Preparing your body for a tour

Few people are expert cyclists when they start an Otesha tour, but it is important to prepare for the physical challenges that lay ahead! If you don’t have much cycling experience, it is important to build up specific bike-related muscles to prevent injuries. You should also get out there and do as much riding as you can before the tour. We STRONGLY recommend that you make sure you can comfortably ride 75 kilometers with a fully loaded bike. Start training a couple of months before your tour.

The most common problems encountered by cyclists include: friction under the knee cap, outside-of-thigh pain and tightness, and overuse of butt muscles. To prevent injury, here are some exercises and stretches to do during training and on the road. Beginning riders should spend about six weeks on conditioning. People with a moderate level of fitness may need just a few weeks, and really fit people may skip this phase altogether.

Stretching Routine

Note: All stretches should be performed to the point of feeling tension but not discomfort. Slowly relax into each stretch and hold gently for 30 seconds. Avoid putting any body weight on the muscle being stretched, and avoid bouncing. Stretches are best done when the tissues are warmed up from light activity or after a shower. Otherwise, you can tear fragile fibres that are weakened from over-exercising or already under too much tension.

A) Hips/Lower back
To stretch out the muscles that bend your hips up (flex) and cause your lower back/stomach to curve forward:

i) Lie across a bed with one knee flexed up to your chest, tummy tucked in so back is flat. The other leg should be hanging over the edge of the bed.
ii) Let it stay there until you feel a comfortable stretch at the front of your thigh, foot towards the floor.
iii) Release slowly and repeat opposite side.

B) Quads and hip/low back flexors

i) Lie face down on the floor, tummy tucked so it is touching the floor and back is flat.
ii) Grasp one ankle behind your butt. Let your ankle fall into your hand; do not try to force your heel towards your butt by pressing on your ankle. As you become more flexible, your heel will slowly be able to come closer to your butt. If this is too hard, use a loop of slightly stretchy fabric to help reach your ankle and, work closer to your butt as a goal. Do it once each leg. You can do this stretch standing but it is not as effective because you can’t relax as well.

C) Hamstrings, butt and calf muscles

i) Stand with all of your weight on your right leg. Place your left leg in front of you with your heel on the ground and toes pointed towards the ceiling.
ii) Keeping your back straight, hinge forward slightly at your hips and think about tilting your butt up towards the ceiling. Repeat with your left leg forward.

D) Muscles on the outside

i) Lie on your side with a tightly rolled up sleeping bag under your waist.
ii) Reach up and over your head with the arm closest to the ceiling and let your top leg stretch behind you and down slowly.

E) Muscles on the inside

i) Sit on the ground with your back straight and abs tight.
ii) Bring the soles of your feet together, with your knees dropped out to either side.
iii) Lean forward slightly and use your arms to gently press down on your thighs so your knees move closer to the floor.

F) Glutes and ilio-tibial band

i) Lie on floor with one leg pointing up towards the ceiling, tummy in.
ii) Cross your other leg over so your ankle rests just below the knee of the straight leg. Help the other knee over so it crosses over the straight-out knee and you feel a gentle stretch in the butt muscles and outside thigh muscles.
iii) Use your hands to hold behind the knee of the straight leg and gently pull towards you. You should feel a gentle stretch in the butt and outside thigh muscles.

Strength Routine

Note: Muscles are most receptive to exercise, and injuries are less likely, when they are warmed up prior to strength exercises. Ten minutes of light cardio (such as walking, jogging or cycling) is perfect. When completing the exercises, use enough resistance that you are fatigued (feel like you couldn’t manage more than two or three additional reps) after 15 to 20 repetitions.

Exercise: Step up (Hips, gluteals, hamstrings, quads)

i) Use a step that comes to just below your knee. This exercise can be done with or without weights in your hands, depending on your strength.
ii) Keep your abs tight and back straight. Begin with both feet on the floor. Raise your right leg and place your right foot fully on the step.
iii) Use the muscles of your right leg to step up, keeping the weight in your heel. Come to a standing position on the step, balancing on your right leg, and then slowly (try to take 4 seconds) lower yourself down until your left foot is back on the floor.
iv) Place your right foot on the floor to return to the starting position. Repeat 15 to 20 times. Then switch legs: put your right foot on the floor and left foot on the step. Do 15 to 20 repetitions. Avoid leaning forward at your hips (stand nice and tall!) and do not let your knee extend past your ankle.

Exercise: Heel raises (calf)

i) Standing tall with your feet hip width apart and with or without weights in your hands, slowly push into your toes until your weight is on the balls on your feet.
ii) Lower down slowly. Repeat 15 to 20 times

Exercise: Outside hip abduction

i) To work the outside of your hips, stand tall and balance on your right leg.
ii) Slowly raise your left leg out to the left side, away from your body. This exercise is best done while looking in a mirror. Watch to see that your hips stay level while your left leg is moving. Raise your leg only as far out to the side as you can without your hips tipping to one side. This exercise is as much work for the leg you are balancing on as it is for the leg that is moving! Repeat 15 to 20 times, and then switch legs - balancing on your left and moving your right.

