You Still Have Time to Get in Shape for RAGBRAI
- 31 May, 2009
- 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 .
9 hours ago
Click or tap the photos above to advance through the gallery. Many riders on Day 6 took the opportunity to make an early stop on...
21 hours ago
Here's what you need to know about Day 7 of RAGBRAI XLVIII, when we ride from DeWitt to Clinton! It's our last day of RAGBRAI...
21 hours ago
There are lots of health benefits to regular exercise, including reducing your risk of heart disease, diabetes, cancer, depression,...