Preparing for the Ride
No matter your strategy for joining the Tour de Fronds, we want you to enjoy our event. We have included a few thoughts about being prepared for an activity of this kind.

Your Body is the Engine
Whether a novice or a saddle; veteran getting yourself – and, especially, your body – ready for the ride is an important factor in making it an enjoyable experience.

To begin with, we suggest a solid regiment of mileage that takes your training from where you are to near the mileage you anticipate doing on the day of the event. While many of the ride routes include rolling hills, some have serious hills. Train appropriate to your anticipated ride, but don’t be intimidated by the profile if you’re not signing up for a particular route section.

Water and Fuel
Water is important before, during and after every workout. When cycling, be sure to have 16-24 oz. of water before you ride. During your ride, drink liquids every 15-20 minutes, even if you're not thirsty – remember, if you're thirsty, you're already dehydrated! After your ride, make sure to keep drinking water or recovery drinks.

Your food plan during training should be comprised of mostly carbohydrates (55-65%), with the remainder in equal amounts of protein and fat. If you're training hard; this is not the time for a high-protein diet. You need immediate and stored fuel, which is primarily supplied by a diet high in carbohydrates.

Strength Training
If your Tour de Fronds plan includes taking the hills, you will need to be strong in the saddle. You need to have strength not only in your legs and heart, but in the rest of your body as well. A strong core is essential to good riding posture and climbing ability. Pick your goals and train at that level and don’t neglect your other major muscle groups including abdominal and back muscles.

Stretching
Stretching is essential to injury prevention and improving muscle recovery. Focus on all your major muscle groups, not just your legs. Stretch after every workout, whether it's on or off the bike.

If You Have Knee Problems
If you’re new to the big hills, you may want to install a triple-ring crank set, using floating pedals or having your cleats fit-checked. Standing when climbing hills is tougher cardiovascularly, but easier on the knees.

Cycling
The 70 mile ride is no weeknight ride, if you plan on taking it all in you may want to plan on increasing your mileage 10-15% a week over the course of your training. If you start training early, you'll have no problem hitting your mileage. At first, choose shorter hills and repeat them, then build up to longer hills with no rest. Practice spinning at 80-100 rpm on the flats and 60-80 rpm on the hills.

Rest
Adequate rest will allow your body to recover and repair itself more efficiently. Too often, we train too much while not allowing our body and mind to recover, which can lead to interrupted sleep patterns, injury, decreased performance and burnout. To assist you in developing a training program, contact a fitness professional in your area.

Credit
We thank the Cycle Oregon team and others for the inspiration and information in this training section.

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