Training

Ride Camps with Trek Travel

Posted on August 16, 2022 - 5:30 am by keith_ritter

Trek Travel Ride Camps are part vacation, part training camp, and full-on fun in some of the world’s finest riding destinations

The word “vacation” means different things to different people. For most, it’s a time to disconnect, explore somewhere new, and relax. But if you’re a dedicated cyclist, an ideal escape might have a whole lot less sun-bathing and a whole lot more Strava segments. That’s where Trek Travel Ride Camps come in. Over the course of four or seven days, you’ll test yourself with big miles and epic climbs in a world class riding destination, from charming Solvang in California’s wine country to the legendary shores of the Mediterranean Sea.

Each Ride Camp is thoughtfully designed to give you priceless, uninterrupted time to focus on your riding goals. And while these trips keep it intentionally simple—ride, rest, and relaxation—they also deliver the kind of unforgettable hospitality that’s made Trek Travel a world-renowned tour operator, with a mix of guided and self-guided road rides through some of the most beautiful landscapes in the U.S. and Europe. Whether you’re looking to carve out time to make fitness gains or are simply the kind of vacationer who’d rather have a day in the saddle than a day on a beach towel, you’ll find the perfect escape in a Trek Travel Ride Camp.

GIRONA

Spain’s Cycling Mecca

Gaze at the crystal Mediterranean Sea, test your legs on the steps of the Pyrenees, and ride along the shores of Costa Brava. After your ride, kick back with a glass of Rioja, explore the time-worn streets of old Girona, or wind down at your hotel perfectly located in the city center.

See Girona 4-Day Ride Camp See Girona 7-day Ride Camp

MALLORCA

Island Life

This cycling paradise is where the pros of Trek Segafredo train in the off-season, and for good reason: the beautiful Mediterranean climate, epic climbs through picturesque valleys, and views of the Tramuntana mountains from the restored manor house on 370 unspoiled acres of Mallorcan countryside where you’ll stay.

See Mallorca 4-Day Ride Camp See Mallorca 7-day Ride Camp

SOLVANG

California Dreaming

One part California wine country. One part Danish culture. All parts epic cycling. A past host of the time trial stage in the Tour of California for multiple years, Solvang is the ideal west coast basecamp for training. You’ll find easy access to legendary Mt. Figueroa and Foxen Canyon, amazing local pastries, and of course plenty of excellent wine.

See Solvang 4-Day Ride Camp See Solvang 7-day Ride Camp

TEXAS

Bigger is Better

The landscape surrounding Fredericksburg, Texas, is a revered training ground filled with rolling countryside hills, meandering climbs, and classic Texas ranches. If you’re looking to put on some serious mileage, there’s no better way than multiple Texas-sized rides on seemingly endless asphalt around Gillespie County.

See Texas 4-Day Ride Camp See Texas 7-day Ride Camp

GREENVILLE

Blue Ridge Beauty

The foothills of the Appalachian Mountains are regarded as a secret training ground for pros. You’ll find epic climbs, stunning views, and the beauty of the Blue Ridge Mountains—all in a locale that boasts a downtown with over 100 restaurants and shops.

See Greenville 4-Day Ride Camp See Greenville 7-day Ride Camp

Is Ride Camp Right for me? Read more here then book your next adventure with us today.

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Our Best Winter Cycling Training Tips

Posted on December 15, 2020 - 8:11 pm by keith_ritter

It’s cold outside, but that doesn’t mean your fitness should go cold, too. Get our winter cycling training tips, tricks, and training plans to keep riding through all seasons.

It’s easy to let your fitness slide in the winter. Eating habits change, weather becomes less inviting, and summer cycling season seems like a faint memory. But here’s the truth that nobody ever tells you: cycling training in the winter is what riding strong in the summer is all about. The winter is where you lay the groundwork for great season; the kind of groundwork you just can’t build in a few rides. I’ve been riding and training for almost 20 years, and in that time, I’ve learned that winter is work season. Here are a few tips for training, dressing for, and succeeding despite the precipitous drop in temperature.

