Getting Ready
For An Event Whether an MS-150, an AIDS
ride,
a century or an epic adventure,
here's how to prepare | 
|
Few things are
more satisfying than achieving a major goal. For many cyclists,
that goal is completing challenging events such as sixty- or
one-hundred mile rides (called metric centuries and centuries,
respectively), which take place throughout the season. Other riders
enjoy helping society by raising money for and completing an
MS-150, AIDS or Team In Training ride. Or, your goal might be
something simpler but just as challenging, such as a
quarter-century (25 miles), shedding pounds to improve your health
or getting fit enough to keep up with a group of friends.
Whatever your goal, before you
start logging miles, it's best to have a plan. To help, here are
some basic guidelines for training and fitness. Follow them and
there's an excellent chance that you'll reach your goals.
Get A
Check-Up
Before beginning a fitness program it's best to get checked by your
physician to ensure that it's safe for you to begin cycling
regularly. Additionally, you can discuss your fitness goal with
your doctor for expert feedback. She may surprise you with some
helpful training tips!
Set Goals
The secret to staying motivated to train is having something to
look forward to. While you may already have your major long-term
goal (finishing the century or event), it's important to set
short-term goals, too. These should be attainable and more
immediate tasks such as riding four days a week, or getting to bed
at a reasonable hour to speed recovery. The right goals keep you
focused and provide day-to-day satisfaction during your regular
training leading up to the big event.
Work Then Rest
The basic principle of exercise is stressing the body a
certain amount and then letting it recover. During the recovery
phase the body reacts to the work you did and actually gets
stronger. And, over time, by gradually increasing the amount and
intensity of the work and recovering carefully, you build fitness
and improve. Keep this hard/easy principle in mind as you train and
always remember that the easy part (rest) is just as important as
the work part. Pay attention to how you feel after rides, to gauge
your fatigue level and adjust your training accordingly for optimum
recovery.
Build Fitness
Gradually
To maintain a fitness level, you must ride at least three
days a week. And the length and intensity of these rides should be
based on your ability. If you're just starting to train, your
first rides might be at a conversational pace (an effort that
allows you to talk to ride partners) and about an hour long on
rolling or flat terrain. Then, to increase your range and ability
to maintain a faster pace, you can add another ride to the week
and/or increase the intensity of some of the rides (either by
riding faster or including hills or hard efforts to increase the
workload). What's important is to add effort gradually. Aim for
about a ten-percent increase per week in distance/time and no more.
And, always back off if you feel tired. Take an easy day spinning
comfortably around a flat loop or rest entirely.
Track Your
Training
Another secret to success is keeping a training diary. Any notebook
or electronic file is fine. After each ride, jot down a
description, the distance, time, effort level and how you felt that
day. You might also want to track your weight and resting heart
rate. Once you've accumulated some data, the diary becomes a great
tool for figuring out what works and what doesn't. Use it to
fine-tune your workouts to achieve your goals. A training log is
also a fine motivator. As the pages fill with rides, you'll be
proud of your accomplishments and want to keep adding to it.
Make Time To Ride
If you're a busy professional, the biggest challenge may
be finding time to ride. It helps to be flexible, creative and
stubborn. Keep in mind that any ride is better than no ride when it
comes to achieving your goals and getting in your planned rides.
Responsibilities eating up most of the day? Ride in the pre-dawn
hours or evening with a light. If you have a shower at work,
consider riding during your lunch break or commuting by bike. You
might even be able to form a weekly lunch-group ride. Need to watch
the kids during the time you set aside to ride? Pedal on a trainer
in the living room so you can exercise and monitor the kids
simultaneously. If you get creative and determined to fit your
rides in, you'll stick with your plan and succeed.
Stay Motivated
While everyone feels out of sorts at times, it shouldn't
jeopardize your fitness goals. Usually, the hardest part is getting
out of the house and starting to ride. One great trick is having a
training partner or riding group that meets regularly. It also
helps to have those short-term goals we mentioned and to use them
as focal points in your training. For example, you might write a
training schedule and use it to set daily goals to keep you
committed. Another trick is telling yourself beforehand that it's
going to be a great ride. Or, try focusing on something positive on
the ride such as a bakery you can stop at or a thrilling descent.
Keep things fun like this and you'll stay on track and realize your
goals. Good luck!
