timber trail training programme...achievable ride up & down it; continue with your ride. ride 60...

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TIMBERTRAILTRAININGPROGRAMME

ThisprogrammehasbeendesignedfortherecreationalriderwiththegoalofcyclingtheTimberTrailovertwodays.Bytheendofthisprogrammeyouwillhaveincreasedfitnessandtheconfidencetohelpyoutotackleyouradventure.

BEFOREYOUSTART

Bike&helmetchecks

Agoodworkingbikeandawell-fittinghelmetwillmakeallthedifferencetoyourriding.

Isyourbikecomfortabletoride?YouwillbeontheTimberTrailforseveralhoursbothdays.Beingcomfortablewillhelpmakeyourexperienceagreatone.Overthenextfewweeks,youwillhavethechancetoadjustyourbikeifissuesarise.Yourlocalbikeshopmayofferabike-fitcheck,oryoucouldcontactalocalcoachwhooffersthisservice.

Completeabikecheck(seelinkbelowforguidance).

https://www.bikeready.govt.nz/adults/tips-for-everyday-bike-riding-beginners-to-advanced/how-to-check-your-bike/

Doesyourhelmetfityoucorrectly?Checkitforcracksandfrayedstraps.

Healthcheck

Ifyouhavenotparticipatedinatrainingplanorregularexerciserecently,itisrecommendedyouvisityourdoctorforahealthcheck.

Recordingyourrides

DownloadacyclingAppontoyourphone(e.g.Strava,Relive,MapMyRide)torecordallyourrides.Itkeepsyouhonestwithyourtraining,andisagreatwaytoseehowfaryouhavecome,andtorecordyourTimberTrailexperience.

Thisarticleratesthebestcyclingapps:

https://www.bikeradar.com/advice/buyers-guides/best-cycling-apps/

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Bikeskills

Thisprogrammepresumesyoucanbalanceonabike,rideforwards,aroundcorners,upanddownahill,andbrakewithcontrol.Havingriddenoneasymountainbiketrailsorgravelroadsisanadvantage.

Gettingthemostoutofyourtrainingplan

Makethisplanworkforyoubyadjustingthetrainingdaystosuityourweeklyroutine.Thelastthingyouwanttodoisscheduleyourtrainingridesondaysyouaregettinghomelateorarerushingabout.Considerwhenyouwillberidingthetrailandcountbackeightweeks.Thiswayyouknowwhentokick-startyourtrainingusingthisprogramme.

Bookingyourtrip

Ifyouhaven’talready,getonlineandbookyourTimberTrailtrip.Considerridingthetrailwhenoperatorsarelessbusysuchasmidweek,Friday/SaturdayorSunday/Monday.

TheTimberTrail’sPlanYourTripsectionontheNewZealandCycleTrailwebsitewillhelpyouorganiseyouradventure:https://nzcycletrail.com/find-your-ride/22-great-rides/timber-trail/

CheckoutthislinkforalistofTimberTrailservicestoo:

https://www.timbertrail.co.nz/shop/

Disclaimer&safety

Thisisaself-directedprogramme.Shouldinjuryoccurasadirectresult,youaretoseekmedicalassistanceimmediately.Youare100%responsibleforyourownhealthandwellbeing.

Obeyallroadrulesandmakesureyoucanbeseenbyotherroadandtrailusers.Here’sashortblogonBikingEtiquette:https://nzcycletrail.com/need-to-know/biking-etiquette/

AndoneonRidingSafely:https://nzcycletrail.com/need-to-know/riding-safely/

Thisisalsoausefulshortcliponbeingvisibleonyourbike:https://youtu.be/6Z-CDydNHh0

Mostimportantlydon’tforgettoSMILEandenjoyyourself,thisismeanttobeFUN!

ThisprogrammehasbeencreatedbyCycleCoachJanetStarkwww.cyclecoach.co.nz.Ifyourequireextraassistancewithcoachingorhaveaquestionpleasecontactmedirectly.

