Audax 200K ~ Preparations:

200 kilometers.  125 miles.  Either way those are numbers to be reckoned with.  This is particularly true if one has never ridden anywhere near that far.

How to get ready?  At first the task seems incredibly daunting.  That’s because we tend to focus on the enormity of the undertaking.  But like most things, this is done with small steps.  The journey actually starts here and now.

If you are new to cycling, there are many things you might be worried about.  Group Riding?  Stamina?  Equipment?  Developing the fitness required?

Take a deep breath.  There is time, but the time to start is now.

Begin with regular, focused, cardio training on the bike.  Between two and three hours a week is not only sufficient, it is correct.  It is the focused, step interval work that builds your stamina.

Just a suggestion here.  Try our Spin Classes at the shop.  Call 770-486-9252.  Classes are two per week.  The fee is $30 per month.  It’s a step interval training program, and it will prepare you the riding you wish to do in the Spring.

In addition to Spin Classes, begin a strength training program.  Not big heavy work.  Focus on big movements, with lighter weights.  Use exercises that recruit a lot of muscle groups at one time.  Begin with light weights, and a moderate number or reps, then increase the rep count on a weekly basis.  (Reps should not increase by more than 5% in any week.)  And one relatively long “integration ride.”

Start working on core and abs.  Your core strength is essential.  If you are interested in a really good, thorough, and complete program, see us in the shop.  We have it on hand.

Sounds like a lot, doesn’t it?  Let’s break it down.  Each week…

• Two hours of directed, focused trainer work.
• Two hours of strength training (on days you aren’t on the trainer)
• Three sessions of core work, of no more than a half hour each.
• Two to three hours of integration riding

That’s seven and a half to eight and a half hours of training.  You need it any way.  It will make you healthier and you will like yourself a lot more.

A word on that “integration ride.”  This is a very low tempo, low cardio effort.  You should never be breathing hard.  Focus on the skills side.  Go slow, and do the time.  It will pay you dividends later.

If you are just starting out your training, you may find the week described above to be a bit strenuous.  If so, start where you are.  Don’t try to swallow the elephant in one bite.  Begin with the Spin training, and one session each of strength work and core work.  Next week add another core session, the following another strength training session.  Continue in that direction and you will quickly be doing what you need.

Next week, we’ll show you a schedule that can take you all the way to the Audax Ride, or almost any other strong and challenging activities this coming Spring.