Cycling Training Tips

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Effective Cycling Training Program


    • wvjon75
    • March 3, 2014

    You’re both fit and good looking but honestly a little more muscle wouldn’t
    hurt either of you.

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    • k a
    • March 3, 2014

    How open & flowing she is..too vague..that?s the point ;P

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    • agb90spruce
    • March 3, 2014

    Assuming you mean a continuous 400 km ride (not multi day, 50 km at a time) you have two choices: get real and forget it, or prepare to suffer. End of story. If you plan on a multi day ride things get a bit easier … simply plan on 50-100 km/day.

    Your body needs time to get used to riding long distances and with no experience, 4 weeks of riding and 2 weeks to go you just don’t have time to get even part way ready for this. A 200km ride (continuous) is something experienced riders work up to, and 400 km is MUCH, MUCH harder.

    OK .. that’s the bottom line, BUT (You won’t die from a ride like this (assuming no accidents), but by the time you get into the latter half you might wish you would) if you REALLY want to try this here’s my advice .
    – Get a road bike with 2 water bottle holders and bottles (you don’t want a mountain bike with knobby tires)
    – get rear rack and panniers if you plan to camp or a rack pack if you plan to stay in motels (you still need extra clothing, toiletries, first aid kit, tools, spares, money, water, some food (depends on what you can expect to buy along the way, etc)
    – Plan on going slow (slow is relative, so aim for what is an easy pace for you) and taking lot’s of breaks. Learn before you go to ride at a 70-90 rpm cadence (pedal turns per minute)
    – recognize this is going to be a 2 (or more) day ride even if you are silly enough to try riding 400km in one go (You shouldn’t plan on riding more than about 10-12 hrs). You have to decide if you are going to ride in the dark or not. If in the dark you need good lights, reflectors, etc.
    – You have to wear good cycling clothing. Buy now and get used to it. Two pairs of padded shorts worn one on top of the other would be advisable if trying for 200km+ at a time, but plan on saddle sores/blisters no matter what you do. To minimize them try to avoid sitting on wet shorts (e.g. periodically get up and stand and let the air in as much as possible). If riding this over several days plan on different (clean) shorts each day, or at a minimum wash the shorts after each day (helps prevent infection from saddle sores). Vitamin A&D cream can help with sores.
    – make sure you stay hydrated (particularly important if it’s warmer than about 22C), and eat lightly but fairly often (fig or date cookies, bananas, yoghurt, etc).
    – make sure you have tools and spare tubes for flats.
    – try to find some other riders going the same pace to ride with … you don’t want to ride alone.
    – be prepared to quit … have some form of opt out plan.

    Good luck.

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    • SoccerRefToo
    • March 3, 2014


    It all depends on your motivation… ie the reason for the ride. Most of us would do it at a rate of 80 to 120 Km. a day. This because most of us would want to enjoy a lot of the ride along the way, and enjoy the trip. Some, may choose to ‘punish’ themselves by doing back to back rides.


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    • NikkoRacer
    • March 3, 2014

    This is a hard question, because you give so little information and it requires such a big answer. In view of this, it’s probably best to make general suggestions. Visit the Audax UK website too.

    I used to do audaxing. Some club mates would cover 400km at over 25km/h. You are obviously a novice and I’ve seen a few underestimate long rides and wreck themselves. 400km is a fairly average endurance ride. It is not an extreme ride, even in one day, for a trained rider, although extreme weather could make it a nightmare.

    Assuming you wish to do this ride in a day, I suggest you try 100km first, then 200km, then 300km, then 400km. This will give you the chance to develop your endurance and experience, making any adjustments as you see fit. If working up is not possible, you should probably split the ride into sections, which will raise questions about sleeping arrangements, security, and available time.

    Well before a ride, you should draw up a must have list of items to carry. Here are some suggestions: water bottles, lights, waterproofs, puncture repair equipment, map(s), spare tyre and inner tube, tools, pump, etc.. Place all necessary items in a box with the list, ready for load-up and departure. Bum bags and backpacks are a no-no for long distance cycling because they increase pressure on your bottom and upset your centre of gravity.

    For the two days before a long ride, eat alot of fibrous vegetables to keep your guts moving while you pedal: constipation and dehydration can be a problem. During the ride, eat a little and often, and drink plenty of water to ensure that you urinate every couple of hours. Also, since you could experience a total energy failure, make sure you always have immediate access to a healthy energy source – not sucrose!

    Resilience and endurance are more important than power and speed, and comfort is more valuable than lightness. Your shorts are very important to comfort. Buy a comfortably tight pair with an antibacterial insert. Cover the insert with nappy cream, your bum too, where the saddle fits. Pull the shorts on without any clothing between you and them. Don’t let your shorts get wet, as this will soften your skin to chaffing.

    Ask any keen, experienced cyclist how many saddles they have lying around. I have at least half a dozen. You are going to spend many sweaty hours on this perch. Be prepared to sacrifice weight in favour of comfort. Saddles vary enormously in price, but go for something firm that is neither hard nor squishy. There is loads of choice, including ones for men and others for women. Beware, I have been sold saddles that aren’t even horizontal from left to right.

    I hope this reply is of help to you. Don’t hurry on your ride, take your time and watch out for sleep deprivation effects.

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    • Jib Jab
    • March 3, 2014

    My guess is you’ll never make it. Sorry. Just being honest. Train for another 6 months. Buy a good touring road bike. Then you might be ready.

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