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I am going on a bike trip in May with my family. I need the best ways (not necessarily the easiest) to get? |
into the shape I need to be to ride with them. They go at least 40 miles per day. I have done 12 with no problem. I need exercises that I can do in my home because it is pretty cold most of the time and I don't want to go biking after dark alone. I have a stationary bike that I can ride so I will be doing that. What sort of regimen can you recommend to me, including diet? Also, what sorts of stretches can I do? I am also a surfer so any upper body exercises that can be done in the home would be helpful. Oh, I am a 23 year old woman. Thanks! I'm not a trainer, but can draw from my experience with biking. If I was in your situation, I would get on the stationary bike and ride for an hour on Tuesday and an hour on Thursday. Don't kill yourself, but don't make it a walk in the park either. Listen to your body. You'll know when you're pushing too hard. Then pick a day over the weekend and try to bike a long distance. Start with 20 miles and gradually work up to 40. With a ride that long, part of the game is training your *** to be able to handle being on the bike that long. It will be very painful at the beginning, but should get better the more you ride. Eat pasta the night before a long ride. Also remember to eat during the ride. I like to eat power bars, but sometimes they don't go down so well if you're exercising hard. I usually eat Cliff Gel Blocks as I ride. I can't say I worry about the diet all that much because when you bike often then you'd have to put forth effort to eat more calories than you burn. Remember to stick with it. 4 days off the bike sends you backwards on your schedule. But also don't ride every day. Biking really doesn't do a lot for your upper body. Your lower back needs to be strong enough to hold up your torso for the duration of the ride. Nothing replaces actual miles on the road. But I am assuming that the others in the group aren't doing 40 miles a day still. So, you should be good to go with some suggested exercises. This is an excellent time to get ready for next May. You want to build your aerobic engine. The best way to do that is by doing intervals - high intensity efforts for short periods of time. If you have a heart rate monitor, it will help you with your training b/c you can track your ideal zone for the period of time you are at in your training. Some other things are to do some weight lifting, and core muscle training exercises - twice a week. If you can fit in some yoga, that will help with flexibility. I apologize for not being specific. But I will direct you to some websites where you can do some research to see what works best for you. I will stress though that interval training will prove the most beneficial in getting ready for May. Here are some resources: www.pezcyclingnews.com under "Training" http://www.beginnertriathlete.com/cms/ar... core muscle training Book - "The Ultimate Ride", "Train Right, Eat Right" - Chris Carmicheal - can be found on www.bookcloseouts.com Try doing a Spinning class at your local gym if you can, you're likely to get more out of that than riding the stationary bike at home alone. 40 miles a day isn't that much, it sounds like a lot, but if you're in ok shape, you'd be surprised at how quickly and easily you'll be able to do 40 miles. I did a 3 week bike trip where we did 100 miles a day, that's unusually high mileage, and I was in ok shape going into it, but with cycling you'd be amazed at what your body can do. You can just keep going forever as long as you eat and drink water. |
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