Tuesday, December 31, 2013
Sunday, December 29, 2013
Race Ready-6 hours/week
Race-Ready In Six Hours a Week
ByChris Carmichael
Strapped for time? Train for short events quickly.
In the spring of 2006 Taylor Carrington and his wife, Megan, had their first child, a beautiful girl named Sally. After pretty much not training through the summer, Taylor approached his CTS coach with a lofty goal: to finish in the top 20 in the elite division at cyclocross nationals that December. On top of it all, due to his job and his desire to spend time with his new baby, training would be restricted to six hours a week.Impossible? Well, no. We designed what has become known around the office as the New Father Training Plan, which has since helped a lot of time-strapped athletes achieve their goals.
Traditional training plans focus on building a high-volume base of aerobic and lactate-threshold power, which can eat up more than a dozen hours per week, and then topping it off with high-intensity intervals before a goal event. But over the past few years, I've been working with my coaches on training people whose real-world demands seriously limit the volume side of the equation. We've found that a program built almost entirely of short, high-intensity workouts can adequately prepare an athlete for competition, with a caveat or two.
This plan works well only for short events, such as cyclocross races or criteriums that last about an hour. And the fitness you develop won't last long, only six to eight weeks, because the workouts don't address the aerobic engine and power at lactate threshold. But, if your point of training is to be able to enjoy racing, and your local series lasts only a couple of months, then the ends justify the means. During your race series, alternate between using week six and week three from the program below, substituting one or two races for the workouts on the weekends. When the season is over, you'll need to refocus on building your aerobic base and sustainable power, but at least you'll have good memories of successful races to see you through your training rides.
In the 2006 U.S. National Cyclocross Championships, CTS athletes did well: Ryan Trebon and Katie Compton won national titles, and Taylor was very happy finishing 17th out of 115 starters, on just six hours of training a week.
WEEK 1
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM s/2 sets of 4x2 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1 hour EM w/3x8 min. OU (2 min. under, 2 min. over), 6 min. RBI
Saturday: 1 hour EM w/ 2 sets of 4x2 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride
WEEK 2
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1 hour EM w/ 3x8 min. OU (2 min. under, 2 min. over), 6 min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride
WEEK 3
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS Thursday: 1.5 hours EM w/3x8 min. OU (2 min. under, 2 min. over), 8 min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or group ride
WEEK 4
Monday, Wednesday, Friday: Rest Tuesday: 1 hour easy spinning
Thursday: 1 hour easy spinning
Saturday: 1 hour EM w/2 sets of DI: 90,75,60, 45, 30, 15 seconds; 8 min. RBS
Sunday: 2 hours EM or group ride
WEEK 5
Monday, Wednesday, Friday: Rest Tuesday: 1.5 hours EM w/2 sets of 5x2 min. PI, 2 min. RBI, 10 min. RBS
Thursday: 1.5 hours EM w/3 sets of 6x1 min. PI, 1 min. RBI, 10 min. RBS
Saturday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,10,15 seconds; 8 min. RBS
Sunday: 2 hours EM or group ride
WEEK 6
Monday, Wednesday, Friday: Rest Tuesday: 1. 5 hours EM w/ 3 sets of 6x1 min. PI, 1 min. RBI, 10 min RBS
Thursday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,30,15 seconds, 8 min. RBS
Saturday: 1 hour race Sunday: 2 hours EM or group ride EM (endurance miles): Moderate intensity
EM = Endurance miles
DI = Descending intervals
OU = Over under intervals
PI = Power intervals
RBI = Rest between intervals
RBS = Rest between sets
Dean Karnasas
One of my favorite Ultra Marathoners:
His basic advice for beginners first marathon.
Karnazes is a native of Los Angeles, California. In 2007 TIME magazine named him as one of the “Top Influential People in the World.” He’s respected among the running world due to his endurance and how he inspires other runners.
