We value and appreciate everyone who wants to make a personal goal for finishing the American Cancer Society’s Pennsylvania Perimeter Ride Against Cancer. This cycling tour is designed so that each cyclist who wants to and has trained can pedal every mile whether he or she jams like a hammerhead or whose strength is fiery dedication because they have been personally touched by cancer. You will be given a wide time range to complete your miles, and all you need to do is set your own pace, and then enjoy the scenery and community of cyclists, volunteers, and cancer survivors.
Here are a few of the basics to get you started. Before starting any exercise program or diet, consult with your doctor first.
Mind and Body
Jump into a training plan head first with determination and enthusiasm, because the right attitude is half the battle, but take it slowly on your body and evaluate your preexisting abilities before getting aggressive with your program.
Stick With It
After you have committed to fundraising and training for the Pennsylvania Perimeter Ride Against Cancer, stick to a training routine and a steady schedule. If you are true to your training, then your endurance will come.
Staying healthy is more important than building your muscles
Get more sleep than usual. Studies show that at least seven to eight hours of sleep are required each night for adequate recovery during intense work out programs. Remember, muscles grow during periods of deep sleep when our growth hormone is optimally released.
Don't let your rides become routine
If you think you've mastered a great route, start switching it up because your body will stop responding to that exercise because it will become adapted. Remember if it's not burning, it's not working! Find several routes that you are comfortable with and feel safe training on so that you are continually stretching your body's abilities.
Don't worry about speed and cadence (right away)
The Pennsylvania Perimeter Ride Against Cancer is a life changing and life sustaining ride. It is neither a race nor a competition in any form. It's fun to turn events into a challenge personally so do the ride for yourself to test the boundless limits of your healthy body, not to see who can do it the fastest! Distance and time in the saddle supersede how fast you get from point A to point B. You will find a pace at which you excel the best during your training. Bike computers are relatively inexpensive and typically have about four or five useful functions that track your speed in miles per hour, cadence, trip distance, and average velocity and some computers even come in wireless nowadays. Speed should not be at the top of your list when training. It's quality over quantity. When you do want to work on speed, focus on high cadence pedaling to increase your efficiency and aid your form.
During your cross training, you will vary your workouts the most and notice significant response from your muscles, joints, and lungs. Cross training also helps prevent the injuries often associated with repetitive endurance exercise. They also allow you to increase your training intensity without burning out. Try Yoga to help with your flexibility which will aid your body with handling soreness. Consider adding swimming into your exercise regimen, too. Swimming helps build your lung capacity and that will come in handy on the long rides. Also add walking, running or elliptical machine training to build strength and aerobic endurance.
Spend as much as time as possible in the saddle
Hit the road frequently, if for no other reason than to get comfortable on your seat and used to spending extended hours pedaling. If you traditionally ride more than seven hours a week, you may be able to taper your training to about 14 weeks out from the event. If you are considering the Pennsylvania Perimeter Ride Against Cancer as a developmental training event, then beginning about five months ahead can be beneficial. Although broadening your aerobic base is necessary, you should not devote more than three days a week to long, aerobic rides. Cycling is as much a technical sport as any other sport out there. Seek out a group, club, coach or friends that can help guide your training.
Consider all types of riding
Hill riding will prepare you for the different hill grades. Practice your form in the saddle as you pedal the incline, but also test your form out of the saddle as the hills get steeper.
Eat and drink
You need enough calories to keep going. As you train, you will find out how many miles you can go with just water. You'll also see how much further you can hammer away once you increase your calorie intake. Calorie needs while riding vary in proportion to your body weight, road surface, the weight of your bike, the type of tires, wind resistance and how fast you are cycling. Consult a physician for a diet specific plan to fit your individual needs.