April Equals Intensity

As the only month containing an "i" April really means INTENSITY. Intensity workouts properly conducted now prepare the way for future training gains later in the season. This month training enters a new level building on the base miles ridden during the off season. Most riders logged the bulk of those base miles indoors; exercise caution to prevent injury from increased intensity.

Unless your base already includes rides of a minimum 3 h duration at intensity of 3-4 (on a 1-10 scale) and at 80 rpm do not amp up the intensity, yet. Instead, patiently focus on acquiring necessary base miles -- to condition the body and minimize risk of injury -- by starting with a 1h ride at 80 rpm with an intensity of 3-4. Increase each ride by 15 minutes until the magic 3 h time requirement can be met.

Once you've built the requisite base, consider adding intensity to your workout regime once or twice a week. A good example of an intensity-based workout involves riding at individual time trial pace over a flat or gently climbing course. Initially, start at an effort roughly 70-80% of last season's PB; but, by all means start -- now (assuming you have the requisite base miles, see above)!

Situated along the Missouri River about an hour's float from Oahe Dam, the largest mainstream dam on the Missouri River, the Pierre area offers wide roads, smooth shoulders and plenty of hills. These scenic biways allow a variety of workout options. One of my favorite early season intensity training rides starts at the junction of 1806 and 83 just south of Ft. Pierre and climbs 335 nearly continuous feet in 4.85miles. The ITT ends at the Lower Brule Buffalo Interpretive Center. Aim for a sub-20 minute time. Returning downhill allows adequate recovery totalling 20 miles roundtrip from the causeway in Pierre.

Begin this intensity training effort well warmed up, and, if increased intensity agrees with you, ride it in the big ring on front and a cog on the back that affords a steady ITT effort (just below anaerobic) at 80-85 rpms. Note your time, weather conditions (i.e., wind) and repeat once a week until a greater challenge calls your name. If the rest of your training program remains consistent solid gains should be realized as your time decreases proportionate to your increased fitness.

Weather report:

Sunday, 4 April 2010, should be mostly sunny with a high of 60 and west winds around 10 mph. Chance of showers 20%.