If you are not running, the summer charity rides are a great way to challenge themselves. With many options for the length will always be a race right up your alley. Besides the goal for many charity-driver for a century or 100 miles in one day to do. You can find rides for almost all causes, so that it can be one that has some meaning for you to participate. The demand for a trip like this is a good way to help you achieve your fitness goals, because it has aSet date, to be prepared for the need.
In this sense, as it is prepared to do?
The answer is simple: "Lots of laughs, but a specific plan, you get results faster. If your goal is to ride 100 miles, you need a minimum of four months of preparation, if you're not on land already in cycling. Although this is not a comprehensive training plan that will give you some suggestions and guidelines to help you on your way.
Ride at least four times a week. Make two more runways, constructing constant roundlength once a week. The two other trips to the ranges should be labor intensive with increasing speed. You Velmax threshold intervals or ranges of Tabata intervals. Google and you will find how to do these workouts. Back to recover about 20% for the fourth week the body can.
Thurs yoga at least twice a week. Yoga is an excellent way to basic strength and flexibility needed for long walks to build. The breaking point lap century, many peopleis not the suitability of the legs, but the frame (upper body back and take out). It is possible to do yoga classes or at home with the DVD programs. Anyway, put the time in yoga and will pay dividends when it comes time to ride. In addition, yoga really helps improve recovery from training and makes you feel good.
Discover nutrition motion. For travel more than an hour, you have to be in terms of calories to fuel the journey. Depending on the weightYou need 200-300 calories per hour, easy to digest, especially for carbohydrates. You can use gels and sports drinks, or you can really only be used as a restaurant sandwiches, bananas, figs, and Newton. In both cases you test the food for training runs to see how things sit in your stomach. I tend to stick to gels and drinks, as they are easily absorbed and I have to chew. Recommend Hammer nutrition products, and how best to make it easier on the stomach.
Drink plenty of water. You need to drinkleast one bottle of water per hour. If you lose 2% of body weight through dehydration, there will be a reduction of at least 10% power. You can leave a Camelbak on long trips, but I think it's too hot in summer road races. If you want to be hot, add other electrolyte sports drink your water or to renew what is lost in sweat. loss of electrolytes can lead to greater fatigue and muscle cramps.
Follow these guidelines andYou will notice that your fitness will be ready to face your first century Charity Ride. The aim is your first stop, but only over time that are also asking them to stop quickly. Keep it up and it was not long you're one of those drivers who pull a drive 100 miles every weekend can be.
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