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EXTRAS

Training tips

GETTING FIT
by Eric and Kathy Schramm

The question most asked is how do I get in shape for the ride? Before you jump on your bike, here are a few things to keep in mind.
Biking is a high activity exercise. First and most importantly get medical clearance from your doctor before you start any exercise program.
   "Start out slowly," says Dr. Kenneth Cooper, author of Faith-Based Fitness, "it may have taken you 20 years to get out of shape. If you try to get back into shape in 20 days, you can injure yourself."
   Look at how much time between now and the event, and how much available time you have to train, then set your goals, says Joe Pfalzgraf, Pro Trainer at Gold's Gym, in Madison. It's good to talk with a sports trainer to get advice about an appropriate training program that fits your schedule and fitness level.
   If this is your first ride of the year pick a short distance with relatively flat terrain, and bike at a high revolution per minute (80-90 rpm) with very low resistance. The next day if you're not sore... good ... go a little farther next time. If you are sore, you overdid something! Back off the offending parameter (distance, terrain, low resistance/high rpm). Listen to your body. This is the time that cyclists set the ground work for a successful season, says Pam Barrett, Physical Therapist and Certified Athletic Trainer who also writes for the Wisconsin Bicyclist.
   Pedaling in a gear that allows a slow, labored pedal stroke or cadence quickly fatigues unconditioned muscles. Pedaling in a gear that allows faster spinning helps to eliminate knee pain, builds endurance and develops a smooth pedal stroke, says Barrett.
   Leave entire weekends free before the event to do longer rides. Bike at different times of the day and in all kinds of temperatures to get your body ready. But, be sure to consume plenty of liquids. "If you think about drinking you are probably already dehydrated. You should be drinking about one big water bottle per hour while riding," says Barrett.
Eric and Kathy produce and anlong with a wonderful helpful staff a whole buch of bicycle tours at www.bikewisconsin.com