Bike Training
The majority of people taking part in these
events are not usually experienced cyclists.
It is therefore imperative that you follow a
reasonably serious course of training in order
to get the maximum benefit.
The cycling events are not a Sunday afternoon
potter but are designed to be a challenge (cycling
up to eight hours a day for 5-6 days in a row),
so training is essential - the more prepared
you are the more you will enjoy yourself!
The amount of training required will depend
on your current degree of fitness. If you haven’t
exercised for some time, you should seek your
GP's advice.
When training, always make sure you warm up
and cool down, stretching major muscle groups
to avoid injury and keeping covered up beforehand
and afterwards.
How should I start training?
If you have not cycled for some time, you should
begin with a couple of half-hour rides per week.
After two weeks you can increase to a third
ride of about 45 minutes, and after a month
to a third ride of one hour. After two months
you should be up to 2-hour rides three times
per week. As the day of departure draws closer,
you should be able to cycle comfortably for
five to six hours a day on hilly terrain. Preferably
take a couple of weekends off and cycle both
days, with regular breaks every couple of hours.
Whatever your level of fitness, it is better
to ride four half-hour rides per week, rather
than one ride of two hours per week. Regardless
of the weather, it is always far better to train
outside than on a bike in the gym, although
incorporating both in a training programme will
help to give you a better overall level of fitness.
Things to practice whilst training
Whilst training outside on your bike, you should
try to get used to the following:
- Cycling with wind resistance
- Drinking from your water
bottle while riding
- Hill climbing
- Long periods of time in
the saddle
- Cycling off-road - on gravel,
sand and rough terrain
- Getting your knees accustomed
to hours of peddling
- Learning how to use gears
properly
Off-road cycling and Mountain biking
Off-road cycling is very different to on-road
cycling. Routes along forest tracks and sandy,
gravel tracks are much slower and you will need
to learn how to control your bike on such terrain.
Gears / Saddle
The gears on your bike are there to assist
you. Learning how to use them properly will
dramatically improve your cycling ability. You
should practice changing gear when cycling uphill
(into a lower the gear, so the peddling becomes
easier and quicker). When you are cycling fast
on-road, you should be in as high a gear as
possible (harder to peddle, but faster on flat
terrain). Try to get a good balance, so you
don't strain your knees or tire yourself out.
Make sure your saddle is at the correct height;
otherwise you may suffer pain in your knees
or legs. When you are in the saddle, your feet
should just almost touch the ground. If you
are unused to having your saddle so high, raise
it a little at a time.
Safety
During your training, do not forget to take
water, a small medical kit and puncture repair
kit, and make sure you always wear a cycling
helmet. Always tell someone where you are going
and if possible take a mobile phone with you.
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