No matter if you are a hardcore expert or an absolute beginner, you will find here how to ride faster and longer in your bicycle.
Cycling 250 Km in One Day for Beginners
Yes you can do it
Even if you don't ride a bycicle for years or even doens´t know how to ride one, you only need 6 months of training for this chalenge.
What you need:
1. A racing bycicle like the one you see in the Tour de France.
2. A speedometer for the bycicle. Comes with instructions and its easy to install
3. A Hearth Monitor. To measure you performance impovment
4. LOTS of water, sometimes energy drinks such as Powerade.
5. A safe place to train.
6. Equipment, helmet, gloves
Trainning
1. First time riding
Don´t make more than 5 Km today, ride slowly don't exceed more than 70% you Heart Rate. Then next day al you body will hurt, that is normal. Maintain the cadence of about 90 RPM.
OK The 6 Week Planning!
Week 1
Target: Reach 30 Km
Trainning: Monday to Friday 2 hours a day, average speed of 10 km/h making 20km per day.
Saturday: Average Speed of 10km/h during 3 hours
Sunday: Rest...
Week 2
Monday to Friday: 2 hours a day, 15 km/h average.
Saturday: 3 hours, 15 kh/h average
Sunday: Always rest at sundays!
Week 3: 3 hours a day, 17 km/h average.
Saturday: 4 hours, 17 km/h average.
Note: The difference between 15 km/h and 20km/h is huge! So dn´t push yourself so hard now.
Week 4: 3 hours a day, 19 km/h average.
Saturday: 5 hours, 19km/h average.
Note: Now you should be able to make 100 km easely.
Week 5: 4 hours a day, 20 km/h average.
Saturday: 2x 3 hours, 20 km/h average.
Week 6: The last week trainning to the big race. Make 4 hours a day at 21 km/h
Saturday: 2x 4 hours a day at 21 km/h
The Big Race
Now it´s the time to make those 250 KM in just one day. It will hurt now because of the effort required, but more because of the boredom. It is scientifically proved that boredom exausts you more than exercise. It´s scientifically proven! So you will need some music to your ears, enough music for 12 hours.
Food and Drink are the most important of all. Without profer fluids and nutrients you will no no more than a few dozens kilometers. Drink 50 cl of water every hour and eat a snack every hour too.
Now the Ride
Never ride faster than 21 km/h. You need to make an average of 20 km/h. The total time ridding should be 12 or 13 hours. I told you it would take a long time. Start slowly never waste energy. After the 100 kms you will start to feel exusted, it´s normal.
What you need:
1. A racing bycicle like the one you see in the Tour de France.
2. A speedometer for the bycicle. Comes with instructions and its easy to install
3. A Hearth Monitor. To measure you performance impovment
4. LOTS of water, sometimes energy drinks such as Powerade.
5. A safe place to train.
6. Equipment, helmet, gloves
Trainning
1. First time riding
Don´t make more than 5 Km today, ride slowly don't exceed more than 70% you Heart Rate. Then next day al you body will hurt, that is normal. Maintain the cadence of about 90 RPM.
OK The 6 Week Planning!
Week 1
Target: Reach 30 Km
Trainning: Monday to Friday 2 hours a day, average speed of 10 km/h making 20km per day.
Saturday: Average Speed of 10km/h during 3 hours
Sunday: Rest...
Week 2
Monday to Friday: 2 hours a day, 15 km/h average.
Saturday: 3 hours, 15 kh/h average
Sunday: Always rest at sundays!
Week 3: 3 hours a day, 17 km/h average.
Saturday: 4 hours, 17 km/h average.
Note: The difference between 15 km/h and 20km/h is huge! So dn´t push yourself so hard now.
Week 4: 3 hours a day, 19 km/h average.
Saturday: 5 hours, 19km/h average.
Note: Now you should be able to make 100 km easely.
Week 5: 4 hours a day, 20 km/h average.
Saturday: 2x 3 hours, 20 km/h average.
Week 6: The last week trainning to the big race. Make 4 hours a day at 21 km/h
Saturday: 2x 4 hours a day at 21 km/h
The Big Race
Now it´s the time to make those 250 KM in just one day. It will hurt now because of the effort required, but more because of the boredom. It is scientifically proved that boredom exausts you more than exercise. It´s scientifically proven! So you will need some music to your ears, enough music for 12 hours.
Food and Drink are the most important of all. Without profer fluids and nutrients you will no no more than a few dozens kilometers. Drink 50 cl of water every hour and eat a snack every hour too.
Now the Ride
Never ride faster than 21 km/h. You need to make an average of 20 km/h. The total time ridding should be 12 or 13 hours. I told you it would take a long time. Start slowly never waste energy. After the 100 kms you will start to feel exusted, it´s normal.
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Quick Tips
Make Sure You Use Them All !!!
Always warm up 15 minutes before riding. Your muscles need to be hot to perform without injuries, and your hearth needs to speed up slowly.
Drink a LOT of water or energy drinks. I doubt you can make more than 100 KM without drinking. Our water reservers in our body are very small, just a few liters. You should drink 50cl of water per hour ridding.
Eat something at least every 50 km. I doubt you can ride more tahn 150 km without eating anything.
Make sure your cicycle is clean and in the best conditions. A dirty bike can reduce your performance because the wheels get more resistance to the movement. Also make sure you fill up your tires up to the recomended PSI of 100. If the tires are not in the best conditions and if they blow while you are ridding at more than 60 km/h... imagine the rest...
Alwasy switch the gears to the best RPM. If you are climbing a mountain at the highest gear, not only you will be slower than a snail but also you ARE injuring your knees. Also don´t ride with a very low gear apecially in the straights, you are not improving your muscles. The hard part id finding the right cadence. Most websites advise you to ride at 90 RPM. The Tour de France Champions ride at least at 120 RPM.
Stop every hour to rest.
Never ride more than you can. Don´t try to look good.
Drink a LOT of water or energy drinks. I doubt you can make more than 100 KM without drinking. Our water reservers in our body are very small, just a few liters. You should drink 50cl of water per hour ridding.
Eat something at least every 50 km. I doubt you can ride more tahn 150 km without eating anything.
Make sure your cicycle is clean and in the best conditions. A dirty bike can reduce your performance because the wheels get more resistance to the movement. Also make sure you fill up your tires up to the recomended PSI of 100. If the tires are not in the best conditions and if they blow while you are ridding at more than 60 km/h... imagine the rest...
Alwasy switch the gears to the best RPM. If you are climbing a mountain at the highest gear, not only you will be slower than a snail but also you ARE injuring your knees. Also don´t ride with a very low gear apecially in the straights, you are not improving your muscles. The hard part id finding the right cadence. Most websites advise you to ride at 90 RPM. The Tour de France Champions ride at least at 120 RPM.
Stop every hour to rest.
Never ride more than you can. Don´t try to look good.
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