Training Tips
Training and fitness
1. If you have not cycled for some time
Start off with a couple of 20-30 minute rides per week. After two weeks add a third ride of about 45 minutes. After four weeks the two shorter rides should not be less than 30 minutes and the third should be about an hour.
2. Regular weekly cycling
Once you feel reasonably fit, we recommend that you try to fit in as much training as possible on a regular basis. Hard riding one day followed by a recovery day is a good basic approach.
3. Longer rides
As your training programme gets closer to the day of the ride, plan some longer rides of two to three hours duration (more if time permits).
Without training, especially for the 50 mile challenge route, you could experience muscle
fatigue, cramps and a general stiffness all over. With some training you will minimise if not eliminate these symptons and can subsequently avoid injuring yourself.
4. Hill work
The 50 mile challenge route includes a number of hills!
In order to prepare for these, try to find long moderately steep hills to practice on. It is better to train on longer hills than short really steep ones as these increase your overall stamina. Hill work is essential in your weekly cycling programme.
Remember, with every uphill you will always have a downhill reward!!
5. Warm up before cycling
Shoulder rolls, arm rotations and jogging on the spot for 5 minutes before a ride help to increase the blood flow through your body - this elevates body temperature, circulation and generally prepares the body for exertion.
When you get on your bike, do not push yourself immediately. Let your muscles warm up and get used to cycling.
6. Stretching after a ride
Muscle soreness and stiffness is relieved by carrying out some stretching exercises during cycling stops and after the ride.
7. Most important - ENJOY YOURSELF!