Winter Cycling Training: Zone 2 is Number 1

If you’re familiar with cycling training, you might have heard of “zone 2” riding. The rest of us refer to this as “base training,” and it’s what winter is all about. Base training is just that: the foundation of riding stronger, later. With a proper base, you’ll have more endurance, more repeatability, and the fitness to go on long rides day after day. A good base also makes hard efforts feel easier, so even if you only plan on riding short distances in the summer, base is your friend.

The good news? Building it is as easy as Thanksgiving pecan pie. It just requires dedication to your “Zone 2” heart rate. If you can test yourself, great. You’ll get a Zone 2 heart rate from that test. If you don’t want to test, you can also ride by feel, in the zone I call “comfortably uncomfortable.” It’s where you’re working hard, but you can sustain the effort for an extra long period of time. It’s usually anywhere from 65%-80% of your maximum heart rate. And then the challenge is to spend as much time in that zone as possible. Five hours a week? Great. 10 is even better. At 20 hours, you’re approaching pro fitness.

The trick is to avoid disruptions to your time in zone. No stops. No freewheeling. No coasting. Just spend as much uninterrupted time as possible. After one to two months of this, you’ll end up with stronger legs, and you’ll be ready for harder efforts later.

Winter Cycling Training Gear

Cold changes everything. It either forces you indoors, or forces you to layer up for outdoor riding. Let’s take a look at each.
Outdoors
Since I’m in Colorado, I can count on one thing: Change. The weather starts cold in the morning and warms up fast. And the only way to protect against changing weather is layering up. For every ride, I put on several layers to stay warm at first, and gradually peel them off as the sun comes out. That means bib tights or leg warmers, a base layer, long sleeve jersey, jacket, gloves, a hat or balaclava, and either shoe covers or winter shoes. Check out our favorite winter riding gear on trekbikes.com.
Indoors
The rise of smart trainers and online training software has completely changed the experience of riding inside. Today, cyclists can get on their Peloton spin bikes, or they can choose to recreate the experience of riding outside with a direct drive (wheel-off) smart trainer that adjusts the resistance for them, and an online gaming simulation or software like Zwift or TrainerRoad. There are plenty of options to choose from, and if you decide you really love it, you can augment the experience with tools to help you climb or even rock the bike underneath you. Browse trainers and get riding inside.

Winter Cycling Training Programs

Like you probably heard from your parents before – failing to plan is only planning to fail. Any great summer season starts with a great plan, and there are plenty of options to choose from. I personally have used several, but my current favorites include Zwift and VisionQuest. Zwift offers indoor training plans for winter, with specific options depending on the nature of your event. You just need to start by taking a fitness test, guesstimate the number of hours you can commit to per week, choose your plan, and go. The software takes care of the rest.

VisionQuest offers a similar program, only with more options, more ways to customize based on your goals, and more one-on-one time from a coach. They also understand Trek Travel trips better than any other coaching service available, so they’ll know how to get you in shape for a killer cycling vacation.

Winter Cycling Training Camps

If you just can’t bring yourself to layer up and get outside, or the idea of spending an hour on a stationary bike sounds like torture, there’s only one option left: ride where it’s sunny. Luckily, Trek Travel understands your needs, which is why we offer several winter training camp options to sunny getaways like California or the beaches in Mallorca, where there’s nothing to do but ride in short sleeves and shorts.

Just remember – even in winter, your training plan should still be the same. Putting in the winter miles, whether it’s in your basement, in your wool jersey, or in a warm escape, will still lay the foundation for an exceptional summer of strong cycling.

We hope these winter cycling training tips have been helpful! Have a great winter season!

Join us for training at a ride camp

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Stronger, Faster, Better: Mallorca Ride Camp

Posted on June 7, 2017 - 3:30 pm by keith_ritter

Meet Jim. A Trek Travel ride camper who wasn’t sure, “how many Ride Camps I have left in my old bod.” Though the climbs of Mallorca felt discouraging at the time, it was when he returned home that he experienced a pleasant surprise…

“I wanted to give you some feedback from an older cyclist after he spent 11 days at your ride camp. In Mallorca, I always feel like my condition is hopeless, that I am so far over-the-hill that I must be deluding myself thinking I’ll ride strongly again. The climbs get longer and slower each year and I keep wondering how many more ride camps I have in my old bod. Don’t misinterpret, I enjoyed every minute of it, but when the only people I’m passing on the climbs are a few stray cyclists I just had to wonder what exactly I was accomplishing.

