Training blog – March 2023

Hard to believe it’s March already. For those of you doing the Montana ride in June, you only have about three months to get ready. And since that ride has a stout amount of climbing, be sure to get in some hilly rides as often as possible.

The main focus right now is to try and be consistent with exercise and strength training. If you’re just starting to ride for the year, spend 1-2 hours on each ride at a nice easy endurance pace (where you can have a conversation on the bike). If you’ve been riding regularly (inside or out), throw in a longer ride at least one day a week, two days if possible. You never want to increase your volume or intensity too much; gradually increase by 10-15% each week. You may need an extra easy day after any hard workouts you do this time of year, as your body may not be used to it. If you’re doing higher-intensity spin classes, limit them to two per week max. If you want to do a third one, just go easier than the instructor recommends.

Continue trying to do a full-body strength routine two days a week. Remember that once you get back on the bike, you’ll most likely want to keep the weights on the lighter side, with higher reps. Studies have shown that combining strength training with endurance riding does improve your overall endurance. If you want to do an extra day of core work or yoga, that can only help you – as long as you’re getting enough recovery.

In a perfect world, what does your typical week look like? Ride two to three days a week (or some other cardio – Nordic ski, hike, bike trainer – if you can’t ride), do strength training two days a week, and consider an optional third day of core only. Start integrating hills into your rides as soon as it’s feasible. But when you first start riding hills, don’t go too hard; keep your heart rate and effort under control, and it’s OK to be slow right now.

If you’re a hard-driving exerciser, be sure you take at least one day a week completely off. What’s completely off? That’s when you catch up on things around the house, rest your body or get a massage – but basically do nothing.

One thing to remember this month is that spring weather can be erratic and unpredictable. Dress in layers, carry rain gear and carry flat-changing tools/tube and nutrition/hydration – and pace yourself. Remember that when it’s cold outside we need to take in extra nutrition just to stay warm, in addition to the nutrition to help us with the effort of the ride. It can be hard to remember to eat or drink when it’s cold outside, but that’s when you need it more.

This was adapted from a previous blog post by retired physician and professional performance trainer Anne Linton, who lives in Bend. If you’re interested in more in-depth coaching or training guidelines, feel free email or go to her website at Linton Horner Coaching.