Simple Training for Bike Touring
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- Опубликовано: 3 июн 2024
- This isn't rocket science but I found the BARF method useful for many years. The key is to build endurance which requires long, back-to-back rides. The ability of our bodies to adapt is simply amazing.
The 7-minute Workout:
• The Scientific 7 Minut...
• 7 Minute Workout Song ...
• 7-Minute Workout
Other excellent thoughts on training:
• How To Improve Enduran...
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Please consult a doctor if you have any concerns regarding your fitness. This is especially true before taking on the challenge of a multi-day touring adventure!
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I appreciate your insights on training. I just found out about Ragbrai and for some reason I now to ride it... so from the couch to Ragbrai 2025.. and yes there is a back story to wanting to accomplish this ride. Maybe one day I will share. Thank you again for sharing
Good luck, buddy. It’s a great ride. I might be back in 2025 as well!
Great job. Maybe I'm different fro most, but your training tips actually motivate me, a lot! Thank you Bryan!
Great to hear!
Thanks for this. I'm 55 and in the worst shape of my life and I'm making it my mission to get in shape to ride the GAP/C&O in 2025.
Go for it, dude. It’s never too late and cycling is an awesome way to not only get back in shape but keep it! Best wishes. You’ll love the GAP/C&O.
@@RideAlongAdventures thank you. I’m hoping to get my cardiologist’s blessing and my Trek Marlin hardtail kitted out. I actually live just off the Montour trail and have ridden sections of the GAP as far out as Confluence but never more than 30 miles and never overnight. I’ll look back on your older videos on where to stop and stay. I definitely want to overnight in West Newton (great little town) and Ohiopyle (and book a tour of Falling Water) but I don’t know where to stay after that. 40 miles has been my longest ride so far. I’d love to do the ride in May so that I can see the cherry blossoms in bloom in DC, spend the day sightseeing, then take a train ride home the next morning and watch it all go by while reading a good book. It’s been forever since I’ve ridden a train.
Hey Bryan, it has been awhile since texting you. I have been riding my road bike again but will get back on my stationary and do some of your latest rides. I see you have done a few with Thomas. I just finished reading The Wedding Of The Waters, loved it. Not much has changed from then to now in the political system. If Mr. Clinton was not as pservant as he was the cannal may have ever happened.
Hi, Ernest. Yes, fantastic book! I've read it a few times and really enjoyed it. good author. You're right: same old politics. But I keep coming across these stories, like Flagler's overseas railroad and it's the same thing: some person with just single-minded devotion, almost bordering on obsession. I guess it also helps to have a lot of money. :) The Canal is just an amazing bit of history. One of those "what if" crossroads that could have drastically changed the entire course of our country.
Yes, Thomas is a really strong rider. We had a great time in the Everglades and Keys.
Probably important to mention that at least toward the end of training, you should ride with whatever baggage you plan to bring on your multiday ride.
Doggone it!! That’s such a great point. Thanks.
I’m doing another gear review shortly. I’ll add it to that video. 👍🏻
@@RideAlongAdventures No charge! :) My husband and I are riding C&O/Gap for the first time this summer. Looking forward to it! We'll keep BARF in mind!
Yep, amazing how the extra weight changes balance, braking, starting from stopped and a bunch more. Also good to try out new gear close to home.
I have a 20 mile trail nearby my home that I use to check out racks, bags, and general like of the setup. Gives me the time to make adjustments and mark with a sharpie how things should line up. Things often move in transit.
Tips help a lot and the seven minutes workout-stretch thang is very good, thank you.
You're welcome! Glad you found it helpful.
Great advice! I usually just mountain bike all spring and summer, get a couple of peloton rides in, and wing it before my tours.. Gonna try the BARF method this year, and I'll get back to you. :)
lol...I've winged quite a few myself. and paid the price. :) real barf in a few cases.
Ha! Def paid the price in the past.. Nothing like straight saddle time. You're right though, it's amazing how quickly the body adapts when it has to!@@RideAlongAdventures
Thanks for sharing the 7 Minute Workout Video. I really like it.