Then I came home. With getting caught up with life at home post-travel, it was a week before I could ride again. I set off with my usual group and BINGO!: I was so far off the front that I started to get embarrassed (it is a group ride, after all). Beth referred to me as in my Turbo mode. The difference in my strength and speed was so palpable that others asked me, “What did you DO in Mallorca?” On one stretch, with a tail wind, I led the charge up a long, gentle slope at -get this- topping out at 33mph! Everybody else said they hung on for dear life, and I was exultant.

I suddenly feel I have the perfect base fitness to hone in on speed work before the National Senior Games Time Trials in early June.

This sudden change in fitness was all because of TT’s Ride Camp, which you so wonderfully and cheerfully manage and conduct. I’m sitting here today on a rainy morning in PA thinking that it doesn’t matter how slowly I climb Orient, Soller, Puig, or even Sa Calobra. It truly is all good.

Thank you for everything. You truly are the best! I’m already planning to see you next year.”
-Jim

Jim, a guest on Trek Travel's Mallorca Ride Camp

Train like the pros in Mallorca.

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Bring On Old Man Winter

Posted on January 22, 2016 - 4:29 pm by keith_ritter

It’s that time of year when fat bikes are out in hoards. Although they have only recently become popular, fat bikes have been around for nearly 10 years and they are a ton of fun to ride.

Over the holidays my brother and I rode our Trek Farleys out in Spearfish, South Dakota on some amazing trails. We have been riding together for many years and we rode plenty of miles in the Minnesota snow long before fat bikes were around. But we had such a blast this Christmas, reminiscing about how much fun we had back then and how much more fun it is with bikes that are actually designed for snow. Even with new bikes, however, some things never change. Like the laughter that ensues after going over the bars right into a big, soft pile of snow. Did I mention we had an awesome time?

“Isn’t it so cold,” you might ask? Well, I won’t lie. It can be cold but you warm up quickly. Just like any outdoor activity, it’s all about the right layers and keeping your hands and feet warm. Having bar mitts makes a world of difference in keeping your hands toasty, and the right footwear is a must as well. I prefer to ride clipped in, though many people like to ride with a simple platform pedal. In the end, it really makes no difference so long as you have a dedicated winter boot to keep your toes warm. The Bontrager OMW Winter Shoes (yes, it does stand for old man winter) are really awesome. I bought a pair to replace my old winter boots and I absolutely love them. They are warm, keep the snow out, and are a great option for clipless or platform pedals. Pro Tip: Buy one size bigger than you typically would. Trust me.

There are more and more places that cater to fat bike riding as well. Riding on a groomed trail is really a treat, and these are popping up in many cities as more people turn to fat biking for their winter activity. I know there are plenty of ice races on frozen lakes in Minnesota, which are super fun to watch and even more fun to participate in. Pro Tip: If you are riding on ice, be sure to have a good set of studded tires. You can buy them pre-studded or you can stud them yourself, but make sure you have them. The large footprint of the tire isn’t enough for traction on the ice, and studs will make a world of difference (no promises you still won’t slide out once or twice).

On that note, traction is directly proportional to tire pressure. You will think I’m nuts when I say that I ride with 3-5psi in my tires. Yes, you read that right: 3-5psi! And the difference from 3psi to 5psi is still incredible when it comes to the amount of grip you can get when cornering. Your standard floor pump won’t be able to give you readings like that, so you’ll have to get a low pressure gauge. I actually carry my gauge with me in my seat pack in the event of a flat tire because it’s really hard to tell pressure by just squeezing these tires.

Ultimately, fat biking is just a really fun way to extend the riding season. I’m sure that if given the chance, most of you would rather be outside on a bike as opposed to riding a stationary a trainer. Am I right? Besides, why wouldn’t you want another bike in the quiver?

