Plan for 32 and 62 Mile Bike ToursWhether you’re riding the 32 mile bike tour or the 62 mile, there are training tools both indoor and outdoor to help you finish the ride comfortably. Bike touring is not a race; it is a way to experience a community from a different perspective. On this page you will be able to find information regarding off season indoor training and outdoor training tips to help you prepare for the Festival Foods La Crosse Fitness Festival’s Coulee Region Bike Tour. Here are some quick tips to prepare for a bike tour:
Outdoor BikingTraining outdoors is probably your best option when available. Depending on your time, you can do a 10 week plan or a 5 week plan. It all depends on your lifestyle. If you are just beginning to ride, start slowly and adjust training to your abilities. Below is a general weekly training program for the intermediate rider: riders who like the fast pace, but can still hold conversations while touring, can commit to at least 6 hours a week to train and can easily ride 50 miles a week. Rest days can be substituted with a very easy day. While training, practice maintaining cadence/spin and keeping hydrated. IndoorTypically, when training indoors you should focus on different intensities and types of training such as balance, or endurance each day. The three main indoor equipment used for training are: rollers, wind resistance trainers, and magnetic trainers. Indoor trainers allow riders to make their bicycle stationary with a roller near the rear wheel and an object used to provide resistance. Wind resistance trainers have small fans to produce resistance and give the feeling of being on the road. Magnetic trainers use magnets instead of wind to produce resistance. While roller trainers do not hold your bicycle stationary, it is mostly used for riders to practice balancing on their bikes. Whichever one you wish to choose is up to you, it all depends on how you want to train. Not only training on a bike will help in the off season, but strength training will too. Bike riding also uses your abdominal muscles, arms and back. Doing exercises such as push-ups, bicep curls, and crunches while training indoors will only improve your bicycle riding. Don’t forget to warm up before each workout. Some examples of different training days:
TIPS FOR DURING THE EVENTKeep moving and changing position as you are riding. Take advantage of the rest stops. Use the bathroom and have a snack but don’t take too long or you could stiffen up. Be aware of the road markings and signs, you don’t want to miss a turn! Ride with a friend. Taking turns in the wind can make the ride easier and save energy. |