Cycling is an active way to experience the outdoors or a new place. You need to be physically and mentally prepared for an 80-mile cycling trip, whether you will be cycling around your hometown or in an exotic location. Proper planning and consistent training will ensure that you have a successful and enjoyable cycling trip.
Step 1
Determine how much time you can dedicate to training, including the number of days per week and hours per workout. Creating a training schedule that is realistic for your lifestyle will help ensure that you don't miss workouts and are prepared for your trip. Allow yourself enough training time to gently increase your weekly mileage. Sharp increases in training volume may lead to injury.
Step 2
Participate in a resistance training program. Resistance training improves performance and prevents injury because it strengthens muscles and connective tissue. The National Strength and Conditioning Association recommends a frequency of one to two times per week for beginner athletes, two to three times per week for intermediate athletes and three or more times per week for advanced athletes. Focus on muscular endurance by performing three sets of 12 to 20 repetitions, with less than 30 seconds of rest between sets. Exercise under the supervision of a professional, or only perform exercises that you feel comfortable with. Make sure you train each muscle group equally, both for your upper and lower body.
Step 3
Calculate how many miles you should ride per week leading up to your trip. According to the National Strength and Conditioning Association, you should increase your weekly mileage by no more than 5 to 10 percent each week. Increase your weekly mileage until you are able to complete a ride equal to or greater than 80 miles. Start with the number of miles you are currently riding per week, multiply by .1 and add the sum to your current mileage. For example, if you are currently riding 50 miles per week, ride 55 miles next week. Determine the following week's mileage by taking 10 percent of 55 miles and adding it to 55 miles. Repeat.
Step 4
Make a workout plan by dividing your weekly mileage into different types of rides. A schedule will help build your base and improve performance by slowly increasing your weekly mileage. Types of workouts include long rides, tempo rides and interval rides. Perform one to two long rides per week. Long rides are performed at trip pace or slower and should eventually equal or exceed 80 miles. As with your weekly mileage, do not increase the distance of your long rides by more than 5 to 10 percent each week, according to the National Strength and Conditioning Association. Tempo rides are 20 to 30 minute rides performed at a higher pace than your trip pace. Interval rides involve 30-second to five-minute bouts of maximal effort followed by an equal amount of rest. Both tempo and interval rides may be performed once or twice per week. Do not perform the same ride type on consecutive days and ensure that you have at least one rest day per week.
Step 5
Perform one week of easy rides every four to six weeks. This is called unloading and gives your body a week to repair itself without losing your gains. Unloading helps prevent injury and improve performance.
Step 6
Taper your mileage the week before your trip. USA Cycling certified coach Matt McNamara recommends maintaining your training frequency and intensity while decreasing your mileage by 40 to 60 percent.
Tips and Warnings
- Gather as much information about your riding trip as you can, including the route elevation, climate and hilliness.
- Stop activity immediately if you experience pain, discomfort, shortness of breath or dizziness.
Things You'll Need
- Calculator
- Paper
- Pencil
- Bicycle
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
- USA Cycling; Optimal Tapering Strategies; Matt McNamara
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