{"id":61031,"date":"2020-09-28T12:12:00","date_gmt":"2020-09-28T19:12:00","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=61031"},"modified":"2020-12-22T07:49:37","modified_gmt":"2020-12-22T15:49:37","slug":"training-for-bikepacking-how-one-cyclist-used-low-volume-to-prepare-for-100-rugged-miles","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/training-for-bikepacking-how-one-cyclist-used-low-volume-to-prepare-for-100-rugged-miles\/","title":{"rendered":"Training for Bikepacking: How One Cyclist Used Low-Volume to Prepare for 100 Rugged Miles"},"content":{"rendered":"\n<p>Structured training is a helpful tool for every cycling discipline. Rob Belsom used TrainerRoad\u2019s low-volume plan to prepare for a rugged 100-mile bikepacking event. Juggling work and family commitments, Rob has some tips for anyone seeking adventure through bikepacking.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/successful-athletes-podcast\">Share your success story<\/a> and tell us how TrainerRoad helped you reach your goals.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Bikepacking With Indoor Training and Big FTP Gains With Rob Belsom \u2013 Successful Athletes 019\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/V3yvbLKC_2o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Key Takeaways<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pick a training volume that lets you balance life and the bike.&nbsp;<\/li><li>Complete the drills in the workouts. They\u2019ll help improve your pedaling mechanics.<\/li><li>Analyze your workout after to compare against past performances. Seeing your progress is motivational.&nbsp;<\/li><li>Fuel during your workout. Not only does it make the workout easier, but it pays off during a long event.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Finding a Challenge in Cycling<\/h2>\n\n\n\n<p>Rob picked up cycling in 2008. He was riding twice a week when a move closer to the city caused riding to fall by the wayside. By 2014 with the birth of his son Jack, Rob was inundated with the responsibilities of his career while being a dad and husband. But in 2017, something changed, and Rob had a realization. He noticed that he \u201cdedicated a lot of time being a dad, being a husband, and working, but it didn\u2019t leave anything for me.\u201d<\/p>\n\n\n\n<p>While he was out shopping, Rob unexpectedly purchased a child\u2019s bike carrier. He dug out the bike and rode for a few miles. But the ride wasn\u2019t much fun because of Rob\u2019s self-described \u201clack of fitness.\u201d However, that ride provided something that was lacking. Rob found something relaxing that allowed him to forget about everything else.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-child-seat-768x1024.jpg\" alt=\"Jack sits on the bike for a ride in which Rob learned that needed training for bikepacking.\" class=\"wp-image-61038 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-child-seat-768x1024.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-child-seat-225x300.jpg 225w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-child-seat-1152x1536.jpg 1152w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-child-seat-rotated.jpg 1512w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><figcaption>After buying a child seat, Rob took his son Jack for a short ride.<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Bikepacking Events<\/h4>\n\n\n\n<p>As Rob continued to ride, he got involved with self-supported bikepacking events. He signed up for the Jennride 50 in the Cotswolds region in South Central England. He started the event on a gravel bike, but the region known for its undulating terrain took its toll. Rob realized that his fitness wasn\u2019t where it needed to be and abandoned after thirty miles.&nbsp;<\/p>\n\n\n\n<p>Even though he didn&#8217;t finish, that first event was a learning opportunity in two ways. First, the event gave Rob a confidence boost for going on adventure rides.  He signed up for another bikepacking event\u2014a two-day ride with about 12,000 feet of climbing over 100 miles. The other key thing he realized was that he needed to increase his fitness.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-descent-1024x576.jpg\" alt=\"Rob used training for bikepacking to descend the Walna Scar climb.\" class=\"wp-image-61042 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-descent-1024x576.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-descent-300x169.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-descent-768x432.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/training-for-bikepacking-descent.jpg 1440w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/576;\" \/><figcaption>Rob descending from Walna Scar early in the morning.