Over the course of six days the Bike Maine course will cover over 350 miles of rolling hills and some breathtaking views of the Maine landscape. A multi-day ride event such as this takes preparation and training to complete successfully. Those who ride regularly and train according to the outlined plan below will be more than ready to tackle the Maine roads.
It is important to take into consideration the recovery aspect of your training. Remember that you are not getting stronger during times of riding, but times of recovery. Active recovery can assist in getting your body ready for the demands of your next training session. Utilizing self massage techniques can accelerate muscle recovery and target restrictions that could lead to injury.
A very important component to success with longer rides is a proper fitting bicycle. Aches and pains in the neck, low back and knee are all common complaints from cyclists who simply are not set up in an ideal position. To maximize efficiency and minimize your injury risk it is advisable that all cyclists have a professional fitter assess your dynamic fit.
Always make sure to consult with your physician before beginning a new training program. Below is a sample program of a 3 month build that will get riders prepared for the demands of riding 350 plus miles over six days. The program describes the amount of time recommended that you ride at a specific level of exertion. This program can be modified (omitting the Wednesday base ride is optional) if more recovery is needed or time restraints limit your ability to ride as frequently. Getting on your indoor trainer a few times a week until spring arrives or doing other sorts of cardiovascular exercise is advisable prior to beginning this program so that a base is set. You should be comfortable riding your bike for 25 miles at a time before beginning this training program in June. Riders interested in a more individualized coaching plan please click the link here.
- Base: Easy effort riding where you are able to carry on a conversation. This should be steady and relaxed. On a 0-10 level of exertion this is a 4-5
- Tempo: This is level above base with quicker breathing and a harder pace. On a 0-10 level of exertion this is a 6-7.
- Threshold: Quick breathing and your legs will likely be burning. On a 0-10 level of exertion that is an 8-9.
- RI: rest interval (continue riding in base zone for recovery)
|Week1||1:15 Base3x10min tempo efforts with 5min RI between sets||1:00Base||Rest:Active recovery with self massage and stretching||1:15 Base with two 20 minute tempo efforts.5 min RI between||Rest:Active recovery with self massage and stretching||2:00 Find a hilly or rolling route and work on tempo efforts with ascending||3:00 Long ride. Try to join a group if able. Primarily base effort|
|Week 2||Rest||1:15 Base with 2×20 min tempo. 5min RI between||1:00Base||1:15 Base with two 25 min efforts as (20min tempo, 5min threshold)10 min RI between||Easy ride or rest and active recovery day||2:30 Base with 30min tempo and 3x10min threshold||3:15 Long ride/ group ride|
|Week 3||Rest||1:30 Base with 4x 15min tempo 3 min RI||1:00 Base||1:30 Base with two 30min efforts (20min tempo/10 minthreshold) 5 min RI||Easy Ride or rest and active recovery||2:45 Hilly or rolling route. Base with 40 min tempo and 4x10min threshold||3:30 Long ride/ group ride|
|Week 4 Recover Week||Rest||1:00 Base||45min Base||1:00 Base||Rest and active recovery||1:30 Base||2:00 long ride/ group ride|
|Week5||Rest||1:30 Base with two 25 min tempo, 5 min RI||1:00 Base||1:30 Base with two 25 min efforts (15min tempo, 10 min threshold) 5 min RI||Rest and active recovery||2:30 Hilly ride. Base with 30 min tempo attack the hills at threshold effort||3:30 Long ride/ group ride|
|Week 6||Rest||1:30 Base with3 x 20min tempo (3 min RI)||1:15 Base||1:30 Base with two 30 min efforts (20min tempo, 10min threshold) 5 min RI||Easy ride or rest and active recovery||2:30 Base with 40 min tempo and 3×15 min threshold (5 min RI)||4:00 Long ride/ group ride|
|Week 7||Rest||1:30 Base with 2 x30 min tempo (3 min RI)||1:15 Base||1:30 Base with two 30 min efforts (15min tempo, 15min threshold) 3 min RI||Easy ride||2:00 Base with 50 min tempo and 4x10min threshold (2 min RI)||4:30 Long ride/ group ride|
|Week 8Recovery week||Rest||1:00 Base with 2x10min tempo (2 min RI)||Rest day||1:00 Base with 2×5 min tempo, 2×5 min threshold (3 min RI between each)||Rest||1:00 Base with 2x3min tempo and 2×3 min threshold ( 3 min RI between each)||Century Day. Incorporate a series of rolling hills|
|Week 9||Rest||1:45 Base with 3 x 20min tempo (3 min RI)||1:30 Base||1:30 Base with two 30min efforts (20 min tempo, 10min threshold) 2 min RI||Rest or active recovery||2:30 Base with 45min tempo, 4×15 min threshold (5 min RI)||4:00 Long ride/ group ride|
|Week 10||Rest||1:45 Base with 2 x 25min tempo (5 min RI)||1:30 Base||1:30 Base with three 20 min efforts (10 min tempo, 10 min threshold) 2 min RI||Rest or active recovery||3:00 Hilly route. Base with 50 min tempo, attack the uphill at threshold effort||5:00 Long ride/ group ride|
|Week 11||Rest||1:30 Base with 4x10min tempo (2 min RI)||1:30 Base||1:30 with two 30 min efforts (25 min tempo, 5min threshold) 3 min RI||Easy ride 30 min and active recovery||3:00 Base with 1:00 tempo and 4 x 10min threshold (5 min RI between each)||4:00 Long Ride/ Group Ride|
|Week 12||Rest||1:00 Base with 2×10 min tempo (2min RI)||Rest and Active Recovery||1:00 with 10min tempo, 2x 5 min threshold (2 min RI)||Active recovery||START of BIKE MAINE!!||ENJOY!!|