Training & Nutrition - Where to start?

Ok, so we're trying to decide if we're going to ride through Tuscany.

Right now we ride 12-15 miles a couple of times a week - fewer miles and/or less often in bad weather. During the height of bike season we were riding about 15 miles 4 or so times a week, plus other shorter rides here and there. Now that it's colder, school's back in (I'm a teacher) and things are getting hectic, we're not riding as much.

I'd classify us as "intermediate-ish" pleasure riders. Meaning, we live in an area with some hills and we're not afraid to push the pace, but we're certainly not out to set any records or anything. Oh, and as lame as it is, I ride a comfort bike. I do have a hybrid, but I much prefer my comfort, even for hills.

Ok, so back to Tuscany. The ride is over 3 days and ranges from 25-40 miles (45-60 km). It's a self guided tour, so we have as long as we want to take to go that far each day. Of course, the sooner we get to the next town, the more time we have to be tourists there.

So here's the major concern. I'm not worried about the mileage - we've both done 40 miles or more before, and we can certainly train for the mileage. It's the terrain, specifically the climbing, that worries me. In one place it's described as "gently rolling terrain with some climbing." Doesn't sound too bad, right? But then in another place it says that the rides are "moderate to strenuous." Of course, that's super subjective.

So I contacted the owner of the company. She is Italian, and neither of us speak the other's language all that well. The info I got from her is that "hills are generally long and with a grade of between 7% - 10%...for less strong bikers we can provide each day shorter option – the only way to have easier ride is cycle less distance."

So my questions...

1) what does a grade of 7-10% look like?
2) How can I find hills of the right grade to train on?
3) how in the world do I get myself into shape to ride what is beginning to sound like 40 miles of a 7% hill for 3 straight days?!

Or should I say forget it and just do the typical tourist thing there?

1) When is the ride?

2) Where do you currently live? Knowing that might give us an idea of what to compare the grades to.

3) Is the tour supported or will you be riding loaded touring bicycles (panniers, etc.)? The more you carry, the harder it is to climb ... but not impossible.

4) 40 miles a day isn't that bad. Right now you do about 15 miles a day, right? Just pick one or two days each week and start increasing your mileage by about 10-15% per ride on those days.

5) Ride a variety of terrain ... start getting used to the hills in your area. Also, if you are going to ride with panniers, ride with panniers now ... get used to the load. You don't have ride with a load every single ride, just maybe once a week or so.

And keep something in mind ... the hill might be 7% (which isn't all that steep) on the way up, but you won't be climbing the entire time ... some of the route will be downhill too. Chances are you'll have about 20 miles of uphill (and probably not all at once) and about 20 miles of downhill, or maybe even some flat stuff if you get up onto a plateau.

Thanks Machka.

We live in Portland, OR, so there are plenty of super steep hills around that we can climb.

We are going in June 2008, so we have plenty of time to train. Between work and other work, though, it might be tough - going to have to really buckle down to make sure it gets done.

And yes, the ride is supported, and we'll be renting light weight 27 speed road or hybrid bikes.

Also, can I ask a really dumb question? I've found some routes that look like they'd be great weekend rides for us later on in our training, but they're about 50-60 miles one way. How in the heck do we get home?!

If I were you, I'd just start riding the hills in your area until one day you suddenly realize you feel comfortable on them. That's basically what happened to me. I spent 13 years in Manitoba which is as flat as a tabletop and I was terrified of hills. Then I moved to Alberta, and no matter which direction I go, within about 3 kms I have encountered at least one hill. So I just rode the hills ... I had no other choice. And this year I was told that my hill climbing had improved dramatically. :) I didn't do anything special, I just rode.

So, even if you can ride 15 - 20 miles 4 days a week or so throughout the winter, but make sure you take in as many hills as you can, you will likely be fine. In fact, I'd be willing to bet that the hills you'll climb in the Portland area will be steeper than than Tuscany hills.

As for getting home on your 50-60 mile rides ... well, eventually you should be able to ride home. But while you're building up to that, why not ride out 25 miles and then home again 25 miles? Or is there public transportation in the area?

You said that 'we' found rides. You can set up a shuttle - not as efficient, but makes more interesting rides possible. I second Machka's thought of just riding out halfway and turning around - I feel like I get a better workout if I conquer a hill from both directions.

Given the terrain in your area, you should be able to train your way up to that. You might want to start training on the same type of bike you'll be renting, so your body can get used to that position.

I'm horrible on hills too, but I do them as often as I can -- the only way to get better at climbing is to climb. Or so they tell me.

I am still trying to deal with your first statement ... trying to decide IF you're going to ride through Tuscany. What is there to decide? Go!

You will do fine. Just start to include hills in your normal rides and your legs will get used to them. Between now and next June you will be able to develop all the leg strength you need. If your legs start to poop out in Italy, just hop off the bike for an espresso or two. It will be hot in June, by the way.

Do it!

Just for information - a 7% grade is close to a highway overpass. They also sell handlebar mounted gages that will measure the grade of hills while riding them.

Ok, so we're trying to decide if we're going to ride through Tuscany.

Right now we ride 12-15 miles a couple of times a week - fewer miles and/or less often in bad weather. During the height of bike season we were riding about 15 miles 4 or so times a week, plus other shorter rides here and there. Now that it's colder, school's back in (I'm a teacher) and things are getting hectic, we're not riding as much.

I'd classify us as "intermediate-ish" pleasure riders. Meaning, we live in an area with some hills and we're not afraid to push the pace, but we're certainly not out to set any records or anything. Oh, and as lame as it is, I ride a comfort bike. I do have a hybrid, but I much prefer my comfort, even for hills.

Ok, so back to Tuscany. The ride is over 3 days and ranges from 25-40 miles (45-60 km). It's a self guided tour, so we have as long as we want to take to go that far each day. Of course, the sooner we get to the next town, the more time we have to be tourists there.

So here's the major concern. I'm not worried about the mileage - we've both done 40 miles or more before, and we can certainly train for the mileage. It's the terrain, specifically the climbing, that worries me. In one place it's described as "gently rolling terrain with some climbing." Doesn't sound too bad, right? But then in another place it says that the rides are "moderate to strenuous." Of course, that's super subjective.

So I contacted the owner of the company. She is Italian, and neither of us speak the other's language all that well. The info I got from her is that "hills are generally long and with a grade of between 7% - 10%...for less strong bikers we can provide each day shorter option – the only way to have easier ride is cycle less distance."

So my questions...

1) what does a grade of 7-10% look like?
2) How can I find hills of the right grade to train on?
3) how in the world do I get myself into shape to ride what is beginning to sound like 40 miles of a 7% hill for 3 straight days?!

Or should I say forget it and just do the typical tourist thing there?

My experience is that most intermediate riders rate 10% as "pretty darn steep". But, if you have low gearing and can ride at a low speed, than it's not that bad.

My recommendations? Go to one of your local bike shops and ask them to point out a few hills in your area to try.

And I think that riding in Tuscany sounds like a wonderful way to go around the countryside. I say jump at it.