Fitness plan to prepare for a long cycling trip?

August 9, 2011 by  
Filed under Common Questions

fitness plan
by familymwr

Question by Favour: Fitness plan to prepare for a long cycling trip?
I’m going to be going on a 700km+ cycle over a period of about 12 days in 6 months time and I would like to know if anyone has any fitness plans or ideas that will help me to prepare. Apart from just getting out and doing a lot of cycling I’d like to know how to stagger the preparation in order to be comfortable with cycling 70km or so per day during the ride.

Best answer:

Answer by greengunge
70k/ day is not a hard trip. if you really want to train up for it then the only way would be just to ride.
you could try a gym to strengthen your legs if you feel you need it, or you could jog of course.

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5 Responses to “Fitness plan to prepare for a long cycling trip?”
  1. Jimmy S says:

    You’ll get several versions of how to condition yourself for a 700 km tour. Here’s mine.

    I stay in touring shape by riding for about an hour on a hilly circuit every other day. About 3 weeks before the tour, I begin to ride more frequently and longer, until I’m up to what I expect my average daily distance/time will be. Might only do that a couple of times before the tour.

    You’ll gain conditioning as you tour so don’t really have to be in top shape before leaving unless you just want to be.

    If you’re hauling a bunch of stuff on the tour, you might want to go the distance at least once with similar weight on the bicycle.

    Have fun.

  2. McG says:

    Diet and exercise. If you have any pounds to loose start now. Weight reduction will make the ride easier.

    Ride. You not only need to be in shape, but your saddle needs to get used to your rear and vice verse. To be truly conditioned for that ride and to enjoy yourself, your preparation rides should be 1500km in the two months prior to your event. That is an easy schedule. 35 km a day for 5 days, a day off, then back on for 5 days etc. In the last 2 weeks you need to change to 70km every other day with a day of rest between or only light riding.

    You can also condition your core muscle groups at the same time as the ride schedule. Some planks, crunches, resistance steps, and push-ups will have you as fit as you need.

    Enjoy your tour.

  3. solvent says:

    First, if you have the choice of cycling route, cycle in the general direction of South-Westward (safest direction for most people: least accident/illness)

    I assume you are climbing mountainous route for the scenery. Try to find out as much as you can if the route is going to be very undulating/hilly. This can determine if your road bike has got enough gear ratios to climb the very steep part of the route (I had repeated slipped chain on one such trip due to my limited gear ratios). If you are not able to find out, get the widest gear ratios you can have for your road bike. Fell free to stand up and cycle if you encounter difficulty hill-climbing when you are already in the lowest gears. You would not want to injure your knees

    The road bike should be as light as you can have, including the accessories, refreshments, food, tools, spares

    Service your road bike well before each preparatory training trip (I had overlooked this for my latest 128 km trip, and agonised along the way with repeated jammed rear brake and wheel bearing failure) I hope your road bike got caged bearings and not loose ball bearings at the wheelhubs which are more prone to wheel bearings failure over bumpy route

    If you could cycle daily at least 20 kilometres of undulating route, that should be enough training (I am about 10 kg overweight when I did my first 120 km cycling). Otherwise try to do at least 40 kilometres trip each weekend

    Try to sleep well before and during the whole trip (it can double your stamina)

    Be able to identify hyponatremia, and be prepared/protected against it (I assume the route/trip will expose you to such danger/risk)

    You may like to carry a little salt solution capdule as first aid. Tools and spares for puncture (I assume you have clincher tire, never go on tubulars unless a back-up vehicle fetch dedicated replace wheels for the trip (not all wheelsets are interchangeable)

    Attend to any abnormality(ies) along any cycling trip immediately, be it jammed brake, wheelset bearing failure, fall

    Last but not least, if you are overweight like me (about 10 kg), lose weight wisely. This is more useful than a lighter road bike

  4. i_love_it_4_real says:

    Ride your bike 50-60 km per day for a week, then have two days off; ride for 60-70km for 6 days and have three days off….then repeat the cycle until you go – make sure you mix the terrain though,

  5. sno f says:

    with out knowing your level. recommend lookin at “bicycling” for training tips etc.

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