Wednesday, 6/13/07 at 4:38 PM
by Mari Holden
by Mari Holden
Tour de Pink: Training for a Charity Ride (Part 1)
The time has come to start our training for the next Young Survival Coalition's YORK Tour de Pink presented by Hershey's! We have worked on a training program and it is going to help you get the fitness that you are going to need to complete the Tour.
The first few weeks are all about building a base. We know a lot of people haven’t spent much time on their bikes, so this first month we will just be getting in time on the bicycle. Our goal is to get you comfortable on your bikes, get you used to being on the road, and basically help you remember the joy of being on a bike!
The training starts out with 1-2 hour rides several times a week, but during those rides we also have goals. Each day has a workout that you should do, and there's a worksheet that explains how to do each particular workout. We want to emphasize that this should be fun. If you have to miss a day because of work or family, don’t stress, just pick back up again the next day. We are going to get through this!
I (Mari) rode in YSC's YORK Tour de Pink last year, and it was a great experience. This year, with a little training, we think that even more of you will be able to enjoy the beautiful scenery and awesome teammates!
If you have any questions, you can contact me or Sami, a fitness trainer who has several clients who are breast cancer survivors. Sami and I are working together to get the right information to you to train for this ride or any other mulit-day event.
But first, some training tips:
EAT and DRINK on the bike- It is very important to stay hydrated. We are heading into summer, and the heat and humidity can wreak havoc if you are not prepared. Always leave the house with two full water bottles. A sports drink will help you fight off dehydration and give your body some needed fuel.
DRESS IN LAYERS- If it is cool in the morning when you start, it is better to have layers that you can remove as the day warms up. Cycling clothing is prepared for this. There are pockets in the jersey where you can stash arm warmers, leg warmers and jackets in addition to the all important cell phone.
INVEST IN GOOD CYCLING SHORTS- Go to your bike shop and ask questions. Tell them about YSC's YORK Tour de Pink. Let them know that you will be training and need a good pair of shorts. It’s always easier to ride if you are comfortable.
LISTEN TO YOUR BODY- If you start to have knee pain or any pain that is more than muscular, go talk to your local bike shop. It could be that you are not set up in the correct position on your bike. It could be as easy as moving your seat a little bit forward, or tilting your handlebars up a bit.
AND HAVE FUN!
As you start your training journey, it is important to realize that although we have given you a very specific plan, life happens. Just because the ride is for an hour, it doesn’t mean that you can’t go out and ride for 30 minutes and still keep advancing your training.
This plan was written to get you in the best possible shape for a long 4 day ride. We encourage you to take your training seriously because it will only help you as you ride the fabulous 4 days from Hershey PA to New York City! It will be much easier on your body if you train properly.
Along with the training plan you will find some details about what each ride means. For example what are foundation miles, tempo and stomping? We promise you that each has an important purpose and will help you in having an enjoyable ride.
And for cancer survivors…
As most of you are probably aware, exercise is an important and effective tool for cancer recovery and survivorship. Biking is a great, no-impact way to build muscular strength and endurance as you develop your cardiovascular system. Treatment can bring with it many physical side effects such as weight gain, joint pain, muscle atrophy and bone weakness. Biking is a great way to overcome each of these without overtaxing the body. Since many types of chemotherapy attacks joints such as the knees as well as contributes to weight gain, it is safer and more effective to bike to get your body back into shape.
Training for YSC's YORK Tour de Pink also has positive effects on your mental health. Exercise reduces stress, improves mood, decreases depression and increases self-confidence. Recent research continues to prove how important exercise is for survival rates in breast cancer survivors. Working as a cancer exercises specialist, I often hear from survivors that they are looking for way to gain control of their life back or celebrate a milestone such as the completion of treatment. The Tour is a great way to do that while rebuilding up the physical strength and endurance that you may have lost in treatment. It is also a very social event that comes with its own support. Where else can you find 100 riders, dressed in pink cruising across the country side to support such an amazing organization!
If you are a cancer survivor, it is important to take some precautions before you start. If you have recently completed or are currently in treatment, talk to your physician and inform them what you are doing. Sometimes patients are concerned that they will not be allowed to participate but as long as you are not compromising your treatment, many physicians encourage exercise such as biking for its numerous physical and psychological benefits for cancer survivors.
If you are at risk for or are being treated for lymphedema, talk with your physician or lymphedema therapist. It is a good idea to get fitted for a compression garment to have available when you ride.
If you have any other issues after surgery such as limited range of motion in the arm or shoulder or weaknesses, it is a good idea to talk to a physical therapist or exercise specialist that works with cancer. The upper body is important in your ride. You will want to make sure that you have done the essential exercise to have the strength to support yourself while you ride as well as for other daily activities.
If you have had surgery such as a hysterectomy or reconstruction that affects your abdomen, make sure you add exercise into your regimen that strengthen you lower back and core. These only take minutes a week but will help you ride stronger and feel better during and after your ride.
The most important thing is that you are going to have a great time and your mind and body will be receiving so many benefits from riding. So go have fun and get ready to “pink it up!”
We'll post the training program next in a separate blog-- Part 2. Send your comments or questions-- we're here to help!
