What is appropriate training for RAGBRAI 2023?
RAGBRAI (The Register’s Annual Great Bicycle Ride Across Iowa) is a multi-day bicycle ride that covers about 400 miles across the state of Iowa. The ride typically takes place in July, and it’s important to train properly in order to ensure that you are physically and mentally prepared for the challenge.
Here are some tips for appropriate training for RAGBRAI 2023:
1. Start early: It’s important to start training as early as possible, ideally several months before the ride. This will give you enough time to build up your endurance and strength gradually, without risking injury or burnout.
2. Build up your mileage gradually: Begin by cycling shorter distances and gradually increasing the mileage each week. Aim to increase your mileage by no more than 10% per week. For example, if you ride 50 miles in the first week, aim for 55 miles in the second week, 60 miles in the third week, and so on.
3. Incorporate hill training: RAGBRAI includes some hilly terrain, so it’s important to train on hills to prepare your legs and lungs for the challenge. Look for hills in your area and incorporate them into your training rides.
4. Focus on endurance: RAGBRAI is a long ride, so it’s important to focus on building your endurance. Try to do at least one long ride each week, gradually increasing the distance until you can comfortably ride 70-80 miles in a day.
5. Practice good nutrition: Proper nutrition is essential for endurance cycling. Make sure to eat a balanced diet that includes plenty of carbohydrates, protein, and healthy fats. During the ride, make sure to eat and drink regularly to keep your energy levels up.
6. Get enough rest and recovery: Rest and recovery are just as important as training. Make sure to get enough sleep each night, and take at least one day off from cycling each week to allow your body to recover.
7. Consider joining a cycling club or group: Cycling with a group can be motivating and can help you push yourself further than you might on your own. Look for a local cycling club or group that you can join for group rides.
By following these tips, you can prepare yourself for the physical and mental challenges of RAGBRAI 2023 and enjoy a safe and rewarding ride.