The following post is the first in a monthly series from Steve Schulz. Steve serves as course director on Cycle Oregon. He is also the owner of STRADA, a fitness and adventure training center in Portland, Oregon. STRADA offers specialized training rides and programs designed to help riders get the most out of Cycle Oregon.
So you’re going to join us for this year’s ride – congrats! September is a long way away at this point, right? Well, not really, when it comes to getting your fitness ready. You should be getting a baseline fitness plan started now. Starting this year with a good foundation will be the key to a successful Cycle Oregon experience.
At this point, your training should consist of two to four days a week of cardiovascular (aerobic) fitness. While biking is an ideal cardio activity, at this time of the year you don’t have to be bike-specific; it can be pretty much anything – running, swimming, fitness classes – just some sort of prolonged activity that challenges you at least moderately. Depending on your fitness level coming into the month, this could be anywhere from 20 to 90 minutes in duration.
In addition to your aerobic activity, now is also a good time to implement a strength training and flexibility routine. A full-body strength training program twice week – and at least that many days of stretching each week, too – will start getting your body ready for the months of training ahead.