Cycle of Life Tour Training Guide

Training 2020Anyone from a regular cycle commuter to an elite cyclist is welcome to participate in this ride. It will require some extra training to ready your legs and saddle for a ride of this length, but you don't want to jump in all at once.

To train for an endurance event you will want to slowly build up so you can sustain pedaling for a long time on your bike over two days. The body needs recovery, so be sure your training plan allows for some down time. Here are some suggestions and ideas for your training plans that will help you cut down on potential injuries and set you up for more fun and enjoyable two days of riding on Vancouver Island and Salt Spring Island. 

Training Rides

Training rides are a great way to get motivated and meet some of your fellow Cycle of Life Riders! Training rides will be posted below as soon as dates are confimred.
If you would like to organize a training ride in your area, please contact Victoria Hospice at info@cycleoflifetour.ca or 250-519-1747

 

Planning your training:

  • Be realistic about your current fitness and abilities (if you don’t regularly exercise, think about consulting your physician before you start)
  • Figure out how much time you have to devote to training and build a schedule that works for you. If the suggested training plans seem overwhelming, just cut them down. Some training is always better than none.
  • Start early – start now! The more time you allow for training the better, as this means you can increase your training load steadily and will be less prone to injury. The bonus is you will come to love cycling sooner and wonder why you didn’t start even earlier!
  • Build, build, build. A good training plan builds gradually, increasing ride length and intensity in manageable amounts. Put one long ride per week in the calendar (and increase length and distance over time), and supplement with shorter, focused rides (like hill repeats). Ideally, you will build over 2-3 weeks and then lighten the training for a week to give your body time to rest and repair. Without recovery, training is useless. This is called periodization. The next 3-4 work period of training (after the recovery week) should be slightly harder than the prior one.
  • Find buddies to ride with. If you have people counting on you to show up you will be much less likely to miss a workout. This will also prepare you for riding in a group during the Tour.
  • Put your plan on a calendar and adjust it around work and life events that might get in the way. Schedule your weekly long rides on a day off, but move them to another day if there’s a schedule clash to make sure you don’t miss a week.
  • Keep a training diary so you can track your progress.

 

 Training tips:

  • Bike fit matters! When you purchased your bike, did you get it set up properly for you? Bike fit is so beneficial in terms of injury prevention and cycling efficiency. Most bike shops offer bike fitting, and some physiotherapists offer a bike fitting service that is covered by extended health benefits. Please consider getting this done before you increase your training.
  • Training with a group can be enjoyable and educational. Most bike shops organize weekly free community rides with various group levels and abilities. Or you can check out the group rides offered by local triathlon groups. Many of these rides are coached. You could also form your own group with other riders on the tour.
  • Indoor cycling can be very useful, especially in the early spring. You can join a spin class at a rec centre or gym or bike shop. Some classes provide trainers (or allow you to bring your own) so you can use your own bike. Here’s some more information about bike trainers: http://www.bicycling.com/bikes-gear/tips/how-to-choose-an-indoor-bike-trainer . If you prefer you can set up your own bike and trainer at your home. Try Zwift http://zwift.com  or the Sufferfest https://thesufferfest.com/ to give you motivation, or just find suggested workouts online and cycle to music.
  • Training for hills. The Cycle of Life Tour route is quite hilly so you should plan your training around hilly routes. There are plenty to choose from on Vancouver Island! Doing hill repeats on a local hill is also a great way to build your muscles and endurance for hills.
  • Nutrition is just as important as training. As you work up to longer rides, keep note of what you eat and drink, and how you feel. This will help avoid dehydration or bonking (when your muscles become depleted of energy). Some people can’t stomach certain foods or drinks when exercising. It’s best to find this out in advance. The Cycle of Life tour provides ample refueling stations, but you might want to experiment with what works for you and bring some along on the ride with you.
  • Cross training is also beneficial. If you can’t get out on the bike as much as you’d like, try to fit in some general fitness training (walking, swimming, running) and/or some strength training to complement your cycling. Yoga and stretching is also beneficial as cycling can tighten muscles, especially your hamstrings, quads and hip flexors.

 

Sample Training Programs:

*One week before the tour you should cut your training back (to about March’s mileage) to save your legs for the event.

*Plan a day off after your long ride of each week.

 

Beginner Training Plan

Month

Long Ride Distance by week

# Rides per week

Hours per week

Approximate Total Distance per week

January

10 km / 12 km / 14 km / 8 km

1-2

2

20 km

February

15 km / 18 km / 20 km / 12 km

2-3

3-5

40 km

March

22 km / 25 km / 30 km / 15 km

2-3

3-6

50 km

April

35 km / 38 km / 40 km / 20 km

2-4

5-7

60 km

May

45 km / 50 km / 55 km / 25 km

3-4

5-7

90 km

June

60 km / 65 km / 70 km / 35 km

3-4

6-8

100 km

July 

75 km / 85 km / 30 km / Tour

3-4

6-8

100-120 km / 50 km

 

Intermediate Training Plan

Month

Long Ride Distance by week

# Rides per week

Hours per week

Approximate Total Distance per week

January

35 km / 38 km / 40 km / 20 km

2-4

4-6

60 km

February

45 km / 48 km / 50 km / 25 km

2-4

5-7

80 km

March

55 km / 58 km / 60 km / 35 km

2-4

5-7

100 km

April

65 km / 68 km / 70 km / 45 km

3-4

6-8

110 km

May

75 km / 80 km / 85 km / 55 km

3-4

6-8

120 km

June

85 km / 90 km / 95 km / 65 km

3-4

8-9

130 km

July 

100 km / 100 km / 30 km / Tour

3-4

9-10

140 km x 2 / 90 km