The amount of training you need to do for any expedition will depend on your current level of fitness. Remember that training is essential - the event is meant to be a challenge, but the more you prepare the more you will enjoy yourself! If you have not exercised for some time, please seek your GP's advice before beginning a new programme.
Warm up by jogging on the spot for a minute or so and exercise your arms in order to increase blood flow through your body.
Stretch all the major muscle groups before starting any exercise. Keep covered up whilst warming up.
Cool down after exercise by gently decreasing intensity. Don't just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff.
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Transylvania Trekkin’ is over rugged, hilly and mountainous terrain. It is therefore, advisable to be prepared for 5 days of hiking by following a proper training schedule in the months and weeks before you go.
How to start:
If you have not walked for some time, begin by walking two-three times a week for around an hour. Whatever your fitness, it is better to do four separate hour-long walks than one long walk per week. As you get into your training, increase weekend walks to around three hours, with one or two stops en route. Build up the hours you are walking, so that a couple of weeks before departure you can hike for around six-seven hours a day over steep terrain. Taking a weekend off and trekking both days is really good training as it gets your body used to non-stop hiking.
Outdoors:
Always wear the boots and socks you plan to take on the event, and get used to carrying a small daypack weighing 4 - 5kg. Your daypack should include water, snacks, a compass and a small medical kit. Remember to tell someone where you are going and take a mobile phone with you if possible.It is essential you find stretches of hilly terrain to get used to more strenuous hiking and get your feet and ankles used to uneven ground. Practice walking up and downhill. Downhill can be especially hard on your knees. You may find a trekking pole useful. Other outdoor sports such as cycling are excellent for stamina and overall fitness.
Indoors:
It is always better to train outdoors, but work and family commitments may make this difficult during the week. In this case, you should do other forms of exercise as well. Join a gym and get a fitness instructor to set you a programme. Stepping, jogging, uphill walking on the treadmill and aerobic classes are all beneficial activities. Other sports such as cycling, swimming and squash are all good for stamina and overall fitness.
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The Transylvania Bike Ride
In order to enjoy this bike event, you need to train! The more training you do in advance the easier it will be to keep going, day after day. Start with the warm ups and stretches as detailed above.
I have not cycled before, how should I start?
If you have not cycled for some time, begin with a couple of half-hour rides per week. After two weeks, increase to a third ride of about 45 minutes. After a month, two rides of 30 minutes and one of an hour. After two months, two or three rides a week over two hours.
As the day of departure draws closer, you should be able to cycle comfortably for five to six hours a day, on hilly terrain. Preferably take a couple of weekends off and cycle both days, with regular breaks every couple of hours or so.
Whatever your level of fitness it is better to ride four half-hour rides per week, rather than one ride of two hours per week. Regardless of the weather, it is always far better to train outside on your bike than in the gym, although incorporating both in your training programme will help to increase your general fitness level.
Whilst training outside on your bike, try to get yourself used to the following:
The amount of training you require depends on your current degree of fitness and mountain biking ability. You must understand, however, that mountain biking is not easy and a proper training programme is essential. The route may include biking on roads, through forests, off-road on single and gravel tracks, rock technical trails and also up and down steep mountain sides (which are often ski pistes in winter). It is important that you are prepared.
It is essential that you take the time to get out on a few routes that cover all angles of your riding. Be honest with yourself about your weaknesses, whether technical descents, sudden power surges or a long haul uphill. These are the areas that you need to spend most of your time on to make significant gains to your overall riding.
Saddle and gears
Making the most of your gears will dramatically improve your cycling ability. Practise changing gear as you cycle up hill, the lower the gear, the easier it becomes, but the quicker you pedal. Make sure you are in the correct gear for fast on-road cycling, the higher the gear, the faster you become, but it is also harder to pedal. Try to get a good balance, so you don't strain your knees or tire yourself out.
Make sure your saddle is the correct height, otherwise you may suffer pain in your knees or legs. When you are in the saddle your feet should just miss the ground. If you aren't used to having your saddle so high, put it up gradually and seek advice from your local bike shop.
Safety
During your cycling routine, do not forget to take water, a small medical kit, puncture repair kit and make sure you always wear a cycling helmet. If you are cycling alone, make sure someone knows where you have gone and what time you expect to return. If you have access to a mobile phone take it with you.
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just romania Tel: 01243 536323 Email: james@justromania.co.uk