Preparing for PALM: A Guide

Mark is right: Spring is Here! Both literally and figuratively. Today's almost 80 degree day had many of us playing hooky from work and out on our bikes.

For those of you who have signed up for PALM, have not yet been on your bikes, and have never participated in a multi-day ride, you may be asking yourself: How do I get physically ready for PALM?

PALM is geared toward families and beginners and the daily mileages reflect that. However, how easy the ride will be for you, and especially how much you enjoy yourself, can be directly proportional to how well you prepare.

As we continue to stress, the first thing you should do is to be sure your bike is in good working order. If you don’t know much about how to work on your own bike, take it to your local bike shop. While there, ask them to check if the bike is properly setup for you. Have them look at the seat height, tilt, and fore-aft position, as well as the handlebar position to be sure everything is set up as best as possible for you when you sit on the bike. Remember that these are starting positions and as you ride you may want to make additional adjustments. Ask the shop what adjustments affect what so you might be able to do them yourself.

Now that your bike is ready for you, you need to get ready for your bike. There is no magic involved here. It basically comes down to spending as much time in the saddle as possible. Start riding as soon as the weather permits. Try to ride at least 3 times a week. How far for each ride is up to you, but in the beginning, try for at least 10 miles. After 2 weeks, add 5 to 10 miles to each ride. Again, after a few weeks add another 5 to 10 miles per ride. Continue this gradual building up until you get to at least one 50-mile ride each week right up to PALM.

The “secret” is to not only build up your muscles and aerobic capacity, but to become comfortable in the riding position and especially the saddle. Everyone, even Lance Armstrong, gets a sore posterior. Remember, PALM is not a race. Take a “butt break” every 15 minutes or so while riding by standing up on the pedals and stretching. Get off the bike for a few minutes every 10 to 20 miles. Take in the sights along the way. Stop for lunch or to do some shopping.

If you have any questions, feel free to email me.