Start Training!
Cycling is like most things in life: if you are well prepared you will do well and have fun doing it. Riding your bike between now and AngelRide is the best way to prepare to finish the ride. The amount and quality of your rides in the next few months will determine your level of success and enjoyment.
If you are only a casual rider (or even not a rider at all), start off with a 5-mile ride to get the hang of it.
If you typically ride a number of centuries a year and have previously completed other long or 2-day rides, you know how important it is to get in lots of saddle time.
Every person is different and no single training program will work for everyone, the important thing to remember is that this is fun! Take your time and work at a level your body will allow. Consult your doctor before beginning any kind of endurance training program.
Take a look at the following program and then at your personal schedule. Look at longer rides on days off and open weekends. The program in the Side Notes & Downloads bar is a rough guide, designed to prepare someone of average ability with an average athletic background. If you are above or below these markers you will need to adjust as necessary.
Because you are training for endurance and not for speed, the most important ride in your training regimen is the weekly long ride. The purpose of the long ride is to train your muscles and cardiovascular and digestive systems. A secondary benefit of this ride is psychological. If the long rides can be done comfortably, then your confidence in completing the AngelRide will increase.
Start by doing a long ride toward the end of March. Your first long ride should be just a few miles longer than the longest ride you've done in the past couple of weeks. The long rides should increase by 5-10 percent every week, at the same rate as the weekly total. On any given week, the long ride should account for half of your training miles.
The AngelRide will have rest stops every 15 to 20 miles. Work on staying on the bike for 20 or more miles before taking a break.
There are many local bike clubs that offer group rides and can make your training more fun.
Everyone from AngelRide would like to thank Coach Al Lyman, CSCS for offering weekly training tips and advice. Coach Al has been coaching endurance athletes of all levels since 1999 and is the founder and head coach of Pursuit Fitness, LLC.
Besides being a nationally recognized coach, author, columnist, and motivational speaker, he is also is the creator of Runner-CORE, a new system of functional strength and core conditioning workouts for runners and triathletes. Coach Al holds certifications from USA Triathlon, USA Cycling, the Cooper Institute for Aerobics Research, and the National Strength and Conditioning Association. View Coach Al's Web site, or contact Coach Al by email.
|
