RAGBRAI XLIII Countdown – July 19-25, 2015
Friends of RAGBRAI

Training blog

RAGBRAI Training: 2013 Training Plan



The most popular blogs every year is my training plan for preparing for RAGBRAI.  This has proven to be popular among riders.  So here is this year’s edition.  This is meant to be a guide, not necessary an absolute plan to be followed to a ‘T’.   The main thing it does is provides you with a target for the amount of riding you should be doing each week as you build up RAGBRAI.  The idea is to gradually build up distance each week and occasionally take an easier week to recover and rest.  While this plan has various miles on given days of the week, it doesn’t really matter which days you do these. If this doesn’t fit your schedule feel free to do these rides on other days. However, don’t try to jam it all in on weekends if you can avoid it. Try to ride 3-4 days a week.  It’s good to try to get a couple of shorter rides in during the week and then longer rides on the weekends.

While this plan doesn’t build you up to 400 miles of riding in a week (150 is the max), that is okay.  If you can work your way up to a 65 mile ride, with some other rides during the week, you should be able to handle RAGBRAI.  On RAGBRAI you don’t have to ride fast or hard.  You have many stops during the day and many chances to eat and drink, so your riding won’t need to be terribly strenuous, so you should be able to recover from day to day.  Sure, you will be fatigued as the week goes on, but as long as you take it fairly easy, you can ride day after day, once you build up the ability to ride a long distance in one day.

So if you haven’t been riding much yet, now is the time to get started.  RAGBRAI begins in three short months!  Build up gradually and you will be ready by July.

Coach David Ertl

David Ertl is a USA Cycling Level 1 (Elite) Coach. He coaches the Des Moines Cycle Club Race Team and is a national head coach for the the JDRF Ride To Cure Diabetes 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.

Click to access: RAGBRAI_Training_Plan_2013

 

10 Responses on “RAGBRAI Training: 2013 Training Plan

Coach David Ertl

April 23, 2013 at 9:12 am

I noticed this isn’t downloadable – we are working to get that fixed. Check back soon.

Profile photo of TJ Juskiewicz

TJ Juskiewicz

April 23, 2013 at 9:25 am

Sorry about that. Should be fixed. Or you can click http://ragbrai.com/wp-content/uploads/2013/04/RAGBRAI_Training_Plan_2013.pdf

Thanks!

Tom Moser

April 29, 2013 at 9:37 am

Is an Excel version of this training plan available. You had one last year, and it worked pretty well.

cindy c

May 4, 2013 at 4:01 pm

training still will not download

Coach David Ertl

May 10, 2013 at 7:53 am

Yes, I have an excel version I used to create this. I will see about getting it posted soon. Cindy, are you still unable to download the pdf file?

LuckyMegs

May 28, 2013 at 8:37 pm

We are only able to do one day (July 27) – are there any training plans for a single day route? Or should we follow this even though we’re only riding one day? I was thinking of it as training for 400 miles but maybe it’s better to think about training for 65!

Emily

July 11, 2013 at 2:45 pm

Coach Ertl,

I’ve gotten up to 125 miles in each week. I’m wondering if taking a week off (next week) will help or hinder me? I’m not sore in the saddle and feel comfortable with 40-50 mile rides. But I’m tired and wondered if a week off to rest my body will be good or will I set myself back by not putting any miles in next week?
Thanks!!

viajesmonoparentales.webs.com

July 12, 2013 at 5:34 am

Hello there, simply become aware of your weblog thru Google, and found that it’s truly informative. I’m gonna be careful for brussels. I’ll appreciate in case you continue this in future. Lots of people can be benefited from your writing. Cheers!

hack tool

July 16, 2013 at 7:35 am

When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a
comment is added I get three emails with the same comment.
Is there any way you can remove people from that service?

Thanks!

donde viajar

October 24, 2013 at 10:26 am

Outstanding article. I’d been reviewing constantly your blog using this program . motivated! Useful information in particular the continue component :) I personally cope with such information and facts considerably. I had been searching for this kind of particular information for a while. Thanks plus best of luck.

Leave a Reply

Advertisement

Latest Blog Posts

  • Dennis DeYoung and the Music of STYX will be Rocking in Hiawatha!

    Dennis DeYoung is a founding member of STYX and the lead singer and writer on seven of the bands eight Top Ten Hits. His live concert showcases all the STYX ...

  • Don't Wait 'Til the Last Minute - Weeklong Registration Ends April 1!

    Want to ride with us all week for RAGBRAI XLIII? The deadline for registration is April 1, just under a week away.

  • Weeklong Rider Registration Deadline is April 1

    The deadline to register online as a weeklong rider for this year’s RAGBRAI is midnight, April 1.

  • View the 2015 Interactive Route Map

    Zoom in on the towns and byways for RAGBRAI 2015.

  • "Ask a Trooper" Discusses Bike Racks on Vehicles

    During a driving vacation out west, I noticed the popularity of bumper-attached bicycle and luggage racks. Are there any rules with these?

  • RAGBRAI XLIII route: Unique attractions every few miles

    The definitive guide to how riders will get fed and cooled off (oh, and maybe see some important stuff) during RAGBRAI XLIII.

  • Sneak Preview of Eight RAGBRAI XLIII Rookie Towns

    RAGBRAI director T.J. Juskiewicz previews the 8 towns that the ride has never visited.

  • Cheap Trick to Rock RAGBRAI Coralville Overnight

    RAGBRAI Coralville organizers are excited to announce that Cheap Trick presented by Two Rivers Bank and Trust is scheduled to perform at the RAGBRAI overnight celebration in the Iowa River ...

  • Coralville is the first Overnight Town to Announce Their RAGBRAI XLIII Theme!

    Lights, Camera, Action! Get ready for a night of glitz, glamour and Lycra during our Hollywood-themed visit to Coralville!

  • RAGBRAI XLIII Full Route and Details to be Released Sunday

    RAGBRAI XLIII's full route and more details to be published HERE on Sunday

Latest Videos

  • RAGBRAI director TJ Juskiewicz points out highlights of the pass-through towns along the route cyclists will follow July 19 to 25, 2015.

  • RAGBRAI director T.J. Juskiewicz previews the 8 towns that the ride has never touched.

  • Tune in to RAGBRAI.com this weekend to be the first to know the details of this year's route. RAGBRAI director TJ Juskiewicz shares when the rookie pass through towns, full route map will be announced.

  • RAGBRAI director TJ Juskiewicz annouces the 2015 overnight towns. Ride will start in Sioux City and end in Davenport.

  • The Register's Kyle Munson and Michael Morain attempt to get an early look at the 2015 RAGBRAI route

  • We are excited to reveal our new logo for RAGBRAI XLIII and 2015! If you join us on our ride across the state next year, you’ll be sure to see welcoming Iowans, lots of farmland and… well you’ll just have to watch the video to find out.

  • Bicyclist Shawn Gosch of Onawa was hit and killed June 20, 2014, by a motorist on Iowa Highway 7 west of Manson. Under Iowa law, the driver of the vehicle was charged with a misdemeanor for unsafe passing and fined little more than $1,550.

  • Look back on the ride of 2014 in this video highlight reel.

  • A group of friends from Canada spent the week on RAGBRAI and recount their best moments.

  • As RAGBRAI XLII comes to an end, friends from California talk about the emotion behind dipping their tires into the Mississippi River at the end of the ride.

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).

© 2015 RAGBRAI | Terms of Service | Privacy Policy