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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-17-05, 11:54 AM   #1
newrider411
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need fast training for 5 boro ride

Hi,
I've registered for the 5 Boro Ride in NYC on May 1 and have yet to start riding. It's a 42 mile ride and I would like to know if anyone can suggest a training regimen for me. I used to ride years ago, but nothing recently.
I'm 35 average height and weight.

I loved riding and need to get back in shape so I made this committment for the NYC trip to motivate me to get going.

Any suggestions would be greatly appreciated.

newrider1030
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Old 03-17-05, 12:05 PM   #2
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I don't know what sort of speed you would be riding at, whether it is a competitive ride or not but all I can suggest is that you get as many miles as you can before the big day (obviously). 2-3 longer rides a week, 2-3 shorter rides at a higher intensity and 1 shorter ride in the biggest gear you can push, to help build strength (saves time and money wasted on lifting weights at the gym). Obviuosly those distances of shorter and longer depend entirely on your current level of fitness, and how well you recover....
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Old 03-17-05, 12:22 PM   #3
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They are right that it really depends on the intensity level. If it is just a "large" group ride type (like a century) then the interval type training is probably not the best route to take. If you have not been riding you need to build a aerobic base. How you do that is to ride and ride, adding more miles each week, staying below the point where you start to breath hard (going anaerobic (LT)). You want to do base miles at a pace that you think the ride will be or that you would do the ride in yourself. If you can not do that then start slower and build up speed.

Start at your comfort level then increase. You will be doing 42 miles in no time. You may also want to do riding up hills if they are included in the ride. I will look it up and see what I can find.

EDIT - here is the website for the ride, I dug it up on google http://www.bikenewyork.org/BNY-route.htm

Looks like a nice ride...

Good luck!
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Old 03-17-05, 12:29 PM   #4
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the pace for this ride isn't fast - actually you can go whatever speed you want and there will be plenty of people going slower. don't worry about being competitive. there are also a lot of areas to stop, so if you get tired, just rest for a little.

being a new rider, your first goal is to get the bike out and ride. at least a couple of times a week...maybe take a longer ride on the weekend. start slow and ramp up the miles by adding a little more each week. the biggest problem most new riders experience when they go out for a long ride are all the little aches and pains from sitting in the saddle so long. you'll probably be on the bike for a good 4 hours or longer. the sooner you get your body used to riding the better. I would try to work up to a 30 mile ride or longer by the time you try this.
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Old 03-19-05, 06:53 AM   #5
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Where do you live? My friends and I would be happy to ride with you. We had our first group ride yesterday! We will also be riding in the 5-B ride. Anywhere near the Hudson Valley/West Point (Orange County) area?

Regards
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Old 03-19-05, 01:13 PM   #6
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Well, with like a month and about a week to go, and you haven't been riding at all, I don't think a month is going to get you a lot of significant results. At this point, I can say to start riding and see what you're comfortable with so far. Then increase your riding by no more than 10% per week.

Next time, if you plan on doing some riding, put together a long-term training program.

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Old 03-19-05, 07:48 PM   #7
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Quote:
Originally Posted by newrider411
Hi,
I've registered for the 5 Boro Ride in NYC on May 1 and have yet to start riding. It's a 42 mile ride and I would like to know if anyone can suggest a training regimen for me. I used to ride years ago, but nothing recently.
I'm 35 average height and weight.

I loved riding and need to get back in shape so I made this committment for the NYC trip to motivate me to get going.

Any suggestions would be greatly appreciated.

newrider1030
If you ride slow and take it easy you will make it to the finish line. They have pit stops so you can rest alittle and fuel up. I did the tour when i was 14 on a toys-r-us bike,lol.

Last edited by NYCBM; 03-19-05 at 08:32 PM.
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Old 03-19-05, 11:07 PM   #8
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I did it the first and only time 3 years ago (on a MTB) without riding a mile of preparation... It is fairly slow, a couple of times we had to stop and wait... 1) before entering the Central Park; 2) on one of the bridges when crossing from the Bronx to Manhattan (many folks are scared to ride metal bridges, so they walked and created traffic) and 3) when getting off the Queensboro Bridge (someone fell down and we had to wait for 30 minutes until ambulance got to him/her out, nothing serious though)... After that it was a breeze...

If you don't have any medical condition, you shouldn't have any problem finishing it... Having said that, without training at least 2-3 times a week (15-25 miles rides), you'll feel your legs for a couple of days afterwards... If you not far away from the Central Park, just do 2-3 laps there, 2-3 times a week, and you should be fine...

So, if you want to do it as a pleasure ride, with a couple of friends, it is fine, otherwise, there are just too many people to enjoy yourself and ride faster, at least for myself...

Also, during the ride take it easy in the beginning, because when you'll hit the Brooklyn and close to the Verrazano Bridge, you'll be probably riding into a headwind...

Last edited by rich007; 03-19-05 at 11:13 PM.
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