Training & Diet...
I have decided to take a holistic approach to my other two objectives I set myself back in the Autumn:
* Fitness - Create a training programme;
* Weight - Create a diet plan.
Many riders use the Etape du Tour training as a good way of losing weight - the theory is that the less weight you have to carry up those hills, the faster you go for the same power!
Effectively, on the flats/downhills resistance is provided by wind resistance so weight doesn't play a significant role. However, when it comes to climbing the limiting factor is undoubtedly gravity and therefore the effect of weight is huge. Now, there are a number of ways of shaving a few pounds off bike weight, but, it doesn't take a long look in the mirror for me to realise that my first port of call for weight reduction shouldn't be the bike. I need to lose some weight.
My research tells me that in order to reach my objective of completing the Etape in July I need to work out some measurable goals together with some targets along the way so that I can monitor my progress.
During the festive period I developed the training goals to take me through the next six months...
I have decided I need to assess the following:
* Weight - As detailed above, when ascending Pyranean Cols, weight loss means increased speed.
* Long Rides - I need to acclimatise to long rides and need to put in some long days in the saddle.
* Speed Endurance - The Etape will involve long periods of intense exertion and I intend to use three anti-clockwise laps of Richmond Park as my
* Cross Training - Not all my training can be on the bike (I don't like rain!) and when in the gym there's nothing better than the Concept II Ergo to test oneself.
* Training Hours - They say there is no such thing as a free lunch (?) and I think is certainly true when it comes to training for the Etape.
* Events - To get use to the nature of taking part in this type of cycling events I have decided to enter a number of events along the way.
So, now that I have established what I am assessing, I need to outline my goals...
WEIGHT
After a Christmas of over-indulgence I am expecting to weigh in at a scales-busting 15st 11lbs - a body mass index (BMI) of 31.5. Research show that racing cyclists have a BMI range of 21-25. Being a bit more realistic I am going to set myself the target of reaching 25.7 (12st 12lbs).
Jan 15st 3lbs (30.4 bmi)
Feb 14st 9lbs (29.2)
Mar 14st 1lbs (28.1)
Apr 13st 7lbs (27.0)
May 12st 13lbs (25.8)
Jun 12st 12lbs (25.7)
LONG RIDES
Long rides are the only way to increase endurance and to get my backside used to hours in the saddle (remember the Etape is going to take in the region of ten hours).
Jan >100km
Feb >120km
Mar >160km
Apr >120km
May >160km
Jun >200km
SPEED ENDURANCE
My pre-Christmas time for three anti-clockwise laps of Richmond Park was a little under 1 hour 6 minutes. I have decided to aim for an improvement of 1 minute (approx 1.5%) per month.
Jan <1:05
Feb <1:04
Mar <1:03
Apr <1:02
May <1:01
Jun <1:00
ERGO
I have decided to use this as an opportunity to improve both my 5k and 2k times respectively. Jan <19:20 min <7:20 min
Feb <19:10 min <7:10 min
Mar <19:00 min <7:05 min
Apr <18:50 min <7:00 min
May <18:40 min <6:55 min
Jun <18:30 min <6:50 min
HOURS (Av Hrs/Wk)
I am going to have to put in the hours. This is how many:
Jan 12 Hrs/Wk
Feb 13 Hrs/Wk
Mar 14 Hrs/Wk
Apr 15 Hrs/Wk
May 16 Hrs/Wk
Jun 18 Hrs/Wk
EVENTS I have chosen the following events to set myself a progressively longer & more demanding challenge:
Jan Denmead Audax (107k)
Mar SWRC Winter Cyclosportive (100k)
Mar Glorious Goodwood Downs Audax (160k)
May SWRC Spring Cyclosportive (157k)
May Hampshire Hilly Hundred (160k)
Jun Chiltern Hundred (160k)
Jun Dragon Ride (200k)
I reckon that if I follow this then I give myself every chance of powering up the Col de Peyresourde on 16th July...
