Suggested Training Guide

How to Begin

It is strongly recommended that you visit a health care professional before embarking on a serious training program to address any current or potential physical problems.

To determine how to begin, you will need to answer some questions about your own cycling ability and physical endurance.

Each person is different. Very few people have ever ridden almost 350 miles in 5 days. No matter what your cycling ability, you need to plan your training in incremental stages. The ride is not a race, but rather an endurance event. Your goal in training should be focused on gaining the strength and endurance to ride 5 days consecutively.

You will enjoy the ride if you pace yourself and listen to your body. "Injury Prevention" should become part of your daily mantra while training. Pushing yourself too hard might make you susceptible to injury and will only take the enjoyment out of your experience.

Once you have determined what your cycling ability is, you will need to map out a training program to make you as strong as possible. If you have not been on a bike for years, regardless of your physical shape, you need to start by riding mostly flat terrain and very few miles. With each subsequent ride you should increase your mileage in small increments. You need to get your body accustomed to this type of exercise.

Planning Your Training Program

Your goal is to train on a regular basis, increasing your mileage each week. Riding your bike is the best way to prepare your body. However, we all have demanding schedules and the weather is not always conducive to riding outside. A full training program should include cross training. Remember the goal is to gain strength and endurance. Your training should be geared towards this end. Also, you should try to enjoy your exercise program. You are more likely to participate regularly if you like the cross training that you have chosen. Swimming is wonderful for endurance training but if you don't like swimming, you most likely won't do it that often. So choose what sounds and feels good to you.

Cross Training

• Swimming
• Running
• Walking
• Hiking
• Spin classes
• Stairmasters
• Treadmills
• Weight training (use less weight and higher reps to achieve the muscle tone for cycling)
• Aerobic classes, such as Tybo, step classes
• Dancing
• Kayaking
  

Any sport that increases your lung capacity and keeps your muscles toned and limber is a great exercise when supplementing your weekly cycling.
Remember, there is no better way to train your body for this event then spending time in the saddle, on the road. But to alternate and enhance your training, you should add one or more of the above exercises to your program.

The graph below will give you a basis to work from. It is designed with the beginner in mind. You will need to adjust this plan to your own level of physical endurance and cycling ability. Not everyone will be able to devote 4 months to training, so please adjust your training to bring you to your own optimum performance based on the time you have available to train.

The Plan

These times include cross training which is vital to prevent overuse injuries, burnout, muscle flexibility, and strength imbalances. The mileages should include one long ride per week in the beginning. Your second longest ride should be to the distance of your current longest ride.

We recommend two to three rides a week, including your long ride(s), at your “pace" speed. This is the approximate speed that you will be riding. These rides will build your base endurance. One to two rides per week should be at a "brisk" pace or on hills. These rides should be 45 to 60 minutes in length. Ideally, these rides will increase your speed and ability to climb hills.

In simple terms, increase your mileage incrementally for 3 weeks, cut back your training by almost half during your rest week (#4), and on your 5th week increase your mileage using your 3rd week as the base.

Here is a very simplistic formula based on your first 5 weeks of your training program.

• Week one: 15 miles total
• Week two: 20 miles total
• Week three: 30 miles total
• Week four: 17 miles total – Rest Week
• Week five: 35 miles total

It is important that most of your riding occur on the bike that you will ride during the event. However, taking a spin class or purchasing an indoor trainer will go a long way in improving your endurance. If this is not possible, a brisk aerobic walk outside or on a treadmill will have significant benefits. These aerobic activities count, and as mentioned above are very important in other ways! You can exchange an hour of ride time for an hour of cross training. This is good for 1-2 workouts a week through September.

Don't forget to take some rest days. While it is important that you invest a good amount of time in training, it is equally important that you give your body a chance to recover between workouts. If you don't take a minimum of one or two days off per week you risk burning yourself out, overtraining and injury. You will probably find that by taking a day or two off per week, you come back to your bike feeling refreshed and energized.