Sami and Mari
The first few weeks are all about building a base. We know a lot of people haven’t spent much time on their bikes, so this first month we will just be getting in time on the bicycle. Our goal is to get you comfortable on your bikes, get you used to being on the road, and basically help you remember the joy of being on a bike!
The training starts out with 1-2 hour rides several times a week, but during those rides we also have goals. Each day has a workout that you should do, and there's a worksheet that explains how to do each particular workout. We want to emphasize that this should be fun. If you have to miss a day because of work or family, don’t stress, just pick back up again the next day. We are going to get through this!
I (Mari) rode in YSC's YORK Tour de Pink last year, and it was a great experience. This year, with a little training, we think that even more of you will be able to enjoy the beautiful scenery and awesome teammates!
If you have any questions, you can contact me or Sami, a fitness trainer who has several clients who are breast cancer survivors. Sami and I are working together to get the right information to you to train for this ride or any other mulit-day event.
But first, some training tips:
EAT and DRINK on the bike- It is very important to stay hydrated. We are heading into summer, and the heat and humidity can wreak havoc if you are not prepared. Always leave the house with two full water bottles. A sports drink will help you fight off dehydration and give your body some needed fuel.
DRESS IN LAYERS- If it is cool in the morning when you start, it is better to have layers that you can remove as the day warms up. Cycling clothing is prepared for this. There are pockets in the jersey where you can stash arm warmers, leg warmers and jackets in addition to the all important cell phone.
INVEST IN GOOD CYCLING SHORTS- Go to your bike shop and ask questions. Tell them about YSC's YORK Tour de Pink. Let them know that you will be training and need a good pair of shorts. It’s always easier to ride if you are comfortable.
LISTEN TO YOUR BODY- If you start to have knee pain or any pain that is more than muscular, go talk to your local bike shop. It could be that you are not set up in the correct position on your bike. It could be as easy as moving your seat a little bit forward, or tilting your handlebars up a bit.
AND HAVE FUN!
As you start your training journey, it is important to realize that although we have given you a very specific plan, life happens. Just because the ride is for an hour, it doesn’t mean that you can’t go out and ride for 30 minutes and still keep advancing your training.
This plan was written to get you in the best possible shape for a long 4 day ride. We encourage you to take your training seriously because it will only help you as you ride the fabulous 4 days from Hershey PA to New York City! It will be much easier on your body if you train properly.
Along with the training plan you will find some details about what each ride means. For example what are foundation miles, tempo and stomping? We promise you that each has an important purpose and will help you in having an enjoyable ride.
And for cancer survivors…
As most of you are probably aware, exercise is an important and effective tool for cancer recovery and survivorship. Biking is a great, no-impact way to build muscular strength and endurance as you develop your cardiovascular system. Treatment can bring with it many physical side effects such as weight gain, joint pain, muscle atrophy and bone weakness. Biking is a great way to overcome each of these without overtaxing the body. Since many types of chemotherapy attacks joints such as the knees as well as contributes to weight gain, it is safer and more effective to bike to get your body back into shape.
Training for YSC's YORK Tour de Pink also has positive effects on your mental health. Exercise reduces stress, improves mood, decreases depression and increases self-confidence. Recent research continues to prove how important exercise is for survival rates in breast cancer survivors. Working as a cancer exercises specialist, I often hear from survivors that they are looking for way to gain control of their life back or celebrate a milestone such as the completion of treatment. The Tour is a great way to do that while rebuilding up the physical strength and endurance that you may have lost in treatment. It is also a very social event that comes with its own support. Where else can you find 100 riders, dressed in pink cruising across the country side to support such an amazing organization!
If you are a cancer survivor, it is important to take some precautions before you start. If you have recently completed or are currently in treatment, talk to your physician and inform them what you are doing. Sometimes patients are concerned that they will not be allowed to participate but as long as you are not compromising your treatment, many physicians encourage exercise such as biking for its numerous physical and psychological benefits for cancer survivors.
If you are at risk for or are being treated for lymphedema, talk with your physician or lymphedema therapist. It is a good idea to get fitted for a compression garment to have available when you ride.
If you have any other issues after surgery such as limited range of motion in the arm or shoulder or weaknesses, it is a good idea to talk to a physical therapist or exercise specialist that works with cancer. The upper body is important in your ride. You will want to make sure that you have done the essential exercise to have the strength to support yourself while you ride as well as for other daily activities.
If you have had surgery such as a hysterectomy or reconstruction that affects your abdomen, make sure you add exercise into your regimen that strengthen you lower back and core. These only take minutes a week but will help you ride stronger and feel better during and after your ride.
The most important thing is that you are going to have a great time and your mind and body will be receiving so many benefits from riding. So go have fun and get ready to “pink it up!”
We'll post the training program next in a separate blog-- Part 2. Send your comments or questions-- we're here to help!
Sami and Mari
Comments
Question: How about using stationary/wind trainers? During the week it's very difficult for me to get on the road because of my (soon to change) work schedule. I leave very early and often get home at dusk or after dark, however, I own a nice trainer (the non-roller type). Will putting in time on the trainer be sufficient for the days when I can't get on the road?
Thanks!
Sue
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