Rider Tools

Training Guide

Biking across the country is strenuous. Many do it every year and not all come well prepared. We are going to do our best to help you feel prepared on day one to spend multiple weeks on your bike. Training makes the ride much easier and a lot more fun.  You can do a lot now to help make the transition easier. We encourage you to consult your physician before starting a new exercise program.

Training Suggestions

When should I start?

Start biking as soon as you can. Find someone who is interested in joining you and get out the door and feel two wheeled freedom.

Ease into the Pace/Miles

Preparing for a cross country bike trip is like preparing for a marathon. You start at an easy pace with low mileage. The same applies to biking. Get used to shorter distances of 5-7 miles and slowly increase your pace and distance. This helps you feel more confident and also prevents injury.

Ride with a Group

To keep training fun, go for longer rides with a group. Many local bike clubs and shops have rides for beginners. Join them for a ride and try it out. Riding with a group is great motivation and very fun.

Set Goals

Everyone will start out with different abilities and endurance on their bike. Set small goals for yourself such as cycling for one and then two hours and then make a goal to ride 60-70 miles in one day (feel free to take a lunch break).

Be Consistent

Consistency is key when preparing for LVs Ride. It will take a few weeks before you start feeling comfortable riding long distances on your bike and really enjoy training. You also can lose your fitness much quicker than you gain it.

Challenge Yourself

LVs Ride will take you on all sorts of surfaces beyond just the flats and downhill sections most of us love. Challenge yourself to bike the biggest hill in your area and repeat. This will be great preparation for the trip.

Practice Essential Bike Riding Skills

When preparing for the trip and biking in general, you should always practice safe riding techniques and bike skills including consuming water while riding, avoiding obstacles, riding safely in traffic, changing flats, crossing railroad tracks, and using the correct bike signals. Refer to the safety section of Tools for Riders for more information.

Sample Training Schedule

There are a lot of resources available to help prepare for a cross country bike trip. Everyone is different and need varying levels of preparation. Do a little research and find a training routine that works for your schedule and ability. A sample schedule for someone training for an average daily mileage of about 60 miles would look something like this:

Wearing a helmet is required at all times while biking during this trip. This is not optional.