How To Train For A 200 Mile Bike Ride
The first is to gradually increase your mileage. Start by adding 10-20% more mileage each week until you are comfortably riding 100 miles per week. Once you can consistently ride 100 miles per week, you can then start to increase your long rides on the weekends. A good goal to aim for is to be able to ride 150 miles within 8 hours before your 200 mile ride.
In addition to increasing your mileage, you will also need to focus on hill training. This means finding hills to ride up and down to build up your leg strength. A good hill to start with is one that takes you about 5-10 minutes to ride up. Start by adding 1-2 hill rides per week until you are comfortably riding up hills.
Finally, make sure to focus on nutrition and hydration. Eating a balanced diet and staying hydrated will help you immensely on your 200 mile ride. Make sure to eat foods that are high in carbs and low in fat to give you sustained energy. And drink plenty of fluids, especially on your long rides.
By following these tips, you will be well on your way to completing a 200 mile bike ride!
What Are Some Specific Training Exercises I Can Do To Prepare For A 200 Mile Bike Ride?
1. Long rides: Of course, the best way to prepare for a long bike ride is to, well, go on long bike rides! If your longest ride to date is 60 miles, gradually add more miles each week until you’re consistently riding 100-mile rides.
2. Intervals: To build endurance and stamina, do intervals during your long rides. For example, ride at a moderate pace for 30 minutes, then pick up the pace for two minutes, then return to moderate pace for four minutes. Repeat this cycle 10 times.
3. Hills: If the 200-mile ride you’re training for is hilly, make sure to include hills in your long rides and intervals. Find a route with some good hills, and practice riding up and down them.
4. Strength training: In addition to endurance training, don’t forget to focus on strength training, too. Strong legs will help you power up hills and maintain a high speed. Try doing some squats, lunges, and leg presses with weights.
5. Rest and recovery: Finally, don’t forget to rest! When you’re training for a long race, it’s important to give your body time to recover between workouts. Otherwise, you risk overtraining and getting injured. Aim to take one or two rest days per week, and make sure to get plenty of sleep.
How Many Miles Should I Ride Each Week In Order To Train For A 200 Mile Bike Ride?
A basic training plan might look something like this:
Week 1: 3 rides, 20 miles each
Week 2: 3 rides, 25 miles each
Week 3: 3 rides, 30 miles each
Week 4: 3 rides, 35 miles each
Week 5: 3 rides, 40 miles each
Week 6: 3 rides, 45 miles each
Week 7: 3 rides, 50 miles each
Week 8: 3 rides, 55 miles each
Week 9: 3 rides, 60 miles each
Week 10: 3 rides, 65 miles each
Week 11: 3 rides, 70 miles each
Week 12: 3 rides, 75 miles each
Week 13: 3 rides, 80 miles each
Week 14: 3 rides, 85 miles each
Week 15: 3 rides, 90 miles each
Week 16: 3 rides, 95 miles each
Week 17: 3 rides, 100 miles each
Week 18: 3 rides, 105 miles each
Week 19: 3 rides, 110 miles each
Week 20: 3 rides, 115 miles each
Week 21: 3 rides, 120 miles each
Week 22: 3 rides, 125 miles each
Week 23: 3 rides, 130 miles each
Week 24: 3 rides, 135 miles each
Week 25: 3 rides, 140 miles each
Week 26: 3 rides, 145 miles each
Week 27: 3 rides, 150 miles each
Week 28: 3 rides, 155 miles each
Week 29: 3 rides, 160 miles each
Week 30: 3 rides, 165 miles each
Week 31: 3 rides, 170 miles each
Week 32: 3 rides, 175 miles each
Week 33: 3 rides, 180 miles each
Week 34: 3 rides, 185 miles each
Week 35: 3 rides, 190 miles each
Week 36: 3 rides, 195 miles each
Week 37: 3 rides, 200 miles each
During the last few weeks, you can start to taper off your mileage a bit, as you’ll be peaking in terms of fitness and won’t want to overdo it and risk injury.
Of course, this is just a general guideline – you’ll need to listen to your body and see how you’re feeling as you go along. If you’re struggling to stick to the plan, or feeling really exhausted, take a step back and cut back on the mileage or number of rides per week.
Good luck!
How Long Does It Typically Take To Train For A 200 Mile Bike Ride?
If you are new to bike riding, it will take you longer to train for a 200 mile bike ride. You should start by riding a few times a week to get used to being on the bike. Once you are comfortable riding, you can start increasing your mileage. You should aim to ride a few hundred miles before attempting a 200 mile ride.
