How do I train for a STP bike ride?

Ride steady and aim to add more miles each week to go longer and longer. Start with rides you can finish feeling like you could have done a little bit more and gradually build your endurance until you can complete 75% of the mileage of your longest day at this years STP.

How hard is the STP ride?

It’s not as hard as you think.

Sure, it may be longer than you’ve ever ridden before, but if you’re like me, your training rides were 50 to 60 miles without any significant break. In that sense, STP is easier than a training ride, since STP has a rest area every 15 miles or so.

How do you train for a multi day bike ride?

Volume. Preparing your body to ride day after day is the most important part of training for a multi-day ride. Typical training may involve a few rides with varied intensity followed by rest days or cross training. However, when training for a longer event it’s important to slowly add more riding into your schedule.

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How do you physically prepare for a long bike ride?

Include interval training two to three times per week as you prepare for a long ride to increase your endurance and build your aerobic capacity. While you need to take long training rides, frequent interval training should be interspersed in your schedule. Ride hard for three minutes and then rest for three minutes.

Will there be a STP in 2021?

In an abundance of caution for the health and safety of our riders and the communities who host the riders en route, the Cascade Board of Directors and leadership has decided to cancel the in-person Seattle to Portland ride for 2021.

How long does the STP take?

The ride is organized by the Cascade Bicycle Club. It is approximately 206 miles (332 km) in length. Most riders complete the distance in two days; however, 1854 of the nearly 8000 riders attempted to ride in one day (2018).

How do I prepare for the Seattle Portland bike ride?

Plan to take good care of yourself between rides. Eat right, stay hydrated and get consistent sleep. Use Flying Wheels as your final rehearsal. Test out the energy foods, equipment and clothing you will use on the STP.

What should I do the day before a big bike ride?

Eat normally the day before a big ride but pay particular attention to hydration. You want to make sure you are optimally hydrated in the 24 hours leading up to a ride rather than having to try and play catch-up in the morning which will tend to result in more toilet stops than is necessary.

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How many days a week should you bike?

To keep progressing and improving your fitness, you ideally need to be riding your bike every two-three days, even if it’s just a turbo trainer workout. The minimum you can get away with and still see significant fitness gains is three rides a week.

Should you ride the day after a long ride?

After a long ride, you may even feel like lying on the couch all day, but a little movement will do you some good. Going for a leisurely ride the day after your big ride can help your body’s recovery process.

What is a good distance for a beginner cyclist?

A beginner cyclist should aim to cycle 8mph (12kph) which will achieve a distance of 8 miles (12km) every hours on average. The distance travelled will be affected by the surface of the ground, the weather and the type of bike used.

What should I eat the night before a long bike ride?

Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert!

How can I cycle long distances without getting tired?

How can I cycle further without getting tired?

  1. Gradually build up the distance of your rides over time, don’t rush, it takes time to build your endurance;
  2. Include some faster riding, interval training and hill repetitions to build your fitness and so that you can ride faster.

How long is the STP bike ride?

It’s long (204 miles), it spans two days (Saturday and Sunday, July 14-15) and two states and, while it has plenty of hills, it doesn’t have any major climbs. But it’s still a physical and mental challenge for most recreational riders. It’s not a race, so there’s no pressure to go fast.

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What month is the STP?

Seattle to Portland (STP) is an iconic bike ride that was named in top 10 recreational cycling events in America by Bicycling Magazine. The 206 mi (332 km) epic event takes place on the second or third weekend in July featuring about 8,000 riders who are expected to get from Seattle to Portland in one or two days!

When can I apply for STP 2022?

These are the key dates for the 2022 commissioning cycle for the STP, HSST and ETP.

Commissioning timeline for all programmes.

w/c 26th July 2021 Application portal opens
15th October 2021 Application portal closes