TIMBER TRAIL TRAINING PROGRAMME...achievable Ride up & down it; continue with your ride. Ride 60...
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Janet Stark (Cycle Coach & Educator) www.cyclecoach.co.nz Page 1 of 15 Getting you on your bike and loving it TIMBER TRAIL TRAINING PROGRAMME This programme has been designed for the recreational rider with the goal of cycling the Timber Trail over two days. By the end of this programme you will have increased fitness and the confidence to help you to tackle your adventure. BEFORE YOU START Bike & helmet checks A good working bike and a well-fitting helmet will make all the difference to your riding. Is your bike comfortable to ride? You will be on the Timber Trail for several hours both days. Being comfortable will help make your experience a great one. Over the next few weeks, you will have the chance to adjust your bike if issues arise. Your local bike shop may offer a bike-fit check, or you could contact a local coach who offers this service. Complete a bike check (see link below for guidance). https://www.bikeready.govt.nz/adults/tips-for-everyday-bike-riding-beginners-to-advanced/how-to- check-your-bike/ Does your helmet fit you correctly? Check it for cracks and frayed straps. Health check If you have not participated in a training plan or regular exercise recently, it is recommended you visit your doctor for a health check. Recording your rides Download a cycling App onto your phone (e.g. Strava, Relive, MapMyRide) to record all your rides. It keeps you honest with your training, and is a great way to see how far you have come, and to record your Timber Trail experience. This article rates the best cycling apps: https://www.bikeradar.com/advice/buyers-guides/best-cycling-apps/
Transcript of TIMBER TRAIL TRAINING PROGRAMME...achievable Ride up & down it; continue with your ride. Ride 60...
JanetStark(CycleCoach&Educator) www.cyclecoach.co.nz Page1of15 Gettingyouonyourbikeandlovingit
TIMBERTRAILTRAININGPROGRAMME
ThisprogrammehasbeendesignedfortherecreationalriderwiththegoalofcyclingtheTimberTrailovertwodays.Bytheendofthisprogrammeyouwillhaveincreasedfitnessandtheconfidencetohelpyoutotackleyouradventure.
BEFOREYOUSTART
Bike&helmetchecks
Agoodworkingbikeandawell-fittinghelmetwillmakeallthedifferencetoyourriding.
Isyourbikecomfortabletoride?YouwillbeontheTimberTrailforseveralhoursbothdays.Beingcomfortablewillhelpmakeyourexperienceagreatone.Overthenextfewweeks,youwillhavethechancetoadjustyourbikeifissuesarise.Yourlocalbikeshopmayofferabike-fitcheck,oryoucouldcontactalocalcoachwhooffersthisservice.
Completeabikecheck(seelinkbelowforguidance).
https://www.bikeready.govt.nz/adults/tips-for-everyday-bike-riding-beginners-to-advanced/how-to-check-your-bike/
Doesyourhelmetfityoucorrectly?Checkitforcracksandfrayedstraps.
Healthcheck
Ifyouhavenotparticipatedinatrainingplanorregularexerciserecently,itisrecommendedyouvisityourdoctorforahealthcheck.
Recordingyourrides
DownloadacyclingAppontoyourphone(e.g.Strava,Relive,MapMyRide)torecordallyourrides.Itkeepsyouhonestwithyourtraining,andisagreatwaytoseehowfaryouhavecome,andtorecordyourTimberTrailexperience.
Thisarticleratesthebestcyclingapps:
https://www.bikeradar.com/advice/buyers-guides/best-cycling-apps/
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Bikeskills
Thisprogrammepresumesyoucanbalanceonabike,rideforwards,aroundcorners,upanddownahill,andbrakewithcontrol.Havingriddenoneasymountainbiketrailsorgravelroadsisanadvantage.
Gettingthemostoutofyourtrainingplan
Makethisplanworkforyoubyadjustingthetrainingdaystosuityourweeklyroutine.Thelastthingyouwanttodoisscheduleyourtrainingridesondaysyouaregettinghomelateorarerushingabout.Considerwhenyouwillberidingthetrailandcountbackeightweeks.Thiswayyouknowwhentokick-startyourtrainingusingthisprogramme.
