Getting ready for El Tour? Cyclist Dr. Bailey has some tips to get ready

Getting out to ride this weekend? Or just getting ready to ride in El Tour in three months?

Here are some tips to get ready for El Tour come November. Cyclist Dr. Christopher Bailey, of the Pain Institute of Southern Arizona, will be offering up some tips to help cyclists, young and old, novices as the ride gets closer.

Of course, speak to your doctor before engaging in any new, strenuous exercise/activity. Your own specific medical and surgical history, medications, and other factors should be incorporated in your hydration needs.

Make a goal of 2-3, then 3-4 hours of bicycling a week

This will build stamina and allow you to adjust to long periods of time on the bicycle. That way you can adjust your seat height, positioning, and kit, before the day of the big race.

Mix it up long slower rides with high-intensity hill training

Ride on flat terrain, but include hills, as well as rougher roads (easy in Tucson!) and possibly gravel, or mountain biking

Figure out your cadence

Experts estimate the most efficient cadence to be between 70 and 100 rotations per minute of your pedals. Once you’ve determined what that feels like, and have become used to this cadence, work on shifting in order to maximize this cadence.

Train using your heart rate

A good rule of thumb is 220 minus your age is your maximum heart rate. While this isn’t accurate for everyone, it can be a base to start from. Eighty to 100% of maximum HR to improve your performance, a slower, longer ride at 60-80% of maximum is good for stamina.

See you at El Tour on Nov. 23!