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Structured Training for Bikepacking<\/h2>\n\n\n\n<p>Before Rob\u2019s second bikepacking event, the Jennride 100, he bought a trainer and began commuting by bike. There wasn\u2019t any structure; it was just riding. Thinking that he just needed to ride more, Rob added to what he was already doing. But he soon realized that this was only digging a deeper hole and making himself more tired.&nbsp;<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<p>Rob\u2019s summer bikepacking ride was tough. The rarely flat route proved to be quiet a challenge, and his group decided to cut the route 10 miles short.&nbsp; Rob said that he cut the ride short because \u201cthe fitness wasn\u2019t there.\u201d When it was over, he was disappointed and discouraged.&nbsp; He said, \u201cI thought I would be more fitter than I was, but the random riding didn\u2019t really help me.\u201d At first, Rob felt as though he wouldn\u2019t want to enter an event again, but the spark came back.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Finding TrainerRoad<\/h4>\n\n\n\n<p>Soon after the summer bikepacking event, Rob had a four-hour drive for work and needed something to listen to in the car. He found the <a href=\"https:\/\/www.trainerroad.com\/podcast\">Ask a Cycling Coach podcast<\/a> and decided to give <a rel=\"noreferrer noopener\" target=\"_blank\" href=\"http:\/\/trainerroad.com\/sign-up\">TrainerRoad a try<\/a>. Rob took his first Ramp Test, had a 225w FTP, and began with Sweet Spot Base I Low Volume.<\/p>\n\n\n\n<p>One of the primary challenges in building fitness was Rob\u2019s ability to express his FTP for sustained periods of time. Starting out, he couldn\u2019t hold <a href=\"https:\/\/www.trainerroad.com\/blog\/sweet-spot-training-everything-you-need-to-know\/\" data-type=\"post\" data-id=\"32492\" target=\"_blank\" rel=\"noreferrer noopener\">sweet spot power<\/a> for more than ten minutes. But working through the plan\u2019s progression, Rob starting knocking out twenty-minute sweet spot intervals.&nbsp;<\/p>\n\n\n\n<p>Being able to hold a steady power helped with Rob\u2019s outdoor rides. He knocked ten minutes off a local climb and even noticed that the technical parts were easier because he wasn\u2019t fatigued. Being able to <a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.trainerroad.com\/blog\/how-to-improve-your-technical-mtb-skills\/\">clean a technical section<\/a> was a huge time saver, and restarting on a steep climb is difficult at best. Using a low-volume plan, Rob progressed over the next ten months from <a href=\"https:\/\/www.trainerroad.com\/cycling-training-plans\">Sweet Spot Base I and II<\/a>, then completed Rolling Road Race Build. He raised his FTP to 284w and has used <a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.trainerroad.com\/plan-builder\">Plan Builder<\/a> to start training for next year.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bikepacking Training Tips <\/h2>\n\n\n\n<h4 class=\"wp-block-heading\">Analyze Your Workout<\/h4>\n\n\n\n<p>During his training, Rob discovered some things that helped him overcome obstacles. As a design engineer, Rob appreciates a data-driven approach. So he used the Ride Notes feature and started recording how the workout felt, nutrition information, and what was working. Rob would also analyze the ride afterward. He\u2019d look at past workouts he had done more than once to see his progress\u2014higher power and lower heart rate. Seeing his hard work pay off was highly motivating.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Complete the Drills<\/h4>\n\n\n\n<p>Many TrainerRoad workouts feature pedaling drills, which Rob was a bit skeptical about at first. He said, \u201cYou think, are these really useful, but they show up outside, especially on technical climbs.&#8221; The drills helped Rob expand his cadence range, and instead of grinding at 80 rpm, he now spins at 95 rpm.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Find Another Workout<\/h4>\n\n\n\n<p>Sometimes life gets in the way of training, and sometimes you have some extra time. Rob suggests looking at the workout variants to find the same type of workout, but one that\u2019s shorter or longer. Choosing a -1 version means that you still get the work you need to progress your fitness.