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BIKEGEAR

Bikegloves

Glovesprotectyourhandsfromsun,coldandbranches/bushes.ItishighlyrecommendedyouhaveapairfortheTimberTrail.Onacolddayyourhandswillcooldownquicklyespeciallywhenridingdownhill.Inthesummermonthsyourhandscangetsweatycausingthemtosliponthegrips.Full-finger,fingerlessandwaterproofglovesareallacceptable.

Paddedcyclepants

Thesecomeinthreedifferentstyles–Lycrawithpadding(bodyhugging),shortswithattachedpadding,orshortswithseparatepaddedliner.Findthestylethatworksforyou.Ifindshortswithattachedpaddingcanmoveforwardwhileridingandaren’tascushioning.

Raincoat

AwaterproofjacketthatfitswellisamustwhenridingtheTimberTrail.Iftoolongthejacketcangetcaughtuponyourbikeseatwhengettingonoroffthebikeorcatchonyourbackwheel.

Daybag

Youwillneedtocarryyourdayitemsforyourtrip.Ifyourbagisnotcomfortable,i.e.strapsdigginginormovingaround,itwillstartannoyingyounotmanykilometresin.Onyourendurancetrainingridestakeyourbagwithyouandadjustifneeded.Ilikeabagwithstrapsthatcliparoundyourchestandhipsasitfeelsverysecureontheback.

Shoes

Havingtherightcombinationofshoeandpedalcanmakeallthedifferenceintrustingyourabilitynottoslipwhenthetrailgetsalittlerough.Tryoutdifferentshoestoseewhichcombinationworksthebestforyou.Ifyouarestillhavingissuesyoumayneedtolookatreplacingyourpedalswithawiderplatformorpurchasingmountainbikeshoes.

Water

Takesufficientwateronyourride.Practisetakingyourdrinkbottleoutoftheholderwhilebiking,havingadrinkandthenputtingitbackinthebottlecagewithoutstopping.Ifyouhaveahydrationbackpack,considerputtinglesswaterinyourbladderandusingitinconjunctionwithabottleonthebike.Thiswillmakeyourbaglighterandmorecomfortable

Layeredclothing

WeatherontheTimberTrailcanchangerapidlyandit’simportanttohavetherightclothing.Layeringworkswellunderyourraincoatespeciallyifthereisacoldwindorit’sraining.Bulkyclothesarehardertocarryandlesslikelytofitwellunderajacket.

CheckouttheWhattopackblogontheNZCTwebsiteforsomeusefultips:https://nzcycletrail.com/need-to-know/what-to-pack/.

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WEEKONE

Bookyourtrainingridesintoyourcalendarinadvancesoyoudonotgetside-trackedandrunoutoftimeduringtheweek.Missingtheodddayisokaybuttheideaofthisprogrammeistorideregularly.

CoachingTip#1–Stretching

Lookafteryourbodybysettingasidetimetostretch,especiallyifyouspendalotoftimesittingatadeskorinfrontofacomputer.Thiswilladdvaluetoyourtraining,increasingyourcomfortandperformanceonthebike.Youcanbeachievethisatyoga,pilatesorastretchingclass,withmanyfreeoptionsavailableonlinethatcanbedoneathome.

Thisweek’straining

Exploreyourlocalneighbourhoodfindingthehills,pathways,trails,andquietroadsthatyoufeelcomfortableridingon.

Mon Tues Wed Thurs Fri Sat Sun Ride30mins

GettingstartedEasyrideclosetohome

Ride45minsRidetoahillthatisachievableRideup&downit;continuewithyourride.

Ride60minsUndulating(smallhills&flat)Tryandridewithoutstopping

Nothingcomparestothesimplepleasureofabikeride.

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WEEKTWO

Routineisthekeytoimprovingyourfitnessandbecomingusedtoregularexercise.Youwillfindsomedaysharderthanothersdependingonifyouhaveeatenenough,hadagoodsleepandhowbusyyouhavebeen.