In case you were wondering, my personal choice (go figure) is a custom Di2 Trek Farley. I had a lot of fun building this up exactly how I wanted it and have almost as much fun riding it.

How To Brake Into Corners

Posted on September 29, 2015 - 3:29 pm by keith_ritter

Safety is our first priority at Trek Travel. Our guides give a daily safety talk on trips, our entire fleet of bikes is equipped with the Bontrager Flare R tail light, and we always set a good example out on the road. In recent years we have observed that most crashes happen while riding through a corner, so we are here to provide you with the knowledge to prevent that from happening.

While our guides do everything in their power to keep your safe on the road, the majority of crashes happen when someone is riding too fast for the conditions and strongly applies the front brake. This results in the front wheel washing out and the rider landing on the pavement. It can happen very fast, but there are a few things that you can do to keep this from happening to you:

1. Perform the majority of your braking before you enter the corner. Brake before you turn. You want to slow your speed to the point you are comfortable leaning into the corner.

2. It is very important to ride in a predictable line, especially if you are in a group, so that people understand where you intend to go.

3. If you feel that you are riding too fast into a corner and need to slow down, it is best to straighten the bike and apply both brakes at the same time (with a little more braking power in the rear brake). But be sure to get back into the corner right away in order to keep from riding off the road!

4. Slippery conditions makes turning corners even more dangerous. Making sure to slow down more than normal while riding in the rain, and avoid riding over painted lines on the road. These lines can act like ice, and braking on ice typically ends with a crash.

Ride Across Wisconsin

Posted on September 3, 2015 - 6:34 pm by keith_ritter

Last Saturday, 450 fearless riders set out with a singular goal: to ride across the state of Wisconsin. Starting with the first glimpse of sunlight at 6:30AM, we gladly said goodbye to Iowa, crossed the mighty Mississippi River, and set our sights on Lake Michigan. Our objective was clear: a one-day, 175-mile ride to raise money for the Wisconsin Bike Federation. Our sanity, on the other hand, was questionable.

The forecast called for rain and headwinds, but we still showed up. Wisconsinites are a rare breed. The weather doesn’t scare us because we spend most of our year either surviving harsh winters or talking about them. We are proud, and we’ll go to great lengths to express our love for this mid-western home. And most of all, we are strong. Give us a challenge and we’ll raise our glass to wish you good luck.

So with a lot of excitement and a little hesitation we set out on our epic, hard-as-hell ride across the greatest state ever. These are my top five moments from the day:

The Awesome Bus

On Friday afternoon we boarded the Awesome Bus at Trek’s headquarters in Waterloo, Wisconsin. There was a sign in the bus windshield that said, “Have a great day,” but surely it was more than great. The cafeteria supplied us with water, beer and plenty of snacks. Our first destination was Madison to pick up the Trek Factory Racing riders and staff. Among others were Linsey Corbin, Bauke Mollema, and Wisconsin-native Matthew Busche.

As it turns out, when you put a bunch of bike-geeks and athletes on a bus for two hours, there is no lack of topics to discuss. I was lucky enough to sit next to Linsey Corbin and easy conversation passed the time. The highlight of the ride came when Linsey said she had never cycled this far before. My first thought was, “Great, we’re all in this together.” But enthusiasm quickly turned to apprehension. “If the five-time Ironman world champion and American record holder hasn’t ridden this far, who am I to do it?”

Robbie Ventura and Jens Voigt

Friday night before the ride, Jens Voigt and Robbie Ventura took the stage to get us excited about the adventure ahead. Jens, who later said he used gears on this ride so small that he didn’t know they existed just one year ago, entertained us with stories of burger stops on training rides that landed well among this Wisconsin crowd. Robbie, on the other hand, offered slightly more practical advice with five tips to make this inaugural event a success.

1. Ride Safe: Keep your head up, ride predictably, and follow the rules of the road
2. Be Self-Sufficient: Supporting 450 riders over 175 miles is difficult. Carry gear to fix flat, have a route guide, and bring layers for the weather.
3. Nutrition and Hydration: It is important to stay hydrated (1 bottle an hour) and keep eating (200-300 calories per hour) on such a long ride.
4. Pace Yourself: If you go out too hard, you’re going to make the day longer than it already is.
5. Help Someone: Fix a flat, offer food, slow down to stay with someone, encourage each other, and smile. It will help you as much or more than it helps them.