Here is an example training plan for a new bike rider who wants to ride 200 miles:
Week 1: Ride 3 times this week for a total of 30 minutes
Week 2: Ride 3 times this week for a total of 45 minutes
Week 3: Ride 4 times this week for a total of 1 hour
Week 4: Ride 4 times this week for a total of 1 hour and 15 minutes
Week 5: Ride 5 times this week for a total of 1 hour and 30 minutes
Week 6: Ride 5 times this week for a total of 1 hour and 45 minutes
Week 7: Ride 6 times this week for a total of 2 hours
Week 8: Ride 6 times this week for a total of 2 hours and 15 minutes
Week 9: Ride 7 times this week for a total of 2 hours and 30 minutes
Week 10: Ride 7 times this week for a total of 2 hours and 45 minutes
Week 11: Ride 8 times this week for a total of 3 hours
Week 12: Ride 8 times this week for a total of 3 hours and 15 minutes
Week 13: Ride 9 times this week for a total of 3 hours and 30 minutes
Week 14: Ride 9 times this week for a total of 3 hours and 45 minutes
Week 15: Ride 10 times this week for a total of 4 hours
Week 16: Ride 10 times this week for a total of 4 hours and 15 minutes
Week 17: Ride 11 times this week for a total of 4 hours and 30 minutes
Week 18: Ride 11 times this week for a total of 4 hours and 45 minutes
Week 19: Ride 12 times this week for a total of 5 hours
Week 20: Ride 12 times this week for a total of 5 hours and 15 minutes
Week 21: Ride 13 times this week for a total of 5 hours and 30 minutes
Week 22: Ride 13 times this week for a total of 5 hours and 45 minutes
Week 23: Ride 14 times this week for a total of 6 hours
Week 24: Ride 14 times this week for a total of 6 hours and 15 minutes
Week 25: Ride 15 times this week for a total of 6 hours and 30 minutes
Week 26: Ride 15 times this week for a total of 6 hours and 45 minutes
Week 27: Ride 16 times this week for a total of 7 hours
Week 28: Ride 16 times this week for a total of 7 hours and 15 minutes
Week 29: Ride 17 times this week for a total of 7 hours and 30 minutes
Week 30: Ride 17 times this week for a total of 7 hours and 45 minutes
Week 31: Ride 18 times this week for a total of 8 hours
Week 32: Ride 18 times this week for a total of 8 hours and 15 minutes
Week 33: Ride 19 times this week for a total of 8 hours and 30 minutes
Week 34: Ride 19 times this week for a total of 8 hours and 45 minutes
Week 35: Ride 20 times this week for a total of 9 hours
Week 36: Ride 20 times this week for a total of 9 hours and 15 minutes
Week 37: Ride 21 times this week for a total of 9 hours and 30 minutes
Week 38: Ride 21 times this week for a total of 9 hours and 45 minutes
Week 39: Ride 22 times this week for a total of 10 hours
Week 40: Ride 22 times this week for a total of 10 hours and 15 minutes
Week 41: Ride 23 times this week for a total of 10 hours and 30 minutes
Week 42: Ride 23 times this week for a total of 10 hours and 45 minutes
Week 43: Ride 24 times this week for a total of 11 hours
Week 44: Ride 24 times this week for a total of 11 hours and 15 minutes
Week 45: Ride 25 times this week for a total of 11 hours and 30 minutes
Week 46: Ride 25 times this week for a total of 11 hours and 45 minutes
Week 47: Ride 26 times this week for a total of 12 hours
Week 48: Ride 26 times this week for a total of 12 hours and 15 minutes
Week 49: Ride 27
What Are Some Common Mistakes People Make When Training For A 200 Mile Bike Ride?
When training for a 200 mile bike ride, it is important to avoid making common mistakes that can lead to injuries or fatigue. Here are four mistakes to avoid when training for your next 200 mile bike ride:
1. Not gradually increasing mileage: It is important to gradually increase the distance you ride each week to avoid overtraining and injuries. Start by riding a few miles more each week until you reach your goal mileage.
2. Not including hill workouts: Hill workouts are important to help build leg strength and power. Include 1-2 hill workouts each week in your training.
3. Not fueling properly: Eating and drinking enough during training rides is important to help the body recover and perform at its best. Make sure to eat a nutritious meal before and after long rides, and drink plenty of fluids during rides.
4. Not tapering properly: The week before a long ride, it is important to reduce mileage and intensity to help the body recover and be fresh for the event. A well-planned taper will help you perform your best on race day.
Following these tips will help you avoid common mistakes when training for a 200 mile bike ride. Plan your training carefully and taper properly to ensure a successful ride.
Conclusion
The best way to train for a 200 mile bike ride is to start by gradually increasing your mileage. You should also focus on increasing your endurance by doing longer rides and adding hills or intervals to your rides. Finally, make sure to rest and recover properly so that your body can handle the increased mileage.
If you’re hoping to train for a 200-mile bike ride, you should now have a clear understanding of what you need to do. If you still have any questions, don’t hesitate to ask them in the comments section below.
