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
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
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