The Beloit Rest Stop

With eight rest stops along the course, situated roughly 25 miles apart, the event had incredible support. Holland Dairy Farms offered their front yard, and chocolate milk, to all riders. Monroe let us take over a large city park. But the true stand out was Beloit. The gorgeous riverside park provided nice views while we rested our legs. The Janesville Velo Club was there to cheer on riders as we rode into and out of Beloit. There were folk dancers and gospel singers and even a cheerleading squad!

The Trek Travel Ladies

We have a great team here at Trek Travel. Evening rides and five o’clock happy hours provide ample time to enjoy one another’s company outside the office walls. But the bonding that occurs during 12-hours on the bike is unique. On Saturday, all four of us woke up with one common goal for the day. Literally and figuratively we pulled each other through. We didn’t converse the whole way. But we always enjoyed the company. We experienced the same views, suffered up the same hills, and reveled in the same glory.

The Finish Party

It’s no secret that getting off the bike after 12 hours in the saddle feels good. And the collective sense of accomplishment as we entered Kenosha was overwhelming. But as Robbie Ventura so accurately stated, “The highlight for me were the people. The relaxed and supportive atmosphere was special and it kept me smiling through a long, wet, hard day in beautiful Wisconsin!” In true Wisconsin fashion, we celebrated the finish by filling up our frosty “Founder’s” mugs and raising a glass to the adventure we shared. A simple engraving on the bottom of our mugs seems to encapsulate it perfectly…Earned It.

According to Dave Schlabowske, Deputy Director of the Wisconsin Bike Federation, “We started the Ride Across Wisconsin to showcase the amazing riding we have here. We hope RAW will become an annual tradition for hundreds of home state cyclists and a bucket list ride for people from across the country who want to see why we think Wisconsin is America’s Best Ride.”

Speaking for all of us, thank you to the Wisconsin Bike Federation for putting on a great event. It was truly the ride of a lifetime.

Meet Our Team: Jordan Sher

Posted on May 27, 2015 - 5:47 pm by keith_ritter

Writing about cycling vacations in the world’s premier travel destinations involves taking the reader away from their desk and transporting them to a winding road under the Tuscan sun. It means recounting stories of epic rides. Telling the tales of travelers. Describing luxury hotels and Michelin-starred meals. Meet Jordan Sher, the voice of Trek Travel and the man who so eloquently describes the experiences that speak for themselves.

Tell us your story.

I took the long way to bikes. A fat kid in high school, I hit the drama club hard and ditched gym class daily (note: Trek Travel does not endorse the skipping of gym class).

In college I dropped way more than the freshman 15; in fact I lost about 75 pounds. After graduating from college, my dad invited me to ride the MS 150 with him. I didn’t ride bikes, but I gave it a try. I’ll never forget my first kit: I wore a cotton T-shirt, cheap bike shorts and rode a mountain bike with slicks. But I did it. How awesome was I? That was the true beginning of the beginning.

About 15 years ago, I joined a cycling team on a dare. I was waaaayyyy out of my element, but something about the challenge kept me motivated. I decided to adopt the mantle of a bike racer and do whatever it was bike racers do—that includes investing in expensive bikes, dieting to cut weight and riding all the time.

At the same time I was in graduate school for copywriting and decided a life of freelance writing in advertising was for me. It’s the perfect mix of everything I love – advertising (give me a commercial and I’ll tell you who made it), writing and the time to ride my bike 300 miles a week.

I’ve been riding big ever since, and have kept racing for the past 10 years. When I discovered the awesome crew at Trek Travel, it was a match made in heaven. Writing about ride camps? Race trips? Classic climbs? Yes, please. I couldn’t have asked for a better, dreamier opportunity.

What inspired you to become a writer?

It’s more about what inspired me to go into marketing. I have loved advertising since I was a toddler, shushing my mom during her daytime television to watch the commercials. To this day, I am more obsessed by commercials than by regular TV. I know. So sad.