Glad you liked it! It’s a fun little routine. I’m always shocked at how much of a workout it is! I did it on Saturday. 3 rounds. Just a good feeling all over.
🤣 BARF test - brilliant. Excellent tips 👍
Thanks! 👍
Thanks for the video. I was curious about your training as well. I was only on the bike once since December. I am missing it, but I am just not a cold weather rider! I try to do the elliptical and trainer at least 3-5 times a week in the winter. On weekends I'll get outside for 5 mile walks with the dog. Looking forward to warmer weather. Already day dreaming about a June full GAP trip and a Pine Creek trip - maybe in May. I'll need to pick things up outside in late March / April to prepare.
yeah, winter is hard for cycling. I went out on my fat bike a week ago on some trails and just kept wiping out on ice. Enjoy the GAP and/or Pine Creek--both gorgeous rides.
I needed some inspiration. Thanks. I turn into a slug when the weather turns cold. Then, it's harder to restart the muscles when riding season starts.
yeah, me too. I enjoy catching up on youtube videos on my trainer but my first ride of the spring is usually a serious wakeup call. :)
A nice timely video Bryan. I like the two long consecutive days and tapering in the last week. Worked well training for marathons and half’s. Just coming off two months of light activity after recent surgery for a torn meniscus and I’ve just gotten back on the bike this week for a couple of easy rides. For a newbie to bike touring I appreciate your content and look forward to future posts.
Great to hear about your recovery. I’m sure that was tough. Spring is coming!
Thanks for this, Bryan! I have found, for me, that keeping my core muscles strong was better than all the leg exercises - I felt that the pedaling and walking that I did worked my legs (however, I still did heavy weight leg workouts). In May, I was riding all sorts of rail trails in the midwest. Prior to that, I was a gym rat. I felt great on those rides. In December, I went down to Florida for 3 weeks of riding rail trails. Prior to that trip, no gym - only walking on trails. Well, I was much much weaker on this trip. My hip rotators and my back were killing me!
So, now I have decided no more long gym breaks! I need to stay strong (note I am 59 years old). I do not like the gym stationary bikes, but I do them anyway. I actually put your videos on and somehow it makes it sufferable!! Love ya!!
now THERE'S a new tagline for the channel: "makes it sufferable" :)
yeah, I hear ya: I've been very similar. While home, I tend to resort more to running but those cycling muscles get taxed at the start of tours and I'm really sore at the end of the day.
And...absolutely agree on the core strength. One of the big breakthroughs for me post 55 has been stretching and yoga routines. I can't believe how stiff I got up to that point. I start walking like an old man...on stilts. Not good.
Hey, I'd love to hear more about your December trip if you feel like sharing. bryan@ridealongadventures.com. I'm super interested in the trails you found worthwhile. There are SO MANY places to ride down there.
Great Tips.. rest days are just important as physical training days.. speed was important when I was younger.. now it’s all about the challenge & Fun.. Sometimes Solo.. Sometimes with Friends then there’s the Pizza, Burgers, Lattes, ice cream, & Beer 🚴♂️😎🍕🍔🍺
Diet of champions. 😂
@@RideAlongAdventures It’s Enjoy your Trip Diet 😁
Great video, as always! I humbly contribute the following:
- I use the "working guy" routine that typically starts after the time change when I have enough time to cycle. Ride at least 3 times a week. Honestly, the first month I just work on making sure I'm consistently comfortable with smooth pedaling, shifting, etc, maybe 45-60 mile rides. This is when the weather is still iffy enough to maybe keep me indoors at some times. Then I will start doing one of those rides as my "long" ride, increasing my previous week's mileage by 10%, as close as routes and rounding errors allow. This allows the body to build capacity and endurance naturally. The shorter days I will ride harder to build strength and cardio, long day is at tour pace "as fast as I can ride comfortably". Once I get within about 10% of my target mileage goal I will do the back-to-backs. Usually if you're good for that, you can coast the last ten miles if you have to. 🙂 By late summer you are prepared for the epic event. These rides are also a good time to work out how much water to carry, food types and amounts to carry, etc.
