It is always best, according to sports scientists, to follow a structured programme, but as logical as these programmes are, the most important aspect is to hit the open road and get out into the country and enjoy riding your bike.

 

Read these articles, absorb the information, but never let riding your bike become a chore. The most important thing about riding your bike is to enjoy it. It should be a passion, not a job!

 

Secondly, be realistic in your aims. Don't make a 100 km funride your very first time out on the bike. Build up slowly; do the short rides first, then progress to the medium distance rides and slowly build up both your fitness levels and cycling skills until you can comfortably complete the longer funrides.

 

Note: It is important that you consult your medical practitioner before embarking on any training programme, especially if you are currently not doing any exercise.

 

 

Even if you compete in other sports and are reasonably fit, you should be prepared to do at least twelve weeks of “cycling specific” training before you tackle your first Fun Ride.

 

Week by week, you will need to build up your endurance and aerobic fitness by riding at a low intensity, gradually increasing the kilometres and time spent on the bike.

This low intensity training, or “base training” will increase your body’s ability to use oxygen, increase the size and number of mitochondria (blood carrying capillaries), and (bonus!) will also improve the body’s ability to burn fat and carbohydrate as fuel.

 

Use an easy gear, keeping the cadence to around 90 rpm whilst base training, as this will assist in developing pedaling skill and efficiency. Most beginners, especially ex-runners and converts from other sports, tend to use too big a gear (low cadence), which will slow down your progress to the next level of riding ability. High cadence, combined with easy riding, should be completed before increasing the intensity of your rides.

 

Your aim in training is to be able to ride comfortably at a low intensity for at least three-quarters of the distance of your first Fun Ride. In other words, if your first funride is 30 km, you should be able to cover 20 km easily in one training session.

If you have just started riding a bike, try aiming at riding for about 30 minutes at a time until you feel comfortable. Then gradually increase the time and distance by about 10 per cent per week - NO MORE! - keeping the same low intensity. Choose a route that is relatively traffic-free and not too hilly, preferably with a wide road shoulder. A circular route is likely to provide more mental stimulation than an out-and-back route.

 

Every fourth or fifth week, drop your training to 50 per cent of the previous week’s total. This is your rest week, giving your body time to recuperate from the previous week's training. This will refresh you and make you stronger for the next phase of training.

 

If your ultimate aim is to ride a 100 km funride like the Cape Argus Pick ‘n Pay Cycle Tour or anyone of the long routes on the PPA funride calendar, continue to slowly increase your training until you can comfortably ride 75 km or about 3 hours at a low intensity. Race-day excitement usually pulls you through the last 20% of a ride.

 

You don’t have to ride three hours every training ride. During the week your rides may be only an hour or so in duration. As your training progresses, you will be getting more cycling fit and your average speed should start to increase without actually increasing your intensity of effort.

 

After riding for about six weeks, you should now be moving into your pre-Fun Ride phase and should gradually increase the intensity of your rides. Start by adding in some hills to improve your leg strength.

 

Once you start competing in Fun Rides, you will find that you will have to ride faster to keep up with your group. You’ll sometimes find the group does some sprints as riders try to break away. If you want to stay with them, you will have to start fine-tuning your training.

 

For your first sprint training session, try the following: Divide one of your mid-week training rides into three parts. First part is to warm up on a low gear and get the blood circulating and the muscles warm.

 

In the second part of your ride, increase the intensity so that it feels a little uncomfortable and it is difficult to speak. Don’t be tempted to force the pedals round, keep your pedaling action fluid and the cadence high. Try to keep the pace even for the whole of the period with no accelerations or lapses of concentration.

 

This type of training will tax both your breathing and your legs. You will be taking yourself to the edge of oxygen debt or “threshold training”.

The third part of your training ride is the cool down period, which is just as important as warming up. Put your bike in an easy gear and spin to warm down. Never finish a ride before warming down.

 

If you have a heart rate monitor, you will notice that as the weeks go by, that your heart rate will start to drop more quickly as you warm down. This is the first sign that your fitness is improving.

 

Re-read what was said above about recovery periods… Take a week off training and ride at a low intensity all week allowing your body to recover. You should find that you will be stronger due to the rest and will not have lost any fitness.

 

In our next article, we look at a 12-week schedule including a gradual build-up and rest week to see you up to your first Fun Ride or race.