How to Prepare For Your First Bike Race

As we roll into Spring and prepare for this year’s Ride Don’t Hide Greater Toronto event in Caledon Hills here are a few training measures you can practice to ensure a great ride (and one of your best!)

For beginners with no “off-season training,” it is important to strengthen your body and eat optimally to support the demands of cycling.

Here are a few tips:

1. Ensure you eat a complete protein at every main meal. This will help with muscle growth and recovery. It is especially important after your workouts and rides. Some complete protein sources include poultry, meat, quinoa, eggs and organic protein powders.
2. Consume a carbohydrate before your bike ride on training days. This is your body’s (and muscles) fuel and is imperative to consume approximately 1-2 hours before. Starchy carbohydrates such as rice, oatmeal, quinoa, potato and whole wheat wraps are great sources. If you’re shorter on time, a whole piece of fruit is also beneficial.
3. Begin by riding outdoors everyday starting with as little as 20 minutes. Depending on which bike race you’ll be participating in, gradually increase the duration of your rides. Initially, it is important to strengthen your cardiovascular system and adjust to the bike.
4. Core and leg conditioning is vital for your success. Doing compound exercises like squats, lunges, deadlifts and core exercises like plank, crunches and ab twists will help your overall performance.
5. When training in the gym aside from cycling days, focus on higher reps within the 15-20 rep range to develop muscular endurance. When training “in-season” for a bike ride, you want to develop your endurance and activate your aerobic systems, not train for strength at this time.
6. Track your progress! Create a weekly chart that records the length of your rides (distance and time), what you ate before your workout and how you felt. This gives great personal insight and allows you to set more detailed goals moving forward.

For more, visit christinaemilywellness.com

-Christina Campbell, Holistic Nutritionist & Certified Personal Trainer

Remember we have routes for cyclists of all ages and skill levels visit: www.ridedonthide.com/greatertoronto to register for this year’s event!

Check back often for more helpful tips from Christina on how to prepare for this year’s upcoming event!