RAGBRAI XLIV Countdown – July 24-30, 2016
Friends of RAGBRAI

Training blog

RAGBRAI Training: Consecutive Days of Riding



by Coach David Ertl

One thing that is unique about RAGBRAI from many other tours is that this ride is seven days long.  Therefore, one thing you need to be prepared for is being able to ride for seven days in a row.   It’s great if you can ride for 60 or more miles in one day, but you will need to be able to do this day after day.  This requires a slightly different type of fitness than being able to ride strongly for just one day.  It requires a little different form of endurance.  So here are a few tips to help you be able to keep going day after day.

First, you will want to get out and ride back to back rides during your preparation for RAGBRAI.   If you work during the week, then weekends are the obvious time to do this.  Go for a long ride on Saturday and then turn around and do another long ride Sunday.  You should practice eating and rehydrating on Saturday night so that you increase the odds of feeling better the next day.  One of the best ways to sabotage your recovery is to not eat well or rehydrate every day.  Lack of fluids or energy can really drain you and make the next day torture.  Once you get used to riding for two or more days in a row, you may find that your body actually starts feeling better on the third day or so.  It’s like your body eventually concedes to the fact that it is giong to have to wake up and go every day.

To add to the effect, you can get out and do a ride Friday night and then do two long rides on Saturday and Sunday to acclimate your body to three days.  Another option is to do a multi-day tour prior to doing RAGBRAI.  There are a number of organized tours that are 3-5 days long.  These will give you a great experience and training for seven day tour.  400+ miles in a week is a very long way to ride.  The more experience you can get, the better prepared you will be, especially if you haven’t done RAGBRAI previously.

Another thing you can do is to try to ride as many days during the work week and then do longer rides on the weekends. If you can hook together four or five days of consecutive days of riding, even if they arre only 10-15 miles during the work week, that will help give your some experience with multidays of riding.

The other thing to keep in mind is not to ride too fast or hard during RAGBRAI.  If you work really hard on one day you may not be able to recover fully for the next day and then you begin digging yourself into a hole that you may never get out of for the remainder of RAGBRAI.  So I’m giving you permission to ride as your comfortable pace.  Believe me, just doing this will result in feeling much better throughout the seven days of RAGBRAI.

Coach David Ertl 

 

David Ertl is a USA Cycling Level 1 (Elite) Coach and Personal Trainer. He coaches the Des Moines Cycle Club Race Team, the Iowa JDRF Ride To Cure Diabetes Team, the Above & Beyond Cancer RAAM Team, and he coaches individual cyclists.  He also provides cycling training plans and ebooks at his website: http://www.CyclesportCoaching.com . He can be contacted at coach@cyclesportcoaching.com

 

 

 

 

 

9 Responses on “RAGBRAI Training: Consecutive Days of Riding

Profile photo of getaclueblue

getaclueblue

June 25, 2012 at 7:06 am

Since this is my first RAGBRAI, I apprecfiate this info. I’m taking it all in and will try to do three consecutive days this weekend.

BananaMan

June 25, 2012 at 7:25 am

Good info even for vetrans….I rode hard enough last year that I’m still recovering!

JimSkinner

June 25, 2012 at 10:13 am

Great advise – my first ride I think I rode nearly every day in the month of July. No all long rides but the fepitition reall paid off even though my wife thought I had lost my mind. Batting two for two!

Wayne

June 25, 2012 at 1:36 pm

Excellent column. Thanks.

Our goal each year is to do three 50-mile (+/-) rides over the Independence Day weekend (or close to it) to prove to ourselves that we can do it. So far, we’ve had no problems with RAGBRAI – this will be #15 for me and #12 for my wife.

Dianne

June 26, 2012 at 9:53 am

This will be my first RAABRAI, and I’m really excited. I’m a runner, so I’m used to having a taper week the week before a race. Should I plan to taper my bike training the week before RAGBRAI? How much mileage should I plan for that week?
Thanks!!

Bandit

June 30, 2012 at 4:34 pm

It’s hard to train when it’s 107 degrees outside. I sure hope it’s not as hot as it was last year. I could hardly hold down the beer.

Profile photo of David Thompson

David Thompson

July 1, 2012 at 6:26 am

Did 40 miles thur. night after work, 20 miles fri night, 81 miles sat. in 94 degree weather(hell yeah)!! and it’s Sunday morning 7am……………………Guess it’s time to go riding!!!!!!!

