CONQUER YOUR FIRST CHARITY RIDE If you’ve signed up to do a long-haul fund-raiser our experts reveal how you can make training and sponsorship-seeking doubly-effective... BUILD UP TO THE BIG ONE
RIDE THROUGH THE WEEK
“I have just finished working with a group of guys preparing them to complete a 100-mile charity ride,” explains Rob Wakefield, ABCC (Association of British Cycling Coaches) Level 3 coach (www.propello.bike) “Some of them had ridden before but two of them had never even ridden a road bike. Over six weeks of training I set out a programme for them to ride three-four times per week.”
COMMIT TO GET FIT
“The programme featured two time-efficient sessions (60 minutes max) on a turbo or gym bike focusing on building aerobic fitness with 5-15-minute intervals with effort levels of 6-7 out of 10,” explains Wakefield. “In your training, do one main road ride per week on similar types of road to the event. Ride as smoothly as possible, easy up the hills and no sudden accelerations to preserve energy.” “Aim to build up so that you complete two rides that are two thirds of the distance of the event in the last two weeks of training. Include one easy road ride for 60-90 minutes, concentrating on technique and smooth riding style,” suggests Wakefield. “In the week before the event exercise three-four times but cut the time down by 60 per cent. Have a full rest day the day before the ride.”
FOCUS YOUR FUNDRAISING
“Share your story,” says Lucy Garner, pro rider and ambassador for children’s charity Dreams Come True. “Set up online donation and social media pages, contact the local press and link to your donation page on every email you send. Organise other fundraising events from concerts to raffles, to help reach your target. If you have a name and logo for your challenge, get it on T-shirts and posters.”