Transformed by Cycling in the Himalayas

Transformed by Cycling in the Himalayas

Table of Contents

1. Introduction
2. Bikepacking in the Himalayas: A Trip of a Lifetime
3. Fitness Level Before the Trip
4. Zone Two Training and its Benefits
5. The Impact of Altitude on Fitness
6. Zone Two Training at High Altitude
7. Testing Fitness: A 5-Minute Max Test
8. Testing Anaerobic Capacity
9. Completing an FTP Test
10. The Results: Improved Fitness
11. Bikepacking as Effective Training
12. Balancing Volume and Intensity in Training
13. Next Steps: High-Intensity Work and Strength Training

Bikepacking in the Himalayas: A Journey to Improve Fitness

Bikepacking is an adventurous way to explore new landscapes and challenge oneself physically. Recently, I embarked on a two-week bikepacking trip in the mesmerizing Himalayas. This trip was not just for pleasure, but also an opportunity to Create two films for GCM Plus. In this article, I will share my experience of bikepacking in the Himalayas and how it impacted my fitness. Join me on this thrilling journey to discover the effects of altitude and increased volume on my riding abilities.

Introduction

As a dedicated cyclist, I am always looking for ways to improve my fitness. However, with the responsibilities of family and work, finding time for extensive training can be challenging. Like many riders, I try to squeeze in as many hours as possible, typically averaging between five to six hours of riding per week. Despite my consistent efforts, my fitness level seemed to plateau. This raised an ongoing question: how can I enhance my fitness to achieve better performance on the bike?

Bikepacking in the Himalayas: A Trip of a Lifetime

The opportunity to go on a bikepacking expedition in the Himalayas was both exciting and daunting. The landscapes promised breathtaking views, but the altitudes ranging from a thousand to five and a half thousand meters presented a unique set of challenges. My primary task was to document the journey and capture the essence of this incredible adventure. Little did I know that this experience would also transform my fitness and provide valuable insights into the world of endurance training.

Fitness Level Before the Trip

Before embarking on the bikepacking adventure, I wanted to assess my fitness level. Although I did not conduct a dedicated fitness test, I was well aware of my usual routine. My training mainly consisted of zone two riding, a recommended intensity for building base fitness and improving mitochondrial function. With an average power output ranging between 245-250 watts on my indoor trainer, I had a clear understanding of where my fitness stood.

Zone Two Training and its Benefits

Zone two training had been the cornerstone of my fitness routine. It helped me maintain a good level of fitness, but I struggled to see significant improvements. However, the two weeks of bikepacking at altitude proved to be an unexpected catalyst for change. The increased volume of riding not only pushed my physical limits but also had a noticeable impact on my zone two performance.

The Impact of Altitude on Fitness

Altitude is known to affect endurance performance due to the lower oxygen levels. While the scenic Himalayas provided an incredible backdrop for my bikepacking expedition, the reduced oxygen made each pedal stroke more challenging. Despite the physical demands, I discovered that riding at high altitudes had a unique training effect. The combination of increased volume and altitude presented an intriguing opportunity to enhance my fitness.

Zone Two Training at High Altitude

During the bikepacking trip, my riding volume tripled compared to my usual routine. This sudden increase in volume acted as a form of high-intensity training, albeit in a sneaky way. Surprisingly, my body responded positively to this intense demand. While my aerobic fitness improved significantly, I also noticed a heightened Sense of fatigue in my legs during and after the rides.

Testing Fitness: A 5-Minute Max Test

Curiosity got the better of me upon returning from the Himalayas. I wanted to assess the impact of the increased volume and altitude on my fitness. The first step was conducting a 5-minute max test to evaluate my anaerobic performance. This test would help gauge my top-end fitness and reveal any changes that occurred during the bikepacking expedition.

Testing Anaerobic Capacity

Unfortunately, the bikepacking trip did not involve much anaerobic training due to its focus on endurance and adventure. This lack of specific training may explain the slight decline in my anaerobic capacity. Pro cyclists often employ altitude training strategies to optimize performance, sleeping at high altitudes and training at lower elevations. In my case, the altitude may have had an unintended consequence on my anaerobic fitness.

Completing an FTP Test

To obtain a comprehensive understanding of my fitness improvement, I decided to perform an FTP test, a common benchmark for measuring cycling performance. This test involved a 10-minute block below FTP, followed by 10 minutes at estimated FTP, and finally, a maximal effort at 110% of FTP for as long as possible. By analyzing my performance during this test, I hoped to gain insights into my overall fitness level.

The Results: Improved Fitness

During the FTP test, I observed a four percent improvement in my 20-minute power output compared to pre-Himalayas. While the accuracy of FTP calculations may be subject to debate, the improvement highlighted the positive effects of bikepacking and increased volume on my fitness. The combination of altitude training and extended riding hours proved to be an effective way to enhance my aerobic capacity.

Bikepacking as Effective Training

Reflecting on my experience, I realized that bikepacking can serve as a highly effective training method for building aerobic fitness. The extended hours of riding, combined with the challenges of altitude, pushed my body to adapt and improve. This form of endurance training has the potential to benefit both amateur and professional cyclists seeking to elevate their performance.

Balancing Volume and Intensity in Training

The key takeaway from my bikepacking expedition is the importance of finding the right balance between volume and intensity in training. While high-intensity workouts and strength training are essential for improving anaerobic capacity and power, incorporating extended periods of endurance riding can provide a solid foundation of aerobic fitness. By carefully structuring training plans to include a mix of both volume and intensity, riders can optimize their overall performance.

Next Steps: High-Intensity Work and Strength Training

Building upon the foundation of improved aerobic fitness gained from bikepacking, I Am Now focused on incorporating high-intensity training and strength exercises into my routine. By targeting both ends of the intensity spectrum, I hope to capitalize on the benefits of increased volume while enhancing my anaerobic capacity. The journey to peak fitness continues, and I am excited to see how these next steps will further enhance my cycling performance.

Highlights:

1. Bikepacking in the Himalayas provided a unique opportunity to enhance fitness.
2. Zone two training at altitude proved to be highly effective for aerobic improvement.
3. Altitude training can potentially impact anaerobic capacity.
4. Conducting fitness tests before and after the trip revealed significant improvements.
5. Bikepacking is an adventurous and effective form of endurance training.

FAQ:

Q: Can bikepacking at altitude improve my fitness? A: Bikepacking at altitude can have a positive impact on fitness by increasing volume and challenging the body's aerobic capacity.

Q: How does zone two training improve fitness? A: Zone two training, also known as low-intensity endurance training, enhances mitochondrial function and builds base fitness.

Q: Did the altitude training affect anaerobic capacity? A: Altitude training may have a slight negative effect on anaerobic capacity due to the focus on endurance and the reduced ability to perform high-intensity efforts.

Q: How long did it take to see improvements in fitness? A: Significant improvements in aerobic fitness were observed after two weeks of bikepacking at altitude.

Q: Can bikepacking be used as a training method for professional cyclists? A: Bikepacking can be a valuable training method for both amateur and professional cyclists, especially for building aerobic fitness and endurance. However, specific high-intensity training should also be included in a comprehensive training plan.