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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

Week 15km
Week 27.5km
Week 310km
Week 415km
Week 515km
Week 620km
Week 720km
Week 825km

50km

Week 115km
Week 220km
Week 325km
Week 430km
Week 530km
Week 640km
Week 745km
Week 850km

75km

Week 130km
Week 235km
Week 340km
Week 450km
Week 550km
Week 660km
Week 770km
Week 875km

100km

Week 140km
Week 245km
Week 350km
Week 460km
Week 560km
Week 675km
Week 790km
Week 8100km

130km

Week 150km
Week 255km
Week 370km
Week 490km
Week 590km
Week 6100km
Week 7120km
Week 8130km

160km

Week 160km
Week 270km
Week 380km
Week 4100km
Week 5100km
Week 6120km
Week 7140km
Week 8160km

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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