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  1. #1
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    Just found this article

    In Outside magazine, and it has a nice/tough training guide. Its a 10.5 week guide for Ride The Rockies (2012 course), from Derick Williamson. Derick has a masters in sports science from U. Texas at Austin. He trains pro Ironmen, cycling champions, and marathon champions, and dedicated amatures ( no names given in the article).

    I will show you what the first week is like if you wanna know.

    Mon... OFF
    Tues; 6 x 5 - min intervals (RBI 3 min) (Talk drops to short exclamations.)

    Wed; 6 x 8 - min intervals (RBI 3 min) (Talk drops to short exclamations.)

    Thurs; 30 minute ride (recovery/you could ride all day)OPTINAL

    Fri; 4 x 5 - min intervals (RBI 3 min) (Talk drops to short exclamations.)

    Sat; 60 miles with as much climbing as possible ( conversation pace)Enduarnce
    Sun; 40 miles ( conversation pace)OPTINAL Endurance

    In the first week 3 rides are optional. And that's pretty much the same for the rest of the training. I think its best to at least try to do the optional stuff.

    On week 6 he starts to put in some intervals with the saturday ride.
    Last edited by Mr Sinister; 02-15-12 at 12:36 PM.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  2. #2
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    If anyone is interested in this training program, I will try to get a full copy of it to you.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  3. #3
    Senior Member Seattle Forrest's Avatar
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    Are you thinking about doing Ride The Rockies? It's a long way from Mass, but I don't think the scenery could get much better. Estes Park is just outside Rocky Mountain National Park, and the view from the parking lot of the grocery store is better than anything in Connecticut, where I (mostly) grew up. Leadville is also pretty spectacular. Gunninson is just outside another national park, and pretty incredible as well.

    Sorry, you're probably more interested in the training regime. And I don't have anything meaningful to pitch in on that.
    Don't believe everything you think.

  4. #4
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    I am interested in doing the ride. Not this year ( as this is the first time I ever heard about it). Next year maybe... But right now I wanna do the training, and maybe do it 2 - 3 times this year.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  5. #5
    Neil_B
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    Quote Originally Posted by Mr Sinister View Post
    If anyone is interested in this training program, I will try to get a full copy of it to you.
    It may be online in a month or so.

  6. #6
    Senior Member rykard's Avatar
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    i would be interested if a link appears.
    Cheers,
    Rich

    A Vision of a Champion is someone who is bent over, drenched with sweat, at the point of exhaustion, when no one else is watching

  7. #7
    Senior Member Seattle Forrest's Avatar
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    You may want to visit the road forum, which has a greater emphasis on training and fitness than this one.
    Don't believe everything you think.

  8. #8
    Senior Member ill.clyde's Avatar
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    Quote Originally Posted by Mr Sinister View Post
    If anyone is interested in this training program, I will try to get a full copy of it to you.
    Very much so ... I'm looking for an interval program

  9. #9
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    Here is a link to the program, and it also has the full article with it. Its page 5 of the article...

    http://www.outsideonline.com/fitness...ning-Plan.html


    Thank You drmweaver2 for reminding me to look for the magazine online.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  10. #10
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    Oh and if anyone tries it... good luck.

    I did the first days training, and it killed me. I will try day 2 later today... and kill me again.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  11. #11
    Senior Member ill.clyde's Avatar
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    Wow ... that's impressive ...

    I might try to do the weekdays ... unfortunately I don't have the time or climate for the weekend rides right now

  12. #12
    Senior Member funrover's Avatar
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    I would love to do that ride, I had some family years back that did. I am hoping for 2014. If you don't mind I would like a copy of that article.

  13. #13
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    funrover the link is 3 posts up from your post, or you can just use this one...

    http://www.outsideonline.com/fitness...ning-Plan.html
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  14. #14
    Senior Member Seve's Avatar
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    Quote Originally Posted by Mr Sinister View Post
    Here is a link to the program, and it also has the full article with it. Its page 5 of the article...

    http://www.outsideonline.com/fitness...ning-Plan.html


    Thank You drmweaver2 for reminding me to look for the magazine online.
    Thanks for the link

    Now I know what commitment means.

  15. #15
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    So who wants to try this with me? I've done the first day, and am about to do the second day within the hour... (first day really sucked ass)

    Also we will see how long I last doing this, or at least I will see how long I last.

    These were my stats from last night... (felt like I killed myself)

    3 minute warm up 18 mph
    5 minute 25 mph
    3 mintute rest 20 mph
    5 minute 26 mph
    3 mintute rest 19 mph
    5 minute 26 mph
    3 mintute rest 19 mph
    5 minute 24 mph
    3 mintute rest 14 mph
    5 minute 24 mph
    3 mintute rest 13 mph
    5 minute 25 mph
    3 minute cool down 12 mph


    ***Note***

    Next time I will do either a 5 minute warm up, and cool down, or 10 minutes of each.
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  16. #16
    Senior Member Seve's Avatar
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    Quote Originally Posted by Mr Sinister View Post
    So who wants to try this with me?
    I did the Tuesday earlier this evening. Total workout time around 1:30
    30 minute of warm up, then the intervals and then some cool down at the end.

    It went pretty good, then again I have maintained my fitness level (cardio).
    I had the resistance cranked up high and tried to maintain at least a cadence of 50 which gave my legs and my cardio a real work out. I don't think I went much above 15 mph.

    I'll try the Wednesday routine tomorrow, I expect that extra 60% time for each interval will make it a lot tougher / brutal.

  17. #17
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    Quote Originally Posted by Seve View Post
    I did the Tuesday earlier this evening. Total workout time around 1:30
    30 minute of warm up, then the intervals and then some cool down at the end.

    It went pretty good, then again I have maintained my fitness level (cardio).
    I had the resistance cranked up high and tried to maintain at least a cadence of 50 which gave my legs and my cardio a real work out. I don't think I went much above 15 mph.

    I'll try the Wednesday routine tomorrow, I expect that extra 60% time for each interval will make it a lot tougher / brutal.
    When I did the first day's event I was trying to keep my cadance at or abouve 70 for the rests, and in the 90's for the workout times. I think I may be over doing it. I have my trainer set on the next to last setting for topughness.

    And yes the extra 60% made it tougher. I could only do half of them (3) before I was dead. Same cadance settings for this one too. I think I might have to take it down a notch or 2.

    So I went out and doubled todays workout (30 minutes).
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  18. #18
    Senior Member funrover's Avatar
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    Quote Originally Posted by Mr Sinister View Post
    funrover the link is 3 posts up from your post, or you can just use this one...

    http://www.outsideonline.com/fitness...ning-Plan.html
    Sorry...

  19. #19
    Am I evil? I am Man!!! Mr Sinister's Avatar
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    Quote Originally Posted by funrover View Post
    Sorry...
    No need man, I am just being kind of myself.... SARCASTIC... and bored...
    Quote Originally Posted by WonderMonkey View Post
    I plan on laying on the floor of my office and crying around mid-morning.
    the-rules

    My cheap @$$ rides...

    2003 Giant Warp DS 3
    2006 Diamondback Podium 1

  20. #20
    Senior Member Seve's Avatar
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    I did day 2 (Wednesday) earlier this evening and before I started I knew my legs were feeling it from the day before.

    I did all the reps, but the last 2 were unbelievably hard and painful. I can't remember sweating that much ever and my legs are officially done for a couple of days.

    There would be no way on earth I could have done this a year ago, that's the good news.

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