Psyched Up for Cycling: Preparing for a Bike Tour

PSYCHED CYCLING UP for Getting off the beaten path and exploring the world on your bike makes for an unforgettable journey. Whether you're an avid cyclist or just getting started, the right training and preparation is key for any long-distance ride. The guide below is full of tips to help you prepare, pack, and get the most out of your bike tour. RAMPING UP To prepare for a long-distance tour, you should be riding 3-4 days per week in the months leading up to the tour. Do planks, crunches, lateral squats, and lunges 2-3x/week Supplement riding with 2 days of cross training per week MON TUE WED THUR FRI SAT SUN Take a rest A good schedule is to ride Tuesday or Thursday, Saturday, and Sunday. Back-to-back days will build stamina for a multi-day tour. and recovery day on Monday Core exercises strengthen the abs, back, hip flexors, and glutes- all key for riding Cross-train (30-45 min) on Wednesday and Friday Jogging and swimming are great cardio exercises NUTRITION TIPS Make sure you're getting enough food and fluids during long rides to avoid hitting a wall. Limit weightlifting to only 1 day per week to avoid over-exerting your muscles 2h KICK UP THE INTENSITY Two hours before you • Include intense interval training to prep for hilly terrain and headwinds • Interval training raises your lactate Eat 200-300 ride, eat a carb-rich breakfast threshold to help muscles maintain calories per hour during your ride. endurance AT LEAST 2X/WEEK: Energy bars Energy gels Ride hard for 40 sec Slow to comfortable pace 20 Dried fruit Pretzels (good source of sodium) sec recovery STAYING HYDRATED IS CRITICAL! GET ENQUGH SODIUM AND Rest ELECTROLYTES TO REPLACE THOSE 5 min LOST IN SWEAT A banana and bagel Repeat with peanut butter and jelly is a good pre-ride meal 10x Drink at least one bottle for a complete set of water or sports drink per hour ESSENTIAL GEAR Having the right gear will help you avoid injuries and stay comfortable throughout the marathon of a bike tour. Bike Guided Bike Tour A fully guided tour will provide all the equipment for you. Seat Helmet Snacks & Meals SAG WAGON Drinks One guide will ride alongside you and another guide will drive the "sag wagon"-a support van that follows the group to carry luggage Lodging and repair tools. For clothing, you should pack: Cycling shorts Rain jacket & pants Cycling touring shoes Padded gloves Non- Sun- Sun- riding clothes glasses screen Self-Supported Bike Tour For a solo tour, you'll need to provide the clothing above, plus Comfortable saddle your own gear: Cargo rack Trunk bag Panniers Patch kit Spare tube Allen wrenches Chain lube Headlamp Moderate 6-day, 30-40 mile/day Tour Training Schedule Intense 7-day, 60-80 mile/day Tour Training Schedule Ride lengths are given in time (0:30 = 30 min) Allow your body time to recover and be at 100% when the tour kicks off Week Ride #1 Ride #2 Ride #3 Week Long Ride #1 Long Ride #2 Weekly Total 1 Cross-Train 0:30 0:30 1 0:30 1:00 4:00 2 Cross-Train 0:30 0:30 1:00 1:30 5:00 0:30 0:30 Cross-Train 3 1:30 2:00 6:30 4 0:30 0:30 0:30 4 2:00 REST 4:00 0:30 1:00 1:00 2:00 2:30 8:00 0:30 1:30 1:30 2:30 3:00 9:00 7 1:00 2:00 2:00 7 2:00 REST 4:00 8 0:30 1:00 1:00 8 3:00 3:30 11:00 The most intense week of training falls two weeks before the tour 9 1:00 2:30 3:00 9. 3:00 4:00-5:00 12:00 10 Cross-Train 0:30 1:00 10 2:00 2:00 7:30 11 0:30 0:30 REST 11 0:30 5:00 7:15 12 6-Day, 30-0 mile/day 12 7-Day, 60-80 mile/day Event Week Event Week The best part about cycling is the community, so talk to experienced riders and pick their brains as you prep for your first tour. Before you know it, you'll be swapping stories and sharing advice like a veteran. Sources: http://www.active.com/cycling/articles/how-to-train-for-a-week-long-bike-tour-1002067 http://athleticmindedtraveler.com/blog/century-bike-rides-training-tips-for-beginners http://pages.cs.wisc.edu/-caden/meowww.com/bike/general/touring.php http://www.active.com/cycling/articles/12-training-tips-for-an-ultra-distance-ride-880710 http://www.bicycling.com/training/fitness/100-mile-goal http://girlswithgears.org/wp-content/uploads/25-50-mile-training-schedules.pdf http://www.bicycling.com/training/fitness/quick-cycling-workouts-power-and-endurance/flying-40s-enhance-muscular-endurance http://www.rei.com/learn/expert-advice/cycling-touring-checklist.html http://www.popularmechanics.com/adventure/outdoors/a6036/how-to-pack-for-three-types-of-bike-trips/ bicycle ADVENTURES