CoachingTip#2–Looking

Whenridingyourbikelookwhereyouwanttogo,notwhereyoushouldn’tgo,i.e.offtheedgeofthepath.Yourbikewillfollowyoureyes.Glancingatfeaturesalongthewayisokay,butdon’tletthoseeyeslinger:bringyourfocusbacktothedirectionyouareheading.

Thisweek’straining

FindaGrade2/Easyoff-roadtrailaspartofyourweekendride,andcontinuetousethelocalroadsandpathwaysclosetohomeforyourweekdayrides.

Mon Tues Wed Thurs Fri Sat Sun Ride30mins

TempoWorkout5minswarmupEasygearSpinthelegs3minsHardergearPushthelegs2minsRepeatx45minswarm-down

Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx2Continuerideatasteadypace5minswarm-down

Ride75minsEnduranceRide5minswarmupIncludeagrade2trailRideitatanachievablesteadypaceTryandridewithnostopping5minswarm-down

Allowyourselftobeabeginner.Noonestartsoffbeingexcellent.

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WEEKTHREE

TheTimberTrailhassomelonghillclimbsthatseemtotakeforever.Justthinkofthesenseofachievementofcompletingthem.Yourtrainingwillhelpwiththeseclimbs.

CoachingTip#3–Breathing

Whenridingkeepyourairwaysopenallowingyourbodytogetsufficientoxygen.Ifyoufindyourchinispointeddownliftitup,andifyourchestistuckedinwardspushyourshoulderbackandpuffingyourchestforward.

Thisweek’straining

Foryourenduranceride,picksomewhereyouhaveneverbikedbefore.Thishelpswithgivingyounewexperiencesandaddstoyourcyclingskillbase.

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmupEasygearSpinthelegs2.5minsHardergearPushthelegs2.5minsRepeatx45minswarm-down

Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx3Continuetorideatasteadypace5minswarm-down

Ride90minsEnduranceRideIncludeagrade2trailorgravel/off-roadAddinahillRideitatanachievablesteadypaceOnestoponly

Ride30minsRecovery30minsFlatandeasygearing

Tobike,ornottobike:thatisnotaquestion.

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WEEKFOUR

ActiveRest.Donotskipthisweekaswewanttokeepthebodymoving,butnotworkashardallowingittorecoverandrest.

CoachingTip#4–Confidence

Spendingtimeonthebikeandgainingexperiencewillhelpyouwithtrustingyourdecisionswhileriding.Herearesometips:ridewithpeopleyoufeelcomfortablewith;ridebehindsomeonewhoismoreskilledthanyoufollowingtheirlines;ridenewplacesandtryridingondifferentsurfaces.Totakeittothenextlevel,haveacoachingsession.

Yourbike

Thinkabouthowyourbikehasbeensoundingduringyourtrainingrides.Ifyouhaveanyconcernsthatneedextraattentionheaddowntoyourlocalbikeshop.

WhattoexpectontheTimberTrail

CheckouttheNewZealandCycleTrailwebsitefordetailsoftheTimberTrailandwhattoexpectoveryourawesometwo-dayexperience.Notetrailhighlightsyoumaywanttostopat,suchastheside-triptoMtPureora,andhowlongtheridemighttakeyou.

https://nzcycletrail.com/find-your-ride/22-great-rides/timber-trail/

Thisweek’straining

Stayclosetohomethisweek,makingeverythingeasyandthereforefittinginaroundyourschedule.

Mon Tues Wed Thurs Fri Sat SunBikecheck&clean

30minsRecoveryEasyflatride

30minsRecoveryUndulatingEasyride

45minsActiveRecoveryUndulatingJustenjoy

Ijustneedtoridemybike.

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WEEKFIVE

Youshouldbestartingtonoticeadifferenceinyourridingability,confidenceandfitness.Patyourselfonthebackfordoingsowell.

CoachingTip#5–Braking

Practisebrakingindifferentsituations.Trysqueezingbothbrakestostop.Whenridingdownhillsuseyourbodytohelpyoustopmoreeffectivelybyshiftingyourweightbackandpushingyourfeetintothepedals.

