Bike Tour Training Tips | Adventure Travel Blog

May 26, 2011

How to train for a DuVine bicycle trip

Build your confidence on the road

For those of you who are excited about your upcoming DuVine bicycle trip, but are perhaps a bit leery about your current conditioning on the bike – here are a few training tips to help build your confidence, as well as your fitness level.

First and foremost, get out on your bike and start logging some miles (just like we do at the DuVine Friday bike rides). If you are currently unable to cycle outside, I highly recommend taking spin classes. They are usually structured to maximize your training time in class and are great indoor/off-the-bike training.

However, I strongly suggest that you continue to get out on your bike as much as possible – nothing compares to the real thing – as elements of wind, actual hills, terrain, etc are virtually impossible to simulate inside. It will also help with your comfort level (balance, unexpected conditions, etc).

Get out and ride!

If possible, mix up your riding – incorporating flats stretches with hill climbs. When climbing, slide to the wider part of the saddle and settle in to a consistent cadence – the best strategy is consistency. The more you climb, the more you will get into a rhythm and develop your own natural style. Remember to listen to your body and do only what feels right at the time. The hill will always be there to try again the next time.

Once you have established a good training base, try to follow these general guidelines:

Calculate your weekly mileage and plan to increase it by no more than 10 – 12 % per week.

Try to include one higher mileage day/one long slow recovery day/several intermediate mileage days/at least 1-2 rest days.

Plan to do the short mileage/rest day following the high mileage day – it should be at a leisurely pace to help loosen up the muscles.

The intermediate mileage days should be between the short and long and should be approached at a good pace.

Always remember, training is a gradual process – don’t try to overdo it or push yourself when you aren’t ready. There is no shame in getting off the bike on a tough hill, slowing down to heed your heart rate, or taking a day off when you just aren’t motivated. If you know of anyone who also rides outside, try to schedule rides together and practice riding in a group – it helps break the monotony and adds a different element to your training (including improving your bike handling skills and the dynamics of group riding.)

Another important item in the training process is to track your progress. Here at DuVine we use MapMyRide to track where we ride, the elevations and the times. By keeping track of your progress over time you can see how far you are riding and how your riding times are changing. A product like MapMyRide also allows you to share your rides and training with your friends which can really help your overall fitness. You can also use this product on your DuVine bicycle tour, tracking where you ride, adding pictures and notes along the way.