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Training Tips
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. 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. It 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.
2013 Breathe California Training Rides Training Ride #1: June 22nd - Location TBD Training Ride #2: August 17th - Location TBD Distance : Roughly 30 miles Our training rides are free to all potential and registered Trekkers. SAG support and a rest stop with snacks and drinks will be provided. Email Judy at judyb@sacbreathe.org or call (916) 444-5900 ext. 209 to RSVP. Other training ride opportunities can be found through the Sacramento Bike Hikers at www.bikehikers.com. If you are coordinating your own training rides and would like to put it on our calendar, please email us the details, including date, time and location. Cycling Protocol All Trekkers must be 18 or older unless accompanied by a parent or guardian. RIDE LEGALLY RIDE COURTEOUSLY RIDE SAFELY
For information on bicycle safety and rules of the road, you can visit the following sites: |
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