{"id":30584,"date":"2023-11-15T11:00:52","date_gmt":"2023-11-15T10:00:52","guid":{"rendered":"https:\/\/blog.bikeit.bike\/how-to-train-for-a-bike-ride-training-tips\/"},"modified":"2023-11-15T11:17:13","modified_gmt":"2023-11-15T10:17:13","slug":"how-to-train-for-a-bike-ride-training-tips","status":"publish","type":"post","link":"https:\/\/blog.bikeit.bike\/en\/how-to-train-for-a-bike-ride-training-tips\/","title":{"rendered":"How to train for a bike ride: training tips"},"content":{"rendered":"\n

Training for a bike trip<\/strong> requires several months of physical preparation to make sure you are fit on the day of departure. Depending on the trip and the expected difficulty, training could take two to six months. Of course, the cyclist’s athletic training also makes a difference. <\/p>\n\n

If you’re an experienced cyclist, chances are you’ll just need to continue with your weekly rides to stay in shape; if you’re lacking a little training, however, you can follow our tips<\/strong>!<\/p>\n\n

We have gathered the most valuable tips on how to train for a bike trip into three categories: physical preparation<\/strong>, nutrition <\/strong>and technical equipment<\/strong>.<\/p>\n\n

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Physical preparation: 4 key aspects of training for a bike ride<\/strong><\/h2>\n\n

A few months before departure, depending on availability, we recommend adjusting the weekly bike rides: one or two rides per week will suffice. Training for a bike ride involves the development of four important skills.<\/p>\n\n

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1. Aerobic capacity<\/strong><\/h3>\n\n

Every time we go out on the bike to grind out miles, we help our bodies increase aerobic capacity<\/strong>, which is the ability to harness the oxygen available to us to produce energy and maximize performance. <\/p>\n\n

Try to imagine your body as an engine<\/strong>: the ability to increase the volume of oxygen available to you will be somewhat like increasing the displacement of your engine.<\/p>\n\n

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How to improve aerobic capacity?<\/strong><\/h4>\n\n

To improve aerobic capacity, we recommend a weekly outing<\/strong> that simulates the daily journey we are going to make. For example, if we know that we will have to travel an average of 100km per day, we try to build our endurance by aiming for this goal and increasing the load each time. <\/p>\n\n

To serenely tackle 100km a day, we recommend you tackle 60km during your first training outing, then the following week 70km, increasing week by week until you reach your hypothetical goal of 100km.<\/p>\n\n

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2. Muscle development<\/strong><\/h3>\n\n

Increasing muscular endurance<\/strong> is also vital to holding up a bike ride. Of course, muscle training already happens in part through the bike rides we do, but if we want to make sure we perform well, we can also addgym training<\/strong> to our routine.<\/p>\n\n

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Which muscles to train? Experts naturally recommend focusing especially on the leg<\/strong> muscles. <\/p>\n\n

\n The most recommended exercises for cyclists<\/strong>\n<\/a> are: lunges, squats, burpees, kettlebell swings, deadlifts and glute bridge.<\/p>\n\n

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When to go to the gym<\/strong>?<\/h4>\n\n

How much time to devote to the gym during the week? There is no specific recommendation, as one or two<\/strong> hours a week will suffice, especially if you already do more than one weekly bike ride. <\/p>\n\n

Remember that adequate rest<\/strong> also helps our physique improve, so let’s not overdo it! In this regard, sleeping at least 8 hours each night will allow the body to regenerate energy and muscle tissue to strengthen.<\/p>\n\n

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3. Joint mobility<\/strong><\/h3>\n\n

Working on the flexibility<\/strong> (joint mobility) of the body can help prevent injuries and soreness at the end of the day. To develop good muscle and joint flexibility, we recommend that you always do static<\/strong> stretching before a workout: simply make a stretching movement and then hold the position for 20 to 30 seconds to allow the muscle to stretch and relax.<\/p>\n\n

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4. Resistance in the saddle<\/strong><\/h3>\n\n

To train for a bike ride, one must also develop some stamina in the saddle<\/strong>. Weekly rides help to increase it, but it is essential to use the right technique for pedaling<\/strong> and to learn the correct position to use. This will allow us to increase our tolerance to longer trips, while also avoiding injury.<\/p>\n\n

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The right nutrition to train for a bike ride<\/strong><\/h2>\n\n

The connection between \n nutrition and cycling<\/a>\n<\/strong> is most important. As we know, nutrition is a crucial aspect of a cyclist’s physical training because it acts as a real fuel for our body. Depending on the effort we are going to make, therefore, we will need a certain caloric and nutritional intake<\/strong>. <\/p>\n\n

But how to train for a bike ride while respecting the right nutrition? Below we list three important steps to consider.<\/p>\n\n

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1. The night before<\/strong><\/h3>\n\n

The night before the trip, it is best to stay light so as not to strain digestion: no fried and fatty foods and no spicy foods (to ward off overnight stomach acidity). Vegetables<\/strong>, preferably steamed, and a good amount of protein<\/strong> (white meat, or seitan and tofu in the case of a vegetarian diet), with the right amount of carbohydrates <\/strong>(50g of bread or accompanying rice) are preferred.<\/p>\n\n

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2. Breakfast.<\/strong><\/h3>\n\n

The \n cyclist’s breakfast<\/a>\n<\/strong> should contain a balanced mix of carbohydrates and protein<\/strong> to get the right energy load in the day. Some examples are: oatmeal porridge with oatmeal and fruit, Greek yogurt with muesli, whole wheat bread toast with ham and cheese, omelet with ham and vegetables.<\/p>\n\n

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3. During the journey<\/strong><\/h3>\n\n

During the bike ride, it is important to keep our energy<\/strong> levels high: energy bars, dried fruit and energy drinks with electrolytes should become our best friends.<\/p>\n\n

L’\n hydration during cycling<\/a>\n<\/strong> is not something to be underestimated: keeping the body hydrated before and during the ride can make all the difference.<\/p>\n\n

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The right technical equipment to train for a bike ride<\/strong><\/h2>\n\n

Last but not least, the righttechnical equipment<\/strong> helps us in training for the next bike ride. It is important to make sure the bike is in excellent condition when it arrives on the day of departure. <\/p>\n\n

What checks to make? Here is a simple list to get everything under control.<\/p>\n\n

<\/strong>1. Bike safety<\/strong><\/h3>\n\n

Maintaining proper bicycle safety<\/a> <\/strong>involves some basic actions. The actions to be taken are: <\/p>\n\n