Dean Karnazes
Wired magazine called him, “The Perfect Human,” and Mens Fitness said, “He might just be the fittest man on the planet.” If you’re still wondering why he’s a big deal, imagine running 135 miles nonstop in Death Valley in 120-degree temperatures. What about running 350 miles without rest or running a marathon in the South Pole in negative 40 degrees?
Karnazes is in competition with himself, and in 2006 he ran 50 marathons, in 50 states, in 50 consecutive days, finishing with the NYC Marathonwhich he completed in three hours flat.
photo courtesy of NYC Marathon Results
Career Highlights
- Overall Winner, 4 Desert Race Series, 2008
- Competitor magazine Endurance Athlete of the Year Award: 2008, 2006, 2005
- ESPN ESPY Award Winner, “Best Outdoor Athlete”, 2007
- Ran 50 Marathons, in 50 States, in 50 Consecutive Days, 2006
- Winner, Vermont Trial 100 Mile Endurance Run, 2006
- Winner, Badwater Ultramarathon(135 miles, 217km) across Death Valley in 120 degrees, 2004
1) What is your advice to anyone training for their first marathon and ultramarathon?
Along with logging enough base miles, I would also suggest cross-training to help build strength and prevent injury. If you’re training for your first marathon, I would recommend running a few half-marathon as training runs. If you’re running an ultra, I say sign up for a couple of marathons for conditioning and training.
2) What’s types of food should runners consume while training?
When it comes to food and nutrition, I say: “listen to everyone, follow no one.” We are all an experiment of one and what works for me may not work for you. Try different things during your training to see what works best for you.
3) What should first time runners expect the day of the marathon?
Lot’s of pain and suffering. (laughter) Besides that, plenty of nervousness and apprehension, like: “What the hell did I get myself into?” (more laughter). Honestly, there will be both of these things and a first time marathoner should be prepared for them.
4) What are your tips on post marathon recovery?
Ice baths go a long way toward reducing inflammation and helping speed recovery. I also suggest drinking lots and lots of water. Finally, compression helps, too. So get some good compression tights.
5) When is it ok to begin running post marathon?
The next day. Seriously, I recommend “active recovery” by going out and running (okay, shuffling) for a few miles the day after the marathon. It will help stimulate the muscle and rid some of the metabolic byproduct created from running a marathon.
For more information on Dean Karnazes, check out his websiteUltramarathonman.com
Check out Dean Karnazes publications at Amazon.com
Follow Us On Twitter & Instagram @RunnersEXP
Be Sure To Like Our Facebook Page
Related articles
- How to Run Over Fear and Take Action: Advice From Dean Karnazes (huffingtonpost.com)
- Running quotes by a UltraMarathon Runner(fitinspire.wordpress.com)
- Book Review: Ultramarathon Man by Dean Karnazes(kararuns.com)
Saturday, December 28, 2013
Friday, December 27, 2013
Tuesday, December 17, 2013
Monday, December 16, 2013
Tuesday, December 10, 2013
Cycling News: Adventure cycling association
-------------------------------------------------------------------
Bike Bits Vol. 15, No. 23, December 4, 2013
-------------------------------------------------------------------
This is the 323rd issue of Bike Bits, Adventure Cycling's twice-monthly
bicycle bulletin. Bike Bits is delivered to you, and 50,636 other
readers, because you've signed up for it at the Adventure Cycling
Association website,http://www.adventurecycling.org. Bike Bits arrives
in text-only format for quick download and includes links for more
information. We want to inspire you to dream and to live your own
bicycle adventures.
************************************************************
"Give a man a fish and feed him for a day. Teach a man to fish and
feed him for a lifetime. Teach a man to cycle and he will realize
fishing is stupid and boring."
--Desmond Tutu
*******
CELEBRATE SPRING AT THE FOUNTAIN OF YOUTH
Bike Florida's 20th anniversary spring tour is March 22 – 28. Dubbed
"BF20: The Magical History Tour," the 2014 outing will visit the
legendary Fountain of Youth in St. Augustine, Florida, and riders
will even have the opportunity to take a turn on the Daytona Speedway.
