What a typical training week looks like for an Ultra Cyclist

Even elite athletes take breaks from the sport they love the most. In fact, it is absolutely necessary for optimal performance at the highest levels. Then, once the building phase begins, it’s all in the details that we share in this blog! Keep reading to find out what a typical training week looks like for an ultra cyclist! 

Runners’ Edge Athlete Ambassador and Ultra Cyclist, Miron Golfman, shares why breaks are so important, what his training looks like after getting back on the bike (in detail!), and most importantly, how he stays motivated to continue working towards his goals.

Back on the bike!

After taking the late spring to step back from my bike, do some traveling and play with other toys, I retuned to Alaska in early July eager to jump back on the saddle and dive legs first into heavy training once again. 

Coming off the heals of riding the Colorado trail, I returned to Anchorage with six weeks to train for my next big event. 

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Have a goal to work towards:

On the 14th of August I will be participating in the Alaska Divide ultra endurance cycling race. This is a 1040 mile race starting in Anchorage, traveling through Palmer, over hatcher pass, along the Denali highway East bound, up to Fairbanks and following the Dalton highway to its endpoint in Prudhoe Bay. 

Last year, in mid August I flew to Prudhoe Bay and road southbound along the Pipe Line to Valdez as an Individual Time Trial. While i have been incredibly busy and exhausted from my training schedule, I start each day  motivated by the idea of besting my performance from last years ride. 

Have a clear plan to get there:

In preparing for this event I have been focused both on intensity as well as volume in my cycling. Additionally, with the guidance of PT Natalie Snyder I have increased my daily strength training to complement and diversify my overall fitness.

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Example of a week training schedule:

Monday (Volume) 

  • 4-6 hour ride outside w/ 2,000 to 5,000 feet elevation gain 
  • 20 min yoga

Tuesday (Volume) 

  • 5-10 hour ride outside with 5,000 to 10,000 feet elevation gain
  • 20 min yoga

Wednesday (Rest day)

  • 20 min yoga

Thursday (Intensity)

  • 1-1.5 hour LT (Lactate Threshold) Intervals on the indoor trainer 
  • 30 min focused strength – legs 
  • 15 min abs 
  • 20 min yoga

Friday (Recovery)

  • 1-2 hour light or endurance pace spin outside
  • 20 min focused strength – upper body 
  • 15 min abs 
  • 20 min yoga

Saturday (Intensity)

  •  1-1.5 hour LT Intervals on the indoor trainer 
  • 30 min focused strength – legs 
  • 15 min abs 
  • 20 min yoga

Sunday (Recovery)

  • 1-2 hour light or endurance pace spin outside
  • 20 min focused strength – upper body 
  • 15 min abs 
  • 20 yoga

Coming back into this summer after ample break time away from deliberate cycle training gave me the room and hunger to grind again in the hopes of besting my physical abilities in the upcoming season. 

Building back your fitness whether from an injury or taking time away from training is always an exciting journey and requires intention. The demand of an intense training period asks a lot of ones body. 

There are days that  are amazing and you can tangibly feel the results of the work going in and there are others that require a lot of will power to get outside and do the work outside. Like all training having an event you work towards to test all the work you are putting in is what keeps the fire of motivation lit. 

Written By: Runners’ Edge Alaska’s Athlete Ambassador, Miron Golfman

 

 

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