Handcyclists,

I have noticed a few of the members of the group ask about beginning programs
for handcycling so you can get into racing or in shape.

First, you have to realize you have to have a base. That cardio base depends on
your lifestyle, nutrition, and how much cardio you already do or maybe not do.
If your racing, in my opinion you need a base of about 250-500 miles of slow
riding to allow you body to adapt the cardiovascular system to burning fat which
is your primary source of energy for endurance events. (endurance events being
anything of 60 minutes or more) I know 250-500 miles is a large range but that
depends on what type of background you have....are you genetically altered to be
an endurance athlete or a strength athlete. If your more of an endurance type
person than maybe you only need 250-350 base miles to sufficiently acclimate
your Beta-Oxidative Energy System (Beta-Oxidation is fat metabolism which is the
primary system of endurance athletes). On the otherhand, if your more of a meat
head like myself, your body is better adapted for the Phosphagen System which is
the system responsible for short bursts
of energy such as sprinting or 1 rep max bench, so, we have to put in more base
miles to try and alter our metabolism to burn fat over the long haul such as in
handcycling. This is just a simplistic approach to the definition of these two
systems but you need to understand what system you have to be able to get
yourself into a program correctly....On to the program...

1st--put in your base miles. This may take a couple of weeks. It will probably
take 2-6 weeks depending on what type of metabolism you have. If you have a
good base 2 weeks is sufficient for this phase. During this phase all you want
to do is go out and spend 45-60 minutes on the bike a day....Ride slow, take the
breathing test, you should be able to carry on a conversation during all of
these rides. One ride a week should be long, dont worry about the speed or
mileage just spend one day out on the bike for 2-2:30 hours, nonstop! Remeber,
dont get your HR up to much, not over 60% of your MHR (max heart rate). All you
want to do is tap into your fat stores and condition the body to use fat for
energy! Try to ride 5-6 days a week.....at least, 3 days with one long day on
weekend.

2nd--Once you have gotten in your 250-500 base miles, your cardiovascular system
should be ready for more intense training for racing in an event probably for
most of you a marathon. The beginner should not just try to go out and go hard
every day, even the elite can't.....Your body has to have rest. Start off
Monday with a brisk 5-10 mile ride for beginners. (brisk--it's a little harder
to carry on conversation but you can) Tuesday-go another 5-10 miles or 60
minutes and add 3-5 ...30-60 sec intervals to where you sprint for the whole
interval, remember do 3-5 30-60 sec sprints.....Wednesday--do your 10-15 miles
or 60 mins but do it at a slower higher rpm pace, so your body can recover from
the 2 previous days.......Thursday...ride 10-15 miles or 60 mins, try 3-5 hard
effort sprints up hills or some sort of incline (maybe use your trainer and set
it on hard gear to simulate hills)...Friday--easy, slow pace, high rpm recovery
ride just like Wednesday...Saturday....long, slow,
preferrably high rpm ride of 120-150 mins....Sunday...Rest day!

Do this for 4-6 weeks! After you have reached the 6th week depending on how you
feel increase all rides or mileage by 5-10%!

This is just very basic but it gives you an idea of what you need to do to get
ready for completeing a marathon comfortably with a decent time! If you want to
race at a higher level obviously you need to add some time and mileage and
possibly some weight training and most of all proper nutrition! Along with
putting in the time on the bike, nutrition is probably the 2nd most important
thing...........Nutrition has always been a problem that has nagged me in my
racing........Although, my diet is better than it has been in the past, it's in
my opinion, the thing that seperates me from the elite riders!

These are just some ideas. Most of all you have to listen to your body.

Warren A. Strickland, Jr. M.S.
Exercise Physiologist
University of Louisiana at Monroe


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