Things You'll Need:
- 8 weeks
- Persistence
- A gym
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Step 1
Work on your cardio. You may think forty miles is a long time on the bike. You're right. But most cross country-trips require pedaling longer distances and you can forget it if you're out of shape. To best prepare, try at least an hour of cardio a day for five to six days a week over your set training period. It doesn't matter what it is, just as long as you work up a good sweat. This will get you used to exercising longer and make the first hour you start riding a breeze.
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Step 2
Hit the weight room. Biking requires almost every muscle in your legs so being able to bench twice your bodyweight probably won't help too much. It's best to focus on your lower body i.e. squats, leg press, hamstring curls etc. Try doing lighter weight at 15-25 repetitions for three sets. Doing so will establish the endurance necessary to pedal for 7 hours a day. It will also best emulate the feeling of going up an infamous steep hill in Kentucky.
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Step 3
Eat right. So much of your training is dictated by eating the proper foods. Stay away from fatty food, as it will only drain your energy. Plus, you'll have to get used to eating home brought granola and berries once you're on your trip.
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Step 4
Get on the bike. Contrary to popular belief, a good cardio base can make up for an unfamiliarity with the pains of cycling. Unfortunately, a stellar cardio base can't familiarize you with one pain: the pain in your posterior. Sitting on a bike seat is no fun. By getting on the bike weeks before your launch date, you can grow accustomed to how to position your body so you can alleviate any discomfort.
