When people ask how I prepare for this journey, I walk them through my training program. By following this phased and adaptable program, I will have the stamina, resilience, and confidence necessary to complete a 6,000-mile journey—while honoring a cause greater than myself.
[DISCLAIMER: Please know that I designed this specifically for my person, but if you want to adopt all or some of it, please check with a licensed health professional first.]
Phase 1: Building a Strong Base (Months 1–3)
Goals: Establish consistency, build cardiovascular endurance, and strengthen foundational fitness.
Weekly Ride Frequency: 2 low-intensity rides (60–180 minutes), gradually increasing duration.
Focus: Endurance over speed, keeping rides in Zone 2 heart rate. (105-110)
Weekly Long Ride: 1 ride of 2-3 25 to 35 miles by the end of this phase.
Strength Training: 3.5 sessions/week (full body)
Stretching & Mobility: 20 minutes per workout.
Indoor Training Option: HIIT training trading off with Treadmill, Row machine and Assault Bike for 1 minute on and 30 seconds off
Focus: – Prioritize saddle comfort and proper bike fit. – Focus on cadence, breathing, and building comfort with time in the saddle. – Stretch after each ride (especially hips, hamstrings, and back).
Phase 2: Increasing Strength & Speed (Months 4–6)
Goals: Add higher intensity work and prepare for longer riding durations.
Interval Training: Indoor Training Option: HIIT training trading off with Treadmill, Row machine and Assault Bike increasing intensity to 2 minutes on 1 off
Endurance Progression: Weekly long rides extended to 40 to 60 miles.
Back-to-Back Rides (Month 6): Introduce two consecutive days of riding to simulate fatigue.
Strength Training: Move to 3 sessions/week, add complexity
Recovery Week: Every 4th week take time off from strength training
Key Practices: – Experiment with nutrition and hydration (carbs, electrolytes, real food). – Begin riding with loaded gear (panniers, tools, water, etc.). – Record post-ride notes: energy levels, soreness, fueling results.
Phase 3: Endurance & Specificity (Months 7–9)
Goals: Adapt body and mind to real ride conditions, including gear load and terrain.
Long Rides: Increase to 60–75 miles comfortably.
Self-Supported Practice: Ride with full gear (panniers, camping gear, tools) to simulate actual conditions.
Multi-Day Simulation: Schedule 2 mini-tours of 2 days riding 5–6 hours/day.
Nutrition: Increase carb, electrolyte and protein intake
Strength Training: Move to 3 sessions/week, add complexity
Key Practices: – Practice full ride setups (gear, food, tools, pacing). – Develop a daily ride routine (wake-up, ride prep, post-ride care). – Visualize challenges and solutions. Focus on mental resilience.
Phase 4: Taper & Tune-Up (Final 2–4 Weeks)
Goals: Allow full recovery while maintaining sharpness before departure.
Volume Reduction: Decrease riding time by 70–80%.
Short Recovery Rides: 10–15 miles easy pace every 1–2 days.
Gear Check: Final tune-up by a professional mechanic.
Bike Fit Review: Recheck saddle, shoes, bars for long-term comfort.
Logistics: Finalize route, weather plans, checkpoints, and emergency contacts.
Get professional bike tune-up and finalize gear.
Ongoing: Nutrition & Recovery
Hydration: 2–3 gulps every 20 minutes on rides. Add electrolytes in heat.
Carb Intake: 60–140g/hr on rides longer than 2 hours (e.g., bananas, gels, energy chews).
Post-Ride Nutrition: Protein + carbs within 30 minutes of finishing.
Rest Days: At least 1–2 per week; schedule full recovery weeks monthly.
Mental Preparation
-
Break the Ride into Segments: Focus on daily and weekly milestones.
-
Visualization: Mentally rehearse finishing tough climbs, long days.
-
Plan for Setbacks: Expect weather, fatigue, discomfort—have a mindset to adapt.
Additional Considerations
Listen to my Body: Prioritize rest if overtraining signs appear.
Medical Clearance: Consult a doctor before beginning training.
Join a Community: Ride with local groups or connect with touring forums.