In last month's column, Dave Wiens gave us some insight on what kind of training he has done from December to May to win the Leadville 100 Mountain Bike Race six times.
This month's column continues where Part I ended, taking us from June to race day.
For June through early July, the weekly totals were:
- 15 hours on the bike. I promoted a race on June 7 and 8. I did lots of riding on the course with a heavy pack. Plenty of starts and stops. I started to do some Leadville-specific intensity.
- 13.5 hours. Cleaning the course early in the week. 6,000 vertical feet (vert) on the bike. More intensity.
- 16 hours. IMBA International Summit in Park City. Just a bit of intensity but some hard climbing. Also, lots of easy social riding that included generous amounts of stopping.
- 16 hours. I did training in Denver that included close to 15,000 vert with one 6-hour ride that had 9,000 vert. This had more race-specific intensity and it was a great week of training.
- 15 hours. Breckenridge Firecracker 50 on Friday. I did my typical race week prep with Saturday and Sunday easy/off.
July through August sees the true Leadville preparation:
- 12 hours. Monday and Tuesday was off. I began to do weights this week.
- 17.5 hours. I began a specific, mapped-out training plan for Leadville. I had one hard/fast 6-hour ride with 8,000 vert plus more rides to total some 12,000 to 13,000 total vert for the week.
- 18 hours. I had one 7-hour, 8,500 vert ride. I had well over 15,000 vert for the week.
- 18 hours. Tour de Wien'r (four back-to-back hard days, Wednesday through Saturday). 20,000 vert total.
- 16+ hours. Typical race-week prep and then Leadville.
Q. How do you decide how hard/fast to ride when you bike?
A. I go by feel until the block of training leading up to Leadville. For the Leadville block, I have mapped out specific training the past two years based on all of my experience in training and racing.
I have a basket of workouts that I rely on. My mapped-out plan is flexible and works around Susan's work schedule and any obligations I might have that includes taking care of our boys. I get the riding in and I make it to the gym; but other than that I don't do any active recovery. (Meaning I don't get massage and I don't try to stay off my feet.)
The lawn still needs to be mowed, quality meals need to be prepared and the kids require attention. I'll get up early, train for three to four hours, and then it's right into getting the boys lunch, preparing dinner, cleaning the kitchen for the second time, mowing the lawn, make dinner, clean up, family time, go to bed. Repeat, repeat, repeat...I love it!