Training - NorCal AIDS Challenge - The official cycling event for the fight against HIV and AIDS in inland Northern California

Now that you’ve signed up to ride in the 2010 NorCal AIDS Challenge this is the place to figure out how to get started. If you’re new to bicycling and/or any type of regular moderately intense exercise, we recommend that you take the following preliminary steps before going any further:

Get a physical. If it’s been awhile since you exercised regularly or you have a physical condition that limits the amount or type of exertion you can undertake, consider getting a physical before starting your training in earnest.

Get your bike tuned up. If you already own a bike but it’s been awhile since you rode it or had it checked out, consider taking it to your local cycle shop for a tune up. These usually cost about $50 and include a general lube and safety check of all the important parts. Click here for a list of our preferred bike shops in the region.

NCAC TRAINING RESOURCES:

Mentors and Training Coordinators. Your mentor is your single best source for information about everything having to do with the Challenge. We also have a number of Training Coordinators who can speak to you about how best to meet your NCAC performance goals. Your Mentor can connect you with a Training Coordinator if you’re interested.

Step-by-Step Training Plans. If you’re the type of person who needs a specific training plan to follow, look no further! We put together two different plans NCACers can follow based on their individual goals for the event:

The Cruiser plan is for Cyclists who think it would be great to ride every mile of the 2010 NCAC but are more interested in gaining a ton of cycling experience while having a fulfilling, safe, and challenging time on their bikes during training and the event itself. To complete the Cruiser plan, all you have to do is attend all of the guided Training and Benchmark Rides listed on the NCAC Calendar. And that’s it. But it’s not as easy as it sounds. There are rides every weekend in the 16 weeks leading up to the Challenge. Each one gets a little harder and longer than the last.
The Bruiser plan is a more ambitious program designed for people who want to reach the NCAC starting line confident that they’ll be able to ride all 330 miles of the route. If they stick to the plan, Bruisers will be able to ride harder and faster than ever before. The details of the Bruiser plan are on the NCAC Calendar. Bruisers should plan on doing all of the weekend Training, Benchmark, and DIY rides on the calendar starting on January 2nd. They should also complete the weekly workouts described on Monday of each week on the NCAC Calendar.
Click here for more information about the training plans.

Official NCAC Training Ride and Event Calendar. You can learn about every organized training opportunity and workshop by looking at the online NCAC calendar. Check it often since we’re continually adding new material.

Guided Training Rides. Starting in January, we’ll off at least one guided Training Ride every weekend. At these rides we’ll provide a route, turn-by-turn cue sheet, and several Training Ride Leaders to help you stay on track and have an enjoyable time. The rides get progressively longer and more challenging the closer we get to the event in May. Be sure to check the Official NCAC Training Ride and Event Calendar for Training Ride dates and times.

Do It Yourself Rides. On the weekend days when we don’t provide a guided Training Ride, the NCAC Calendar will list an unguided Do It Yourself (DIY) ride. We still provide a route, cue sheet, start location and suggested start time. The only thing we don’t provide is a Training Ride Leader. You’re meant to do these rides solo or with a group of NCACers you coordinate yourself. Contact your Mentor if you’d like help with this. Also, here is a list of some of our favorite training routes if you get the itch to do more riding solo.

Benchmark Rides. Are you wondering if you’re on track to be able to ride every mile of the NCAC? To find out, attend our three Benchmark Ride weekends in February, March and April. Each of these rides will simulate a day on the NCAC itself, complete with Moto, SAG/Sweep, and Rest Stop crews. If you can complete all of these rides in the allotted time you’ll know your training is on track.

Bike Tech Workshops. If you ride for long enough, your bike will need some TLC. Attend these workshops to learn basic bike maintenance techniques to keep your steed rolling smoothly.

Crosstraining. Just bicycling all the time can get boring. If you already participate in other forms of exercise, it’s a good idea to try to keep at those while you’re putting in the miles for the NCAC. Any exercise that emphasizes flexibility, upper body and/or core strength, and aerobic conditioning makes a good complement with cycling.