Training for Over the Hump
Craig Hopps a professional cycling and training coach explains how to get the most out of your training and move up a notch or two in the rankings. With some notable names on his coaching roster (Sho-Air’s Sid Taberlay and Manny Prado, along with our current points leader in the Beginner Mens 3 class, Bow Lemp).
Follow Craig’s tips and you’ll find your way to faster results:
Over the Hump is convenient, but it’s not easy. The atmosphere at the Hump race is relaxed and incredibly scenic. There is a kid’s race, how hard could this short local Tuesday evening be? You may not realize it before your first race, but within 3 minutes your heart rate will be maxed out and you’ll be producing truck loads of lactic acid! And that’s just the beginning; the race is only 4 minutes young!
For the next 40-80 minutes you will find yourself in a semi-conscious sluggishness navigating the dusty crowded course at the limit of your ability! Remarkably, at the conclusion you’ll find yourself uttering the unthinkable, “That was fun”.
So how do you prepare for this type of “fun”? As a coach I get this question a lot. After all, no one likes to get dropped! So let me throw out 5 training tips with the disclaimer that each of us is physiologically unique and general information is, well, general. It may not apply. That is why every program I have ever designed is unique to the individual. Many athletes make the mistake of self coaching through general published truths like piecing a training jigsaw puzzle together from 8-10 different boxes- it turns into a mess! Getting your training comprehensively “dialed in” will require the interaction of a good coach. (That is my commercial) So that being said, let’s talk a little here.
Tip #1: Take the Wednesday off or pedal around easy for short ride to actively recover. The Hump is hard! You have to know that the top pros in Europe are fearful of 60 minute TT effort. It is one thing to “sit in” for 4-5 hours on a road ride, but go as hard as you can for 60 minutes against the clock with no drafting, well, that’s a very different affair altogether. For the most part, the Hump effort resembles a Time Trial in that you go as hard as you can for the duration. It is hard. Let it be known, this little evening effort will take you down a few pegs. You’ll be tired the next day for sure, so appreciate that you went hard and acknowledge it with needed rest. Even if you “feel” good the next day, chill! Yup, I said it out loud, chill.
Tip #2: Don’t train hard Sunday or Monday. Like prepping your car for a long trip, prepare your body to perform well. Let your Body recover and load up its energy for the race on Tuesday night. Make sure you get plenty of food and sleep on these two important days. If it is hot out like last Tuesday, make an effort to drink more fluids. If you’re a vitamin taker, remember to take them too! Lastly, on Monday give your bike a good once over to ensure your stead is ready to go too.
Tip#3: All that is left of your training week is Thursday-Saturday. On these days you would be a complete rider if you logged a “base” and “interval” workout. The “base” is simply an aerobic 2 hour plus ride where you go relatively easy. No jumps, bursts, or otherwise hard efforts. Light and easy on the pedals keeping your cadence at a steady 90+ rhythm. I recommend you put this ride on Thursday. As far as “intervals” go, I recommend you put those ugly little efforts on Saturday AM. Start by going out for a 30 min warm up with a few good efforts to pry open your physiology. Then drill out 6 X 1-2 minute all out explosions where you go as hard as you physically can. These short 1-2 minute efforts are “Rip the pedals off your bike and eat them” type of animal grunts. The more pain, the more gain today. Yup, time to really pour yourself into the work out. If you do these right, no one will want to train with you on Saturday! Take 4-6 minutes of easy granny gear type of recovery between your efforts to get a complete recovery. During your rest period let the kid on a tricycle pass you! You’ll love what intervals will do for your Hump performance. And you’ll cuss me after your first one!
Tip #4: Your Friday & Sunday rides should be more base riding, or off depending on your normal weekly training volume. Here again, it depends on the individual and where you are with your fitness level. Please do not increase your volume and intensity all at once in order to get faster at the Hump. You’ll find yourself over-trained and a beautiful race will get less enjoyable for you. Go hard at the Tuesday Hump and on Saturday’s intervals. Make the rest “base” days up to your normal weekly volume. With this approach you should be generally pretty good!
Craig’s been out racing with us every Tuesday in the Expert Class and working with some of his clients on the course. Here’s a little testimony from two “Humpers” as Craig called them. Craig is coaching these two athletes. Check out what they have to say:
1. Bow Lemp who owns Estate Services AV and can train just 3-4 days a week. He is currently leading the Men’s Beginner 3 Class and here is what he has to say:
“All I can say is WOW regarding the results I have gotten from your training program. Recently, I competed in the Over the Hump Race Series (2009). After looking over my finish times between the first two races, I noticed I had improved more than 3 minutes. On a short 11 mile course, 3 minutes is a huge improvement. Considering that the two races were only about 2 weeks apart that is quite an improvement in such a short period of time.” – Bow L., Mission Viejo, CA
2. Josh Kompa is shredding up the Sport 1 class:
“Craig Hopps’ (Efficiency Coaching) personal and professional experience and knowledge is clearly evident. He personally tests every method and product. He quickly recognized my needs and customized a program to help me succeed. His passion for my improvement is contagious and motivating and will no doubt play a large part in my advancement for years to come.” – Josh Kompa.
You can contact Craig Hopps at www.efficiencycoaching.net. Ask about the Over the Hump Coaching Special.