Help for New-ish biker:goal is 250+ mile, 5 day trip
So I am not a huge biker, but I have done some riding. The longest trip I have ever done is just 26 miles. I would like to do a trip that is a 5 day, almost 300 mile trip, in May. Given that I live in NY, and there's a ton of snow on the ground, is there any way I can be ready in 3 1/2 months? How would you train? This trip is approx. 50-60 miles a day, by the way. Thanks so much for your help!!
I think that in part it depends on what kind of aerobic shape you're already in. Do you exercise regularly now?
Ive always walked ALOT, plus regularly walking the dog. I started running about a month ago and I do 2 miles now, 3 or so times a week. I wouldnt say Im in the greatest shape, but I'm very healthy, 34 and ready to get in shape. I would love to be able to do this trip, but it can wait a year if I would hurt myself in training for it...
2-Cyl, 1/2 HP @ 90 RPM
If you're in good shape, 60 miles a day should be a breeze. I commute 25 miles a day to work and start feeling tired after the 3rd day if I push hard every day like a time trial. If I ride slow (~12-13mph average), I can easily cover 100 miles a day.
Try doing 2 hard rides each week combined with 2 easy rides to recover and slowly increase the distances till you can easily complete your anticipated distance on one of those hard rides followed by a slightly longer distance on the easy ride.
Are you riding across NY?
Sure you can do it.
Originally Posted by nychick
If you can't get outside, either get yourself a trainer or go to a gym and use the LifeCycle (or whatever). You can get in pretty good shape.
If you use some "boredom breaking" routines you can do an hour or more easily. I use Spinervals.com videos/cd's, and when I am at the gym, I change tensions and speeds at regular intervals - i.e., 5 minutes of this, then 5 minutes of that, etc.
Or, enroll yourself in a "spinning" class at your rec center.
50-60 miles per day is entirely doable.
that is about what I plan on doing this summer. I am middleaged, so getting in shape is always a challenge. Actually, for me, shape is a relative term. I get in better shape.
You need a gym with a spinning class, a good one.Ask Koffee Brown how to pick a good spinning class, she's an instructor. This will be
a great benefit. You only need to spin once a week. A couple days later go in for a long aerobic workout, at least an hour. If you need to, spend 20 milutes on the treadmill slowly increasing speed and elevation to warm up. Then get on an exercycle, use the manual setting. For 20-30 minutes, ride increasing the level one step every few minutes. When it gets too had to do 5 minutes at a level, back off a level and stay there until you feel like begging me for mercy. You can finish up doing any light to moderate aerobic exercise, or just keep going on the exercylce to finish the hour.
A couple days later warm up, and do a 30 minute hard ride on the exercycle. The idea here is shorter and more intense. Start easy, and every 2 minutes go up a level. Keep going up and down (at 2 minute intervals). Up til it hurts, back down 2 or 3 levels (2 min each) and then up again. It will burn.
As soon as you can, start riding outside. Try to rack up as many miles as you can. Try to make a ride on the wekend, and try to make it longer 3 weeks out of 4. Fortunately picking rides will orvide the variety your body needs. Keep up the training (or riding) a couple of times (minimum) during the week. You need to be able to do a 60 mile day before you start. Don't forget you need to get used to any extra weight you will be carrying as well.
This assumes, of course, you can find some hills where the weight
can do you some good.
That distance is less to do with having a high level of aerobic fitness, but rather being able to sit on the bike for 5 hours without being troubled, and being able to get up the next day and do it again. It is more about conditioning.
If you can run (at all), then you are probably fit enough. Just don't injure yourself running. When the snow clears up, get on a bike and ride. You can incorporate riding into your commuting, shopping and getting around. Any saddle time is useful. You can do longer rides at weekends.
Start your riding by time rather than distance. About 1/2 hr to start, extending as you feel comfortable. Although you can cruise easily at 12mph, I rate my average touring speed nearer to 10mph, including stops for navigation, photos food etc.
Make sure your bike is suitable, fits you well, has suitable gearing and is setup for your style of riding (urban/touring) rather than a wannabe racing setup.
Wow, thanks everyone for your advice. I'm feeling a little overwhelmed..but here is my current thinking. I actually think MichaelW is right that my biggest issue will be acclimating to several hours on a bike every day. I did some riding this summer and had issues with numb hands. I am leaning now more towards getting a trainer, than joining a gym, so that I can get used to my own bike, position, saddle etc. But, will those rides be equivalent to an outside ride? (I assume not! Its like being on a treadmill instead of outdoors, right?) Also, what qualifies as an "easy" or "hard" ride?
I use a fluid 2 trainer now. I'll be doing a shorter training tour this summer and am going through the same thing as far as trying to get into shape. A great organization to get info from is Adventure Cycling.(www.adventurcycling.org)