Aiming to finish Round Ruapehu Ride? Start now!

Ruapehu Bulletin, 8 September 1992, Page 12

Aiming to finish Round Ruapehu Ride? Start now!

Ron Cheatlen, New Zealand Olympic Cycle team coach, gets out a training programme for those wanting to take part in the 14 November Round Ruapehu Ride. Over the next weeks I will outlay a progressive training schedule to help you, the recreational cyclist, achieve the tasks of finishing the 100 mile Round Ruapehu Cycle Ride. You need to have a reasonable cycle with at least 10 gears, not too heavy, good tyres and in good mechanical condition. A cycle helmet

should be worn at all times when training for the ride. We will look at other equipment each week a s you progress towards the ride (clothing, shoes etc) but in the meantime it's time to start training. Week 1: Monday 14 September - 40 minutes in low gear (use your small front chainwheel) at an easy pace - flat terrain. Tuesday 15 - one hour as above. Wednesday 16-45 minutes still in low gears but include a few small hills. Thursday 17 - one hour as

for Tuesday. Friday 18 - rest day - but another exercise such as brisk walking, gym, light jog or squash is ideal. Saturday 19 one and three-quarter hours - still in low gears but increase your speed slightly for the last 30 minutes of the ride. Sunday 20 - this is the day to ride with your friends in a good size

group - share the pace (lead) at the front of the group for about 15 minutes each and ride for a minimum of one and a half hours - maximum two hours - varied terrain and vary your gears but still on small chainwheel. Ensure you wear warm clothes with particular attention to keeping your lower back covered to avoid kidney chills. Take a drink with you when riding for more than one hour - you can put a bottle cage and bottle

(plastic) on your bike. Plain water is OK at this stage (do not take carbonated soft drink). Your seat must be the correct height and level - you should have a slight bend in your knee when the pedal is at the bottom of the stroke. If not too sure call in to a reputable bike shop to have it checked out.