The Secret
Don’t you love it when headlines use the word ‘secret’ as if there is some unknown answer waiting to be discovered that only the author knows? Well I’m about to reveal this secret to all my RAGBRAI readers.
But first a bit about training philosophy. One of the core concepts of training is specificity. That means you need to train for the activity you plan to do. In our case, that’s cycling, so our training needs to be specific to cycling. And what better way to train specifically than to ride one’s bike! Can’t get any more specific than that. But also, not only the mode of exercise (riding a bike) but also training for the conditions and duration of the event.
As you hopefully know, RAGBRAI is seven days in a row of long rides. Typically days are anywhere from 40 to 80 miles, with the optional century (100 miles) ride day. Therefore, the best way to train (here’s the secret) is to
- 1. ride your bike and
- 2. ride your bike a long way.
There, now don’t you feel smarter? I hope not. It all seems so logical but it’s the basis of your preparation for RAGBRAI. During this year’s training blogs, I will be providing you with more specific tips on how to train on your bike and how to work your way up to riding a long way, and being able to do it day after day. But before we get to that, let’s start with some basics.
Get your bike in shape
You are going to be asking a lot of your bike over the coming months, riding your bike a long way over and over again. So you need to make sure everything is working well and in good condition. This means doing maintenance on your tires, chains, shifters and brakes.
In the unfortunate event that your bike hasn’t been ridden for a few months, it is necessary to get it in good working condition again. It’s funny how machines need adjusting by letting them sit around. The tires will need air and in the process, check them for cracks or cuts and replace them if you see these. The chain will need to be cleaned and lubed, and the brakes and derailleurs may need adjusting. If you aren’t skilled in doing any of these maintenance items, take it to a professional at a bike shop.
Hint: This is a good time to do it before the spring rush, although with our recent warm spell here in Iowa at least, I bet shops are starting to get busy.
Get your body in shape
The engine – you – needs to be in good working order as well, especially if your engine, like your bike, has been sitting around doing not much these past few months. First off, it’s a good idea to get your annual physical exam done now, so that everything checks out before you start stressing your body with your upcoming training.
Now is a good time to get moving again, and it doesn’t necessarily have to be on a bike right now. Especially if you’ve haven’t been exercising lately, start off just being active again – walking, exercise classes, jogging, etc.
It’s also a good time to do some resistance training to strengthen your muscles. Again, this doesn’t have to (and shouldn’t) be extreme weight lifting, any exercise working the muscles is good. I’m not just talking legs either although include those.
It’s equally important to work the upper body – back, shoulders, arms – as they do a lot more work while riding a bike than you may realize. You will realize this on long rides if you don’t do some work on them.
It’s also perfectly okay to ride your bike now as well. Last week the annual training plan began so if your weather is agreeable, you can start out your riding now as well. Indoor training is also a good option. If you’ve been training through the winter you are ahead of the game.
Get your fuel in shape
Lastly, not only do you need a bike and body in good working condition, you need to fuel your engine appropriately. Now is a good idea to clean up your diet, just in case it slipped over the holidays, and start focusing on eating to fuel your body.
Typically getting enough calories is not a problem but as you get back into training, it’s important to think about when and how you fuel and what that fuel is. If you are just exercising an hour a day or so right now, you don’t really need to focus on eating more, but it is a good idea to eat something before and after rides to keep your energy up especially if you are riding multiple days in a row.
And I don’t have to remind you, or maybe I do, to eat high quality fuel such as fruits, veggies, lean protein and whole grains. Your body will be stressed by all the riding you will be doing so don’t you want to put in high octane fuels?
So get everything ready to go and get out there if you can and start training, now that you know ‘the secret.’
Coach David Ertl
Find All 2026 Training Blogs
Find all of Coach Ertl’s Training Blogs, as well as the 2026 Training Plan in our Training section on RAGBRAI.com.
David Ertl is a USA Cycling Advanced Certified Coach. He coaches individual cyclists through the Peaks Coaching Group www.peakscoachinggroup.com/davidertl. Ertlalso provides cycling training plans and ebooks at his website: www.CyclesportCoaching.com. You can contact Coach Ertl at: [email protected].