Dave T.

Melonee

July 6, 2012 at 2:43 pm

This is our first RAGBRAI and we are two old slow riding ladies. We are looking forward to seeing if we can keep going for all 7 days. We know we can do 2 long rides back to back. The real test is yet to come. We are so excited!

Profile photo of anna schwalm

anna schwalm

July 11, 2012 at 8:29 am

thank you for all the training advise. the consecutive day was huge, on my 4th day…hoping for 75 today. the 2012training plan is my bible for this

Leave a Reply

Latest Blog Posts

  • David Ertl Returns as RAGBRAI Training Coach!

    Here it is 2016 and the RAGBRAI XLIV route has been announced. Once again, I’ll be back as your RAGBRAI online coach to help answer your questions and help ...

  • RAGBRAI 2016: Route heads to scenic southern Iowa

    Don’t let perceptions fool you. The XLIV RAGBRAI course will lead cyclists across the state’s scenic southern terrain, but it’s not as daunting as ...

  • Honor RAGBRAI creators with a statue

    The amorphous summertime spree known as RAGBRAI is beautiful and revolutionary precisely because it’s in perpetual motion. Before “Star Wars.” Before anybody cared about ...

  • Bacon Biking Fever Returns!

    Ride for El Cured! The third annual BACooN Ride - the world's best bacon biking event - will be Saturday, June 18.

  • Download the New RAGBRAI Android App

    Check out our all-new Android app! RAGBRAI planning just got easier.

  • How to Watch the Route Announcement Live

    We can't wait to find out where we'll be spending our summer! Here's how to watch the 2016 RAGBRAI Route Announcement live this Saturday, January 23.

  • Guess the Route Contest Results

    The RAGBRAI XLIV Guess the Route Contest preliminary results are in! See where your fellow riders think we will go this year.

  • Guess the Route Contest for RAGBRAI XLIV is Now Open!

    Do you have what it takes? Can you guess the eight overnight towns for RAGBRAI XLIV? Enter the contest and see how close you come!

  • Make Plans to Attend the RAGBRAI Route Announcement Party

    Do you want to know the 2016 RAGBRAI Route? Attend the RAGBRAI Route Announcement Party. This year the big event moves to CAPITAL SQUARE (400 Locust Street) for two levels ...

  • RAGBRAI Registration for 2016 Is Open!

    Been thinking about great Iowa hospitality and all that RAGBRAI has to offer? Relax! Registration is now open for RAGBRAI XLIV!! If you’ve registered before, take note: the username and password ...

Latest Videos

  • Register reporters talk with RAGBRAI founder John Karras about the announcement that RAGBRAI and the Des Moines Register were working to create a statue of Karras and fellow founder Don Kaul.

  • RAGBRAI director T.J. Juskiewicz talks about the southern Iowa 2016 route. "We haven't been to some of these towns in a long time!" he says.

  • Miss the live RAGBRAI 2016 overnight town announcement show? Join Kyle Munson, Michael Morain as they chat with RAGBRAI riders and towns vying for a spot on this year's route. And learn the overnight towns, of course!

  • Watch as RAGBRAI director T.J. Juskiewicz unveils the 2016 RAGBRAI overnight towns. The route is heading to the southern cities of Glenwood, Shenandoah, Creston, Leon, Centerville, Ottumwa, Washington and Muscatine.

  • Get the details on this year's RAGBRAI overnight towns in southern Iowa.

  • Join the "Tr3s" amigos for the 2016 BACooN ride June 18 on the Raccoon River Valley Trail. There will be a plethora of bacon.

  • What will the route go for RAGBRAI 2016? Register reporter Kyle Munson and Michael Morain try again to get the early scoop.

  • This year's logo theme is "It's time to take a break."

  • We made a new camel friend, played human foos-ball and did the required slip and sliding. Relive the 2015 RAGBRAI ride with some of our favorite moments. And get ready for the 2016 route announcement party in January.

  • "This is my gift to you guys," said pool owner Bud Henson whose house is right along the RAGBRAI route this year in Moscow, IA.

Find us socially

Email Signup

Sign up for the latest RAGBRAI news and notes (if there is no news in a day, you won’t get an e-mail).

© 2016 RAGBRAI | Terms of Service | Privacy Policy