Training Tips

General Training Tips

Get started! Assess your current fitness level and create a training plan that fits with your schedule. Start slowly and gradually increase your mileage. A good rule to follow is to increase by no more than 10% each week. Whether you've chosen a 25, 50 or 100-mile Tour de Cure course, train on the bike you'll be using for the event.

Plan your workouts. Many of us don't have as much time as we'd like on the road, so mix your workouts for better results. If you only have an hour during the week, do a 15 minute warm up, a 30 minute ride at a fast pace and a 15 minute cool down. On the weekends, try alternating increasingly longer distances cycled at a moderate pace with shorter rides that include several hill climbs.

Fuel yourself. Cycling burns lots of energy so always carry what you need to eat and drink along the way. Energy bars, fig bars, peanut butter and bananas are some usual favorites. Carry water and sports drink; see the safety section for more detail on hydration. After riding, enjoy some complex carbohydrates to replenish the glycogen stores in your muscles. Examples include bagels, pasta, rice or baked potatoes, preferably prepared without lots of additional fat (hold the butter and sour cream).

Cross-train. When the weather is lousy outside, you probably head indoors to the gym for a spinning class, or use your trainer at home. However, you can also mix it up with other types of aerobic exercise such as running, rowing, swimming and aerobics to increase your stamina. Yoga or stretch classes increase your flexibility. Doing weight circuits will strengthen your legs, as well as your abdominal and back muscles to support the seated position on the bike and avoid back pain.

Stretch. Stretch frequently—before, during and after your ride. Tight muscles work less efficiently and are more prone to injury, so take a few minutes before saddling up. While on the bike, tilt your head now and again so it's not in the same position for long periods of time. Change your grip on the handlebars frequently to avoid numbness of the hands and forearms (the padded cycling gloves also help). To alleviate foot pain try changing your pedal stroke for a few minutes—pull up rather than pushing down. Whenever you pull over for a rest stop along the way, stretch your legs, arms, back and neck for a few short minutes. Finish your ride with a complete stretch.

Exercise & Diabetes. If you have diabetes, please see ADA's specific recommendations.