Google search “Training plan for long-distance, multi-day cycling adventure.”

Crazy, right? There are so many different approaches to training for a cycling tour. So here at the Empire State Ride, we have compiled several resources that we think will be the most beneficial to our participants. After all, our riders are making the commitment to take on 500+ miles over seven days in the fight to end cancer!

Some experts

We have two experts who have prepared blogs about different training topics for our riders!

First we have Dena Eaton, a former competitive ironman triathlete and professional track cyclist. We are also fortunate to get advice from Charlie Livermore, a professional cycling coach at Carmichael Training Systems. Charlie even joins us on the road during the Empire State Ride, giving advice at camp each night so our riders can have the best experience.

Learn more about our experts on our Safety & Training Page.


Some basics

Simply put, you have to find a plan that works for you. For your age, your schedule, your fitness level, etc. There are a few things you should consider when finding or creating the perfect plan for you.

  • Plan for an active recovery day at least once a week.
  • Try alternating between hard and easier efforts.
  • Make sure to incorporate some hill riding in your plan (there are a few hilly days on our route).
  • Try to incorporate a rest week into your plan so you don’t burn out.
  • Consistency is key!

Remember, nutrition plays a big role in training for an event like the Empire State Ride! Try to eat clean, nutritious food every day, and match your food intake to your training effort level.

More details on the basics of training plans>


Make sure to consider winter

While some of our riders live in warmer climates, it is still winter. Even if you don’t have snow where you live, you may still be experiencing colder temperatures. Every rider has to consider two hazards when riding in the cold: wind and sweat. Regardless of the temperature, you will sweat under your layers of clothing as your body tries to regulate its temperature. If your core remains moist from the sweat, you will get chilled from the wind. Layering with warm and wicking fabrics is the key to comfortable winter wonderland riding.

For more advice on training during winter, check out these blogs:


Ask an Empire State Rider!

Advice from our Empire State Ride alumni: “Start yesterday. If you can find a dry, safe road, get out for a ride. If not, hit the gym and use the cardio equipment. Build up your cardio endurance, push yourself now, and your ride will be easier later. During the colder months, I do 30 minutes on the stair master five to six days per week, and I have my bike set up in my trainer at home. Get on your bike as much as you can.”

For more input from Empire State Riders, head over to our Facebook group!

Post Category: Training & Preparation