Bookingyourtrip
Ifyouhaven’talready,getonlineandbookyourTimberTrailtrip.Considerridingthetrailwhenoperatorsarelessbusysuchasmidweek,Friday/SaturdayorSunday/Monday.
TheTimberTrail’sPlanYourTripsectionontheNewZealandCycleTrailwebsitewillhelpyouorganiseyouradventure:https://nzcycletrail.com/find-your-ride/22-great-rides/timber-trail/
CheckoutthislinkforalistofTimberTrailservicestoo:
https://www.timbertrail.co.nz/shop/
Disclaimer&safety
Thisisaself-directedprogramme.Shouldinjuryoccurasadirectresult,youaretoseekmedicalassistanceimmediately.Youare100%responsibleforyourownhealthandwellbeing.
Obeyallroadrulesandmakesureyoucanbeseenbyotherroadandtrailusers.Here’sashortblogonBikingEtiquette:https://nzcycletrail.com/need-to-know/biking-etiquette/
AndoneonRidingSafely:https://nzcycletrail.com/need-to-know/riding-safely/
Thisisalsoausefulshortcliponbeingvisibleonyourbike:https://youtu.be/6Z-CDydNHh0
Mostimportantlydon’tforgettoSMILEandenjoyyourself,thisismeanttobeFUN!
ThisprogrammehasbeencreatedbyCycleCoachJanetStarkwww.cyclecoach.co.nz.Ifyourequireextraassistancewithcoachingorhaveaquestionpleasecontactmedirectly.
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BIKEGEAR
Bikegloves
Glovesprotectyourhandsfromsun,coldandbranches/bushes.ItishighlyrecommendedyouhaveapairfortheTimberTrail.Onacolddayyourhandswillcooldownquicklyespeciallywhenridingdownhill.Inthesummermonthsyourhandscangetsweatycausingthemtosliponthegrips.Full-finger,fingerlessandwaterproofglovesareallacceptable.
Paddedcyclepants
Thesecomeinthreedifferentstyles–Lycrawithpadding(bodyhugging),shortswithattachedpadding,orshortswithseparatepaddedliner.Findthestylethatworksforyou.Ifindshortswithattachedpaddingcanmoveforwardwhileridingandaren’tascushioning.
Raincoat
AwaterproofjacketthatfitswellisamustwhenridingtheTimberTrail.Iftoolongthejacketcangetcaughtuponyourbikeseatwhengettingonoroffthebikeorcatchonyourbackwheel.
Daybag
Youwillneedtocarryyourdayitemsforyourtrip.Ifyourbagisnotcomfortable,i.e.strapsdigginginormovingaround,itwillstartannoyingyounotmanykilometresin.Onyourendurancetrainingridestakeyourbagwithyouandadjustifneeded.Ilikeabagwithstrapsthatcliparoundyourchestandhipsasitfeelsverysecureontheback.
Shoes
Havingtherightcombinationofshoeandpedalcanmakeallthedifferenceintrustingyourabilitynottoslipwhenthetrailgetsalittlerough.Tryoutdifferentshoestoseewhichcombinationworksthebestforyou.Ifyouarestillhavingissuesyoumayneedtolookatreplacingyourpedalswithawiderplatformorpurchasingmountainbikeshoes.
Water
Takesufficientwateronyourride.Practisetakingyourdrinkbottleoutoftheholderwhilebiking,havingadrinkandthenputtingitbackinthebottlecagewithoutstopping.Ifyouhaveahydrationbackpack,considerputtinglesswaterinyourbladderandusingitinconjunctionwithabottleonthebike.Thiswillmakeyourbaglighterandmorecomfortable
Layeredclothing
WeatherontheTimberTrailcanchangerapidlyandit’simportanttohavetherightclothing.Layeringworkswellunderyourraincoatespeciallyifthereisacoldwindorit’sraining.Bulkyclothesarehardertocarryandlesslikelytofitwellunderajacket.
CheckouttheWhattopackblogontheNZCTwebsiteforsomeusefultips:https://nzcycletrail.com/need-to-know/what-to-pack/.
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WEEKONE
Bookyourtrainingridesintoyourcalendarinadvancesoyoudonotgetside-trackedandrunoutoftimeduringtheweek.Missingtheodddayisokaybuttheideaofthisprogrammeistorideregularly.