Your last big weekend of training should be a full week before the ride begins. You should rest the last week prior to the ride. This means no strenuous exercise! Get plenty of rest, drink lots of water, and make sure that you are eating a well-balanced diet. Your body needs this down time to gear up for the big week ahead!

These recommendations are meant to be VERY general. Each person will do best Taking these general recommendations and fitting them to your individual circumstances.
One might ask how fast you should ride to be able to finish the event. We design the route in terms of terrain, mileage and total hours per day so that anyone who has trained on a regular basis, following the guidelines above, will be able to finish each day. This is NOT a race; it is an experience that will challenge you physically, mentally, and emotionally. For most, riding in event means riding every mile. We understand and appreciate that dedication and support you in your goal. But your health and well being are also important to us. As you measure your own success and set your own goals, remember, your success is not necessarily about riding every mile, it is about riding every mile you can while remaining healthy and injury-free.
Start today and train slowly and deliberately.

Training Tips from Experienced Cyclists

Take it slowly. If you're not in tip-top shape, it's important to build up your ability over time -- do not go out and ride all day if unaccustomed to riding long distances. You will only invite injury and exhaustion.

Be consistent. Even if you're starting with very short rides, it's important to do them on a regular basis, several days a week. If you can't get out riding, try indoor spinning classes, a great simulation of cycling.

Rest. Giving your body sufficient time to rest is as important as building strength and endurance.

Vary your rides. You'll be better off if you've trained to tackle both distance and hills. Alternate between shorter rides with more hill climbing and longer rides on flatter terrain, and some that combine both hills and distance.

Pace. Go at your own pace and don't worry about anyone else's speed.

Cross Train. Anything that works on building your strength and/or aerobic endurance is going to help. Run, walk, swim, and take an aerobics class, lift weights, do yoga.

Do your time on the bike. Cross training is great, but do not short-change yourself on time in the saddle. it's important to get used to sitting on your bike seat for multiple hours.

Eat. Everyone is different, but you will probably need to take in a lot more calories during long rides. Stop and snack frequently while riding to make sure that your body gets a consistent supply of fuel. And don't forget to eat before you ride. Many say what you eat now will be what your body uses in 1.5 - 2 hours from when you eat. Food is just as important as liquids to your body, even when the weather gets hot, so don't neglect this important element of your training. Your training period is a great time to reassess your eating habits.
Good snacks include protein bars, pretzels, bagels, fruit (fresh and dried), nuts, and trail mix. Items that are complex carbohydrates will provide for a sustained energy source. Some people will graze all day long while they ride to keep a consistent intake of calories and carbohydrates. For instance, they may eat half of their sandwich for lunch and finish the remaining half at the next rest stop.

Drink. Water, sports drink, water, sports drink, water, sports drink, and more water. Even if you don't feel like you're sweating, you're always losing fluids while riding, and if you don't replace them you risk dehydration, which can lead to very serious problems. It is important to alternate servings of water with servings of electrolyte replacement drink during strenuous exercise. Again, experiment with which electrolyte replacement drink works best for you. Some people prefer the drinks watered down from full strength, some like mixing the powdered versions with water.
If you are not urinating much while you ride, you are not taking in enough liquids. You might consider purchasing a "Camelback" or similar hydration system, which allows you to drink without having to reach down for your water bottle, making it more likely that you will drink more often. Your water bottles can serve as your reserve supply.

Warm up. Warm up before you start your ride. This could be easy spinning on your bike, walking, etc.

Stretch. Before, during, and after each ride. If you keep your muscles warmed-up and flexible, you are much less likely to feel sore the next day.

Proper Equipment. Get your bike properly fitted -- this can be done at any good bike shop. Improper bike fit is one of the leading causes of injury among cyclists, and it's an easy thing to fix. You also might want to invest in some proper cycling gear -- padded shorts, bike shoes with stiff sole, jerseys that wick away perspiration. It's not essential, but can help with a more comfortable, efficient ride.

Website designed by Stratomedia, Inc.