How long have you been riding bikes?

I’ve been racing for 15 years. I kind of think I was riding a bicycle in the womb. Is that too much information?

How did you end up at Trek Travel?

I started working with these crazies in 2013 when they redesigned their website. I was just lucky enough that we clicked. Oh, I wanted us to click in the worst way.

Tell us about your best day on a bicycle.

There are so many. Riding the Haleakelah in Maui. Grinding up Magnolia Road in Boulder, one of the steepest roads in the country. My bachelor party was a group ride. Ironman Lake Placid. But I think the most memorable was the day we rode Puig Major and Sa Colobra in Mallorca on Trek Travel ride camp. I had no idea roads like this could exist. It’s 10K of the craziest climb I have ever seen. Have you been? If not, you need to.

Tell us about your favorite ride in Colorado.

Mt. Evans is the highest paved road in North America. It’s your only opportunity to ride to the top of a fourteener. At 10,000 feet, the weather changes. At 12,000 feet, there are no trees. At 14,000 feet, the bighorn sheep look at you funny. And at 14,600 feet you reach the observatory. I have been up several times, but the air is so thin I only remember a few.

What is your favorite travel destination and what excites you most about this part of the world?

The races of Europe are where it’s at. If I were 12, I’d have posters of all cycling heroes on my walls. Before I leave this planet, I will go to the Spring Classics. I will watch a stage on the Mortirolo in Italy. And I will run like a drunk idiot next to some racer on Alpe d’Huez. Mark my words.

Tell us about your best travel adventure.

This sounds so sad, but most all my great travel adventures are by bicycle. I once road-tripped to Couer d’Alene from Denver in one day (16 hours) in a Mini Cooper with three bikes on the roof. I once raced Ironman Galveston on a broken foot and had a personal best. I think my favorite, though, is still the big city. I went to college in New York City and still love to go back as a tourist. Mostly because I know I don’t have to search for an apartment while I’m there.

Why I Ride: Gigi Kelly

Posted on May 19, 2015 - 5:34 pm by keith_ritter

I have been riding a bike as long as I can remember.

Usually it was a hand-me-down from my older sister, but the time came for a “decent” bike when I started participating in the sprint triathlon circuit. So of course I chose it based on the color–hot orange. I was a mediocre swimmer and an average runner, but I made up all my time on the bicycle. I moved on from the triathlons soon after I won my first and only trophy–Best in Age Group–but I kept biking.

One of the first dates I had with my husband, Scott, was mountain biking. It was mostly hills, and some were pretty steep! I quickly realized that the hot orange number was out of date and I needed a new ride. I bought a Gary Fisher. Twenty four years later we still have that bike, although it has received a few upgrades. Scott rides it with knobby tires while I ride my Trek 7700 Hybrid (which was my upgrade around 2004).

I am not a serious biker by any stretch of the imagination. Living in Madison, Wisconsin I have several friends who work in the bike industry and we heard about a Trek Travel trip to the California Wine Country. It may have even been one of Trek Travel’s first years in business. It sounded good to me and a group of us signed up.

I had no Idea this trip would be so life changing. My trip preparation included working with Carmichael Training Systems. There was all kinds of technical advice to take advantage of, which was too much work for me. But I gleaned one suggestion that that has stayed with me. “Ride at least 100 miles per week and you will be ready.” No problem. I can do that.

On our first trip, we were lucky to ride with Frankie Andreu, who is a nine time Tour de France finisher. I learned from one of the best. I can still hear him say, “Get on my wheel!” So I did. (Did I mention he was really cute, too?) I completed every climb on every ride, although there may have been a few choice words along the way. “One Hundred mile per week and you will be ready.”

It became my mantra. “One Hundred miles per week and you will be ready.” Every day I can, I jump on my bike and ride. When asked what I am training for I reply, “I am training for life.” One hundred miles per week provides a goal to work toward, a sense of accomplishment, and a strong and healthy body. Did I mention all the calories burned? Sometimes I ride alone, sometimes with friends, other times I meet people on the trail and ride with strangers for a while. Camaraderie comes easily.

