In a blog last week, I gave you detailed data for the first three days of a bike tour. At the end of the blog I told you I’d show you data from one of my heart rate files in a rested state and let you know how the tour ended. Additionally, I want to let triathletes know that you don’t have to be riding your bike 6 days a week and endless miles to be fit enough to do a bike tour.
Day 4 of the tour I did a “no pressure on the pedals” day. I needed a recovery day. Though it was still a pretty big day riding – out 4:45 and ride time atabout 3:40, average heart rate was low at 109 and max heart rate was only 137.
Day 5 I didn’t ride at all and did an easy hike. On day 6, my intention was to hit the climb, Rabbit Ears Pass, at threshold. I had to modify my desire as I couldn’t manage threshold intensity. I find that on bike tours the more days I ride, the more warm-up I need. There wasn’t enough warm-up before the climb to push it at threshold (151-164). Secondly, the accumulated fatigue in my legs was just too much. The best I could manage was a fairly steady Zone 3 effort (144-150), dipping into high Zone 2 when I lost focus.
Day 7 was a nice way to end a tour – the last half of the ride was downhill and a good chunk of the day had tailwind. To average 21.3 miles per hour over 67 miles with anaverage heart rate of 117 is pretty darn nice. There was even a generous amount of toodling on that day. (i.e. We didn't push average speeds at all.) You’ll see that heart rate was above 140 for just a couple of pops.
In the first blog of this series, I gave you summary data. What I find over the course of a big week like this, is that the ability for me to push threshold heart rate (and above) degrades as the week progresses. Even recovery days and one day off won’t be enough recovery for most people. I’ve written about race recovery time in a past column. Though this wasn’t a race, I expect it will take me some 14 to 21 days to fully recover.
What I mean by "fully recover" is that I could drive high heart rates for extended periods like seen on this file. (Ignore the elapsed time as I forgot to turn off the Garmin. This was a race where I slit a tire at mile 18.5 and limped my way back to the start after a tire change that could have been timed with a sun dial – notice the temperature spike when I started rolling again.)
For the triathletes out there, know that I still train like a triathlete though my key races this season are mountain bike events. I was fully capable of completing the bike tour of near 460 miles and 29 hours of ride time in spite of the fact that in the 12 weeks prior to the bike tour, my weekly training hours were typically between six and 13. Those hours typically included two hours of swimming and two hours of running. Some weeks the hours included 30 to 60 minutes of strength training.
Key points: Cross training helps your fitness for a bike tour and you don’t have to give up the other sports to prepare for the tour. I do recommend cutting those crosstraining sports during the tour so you can fully focus on cycling.
In summary, if you:
Properly prepare for a bike tour
Pick key days to ride fast
Use some days as aerobic-only ride days
Recover properly after the tour
…I guarantee your fitness will see a significant boost. Obviously your cycling will improve. Not as obvious, I’ve seen improvements in swimming and running (after full recovery) for triathletes and I believe this is due to the huge increase in aerobic training.
You can find bike tour preparation plans on ActiveTrainer and in my book “Training Plans for Cyclists." One of those plans may help you prepare for, enjoy and benefit from a bike tour.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.