Whether you're a seasoned cyclist or this is your first event, preparing for your cycling challenges requires careful planning and training.

In this month's newsletter, we've curated a comprehensive guide on how to train effectively for your challenge. From goal setting and training tips to insights on nutrition and mental preparation strategies. Prepare to be inspired, motivated, and equipped with the knowledge you need to start your training journey!

The fitter you are, the easier and more enjoyable you will find the experience. 

Make no mistake, this is going to be a challenge combining elements of physical exertion, varied conditions and terrain and long days.

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months however we suggest getting started now.  

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Goal Setting and Training

At the beginning of any training programme it's a good idea to establish your current fitness, objectives and goals.

Your goal should be based on the challenge you are training for; look at the distance you will be required to do daily. Your first goal should be to be able to do this distance comfortably then to be able to do it on consecutive days. Consider and be honest about your starting point and current fitness level. 

On the challenge, the daily distance will be 85 - 110 km per day with 3 breaks. 

Our event is set to support a speed between 10-17mph, with especially the first day having a clear time limit to reach the ferry on time. Ensure that you are able to keep this continuously over the full distance.

It is useful to make a training plan and ensure you set aside time each week. You can make your own or use one of the many cycling training programmes available online. You can also book a session with a personal trainer to have a more personalised programme developed or help with specific parts of your training.  

The long days in particular will require a combination of physical fitness, will-power and relative strength. Here are some pointers to help you train:

Long Cycles

One of the easiest and most effective ways to train for your challenge is to go on long cycles throughout the year (min 60-70 km rides). You’ll strengthen all the right muscles and get used to the kit you will be using.

Start small and build from there to ensure you are avoiding injuries. 

Work slowly towards achieving the daily distance. When you feel comfortable doing this, latch two days together to cycle the distance two days back to back. If you struggle or feel uncomfortable, drop the distance down and work back up again. 

The aim of the cycles is to emulate (as much as possible) the experience you’ll have on the challenge - so try it out using the same bike (where possible), with the same clothes, equipment etc. Include inclines if/where you can and train in different weather conditions.

Approximately a month ahead of the challenge, we want you to complete two days back to back with some variance in the topography of the route. This will be your ultimate test ride, to make sure your training has paid dividends. In the last 7-10 days up to the challenge, ease off training so you're just doing a couple of shorter, less strenuous cycles in the lead-up to the main event.

Aerobic Training

Jogging, walking, cycling, swimming and gym sessions will help to build up your general level of fitness. Build up your schedule steadily with it peaking towards the time of departure. Make sure you wind down your training (taper) a couple of weeks before you travel so that your body has time to rest in preparation for the cycle.

Strength Training

Weights are a good way to build strength and strong legs.

Flexibility

This can be improved by a program of stretching exercises which will help to avoid nagging injuries. For something different try Pilates or Yoga classes.

Anaerobic Training

Everyone has an anaerobic threshold and, shortly after reaching what feels like a point of exhaustion, our natural reaction is to stop or decrease the intensity of whatever exercise we are doing. However, raising your anaerobic threshold with intense interval training can increase your strength and stamina and ultimately help you carry on beyond the point of exhaustion .

Fitting training into your life

It is important to prioritise long walks and exercise however there are many ways to ensure your time is maximised even if you feel that you have no time outside of work and/or university.  

• Try and get up an hour earlier

• Cycle or walk instead of using public transport or car where possible

• Use your lunch break to take a brisk walk or go to your local gym

• Get active while you see friends

Remember that any training is better than none and there are many ways to incorporate training into small windows of time. Try the below for a quick but effective training session;

Stair-climber: If you're at home or out and about, find a long staircase and incorporate a number of ascents and descents into your walks.

Squat Jumps: This will build strength and power in your body's largest muscle group, the legs. 

Walking Lunges: These not only strengthen the legs, but importantly increase hip and core strength.

Stay Flexible

Finding time for training is a challenge for most people and inevitably your motivation, work/study commitments and energy will affect your training schedule. Be kind to yourself and be flexible; Take note of how you are feeling and allow yourself to miss a training session or reduce the distance to rest or to focus on something else in your life. Keep focus on the end goal, a missed training session does not jeopardise this. The worst thing you can do is see it as a failure and knock your confidence and motivation over a longer period of time. Adjust your plan and get back on it as soon as you can. 

The ability to stay flexible will be helpful to you through training and on the challenge to help you deal with any unexpected situations that’ll require you to adapt from the previous plan.

Recording Your Exercise

When you’re training specifically for a huge event and personal challenge, it’s a great idea to use an app to track and record your training sessions. 

This can help you track progress and reviewing your achievements and progress can be highly motivating. On days when you lack motivation, looking back at how far you've come can inspire you to push through challenges. Injuries

Recovery

Recovery is probably the most forgotten about and underrated training principle. After training, you’ll naturally feel fatigued.

Here are our top tips for recovery:

1. Allow your body sufficient time to rest and recover. Aim for 7-9 hours of quality sleep each night

2. Have a well-balanced and timely nutrition & hydration strategy

3. Have an effective warm up and cool down

4. Include stretching and foam roller exercises each week

5. Maintain flexibility

Injury

Hopefully you won’t encounter any major injuries during your training - but there are some minor injuries which you may come across. The most common injuries you may encounter while getting in shape are:

• Shin splints (exercise-induced pain in your shins)

• Runner’s knee (various conditions causing pain in the knee)

• DOMS (delayed-onset muscle soreness)

You can help to avoid injuries by:

• Stretching before and after your workouts (including foam rolling)

• Specific gym workouts to increase strength and flexibility

• Increase workout intensity and frequency only gradually

• Take your rest days seriously

Rest is absolutely vital - you can’t just thrash out run after run and expect to perform on the bike. Take your rest-days seriously - these will help you to avoid injuries and help your body recover between workouts.

