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EXCLUSIVE TRAINING TIPS AND EXPERT ADVICE

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Thanks to our Official Training Partner, Evolve Fitness, we have all the training tips, tricks and tools you need to prepare for your epic BMO Ride with us on October 1, 2022.

Find your customized eight-week training program below to help you go the distance on BMO Ride day. A tailored program is available for each distance option.

EIGHT-WEEK TRAINING PROGRAMS

CHOOSE YOUR ROUTE

25km Ride 50km Ride 75km Ride 100km Ride 130km Ride 160km Ride

25km

Week 1	5km
Week 2	7.5km
Week 3	10km
Week 4	15km
Week 5	15km
Week 6	20km
Week 7	20km
Week 8	25km

50km

Week 1	15km
Week 2	20km
Week 3	25km
Week 4	30km
Week 5	30km
Week 6	40km
Week 7	45km
Week 8	50km

75km

Week 1	30km
Week 2	35km
Week 3	40km
Week 4	50km
Week 5	50km
Week 6	60km
Week 7	70km
Week 8	75km

100km

Week 1	40km
Week 2	45km
Week 3	50km
Week 4	60km
Week 5	60km
Week 6	75km
Week 7	90km
Week 8	100km

130km

Week 1	50km
Week 2	55km
Week 3	70km
Week 4	90km
Week 5	90km
Week 6	100km
Week 7	120km
Week 8	130km

160km

Week 1	60km
Week 2	70km
Week 3	80km
Week 4	100km
Week 5	100km
Week 6	120km
Week 7	140km
Week 8	160km

Tips on training rides and strength workouts

Try and get out for a ride at least three times per week for eight weeks leading up to the event.
Your third ride of the week should be your longest ride – where you achieve your weekly kilometre target.
Try to incorporate a strength workout at least twice a week for 20 minutes, and it should be focused on core strength.

Nutritional tips

PRE-RIDE FUELING

Approximately 1-2 hours before you train, consume 0.5g to 1g of carbohydrates per pound of body weight. This can be in any form, such as bars, fruit, juice, etc. Everyone is different, so find the right carbohydrates for you prior to Event day.

Examples of carbohydrates include:

Bagel (60g)
Large banana (30g)
Clif bar (45g)
500ml of Powerade (32g)

DURING RIDE FUELING
While riding, consume 0.3g of carbohydrates per pound of body weight every hour. Avoid sources of carbohydrates that get their calories primarily through protein or fats. Keeping up your intake of carbohydrates will improve your performance and make sure you don’t “hit the wall” and burn out during your ride.

AFTER RIDE FUELING
After your training ride, it’s important to re-fuel and help your body prepare for your next training session. Between 15-30 minutes after your ride, have 0.6g of carbohydrates per pound of body weight plus 6g to 20g of protein. Consume the same amount of carbohydrates and protein two hours after your ride.

For more in-depth resources for nutrition and help with meal prep, planning, and portions based on your goals, please check out these two tools:

https://www.precisionnutrition.com/nutrition-calculator

https://drive.google.com/file/d/0BzbPJdDI8xkEQWs3WTVlSmZwcFU/view

General tips

Before you begin training, get your bike tuned up at Cyclesmith and make sure it’s set up properly for you
Invest in padded shorts or pants if you’re doing a ride that is over 50km and use them during your training
Make sure to stretch!
If you are riding more than an hour and a half, nutrition and fuel is important while you ride
Do not grind up hills, as you’ll exhaust yourself
Always remember to wear your helmet, and be alert at all times both on the road and trail
Make someone aware that you are going for a ride and share your route
Bring your phone in case of an emergency