what preparation is needed to ride 127miles,i am doing it in oct,and i havent riden in 10yrs,please help?

Question

i am 34yrs old and i need a cycling fitness program to help me make that journey of a 127miles,how many miles a wk i need to get in shape,my wgt is 195lbs,

Answer 1

You have seven months to get yourself into shape for this ride. A general rule of thumb is, that if you can complete that distance regularly in a week you will be able to do it in a day. (As long, as you are sensible and don't expect to beat everyone home.) The more distance you do in a week the easier you will find the ride in October

I would advise to build up to it at a rate that you feel comfortable with.

Record your resting heart rate once every week or so. That will be a good measure of your improved fitness. Resting heart rate should be taken first thing in the morning after a sound nights sleep.(before you get out of bed or do anything else)

Ride at a rate that gives you the best cardio workout around 70% of you maximum heart rate.(if you have hrm) Or at a pace were you are breathing heavy without gasping. This should start getting your resting heart rate slower (and blood pressure lower).

Start out with say a 10 mile circuit try to do it every day. If you are too sore, don't sweat it just take the day off, and get back to it the next day. (You have plenty of time). Have a rest one day a week

When you feel comfortable with this distance extend it, (double it if you can) particularly on the weekend or your days off. You will probably find that after a couple of weeks you will be only too keen go further. If you overdo it have the next day off and cut the distance back for a while then try again. If your October ride has hills include hills in your daily rides.(don't worry about your heart rate while climbing)

When you get to the distance that you travel to work, ride to work. This will save you a heap of time. Commuting time becomes exercise time.

You will need to fit this in around family and other commitments so don't set yourself to strict a schedule.

When you get to the stage of riding for longer than three hours take food with you. Or plan to stop and eat. A small amount every hour is best while riding (lollies, bananas, sandwich, energy bars etc) . Drink plenty of water. Take an extra bottle with Gatorade (or similar) in it. Or mix it quarter strength in your water.

Have a good varied diet slightly favouring carbs and protein. Maybe some magnesium and potassium supplements.

When you get close to the ride have about three days off prior or just take it easy.

Enjoy yourself. A 127 mile ride is an achievement not a torture.

Answer 2

Dude. Seriously, I'm 35 and I can ride that in about 6 hours.
First get a physical.
Then, start light, condition your muscles for a couple weeks; you've got plenty of time here. Keep track of how much you ride, and every consecutive week try to increase that distance. Do some speed work, but focus for now on building core endurance. You should ride at an intensity where you have to breath through your mouth. Just make sure you ride at least 20 to 30 minuites NONSTOP(maybe traffic lights for 30 seconds) to get any real training effect. Otherwise you're wasting your time.
And watch your diet, no cheesy poofs! good luck and have fun most importantly.

Answer 3

How tall? I did 200 mile ride in 2 days twice.
My training consisted of riding a total of about 100 miles a week for about 3 months. The longest ride was maybe 30 miles. Typically they were in the 15-20 mile range at a moderate pace.
The 200 mile ride (Seattle to Portland) was relatively uneventful and not difficult. The first day we rode about 120 miles in about 10 hours.

Answer 4

Man why did u decide to do that if you haven't ridden a bike in 10 years!? I suggest lots of practice, leg exercises/stretches (jogging, aerobics, etc), and above all practice long distance riding but in increments, say ride 5 miles 3x a week and then when comfortable, double it for another week, then double it again, but try to keep within a comfortable pace... Until you are sure you can ride the full distance ok.

I like Danny's suggestion about higher altitudes. Hilly areas give you great practice too, as you need to work harder.

Answer 5

If at all possible ride in higher altitudes. Olympians aren't allowed to work out past certain heights because it gives their endurance too much of an edge. Your body will get used to running on little oxygen.