Training Guidelines

In preparation for the Bike Tour I have created this training schedule. You can customize this to suit your own schedule, however please try to follow the progression of riding time. The goal is to get into a routine of 2 or 3 weekly rides of at least 2 hours. During the first week, start out slowly with a few rides to build up your basic cardiovascular fitness. Then start to increase your riding time.

The progression of riding time on this schedule is very gradual; you may want to increase your time in larger increments. However, until you have reached a sufficient level of fitness avoid large jumps in riding time. You need time to build up endurance as well as conditioning the supporting tendons and ligaments before taking on a long ride. An injury may result from too long of a ride before you are ready. Your primary goal during this period is to gain distance, confidence and increase your cardiovascular fitness.

During the third or fourth week, begin hill training. After a moderate warm up ride, pedal up a gradual hill without exhausting yourself. Recover on the way down. As you progress start to take on more hills, repeating this process. If you do not have any suitable hills within your riding area, you can try interval training. During your regular ride, pick a distance, such as a city block or the space between light poles, and speed into a sprint, returning to your regular riding pace afterwards. Start with one sprint per ride, adding additional longer sprint each ride. This phase of training will very quickly boost your cardiovascular fitness, overall endurance, and recovery.

Here is a useful link to help you plan your ride routes:
www.gmap-pedometer.com

Timing your rides is sufficient for training; however, if you want to more closely monitor your riding you can purchase a ride computer for your bike. I use one of these personally, and find it to be a great tool. Most ride computers will monitor your speed, distance, pedal cadence, and the totals and averages of these. Most bike shops carry these and can assist you with installing it on your bike.

Also, I am available to help with your training. Please send me an email or call.

Happy riding!

Recommended Training Schedule

Ride Training Schedule
Date	Weekday	Recommended Ride	Ride Completed
3-Aug	Sunday
4-Aug	Monday	:30
5-Aug	Tuesday	:40
6-Aug	Wednesday
7-Aug	Thursday	:50
8-Aug	Friday
9-Aug	Saturday	:50
10-Aug	Sunday	1:00
11-Aug	Monday	:40
12-Aug	Tuesday	:40
13-Aug	Wednesday
14-Aug	Thursday	1:00
15-Aug	Friday
16-Aug	Saturday	1:00
17-Aug	Sunday	1:10
18-Aug	Monday	:50
19-Aug	Tuesday	:50
20-Aug	Wednesday
21-Aug	Thursday	1:10
22-Aug	Friday
23-Aug	Saturday	1:20
24-Aug	Sunday	1:20
25-Aug	Monday	1:00
26-Aug	Tuesday	1:00
27-Aug	Wednesday
28-Aug	Thursday	1:20
29-Aug	Friday
30-Aug	Saturday	1:30
31-Aug	Sunday	1:40
1-Sep	Monday	1:00
2-Sep	Tuesday	1:00
3-Sep	Wednesday
4-Sep	Thursday	1:30
5-Sep	Friday
6-Sep	Saturday	1:50
7-Sep	Sunday	2:00
8-Sep	Monday	1:00
9-Sep	Tuesday	1:00
10-Sep	Wednesday
11-Sep	Thursday	1:40
12-Sep	Friday
13-Sep	Saturday	2:00
14-Sep	Sunday	2:00
15-Sep	Monday	1:00
16-Sep	Tuesday	1:00
17-Sep	Wednesday
18-Sep	Thursday	1:50
19-Sep	Friday
20-Sep	Saturday	2:00
21-Sep	Sunday	2:00
22-Sep	Monday	1:00
23-Sep	Tuesday	1:00
24-Sep	Wednesday
25-Sep	Thursday	2:00
26-Sep	Friday
27-Sep	Saturday	2:00
28-Sep	Sunday	2:00
29-Sep	Monday	1:00
30-Sep	Tuesday	1:00
1-Oct	Wednesday
2-Oct	Thursday	2:00
3-Oct	Friday
4-Oct	Saturday	2:00
5-Oct	Sunday	2:00
6-Oct	Monday	1:00
7-Oct	Tuesday	1:00
8-Oct	Wednesday
9-Oct	Thursday	2:00
10-Oct	Friday
11-Oct	Saturday	5:00	MS Bike Tour!
12-Oct	Sunday	5:00	MS Bike Tour!