You Still Have Time to Get in Shape for RAGBRAI
Sun, May 31, 2009 | by TJ Juskiewicz
Don’t look now, but it is June already and RAGBRAI is next month! Yikes! I hope you are well are your way to getting in shape for this epic tour across Iowa. However, if you have just started riding or haven’t done as much as you hoped or planned to by this point, don’t fear. You still have plenty of time to get ready. But you need to do it in an aggressive and progressive fashion. Here’s a plan you can use in the remaining six weeks to get your body in shape.
I am going to assume you have done at least a little riding by this point and you are not starting out from scratch. I’ll assume you can ride at least 20 miles at a time. By the time RAGBRAI starts, you need to have ridden at least a 70 mile ride, and have ridden more than 100 miles in a week, preferably more like 150. If all you have done is 20 miles as your longest ride, simply add another 10 miles to your long ride each week and you will be at 70 by the time you leave for RAGBRAI.
Below is a guide for getting in shape by the time RAGBRAI starts. It would have been better if you had built up more gradually but if you haven’t, then here’s a roadmap to get you there.
- June 1: Aim for 25 miles for your longest ride and at least 60 miles for the week.
- June 8: Aim for 30 miles for your longest ride and at least 70 miles for the week.
- June 15: Aim for 40 miles for your longest ride and at least 80 miles for the week.
- June 22: Aim for 50 miles for your longest ride and at least 100 miles for the week.
- June 29: Almost there. Aim for 60 miles for your longest ride and at least 125 miles for the week.
- July 6: Last big training week. This week should see your maximum number of miles and your longest ride should be 70-80 miles. Try to get two long rides in on the weekend. Aim for 150-200 miles this week.
- July 13: Rest week – your training is done, now you need to rest your legs so they are fresh for the start of RAGBRAI by the end of the week. Just do a few easy rides, nothing too hard or too long. Remember, unlike studying, you can’t cram when it comes to training.
So do your preparation and you should really enjoy RAGBRAI. Do the necessary work now so the ride is a breeze.
If you would like more cycling training information, check out my website www.CyclesportCoaching.com where you will find numerous free articles.
By the way, I also just had a book published, by the name of ’101 Cycling Workouts’ and as the title suggests, it contains 101 different workouts to improve your cycling, both on and off the bike. Check it out at www.101CyclingWorkouts.com
Coach David Ertl
David Ertl is a USA Cycling Level 1 (Elite) Coach. He coaches individual cyclists, the Des Moines Cycle Club Race Team and the JDRF Greater Iowa Chapter for the Ride to Cure Diabetes. He is also an NSCA certified Personal Trainer. He can be contacted at Coach@CyclesportCoaching.com .
Tags: David Ertl, training
I am 47 and this is my 1st time for RAGBRAI. I have been riding 22 miles 4-5X week since April. I have gone on three 65 mile rides recently. I have a history of a high heart rate (in general) with irregular beats and exhaustion when I work out too hard. I experienced this and a major headache in my forehead after each of these 65 mile rides (I think from running a high heart rate for such a long time; 5 hours). I also had a the very strange experience of my heart rate being 20-40 points lower on my rides the day after. Considering the hills, distance of RAGBRAI, and my heart/headache stuff, should I give up on RAGBRAI?
I have heard a lot about training for RAGBRAI. I ride to work 4 days a week which is about 9 miles one way. I then try to get in at least 30 to 40 on the weekend. I feel that I am ready but since this is my first time I’m not sure what my food intake should be. Would you be able to help me out?
Thanks
Hey Susan,
I suggest you talk to your doctor about Ragbrai and your heart condition. As for me, I get frequent headaches as well. Mine are from dehydration. Fluids and Excedrin work wonders for me. If I feel a headache coming on, I pop in two Excedrin.
Hey Jeff,
I have gone some years without packing any food. The ride is full of more vendors than you need. However, if you want to save some money, you can pack some food, such as granola bars, or protein powder (for shakes). This also depends on how you are traveling. Some charter services and teams will allow for more flexibility than others. If you are able to pack bread, meat, etc… go for it.
Just wing it, and ride yourself into shape as the week goes along.
On a ride near my home in western (flat) Kentucky I asked a Colorado rider the best way to train for a ride up past Estes Park and then over the continental divide at Trail Ridge. I had driven that route before and greatly admired the riders I saw inching their way to the top. He thought for a moment as he pedaled along and then smiled and said, “Ride out there.”
I’m planning on RAGBRAI this year. I’m hoping it will be a fun ride, especially since I have someone who is planning on meeting me at the end. I can’t wait to accomplish the approximate 500 mile ride across Iowa. I’ve been riding since I was a kid my grandpa does RAGBRAI almost every year. I’m psyched for the ride in 2011.