I have been told that the Bike & Build office will be sending out training and workout regimens in the Pedal Prepper, a rider newsletter, starting this winter and that in the meantime, we should review the following schedules to get going. The following is a direct copy-paste from the rider manual.
Winter Training
Finding the motivation to train in the winter with the trip many months away can be difficult, especially given the cold, snow, and limited daylight. However, the work you do now will provide a solid base for the spring and will mark the start of a routine that you could follow and expand upon.
A stationary bike you can find in a gym is a good approximation of the cycling you’ll do on the road, but it does NOT count towards your 500 miles of training. Pledge miles are only accumulated out on the road, not in the gym.
It’s fun to mix up your training with different indoor and outdoor activities. Running, cross-country skiing, swimming, and group sports are all good alternatives to riding.
Sample Winter Workout Schedule
| Monday – 40 min. stationary bike; 30 min. swim Tuesday – Rest Wednesday – 40 min. stationary bike; 30 min. weight room circuit Thursday – Rest | Friday – 40 min. team sports; 30 min. stair workout Saturday – 60 min. run/stationary bike Sunday – 40 min. run; 30 min. weight room circuit |
Early spring is a good time to mix in some actual time on the bike, while continuing your cross-training gym workouts from the winter. Once the weather begins to warm up and the snow melts from the roads, look to take your bike out for a spin. The first rides out shouldn’t be intimidating; they’re meant to get you out on the road to start getting acquainted with your bike. Become comfortable shifting gears, and find and hold a comfortable cadence (# of pedal revolutions a minute) of about 85 (more on this later) across different terrain. After you ride, be sure to wipe down your bike with a rag – salt leftover on the roads from the winter will rust your components.
Now’s also a good time to find a weekly group ride, which will help you find interesting routes. Often, these rides – especially in the spring – will include riders of all levels, so don’t be intimidated by “elite-looking” cyclists with tricked out bikes and snazzy clothing. You’ll likely find a few riders with a pace you’re comfortable with.
Sample Early Spring Workout Schedule
| Monday – Rest Tuesday – 40 min. stationary bike; 30 min. weight room circuit Wednesday – 10-12 mile ride Thursday – Rest | Friday – 40 min. run; 30 min. weight room circuit Saturday – 10-20 mile group ride Sunday – 10-12 mile group ride |
Spring is the time to be out riding in earnest, and will be most crucial in building on-the-bike strength and stamina. Continue working out 4-5 days a week, but focus on riding outdoors and increasing the time and intensity of your workouts.
Vary your rides by changing your routes to include different types of terrain. Be sure to practice climbing hills, and find a particularly challenging ascent and climb it each week to gain practice and mark your progress. Try inserting one-mile intervals over the course of your rides that you ride slightly quicker and at a higher cadence.
Sample Spring Workout Schedule
Monday – 15 mile ride with rolling hills, intervals Tuesday – 8-10 mile relaxed ride
Wednesday – Rest
Thursday – Hill ride