Before attempting a long distance ride it is important to be physically prepared. The following is the spinning or stationary cycle training program I followed prior to my ride from Tokyo to Fukuoka, where I had only 3 weeks of lead-time. This program will produce results after only a couple of training sessions if you do it right. It is very exhausting and therefore I recommend this only if you are planning to do long distance riding.
Example Training Program:
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Feb/23-Mar/20 |
Cycling |
Program |
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Easy |
Moderate |
High |
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Monday |
10 M |
10 M |
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Gym routine for lower body 30 M |
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Tuesday |
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Wednesday |
10 M |
10 M |
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Gym routine for upper body 30 M |
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Thursday |
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Friday |
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Volleyball 90 M |
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Saturday |
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Mar/23-Apr/23 |
Cycling |
Program |
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Easy |
Moderate |
High |
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Monday |
5 M |
5 M |
15 M |
Gym routine for lower body 30-45 M |
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Tuesday |
High Intensity Program A -- 50 M |
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Wednesday |
5 M |
5 M |
15 M |
Gym routine for upper body 30-45 M |
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Thursday |
High Intensity Program B -- 50 M |
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Friday |
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Volleyball 90 M |
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Saturday |
Short and Endurance rides - Schedule |
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Details |
Date |
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Short distance rides |
40-60 KM: (flat) Route: Isogo-Yokosuka-Isogo |
Mar/28 |
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70-80 KM: (combination w/ least climbing) Route: Isogo-Kawasaki-Haneda A/P-Isogo With partial gear |
Apr/04 |
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Endurance rides |
100-120 KM: (combination w/ reasonable climbing) Route: Isogo-Odawara-Isogo With full gear |
Apr/11 |
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130 KM: (flat) Route: Isogo-Mito (as 1st day of the tour) With partial gear and camp o/night |
Apr/18 |
High Intensity Program A (to increase the maximum oxygen consumption)
15 minutes - warm up (increasing intensity)
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity + 20 sec. low intensity)
6 minutes cool down
High Intensity Program B (to increase anaerobic capacity)
15 minutes - warm up (increasing intensity)
5 x (60 sec. maximum intensity + 6 mins. recovery)
