Rider Manual - Cycling Training Guidelines: Getting Types of Training Rides

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

Each ride serves a specific purpose in your training program and is explained in more detail below:

• Long rides: These rides are critical for success at the Tour For Kids. They help build the necessary endurance for the event and are most specific to the actual riding you will do in the Tour For Kids.
• Endurance rides: A similar intensity as your long ride but a shorter duration
• Intervals: Shorter rides that prepare you for the more intense aspects of the event (hills, wind, chasing your friends), by repeating harder efforts with short periods of recovery
• Tempo Rides: A shorter ride that is done at an intensity greater than an endurance ride but less than an interval ride.
• Recovery rides: A short easy ride used to flush your legs and help your body recover from harder workouts.