Preparing for a big ride

[I'm With Stupid]

Hi, I'm looking for some advice about how to go about training for a big ride.

So, a little bit about the ride first. I'm going to be cycling from Hanoi to Ho Chi Minh City next February. It's a total of about 1400 miles over 27 days (25 days on the bike). I've been told that's not a massively demanding pace, so I can expect to average about 5 hours of cycling a day (although obviously that depends on pace). The first 10 days or so are fairly flat, and designed to ease us into the ride, but after that we hit the central highlands, where things get a lot more difficult, and we might be riding all day.

Now about me. I'm 27 years old and not particularly fit. I haven't cycled regularly since school and my cardiovascular fitness isn't particularly impressive. I haven't really done any sports since moving to Vietnam nearly a year ago (I've been on a few long walks on holiday, but that's about it).

So, with that in mind, what should I be focusing on when training? We won't be buying bikes until September, after which point there will be regular rides organised outside the city. So until then, I'm looking at just getting my general fitness up to scratch, as well as preparing myself for those difficult hill climbs. The only activity I've done so far is walking up the 16 flights of stairs to my flat, which I'm guessing is good for the legs. In the city, there aren't many places to run, so I might be stuck with a gym for now, although I'm aware that an air conditioned gym isn't the ideal training for riding outdoors in a tropical country. I can always play a bit of football or badminton for the outdoor stuff though.

The other question is whether weight training is necessary or beneficial. If so, what sort of weight training should I be focusing on? How many reps should I be looking to do? And are there any other activities that might help in this respect?

Advice welcome, or simply a link to an idiots guide to training.

 

[Klaus]

Buy the bike(s) now and start getting the miles under your belt - your body needs to recognise cycling as normal exercise.
My 2 Dongs worth ...

 

[Jimmy Doug]

Agreed that you must get used to cycling. Gradually build up the time in the saddle and don't forget to start adding weight in your paniers. But diversity is important - and so too is rest. I'd advise something else to help you with the cardiovascular. Before I developped back problems, I used to go running - but that's apparently difficult for you. If you don't mind swimming, that would be excellent. Good for the cardiovascuar and good for stretching. Don't forget to stretch every day - this is very important to avoid pain later in life.

 

[Dayvo]

That sounds like a great journey. I went from Ho Chi Min city to Hanoi by train - 34 hours, half of which were spent in the bog - but it is a beautiful country.

Yep, as Klaus said, get the bikes asap and get the miles in on a regular basis. Five hours a day isn't too demanding, but in the heat and humidity of Vietnam, it'll be enough.

Good luck and keep us posted later on how the ride goes/went!

 

[Hacienda71]

Although not ideal using a bike at the gym is likely to be one of your best options if you can't get a proper bike yet. Maybe look into spinning classes.

 

[I'm With Stupid]

Agreed that you must get used to cycling. Gradually build up the time in the saddle and don't forget to start adding weight in your paniers.

Were not using paniers. We've got 2 drivers coming with us. There are going to be about 20 of us, so that's the most practical (and safest) solution. I can obviously cycle on machines in the gym, but like I said, I won't be getting the bike until September, which will still give me 5 months to train with it. What about weight training? Is it necessary or helpful at all? I could go running, but again, it would probably be in a gym rather than outside. Swimming is one of the few individual things I can do outside in this city.

 

[marzjennings]

You need lots of time on the bike before the ride, not for fitness, but to prepare your nether regions for sitting on a bike for 5-6 hours at a time. It's one thing to get fit, it's a whole other thing to get used to sitting on a bike seat for hours.

 

[Jimmy Doug]

Agreed 100%. A stationary bicycle will not train you in the same way as a 'real' bicycle. Weight-training, swimming, stair climbing, running, aerobics...are great complementary activities - but nothing will beat actual cycling. And as I said before, it is commonly agreed that rest is also crucial. However, five months is plenty of time to train - I usually start training properly one month before my ride (but I cycle non-intensively throughout most of the year.)

 

[Holy Warrior]

The only realy thing that I can add to this is to get your bike now and get riding, but ofc supplement your riding with the cardio stuff you suggest such as football and a bit of leg work, them 16 flights. If you really can't get a bike now then as hacienda71 says spinning classes will do a little bit of good.

The reason for me saying this is that I have recently got back on my bike. I have quite an active lifestyle with football and plenty of walking, i'm not overweight or anything like that. I have found that it's not really my cardio that's the problem, it's my leg muscles not being up to standard and not being used to either the endurance needed or the power. The main reason for me slowing down on a ride is my legs aching not me being out of puff. Also actually sitting on the bike is a bit, unusual, atm.


I also want to expand on the gym/ weights question. I have been thinking of training my legs at the gym too. Things like squats, leg extensions/ raises etc. There is an issue of overkill for me though. I already play football twice a week, I already ride at least twice a week, I already train upperbody twice a week (not bodybuilding or anything like that, just to get stronger as i'm a bit of a weakling!). General advice would be very helpful.

 

[I'm With Stupid]

So I've been looking at a few of the Tour de France competitors, and I've established that the average road cyclist is pretty small (I told you I'm new to this). That bodes well for me, because I'm only 5'7 and 55kg myself. Some I'm guessing that any weight training element would be looking at improving strength and endurance without adding any weight to that? It all seems pretty obvious now I say (type) it out loud.