Whether you are training to do a 20 mile or 420 mile ride you will find yourself both motivated and challenged. Set your goal on having fun while training and not overdoing it. You will enjoy the ride if you pace yourself and listen to what your body tells you.
· Planning for a ride will give you a great motivation to begin exercising. Use that drive to dedicate time in your schedule for training.
· Always let your physician know before you begin your exercise program.
· Have your equipment checked out by a local bike shop.
· As with all endurance events when riding you are very likely to hit bad patches when you simply want to give up. Knowing how you will cope and what you will do in these situations is a great help. Techniques such as visualization can help you prepare for these situations.
· A great way to give yourself extra motivation is to remember the charity you are doing the ride for. Knowing that someone else less fortunate than you will benefit if you make it to the finish line will be a great motivational tool to keep you going.
· Develop a training log and keep track of your riding, exercises, what you’ve been eating etc. This gives you a basis to refer to and make changes as necessary.
· Take it slow in the beginning, get used to your bike and building up aerobic strength.
· Think of any situation possible to ride your bike. The ride to the store or work may be in range and you didn’t even know it. Getting on your bike as often as possible will make you feel better and boost your training.
· There are a variety of accessories that you can use to make your riding much more comfortable. Get yourself a nice pair of cycling shorts, riding gloves, breathable socks and a moisture wicking shirt.
· Focus on riding steadily, where you can feel your legs working but not burning out. Your speed will increase over time as your body gets in shape and you get used to your bike.
· Keep your hands, wrists, elbows, neck, legs, and shoulders relaxed. Avoid locking your elbows, keep them slightly bent and relaxed.
· Try and keep your back straight with your chest out towards the road. Riding hunched over will cause back problems and restrict air flow.
· While pedaling, flex your ankles along with your legs, this will allow more muscles to be involved in the pedal stroke.
Download Sample Training Program