Training
Tips
After
taking some time off of your bike, you will want to build
up your cardio, muscles and stamina in order to prepare yourself
for next years Bike Tour. You're not just training your legs
and lungs - you're also getting used to spending lots of
time on a bicycle seat!
Helpful
Training Tips from a cycling team mate...
Here
are a few helpful training tips from Scott Slater,
a category 1 cyclist for the Solo-Adobe cycling team and
member of Vancouver's Rita Bees MS cycling team:
| "Go
ride your bike outside! Unless you are willing
to spend a lot of time on a stationary bike (over an
hour) going for short rides on a stationary bike will
do little to enhance your endurance when preparing
for a ride that will take you at least an hour. Take
advantage of the mild Vancouver winter and spend a
few hours outside on your bicycle. One long ride a
week outside is far superior to several short rides
in the gym; and you will probably enjoy it more too. |
|
If
you want to work on your speed you will want to train
by riding faster for shorter periods of time. Ride your
bike at top speed for 10 minutes, ride easy for 10 minutes,
and then go hard again for another 10 minutes. Once you
have done this for a while, you can shorten the period
of recovery between hard sessions.
extra tip: Using a Polar Heart Rate Monitor is an excellent
way of judging how hard your body is working during an intense
fast pace, or a slower recovery pace. During your rest period,
you should allow your heart rate to lower at least 15 beats
from the intense period.
Become
re-acquainted with your bicycle; ride in a low-traffic
area for short periods of time at a comfortable pace. You
may want to consider commuting to work or school to become
more familiar with cycling through city streets. As with
any fitness program, the key to becoming a better rider
is to have fun, enjoy yourself and keep on riding."
Are
you new to the MS Bike Tour? Are you worried about completing
the distance? Fear not! With a little preparation, training
and the following tips you should breeze through the ride
and have energy to spare for the post ride party!
If your longest
bike ride to date has been 15 km or less, you should start getting on
the bike a couple times a week to build your cycling stamina. It is best
to start training right away …it will get easier!
- Two
to three rides a week with one of those rides being at least
one hour long will likely be enough to obtain a level fitness
that will allow you to complete the bike tour distance of our
long routes (60-70km)
- Ride
at a comfortable pace. You can increase the total time or
mileage you ride each week by 10% o 20% and work your way up
to 40 km or about 2 hours by the week before the tour. It is
not necessary to simulate the full distance of the bike tour
in training.
- Be
sure to keep hydrated during your ride. Always bring fluids
for any ride longer than a ½ hour. Stretch and drink
and eat soon after you exercise to maximize your recover
Tips
during your ride…
- Wear
Comfortable Clothes
Spandex is not mandatory but cycling specific shorts will make your day more
pleasant.
- Use
Sunscreen
The sun block properties of sunscreen will reduce your skin temperature and
thus your body temperature. The reduction of heat related stress will make
your ride more enjoyable and you'll feel fresher at the end.
- Bring
Water
Either a bottle or hydration pack and use it frequently. Use reminders such
as taking a sip when you see someone else drinking or when coasting downhill.
Practise drinking on your training rides to become at ease with grabbing
your bottle and replacing it in it's cage while riding. Aim to empty at least
one standard bicycle water bottle per hour.
- Where
Possible: Ride with a Friend
The time passes quickly and ease of conversation is a good indicator of the
intensity of your ride. If you can talk easily then you are riding within
your aerobic zone. This will enable you to ride longer and maintain energy.
- Choose
a Hilly Route
If possible, in order to build climbing strength and become familiar with
changing gears to suit the terrain.
- Vary
your Speed
If you have only flat roads or bike trails to train on, alternate a few minutes
hard riding with a few minutes of easy riding.
- Use
your Gears
Keep your pedals turning over quickly by changing to harder and easier gears
as necessary. A low pedalling rate, or cadence, can put stress your knees
and use more energy.
