free premium membership WITH TRAININGPEAKS
We are extremely fortunate to have TrainingPeaks partner with us for the Triple Bypass. Their online training calendars make it easy to keep track of what to anticipate for your next ride. As a thank you for registering for the 2019 Triple Bypass, we’d like to offer you 30 days of TrainingPeaks Premium for free! Sign up and download one of the training plans below to get started on your journey. Have questions on your premium membership? Contact firstname.lastname@example.org.
Free Training Plans for triple riders
Coach Marty has developed 18, 14 and 10 week plans. Fast is not the point, comfort is. We want to give you every tool to get ready and feel your best when you hit the road in July. If you have questions on the training or need advice, call Marty at 303-842-5897 or reach out at email@example.com.
Do not be intimidated by the number of workouts. Do as many days a week as you can, but don’t beat yourself up if you can’t fit it in. These plans are here to help you prepare, but by no means the only way to have a successful Triple. All programs begin on the date below, when uploading the plans have them begin on the date recommended to have you properly lead into the Triple.
We are not counting mileage or power, but hours and RPE. You can upload your Garmin or other bike computer to the TrainingPeaks program and keep track of your progress. Info on pairing here. If you don’t have a bike computer, you can manually enter it on the TrainingPeaks calendar. All the info you need to upload your rides is at www.trainingpeaks.com.
RPE = Rate of Perceived Exertion
18 WEEK TRIPLE TRAINING
BEGIN MONDAY MARCH 4th – You have time on your side. Take advantage of a long run-out to get the mileage and endurance necessary to prepare for the Triple. Nervous about the event? This will give you the confidence you need. GET THE 18 WEEK PLAN
14 WEEK TRIPLE TRAINING
BEGIN MONDAY APRIL 1st – Plenty of time to make this Triple your best yet. Follow a moderate training schedule to improve your endurance and prepare for the journey ahead. You’ve got this. GET THE 14 WEEK PLAN
10 week triple training
BEGIN MONDAY APRIL 29th – Looking to jumpstart your training for the 120 or need to prepare for the 75 or 30? This plan will get you right where you need to be. If you forgot to train, we have you covered. GET THE 10 WEEK PLAN
TRAIN WITH TEAM EVERGREEN
Train with Team Evergreen! We offer rides begininng in March that progress in intensity and elevation as we approach the Triple in July. All Triple riders are welcome to join! Also, consider joining the largest and most charitable bike club in the state, Team Evergreen.
Pro Tips from 29 Year Triple Veteran Sue Meinerz
Your training should consist of longer rides at altitude on portions of the route. Check the calendar at www.teamevergreen.org if you want to join group rides. These rides will let you fine tune your equipment, clothing and nutrition choices for ride weekend, see how you do at altitude and meet some fellow riders.
ride day is not the time to try new food. If you don’t have a favorite nutrition product, make sure you check with your local bike shop and test some items on these final training rides. I like to have two water bottles on my bike, one with an electrolyte drink and the other with a powdered nutrition mix. I can carry extra powder in my pockets so I can remix additional bottle with water from the aid station. I supplement this with solid food (bagels, bananas, energy bars) at the aid stations. On these long rides it is very important to take on water/nutrition throughout the ride. Recommendations include one water bottle per hour and 200-300 calories per hour during ride.
Please be polite as you fly through the communities along the way, especially the Georgetown railroad area. Our ride has a huge (hopefully positive) impact on these communities and wouldn’t be possible without everyone’s cooperation. If you are doing this at a social pace, please, please ride to the right so the hammerheads can pass on the left. Keep a straight line, especially on descents. You can go as fast or slow as you like but just be predictable, this will keep everyone safe.
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.
make sure you are testing any new equipment/gears you plan to use on ride day. For our mountain descents you want to check that your wheels are trued, tires have plenty of good rubber and brakes work. Check the tubes and CO2 cartridges . . . old tubes can get holes after living in the seat pack for months. Saddle comfortable? Cleats on shoes ok? Drivetrain should be cleaned and lubed before the ride. If you’re don’t want to do this yourself, NOW is the time to get your bike into a good shop for a tune-up. Don’t be that person that shows up on the last night begging for emergency service. If you don’t know how to change a flat, now would be a good time to learn.
DAY BEFORE RIDE
Ready for one last tune-up ride? Join us at Bergen Park at 9 am the Friday before for a short, easy ride. After this ride, pack up everything you will need for tomorrow and put it in the car. Every year someone forgets his or her shoes, helmet or front wheel! Confirm your ride if you are carpooling, set your alarm for the morning. Drink water throughout the day so you don’t start out the ride dehydrated. Settle down for a nutritious dinner and get a good night’s sleep. You’ve done everything to get prepared so no sense worrying about anything now. Tomorrow will be awesome! I plan on having dinner at Tuscany Tavern, which is right at the start line. Rick’s business is really impacted with all our weekend events so let’s keep him in mind for pre/post ride dinners or lunch for your waiting family.
Grab a medal as you cross the finish line and be very proud of your accomplishment. Park your bike in the secured bike storage, find your friends and family, grab a recovery drink or beer, an awesome post ride meal and take advantage of the massage tables, maybe a nap! Then, get ready for the the Bob Cook Memorial Mt Evans Hill Climb or start planning for next year’s Triple! Thanks for joining us. It is so inspiring to meet riders of all abilities from all over the country. Check out the Triple Bypass stories https://teamevergreen.org/tbp/triple-bypass-stories/ on the website to read some inspiring stories. If you have a story, please share why you ride. One of the reasons I ride is the $2,200,000 in donations Team Evergreen has donated back to the community.
Our mountain weather is so unpredictable. I’ve seen everything from sun, rain, wind and snow. I like to carry arm and leg/knee warmers, and a jacket, all of which fit in my jersey pockets. I like to ride with bib shorts since they don’t bind around the middle letting you breathe easier and they also don’t shift around, minimizing chamois irritation. If you haven’t bought new shorts lately you will be surprised at the advances in chamois technology. Clean shorts, chamois butter and a saddle that fits you are really important on these long rides. I also carry sunscreen and medical gloves (helpful to keep your hands warm on a rainy day and for changing flats).
Don’t skip breakfast. If you can, eat 400-500 calories 2-3 hours before the ride. I know it’s early but don’t take off on a completely empty stomach. It’s important for first time Triple riders to pace themselves and not get into the red zone on the first climb. The temptation is to try and keep up with your buddies but it’s best to pace yourself. After you finish this year, come back next year and challenge your friends. Don’t lounge too long at the rest stops. Use them for a quick port-a-potty break and grab some fresh water and nutrition and continue on your way. You don’t want your legs to stiffen up and you want to try and beat those afternoon thunderstorms. There’s lots of food and beer at the finish line. Today’s the day to enjoy the scenery and take in the view.
If you have any questions or thoughts, feel free to reach out to me.
Sue Meinerz, 29 Triples
Team Evergreen Board of Director
USAC Level 1 Coach