CoachingTip#1–Stretching
Lookafteryourbodybysettingasidetimetostretch,especiallyifyouspendalotoftimesittingatadeskorinfrontofacomputer.Thiswilladdvaluetoyourtraining,increasingyourcomfortandperformanceonthebike.Youcanbeachievethisatyoga,pilatesorastretchingclass,withmanyfreeoptionsavailableonlinethatcanbedoneathome.
Thisweek’straining
Exploreyourlocalneighbourhoodfindingthehills,pathways,trails,andquietroadsthatyoufeelcomfortableridingon.
Mon Tues Wed Thurs Fri Sat Sun Ride30mins
GettingstartedEasyrideclosetohome
Ride45minsRidetoahillthatisachievableRideup&downit;continuewithyourride.
Ride60minsUndulating(smallhills&flat)Tryandridewithoutstopping
Nothingcomparestothesimplepleasureofabikeride.
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WEEKTWO
Routineisthekeytoimprovingyourfitnessandbecomingusedtoregularexercise.Youwillfindsomedaysharderthanothersdependingonifyouhaveeatenenough,hadagoodsleepandhowbusyyouhavebeen.
CoachingTip#2–Looking
Whenridingyourbikelookwhereyouwanttogo,notwhereyoushouldn’tgo,i.e.offtheedgeofthepath.Yourbikewillfollowyoureyes.Glancingatfeaturesalongthewayisokay,butdon’tletthoseeyeslinger:bringyourfocusbacktothedirectionyouareheading.
Thisweek’straining
FindaGrade2/Easyoff-roadtrailaspartofyourweekendride,andcontinuetousethelocalroadsandpathwaysclosetohomeforyourweekdayrides.
Mon Tues Wed Thurs Fri Sat Sun Ride30mins
TempoWorkout5minswarmupEasygearSpinthelegs3minsHardergearPushthelegs2minsRepeatx45minswarm-down
Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx2Continuerideatasteadypace5minswarm-down
Ride75minsEnduranceRide5minswarmupIncludeagrade2trailRideitatanachievablesteadypaceTryandridewithnostopping5minswarm-down
Allowyourselftobeabeginner.Noonestartsoffbeingexcellent.
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WEEKTHREE
TheTimberTrailhassomelonghillclimbsthatseemtotakeforever.Justthinkofthesenseofachievementofcompletingthem.Yourtrainingwillhelpwiththeseclimbs.
CoachingTip#3–Breathing
Whenridingkeepyourairwaysopenallowingyourbodytogetsufficientoxygen.Ifyoufindyourchinispointeddownliftitup,andifyourchestistuckedinwardspushyourshoulderbackandpuffingyourchestforward.
Thisweek’straining
Foryourenduranceride,picksomewhereyouhaveneverbikedbefore.Thishelpswithgivingyounewexperiencesandaddstoyourcyclingskillbase.
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmupEasygearSpinthelegs2.5minsHardergearPushthelegs2.5minsRepeatx45minswarm-down
Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx3Continuetorideatasteadypace5minswarm-down
Ride90minsEnduranceRideIncludeagrade2trailorgravel/off-roadAddinahillRideitatanachievablesteadypaceOnestoponly
Ride30minsRecovery30minsFlatandeasygearing
Tobike,ornottobike:thatisnotaquestion.
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WEEKFOUR
ActiveRest.Donotskipthisweekaswewanttokeepthebodymoving,butnotworkashardallowingittorecoverandrest.
CoachingTip#4–Confidence
Spendingtimeonthebikeandgainingexperiencewillhelpyouwithtrustingyourdecisionswhileriding.Herearesometips:ridewithpeopleyoufeelcomfortablewith;ridebehindsomeonewhoismoreskilledthanyoufollowingtheirlines;ridenewplacesandtryridingondifferentsurfaces.Totakeittothenextlevel,haveacoachingsession.
Yourbike
Thinkabouthowyourbikehasbeensoundingduringyourtrainingrides.Ifyouhaveanyconcernsthatneedextraattentionheaddowntoyourlocalbikeshop.
