Rideau Lakes Cycling Tour is a fairly
hard ride. About 140 km of it is very
hilly and challenging.
Come back next
month for part two of this interview when
Diane tells us:
Yes, and that's the
other thing. Being on your trainer is
good and it maintains your base level
of fitness but there are so many more
factors that come into play when you're
on the bike versus being inside on a
trainer. You have to get used to the
wind, the hills, and the road. So, depending
upon where you live, you should be riding
outside by the middle of April. But
the absolute minimum is to be at seventy
percent by early spring and out on your
bike by the beginning of May. Then put
some solid miles on the bike right through
to the time of the event.
a woman has less than one hour a day
during the work week to train for cycling,
what should her daily workout consist
of? Can she make up for this on the
Well, the daily workout
could consist of a number of things.
It depends on the woman, whether she's
a competitive cyclist, or a recreational
cyclist. Either way, if you only have
an hour, the general rule of thumb is
to save the weekend rides for endurance
type riding. Then use the forty-five
minutes to an hour time frame to work
more on intensity.
You wouldn't start
right away doing intervals. There's
a way to work toward intervals. You'd
go for a ride and you'd start throwing
in segments of increased pace. Perhaps
building up to doing hill repeats on
your bike. Use the shorter time through
the week to focus more on intensity.
But again, there's going to be a gradual
building process with that. Then when
you've got more time on the weekend,
use your time to develop more of your
It also depends on your goals. Do you
just want to be fit? Do you want to
lose weight? Do you want to race? So,
a woman's goals determine how to best
use that hour a day through the week.
If she just wants to be fit, then I
would say, just put miles on the bike.
That will stimulate your cardiovascular
system. But if she wants to lift her
level of fitness and perhaps look at
doing some competitive cycling, then
I'd say it's important to start increasing
intensity through the week rides.
about women who want to do longer cycling
tours? For example, spending part of
your summer vacation on a week long
cycling tour averaging 100 km a day?
If that's the case,
then intensity isn't necessarily as
important. What's important is putting
mileage on your body, and on your legs.
And putting time in the saddle to get
used to being on the bike as much as
possible. So intensity doesn't really
play a big part if that's the goal.
Intensity is more of an issue if the
goal is to get a little more competitive.
Otherwise you just really need to develop
a good cardiovascular base to put in
100 km rides.
about heart monitors? Are they important
Again, it all depends
on the individual, and the age of the
individual. If a woman wants to do recreational
tours, then a heart rate monitor isn't
really necessary. Heart rate monitors
are more important for competitive cyclists.
Now, having said that, the more senior
woman cyclist might want to use a heart
monitor for health reasons. To keep
a check on her heart rate, but for someone
who's just doing something recreational,
I don't see tracking heart rate as really
What about for the older cyclist for
Well, it depends.
You hear and read stories about fit,
healthy individuals, and not always
older individuals, doing a recreational
marathon or a ride and they . . .
. . . Keel
I don't like to sound fatalistic, but
yeah! Every single marathon I've run
in, I've seen someone who has passed
So you mean sometimes a heart monitor
is useful just to make sure that your
heart isn't overworking?
And once again, for the recreational
cyclist they're not going to be really
pushing themselves up into those heart
rate levels anyways. So that's why I
say it's not something that's really
necessary. Now, if one of my clients
was interested in using one, I'd help
them determine their zones. Different
zones address different levels and parts
of your fitness. If someone really wanted
to incorporate it, it's definitely doable.
But I don't think it's really that necessary
for the recreational cyclist.
I read a book on cardiovascular health.
The cardiologist who wrote the book
recommends exercising fairly vigorously
for at least thirty minutes a day to
maintain a healthy heart. He has a formula
that can be used to work out what your
heart rate should be. If I wanted to
cycle with this goal in mind, then I
guess it would be a good idea to get
a heart monitor?
in that case it would be good to incorporate
a heart monitor. But remember, if you're
doing 100 km a day tours, you're going
to be exercising enough to exercise
your heart. If someone only has two
to three hours a week to ride, then
perhaps she would need to monitor herself
to make sure she's stimulating her heart.
But a woman who is doing longer training
rides will be stimulating her heart
just through the types of terrain she's
riding through. When she's climbing
up a hill she's going to be pushing
her heart rate up. So, she's going to
address areas of heart rate that maybe
the two-to-three-hour-a-week rider wouldn't.
how to boost recovery time by seventy
how to warm up before long rides to
how to properly hydrate before, during
and after your rides
what to eat to keep your body fueled
for those long summer rides
Do you have a
question about cycling you'd like answered?
us an email.