Train and Prepare Today for the 2007 Valero MS 150 Bike Ride
Experienced cyclists tells us time and again that the key to a successful ride lies in consistent training and preparation. Here are six steps to get in gear for the 18th Annual Valero MS 150 bike ride.
Step 1: Check in with an Official Bike Store
Official Valero MS 150 Bike Stores provide expert advice and cycling information. Ask Bike Store personnel for training tips based on your fitness level and experience. Check out the latest cycling gear, accessories and apparel. Official Bike Stores can assist with all cycling needs. They can provide insight to help you reach your goal of finishing the 2007 ride.
Official Bike Stores
Step 2: Track your mileage
Assess your improvement. Finding the distance of a particular training route with a car’s odometer is generally sufficient for tracking training miles. Keep track of start and stop times to judge overall speed. Never ride or train alone!
Step 3: Start with short rides
Take a week to work up to a moderate day of 15 miles. Don’t worry about time or speed on these rides. The purpose is to gain and maintain basic cardiovascular fitness. Find friends to ride with, and never ride alone! Join a team training ride, feel what it’s like to ride in a pack.
Step 4: Double up miles
After building up to 15 miles, try an endurance day of 30 miles once a week. Maintain the same pace established on moderate days, but slow down if necessary to make the full mileage. The purpose is to gain distance, confidence and better cardiovascular fitness.
Step 5: Master the ups and downs with hills and intervals
After mastering the basics, challenge yourself with advanced training. After warming up with a moderate ride, ride a hill without exhausting yourself. After pedaling uphill, recover on the way down and repeat. As your fitness improves, add more repeats. Power and stamina help you on the Valero MS 150 bike route through South Texas.
Interval training works the same way. During a moderate-day ride, pick a distance – such as a city block or the space between two telephone poles – and speed into a sprint. Start with one sprint each ride and add more, longer sprints each time. Sprint for one lap, then slow down for a recovery lap. Repeat as needed.
Step 6: Participate in area Training Rides
Take part in several Training Rides before the Valero MS 150 to further learn the dynamics of cycling in a large group. Visit www.ms150.org for the list of Training Rides that have been brought to our attention. The list is always being updated.
