26 www.roadbikeaction.com
Jump-starting the new
year with big miles
Yes, indeed, it’s that time of the
year again when we’re hard at
work assembling our
annual Euro issue. As
usual, it will be chock-full
of all the latest Euro bikes
and products worth talking
and dreaming about. ■
COMING NEXT ISSUE:
Where does a successful season
begin? For many elite and pro riders it
begins with their team winter training
camps, but what about those of us
without teams that can provide such
conveniences? Our answer to that was
to create our own mini training camp
called 4 Days to Fitness. Starting on
New Year’s Eve day we planned 300
miles of riding in four days around
Santa Clarita Valley, and over 100 riders
showed up each day to spend their New
Year’s weekend preparing for the 2016
season. During the 20-or-so quality
hours we spent on the bike over those
four days, we felt there were five specific things that could be passed along
to benefit others wanting to put together
their own version of 4 Days to Fitness.
1) An overload block of training
followed by adequate recovery will
provide a noticeable jump in fitness that
will allow you to further increase training
load and thus continue fitness growth.
2) To get through such a training
block, intensity needs to be minimized
since the miles alone will take a huge
toll after a couple days. Adding high
intensity will simply reduce your chance
of finishing, and wear down your
immune system.
3) Some of the biggest gains riders
made was in their ability to maneuver
within the pack while staying efficiently
the draft. Practicing pack skills is
something few of us don’t do nearly
enough of.
4) Testing your nutrition and hydration
program during a training block will help
you determine weak links in your fuel-
ing strategy. If you’re finishing each day
slightly dehydrated and under-fueled,
this will add up significantly and cause
noticeable under-performance after a
couple of days. Seeing this can help you
make the necessary adjustments.
5) Make sure your bike is in good
working condition before you show up for
a group ride. Mis-adjusted derailleurs and
brakes, loose headsets, and under-inflated
tires can all contribute to dangerous
conditions for you as well as the other
riders in the pack. And last, be sure to
bring spare tubes.
FIVE TIPS FROM
4 DAYS TO
FITNESS