By Ron Berry Master Physical Therapist, Expert Cyclist
Santa Barbara 100 – 10 weeks out
For those of you who have been getting on the bike this summer and getting yourselves fit, would you like to have a celebration of your fitness at the end of the summer? And, for those of you who haven’t been on the bike much but want to have a great fitness goal, combined with a super vacation weekend, I want to suggest you join some of us from PHASE IV and Forster Physical Therapy for the Santa Barbara 100, October 19, 2019.
Santa Barbara is a wonderful place for cycling with it's cool coastal roads, rolling foothills, and large nearby mountains. There is great terrain and diversity. For those who want to make it a nice active holiday whatever level of challenge is appealing can be found with this event. It's also nice that if one member of the group, couple, wants to really push themselves but another person doesn't, it's not a problem. All 4 rides end at the same post race meal and beer garden party. And all 4 options burn calories, make you stronger, and give you a great day in a beautiful place!
The event has options. As the name suggests, there is a Century option, as in 100 miles. But, there are also much more doable 100 kilometers, 62 miles, Metric Century options. And, for those who will be satisfied with 34 miles, there's that option, as well.
All 4 rides start at Ledbetter Beach and, while the shorter ride stays mostly flat, the course rolls into the foothills near the orchards, vineyards, and horse ranches. There will be SAG stops, which will be a place for bathroom breaks and snack and liquid refills. It all sounds like it will be a very good event.
The Century, and the more challenging of the Metric Century rides, get to experience Gibraltar Road. Gibraltar Road is a 7 mile climb with around 3,000 feet of climbing. It is often a highlight of the professional Tour of California. Outside magazine has compared it to the Col du Galibier, which was a part of this year’s Tour de France. The climb is so iconic that there will be a time split taken called the Gibraltar Challenge in which awards will be given ( king of the mountain points) and masochistic pleasure will be had by many. Pump up your tires; lose a little weight; time to scoop those pedals up and over.
This event is appealing to us at PHASE IV because helping people prepare for events like these is a big part of what we do here. To be able to ride for many hours and be happy about it depends on controllable training aspects that are dictated by science and not whim. Both the metabolic and structural aspects of endurance training are our specialty, and we know how to get you to the finish line uninjured and in good form.
Metabolically, the critical goal in training is to train your body to access your fat as fuel. Fat as fuel allows you to sustain your efforts much longer. If your body always burns glycogen, carbs, then you have to gorge yourself with snacks as the event grows longer. This leads to gastrointestinal upset and cramping, which will end your race prematurely. However, even the leanest of us has enough fat stores to get through a 100 mile ride, we just need to be able to access it.
Through Metabolic Analysis we can help you learn more about your body and how to train in such a way that you utilize fat for fuel. You’ll discover your optimal levels of exertion to train your body to burn fat. We will also adjust your nutrition so that you are limiting the carbohydrates that cause digestion problems and unnecessary weight gain.
Structurally, you need to be strong and flexible enough to handle the physical stress of a day of maximum effort. This is what we do at PHASE IV, and no one does it better.
We start you with a head to toe Structural Examination then personalize an exercise program to optimize your climbing strength to get up a mountain, and flexibility so you can stay on the bike without too much stiffness afterwards. At PHASE IV the four pillars of performance science are rooted in periodization; meaning your fitness is elevated in stages to peak you for the event. We also conduct a Bike Fit with a Master Physical Therapist, which can make a huge difference in your efficiency on the bike, and reduce the potential of injury and discomfort on your bike.
We hope you'll join our PHASE IV Team and gear up for the Santa Barbara Ride cycling event with the benefit of PHASE IV training science and decades of experience that PHASE IV Athlete, Rebecca Rusch, claimed taught her how to ride.
THE PHASE IV RECREATIONAL CYCLING TEAM GEARS UP FOR THE RIDE THE SANTA BARBARA CYCLING EVENT October 19, 2019 WITH 50% OFF PHASE IV SERVICES AND A FREE BODY COMPOSITION ANALYSIS
PHASE IV Cycling Team is comprised of recreational cyclist of all abilities who enjoy discounted and complimentary PHASE IV service in preparation for specific events and fun rides. Contact us to learn how PHASE IV uses science to assist our clients in the pursuit of their athletic and health goals. Cycling is a non impact activity providing some of the greatest health and fitness benefits of all athletic endeavors.
TRAINING SERVICES INCLUDE
VO2 Fitness Test determines your current strengths and weaknesses and provides a science based road map to your cycling and weight loss goals
PHASE IV Enduro Cycling Coaching Program provides a weekly training plan with specific goals to peak your experience at the Ride Santa Barbara Cycling Event October 19, 2019.
Resting Metabolic Test allows you to precisely match your calories to your activity levels to create a lean and fit body, protected against disease.
Precise Anatomical Bike Fit performed by CEO Robert Forster PT to create the most comfortable and powerful position on your bike
to fight fatigue and injury.
Structural Analysis is a head to toe FULL body evaluation by Master PT’s trained to expose your structural weaknesses and provide an exercise prescription to prevent injury and peak your performance
in any of your life endeavors.
PHASE IV Structure© Program addresses your structural and performance needs with easy to perform at home, or gym based strength and flexibility workout that progresses as you get stronger.
All PHASE IV RECREATIONAL CYCLING TEAM MEMBERS RECEIVE A COMPLIMENTARY BODY COMPOSITION ANALYSIS AND HEALTH AND PERFORMANCE CONSULTATION WITH OUR EXPERT EXERCISE PHYSIOLOGISTS.
OR EMAIL: INFO@PHASE-IV.COM