Nutrition

Proper nutrition is crucial when training for any running challenge and you should pay careful attention to your diet to ensure energy levels, stamina, and recovery. Here are some key nutrition tips: 

Balanced Diet

Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Each macronutrient plays a vital role in providing energy and supporting overall health.

Carbohydrates

Carbohydrates are a primary source of energy, and you'll need ample energy for both training and the trek itself. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your diet.

Proteins

Protein is essential for muscle repair and recovery. Include lean sources of protein such as poultry, fish, lean meats, eggs, dairy, legumes, and plant-based proteins in your meals. For individuals following a vegan or vegetarian diet, there are plenty of plant-based protein sources available. It's important to include a variety of these sources in your diet to ensure you get a complete range of essential amino acids.

Healthy Fats

Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These fats provide a concentrated source of energy and are essential for overall health.

Hydration

Stay well-hydrated during both training and the trek. Proper hydration is crucial for maintaining energy levels and preventing altitude-related issues. Drink water regularly, and consider electrolyte-rich beverages to replenish minerals lost through sweating.

Vitamins and Minerals

Ensure you are getting an adequate intake of vitamins and minerals, particularly those important for immune function and endurance. Fresh fruits, vegetables, and a variety of whole foods will contribute to a well-rounded micronutrient profile.

Pre-Training Nutrition

Consume a balanced meal or snack before your training sessions. This should include a combination of carbohydrates and protein to fuel your workout but how much and the timing on this depends on how long/hard a training session you are planning. 

Refuelling during training

Our body can only store around 90 minutes’ worth of glycogen (muscle energy) so if you are exercising longer than this – i.e. on your long run days, you’ll need to refuel or you may ‘hit the wall. Choose carbohydrate foods that release their energy quickly.

Post-Training Nutrition

After training, prioritise recovery by consuming a post-workout meal rich in protein and carbohydrates. This aids in muscle repair and replenishing glycogen stores.

Caloric Intake

Adjust your caloric intake based on the increased energy expenditure during training. While it's important to fuel your body, be mindful not to overeat and choose nutrient-dense foods.

Remember that individual nutritional needs may vary, so it's advisable to consult with a registered dietitian or nutritionist who can provide personalised guidance based on your specific requirements and health status. Additionally, listen to your body and make adjustments to your diet as needed during the training and event.

In the last 7-10 days prior to the challenge, you should have specific focus on loading up on carbohydrates and, to a lesser extent, proteins. This will help repair any muscle damage and ensure your glycogen reserves are fully topped up at the starting line.

Mental Preparation

Mental preparation is crucial for successfully tackling a challenge. Here are some strategies to help you mentally prepare for the journey:

Set Realistic Expectations

Acknowledge that the challenge has a demanding physical and mental element. Set realistic expectations for yourself, acknowledging that it will be tough, but also immensely rewarding.

Positive Mindset

Cultivate a positive mindset. Focus on the incredible experience and the sense of accomplishment you will gain from reaching the summit. Visualise yourself succeeding and embrace the journey with optimism.

Educate Yourself

Learn about the challenges you might face, such as the physical demands of the trek, weather conditions and potential altitude sickness. Knowledge can alleviate fears and empower you to overcome obstacles.

Physical Preparation

Physical preparation is closely tied to mental readiness. Knowing that you have trained your body and are physically capable will boost your confidence and mental resilience during the trek.

Adaptability

Be mentally prepared to adapt to changing circumstances. Weather conditions, route changes, and unforeseen challenges are part of the adventure. Cultivate a flexible mindset and embrace the journey, whatever it may bring.

Break the Trek into Smaller Goals

Instead of overwhelming yourself with the enormity of the entire trek, break it down into smaller, manageable goals. Focus on reaching the next camp or completing each day's hike. Celebrate these smaller achievements along the way.

Stay Present

Practice staying present in the moment. Enjoy the scenery, engage with fellow runners, and savour the experience. Avoid dwelling on the difficulties that may lie ahead and concentrate on the step-by-step progress.

Build Mental Resilience

Understand that there will be challenging moments during the trek. Building mental resilience involves acknowledging difficulties, maintaining a positive attitude, and persevering through tough times.

Team Spirit

Foster a sense of camaraderie with your fellow trekkers. The shared experience and mutual support can provide tremendous mental strength. Encourage each other and draw energy from the group dynamic.

Reflect on Motivation

Reflect on your motivation for undertaking the challenge. Whether it's personal growth, a sense of accomplishment, or a deeper connection with nature, keeping your purpose in mind can serve as a powerful motivator during challenging times.

Mindfulness and Relaxation Techniques

Practice mindfulness and relaxation techniques to manage stress and stay focused. Techniques such as deep breathing, meditation, and visualisation can help calm your mind in challenging situations.

Remember that mental preparation is an ongoing process. Continuously reassess and adapt your mindset as you progress through the trek. Developing mental resilience and a positive attitude will contribute significantly to a fulfilling experience.

You can do it!

Remember to be patient and aim to keep your training consistent, allowing it to build gradually each week. Try to start your training programme as far in advance of your challenge, as you can. 

If you can do this then you’ll see your fitness improve and ultimately, you’ll have a fantastic, memorable and enjoyable challenge experience! 

… And it doesn’t stop there, you’ll have developed an increased confidence, stamina and mental endurance that you’ll carry forward into your own lives when you return back home.

If you have any further questions about how to make the most of your training, feel free to get in touch on team@chooseachallenge.com.