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Whether this is your first bike-a-thon or your 100th, proper conditioning pays dividends:
Depending on your fitness level, you should start off easy and work your way up.
If you miss a day, don’t try to make it up—just enjoy what you’re doing!
- Before you get started with training for the ride, consult your physician –
we have to say that.
- Get rolling! Start riding your bike now. Don’t put it off. No other sports or
activities substitute for riding. However, if you start your training at least 12
weeks before the ride, you will have ample time to prepare for the century.
- Ride the hills. The course terrain is rolling hills, so make certain your training
rides are not done on all flats.
- Make time to ride at least three times a week at an increasing pace.
- Increase strength by doing interval training. During your training rides,
go all out for 1 minute and easy spin for 1 minute. Do 5 reps of these and do
it 2 -3 times per week.
- Train with a friend. Having someone to ride with is one of the best ways
to remain motivated and pass the time. It’s best to find a training partner at
your skill level, to inspire you through friendly competition.
- Weight/strength training & cross training: mix up your rides with other
exercise. Designate a couple of hours per week for weight/strength training
and additional forms of aerobic exercise such as jogging or swimming.
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