Are you ready to take on the Allianz Surrey Classic Bike Ride 2017?
Cycling 100, 60 or even 25 miles can be a scary and an impossible thought but once you apply yourself to even a small amount of training you will be surprised how achievable it is. We’re not saying it is going to be easy, but it will be a very rewarding and fun challenge.
So you’ve got a bike and are ready to start training. Try to give yourself a minimum of 4 months to train if you are a complete beginner.
The idea behind preparing for a century bike ride is to slowly increase your mileage as you get closer to the main event. You can use the same training for the shorter rides over a shorter period.
The Training Guide is based on the 100 mile Route
Weeks 1 – 4
Start by performing 3 – 4 hours of cardiovascular (CV) exercise per week. This can be 3 cycle rides of 10 – 15 miles.
- Tip: When out on the road choose an easy gear and spin your legs (around 70rpm).
- Tip: Take recovery days! ie: Try to train on Tuesday, Thursday, Saturday and Sunday. Rest on Monday, Wednesday and Friday.
You don’t just have to cycle! RPM or Spinning classes are great for improving your cadence (leg speed) and CV fitness. Also, there’s no excuse when it’s cold and wet outside!!!!!!
- Tip: Stretch after every training session to avoid injury. Lower body and back stretches are most important. Hold each stretch for between 30 seconds and 1 minute.
Weeks 5 – 8
Now you are starting to feel more confident on your bike it is time to step up the training. You will now need to perform 4 – 6 hours of CV exercise per week.
This can be 2 rides of 10 – 15 miles and 1 ride of 25 – 30 miles.
- Tip: Take a snack for your longer ride as you will need to keep your energy levels up. Flapjacks with protein are a great source of complex carbohydrate for recovery.
Also for one of your rides, you must include some hills as the Allianz Surrey Classic has many leg-burning hill climbs.
Weeks 9 – 12
We are now only 2 months away from your challenge of a lifetime! You are feeling confident on your bike and enjoying cycling. It’s time to take your training to the next level.
- Tip: Fuel your body. Very important now you are out on the road for around 3 – 4 hours. Oats are the number 1 source of complex carbohydrates.
You will need to perform 6 – 10 hrs of CV exercise per week. This can be 2 rides of 15 – 20 miles and 1 ride of 35 – 45 miles.
Every other week include hills in both your longer rides.
- Tip: If you’re feeling fatigued drop 1 or both of your shorter rides and give your body some extra recovery! Do this every other week if you need it.
1 Month to go, are you ready?
We’ve got 3 weeks left of hard training then it’s time to take to the road and complete the Allianz Surrey Classic Bike Ride.
Weeks 13 – 15
You will need to perform 8 – 12 hrs of CV exercise per week. This can be 2 rides of 15 – 25 miles and 1 ride of 55 – 65 miles. Again include lots of hills, remember Surrey can be hilly in parts.
This week we recover and regain our strength for the Allianz Surrey Classic Bike Ride. This can be 2 – 3 rides of 15 – 25 miles to spin your legs out. You MUST take it easy this week, get lots of sleep and keep the cycling light!
Good luck with your training and stay safe on the roads. Remember:
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