LAST 2 weeks! Daily schedule from Coach Marty!
Here we are, less than 2 weeks from the Triple, and in many minds there is the “little devil panic guy” sitting on our one shoulder whispering in our ear “but you’re not ready, you need to really step it up… you only have 2 weeks to get in shape…”. Well let me be the “little voice of reason guy” on your other shoulder here to tell you this:
You pretty much are what you will be in the 2 weeks prior to the Triple. Actual fitness gains from hard workouts over these 2 weeks will be minimal. The good news here is you are more ready than you think you are. You will do more harm than good if you try to shove what you may perceive as gaining fitness – i.e., too many overwhelming workouts in a short period of time right before an event. You do need the tear down part, but the actual gains come from the recovery, the adaptation gains of the muscular system.
This is one of an athlete’s major nemesis: the metal state of mind that they could have done more to be prepared for an event and since they did not (in their minds), now they will fail. The failure comes from the thought, not actually from what they are physically capable of doing. They are beaten before they even start.
The ability and resilience of the human body and spirit is paramount – trust it. The next two weeks should be maintaining (and gaining to a small degree) our fitness, but more importantly at this point, gaining the confidence that this IS do-able.
Monday (7/2): Easy ride or *recovery-off day (*if you pushed hard both Saturday and Sunday)
Tuesday (7/3): Saddle time. Go out for 2-4 hours with an effort level 6 or below (from a scale of 1-10).
Wednesday (7/4): Hill climb, if you can. Deer Creek/High Grade, Lookout Mt (X2), Squaw, wherever you can get sustained climbing (this should be a hard, confidence building ride, push and test yourself).
Thursday (7/5): Very easy ride or recovery-off day
Friday (7/6): Recovery-complete off day
Saturday (7/7): Easy ride 1-2 hours. Keep effort level 5 or below (from a scale of 1-10).
Sunday (7/8): TE 8am Mt Evans group ride (bold move, but if you are up for it, last chance to properly punish yourself prior to the Triple)
Monday (7/9): Recovery-complete off day
Tuesday (7/10): Saddle time. Go out for 1-2 hours. Keep effort level 5 or below (from a scale of 1-10).
Wednesday (7/11): Hill Climb. This should be an easier than typical hill climb effort (2 hours total ride time is plenty enough).
Thursday (7/12): Recovery-complete off day
Friday (7/13): Join the TE shakedown ride at 9am. Short 1 hour ride, minimal effort, let turtles and snails pass you, chase no one.
Saturday: Event Day… YOU ARE READY!
If you have questions or just want to get some general advice, call Marty at 303 842-5897
Clif Bar on the Road
Our nutritional partner, Clif Bar will be thoughout the Triple course with Mini Clif Bars to keep you fueled while on the bike. Be sure to stop by the Copper Mountain aid station where Clif will be handing out gels, blocks and other goodies to get you over the final pass of the Triple.
Structured Training PLans
Worried about making it the full 120 miles? No problem, we’ll get you set up. Coach Jake Wells has developed a plan on Training Peaks to get you ready to roll. Check out Jake’s plan to get you in shape and make the Triple a breeze.
TEAM EVERGEEN COACHES
Jake utilizes Training Peaks and can build worrkouts to accomodate your schedule and goals.
I am a USACycling certified elite level II cycling coach and a USACycling certified cycling skills instructor, BikeFit certified as well as a certified Mad Dog “Spin” instructor. I am also CPR certified. My wife Kerstin and I own and operate the Evergreen Bike Shop and Altitude Cycling and Fitness, an indoor cycling and functional fitness studio. Classes are already beginning!
Join Marty for the Tucson Training Camp in February
Pro Tips from 28 Year Triple Veteran Sue Meinerz
Pay extra attention trouble spots – metal poles when entering/exiting bike paths; Vail bike path descent has a hard right turn at bottom of steep descent; final 10 miles into finish where everyone is tired; excited and not necessarily using good judgment.
DAY BEFORE RIDE
ContactIf you have any questions or thoughts, feel free to reach out to me.
Sue Meinerz, 28 Triples
Team Evergreen Board of Director
USAC Level 2 Coach