Adventure Cycling has an email newsletter called Bike Bits that anyone can sign up to receive for free.

In the most recent edition there is a brief but concise training regime that they describe. The timing is perfect for us.

Riding a loaded bicycle is a demanding physical challenge. Here are a few training tips that will help to prepare you for that challenge.

Base Training Miles

Start training at least four months before the planned departure date. One month of riding 4 – 6 days a week, either inside on a trainer or outside on the bike, is sufficient. You want to spin the bike at a high rate of revolutions per minute (RPM) – at least 90 RPM – and use easy gears. A good goal is to have from 300 to 600 miles, roughly 20 to 30 hours on a trainer, under your belt. Also, take time to work into a stretching routine. This will get your muscles, tendons and ligaments ready for the next stage of training.

Building Strength

The goal for the next month is to build up riding strength in your body, once you have a good base of training. This is the stage where you gradually start mixing in more difficult training. Riding hills and structuring training to include intervals and sprint training are key to this stage. You want to mix this type of training in gradually while maintaining your spin rides between workout rides. Don’t overdo it. Mix in easy rides and rest days. The goal is preparation, not overworking your body. Days you work on sprints should be the shortest riding days and easy riding days should be longer. Remember, strength does not mean crushing huge gears. Higher rates of spinning will get you up the hills faster with less energy used. Hill climbing and strength training should be continued once or twice a week into the next stage of training.

Building Endurance

This stage is meant to build up endurance for longer rides Start by taking longer rides once or twice a week. By the end of this third month you should be riding 40 to 50 miles a day, two days a week. Start toning down the strength riding for the sake of spending time in the saddle. Start enjoying the rides. Ride to places locally you have either never been to or haven’t seen in a long time. Ride many hills and enjoy the views. Take a meal with you and stop to enjoy it.

Ride with Weight

This is the most important stage of training. About six weeks before your departure date, begin to carry weight on the bike as you ride – particularly on the long endurance days. Begin slowly, carrying about 20 pounds or so, and work your way up to carrying all of your gear a couple of times a week for two weeks before your trip starts. You need this time to build strength in your ligaments, muscles and tendons. This will help to avoid injuries and prepare you for an enjoyable trip.

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Yee-Haw!! It is late January and the weather is perfect. Why not ride to work?

I can’t think of a good reason, so I started today. It turns out that the new job at xTime is just about 17 miles from home. The ride is through some of the best cycling anywhere. Woodside, Crystal Springs and Hillsborough. Lots of hills, not too much traffic, great views of the Santa Cruz mountains, San Francisco and the Bay. And for a change of pace I can ride along the Bayfront. What more could a Cycling Fool ask?

Gabi has been reading a very good book called “The Complete Book of Long-Distance Cycling” by (the late) Ed Burke and Ed Pavelka. The book has a lot of great information on all facets of long distance cycling, including training programs. Now we are all gung-ho to start training. One training program that looks good has you cycling four days a week, mixing in rest and other contitioning on the off days. I figure that if I ride hard to work twice a week and we ride together on weekends, that should do it.

On another note, I think my decision to ride to work has got Gabi itching to get a new bike. About noon today, she sends me an email about a hot deal on a Fuji Newest on eBay.

True, we’ve gone on two “long” bike touring trips and countless of long rides around California, but what makes us think we can cycle 4,300 miles AND carry our gear too which thanks to our new fish scale we discovered today will weigh about 60 pounds!! Where can we cut back…I totally draw the line at my blow dryer! I hate my hair curly. Even after riding a long day and we’re not going any place more special than our tent, I want my hair to be straight as I play backgammon with Robert by the (not so flattering) light of our travel halogen lamp (don’t ask). I mean, isn’t it enough that I am planning on bringing two pairs of light nylon shorts? Yes, that’s right count ’em – two, dos, deux — for 3 months of travel!! AND, no little black dress with matching pumps and clutch! Sacrifices I am making, yes, but WHO CARES!! This is going to the BEST thing we’ve ever done!!

And this wonderful web site Robert has created will enable us to share this amazing adventure with our friends and family. I can’t wait for people to actually start looking at it!! I think we’re committed like the pig (if you don’t get this, you’ll have to ask me about it).

And sweetie, thanks for the honor of writing the first entry and for being my life partner…with you, anything is possible.