Training Basics

Why Am I Training?
With a proper training regimen, nearly anyone can pedal the distances traveled during the Climate Ride. Here's a few stats so you know what you're preparing for:

Total Distance      300 Miles
Total Days           5 days
Daily Distance      50-80 miles
Daily Ride Time    4-8 hours

Get the Right Equipment.
If you already have a bike or you are about to buy one, the first step is to visit your local bike shop to make sure your bike fits you well and will be comfortable. You will be spending 4-8 hours in the saddle each day depending on your speed. Your bike shop can make sure your bike is tuned, safe and efficient for a multi-day ride. Some cyclists like to take their bike to a local shop for a bike fit analysis, which usually costs $50-$75. Trained bike fitters can analyze your body's geometry and adjust your bike to fit accordingly. A properly fitting bicycle is not only more comfortable; it also reduces the risk of injury.

No matter what, make sure you get your bike checked out before the ride:
Take it to your local shop as soon as you can to make sure it is operating properly. A well running bike is much more enjoyable than riding one that makes all kinds of sounds, doesn't shift well, or worse, has worn down brake pads. You don't want to miss part of your trip because your bike is visiting the bike mechanic while you're waiting on the side of the road.

Determine what level of cyclist you are and then choose a proper training regimen:
Your goal is to be able to comfortably ride 50-80 miles per day for 5 days. Training for a bicycle ride involves a combination of cardiovascular conditioning, proper stretching, and strength training. While you want to train successfully, you also want to focus on preventing injuries. If you are already in good shape from other sports, it will be an easier transition to cycling fitness. The following training tips cover the entire cycle from being out of shape to reaching a good level of cycling fitness. Novice cyclists should start from the beginning. Intermediate to advanced cyclists and athletes should modify this training regimen as they see fit. If you are not accustomed to exercise, you should consult your physician before embarking on any training regimen. 

Cardiovascular conditioning, strength training, and stretching:
In order to get your heart and lung capacity up to speed, you need to begin cardiovascular workouts. Using a stationary bike indoors or a normal bike outdoors, begin by cycling 20-40 minutes, 1-3 times per week. Do other cardiovascular exercises such as running, walking, the elliptical trainer or rowing. Any cardiovascular exercise will help you prepare.

Strength training helps to supplement your cardiovascular workouts. If you belong to a gym, talk to your trainer. Find an appropriate weight or machine exercise that helps build muscle in your legs, thighs and back. Begin with light repetitions until you are able to increase your strength. Increasing your core strength (stomach) will help to support your back when you are in the saddle for several hours. Basic sit-ups and push-ups can help develop core strength.

Stretching is the most important part! Get used to stretching before and after your workouts. For stretching tips visit:

League of American Bicyclists, on Advanced Cycling

Yoga.com

By week 7, make sure you are on a real bike and cycling outdoors (if you aren't already): You want to continue your cardiovascular exercises, but add in some longer bike rides. Start easy-3 times per week for 40 minutes to 1 hour. Then add in a long weekend ride. Start out on a 3 hour ride and then extend it by 30 minutes each weekend. Spending time in the saddle will help you discover where you are uncomfortable so that you can adjust your bike properly.

If you ride longer and in incremental steps, soon you will be able to ride 5+ hours. Set a goal to be able to ride 60-70 miles in one day, 3-4 weeks before the Climate Ride. Then ride 50-70 miles two days in a row, 2 weeks before the ride. This doesn't mean you have to ride fast! You will have all day to ride, so find a pace that works for you. If you average 8-10 mph, you will have plenty of time to complete each day's ride and enjoy the scenery along the way.

Continue your strength training and your stretching. This is important to strengthen and support areas of your body that will remain static while riding a bike all day.

We encourage you to contact your local bike club and go out on some group rides. When riding with a group, you will make great friends and learn little tips on how to enjoy your ride even more.

Here's a handy chart that you can use as a guideline to weekly mileage.