There is a two-day and a seven-day option. The seven-day consists
of three riding days and four layover days. The $120 or $405 fee
paid by the 800 registered riders will help fund the activities of
Bike Florida, supporting bicycle education in schools and promoting
bike tourism in the state.
http://bikeflorida.org/tours/bf20-the-magical-history-tour
*******
GIVE THE GIFT OF CYCLING INSPIRATION FOR HALF THE PRICE
Please consider giving your friends the gift of Adventure Cycling
membership. Our half-price Holiday Gift program provides you the
opportunity to give gift memberships at half the regular rate. A
year's membership includes nine issues of Adventure Cyclist, the
only U.S. magazine dedicated to bicycle travel and adventure.
Additional benefits for joining include discounts on route maps,
access to guided tours, a wealth of information on touring
domestically and abroad, and much more. Simply join or renew
your own membership, and you can give as many gift memberships
as you want for as little as $20 each. Join at the Patron level
($60) or higher, and we'll also send you the 2014 Adventure
Cycling Calendar, comprised of stunning entries to our photo
contest. See the details here:
https://www.adventurecycling.org/holidaygift
*******
A BALANCED LIFE
Riders belonging to the UK's only extreme unicycling team, Voodoo
Unicycles, have performed across the globe in efforts to raise
awareness for a sport that rarely gets the attention it deserves.
Earlier this year, four team members took a road trip around the
Scottish Highlands. Over rocks and snow, sand and dirt, and
makeshift urban-terrain parks they went (as well as over priceless
castle ruins, which is not an activity we advocate). These guys are
good, and you can watch a video of their exploits at the link
below. The bridge-rail riding scene starting around minute nine
is guaranteed to make your palms sweat.
https://t.co/1o7WTRurGR
*******
DEADLINE DECEMBER 31: $100,000 CHALLENGE GRANT
"We would never have had the successful tour we did if Adventure
Cycling weren't around," said Charles Scott, Adventure Cycling
member who rode the Lewis & Clark Bicycle Trail this past summer
with his two young children. The Scotts used Adventure Cycling
route maps, viewed our how-to videos, and read the Adventure
Cycling blog for ideas on what to expect. These critical resources
are available only because of the generosity of our members. Donate
today, and not only will you be helping keep the Adventure Cycling
Route Network alive and growing, you'll also be helping us earn a
$100,000 challenge grant. Donations must be received by December
31 to be eligible for the match. Donate more than $100 and you'll
receive a special gift featuring the artwork of Colorado Springs
artist Nard Claar. Full campaign details may be found here:
http://www.adventurecycling.org/holidaycampaign
*******
PLAY IN JAY P'S BACKYARD
Jay Petervary, aka JayP, is the current record holder for the Tour
Divide race that takes place annually on the Great Divide Mountain
Bike Route. Also a keen fat-bike rider and racer, JayP lives in an
area of eastern Idaho that he considers the "Moab of snow riding."
In an effort to show off some of his favorite winter routes, he is
organizing JayP's Backyard Fat Pursuit, featuring 50- and 200-kilometer
rides/races over the groomed snowmobile trails of Island Park, just
west of Yellowstone National Park. The fat-bike fun and anaerobic
frivolity will take place Saturday, March 1. Check it out here:
http://fatpursuit.blogspot.com
If you're also a Nordic skier, you might consider hanging around for
a week to participate in the Yellowstone Rendezvous, the premier
cross-country skiing marathon of the northern Rockies.
http://rendezvousrace.com
*******
FEDERAL LANDS PHOTO CONTEST
A lot of cyclists enjoy taking photos and exploring federal lands
like national parks. The official federal recreation lands photo
contest, Share the Experience, provides an opportunity for amateur
photographers to submit photos of the great outdoors on federal
lands and vie for some cool stuff, including a $15,000 grand prize.
