you can do to stay focused in the off-season:
If you’d like to get Stefan’s professional help to take your racing to the next level, you can find more information at his website. Stefan lives in Austin, Texas.
Having GPS is great in your car, but what about on your bike or on a run ? There is nothing more miserable than getting lost when you are running out of steam, especially if you get stuck in some hills.
Garmin, the maker of some of the best GPS system in the market, has come up with the ForeRunner 405 GPS Heart Rate Monitor watch. Sure, you can get your speed, distance and heart rate, but you can also get your location on a map to make sure you find all the great streets for your ride.
The Garmin ForeRunner 405 also allows you to challenge a virtual partner to make the most out of every ride and will integrate wirelessly with your PC.
If your chances of winning the Tour de France waved bye bye long ago, do not fret. You still have a chance at winning the Tour de Donut. Sure it may not take you along the gorgeous French countryside, but you will be helping raise money for the Make-a-Wish Foundation, which will make you feel better than putting on some old yellow jersey.
How does Shipley’s tie into cycling, you ask? For each donut you eat, you get seconds taken off your time. The trick is to not eat so many donuts that you can’t finish.
Here are the details:
THE WHAT: Sun and Ski Sports Tour de Donut
THE WHERE: The race begins at the Katy Mills Mall. You can find the route here.
THE WHEN: Sunday, November 2 at 8:00 am
There is also a 55 mile ride that will take place that is a recommended ride for preparing for the MS 150.
Find more registration info here, and please call Carl Foy with any questions at 281 340 5000 x145.
Whether you’ve decided to enter the BP MS 150 for Team Sun & Ski or other races in your area, it’s easy to lose focus on your training during the winter months. Stefan Rothe of Rothe Training in Austin, Texas offers the following tips in his blog to keep you focused so you start the cycling season right:
You should review ’08 and see what you accomplished. That can be a number (i.e. your 40K Watts or time) or a placing (i.e. win at a specific race).
You should know what you want to achieve in ’09. Specificity is key here, so the more in detail the better. I.e. raise LT Power by 20W; do a sub-56min 40KK; win a State Criterium Championship
You need a plan on what to do in the next 3-4 months:
How long should I take off from riding? Or should I not?
How do I incorporate off-the-bike strength training with regular riding?
Will doing cyclocross races hurt me in my preparation for the next road season?
I like to run. What days of the week do should I do that?
Is intensity or volume more important in the month of October, November, and December?
The above figure shows an example of a monocyle as part of an Annual Training Plan. Note the phases of Transition, Preparation, and Competition and how volume and intensity varies. (from: Periodization: Theory and Methodology of Training. Tudor Bompa. Human Kinetcis Publishers. 1999)
This time of the year is also very good time to go and check your health by a health professional. A regular physical exam or a simple blood test at your doctor’s office could identify any small problems which you should know about before getting back into “training mode” again.
Getting a Threshold Test done is also highly recommended for this part of the season. You want to know where your performance is as of right now so you can train accordingly in the upcoming month. Knowing your threshold power or heart rate is crucial when following a structured training plan which is based on your individual training zones.
Want to make sure you are meeting your goals this off season instead of packing on the holiday pounds? Track your calories, distance, heart rate and even distance and location with this awesome Garmin Forerunner 405 GPS Heart Rate Monitor.