Exercise: Inside hip abduction

i) To work the inside of your hips, lie down on your right side, making sure that your waist on your right side is touching the floor and your tummy is tight. The movement should be isolated in your legs, with your back stabilized.
ii) Bend your left knee, resting your left foot just behind the knee of your right leg, which is straight on the floor.
iii) Slowly raise your right (bottom) leg towards the ceiling, holding at the top for three seconds and slowly lowering down. Repeat 15 to 20 times, and then switch to your left side and repeat, raising the left leg. You can add weight to your ankle by putting rice or other grains in a sock or nylon and tying it around your ankle.

Exercise: Back extension (lower back)

i) Lie face down on the floor with your forehead resting on your hands. Relax your legs; let your toes point in towards one another and your heels fall towards the side.
ii) Slowly raise your torso off the ground, making sure to isolate the action in your lower back. Keep your butt and legs completely relaxed – if your heels start to turn in, your powerful legs are taking over and not letting your back do the work! You will find that by keeping your butt relaxed you will not be able to come as far off the floor – that’s ok! Come only as high as you can using just your back muscles. Repeat 15 to 20 times.

Exercise: Plank (abs)

i) Lie on your tummy with your feet together. Contract your abs as though you are bracing to receive a punch.
ii) Place your forearms on the grounds, with your elbows under your shoulders and raise your butt off the ground. The only parts touching the ground should be your toes and your forearms. Maintain a rigid, flat position – you should be a straight line from your head to your toes. Don’t let your hips sag to the floor or your butt shoot up toward the ceiling. Keep your abs braced! Begin holding for 15 to 20 seconds, adding up to 10 seconds a week.

Physical Training FAQ

How often should I perform each routine?
For best results, perform the strength routine three times a week, giving you at least a full day’s rest in between workouts. Stretching can be done every day, just remember to warm your muscles before you stretch!

How many times should I repeat each routine during a workout?
Beginning with one set is great. As your strength improves, you can work up to doing three sets of each exercise, making sure you rest for two minutes in between. Each stretching exercise (held between 30 seconds and two minutes) can be done multiple times if desired.

How do I know when to progress?
A good rule of thumb is to increase the weight of your resistance by about 10 per cent a week. You can do more reps or add resistance when you feel like you could do more than your set number of repetitions for three consecutive workouts (i.e., if you usually do 15 step ups for each leg, but for the past three workouts you’ve felt as though you could do 16 or 17 before fatigue sets in, it is time to give yourself a greater challenge). For stretching, you can increase the time spent on each stretch by 10 per cent a week.

Training on your bike

Get to know your bike
Ride it as much as you can, perhaps starting with 20 minute rides in backstreets where traffic is light. Get to know how long it takes you to stop, how to switch gears and what that does to your pedaling. Click here for more about Bike Skills & Safety.

Start with small trips
Once you feel confident in handling your bike, start doing trips of an hour in length, preferably climbing some hills so you get used to using your gears on different terrain.

Increase distance
Start to increase the length of these trips by half-hour increments every two to three days.

Load your bike
When you can pedal for three hours without discomfort, it’s time to put on your panniers and stuff them (i.e., start weighing down your bike). Ride with a fully loaded bike for one hour for a few days, and then start increasing the length of time spent on your bike by half-hour increments. 

The Basic Routine

Stretch
Commit to stretching for at least 10 minutes before a ride.

Warm Up
Cycle easily for the first 5 to 10 minutes and then slowly increase your speed.

Pit Stop Stretch
Riding all day? Take some time at lunch or at a pit stop to stretch.

Cool Down
Cycle easily for the last 5 to 10 minutes.

Stretch 
Commit to stretching for at least 10 minutes after a ride.

Note: there is a big difference between soreness and pain. Learn to “read” your body and figure out what is going on at any particular moment – it’s easy to ignore a small problem, until it becomes a bigger one. If there is soreness, try to stretch it out. If you are experiencing actual pain, take a day or two off to recuperate (i.e., gentle stretching is okay, but take a break from the exercises and biking), and start back into things lightly. If the pain persists, it’s best to go see a medical professional as soon as possible. Numbness indicates that you are likely pinching a nerve; again it’s important to seek out a medical professional. Numbness in the hands or wrists may indicate a poorly fitted bike.

Fluids and food

Drink lots!
Make sure you drink during your training on and off the bike (two to three liters a day minimum). Drinking small amounts of water often is better than chugging a super-big-gulp of water in one go. Pre-hydrating is a really great strategy; start drinking water 24 hours before a long ride.

Don’t skip breakfast
It makes a HUGE difference.

No big meals before workouts
Eat lightly beforehand, and try to have an hour or more between the meal and the exercise.

Eat carbohydrates before training
They give you energy. Protein is good for after training to help you build muscle.

“Wet food”
Eating fruits and veggies can help you stay hydrated and full of electrolytes, keeping you happy.

Medical stuff

Here are some good topical muscle rubs for strained and inflamed muscles. They contain methyl salicylate, so they are anti-inflammatory and help reduce pain.

• Ben Gay
• A535
• Myoflex
• Aspercreme

Cost is about $6 for a large tube. Those that contain up to 30% methyl salicylate are the strongest but may smell pretty minty. If you want to avoid the smell, buy one with a lower percentage or no odour. However, don’t use these if you have a known allergy to aspirin, or have a bleeding disorder. For acute injuries that involve swelling and pain, ice is best. Gentle heat is good for chronic pain. Neither should be immediately combined with muscle rubs; burns may occur. Rest is essential.