With my injured leg muscles well again (thanks to my therapist’s counsel and a winter that stretched into April), it’s time to regain strength in my bicyclist’s legs. The sports medicine doctor assured me that I will be able to continue cycling the way I have done all these years: many miles per day, day after day (age-adjusted, of course).
My sister, a few years younger than I, has invited me to an aggressive ride up Hurricane Ridge Road in the Olympic National Park in celebration of her mid- August birthday. A four-day bike tour of the Columbia River Gorge earlier that month will help me resume this kind of cycling.
My training plan to get ready for these events combines advice from doctors, expert long-distance cyclists, and my own experience as aggressive open road cyclist.
Ride enough miles all year to keep good base strength. For several years, I’ve been cycling about seventy-five miles a week, including one vigorous ride of thirty to forty miles. During this winter of reduced mileage, that base has declined, and now I’m beginning to rebuild. Progress during the past month is encouraging.
Overtraining does more harm than good. So get your rest days in. This wording comes from an article by Dr. Conan Chittick with IU Health Physicians Family and Sports Medicine. A day of reduced activity after three days of hard activity, he writes, allows muscles to restore and regenerate. At this stage in my recovery, I’m finding that one long, hard ride per week, two or three shorter but vigorous rides and at least one day with no rides at all is a pattern that works. I’m back to seventy-five miles per week and feeling better!
Ride about 10% of your miles, especially on longer rides, at close to maximum effort. This is one of the recommendations that ultra-marathon cyclist Lon Haldeman gives to cyclists who sign up for the challenging tours that he and Susan Notorangelo conduct through their company PAC Tour (Pacific Atlantic Cycle Tours). I’ve done ten of these tours and know from experience that this guideline works. These short bursts at full power output help legs and lungs learn how to ride that way and gradually all of a cyclist’s miles become faster and overall condition improves.
I don’t keep a close count on these miles; instead, I let the road do the counting. Most routes have hilly sections, even if some are little more than highway and railroad overpasses. Rather than gearing down, I keep pushing and often can ride right through.
Hydrate more. On one of my many several stays in Claremont, California, I was cycling up an easy grade on a lower slope of Mt. Baldy. Twenty minutes into the climb, I stopped to watch a filming crew at work. Standing there, I grew so dizzy that I had to lean on my bike to keep from falling. As soon as I got home, I talked with my doctor (also an experienced road cyclist).
After examining me and finding nothing wrong, he recommended that I wear a water carrier on my back so that I could more easily keep hydrated. On long rides, especially in remote areas I do what he recommended because it is easier to keep the liquid flowing in when the drinking tube is right there by my mouth. On shorter rides, I still depend upon water bottles. The purpose is to keep drinking so that the heart more easily can keep the blood flowing.
“And don’t push so hard; it might be dangerous.” As I was leaving, my doctor added this warning, explaining that no matter how much you train your heart slows down as you grow older. It made sense, partly because on my own I had recognized that I could push too hard. Maybe thirty years earlier, I was climbing legendary Mt. Tabor Hill on the Hilly Hundred cycling event near Bloomington, Indiana. At the top, I nearly passed out and vowed to ease up a little. I also got some lower gears on my bike to help me in the effort.
A corollary to the rule: “There’s no hill too steep to walk.”
Pay attention to muscle memory. On a thirty-mile ride two weeks ago, I realized as I neared home, that my head was telling me “Slow down,” but my legs kept saying “Go!” There are times when pedaling cadence, breathing, and muscle load are in perfect balance and you can go forever, or so it seems. On two or three rides this spring that same feeling has come, and for a few minutes I quit thinking and let my legs take over the ride. The next day, of course, I sit around a lot.