WhattoexpectontheTimberTrail
CheckouttheNewZealandCycleTrailwebsitefordetailsoftheTimberTrailandwhattoexpectoveryourawesometwo-dayexperience.Notetrailhighlightsyoumaywanttostopat,suchastheside-triptoMtPureora,andhowlongtheridemighttakeyou.
https://nzcycletrail.com/find-your-ride/22-great-rides/timber-trail/
Thisweek’straining
Stayclosetohomethisweek,makingeverythingeasyandthereforefittinginaroundyourschedule.
Mon Tues Wed Thurs Fri Sat SunBikecheck&clean
30minsRecoveryEasyflatride
30minsRecoveryUndulatingEasyride
45minsActiveRecoveryUndulatingJustenjoy
Ijustneedtoridemybike.
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WEEKFIVE
Youshouldbestartingtonoticeadifferenceinyourridingability,confidenceandfitness.Patyourselfonthebackfordoingsowell.
CoachingTip#5–Braking
Practisebrakingindifferentsituations.Trysqueezingbothbrakestostop.Whenridingdownhillsuseyourbodytohelpyoustopmoreeffectivelybyshiftingyourweightbackandpushingyourfeetintothepedals.
Thisweek’straining
Findahillthatyoustruggletorideup,i.e.youcanonlyjustgetupit.Notashortsharpsteeponebutalongeronethatseemstogoonforever.
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmup5minsFastpace5minsEasypaceRepeat2times5minswarm-down
Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx1Continuetorideatasteadypace5minswarm-down
Ride120minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceOnereststoponly
45minsUndulatingride(ataneasypace)
Lifeislikeridingabicycle,tostaybalancedyoumustkeepmoving.
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WEEKSIX
Thisisyourbiggesttrainingweek.Rememberitisaboutspendingtimeonyourbike.Congratulateyourselfforallyoureffortsofar.
CoachingTip#6–Lighthands,heavyfeet
Whenriding,practisegettingoffyourseatandpressingyourfeetintothepedalswithyourhandsinaneutralposition,i.e.wristsnotbentandnodeathgrip.Changeyourpositionbybendingyourknees,elbowsandhips,keepinginmindthe‘lighthands,heavyfeet’saying.Practiceondifferentsurfacesandseehowyourbikehandles.
Thisweek’straining
Findaplacethatinterestsyouandfinishyourridenexttoacafetorewardyourefforts.
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmup7minsFastpace3minsEasypaceRepeat2times5minswarm-down
Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx2Continuetorideatasteadypace5minswarm-down
Ride140minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceTworeststops
60minsIncludeonehill
Life’saclimb,buttheviewisgreat.
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WEEKSEVEN
YourtrainingfortheTimberTrailTripisalmostcomplete.Startturningyourfocustomakingsureyouhaveallthenecessarygear.Itisnottoolateforatriptotheshopsorborrowingitemsfromafriend.
CoachingTip#7–Hillclimbing
Whenridingupahillandyouhaverunoutofgearsorhitasteepsectionoftrailoryourfrontwheeldoesnotfeelveryconnectedtotheground,tryshiftingyourbody(bum)slightlyforwardonthebikeseat–itisnotabigmovement.Thiswillmoveyourlegsmoredirectlyoverthepedals,allowingyoutoputextraeffortintoyourpedalling.Keeplookingaheadandfocusonwhatyouaredoing.
Thisweek’straining
Rideinyourfavouritelocationstokeepyoumotivatedthisweek.Youarealmostthere!
Mon Tues Wed Thurs Fri Sat Sun 30mins
Fastpaceorspinclass
45minsHillRideyourfavouritehillthathasagreatdownhillsection
60minsTrailsoroffroadIncludehills
30minsEasyride
I’mdoingthisforme.
JanetStark(CycleCoach&Educator) www.cyclecoach.co.nz Page11of15 Gettingyouonyourbikeandlovingit
WEEKEIGHT
Congratulations,it’snowtimetopackanddoyourlast-minutebitsandpiecesbeforeheadingonyourTimberTrailexperience.Thereissomuchtoloveaboutthetrail,whichwillmorethanmakeupfortheeffortrequiredtocompletebothdays.
CoachingTip#8–Gettingoffyourseat
Stayingseatedforthewholetripandinthesamepositionwillmakeyourbodytireandbecomeuncomfortable.MakeaconsciousefforttochangeyourpositionthroughoutyourrideontheTimberTrail.Onslightdownwardslopesgiveyourbodyarestbystandingonthepedalsinalevelpositionandwigglingyourbodytoeaseanystiffness.
