{"id":6701,"date":"2011-04-11T13:40:56","date_gmt":"2011-04-11T18:40:56","guid":{"rendered":"http:\/\/www.momstoolbox.com\/blog\/?p=6701"},"modified":"2011-04-11T13:47:54","modified_gmt":"2011-04-11T18:47:54","slug":"ms-150-cycling-training-plan","status":"publish","type":"post","link":"http:\/\/www.momstoolbox.com\/blog\/ms-150-cycling-training-plan\/","title":{"rendered":"MS 150 Cycling Training Plan"},"content":{"rendered":"

As some of you may know, in 2008 I trained for my first MS 150, which here in Houston, is actually two-day 180 mile<\/em><\/strong> bike ride. Before training for the MS 150, I was in moderate shape, but didn’t really exercise regularly. I wanted to complete the MS 150 with a smile on my face, though, so I met up with a trainer at my local YMCA who gave me a rigorous, but mostly doable, schedule.<\/p>\n

Here is what she suggested:<\/p>\n

10-week training plan to prepare for 2-day MS 150 bicycle ride<\/strong><\/p>\n

Week 1:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 30 mile ride, 10\u00a0 mile ride, 2-3 spin classes<\/p>\n

Week 2:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 35 mile ride, 10 mile ride, 2-3 spin classes<\/p>\n

Week 3: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 35-40 mile ride, 10 mile ride, 2-3 spin classes<\/p>\n

Week 4:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 40 mile ride, 15 mile ride, 2-3 spin classes<\/p>\n

Week 5: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 45 mile ride, 15 mile ride, 2-3 spin classes<\/p>\n

Week 6:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 50 mile ride, 20 mile ride, 2-3 spin classes<\/p>\n

Week 7:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 60 mile ride, 20\u00a0 mile ride, 2-3 spin classes<\/p>\n

Week 8:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 65 mile ride, 25 mile ride, 2-3 spin classes<\/p>\n

Week 9: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 65 mile ride, 25 mile ride, 2-3 spin classes<\/p>\n

** try to ride both outside rides on consecutive days this week<\/p>\n

Week 10:\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 80 mile ride, 30 mile ride, 2-3 spin classes<\/p>\n

Taper the week of the ride.<\/p>\n

 <\/p>\n

Her schedule suggested I exercise 5 days a week, but I had other priorities battling for my time, so I typically rode outside twice and took two spin classes each week.<\/p>\n

I also experienced some back pain, so she suggested abdominal exercises daily to strengthen my abs. I call these my anti-muffin top exercises<\/a> and they take about 10 minutes to do. If you click that link you can see just how to do them yourself (and see what I looked like doing them a few summers ago.)<\/p>\n

Following this plan, I was definitely ready for my first MS 150… and that was the year of the terrible headwind that was quite a discouragement, to say the least.<\/p>\n

Did I finish with a smile on my face as I had hoped?<\/p>\n

No, I didn’t.<\/p>\n

Instead I finished with tears of joy at having achieved such an accomplishment. I was also overcome with emotion thinking of how my 180 miles of effort (plus the training) was the least I could do to help those suffering the impact of Multiple Sclerosis. I signed on to do my first ride as a personal achievement. It has now become a commitment to help as long as I can. Who knows whom I will know who will be impacted next? I already know too many. One is too many. So I will ride and I will cry and I will pray and I will train others and ask for contributions to the MS Society <\/a>and prayers. It’s the least I can do.<\/p>\n

 <\/p>\n

PS I am so proud of one of our Bible in 90 Days mentors<\/a> who asked me for this training plan. She is training for her first MS 150 this August. Oh how I wish I could fly in and ride it with her!<\/p>\n","protected":false},"excerpt":{"rendered":"

As some of you may know, in 2008 I trained for my first MS 150, which here in Houston, is actually two-day 180 mile bike ride. Before training for the MS 150, I was in moderate shape, but didn’t really exercise regularly. I wanted to complete the MS 150 with a smile on my face, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[36,274,31],"class_list":["post-6701","post","type-post","status-publish","format-standard","hentry","category-cycling-inspiration-joy","tag-cycling","tag-cycling-training-plan","tag-ms-150"],"_links":{"self":[{"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/posts\/6701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/comments?post=6701"}],"version-history":[{"count":3,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/posts\/6701\/revisions"}],"predecessor-version":[{"id":6704,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/posts\/6701\/revisions\/6704"}],"wp:attachment":[{"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/media?parent=6701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/categories?post=6701"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.momstoolbox.com\/blog\/wp-json\/wp\/v2\/tags?post=6701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}