General safety info for all riders and support crew..Training is teaching your body what you expect it to experience during the ride. We know that time is an issue for everyone, fitting training in around your family and work commitments, however, it is essential if you are to enjoy the ride.
Many training programmes have been written, however, the key is a little bit regularly, pushing yourself just beyond your current
limits each time. It is also important to allow for some recovery so your body is ready for the next ride, so a day off is important.
Initially, you need to work on your overall cycling fitness, getting your body used to the bike.
Begin with a gentle 10 to 20km ride, slowly increasing the distance until you can comfortably do longer rides.
The Practice rides start in October and these are extremely important in allowing the Ride Coordinators to determine
the most appropriate group for you.
The Practice rides will also begin with short distances slowly increasing to distances expected on the ride proper.
Training Tips
With all the new riders in mind, we offer the following , to help you all enjoy the ride, and have enough energy left over to enjoy
the social activities as well !!
START TRAINING NOW!
Be realistic about your training ability, and then build on that over the coming months.
Train consistently, and as often each week as you can. You will get more benefit out of 5 short rides per week than 1 long one
that reduces you to a shivering wreck.
- Rest. You need rest / recovery days each week, and about every 3 weeks you need an “easy” week to help you recover.
It is the recovery time that lets your muscles repair and strengthen themselves.
- Be patient. It takes time , and consistent effort , to build up fitness. You should be looking at about a 10% increase in
training per week.
- Avoid overtraining. Symptoms include a higher than normal pulse rate the day after training, a general lethargy, a heavy
feeling in your legs, and, ironically, a disturbed sleep pattern.
- Eat and drink well. Plenty of water at all times. You need to replace all that energy used up, so carbohydrates ( potato, rice ,pasta etc), protein to help build muscle (meat, cheese etc) and veges and fruit. Chocolate is OCCASIONALLY a substitute
for any of the above.
- Make sure your bike fits you properly. It makes cycling easier. Your local bike shop should be able to help.
- Be flexible about training. If you have to miss a day, then continue with the programme. Don’t add the missed day on to the next day, as this will overload you.
Related Articles...
Beginners Tips.. General Safety Tips.. Suggested Training Schedules..