The five submission categories include "Adventure and Outdoor
Recreation," "Historical and Cultural," "Scenics, Seasons, and
Landscapes," "Wildlife," and "Let's Move Outside!" Entries will
be accepted through December 31.View the weekly winners and learn
how to enter:
http://www.sharetheexperience.org
*******
GREAT JOB FOR THE RIGHT PERSON
Five Rivers MetroParks is a special park district serving a population
of more than 500,000 in Dayton and greater Montgomery County, Ohio.
Its mission is to protect the region's natural heritage by providing
outdoor experiences that inspire a personal connection to nature.
The agency is currently seeking a leader to direct the Outdoor
Connections Department in planning and implementing programs of
environmental and sustainability education, outdoor recreation, and
entertainment. The pay is excellent and negotiable (within a range
of $70,221-$87,526). You can view an approximately 20-minute
presentation describing the position in detail at this link:
http://prezi.com/khy1jplmjcux/outdoor-connections-director-prezi
*******
COMMUTING TO BIKE TRAVEL
Do you, or does someone you know, have any stories to share about
transforming from a bike commuter to long-distance bike traveler?
Carolyn Bys at the Two Wheel Travel blog is looking for bicycle
commuters who are new to bicycle travel. You can reach her via
her blog:
http://www.twowheeltravelblog.com
At the link below, Carolyn muses over the question, "Bike touring
or bike travel. Which one is it? Is there really a difference?"
http://bit.ly/1c9xMG1
*******
BECOMING HEROES IN AFGHANISTAN
"Afghan Cycles," a documentary film about the Women's National
Cycling Team of Afghanistan, focuses on four of the team's twelve
members, from their training on hazardous trucking highways to a
typical day in Kabul, and illustrates the gender and social
barriers that the team is breaking, one pedal stroke at a time.
This is an amazing story of independence emerging from a war-torn
country long known as the "Graveyard of Empires." Watch a trailer
for the documentary here:
https://vimeo.com/79696482
*******
Until next time, click onhttp://bit.ly/1gC6c8L to read about a
cross-country cyclist who's not letting the theft of his 25-year-old
bicycle slow him down.
--------------------------------------------------------------------
Copyright 2013 Adventure Cycling Association. See what we are doing at:
http://www.adventurecycling.org
If you like Bike Bits, please forward it to your cycling friends!
To subscribe, visit:
http://www.adventurecycling.org/resources/bike-bits/
To update your subscription or unsubscribe, visit:
http://www.adventurecycling.org/resources/bike-bits/manage-bike-bits-subscription/
News for Bike Bits? Please emailbikebits@adventurecycling.org
Looking for past issues of Bike Bits? Visit the publications archive:
http://www.adventurecycling.org/adventure-cyclist/publications-archive/
--------------------------------------------------------------------
Read our blog:http://www.adventurecycling.org/resources/blog/
Find us on:
Facebook:
http://www.adventurecycling.org/facebook
Twitter:
http://www.adventurecycling.org/twitter
Flickr:
http://www.adventurecycling.org/flickr
YouTube:
http://www.adventurecycling.org/youtube
Instagram:
https://www.adventurecycling.org/instagram
Pinterest:
https://www.adventurecycling.org/pinterest
Adventure Cycling Association is North America's premier nonprofit
organization dedicated to inspiring and empowering people to travel
by bicycle. Membership is open to anyone and includes a one-year
subscription to Adventure Cyclist magazine and discounted pricing
on maps from our Adventure Cycling Route Network, which now includes
41,420 miles. To join, go to:
http://www.adventurecycling.org/membership/
--------------------------------------------------------------------
--------------------------------------------------------------------
Bike Bits Vol. 15, No. 23, December 4, 2013
-------------------------------------------------------------------
This is the 323rd issue of Bike Bits, Adventure Cycling's twice-monthly
bicycle bulletin. Bike Bits is delivered to you, and 50,636 other
readers, because you've signed up for it at the Adventure Cycling
Association website,http://www.adventurecycling.org. Bike Bits arrives
in text-only format for quick download and includes links for more
information. We want to inspire you to dream and to live your own
bicycle adventures.
