Training to finish

Ruapehu Bulletin, Volume 10, Issue 453, 15 September 1992, Page 9

Training to finish

NZ Cycling coach Ron Cheatley maps out a training programme for the 14 November around Mt Ruapehu cycle ride:Week 2. Monday 21 - Rest day provided you did a-good ride on Sunday. Do other exercises/ activities. Tuesday 22 - 1&3\4 hours varied terrain in medium gear on flat (still small chain wheel) and lower gear on hills. Ride the hills harder. Wednesday 23 - 1&1/2 hours as above. Thursday 24 - 1 hour on flat road at faster pace (you can use the larger chainwheel but keep the chain in the middle of the rear cluster). Friday 25 - As for Monday. Saturday 26 1&1/2 hours hilly terrain- ride in low gears at steady pace (try to ride up the hills without getting out of your seat). Sunday 27, 2 hours in a group if possible - varied

terrain and varied pace/gears (have fun but ride safely) Points: Always try to start off riding into a head wind so that as you get more tired you have a back wind to come home with. The first and last 10 minutes of your ride shOuld be really easy on

a low gear to warrn up and warm down your muscles gradually and to avoid doing any damage. Stretching exercises are a good form of warm up before your ride (ask an athletic friend or gymnasium instructor to show you a few actions). Good cycling!