Training for Long-Distance Cycling Events on ElliptiGO

Since the ElliptiGO workout experience itself is a combination of traditional running and cycling, our training programs for ElliptiGO combine elements from traditional running and cycling training programs. We have created these programs based on our combined experience of training for and participating in several distance events and epic rides.

The high mileage recommendations in traditional cycling programs are often too time-consuming for the average ElliptiGO rider. Over the same distance, an ElliptiGO rider will typically work-out more intensely than a conventional cyclist and take longer to cover the same distance. In order to ensure the right level of exertion for proper endurance training, our training programs are built around time or duration of workout rather than strict mileage requirements.

Traditional running programs build in more rest/recovery days and include a longer taper period in the weeks leading up to your event. Because the ElliptiGO is a low-impact form of exercise, you will have the ability to train at a higher intensity more frequently than you would if you were running. In our training programs, you will see more frequent workouts and much shorter taper periods than you would with running programs.

You can select and download a program by distance using the links below.

 

Feeling inspired to train for an event in 2011? Please let us know! In some cases, we may be able to offer you some financial support to partially offset your event entry fees. And we're always here to help cheer you on and support you as you work towards your goal. For additional tips and advice on training, please read on below.

 

General Training Advice for ElliptiGO

• Matching Gearing/Cadence To Desired Intensity: It is important to match your cadence and turnover to the desired intensity level of your workout. In general, we suggest the following guidelines for what gears you should be using over what terrain: Use 1-3 for climbing and inclines; Use 4-6 for normal riding on flats; and Use 7-8 for downhills or for higher-intensity workouts on the flats. In general, you want to aim for a range of 70-80 RPM with 75 RPM being the "sweet spot" of the ElliptiGO workout. (The quicker turnover should also enhance the “running-like” experience of an ElliptiGO workout.) You also want to be mindful of what gears you are using on hills/inclines and how that affects the intensity of your workout. Many riders will only be able to climb hills in gears 1 and 2, but others will have the leg strength to use gears 3 and 4 for climbing as well. We recommend experimenting with the range of gears you use on hills and noting how that affects the intensity of your own workout. Then depending on your training goals and event terrain, you can adjust your training intensity level accordingly.

 

• Hydration on the ‘GO: For any ride over one hour in duration, we recommend bringing water or sports drink with you to hydrate during your workout. (For some people, the cut-off might be for any ride over 45 minutes—you can experiment to see what works best for you.) In Team ElliptiGO, we mostly use hydration backpacks like those made by Camelbak or Nathan. Hyrdration backpacks make it really easy to drink while riding. Other people prefer water bottles that they attach to the ElliptiGO stem. In the photo above left, Bryan and Erin are carrying hydration packs. In the photo below right, Steve is riding with a water bottle.  

• Nutrition on the ‘GO: While the actual calorie burn will depend on the weight/profile of the rider, the pace and the amount of wind resistance the rider is confronting---in general you will be burning at least comparable (if not greater) amounts of calories as you would on a road bike. Again, for any ride over one hour in duration, we recommend bringing some energy snacks to consume along the way and prevent you from running out of energy and “bonking” during your workout. If you carry your food in hydration packs or running belts that have front pockets you can snack while you ride—in which case you can divide the calories you’ll need per hour in 2 or 3 and snack at 30-minute or 20-minute intervals respectively. If you carry your food in a back pocket or are otherwise unable to ride while you eat, you can stop once every hour to consume all your calories for that hour.