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|Use this table to determine workout intensities
Arches National Park is a monument to the millions of years that have gone by since before the dinosaurs! From brilliantly red castling rock towers to petrified sand dunes, to beautiful arch structures, this park demonstrates the amazing geology in America's spectacular Midwestern Canyon lands. This amazing ride tours the park with exits off the main drag to highlight scenery such as the magnificent view of the LaSal Mountains, Balanced Rock, Windows, Delicate Arch, Devils Garden and more. And the really cool thing is, you'll get to explore these while working your butt to the bone!
Thanks to Adam Zimmerman for providing a coaches perspective on training and staying motivated during the audio narrative!
This is a tough workout with a difficulty of 4/5. With steep hills, fast descents, headwinds and short tough interval climbs, this workout will put you through the wringer, will strengthen your legs, improve your climbs and will push your VO2max to the limit! Join me and Adam Zimmerman, professional USCF cycling coach, in this 2 hour adventure through Arches National Park, Moab Utah.
||Training tools available
|Audio Track 1
|Audio Track 2
|Audio Track 3
||Heart rate profile
|| 480i DVD
||copyright 2012 CVO
Hey Adam, thank you so much for spending your time with me on the phone. I really enjoyed our conversation. Below I have written some of the key things that we can talk about. Feel free to add, subtract or elaborate on anything.
The ride intensity starts quickly as we are faced with the first of several climbs. Once we are established in the climb, I'll introduce you.
Adam has an extensive background as an endurance athlete, from running to swimming, to cycling. Over the last 4 years he has committed himself 100% to the sport cycling. He is racing cat 2 events and is looking to build the experience and points to qualify for cat 1 events. Adam is also a level 3 coach licensed through the USCF and had clients ranging from beginner to advanced. Additionally, Adam is also a head coaching partner at EPC Multisport here in Colorado. Suffice to say, Adam has the credentials to talk about endurance training!
* Segway * I have a ton of questions for Adam - but first let's make sure everyone is comfortable with the workout dash. ... Here I talk about the components of the dash.
Few of us have been fortunate enough to create a lifestyle supported by the love of cycling. Adam, how did you get started?
Tell me about your coaching biz.
What does a cycling coach do?
How do you develop a client?
How do you measure your success?
The training to endure category of videos is a little different from other training videos. Endurance is typically a training term that defines a sustained bike ride using lower aerobic intensities. However, TTE develops an ability to endure not only sustained efforts, but, painful efforts! Additionally we need to learn how to endure the constant nagging voice in our heads that tells us to stop.
Adam has a very unique and interesting approach to dealing with this voice.
Tell me about the demon
who is the demon?
How do we discover the demon?
how do we feed the demon?
how do we integrate the demon into our lives? into our workouts?
Tell me about your demon and I'll tell you about mine :)
*Let's start a personal discussion about our own demons, what they look like and how we use them to motivate ourselves.*
Why does acknowledging the demon help us?
- objectify self
-accepting the pain
-discovering the best and worst
How do we communicate with our demons while tackling a tough ride? - LOL
How does this communication turn pain into good pain?
Why is this approach important to taking cycling to the next level?
- anybody can ride a bike, must train the mind first.
A common training and racing tactic is to use RPE - rated perceived exertion
what is RPE?
why is it important?
how do we establish RPE?
how does RPE change as we improve? How does the demon push our RPE levels higher?
how does RPE vary from activity to activity (indoor vs outdoor)?
Most endurance coaches emphasize the importance of training your mind first, the body will follow. There are many methods and techniques that we can use to successfully accomplish this. My approach has always been to get your mind into the game by wearing the uniform of the cyclist. Once we have the uniform on, our mind understand what is next. This concept applies to everyday life weather we are going to work, going on a ride or dealing with a disease. Adam told me a story about his mom and how this philosophy helped her.
Tell me about it. - put on shoes.
How does this advice translate to cycling and training?
Approaching training from a technical point can also condition us to be aware of the challenges we face. Understanding scientific data like max heart rate, VO2max, threshold power, peak power, timed intervals, etc not only conditions our bodies, but keeps our minds in the game.
So, let's talk a little about the technical aspects of cycling.
VO2max and threshold power
- what is it?
- why should we understand it?
- how do we train it?
-how do we improve it?
- how does this relationship dictate speed?
- how does this relationship dictate fitness?
Training these is a painful and long process. How are some ways we can commit to these and make the training more tolerable?
- create a game
- do it with other people
break into blocks
How does training at these intensities change between solo paced (against the clock) events vs road racing, hanging on a wheel?
- focus on the wheel vs focus on the horizon
-pick a person vs talk to yourself
- thinking vs not thinking
- what are we doing in the moment? what do we focus on? not available