Training for The Lexus Great British Bike Ride
Firstly congratulations on being part of the first ever Lexus Great British Bike Ride and we look forward to meeting you on August 31, 2010 at Lands End.
It is very important that you are ready to take on this amazing challenge. We recommend that you get a check up from your Doctor before performing any physical activity.
“The fitter you are the more enjoyable this experience will be”
So, let's get training!
If you are a complete novice, no problem! You will need to start training at Least 4 months prior to the GBBR. It is important that you build the miles up slowly to avoid injury. This will develop your stamina and base fitness.
We must keep strong legs and abs and core to get the most out of our cycling. Include a minimum of 30 minutes weight on legs and abs and core per week.
Weeks 1 – 4
Start by performing 3 - 4hrs of cardio vascular exercise per week. This can be 3 - 4 cycle rides of 10 – 15 miles.
- Tip: When out on the road choose an easy gear and spin your legs. (around 70rpm)
- Tip: Take recovery days! ie: Try to train Tuesday, Thursday, Saturday and Sunday. Rest days on Monday, Wednesday and Fridays.
You don’t just have to cycle! RPM or Spinning class are great for improving your cadence (leg speed) and CV fitness. Also there’s no excuse when it’s cold and wet outside!!!!!!
- Tip: Stretch after every training session to avoid injury. Lower body and back stretches are most important. Hold each stretch for between 30 seconds and 1 minute.
Weeks 5 – 8
Now you are starting to feel more confident on you bike it is time to step up the training. You will now need to perform 4-6 hrs of CV exercise per week.
This can be 2-3 rides of 10 – 15 miles and 1 ride of 20 – 25 miles.
- Tip: Take a snack for your longer ride as you will need to keep your energy levels up. La Muscle Flapjack’s are a great source of complex carbohydrate and protein for recovery. Me and my cycle club use them on our Saturday club rides.
Also for one of your rides you must include some hills as the LGBBR challenge has many leg-burning hill climbs.
Weeks 9 – 12
We are now only 2 months away from your challenge of a life time! Now you are feeling confident on your bike and enjoying cycling as a great sport it's time to take your training to the next level.
- Tip: Fuel you body. Very important now you are out on the road for around 3 – 4 hrs. A good source of complex carbohydrate (Oats are No1).
You will need to perform 6 – 10 hrs of CV exercise per week. This can be 2 rides of 15 – 20 miles and 2 rides of 30 – 40 miles.
Every other week include hills in both your longer rides. Also your long rides need be on consecutive days. (sat & sun)
- Tip: If you're feeling fatigued drop 1 or both of your shorter rides and give your body some extra recovery! Do this every other week if you need it.
1 Month to go, are you ready?
We’ve got 3 weeks left of hard training then it's time to take to the road and complete the LGBBR challenge.
Weeks 13 – 15
You will need to perform 8 - 12 hrs of CV exercise per week. This can be 2 rides of 15 – 25 miles and 2 rides of 50 – 60 miles. Again include hills in both of your back to back long rides.
Final week
This week we recover and regain our strength for the first ever LGBBR. This can be 2 - 3 rides of 15 - 25 miles to spin your legs out. You MUST take it easy this week, get lots of sleep and keep the cycling light!
Good luck with your training and stay safe on the roads. Remember:
“The fitter you are the more enjoyable this experience will be”
