How to Train for a Bike Ride

How to Train for a Bike Ride
Training for a bike ride typically means you plan a ride that's longer or more demanding than what you normally do. Underestimating a ride can lead to frustration and possible injury. The more time you spend properly training and conditioning for a ride, the more you will actually enjoy yourself during the event. Be realistic in setting goals, and allow for plenty of time during the training process to build muscles, stamina and endurance.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:
  • Bike
  • Bike clothes
  • Road or track for training
  • Time
Step 1
Perform an assessment of your current physical condition. Be honest in regard to your weight and how much physical activity you participate in. Consult with a physician before beginning any training routine.
Step 2
Develop a schedule for training that allows for a slow and progressive training approach. Begin at least four to five months ahead of the ride to build endurance and minimize the possibility of overuse injuries. The plan should allow for periods of rest and recovery as well as strength training and aerobic conditioning.
Step 3
Begin training with two to three days of riding each week, with one day being a longer ride at a pace to simulate the event ride. One or two of the other rides should involve a target heart rate of at least 70 percent of your maximum heart rate for a period of at least 35 to 40 minutes.
Step 4
Rest for one day following your long ride of the week. Attempt to increase the distance of your long ride by 10 percent each week to help build stamina. Consider substituting one hour of aerobic conditioning, strength training or indoor cycle work to build stamina on some weeks.
Step 5
Stay focused on your goal. Consider finding a training partner or a coach for encouragement and support. Develop a training chart with goals that will allow you to check off accomplishments. This will help with motivation and focus.

Tips & Warnings

 
Establish good eating habits.
 
Hydrate often during training.
 
Proceed gradually with the training schedule. Avoid over use and needless training injuries by using common sense and not over extending your body.

Article Written By Keith Dooley

Keith Dooley has a degree in outdoor education and sports management. He has worked as an assistant athletic director, head coach and assistant coach in various sports including football, softball and golf. Dooley has worked for various websites in the past, contributing instructional articles on a wide variety of topics.

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