Suggested Training Plan

SEA TRI KAN is a 5-day, 400+ mile bike tour, but it's designed to be doable by casual cyclists if you're willing to put in a bit of spring training! The following training plan is meant to get you in the best shape possible for the least discomfort on the ride.

Training basics

• Hill training about 1-2 times per week (preferably on a real bike outside--this will help you learn how to climb more efficiently)
• Long endurance rides about once a week, followed by a rest day
• Try to increase your miles about 10% each week
• Learn to keep your body hydrated and fueled during training
• It's a really, really good idea to train with a group and learn how to ride in a pace line
• No knobby mountain bike tires

A Sample Plan

January/February:

• Make sure your bike is in working order by riding around the block.
• Get a tune-up if you need it or if your bike hasn't been used in a while.
• Consider installing fenders if you want to stay clean and dry during early training season.
• 2-3 shorter training rides per week (3-5 miles)
• 1 longer ride per week (10-20 miles)

March

• 2-3 easy rides per week
• 1 longer ride per week
• By the end of the month aim for 2 longer rides back-to-back (one at least 35 miles, the other at least 25 miles)

April

• 2-3 easy rides per week
• 2-3 hill repeats
• 5-8 longer rides (see if you can increase distance of one ride to at least 50 miles)

May

• 2 hill repeats per week
• 2 back-to-back longer rides per week (see if you can increase distance of one ride to at least 80 miles)
• At least one long, hilly ride with 3,000' elevation gain back-to-back with another longer ride

June

• Week 1: 2 days of hill repeats, 2 back-to-back long rides, easy 3-15 mile rides (or other workout) in between
• Week 2: 2 short, intense workouts, 1 ride of 1-2 hours (taper week)
• Week 3: Rest Monday/Tuesday; we begin SEA TRI KAN on Wednesday!