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Fuel The Work<\/h4>\n\n\n\n<p>Bikepacking events are long, and you\u2019re going to get hungry. Rob found that eating during the workouts helped train his GI system for those long rides. He typically would take in a sports drink during the shorter workouts and would eat gels during the longer ones. Not only did this make the training feel easier, but he learned what worked best for him.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Balancing Life and Training<\/h2>\n\n\n\n<p>Finding the balance point between the demands of life and training can be a challenge. With a demanding job and a six-year-old son, Rob had to find a way to fit in his training. At first, that meant training at five o\u2019clock in the morning. Recently he\u2019s been able to work from home, which helps in finding time to train. His son Jack has even gotten involved with his training.&nbsp;<\/p>\n\n\n\n<p>During a tough interval, Jack will come over and take a look at the screen and give his dad some encouragement. Sometimes, he\u2019ll read the workout instructions and give Rob some chocolate or sweets. Rob said, \u201cI think him being interested in what I am doing and why helps to motivate me and hopefully to challenge himself in the future.\u201d&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"768\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/Training-for-bikepacking-turbo-768x1024.jpg\" alt=\"Rob's son, Jack, sitting on the turbo he used for training for bikepacking.\" class=\"wp-image-61043 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/Training-for-bikepacking-turbo-768x1024.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/Training-for-bikepacking-turbo-225x300.jpg 225w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/Training-for-bikepacking-turbo-1152x1536.jpg 1152w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/09\/Training-for-bikepacking-turbo-rotated.jpg 1512w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1024;\" \/><figcaption>Jack enjoys helping his dad train for bikepacking events.<\/figcaption><\/figure>\n\n\n\n<p>Life and training are linked together for Rob. Training has increased his confidence off-the-bike, and he\u2019s seen a massive difference. He received a promotion at work and attributed that to the confidence gained from cycling. He said, \u201cI feel that I am more outgoing and confident in my communication with other people, which is reflected in the fact that I agreed to do the podcast. That definitely wouldn\u2019t have happened a year ago!\u201d You can connect with Rob in the <a href=\"https:\/\/www.trainerroad.com\/forum\/t\/bikepacking-with-indoor-training-and-big-ftp-gains-with-rob-belsom-successful-athletes-019\/43512\" target=\"_blank\" rel=\"noreferrer noopener\">TrainerRoad forum<\/a> and on <a href=\"https:\/\/www.instagram.com\/robbo1234biking\/?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/successful-athletes-podcast\">Tell us your story<\/a>. Success isn&#8217;t always a race win. It can be life-changing health improvements, reaching a personal goal, or more.\u00a0<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><strong><i>For more cycling training knowledge, listen to <a href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=Blog%20Post%2Flower%20weekly%20tss%20and%20still%20get%20fast&amp;utm_campaign=TrainerRoad%20Blog%20Content&amp;utm_content=Ask%20a%20Cycling%20Coach%20Podcast%20%E2%80%94%20the%20only%20podcast%20dedicated%20to%20making%20you%20a%20faster%20cyclist\" target=\"_blank\" rel=\"noopener noreferrer\">Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>. New episodes are released weekly.<\/i><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Structured training is a helpful tool for every cycling discipline. Rob Belsom used TrainerRoad\u2019s low-volume plan to prepare for a rugged 100-mile bikepacking event. Juggling work and family commitments, Rob has some tips for anyone seeking adventure through bikepacking. <\/p>\n","protected":false},"author":42,"featured_media":61055,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":""},"categories":[3198],"tags":[3416,2234,3417,1947,629,3388],"class_list":["post-61031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-successful-athletes","tag-bikepacking","tag-long-distance","tag-low-vol","tag-low-volume","tag-structured-training","tag-technical-skills"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/61031","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=61031"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/61031\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/61055"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=61031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=61031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=61031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}