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| TOP OF DOUBLE PEAK WITH WHITE CAPPED BIG BEAR IN THE BACKGROUND |
Training for the Wafer Ride
Every Spring, bikers coming out like butterflies in migration and start riding their bikes - on the road, trails, and more and more are hitting the gravel. Gravel riding has gained a lot of momentum with rides and events growing year after year. The most notorious in San Diego County is the Belgian Waffle Ride (better known as the BWR) the first weekend of May. Chances are that you have heard of this race - for it's insane distance, multi terrain challenge and that most riders are doing this on skinny tires! I remember the first time I saw the race, I thought to myself.. "why would ANYONE want to do this?!"Not sure if I started to follow the BWR or it has followed me, but in the last three years the spheres of influence have been getting stronger. And here I am training 5 riders to complete the Wafer (Waffle's little sister) as complete BWR virgins. The 5 riders come from various backgrounds, various skills, and various fitness levels. The roadie has endurance, the mountain biker has skills, and together they averaged 3 hours a week on the bike.
So how does one train for the Wafer Ride when you have been putting in maybe 1-2 rides a week?
We began training January 7th, and in the 10 weeks we have been training, here are the top 5 training strategies that have helped these five gentlemen get stronger, faster, and ride longer:
1.Mindset
You need to start with the commitment that you CAN do the 68 mile ride and that you WILL do the training. There is no option in your mind that if you can. Training happens one mile at a time, one hour at a time, and an accumulation of hours on the bike and type of hours. The Wafer team know the goal for each week and each month. Most importantly - keep it consistent. Each ride counts. Each workout counts.2. Endurance Miles
To complete the Wafer, 68 miles and 6500 feet of climbing, will take on average 6-8 hours...6 to 8 HARD hours. It's important to know your pace, to work with other riders to draft, and attention to nutrition and hydration are of upmost importance. The group started with a 2 hour ride, that moved into 3-4 hour ride, and we recently completed a 5 hour ride.
3. Skills
Turning and braking on gravel and dirt is very different than when on a road. We have had the privilege of working with Brian McCulloch (last year's winner of the Waffle) with Big Wheel Coaching on switchbacks, gravel turning, and navigating through rock gardens. We have skill days every other week to improve bike handling, choosing lines (which is a new concept for roadies), navigating rock gardens and ruts, and fine tuning our brake and turning. Have good skills keeps you and other riders safe, makes you more efficient, and gives you the ability to enjoy the ride a litter more.
4. Strength
You need strength to get up long hills, steep hills, and long steep hills such as the Questhaven Double-Peak climb on the final miles of the ride. We incorporate strength training (ideally twice a week) and have strength days on the bike. Bike strength includes long sustained climbs, my favorite over, unders (1 min zone 4, 5 min zone 2) repeats, as well as power efforts. Bike strength is incorporated once a week or every other week. These are tough days and should be done on rested legs and not before a long ride.5. Recovery Days
I take recovery days very seriously. These are not optional rides but time on the bike to spin the legs and get fresh blood to tired muscles. These are hard earned days and should be respected as such. These days give your body time to recover and recoup from previous lashings and allow preparation for what's to come. Get on the 101 and just cruise... There are several other factors that will need to be addressed to be successful, like the type of bike you are riding, what you are eating during the week, sleep, stress, etc. But without the first five, your ride will be compromised.
These five gentlemen are now averaging 7-8 hours a week and the next phase includes focusing on strength and incorporating commuting to increase weekly mileage. Six weeks to go and counting...
Train hard, train smart.
Chi