************************************************************
"Give a man a fish and feed him for a day. Teach a man to fish and
feed him for a lifetime. Teach a man to cycle and he will realize
fishing is stupid and boring."
--Desmond Tutu
*******
CELEBRATE SPRING AT THE FOUNTAIN OF YOUTH
Bike Florida's 20th anniversary spring tour is March 22 – 28. Dubbed
"BF20: The Magical History Tour," the 2014 outing will visit the
legendary Fountain of Youth in St. Augustine, Florida, and riders
will even have the opportunity to take a turn on the Daytona Speedway.
There is a two-day and a seven-day option. The seven-day consists
of three riding days and four layover days. The $120 or $405 fee
paid by the 800 registered riders will help fund the activities of
Bike Florida, supporting bicycle education in schools and promoting
bike tourism in the state.
http://bikeflorida.org/tours/bf20-the-magical-history-tour
*******
GIVE THE GIFT OF CYCLING INSPIRATION FOR HALF THE PRICE
Please consider giving your friends the gift of Adventure Cycling
membership. Our half-price Holiday Gift program provides you the
opportunity to give gift memberships at half the regular rate. A
year's membership includes nine issues of Adventure Cyclist, the
only U.S. magazine dedicated to bicycle travel and adventure.
Additional benefits for joining include discounts on route maps,
access to guided tours, a wealth of information on touring
domestically and abroad, and much more. Simply join or renew
your own membership, and you can give as many gift memberships
as you want for as little as $20 each. Join at the Patron level
($60) or higher, and we'll also send you the 2014 Adventure
Cycling Calendar, comprised of stunning entries to our photo
contest. See the details here:
https://www.adventurecycling.org/holidaygift
*******
A BALANCED LIFE
Riders belonging to the UK's only extreme unicycling team, Voodoo
Unicycles, have performed across the globe in efforts to raise
awareness for a sport that rarely gets the attention it deserves.
Earlier this year, four team members took a road trip around the
Scottish Highlands. Over rocks and snow, sand and dirt, and
makeshift urban-terrain parks they went (as well as over priceless
castle ruins, which is not an activity we advocate). These guys are
good, and you can watch a video of their exploits at the link
below. The bridge-rail riding scene starting around minute nine
is guaranteed to make your palms sweat.
https://t.co/1o7WTRurGR
*******
DEADLINE DECEMBER 31: $100,000 CHALLENGE GRANT
"We would never have had the successful tour we did if Adventure
Cycling weren't around," said Charles Scott, Adventure Cycling
member who rode the Lewis & Clark Bicycle Trail this past summer
with his two young children. The Scotts used Adventure Cycling
route maps, viewed our how-to videos, and read the Adventure
Cycling blog for ideas on what to expect. These critical resources
are available only because of the generosity of our members. Donate
today, and not only will you be helping keep the Adventure Cycling
Route Network alive and growing, you'll also be helping us earn a
$100,000 challenge grant. Donations must be received by December
31 to be eligible for the match. Donate more than $100 and you'll
receive a special gift featuring the artwork of Colorado Springs
artist Nard Claar. Full campaign details may be found here:
http://www.adventurecycling.org/holidaycampaign
*******
PLAY IN JAY P'S BACKYARD
Jay Petervary, aka JayP, is the current record holder for the Tour
Divide race that takes place annually on the Great Divide Mountain
Bike Route. Also a keen fat-bike rider and racer, JayP lives in an
area of eastern Idaho that he considers the "Moab of snow riding."
In an effort to show off some of his favorite winter routes, he is
organizing JayP's Backyard Fat Pursuit, featuring 50- and 200-kilometer
rides/races over the groomed snowmobile trails of Island Park, just
west of Yellowstone National Park. The fat-bike fun and anaerobic
frivolity will take place Saturday, March 1. Check it out here:
http://fatpursuit.blogspot.com
If you're also a Nordic skier, you might consider hanging around for
a week to participate in the Yellowstone Rendezvous, the premier
cross-country skiing marathon of the northern Rockies.
http://rendezvousrace.com
*******
FEDERAL LANDS PHOTO CONTEST
A lot of cyclists enjoy taking photos and exploring federal lands
like national parks. The official federal recreation lands photo
contest, Share the Experience, provides an opportunity for amateur
photographers to submit photos of the great outdoors on federal
lands and vie for some cool stuff, including a $15,000 grand prize.
