Training, effort and nutrition

Training for that big ride (part 1)

by Jo Clendon

You've been reading about longer rides (the RTA Big Ride, Tour de Hills, Tour de Cowra, the Bike North Century Challenge(BNCC) or the longer weekend rides) and you are keen to give them a go. Yep, the spirit is willing - you just aren't too confident whether the body will vote the same way. So, how do you make that next step - increasing your cycle fitness and your ability to do longer rides and enjoy some of those more far-flung pleasures? The short answer to that question is training and a bit at a time.

Over two issues, we will explore how to increase the distance you cover, and how well you cover it, ie building up your base and improving your performance.

Bodies - a wee bit of theory

In fitness, there are a number of principles based on how bodies work best, without damaging them. In particular, there are two key principles to your reaching your next step, and they are: progression and adaptation. These principles are like chapter headings in the Owners Guide to your Body's Fitness.

Progression means gradually increasing the challenge. In the weights room, this means lifting heavier weights. On a bike, it can mean going further, going higher or going faster, or perhaps a combination. Adaptation means that our bodies adapt to the challenges we throw at them - either that or they breakdown (causing injury), suggesting over-challenge. By using progression and increasing the challenges, in a gradual controlled way, we can avoid breakdown. Instead, our bodies adapt to the challenges and we get fitter. OK, enough theory. What do you need to do? You need a plan!