Beautiful scenery, the rush from a fast downhill, the feeling of pride after climbing a big hill or monster mountain are just a few reasons why we love cycling.  Unfortunately, inclement weather, shorter days and time constraints sometimes keep us from riding outside.  Bicycle trainers and cycling classes, however, are a great way to overcome these temporary challenges.  Additionally, indoor training is beneficial as it allows AV200 riders to:

• concentrate on form;
• improve technique;
• boost cardiovascular fitness and endurance;
• listen to music (which should absolutely NOT be done on the road); and
• stay on track of the weekly training targets.

As the AV200 takes place in May, we suggest that riders begin training in January. Of course, most of the country is really cold during the winter months (even here in Georgia).  So, if frozen fingers and toes are not your idea of a good time, we understand.  Nevertheless, to successfully complete the AV200 in the spring, you must train through the winter.

To help you with your winter training, the AV200 training sub-committee has organized indoor cycling classes that are free for AV200 riders.  To view the training schedule, check the calendar.

If you are unable to attend one of these classes, then take a virtual class.  Head to the gym or get on your trainer with you smart phone and watch one of the indoor training videos below produced by Global Cycling Network (GCN).  GCN indoor training videos will provide the motivation you need to complete a workout that you might not have otherwise done.

Whatever you decide, remember this:  The folks who donate to your fundraising efforts do so because they want to support our beneficiaries.  Moreover, they are inspired to give because of your commitment and dedication to ride for AIDS Vaccine research.  So, don’t let them or yourself down.  Please take your training seriously.

20 Minute High Intensity Indoor Cycling Workout

45 Minute Cycle Training Workout – Sprint Training

HIIT – 35 Minute Cycle Training Workout – Hill Training

When you chose to ride the AV200, proper training is essential to your success. We have included videos and links to downloadable training routes to help you accomplish your goals.  To get you started, the AV200 training sub-committee has organized several diverse rides.  These are geared towards all levels of riders.

Typically, advanced riders and those familiar with certain routes will not have a ride leader.  Slower riders and those unfamiliar with a route should be sure to choose the "No Drop" option.  Ride leaders will organize groups prior to the start of our training rides.

Also, be sure to follow training updates on the AV200 training rides Facebook page
https://www.facebook.com/groups/866228970084331/?ref=bookmarks

To view the training schedule, check the calendar.

If none of the official AV200 training rides fit your needs or schedule, try a group ride hosted by one of the local bike shops. Peachtree Bikes and Atlanta Cycling are AV200 partners who lead group rides throughout the year.  Click on company name to find each shop’s group ride schedule.  We have also compiled a calendar of  popular group rides and  century rides in the  area: Non-AV200 Training Rides Calendar.

For an even more comprehensive list of group rides to aid in your outdoor training, visit the Southern Bicycle League’s website: www.bikesbl.org. There you will find rides  everyday of the week in Georgia as well as Alabama, North Carolina, and South Carolina.

As some of the ride times are subject to change without notice depending on time of year and weather, we suggest that you call the shop to confirm before driving or riding over.

A balanced diet and good nutrition are extremely important for daily functioning.  However, when participating in a bicycle event such as the AV200, it is important to know how specific nutrition for cyclists can help improve your performance and maintain healthy function.

Registered dietitian, Heather Schwartz takes and in depth look at nutrition for cyclists in this University of California video. Learn how much, when, and what kinds of fluids your body needs before, during, and after your ride. Find out how to calculate your energy needs to fuel your cycling goals on and off the bike.

One of the most important nutrition tips to follow, especially here in Georgia, is to stay hydrated.   Never start a ride thirsty and always bring more liquids than you think are necessary.