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Training Tips
WAIT! Before you ride, is your bike prepped and in good condition? Click
here for Bike Preparation Tips!
You don’t have to be an expert cyclist to participate in the Tours but preparation and training is still important for a safe and successful ride.
- Check in with a MS Friendly Bike Shop. Bike shops can provide you with expert advice, cycling information and ensure that your bike is in shape.
- Start a mileage log. This allows you to track your mileage and assess your improvement. If you do not have a cycling odometer, find the distance of a particular route by measuring it in your car.
- Start the season with short rides. Take a week to work up to a moderate day of 25 to 35 kilometres depending on your fitness level. Do not worry about speed on these rides. The purpose is to gain and maintain basic cardiovascular fitness.
- Double your distance. After building up to 25 kilometres, try an endurance of 50 kilometres once a week. If your base is 35 kilometres build up to 70 kilometres once a week. Maintain the same pace established on moderate days, but slow down if necessary to make the full mileage. The purpose is to gain distance, confidence and better cardio-vascular fitness.
- Master the ups and downs with hills. After mastering the basics, challenge yourself with advanced training. After warming up with a moderate ride, ride a hill without exhausting yourself. After pedaling uphill, recover on the way down and repeat. As your fitness improves add more repeats.
- Consider Spin Classes. This is a great alternative as a one hour spin class can be as intense at 2-3 hours on the road.
TIPS
FOR BIKE PREPARATION
-
Adjust Saddle Height
Sit
on your bike, put one heel on the pedal and straighten that leg so the
pedal is at the bottom of its stroke. Your heel should just
touch the pedal with your leg straight.
-
Tire
Pressure
Reduce
the chance of a flat tire by inflating your tires to their recommended
pressure on the morning of the ride. The recommended pressure range
is embossed on the tire sidewall. Keeping the pressure at the top end of the
recommendation
will reduce rolling resistance and your energy expenditure.
-
Shifting
/ Drive Train
Take
advantage of all those gears. If your bike doesn’t
shift easily and quickly into each gear, see your local bike
shop for a simple
adjustment or tune up. Properly adjusted gears are
easier to use, allowing easier
and precise downshifts for hills and upshifts for the
downhills and flats.
Click Here to see a list of all the Bike Shops that will offer a Free
Inspection to all RONA MS Bike Tour Participants!
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