- Train with the trip in mind, considering elevation, temperature and support. If all the training is on local trails with Casey's aplenty and you're planning to do Ride the Divide...thats no bueno! It also helps you think about clothing and possibly shelter.
- Overnight "shakeout rides" before the big event helps you figure out where you're lacking. You can even do these during your buildup phase to closer destinations, and keep the training fun.
-Hard parts of a ride are always easier with a buddy, even if it's to talk to avoid the internal negative dialog. Bring a friend, or bring somebody else's friend, and see how it works out.
-A new bike and gear is fun, but it doesn't get you ready. In the '70s folks were riding all over on bikes that today might be called "abysmal", in cutoff jeans and t shirts. And they survived! The gear is nice, but prioritize the motor.
This is awesome. “Train with the trip in mind”…that’s gold.
I think my goals have changed given how much I ride rail trails. Limited elevation. That’s why Ragbrai turned out to be so tough.
Anyway…great input.
Hey Bryan as a mountain biker, my training consist of burgers, pizza, tacos, and beer lol. All kidding aside although I have no interest in bike touring, I think the BARF test 😂😂😂😂 would apply to my mtb also. Looks like our off bike training lines up pretty close as well. My wife and I are considering gravel bikes (live pretty close to the Montour Trail) in the near future. Anyway, we love the content and the sense of humor as well as the long format videos. Maybe we’ll catch you out there someday take care.
lol…yup. 😂 pizza and beer should have been Tips 11 & 12.
Do you know if the Montour is going to be extended on the south end? Perhaps a better way to ask is: is that as much as they are going to do? That’s a great trail regardless.
Haven’t heard anything one way or the other but if I do, I will certainly let you know
FINALLY a video for people who want to ride bikes for fitness, but not have it all be about watts and speed. Bike tourers are not thinking about RACING!
I use Rouvy (though I haven't gotten on a bike for several months, but I'm literally moving my bike area tonight so I can start doing some actually training.. (fun Friday night?) After today's 70 degree day in January (where I took a nice brisk walk, no riding).
Anyway, back to ROUVY and Zwift... I just want to ride. I don't necessarily want/need ghost riders, riding in a pack, or need to be worrying about drafting someone. I simply don't EVERY ride like that. I just want to get up some hills and riding with a nice view (or banter) is way nicer than just staring at space. Bike touring for me is a solitary thing. At MOST there will be 1-2 other people and all of us are just riding to get from Point A to point B.
So, with that - if ANYONE else uses a smart trainer for winter indoor riding which riding software/app have you found the most "like" a tour ride? I noticed on Rouvy that there are some Ragbrai days on there from years' past. That couple be fun for prepping for a long tour day, (if I can figure out a way to run it without running out of battery on my phone).
Hi, Melissa. I’ve been terribly guilty of taking training too seriously in the past. My first GAP trip included a day where I was pushing myself up the continental divide, yelling at myself for not maintaining 18 mph. So silly in hindsight. Bike touring is so perfect for enjoying the world around us. Feeds the soul.
I’ve been told I need to get on Zwift but I haven’t yet. I keep finding new cycling adventure channels on RUclips. That’s 90% of my trainer rides.
Hope your winter is going well!
Train? I did my training on the Katy Trail. On the third day my arms finally stopped shaking from weakness. 😅
lol. I know that feeling. 😂
Thanks Bryan. The BARF test... incredibly funny.
Big training lesson in life... never act your age as you will only get older and miss out on all the fun.
Unless we become as little children, we will never see God and enter into his kingdom.
This isn't about being religious. It's about retracing the steps of being spontaneous and full of child like joy.
It's all about letting that undignified side show up in order to trade it in for some of that good old foolish laughter. Staying alive!😂
Gord
Thanks, Gordon. True!
BARF test... after riding all day and not eating enough.
lol