* Fitness - Create a training programme;
* Weight - Create a diet plan.
Many riders use the Etape du Tour training as a good way of losing weight - the theory is that the less weight you have to carry up those hills, the faster you go for the same power!
Effectively, on the flats/downhills resistance is provided by wind resistance so weight doesn't play a significant role. However, when it comes to climbing the limiting factor is undoubtedly gravity and therefore the effect of weight is huge. Now, there are a number of ways of shaving a few pounds off bike weight, but, it doesn't take a long look in the mirror for me to realise that my first port of call for weight reduction shouldn't be the bike. I need to lose some weight.
My research tells me that in order to reach my objective of completing the Etape in July I need to work out some measurable goals together with some targets along the way so that I can monitor my progress.
During the festive period I developed the training goals to take me through the next six months...
I have decided I need to assess the following:
* Weight - As detailed above, when ascending Pyranean Cols, weight loss means increased speed.
* Long Rides - I need to acclimatise to long rides and need to put in some long days in the saddle.
* Speed Endurance - The Etape will involve long periods of intense exertion and I intend to use three anti-clockwise laps of Richmond Park as my
* Cross Training - Not all my training can be on the bike (I don't like rain!) and when in the gym there's nothing better than the Concept II Ergo to test oneself.
* Training Hours - They say there is no such thing as a free lunch (?) and I think is certainly true when it comes to training for the Etape.
* Events - To get use to the nature of taking part in this type of cycling events I have decided to enter a number of events along the way.
So, now that I have established what I am assessing, I need to outline my goals...
WEIGHT
After a Christmas of over-indulgence I am expecting to weigh in at a scales-busting 15st 11lbs - a body mass index (BMI) of 31.5. Research show that racing cyclists have a BMI range of 21-25. Being a bit more realistic I am going to set myself the target of reaching 25.7 (12st 12lbs).
Jan 15st 3lbs (30.4 bmi)
Feb 14st 9lbs (29.2)
Mar 14st 1lbs (28.1)
Apr 13st 7lbs (27.0)
May 12st 13lbs (25.8)
Jun 12st 12lbs (25.7)
LONG RIDES
Long rides are the only way to increase endurance and to get my backside used to hours in the saddle (remember the Etape is going to take in the region of ten hours).
Jan >100km
Feb >120km
Mar >160km
Apr >120km
May >160km
Jun >200km
SPEED ENDURANCE
My pre-Christmas time for three anti-clockwise laps of Richmond Park was a little under 1 hour 6 minutes. I have decided to aim for an improvement of 1 minute (approx 1.5%) per month.
Jan <1:05
Feb <1:04
Mar <1:03
Apr <1:02
May <1:01
Jun <1:00
ERGO
I have decided to use this as an opportunity to improve both my 5k and 2k times respectively. Jan <19:20 min <7:20 min
Feb <19:10 min <7:10 min
Mar <19:00 min <7:05 min
Apr <18:50 min <7:00 min
May <18:40 min <6:55 min
Jun <18:30 min <6:50 min
HOURS (Av Hrs/Wk)
I am going to have to put in the hours. This is how many:
Jan 12 Hrs/Wk
Feb 13 Hrs/Wk
Mar 14 Hrs/Wk
Apr 15 Hrs/Wk
May 16 Hrs/Wk
Jun 18 Hrs/Wk
EVENTS I have chosen the following events to set myself a progressively longer & more demanding challenge:
Jan Denmead Audax (107k)
Mar SWRC Winter Cyclosportive (100k)
Mar Glorious Goodwood Downs Audax (160k)
May SWRC Spring Cyclosportive (157k)
May Hampshire Hilly Hundred (160k)
Jun Chiltern Hundred (160k)
Jun Dragon Ride (200k)
I reckon that if I follow this then I give myself every chance of powering up the Col de Peyresourde on 16th July...
Posted by Richard Allen
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