Race Workout Simulation Training

May 25, 2020

Missing Racing: we’ve got the answer! Race Workout Simulation Training

You won’t be ready in 8 weeks for your first “heart-in-your-throat race” at Over the Hump, unless you are prepping. This Race Workout Simulation Training will build your threshold and tell you where you are at, and the amount of training you need to get in in the next two months. Bear down! It’s GO Time.

Over the Hump (virtual) Happiest Hour is Every Tuesday at 7:00pm

Tuesdays @ 7PM (PDT) Zoom Link

WEEK 7- Race day OTH simulation

Workout designed by John Wessling from Wessling Fitness

Heart Rate Zones (based on % of MAX heart rate)

Zone 1- 60-70%

Zone 3- 85-95%

Zone 5- 95% or higher!

*No heart rate monitor? No problem! Instead go with your perceived effort percentages.

WEEK 7- Race day OTH simulation

Workout- Simulating a full OTH race (either through your strava times, perceived effort, or fastest pace you can go up a mountain!)

Elite- 15-30 minute warm up Zone 1, 45-60 minutes at race pace for the entire duration! 15-30 minute cool down Level 1.

Supersport- 15-30 minute warm up Zone 1, 45-60 minutes at race pace for the entire duration! 15-30 minute cool down Level 1.

Sport/Intermediate- 15-30 minute warm up Zone 1, 30-45 minutes at race pace for the entire duration! 15-30 minute cool down Level 1.

Beginner- 15-30 minute warm up Zone 1, 20-40 minutes at race pace for the entire duration! 15-30 minute cool down Level 1.

Kids- 10-20 minute warm up, 10-15 minute race (use a loop, course, or hill!) 10-20 minute cool down.

That’s it…you’ve now suffered your Race Workout Simulation Training “hour of pain.”

What it is the ZOOM Happy Hour Part?: Tuesdays at 7pm

We’ll meet on Zoom, and spend 30(ish) minutes with some friends, have a connect with athletes, trainers and personalities you’ll come to know over the course of the next few weeks.

We gather, share some time, grab your favorite seltzer water, barley or agave water and jump in. We’ll meet on Zoom, and spend 30 minutes with some friends, have a connect with athletes, trainers and personalities you’ll come to know over the course of the next few weeks.

NOTE: one component of this is a training ride and connecting with the Over the Hump Strava Club. However it’s loosely tied in. but you don’t need to do the ride to participate…so Injured riders, you have no excuse not to couch-surf with us. The workout is to give you a target weekly to put forth your best, and learn along the way.

Yes, we’ll talk about the ride briefly, pick a couple heroes who activated their training Super Hero between Friday and Tuesday. And yes, we’ll be giving some goodies away each week from our prized and esteemed Sponsors of Over the Hump.

It is a full Tribe participation; we will ask some questions and play with some videos, surveys and interviews as we go…but we want your feedback post-event to tell us your ideas and how you would like to see the OTH happy hour develop.

It’s a place for sharing the stoke, encouraging each other and sharing life as a human biking community.

What it isn’t:

It’s not a platform for rants, raves, or politicking. Leave it at home, or don’t jump on; we need each to encourage and lift one another up now more than ever.

It’s not riding your bike; this is the Over the Hump after party….so get the ride first, clean up, and jump in.

How to join OTH Happy Hour :

Download Zoom Meetings to your phone or computer, so you’re ready.
We’ll send a meeting link through Facebook event, the Strava Club, Instagram, and Email on Monday so you know where to go
Grab the workout for the week (we’ve posted this week’s below) & do that between Friday and Tuesday at 7:00m.
1. Optionally join or use Strava (a smart phone works for this)
2. Make sure you’ve joined the Strava Club Here: https://www.strava.com/clubs/over-the-hump-mtn-bike-race-series
At 6:55pm grab your refreshments, headset and phone or computer and jump on the Zoom Meeting Link.

Looking forward to you joining us for the first of many times together one the World Wide Web….You were built for this, we’ll come out of quarantine stronger, prouder, more creative and TOGETHER. We’ve got this family. See You Tuesday!

Join us for OTH Happiest Hour Tuesday