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EXTRAS

Training tips

With the arrival of warmer temperatures and the start of spring, many people are thinking about bicycle tours this summer. Bike tours are a great way to see the small towns and enjoy the beautiful scenery in Wisconsin. The questions most asked are, can I ride 500 miles, and how do I get in shape? Before you jump on your bike and ride away here are a few things to keep in mind.

Biking is a high activity exercise. First and most importantly get medical clearance from your doctor before you start any exercise program.

"Start out slowly, says Dr Kenneth Cooper, author of Faith-Based Fitness, "it may have taken you 20 years to get out of shape. If you try to get back into shape in 20 days, you can injure yourself."

Look at how much time between now and the event, and how much available time you have to train, then set your goals, says Joe Pfalzgraf, Pro Trainer at Gold's Gym. It's good to talk with a sports trainer to get advice about an appropriate training program that fits your schedule and fitness level.

Stretching is also an important part of any training program. Warm up for three to five minutes before stretching. Then stretch out for three or four minutes, says Dr. Cooper.

If this is your first ride of the year pick a short distance with relatively flat terrain, and bike at a high revolution per minute (80-90 rpm) with very low resistance. The next day if you're not sore...good...go a little farther next time. If you are sore, you overdid something! Back off the offending parameter (distance, terrain, low resistance/high rpm). Listen to your body. This is the period of time that cyclists set the ground work for a successful season, says Pam Barrett, Physical Therapist and Certified Athletic Trainer who also writes for the Wisconsin Bicyclist.

Get your bike into good mechanical working shape. A bike that fits you and works with you, not against you, will make biking easier and more enjoyable.

Pedaling in a gear that allows a slow, labored pedal stroke or cadence quickly fatigues unconditioned muscles. Pedaling in a gear that allows faster spinning helps to eliminate knee pain, builds endurance and develops a smooth pedal stroke, says Barrett.

Take a Road 1 class. This bike safety class helps you feel safe biking in traffic and it teaches critical bicycle maneuvering safety skills. In Wisconsin contact the Bicycle Federation of Wisconsin at 608-251-4456 for class times. 

Join a bike club, it's great way to meet other people and get more fun out of cycling. 

Leave entire weekends free before the event to do longer rides. Bike at different times of the day and in all kinds of temperatures to get your body ready. But, be sure to consume plenty of liquids. "If you think about drinking you are probably already dehydrated. You should be drinking about one big water bottle per hour while riding," says Barrett.

Nutrition is a key ingredient and fuel for biking. Learn to eat small and often during a ride. Don't wait till you are hungry to have a healthy snack, says Barrett.

And above all, have fun and enjoy the scenery.

This article first appeared in the In Gear column Wednesday March 24 in the Breakaway Section of the Wisconsin State Journal