Part 1: Getting yourself ready
Pace yourself to prevent injury and burnout.
Cross-training can help to keep workouts interesting and to prevent burnout.
Build your core muscles, they will help to hold you over the bike for hours at a time.
Start training at least 3-4 times a week and increase to 5 times a week by July.
Build in recovery time. For example, here is a basic "periodization" training plan:
- increase your training time incrementally for 3 weeks, then
- cut back training by half for the 4th week (but still do a long ride),
- then resume increasing your training on the 5th week, using the 3rd week as the basis.
Do the training rides. They will make the ride to Montreal much easier. When you are feeling stronger, do a back-to-back rides on one weekend.
Don't go hard all the time. If all your workouts are intense, you'll just be tired all the time. The way to build fitness is to do 1 or 2 hard training sessions per week, and use the other workouts to recover and build endurance.
Go easy the first 10-15 minutes of every ride.
Stretch. Be gentle when stretching pre-training, as your muscles may not be warm yet. Be sure to cool down and stretch at the end of any training session to aid recovery.
Use easy gears to save energy, and to reduce stain on your joints and muscular system - this is key to making long rides easier. That means shifting to a smaller chain ring on the front, and the larger cogs on the rear hub.
Increase your cadence to 80-90 rpms (rotations per minute) - that's over 20 turns of the pedal every 15seconds. This may seem challenging at first, but will get easier as your cardiovascular system improves.
Focus on your form by pedalling in circles, keeping your upper body relaxed, and tucking your knees in.
Eat. To be brief - your body needs fuel, lots of it, to cycle long distances. Eat well before, during, and after your rides. Focus on consuming non-processed foods that are rich in carbohydrates. Protein will help to repair muscles.
Always carry extra food on your training rides, such as energy bars or gels, to avoid "bonking".
Drink. Dehydration will lead to loss of energy, and in severe cases can put you in the hospital. Drink lots of water during the day, all week. During rides, you should be drinking at least 1-2 bottles of fluids per hour - even in cold or wet weather.
When riding for more than an hour, you should also consume a sports beverage (i.e. Powerade, E-Load) to help replenish lost sodium and carbohydrates.
Part 2: The bike... and other stuff
What kind of bike do you need?
- one that works - get a thorough tune-up
- one that fits you properly - get a fitting too
What kind of gear do you need?
That's a big one. Well, to start, this is a really MINIMAL list:
- helmet - must be replaced every five years
- all the equipment to fix a flat tire - a mini pump, spare tubes, patch kit & tire levers (practice at home!)
- good cycling shorts - don't skimp out here
- gloves - to protect your hands and wrists
- rain jacket - even in warm weather, you'll freeze if it rains
- floor pump - to pump your tires up before every ride
- 2 water bottles and/or hydration system (i.e. Camelback)
- bike-specific oil for your chain (NOT 3-in-1)
- the rest you'll soon figure out as you go along...
Part 3: Sharing the road
Be predictable. Don't make sudden movements or stops.
NEVER make a move without shoulder-checking first. I mean it. Can you hear me shouting back there?
Shoulder-check by tucking your chin into your shoulder - this will help prevent weaving.
Look up the road at least 20 feet to spot potential danger. Avoid obstacles by looking where you want to go, then steer the bike gently in that direction - after shoulder-checking, of course.
Signal your intentions and upcoming obstacles by using hand signals and through verbal communication.
Don't ride double on roads with traffic.
Save energy by "drafting" behind other riders - but not too close! Riding even a bike length behind others will make a difference by sheltering you from the wind a bit.
Don't go though red lights. It's embarrassing to the rest of us, and signals to drivers that you don't respect your right to share the road. Just wait. It's not that long. Really.
Part 4: References you should use
Bike Rally Rider Guide: provides important information such as a gear list, training tips, nutrition advice, etc.
Our web site: www.bikerally.org
- read the articles in Participants area
- check out the links in General Info area
Rider/Crew Handbook: you'll receive this at the Big Meeting in June. It contains lots of info about the ride such as logistics, packing list, etc.
Links I really recommend for beginners:
Last Updated on Friday, 22 April 2011 19:39