Triptask
Thisweek’staskistogothroughallyourgearandclothingmakingsureyouhaven’tforgottenanything.Takingafewminutesoutofyourweektocheckthingsoverwillallowyoutoarriveatthestartofthetrailrelaxedandpreparedforyouradventureahead.
CheckouttheNewZealandCycleTrailwebsiteformoreinformation.
https://nzcycletrail.com/need-to-know/
TheMountainSafetyCouncilsBackcountryMountainBikingguideisalsoareallyusefulresourceforpeopleheadingoutfortwo-wheeledwildernessadventuresliketheTimberTrail:
https://issuu.com/nzmountainsafetycouncil/docs/170703.msc.com.mountainbike.guide?e=2922887/50795310
Thisweek’straining
Youhavetwoveryeasysessionsonthebikeplustwodaysonthetrail.Thebestweekofyourtrainingprogrammeisabouttobeginandendonatotalhigh.Shoutouta‘wahoo!’formeonyourfinaldescent.
Mon Tues Wed Thurs Fri Sat SunBikeCheck 30mins
Easyspin
Pack 30minsEasyspin
Travel TimberTrail TimberTrail
MayyouhaveatotallyawesometripsoakinguptheTimberTrail’sgoodness.Youcanshareyourtrailstories&photoshereathttps://nzcycletrail.com/your-stories/.
Whynotheadbacktohttps://nzcycletrail.com/find-your-ride/22-great-rides/andstartplanningyournextcyclingholiday?FormorewildernessheadtotheWestCoast(https://nzcycletrail.com/find-your-ride/22-great-rides/west-coast-wilderness-trail/),orformoregradientaimfortheMountainstoSea(https://nzcycletrail.com/find-your-ride/22-great-rides/mountains-to-sea/).
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WEEK-BY-WEEKTRAININGSUMMARY
Week1
Mon Tues Wed Thurs Fri Sat Sun Ride30mins
GettingstartedEasyrideclosetohome
Ride45minsRidetoahillthatisachievableRideup&downitcontinuewithyourride
Ride60minsUndulating(smallhills&flat)Tryandridewithoutstopping
Week2
Mon Tues Wed Thurs Fri Sat Sun Ride30mins
TempoWorkout5minswarmupEasygearSpinthelegs3minsHardergearPushthelegs2minsRepeatx45minswarm-down
Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx2Continuerideatasteadypace5minswarm-down
Ride75minsEnduranceRide5minswarmupIncludeagrade2trailRideitatanachievablesteadypaceTryandridewithnostopping5minswarm-down
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Week3
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmupEasygearSpinthelegs2.5minsHardergearPushthelegs2.5minsRepeatx45minswarm-down
Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx3Continuetorideatasteadypace5minswarm-down
Ride90minsEnduranceRideIncludeagrade2trailorgravel/offroadAddahillRideitatanachievablesteadypaceOnestoponly
Ride30minsRecovery30minsFlatandeasygearing
Week4
Mon Tues Wed Thurs Fri Sat SunBikecheck&clean
30minsRecoveryEasyflatride
30minsRecoveryUndulatingeasyride
45minsActiveRecoveryUndulatingJustenjoy
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Week5
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmup5minsFastpace5minsEasypaceRepeat2times5minswarm-down
Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx1Continuetorideatasteadypace5minswarm-down
Ride120minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceOnereststoponly
45minsUndulatingRide(ataneasypace)
Week6
Mon Tues Wed Thurs Fri Sat Sun 30mins
TempoRide5minswarmup7minsFastpace3minsEasypaceRepeatX25minswarm-down
Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx2Continuetorideatasteadypace5minswarm-down
Ride140minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceTworeststops
60mins(includeonehill)
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Week7
Mon Tues Wed Thurs Fri Sat Sun 30mins
Fastpaceorspinclass
45minsHillRideyourfavouritehillthathasagreatdownhillsection
60minsTrailsoroff-road(Includehills)
30minsEasyride
Week8
Mon Tues Wed Thurs Fri Sat SunBikeCheck 30mins
EasyspinPack 30mins
Easyspin
Travel TimberTrail TimberTrail
WAHOO!
