Workout Tips
Tips from the trainer: TRAINING FOR THE TOUR DE CURE
Expert advice from three-time world record holder and Gold's Gym Fitness Manager Ron Sarchian.
05.14.2007
Communities across the country are gearing up for the American Diabetes Association's Tour de Cure cycling event. Ron Sarchian, three-time world record holder and Gold's Gym Fitness Manager, offers his valuable insight to help you prepare for the highly anticipated cycling event.
Start training early. Sarchian encourages participants to begin training 6-8 weeks prior to the Tour de Cure to ensure that they are fully prepared for the intense cycling ride. It is important to build endurance through a series of exercises such as running, swimming and indoor rowing. In addition, Sarchian recommends biking outdoors to learn how to adapt to frequent temperature changes, since the Tour will be held in a variety of outdoor climates.
Endurance is key. Sarchian recommends preparing for the Tour de Cure by building a strong aerobic base that will allow endurance to build with each ride. It is important to pay close attention to your heart and recovery rate, which allows you to make better time and get stronger throughout the bike ride. "I suggest coming out slower, rather than faster. Slowly building up speed will also build your confidence throughout the ride. This is a marathon, not a sprint, so be smart and save the speed for the finish line," explains Sarchian.
Train for strength and flexibility. "Resistance training is a great way to enhance your overall strength on the bike," Sarchian comments. He urges participants to focus on the larger muscle groups in the legs to maintain balance on the bike. In addition, flexibility is essential because it ensures the quality in your muscles to prevent injury during physical activity.
Fuel your body to perform at your maximum potential. Eat a good balance of protein, carbohydrates and plenty of juice and water the morning before the race. "I'm an egg whites with oatmeal kind of guy, and I eat that with quite a bit of fruit and coffee," says Sarchian. Eating properly will allow your body to conserve energy to get you through the race.
Most importantly, be prepared. "Confidence and knowledge are extremely important when riding longer distances on the bike," says Sarchian. "And above all, remember to enjoy the ride."
Start training early. Sarchian encourages participants to begin training 6-8 weeks prior to the Tour de Cure to ensure that they are fully prepared for the intense cycling ride. It is important to build endurance through a series of exercises such as running, swimming and indoor rowing. In addition, Sarchian recommends biking outdoors to learn how to adapt to frequent temperature changes, since the Tour will be held in a variety of outdoor climates.
Endurance is key. Sarchian recommends preparing for the Tour de Cure by building a strong aerobic base that will allow endurance to build with each ride. It is important to pay close attention to your heart and recovery rate, which allows you to make better time and get stronger throughout the bike ride. "I suggest coming out slower, rather than faster. Slowly building up speed will also build your confidence throughout the ride. This is a marathon, not a sprint, so be smart and save the speed for the finish line," explains Sarchian.
Train for strength and flexibility. "Resistance training is a great way to enhance your overall strength on the bike," Sarchian comments. He urges participants to focus on the larger muscle groups in the legs to maintain balance on the bike. In addition, flexibility is essential because it ensures the quality in your muscles to prevent injury during physical activity.
Fuel your body to perform at your maximum potential. Eat a good balance of protein, carbohydrates and plenty of juice and water the morning before the race. "I'm an egg whites with oatmeal kind of guy, and I eat that with quite a bit of fruit and coffee," says Sarchian. Eating properly will allow your body to conserve energy to get you through the race.
Most importantly, be prepared. "Confidence and knowledge are extremely important when riding longer distances on the bike," says Sarchian. "And above all, remember to enjoy the ride."