Thisweek’straining

Findahillthatyoustruggletorideup,i.e.youcanonlyjustgetupit.Notashortsharpsteeponebutalongeronethatseemstogoonforever.

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmup5minsFastpace5minsEasypaceRepeat2times5minswarm-down

Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx1Continuetorideatasteadypace5minswarm-down

Ride120minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceOnereststoponly

45minsUndulatingride(ataneasypace)

Lifeislikeridingabicycle,tostaybalancedyoumustkeepmoving.

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WEEKSIX

Thisisyourbiggesttrainingweek.Rememberitisaboutspendingtimeonyourbike.Congratulateyourselfforallyoureffortsofar.

CoachingTip#6–Lighthands,heavyfeet

Whenriding,practisegettingoffyourseatandpressingyourfeetintothepedalswithyourhandsinaneutralposition,i.e.wristsnotbentandnodeathgrip.Changeyourpositionbybendingyourknees,elbowsandhips,keepinginmindthe‘lighthands,heavyfeet’saying.Practiceondifferentsurfacesandseehowyourbikehandles.

Thisweek’straining

Findaplacethatinterestsyouandfinishyourridenexttoacafetorewardyourefforts.

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmup7minsFastpace3minsEasypaceRepeat2times5minswarm-down

Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx2Continuetorideatasteadypace5minswarm-down

Ride140minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceTworeststops

60minsIncludeonehill

Life’saclimb,buttheviewisgreat.

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WEEKSEVEN

YourtrainingfortheTimberTrailTripisalmostcomplete.Startturningyourfocustomakingsureyouhaveallthenecessarygear.Itisnottoolateforatriptotheshopsorborrowingitemsfromafriend.

CoachingTip#7–Hillclimbing

Whenridingupahillandyouhaverunoutofgearsorhitasteepsectionoftrailoryourfrontwheeldoesnotfeelveryconnectedtotheground,tryshiftingyourbody(bum)slightlyforwardonthebikeseat–itisnotabigmovement.Thiswillmoveyourlegsmoredirectlyoverthepedals,allowingyoutoputextraeffortintoyourpedalling.Keeplookingaheadandfocusonwhatyouaredoing.

Thisweek’straining

Rideinyourfavouritelocationstokeepyoumotivatedthisweek.Youarealmostthere!

Mon Tues Wed Thurs Fri Sat Sun 30mins

Fastpaceorspinclass

45minsHillRideyourfavouritehillthathasagreatdownhillsection

60minsTrailsoroffroadIncludehills

30minsEasyride

I’mdoingthisforme.

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WEEKEIGHT

Congratulations,it’snowtimetopackanddoyourlast-minutebitsandpiecesbeforeheadingonyourTimberTrailexperience.Thereissomuchtoloveaboutthetrail,whichwillmorethanmakeupfortheeffortrequiredtocompletebothdays.

CoachingTip#8–Gettingoffyourseat

Stayingseatedforthewholetripandinthesamepositionwillmakeyourbodytireandbecomeuncomfortable.MakeaconsciousefforttochangeyourpositionthroughoutyourrideontheTimberTrail.Onslightdownwardslopesgiveyourbodyarestbystandingonthepedalsinalevelpositionandwigglingyourbodytoeaseanystiffness.

Triptask

Thisweek’staskistogothroughallyourgearandclothingmakingsureyouhaven’tforgottenanything.Takingafewminutesoutofyourweektocheckthingsoverwillallowyoutoarriveatthestartofthetrailrelaxedandpreparedforyouradventureahead.

CheckouttheNewZealandCycleTrailwebsiteformoreinformation.

https://nzcycletrail.com/need-to-know/

TheMountainSafetyCouncilsBackcountryMountainBikingguideisalsoareallyusefulresourceforpeopleheadingoutfortwo-wheeledwildernessadventuresliketheTimberTrail:

https://issuu.com/nzmountainsafetycouncil/docs/170703.msc.com.mountainbike.guide?e=2922887/50795310

Thisweek’straining

Youhavetwoveryeasysessionsonthebikeplustwodaysonthetrail.Thebestweekofyourtrainingprogrammeisabouttobeginandendonatotalhigh.Shoutouta‘wahoo!’formeonyourfinaldescent.

