Training
From Starting Out to Being Awesome
General Guidelines
Be Safe
- Have a medical checkup
- Stay aware while you ride
- Have a tool kit, cell phone, and wear bright clothes
- Practise defensive riding, avoid dusk/dawn
- Listen to your body
Training Principles
- Don’t get crazy — start out with an appropriate workload
- Make sure you rest and maintain proper nutrition
- Slowly increase workload to reduce risk of injury
- Increase 10% of individual weekly workouts
- Focus on aerobic activities/training and building endurance
The Training Plan
Do you absolutely need a plan? No. You can build your fitness generally towards the goal distance, but like any other plan, a training plan helps you to organize your time and your progress to the goal. It also helps you to look back and see how your body is responding to the training and to make changes accordingly.
If you want a training plan…here’s how to build one:
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Determine the time available in your life that you have to dedicate to training days.
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Decide how many training sessions a week you can fit in. Check your schedule and decide if it's to be one or two or even three per week.
How much time should you devote? You should plan for approximately two training rides per week. Can you train in less time? Yes, depending on your experience, base level of physical fitness, and if you are prepared to accept a slower ride and possibly be less comfortable at the finish line.
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Identify a comfortable starting point for your long training rides.
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Add your rest days and rest weeks. You should allow for one day per week and at least one week per month.
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Build your training ride progression. Add your weekly training rides to the plan.
Remember the three rules of the Training Workout:
- Start at a distance that you know you can complete comfortably.
- Build the duration or distance by 10%–12% per week.
- Intensity should be a bit uncomfortable but you should be able to converse for the vast majority of the workout.
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Schedule your muscular resistance exercise (optional but highly recommended). Once per week is great; twice is even better. Add them to your plan.
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Taper as you get closer to Ride the Rideau. A couple of weeks preceding the Ride adjust your training volume and intensity to allow for recovery. It’s better to be 10% under-trained than 1% over-trained (under-rested). You should note that any hard workout within 7 days of the event will not add fitness, only hurt your body’s re-building. You will not lose aerobic fitness in 7 days. The day before the Ride, you should fire your aerobic energy system for about 20 minutes and do not overdo.
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Ride the Rideau! – September 8, 2012
The Family Physiotherapy Centre is the official supplier of physiotherapy services at Ride the Rideau. It also has programs and services available at its Family Physio Sports Conditioning and Wellness Centre if you want a formal training program.
