Training & Nutrition - Need help training for bike ride
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03-13-09, 10:25 AM
I would like to participate in a 40 mile bike ride in 6 weeks. It is the Diabetes Bike A Thon it is advertised as leisurely with rest stops. Up to now I have only occassionally ridden a mile or 2 at a time.
If I were to dedicate myself to training, is this a reasonable goal? If this is do-able, I will need advice on how to train. Please offer any suggestions. I am very active and exercise regularly.
03-13-09, 01:30 PM
I think it's do-able. I don't even think you need to get into a complicated training regimen. Just try to ride 3-4 times a week and gradually increase your miles/time each week. You only need to make one of those rides a long one.
Maybe shoot for 1 hour for your first long ride. If that's a hardship, then try to add a minimal amount to your longest rides, maybe 5-10 minutes per week, until the event.
If 1 hour isn't bad, then maybe add 15-20 minutes per week. As you go past 1 hour, keep these rules of thumb in mind: drink 1 bottle of water/sports drink per hour and eat about 250 calories per hour (ain't cycling great?).
In short, if it was hard/painful this week, don't increase too much next week. Get as much rest as you can and give your body a chance to adapt.
Don't fret if your longest ride is only 25 miles or so by the day of the event. Usually if you can do more than half of the event distance, you can survive the event.
But most of all, enjoy yourself -- enjoy the scenery, the feel of the air on your face, the feeling of vitality you get as your body adapts to the activity.
03-13-09, 01:41 PM
I would like to participate in a 40 mile bike ride in 6 weeks.
If I were to dedicate myself to training, is this a reasonable goal? I. I am very active and exercise regularly.
Go out and ride 10 miles tomorrow, should take less then 1 hour. Each week add on 20% more mileage. At the end of your training period you'll be at 30 miles. At that point 40 miles during an event should be a piece of cake. Good Luck.
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