Rider Manual - Cycling Training Guidelines: Getting Started

Table of Contents:

1. Getting Started
2. Types of Training Rides
3. Intensity
4. Warm Up and Warm Down
5. Group Riding
6. The Training Plan
7. Nutrition
8. Conclusion

Before starting a training program it is recommended that you consult your physician. It is also recommended to have your bike tuned and your position assessed by a qualified bike shop. This will help ensure that your bike is safe and reliable and that your bike position is comfortable and efficient which will minimize your chance of injury and make your long days in the saddle more enjoyable.

Training
Your training program needs to be designed to prepare you for the demands of the ride option you have chosen. Your training program consists of a number of different types of rides (which are detailed below). It is the combination of these rides in a structured progression that will have you properly prepared for the Tour For Kids. Over time, you will need to gradually increase the duration and intensity in certain rides as you build your endurance. Ultimately you will achieve the level of fitness that you need to successfully complete the ride option that you have selected.