The five submission categories include "Adventure and Outdoor
Recreation," "Historical and Cultural," "Scenics, Seasons, and
Landscapes," "Wildlife," and "Let's Move Outside!" Entries will
be accepted through December 31.View the weekly winners and learn
how to enter:
http://www.sharetheexperience.org
*******
GREAT JOB FOR THE RIGHT PERSON
Five Rivers MetroParks is a special park district serving a population
of more than 500,000 in Dayton and greater Montgomery County, Ohio.
Its mission is to protect the region's natural heritage by providing
outdoor experiences that inspire a personal connection to nature.
The agency is currently seeking a leader to direct the Outdoor
Connections Department in planning and implementing programs of
environmental and sustainability education, outdoor recreation, and
entertainment. The pay is excellent and negotiable (within a range
of $70,221-$87,526). You can view an approximately 20-minute
presentation describing the position in detail at this link:
http://prezi.com/khy1jplmjcux/outdoor-connections-director-prezi
*******
COMMUTING TO BIKE TRAVEL
Do you, or does someone you know, have any stories to share about
transforming from a bike commuter to long-distance bike traveler?
Carolyn Bys at the Two Wheel Travel blog is looking for bicycle
commuters who are new to bicycle travel. You can reach her via
her blog:
http://www.twowheeltravelblog.com
At the link below, Carolyn muses over the question, "Bike touring
or bike travel. Which one is it? Is there really a difference?"
http://bit.ly/1c9xMG1
*******
BECOMING HEROES IN AFGHANISTAN
"Afghan Cycles," a documentary film about the Women's National
Cycling Team of Afghanistan, focuses on four of the team's twelve
members, from their training on hazardous trucking highways to a
typical day in Kabul, and illustrates the gender and social
barriers that the team is breaking, one pedal stroke at a time.
This is an amazing story of independence emerging from a war-torn
country long known as the "Graveyard of Empires." Watch a trailer
for the documentary here:
https://vimeo.com/79696482
*******
Until next time, click onhttp://bit.ly/1gC6c8L to read about a
cross-country cyclist who's not letting the theft of his 25-year-old
bicycle slow him down.
--------------------------------------------------------------------
Copyright 2013 Adventure Cycling Association. See what we are doing at:
http://www.adventurecycling.org
If you like Bike Bits, please forward it to your cycling friends!
To subscribe, visit:
http://www.adventurecycling.org/resources/bike-bits/
To update your subscription or unsubscribe, visit:
http://www.adventurecycling.org/resources/bike-bits/manage-bike-bits-subscription/
News for Bike Bits? Please emailbikebits@adventurecycling.org
Looking for past issues of Bike Bits? Visit the publications archive:
http://www.adventurecycling.org/adventure-cyclist/publications-archive/
--------------------------------------------------------------------
Read our blog:http://www.adventurecycling.org/resources/blog/
Find us on:
Facebook:
http://www.adventurecycling.org/facebook
Twitter:
http://www.adventurecycling.org/twitter
Flickr:
http://www.adventurecycling.org/flickr
YouTube:
http://www.adventurecycling.org/youtube
Instagram:
https://www.adventurecycling.org/instagram
Pinterest:
https://www.adventurecycling.org/pinterest
Adventure Cycling Association is North America's premier nonprofit
organization dedicated to inspiring and empowering people to travel
by bicycle. Membership is open to anyone and includes a one-year
subscription to Adventure Cyclist magazine and discounted pricing
on maps from our Adventure Cycling Route Network, which now includes
41,420 miles. To join, go to:
http://www.adventurecycling.org/membership/
--------------------------------------------------------------------
--------------------------------------------------------------------
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