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We can't promise every weekend will be this fantastic... just this one.
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Training Program
Trek is an at-your-own pace cycling experience designed for all skills levels. Please keep in mind that there is a difference between being skilled and being fit! You do not need to be in Olympic athlete-shape, but training is an important part of making your weekend enjoyable.
Planning Your Personal Training Program
The best approach is to train on a regular basis. Getting out there on your bike is a great way to prepare. Sometimes weather and schedules get in the way, so another good idea is to participate in other forms of activity, which could include swimming, running, spinning, treadmills or even just walking. 100 km a day requires some endurance, so any sport or activity that increases your lung capacity and keeps your muscles used to long-term activity is also a great way to get you ready for Trek.
It’s best to increase the distance of your rides slowly over time. You need to let your body get accustomed to this type of physical activity. Below is an example that can be adapted to fit your schedule and cycling level. As noted above, you should add another form of exercise to these schedules.
A good rule of thumb is to do moderate exercise a couple of times a week, with 1 long ride (probably on the weekend) once a week. Build your long ride over time and keep your mid-week training sessions interesting by mixing up activities.
A 12 week program could look like:
| Week | Day 1 | Day 3 | Day 5 or 6 |
| 1 | 10km | 10km | 15km |
| 2 | 10km | 15km | 20km |
| 3 | 15km | 30km | 50km |
| 4 | 15km | 45km | 50km |
| 5 | 20km | 30km | 50km |
| 6 | 20km | 40km | 75km |
| 7 | 20km | 40km | 85km |
| 8 | 30km | 45km | 100km |
| 9 | 30km | 50km | 70km |
| 10 | 20km | 50km | 85km |
| 11 | 15km | 50km | 40km |
| 12 | 10km | REST | TREK! |
Buying a new bike?
Make sure you clock a few long rides on the bike you will use for the Trek weekend. Just as a marathon runner would never wear a brand new pair of shoes on race day, as a cyclist you need to make sure you know your bike and that it is adjusted to your body. After hours on the road, a seat or handle bar that is not adjusted properly will start to be very noticeable…in the form of aches and pains.
The Route
Trek is mainly flat, but there is a climb at the end and a few rolling hills along the way. We recommend that you do some hill training as it is an excellent opportunity to condition your muscles in a way that endurance riding does not.
Drink and be lazy!
While it is important that you invest a good amount of time in getting physically prepared, it is equally important that you give your body a chance to recover between training sessions. Riding every other day is an excellent way to let your muscles mend, repair, and grow. Remember to stay hydrated and eat a well-balanced diet. As we move into the summer months remember to rehydrate frequently. Start carrying a water bottle with you in your bag, stash one in your desk at work, and in your car, so that you'll always have water on hand.
Road Safety
If you're apprehensive about riding or feel you could use some pointers on safe cycling, check out some courses offered by the VACC aimed at teaching adults to ride safely and confidently.