Mon Tues Wed Thurs Fri Sat SunBikeCheck 30mins

Easyspin

Pack 30minsEasyspin

Travel TimberTrail TimberTrail

MayyouhaveatotallyawesometripsoakinguptheTimberTrail’sgoodness.Youcanshareyourtrailstories&photoshereathttps://nzcycletrail.com/your-stories/.

Whynotheadbacktohttps://nzcycletrail.com/find-your-ride/22-great-rides/andstartplanningyournextcyclingholiday?FormorewildernessheadtotheWestCoast(https://nzcycletrail.com/find-your-ride/22-great-rides/west-coast-wilderness-trail/),orformoregradientaimfortheMountainstoSea(https://nzcycletrail.com/find-your-ride/22-great-rides/mountains-to-sea/).

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WEEK-BY-WEEKTRAININGSUMMARY

Week1

Mon Tues Wed Thurs Fri Sat Sun Ride30mins

GettingstartedEasyrideclosetohome

Ride45minsRidetoahillthatisachievableRideup&downitcontinuewithyourride

Ride60minsUndulating(smallhills&flat)Tryandridewithoutstopping

Week2

Mon Tues Wed Thurs Fri Sat Sun Ride30mins

TempoWorkout5minswarmupEasygearSpinthelegs3minsHardergearPushthelegs2minsRepeatx45minswarm-down

Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx2Continuerideatasteadypace5minswarm-down

Ride75minsEnduranceRide5minswarmupIncludeagrade2trailRideitatanachievablesteadypaceTryandridewithnostopping5minswarm-down

JanetStark(CycleCoach&Educator) www.cyclecoach.co.nz Page13of15 Gettingyouonyourbikeandlovingit

Week3

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmupEasygearSpinthelegs2.5minsHardergearPushthelegs2.5minsRepeatx45minswarm-down

Ride45minsHillSession5minswarmupRidetohillsteadypaceUp&downthesamehillx3Continuetorideatasteadypace5minswarm-down

Ride90minsEnduranceRideIncludeagrade2trailorgravel/offroadAddahillRideitatanachievablesteadypaceOnestoponly

Ride30minsRecovery30minsFlatandeasygearing

Week4

Mon Tues Wed Thurs Fri Sat SunBikecheck&clean

30minsRecoveryEasyflatride

30minsRecoveryUndulatingeasyride

45minsActiveRecoveryUndulatingJustenjoy

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Week5

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmup5minsFastpace5minsEasypaceRepeat2times5minswarm-down

Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx1Continuetorideatasteadypace5minswarm-down

Ride120minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceOnereststoponly

45minsUndulatingRide(ataneasypace)

Week6

Mon Tues Wed Thurs Fri Sat Sun 30mins

TempoRide5minswarmup7minsFastpace3minsEasypaceRepeatX25minswarm-down

Ride45minsHillSession5minswarmupLongerhillUp&downthesamehillx2Continuetorideatasteadypace5minswarm-down

Ride140minsEnduranceRideIncludeagrade2trailorgravel/offroadplus2hillsRideitatasteadypaceTworeststops

60mins(includeonehill)

JanetStark(CycleCoach&Educator) www.cyclecoach.co.nz Page15of15 Gettingyouonyourbikeandlovingit

Week7

Mon Tues Wed Thurs Fri Sat Sun 30mins

Fastpaceorspinclass

45minsHillRideyourfavouritehillthathasagreatdownhillsection

60minsTrailsoroff-road(Includehills)

30minsEasyride

Week8

Mon Tues Wed Thurs Fri Sat SunBikeCheck 30mins

EasyspinPack 30mins

Easyspin

Travel TimberTrail TimberTrail

WAHOO!