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Preparing and training for the NCAC is one of those
good news, bad news sort of things. The bad news is
that riding 360 miles in four days can be a pretty
challenging endeavor for even the most experienced
riders. But the good news is that, with some dedication
to the cause and commitment to a training program,
even someone who starts out having never biked farther
than around the corner can complete the NorCal AIDS
Challenge in fine style.
No, it won’t be easy. And yes, it will take
up a great deal of your time and energy over the next
several months. And yes, at times, especially if you’re
a new cyclist, you’ll hurt and be sore in some
new places and in some novel ways. But let me assure
you that it will all be worth it in May as you make
that last turn toward the State Capitol building in
Sacramento with more than 100 of your new friends,
having completed what only seems impossible from where
you’re sitting right now, in front of your computer.
The information below will
help you get started on the right track for your
journey. We’ll be adding
onto it over the next few months so make sure to check
back here regularly. If you need help with anything
not covered below, check with one of the mentors.
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. On top of the 360 miles you’ll
ride during the NCAC, you’ll probably log well
over 1000 training miles getting ready for it. So it’s
important to know that your body can withstand that
amount of wear and tear before you begin.
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 $30-$50 and
include a general lube and safety check of all the
important parts. The staff at your local cycle shop
can also advise you about whether the bicycle you have
would be suitable for completing the NCAC. Also, check
out the entry below entitled “The Perfect NCAC
Bike” to see if your bike will work.
Start slow and stay consistent – In case you
haven’t gotten the picture yet, let me repeat
that you will be doing a lot of riding between now
and the NCAC. While it’s important to train properly
for the NCAC, it’s also important not to overtrain
for it and risk injury or bicycling burn out before
mid-May. In case you don’t already have one,
here’s a very general training plan to follow.
We’ll flesh it out and get more detailed as the
NCAC draws nearer:
- October – January: Foundation building. The
emphasis here is getting your body used to riding
your bike for extended periods of time, hydrating
and eating
while riding (see below), and just convincing yourself
and your body that you can do this. On top of what
you normally do for exercise, try to get in 2-3 rides
per week, between 30 minutes and two hours at a time,
at low to moderate intensity.
- February and March: Conditioning.
In these two months you’ll work
on building your strength and speed on the bike and
increasing your mileage. Try to ride
3-4 times per week, between 1 and 4 hours at a stretch,
ranging from low to very high intensity.
- April: Endurance.
In April you’ll really start
building up the miles, culminating in one or more 100-mile
rides. The emphasis here will be on finding your steady,
all-day pace and being able to eat and drink enough
to keep you going and going and going and…Try
to get in 4-5 rides per week, between 2 and 6+ hours
at a time, from low to moderately high intensity. Your
goal should be to ride a total of 150 miles in two
days – if you can do that, the NCAC will be no
problem. Don’t panic if that sounds impossible
right now; it won’t in March!
- May: Taper.
In the two weeks before the ride, you won’t
be able to increase your fitness level appreciably,
so the
best thing to do is to just take
it easy, go for short, easy spins, and count the
days until Orientation Eve on the 17th of May.
Try to get
in 3-5 rides per week, but keep them short and easy
at 1-3 hours at a time, from low to moderately high
intensity.
Crosstraining. Although
it’s hard to find a
cyclist who’ll admit it, just bicycling all the
time can get boring. And it’s not much of a workout
for your upper body. And it’s not the greatest
thing in the world for keeping your whole body limber
and supple. So 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.
Core Knowledge. In
addition to the personal training, nutrition, and
fitness knowledge you’ll gain
from preparing for the NCAC, there’s some technical
knowledge and rules of the road you must be familiar
with before the event. These include basic bicycle
maintenance and repair skills as well as safety rules
and traffic laws all riders will have to follow. |
