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2010 Cycle of Hope – ‘The Rockies to the Red’
Waterton to Winnipeg July 3 -17 1400 kilometres
Approximately 28,000 calories.. 283,000 contractions of your quads..
And homes for families :-)
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Map from robcycles.com
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Cycle of hope 2009 Raised over $145,000
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You have 104 days to get ready..
That’s 5 training cycles.. not a lot really
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How much training is enough?
... Too much?
What about weight training?
What should I eat?
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I don’t want to be an athlete, I just want to have
fun :-)
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I’ve never met anyone who hated being more fit
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More is better, or is it?
Exercise stimulates cells
Cells respond during recovery
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QuickTime™ and aGIF decompressor
are needed to see this picture.
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More is only better when you’re ready
Too much too soon and you will simply increase how tired you are, not how fit you are
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You don’t need to train 120k/ day in
order to ride 120k/ day
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Reduced haemoglobin Dehydration
Over HydrationReduced white blood cell count
Overreaching/ overtrainingFatigue
Repetitive strain injury
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3 to 5 rides per week
1 or 2 up to 3 hrs easy to moderate intensity. Lactate
1.5 to 2.01 60 min ride with 2 X 20 min at LT
1 intensive interval session: Repeats of 1 to 3 minutes
with 2X or 3X rest
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When recovered do a little more
When fatigued do a lot less, or nothing
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Your final week MUST be a taper
Reduce hours by 30%, maintain intensity. 3
Days prior to start are off
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Share the work by drafting
Start each ride with a warm up pace
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Nutrition
What’s the first thing that comes to your mind when
you hear the word “vitamins”
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Nearly 100% of “performance enhancing” products do absolutely
nothing
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One-a-day supplements have no positive effect
on health
Eating fruits and veggies daily reduces
the risk of cancer
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During the winter up 97% of Canadians will
become vitamin D deficient
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PEI population: 90% had low folate intake
50% had low vitamin C and magnesium intake
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1 in 7 young adults is deficient in vitamin C
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Go to your doctor for a
CBC
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So does grape juice 50/50 water
Sports drinks work
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So do raisins and dried cranberries
Gels work
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Trigger Points
Hyper-irritable spot within a taught band of muscle
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Trigger point massage
Good quality sleep
Stay fuelled and hydrated
Don’t push beyond your limit
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Enjoy the ride
rhinofitness.ca