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Winter Training

I’ve been riding most days now for a few weeks, after a hectic October/November travel and work schedule, with 7-10 day gaps in riding several times.

My data based on the 2011/2012 season tells me that a high personal performance at the Everest Challenge* requires a 10-month training schedule incorporating the following:

* No word yet on a 2014 Everest Challenge. I am assuming it will occur, and I hope it will return to its late September date.

Advice

See Training and Recovery and Illness, Nutrition and Food, and Fast Ascents/Climbs With Lower Total Weight.

What has worked for me.

  • Get a DEXA scan if you can, as a baseline. It tells you how much muscle and fat and bone you have, which helps set realistic goals and timing.
  • Ride every day, or at least 6 of 7 days a week. That might mean a 1/2 or 1/3 easy ride for recovery—but get the body used to dealing with the constant riding. It also helps all the connective tissues get blood flow and regular stress to become stronger.
  • Get enough sleep. I’m terrible at this due to a heavy work schedule, but I notice that it helps.
  • Get a bike fit if you are unsure about your setup. In the winter, not in March or April—the body needs months to adjust if significant changes are made, and you don’t want to do that when highly fit (risk of injury).
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