Vancouver has embraced the large number of bikes on the roads by providing bike lanes and specific bike routes that are great routes when traveling to and from your workout but definitely not the place to lay the hammer down.
So how do you deal with training when you live in the city?
First off, you must remember that as a cyclist, you are legally obligated to obey all the rules of the road like any other vehicle. If you break the rules, it is you who is going to suffer the most if you get hit. So choosing an appropriate route for your workout is key.
Due to the nature of an interval workout your goal isn’t to find a route that is pleasant to look at, but a route that is safe and will allow you to complete the workout in repetition and as close as you can to what was prescribed. It may seem boring but training on the same route for the same workout each time will give you consistency and specific numbers to measure your progress.
For long rides it is best to choose routes that have very little traffic and as few stop lights/signs as possible, otherwise you won’t get the training benefit of the workout. This may mean that you have to drive your car out of the city before you can start riding. Zero Ave, Richmond loop, Iona, Stanley Park and Marine Drive are great routes with very few lights.
But even out of the city it is impossible to find a route without any traffic signals. So if you are riding in a large group you will want to follow some basic rules. These will not only keep you safe but they will also help keep your group together as well.
Indicate to vehicles AND your fellow riders the direction you plan on riding well in advance (right or left turns).
Don’t ride through stop signs or red lights (see #4 for more of an explanation).
As the lead rider, if the light turns yellow, stop to avoid breaking up the group when the light turns red.
When riding in a pack, stay close and consider yourself as one vehicle. When crossing intersections continue to move as one unit. Having each person stop individually will create confusion for other vehicles and confusion in the group. If there is a break in a group (more than one bike length distance) then you become two vehicles and you will need to stop.
Use the most trafficked roads as time to warm up and cool down – take your time.
Start long rides early in the morning when it is still quiet on the roads.
If you haven’t heard this saying before and you have a race coming up within the next two or three weeks, I want you tape this sentence on your bike and read it before every ride.
Most people are procrastinators. Whether you are preparing for an important presentation or training for a big ride, most people will wait until the last few weeks before they start to get serious. When it comes to mental projects, your brain is very malleable and you can quickly cram it with all the information you need. But your body doesn’t work that way. It takes months to build a training base and many more months to build speed and power, on top of that base.
All this information shouldn’t be new to you, but I’m reminding you again because, with less than a month left in the season, what you do now can make or break your entire season.
If you haven’t completed your long rides over the last few months and have been skipping your intensity workouts, I’m sorry but cramming in extra rides during the last few weeks will do you more harm than good.
The purpose of training is to break the body down gently, allow it to recover and grow stronger. Trying to speed up this process means that you will miss the recovery and getting stronger part. On Fondo day, you will arrive feeling burnt out, tired and possibly injured.
Instead of throwing in the towel, you can still salvage the ride with less than optimal training if you follow these five tips:
1. Get lots of sleep and recovery time so you arrive on race day feeling refreshed and mentally ready for a hard ride day.
2. For the two weeks leading up to race or ride don’t add in any extra training sessions in addition to what is on your training program. Or talk to your coach about foregoing the taper to continue training up until the event.
3. During the ride, take it easy and don’t try to race the event. Keep your heart rate low and take as many breaks as you need at the rest stops. If your body isn’t accustomed to riding the distance you will fatigue simply from being on the bike for this extended amount of time.
4. Readjust your expectation. Possibly use the event as a training ride to prepare you for the next one.
5. Have fun and enjoy the day. Remember that any day on the bike is a good day.
2. For the two weeks leading up to race or ride don’t add in any extra training sessions on top of what is on your training program. Talk to your coach about discuss how to skip the taper and continue training until the event.
3. During the ride, take it easy and don’t try to race the event. Keep your heart rate low and take as many breaks as you need at the rest stops. If your body isn’t accustomed to riding the distance you will fatigue simply from being on the bike for this extended amount of time.
4. Use the event as a training ride to prepare you for the next one.
5. Have fun and enjoy the day. Remember that any day on the bike – is a good day.
If you haven’t changed a flat yet, now is the time to add learning and practicing it into your training schedule this week! And yes there will be a test but it will be on the road when you least expect it.
