Tips For Better Cycling

1. DRINK, DRINK, DRINK! Drink before you are thirsty. Dehydration is the number one cause of physical breakdown.

2. Eat before you are hungry. You deserve it and your body needs it.

3. Complete your bicycle inspection to ensure that your bike is in good working condition.

4. Be prepared for any kind of weather. Layering your clothing works well.

5. Put your name, emergency contact and any medical information on a tape in your helmet. This is important whenever you are riding.

6. Stretch immediately upon arrival in camp. This will help reduce stiffness the next day.

7. Rest if you become tired. Pay attention to those around you. Most cycling mishaps occur late in the day when people are fatigued.

8. If you are hurting, you are working too hard. Shift down, slow down, or stop and rest.

9. Don't ride in "high" gears that are straining you. Learn to shift so that you get pretty good at holding your rpm's at 60 - 80. Get used to shifting and maintaining a proper cadence.

 

Training Schedule

Eight weeks prior to the Trek: Ride 20-25 miles each week. Start off slow and easy. Get used to sitting on the bike seat. Feeling comfortable on your bike is a big part of your training.

Eight to six weeks prior to the Trek: Ride 30 miles total each week. Alternate short days with long days and increase your mileage at the end of the week.

Six to four weeks prior to the Trek: Ride easy, but ride regularly to maintain your strength.

Four to two weeks prior to the Trek: Alternate long and short days again with one 35-mile day on the weekend. The training rides provided by Breathe California are a great way to incorporate that 35-mile day into your training.

Two weeks prior to the Trek: Ride easy the next two weeks, but try to ride at least three times each week. This will help you stay in shape without wearing you out.

General Training Tips

Start training early and consistently in the months before your ride to help you prepare. Here are some training aspects to consider:

Distance: Trekkers know that there is no substitute for "seat miles," so get those miles in early. Your seat will probably be the first thing to get sore. Start with moderate distances (10-15 miles) and build up gradually. Be prepared to bike 40 miles a day.

Hills: Yes, there are hills on the route. Remember that hills and their characteristics are what make the scenery beautiful. Practice on hills and use all those gears on your bike, by shifting down and keeping up a good quick cadence of 60-80 rpm.

Recovery: Most of us who are in decent shape can get on a bicycle and ride for a long day. The difficulty is getting back on that seat the day after, and then the day after that. It is a good idea to train your body to recover by training two or three days in a row. For this, distance each day is much less important than the repetition.

Nutrition and Hydration: Distance cycling requires significant food and water. Its is important to maintain your strength for the duration of the ride. Drink regularly and before you feel thirsty. Dehydration is the number one cause of physical breakdown. Also eat small amounts frequently before you are hungry. Carbohydrates are the easiest form of calories for your body to use when exercising. The Trek is not a time to diet! While training, experiment with different sources of fluids and carbohydrates and find out what works best for you.

Your Bike: Keeping your bike in good shape is very important. Pay attention to how it feels and sounds while training. We highly recommend that you get a safety check and tune-up before the Trek. Some of the stores associated with the Trek will do a free safety check and give you a reduced rate on the tune-up.

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