Going For Thin and Fit – January 7, 2017
By: Jeff Jones
Happy New Year – It’s time to start focusing on training for the 2017 3C Bike Ride. The Holiday Season is over and it’s time to start acting on that 2017 resolution.
Being ‘Thin and Fit’ is all relative and dependent on your personal goals. On my frame 200 pounds would only be thin if I was starting at 250. However, my personal goal of losing 15 pounds will almost take the some serious commitment. The good news is it will not require a complete lifestyle change. If weight is subjective then fitness is even more so – for me getting back to riding 100 mile and not hurting for more than a week will match up with my personal goal.
I started doing long distance rides in 2008 when I rode Ride the Rockies. After getting selected in the lottery in February I started training for the week long ride. From 2009-15 I rode the week long,+/- 500 mile Bicycle Tour of Colorado(BTC) five out of the six years and averaged 2000 miles a year for each of those years. Each year there was always the big push to get ready for the week of riding with numerous crossing of the continental divide. I would average two centuries getting ready for the big June BTC trip and a couple centuries to finish out the year. As a result I have a clear vision of what it take to my body ready to ride the first Century of the year. I have ridden across trail ridge road in a whiteout, over Independence pass into Aspen, across the million dollar highway from Ouray to Durango, and almost every other major pass in Colorado.
Unfortunately, in at the end of the 2015 season I managed to stress my knee and cause bone on bone rubbing between my left kneecap and my femur. As a result in May of 2016 I had a partial knee replacement that kept me off the bike for almost all of 2016. Right now I am at a junction and I am not sure if I will ever be able to get my knee back in shape for a week long ride. The recovery has been slow and fraught with set backs. After five months I was starting to ride again and I thought I was past the point of overdoing my training- how wrong I was. It has taken me 6 weeks to get back to a spin class after pushing myself for three one hour long bike rides in a week. Now is the time for me to focus and push myself to see if can get back into riding shape for the 2017 3CBikeRide
The objective of this blog is to document my challenge to be ready for the Triple C bike ride May 13, 2017. The question is can I get where I want to be in 127 days. Only time will tell. But when I quantify it the challenge seems bigger then I would have thought.
Objective for the next 4 weeks (ending January 29th): Cross train to build up a wide range of muscles and develop endurance for 60 minute spin class and stair stepper.
- Strength and conditioning:
- 1 minute side planks 3 sets- full expression
- Pushups, situps, and pull-ups -3 sets x 20, 25 and 10
- Lunges with 30 # – three x 30 lunge sets
- Wall-sits- 3 x two minute sets
- Endurance & fitness
- Swim 1 mile- don’t have time objective yet
- Elliptical – 60 minutes of intervals 10/10 and 20/15
- Stair stepper- 60 minutes level 12 (not sure this is high enough yet)
- Spin bike- 60 minutes high intensity
Based on my personal training experience over the last 40 years I know if I meet these objectives by the end of January I will be in excellent shape to start getting ready for long rides. These are all indoor activities which I will only supplement with walking Fletcher the dog 45 minutes a day. The extent of this general cross training effort is heavily impacted by age. Twenty years ago it would have been a much quicker process and I could have been reckless about adding up the weight and ramping up activity levels.
In the posts to follow I will be outlining steps to take before starting, food and weight loss, equipment preparation, spreadsheets for tracking workouts, and monthly goals for targets. I will provide resources and tips for training to ride in the 2017 Triple C Bike Ride.