One wedding anniversary I received a square box…surely a beautiful watch or bracelet. As I opened the box my husband said, “You might not like this at first, but you will come to love it.” It was a Garmin 305. He was right. I love this piece of equipment. Time, distance, average speed, calories burned, routes ridden. I keep track of everything!

Last summer the beloved 7700 was not rolling along as she once did. Because I had a flat, I stopped into a bike shop. While I was there I asked for an opinion on the overall condition of my bike. The guys kind of laughed. You need a new chain, new cassette, brakes, brake cables, tires and a few spokes. Is it worth it I asked? They said, “Are you kidding? This is a great bike!” This one is made in the USA and definitely worth updating. I am now ready to roll into my next decade with this bike.

Over the years with Trek Travel I have climbed Mt. Ventoux in Provence; I achieved a speed of 47 mph on a descent in Utah riding from Bryce Canyon to Zion; we rode the 78 mile “High Road” from Santa Fe to Taos. We have ridden through Chianti tasting wine, eating delicious food and enjoying the beauty of ancient Italy.

All this with 100 miles per week!

How to Eat On and Off the Bike

Posted on April 13, 2015 - 6:53 pm by keith_ritter

Published by Clif Bar as part of their “Eat Like an Athlete” series, this infographic shows you how opposites attract to create a balanced nutrition plan for endurance athletes.

Quick and Effective Workouts for Travel

Posted on March 9, 2015 - 3:22 pm by keith_ritter

As guides, we spend a lot of time on the road, and it’s unfortunately not always on a bike. Long hours of travel and big days preparing our trips mean that we need to make the most of our time. When we can’t get out for a bike ride or a run, we like to do workouts that will give us the most bang for our buck.

High intensity interval training (HIIT) does just that. The workouts don’t require any equipment, and can be varied for intensity and to keep things interesting. Here’s a sample 10 minute session:

Jumping Jacks
Squats
Burpees
Lunge Jumps
Push Ups
V Ups
Tuck Jumps
Prone Walkout
Mountain Climber
Plank to Push Up

This particular workout consists of 10 exercises. For each set, there is a 40 second interval of work and a 20 second interval of rest. Start by doing as many jumping jacks as you can in 40 seconds, and then take 20 seconds to recover and set up for squats. Repeat this for each exercise on the list.

If you have more time, you can do a 20 minute workout by simply repeating the entire program. If you have less time, research has shown big fitness gains by using a Tabata regimen: 8 rounds broken into 20 seconds of super intense exercise followed by 10 seconds of rest. This makes for a quick and difficult 4-minute workout.

To make a workout harder, do more repetitions of each exercise or do a more challenging version of the exercise. To do an easier session, do fewer reps or a less challenging version of each exercise.

To time yourself, there are free interval timer apps for iOS and Android phones that allow users to create custom timers for different workouts. I particularly like the “Gymboss” app, but find whichever one works best for you.

However, I’ll let you in on a guiding secret: some days we don’t have time for even a quick interval training session. On days like this, when we’re working before sunrise and still going long after sunset, we follow a five step regiment to stay in shape:

1. We ride our bikes.

2. We lift weights.

3. We stretch.

4. We eat well.

5. We stay hydrated.

Trek Travel assumes no liability. Before starting this or any other exercise program, be sure to check with your doctor.

Older posts

GIRONA

Spain’s Cycling Mecca

MALLORCA

Island Life

SOLVANG

California Dreaming

TEXAS

Bigger is Better

GREENVILLE

Blue Ridge Beauty

Winter Cycling Training: Zone 2 is Number 1

Winter Cycling Training Gear

Winter Cycling Training Programs

Winter Cycling Training Camps

*Trek Travel assumes no liability. Before starting this or any other exercise program, be sure to check with your doctor.*

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What is the Difference?

Ultimate Luxury:

Luxury:

Explorer:

Combined:

Activity Level

Level 1:

Level 2:

Level 3:

Level 4:

What are your trip styles?

Classic - Reserve:

Classic - Signature:

Classic - Discover:

Ride Camp:

Pro Race:

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Trek Travel assumes no liability. Before starting this or any other exercise program, be sure to check with your doctor.