Plan for 32 and 62 Mile Bike Tours

Whether 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:

• Build your training program to your lifestyle, don’t worry if you don’t have time one day, readjust your training that week and you will be fine
• 2 days of rest is good, or light training
• Do not increase weekly mileage too quickly, this will help minimize injuries during training
• Long mileage should be followed by a rest day
• Do long mileage 2 weeks before the event followed by reduced training up to the tour, also known as tapering.

Outdoor Biking

Training 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.

Indoor

Typically, 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:

• Reach maximum heart rate by doing short, hard intervals
• Go easy, with an easy gear and focus on your pedaling
• Simulate a hill by moving front wheel forward, Ride at a pace you would normally do for intervals of about 6 minutes and every 2 minutes stand up and go hard for 10 seconds. Repeat. Then follow with an easy 10 minutes
• To improve pedal stroke, cycle with one leg to concentrate on smooth pedaling

TIPS FOR DURING THE EVENT

Keep 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.