How to Train for the Pan-Mass Challenge

The Pan-Mass Challenge is a charity bike race in Massachusetts which helps to raise money for cancer research and treatment. Although the long ride can be intimidating to a rider without experience in long-distance competition, those wishing to participate in the good cause can improve their performance with targeted training prior to the event. By working to slowly build the distance you are able to ride, you will find yourself as prepared as possible when the day of the challenge arrives.

Things You'll Need

  • Bike
  • Odometer
  • Water bottle
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Instructions

    • 1

      Stretch before every ride to minimize the risk of a strain or cramp, and after completion to help loosen your muscles to minimize recovery time.

    • 2

      Ride for between 60 and 90 minutes per ride, three to four times per week during standard training weeks.

    • 3

      Ride with friends when possible. In addition to making your ride more enjoyable, a riding partner allows you to push each other to perform better.

    • 4

      Attach an odometer to your bike to measure the distance you ride.

    • 5

      Bring water with you on every ride as proper hydration is essential for optimal performance.

    • 6

      Log your riding results every day, including both time and distance, in order to more easily keep track of progress or stagnation, a sign that a change to your routine is required.

    • 7

      Maintain a steady pace during your rides. Properly pacing yourself for an even ride provides better results than sprints followed by slow recovery periods.

    • 8

      Increase the distance of your rides slowly but consistently in the months before the challenge.

    • 9

      Taper off of long rides in the two weeks before the challenge to ensure your body has time to recover and is not weakened by long rides in the week prior to the challenge.