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Training Tips

Preface

So, you want to enter the world of cycling here at Juniata College? You want to get better but don't know where to ride or what to do? Then this guide is for you! We have prepared a collection of rides that will be both fun and/or challenging so that you can explore the Huntingdon Area while improving your cycling fitness.

Cycling is an endurance sport. That means it requires training to adapt your body to the repeated action of pedaling. The Huntingdon area is hilly, so this is even more important. However, cycling really only uses the muscles we already use to walk and or run. Therefore, it doesn't take much to adapt them to pedal for long periods of time. 2-4 weeks of consistent (3-6 days/week) riding will get you to a fitness level where your primary limitating factor will be cardiovascular and/or nutritional, rather than muscular. Hills may still be hard, but you'll still be able to ride after reaching the top. Once you can ride for an hour, you can do two, you just need to fuel your body. Once you can do 50 miles, you can do 100.

So, I am putting together a list of different rides you can do (from or near campus) that will help you to progress to go farther and faster. For each ride, I will provide distance, elevation, a map, written directions, and tips, as well as training recommendations. This is just a sampling. I recommend exploring on your own. Look at a map and see what you can find. I recommend ridewithGPS.com for making GPS routes. A lot of these routes are also along similar roads which provides good dropout points if you need to get back faster or if you want to stack two routes together for a longer route. We also maintain an editable spreadsheet of rides that is a little less detailed but provides more statistics. It is available here: Bike Routes - Google Sheets

General Training Recommendations

I recommend everyone try to ride at least 3-5 days a week. Alternate between a hard ride and an easy one. Try to set a goal for yourself for each ride (Such as finish in a certain time or do a segment in a certain time) as well as an overall goal for the week, month, and year (Such as ride 5 days in a row, or ride for at least 30 hours this month, or 1000 miles this year, etc.). Goals will help you keep focused on riding and encourage you to get out there.

Some days the weather will be bad. It's okay to take a rest day, but don't make it a habit. As long as you are appropriately dressed, the weather is just another challenge to feel good about when you overcome it. On wet or icy roads, be cautious of your speed, especially on turns. As an alternative, Kennedy has a couple recumbent and stationary bicycles you can use. A general guideline is that every minute on a stationary bike is about equal to 2 minutes on the road. You can also do weight training as well. (More on that below)

Some days you won't be feeling up to it. Again, feel free to take a rest day. However, I believe that a shorter, easy recovery is more beneficial. Exercise helps greatly with mental health and a short ride may be all you need to pump your energy levels back up. Invite some friends; do what you need to do to feel better.

General Ride Preparedness Tips

It is always a good idea to be prepared before any expedition on your bike. At a minimum, you should always have enough supplies to let you limp back home should something go wrong. This includes

  • A tool/repair kit
  • A spare tube
  • A mini pump
  • A cellphone with battery
  • Knowledge of where you are

There are also some items that you should have but are not required unless you will be far from campus, in an isolated area, or will be away for a significant amount of time. These include

  • First Aid kit
  • Food
  • Money
  • ID Card

Weight Training

If you have been cycling consistently for at least a year, I recommend adding weight training alongside your cycling. Otherwise, use weight training as a supplement when you cannot ride. Weight training is good for building up strength in supporting muscles and tendons to reduce chance of injury, increase power, and help protect your body in the event of a crash. These exercises come from "The Cyclist's Bible" by Joe Friel. For all of these I recommend increasing the weight with each set. You may decrease reps if needed. I will list for each exercise my typical rep progression.

Back Squat (10,10,7,5,5) - Make sure your form is correct. Go down slowly as low as you can and then try to explode back up without jumping or injuring your self - DON'T LOCK YOUR KNEES. Try to mimic your pedal position with your feet.

Lat Pull Down (20-30, decrease by 3-5 each set) - Use the lat pull down machine. Focus on pulling down fully.

Seated Row (Same as Lat pull) - Again just use the machine. Focus on pulling primarily with your back/shoulders.

Standing Row (Same as Lat pull) - Attach a flat bar to the machine. While standing pull the bar up your collar bone. Try to mimic your handlebar position if possible.

Bench Press / Push Ups (Same as Lat pull) - Make sure you can complete the rep. Don't be afraid to ask for a spot.

Core Workout - For this, there are a couple options. You want to work your entire core, including the back. One option is 3-5 sets of 20-30 on the decline bench doing twisting sit-ups. Another is an intense core rotation. My routine is below. I do 45 seconds of each exercise with 5 seconds in between.

  1. Leg Lifts
  2. Windshield Wipers (Swing both legs to my side then bring them to the other side with core muscles)
  3. Penguins (Lay with knees bent and feet flat on floor. Lift torso using core and try to rapidly move your torso side to side to touch your feet with your hands.
  4. Plank
  5. Side plank (I do half the time as static and half where I dip my hips down to the floor and back) - do each side
  6. Six Inches - Lay on the floor and lift your feet about 6 inches off the ground. Hold that position.

Exercises if needed:

Quad extension machine / Hamstring curl machine - If you have a specific weakness

Step ups - Holding a weight in each hand, step up onto a stool driving your opposite knee up. Step down and repeat with the opposite leg. Do 3-5 sets of 20-30.

Box Jumps - These can be beneficial to work on explosiveness (especially for MTB skills). From a standing position try to jump onto the boxes and quickly stand up. See how high you can safely jump and do sets of 10-30.