You’ve signed up for the ride, started your donation page and now it’s time to kick up your training program.  With only two months left before Climate Ride California, how is your workout program coming along? Take full advantage and get out there and ride -- often! If you’ve never biked long-distance, it’s not just about having the right gear and staying hydrated – you’ve got to start increasing your endurance and building aerobic capacity.  Here are a few tips to help you prepare for the long journey ahead.

Shorter Distance Training
• Long rides are crucial, but interspersing your rides with shorter distance training is vital, especially when tackling the hills.
• It’s recommended to ride hard for three minutes, then rest for three minutes. You can continue this pattern for thirty to sixty minutes.

Increasing Lung Capacity
• Don’t run out of breath! Start out moderately and work your way up to longer rides.
• Gradually increase your mileage at your own pace and don’t get discouraged if you take it easy in the beginning.
• With increased frequency and following a training plan, you’ll be amazed how quickly your endurance will increase and your rides will get longer and longer.

Strength Training
• Alternate your biking days with quality time at the gym, it’s not all about your lower body strength!
• Exercises such as leg squats and lunges while holding free weights will increase your leg muscle strength.
• While at the gym get on the stationary bike, and replicate your exercise comparably to your actual pedaling resistance. 
• Always stretch pre and post any workout – by lengthening the muscles you will increase your flexibility and alleviate stiffness.

Now get out there and ride!

Posted in Ride Training

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