Training = Riding

I have been asked about how you train for a cross country bike ride.
Below is the suggestion from Crossroads Cycling Adventures.
I will be following this plus some added strength and flexibility training.

PRE-TRIP TRAINING PROGRAM

Finding Time
We understand that squeezing a training program into a busy schedule can be difficult, yet
we also KNOW that riders who are successful time-managers before tour do significantly
better during tour!
Time management is about organizing, prioritizing and delegating. For the next few
months, be proactive rather than reactive, choreographing your life for success rather than
running from task to task without direction. Search your “To Do List” for items that do not
need your immediate attention or that can be handled by someone else on your support team
(family, friends, colleagues).
Consider this: Training for a CrossRoads tour means you will be training for a multi-day
event averaging 80 miles each day. Full Cross Country cyclists will ride 12 centuries (90+
miles) during the course of tour and in the first week alone encounter mountains, deserts
and 2 back-to-back centuries. As daunting as this may sound, CrossRoads’ cyclists
successfully complete our tours each year by dedicating themselves to their goal, managingtheir time wisely and focusing on quality training miles – all before tour begins!

Training Goals

Please consider including the following benchmarks as training goals:

1) To be able to ride 80 miles in one day followed by 50 miles the next.
2) To have completed 2 centuries (100 miles) during the 6 months prior to tour.
3) To be able to maintain a 15 mph average on a 35-mile ride on gently rolling terrain.

Over the years our support system has been honed to the point where we can safely support
a wide range of cycling and fitness abilities. However, each year one or two riders come to
tour unprepared and unable to “keep up” with the group whereby compromising our support
system and the safety of the group. When tour begins, if you fall behind you will be asked to
ride in a support vehicle to catch up – then, you will be free to begin riding again. Our tours
are not designed to be races – they are designed to be safe!

Mental Training


The mental aspect of training is just as important as the physical. While riding at home,
challenge yourself to stay on your bicycle when you are bored or the weather deteriorates.
Train yourself to change negative thoughts into positive thoughts when your energy is low.
or your doubts are high. Much of long distance cycling is the belief that you can achieve

your goals and endure difficult moments. Coming to tour with a positive attitude will
greatly enhance your chances for success and enjoyment!

Training Indoors

If you live in a cold, snowy environment consider training at home with your bike on a
trainer. The benefits of this type of training, as opposed to spinning in a gym, include riding
your OWN bike, sitting on your OWN saddle and working with your OWN bike set up.
With that said, there are also benefits to participating in a spinning class at a local gym...the
instructors may motivate you to work harder!
Trainers: The two trainers below have proven to be smooth, quiet and durable.

1. CyclOps FLUID2 Trainer
2. Travel Trac Millennium Fluid V Trainer
If purchasing a trainer, remember to buy a front wheel block so your bike will be level while
the rear is mounted on the trainer.

Training Log

Using a training log to record mileage, riding conditions and physical changes in your body
will help you monitor your progress. It may also give you a boost when you are feeling less
motivated.

Heart Rate Monitors


Heart rate monitors are powerful tools that allow you to make the most of your workouts by
cycling within the right zones for your age and goals. Purchase a heart rate monitor and a
good book that explains how to calculate the different training zones...then let it rip!

Strength Training

In addition to training on your bicycle, we suggest incorporating weekly strength training
and stretching exercises. The winter is a good time to add weight lifting to your training
routine while stretching should be done year round. Consult your local health club for a
cycling specific training program involving weights and stretching.
Training Conditions

While on tour you will be exposed to a variety of weather conditions and riding situations.
We suggest that when preparing for tour you ride alone and with groups, on cool mornings
and warm afternoons, in the rain and wind, (when safe) and on wonderfully sunny days.
Training in a variety of conditions will help prepare you mentally and physically for
situations you may encounter on tour.
When training, be aware of traffic and the events around you and set a good example for
other cyclists by using clear hand signals visible to motorists. Be predictable in traffic and
use good common sense!

Vary Your Speed

In an effort to keep variety, fun and growth in your training program, we suggest
incorporating slow, medium and fast rides into your routine. Continually riding long slow
miles will give you the ability to sit on the saddle for long hours but it will not significantly
increase your strength levels. Your heart is a muscle just like your quadriceps in that it
needs to be exercised with a progression of challenges in order to increase your aerobic
conditioning.

Increasing Your Mileage

Generally, a 10% weekly increase is a good rule to follow in preparation for back-to-back
long days. However, with your participation in a long distance tour you may need to
increase your weekly mileage a bit more than the standard 10%. Whatever your increase,
please use caution not to over stress your body.
Once you can comfortably ride 65 miles in one day, we suggest that you start riding backto-
back long days of at least 50 miles per day; once a week.

Training Rides


In the training schedule below we suggest three cycling efforts: easy, moderate and hard
(fast). Easy rides are short in duration, ridden at a pace that is slower than normal giving
your body a chance to rest and recover while still logging miles. This type of ride promotes
circulation in your leg muscles, which helps with recovery after longer rides.
A moderate ride is the longest in duration, ridden at a pace that is comfortable and
sustainable for 50 to 100 miles. You should not be anaerobic during moderate rides as you
are training your body to go “long”, teaching yourself how to eat and drink to sustain your
energy levels.

A hard (fast) ride is short in duration, ridden at a pace that will challenge your aerobic

system making it difficult to ride for extended periods. During fast rides you should reach
your anaerobic level at several points causing you to fatigue. On fast days, choose a course
with varied terrain, including rolling hills that you can sprint up, or incorporate intervals
that will tax your aerobic system. (Check with your doctor first!)
To best determine the proper paces (zones) for training use a heart rate monitor.

Moderate Schedule

The chart below is an eleven-week schedule that has proven to be the minimum effort
needed to prepare for our long distance tours. Use this schedule if you ride at least 100
miles a week and modify it to match your fitness level if you ride less.

Note: When beginning your training program remember that time in the saddle has a
cumulative effect so if you cannot ride for three hours at one time, ride for an hour in the
morning and an hour or two in the evening. Ultimately just Ride!

In the 12 weeks prior to the ride plan on training a total of 1,800 miles with a taper and full rest 1 week prior to the cross country ride.

2011 might be the year that I put 10,000 miles on my bike.