Fitness and Training Tips

The sun is out and the weather is warming up. It’s time to get in gear and start your training for one of the RONA MS Bike Tours. Preparation is key to a smooth ride. Follow these 7 steps and you’ll be ready for the event in no time.

Step 1: VISIT A BIKE SHOP
Stop in at one of the MS Friendly Bike Shops and ask for the free inspection to be sure your bike is ready to hit the road.

Step 2: TRACK YOUR KILOMETERS
Assess your progress. Use your car’s odometer or a website like http://www.mapmyride.com/ to determine the distance of a particular training route.

Step 3: SHORT RIDES
Take a week or two to work up to a 30km ride. Don’t worry about the time or speed, this is simply to gain and maintain basic cardiovascular fitness.

Step 4: GROUP RIDES
Working together helps with motivation and keeps everyone on track. If you're starting a group training ride, list it on your facebook site to invite other cyclists along.

Step 5: DOUBLE THE KILOMETRES
Now try a weekly ride of 50km to 60km. Maintain the same pace you established on the moderate days but slow down if necessary to complete the full route. The purpose is to gain distance and confidence.

Step 6: MASTER THE UPD AND DOWNS WITH HILLS AND INTERVALS
To further challenge yourself, try advanced training once you’ve mastered the basics. After warming up with a moderate ride, ride up a hill without exhausting yourself. After pedaling uphill, recover on the way down and repeat. Add more repeats as your fitness level improves.

Step 7: CONSIDER SPIN CLASSES
Spin classes are a great indoor training alternative, and you don’t need to consider daylight or weather. Spin training is also a time saver – a one hour spin class can be as intense as 2-3 hours on the road.

*Be sure to train at your own pace and check in with your doctor if you aren’t sure if something is right for you.