How do I prepare for my 1st long ride?

Question

I've been cycling for 2 yrs now. I ride about 20-25 miles when I go out. I don't ride longer on account of 2 small kids. I'm riding my first 50 mile ride in May. It's a charity ride for MS. What the best routine to train for it? In the winter, I ride a stationary bike in the gym. Is that a good method for training?

Answer 1

A charity ride should be fun. There will be food and drink stop/s on the way make use of them. Don't get caught up chasing the leaders.Take your time and socialise.

Any time on any sort of bike will help. The more time you put in the better you will go. For a 50 miler if you do the same distance each week you will make it easily.

I have a trailer for my kids, they love it. If you can take them with you the extra load will do you good.

Answer 2

If you are already riding 20-25 miles on your own with any regularity, a 50-mile charity ride will be easier than you think. But here's some of the things you can do to prepare:

Gradually increase the length of your regular rides. If you are accustomed to riding 40 miles, 50 won't be much of a stretch.

Ride with a club. That's what I do. You will push yourself to ride faster and farther than you would if you rode alone. This time of year, our club rides are around 40 miles--including a coffee/snack break about halfway. As the weather warms, the rides get longer--about 50-60 miles with two breaks. Do that, and you'll be signing up for 100-mile charity rides by the fall.

Answer 3

It sounds like you have an excellent base.

The best way to train for it, as I do, is as follows:

Saturday: The hardest and longest day of the week. Most likely there is a local cycling club, take the "A" ride, and advance as you please.
Sunday: Recovery day. Ride for a short time, and keep the heart rate down.
Monday. Kick it up a notch from Sunday, but don't keep the pace too high. You'll need it for other days. Same distance as Sunday
Tuesday. Kick it up another notch, but not as fast as your Saturday ride. Same distance as Monday.
Wednesday: Repeat the schedule of Monday, but add 20% more time in the saddle.
Thursday: Kick up the pace to Tuesday's likeness, but a little shorter than Tuesday's ride.
Friday: Free day. Save yourself for Saturday.

As far as lengths of your rides, You'll want to longer as you approach your MS ride. Don't kill yourself if you can't do a day, because everybody isn't perfect. After the Saturday rides especially, get protein in your system within the first 30 minutes after your ride. That way your muscles can recover, and recover faster and make you much stronger of a rider. Remember, always switch up the routes you take. It will make your rides much more enjoyable. Also, you can ride the same Saturday ride every other weekend, and see how much faster you are getting. I find that I need that kind of self-encouragement. Stationary bikes are great, They can get you on a bike, irregardless of the weather. I like having one water bottle of water, and the other half-gatorade/half-water. I'll bet you can do it now, but you'll feel better this way.
If you don't have them already, get some toe clips. They'll tone your legs all around, and make you a more powerful rider. Eventually you might even want clipless pedals, that's what I use.

Answer 4

A 50 mile ride shouldn't be a problem. Just pace yourself. If the route has some hills, try to get in some climbs a few times a week. Other than that, just make sure you bring enough water on your ride in case it's hot.
I know it's tough getting out with little ones to take care of. Usually I get up real early on the weekend and try to get a few hours in the saddle before the kids get up.

Answer 5

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