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Sponsorship: Help make the 2009 Greenway Sojourn a reality. Download and share information on how to become a sponsor.
Ride Quick Reference
When: July 22-26, 2009
Where: See a map of the route
More Details: Download and share a 2009 Greenway Sojourn informational brochure or read more online.

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Preparing for the 2009 Greenway Sojourn:

This tour is designed for those in good physical condition, capable of riding 50 miles per day for four days. A support vehicle will follow the general road route of the tour for mechanical and emergency pick-up only; due to the nature of the trail, the route is not always accessible. Riders are expected to be capable of reaching destinations under their own power. The Sojourn is an attainable challenge, provided you do your part and arrive prepared. Follow these tips and both you and your bicycle will be in great shape for the tour.

Preparing Your Bike for the Adventure
A "hybrid" bike and/or tires with some tread are recommended because of the crushed stone surface of the trail. Bicycles must be in good working order. Have your bike serviced by a professional bike mechanic before you come to the event, and discuss and remedy any bike-fit problems, like an uncomfortable saddle, early while training.

Preparing Your Body for the Adventure
There's no substitute for adequate training. Start as soon as spring weather permits, and hit the trail or ride the roads so you can cycle strongly and enjoy the Sojourn. If you're not already bicycling regularly, this schedule will help you gradually increase mileage and build speed and endurance. Remember, training is specific. If your main fitness activity is not cycling, phase in as much riding as you can to prepare. And make sure you can pedal 45 miles, two days in a row by doing it before the event.

To make this schedule work for you, remember, to some extent you can shift things around within the week. For example, on a particular day, even after you warm up, you may feel sluggish. You could decide to ride shorter on that day than scheduled and add miles another day. On the other hand, don't skip a day merely because you don't feel up to it. At least go out and warm up. Sometimes you'll be surprised how good you feel once you're on the bike.
Note that each week has a long day to help you build endurance and get used to being in the saddle. If, like most cyclists, you need to do your long day on the weekend, try to plan it for Saturday. That way, if the day is rained out, you have another chance on Sunday. And, hey, if it rains on Sunday too, go on out—if you don't normally ride in the rain, it's a good chance to make sure your rain gear really works.
Rest is important, too. Add more cycling days to this schedule if you wish, but do give yourself at least one day off the bike each week.

Cycling Training Schedule
The following schedule assumes you begin in mid-March. Note that mileage during the last week is reduced to give you a little rest before the Sojourn.

March: Week 3
Day 1: ride 10 miles
Day 2: ride 12 miles
Day 3: walk 3.5 miles
Day 4: ride 20 miles

March: Week 4
Day 1: ride 10 miles
Day 2: ride 12 miles
Day 3: walk 3.5 miles
Day 4: ride 25 miles

April: Week 1 
Day 1: ride 12 miles
Day 2: ride 15 miles
Day 3: ride 8 miles
Day 4: ride 25 miles

April: Week 2
Day 1: ride 12 miles
Day 2: ride 15 miles
Day 3: ride 10 miles
Day 4: ride 30 miles

April:  Week 3 
Day 1:  ride 15 miles 
Day 2:  ride 15 miles
Day 3:  ride 15 miles
Day 4:  ride 30 miles

April: Week 4
Day 1:  ride 15 miles
Day 2:  ride 18 miles
Day 3:  ride 15 miles
Day 4:  ride 30 miles

May: Week 1

Day 1:  ride 15 miles
Day 2:  ride 20 miles
Day 3:  ride 15 miles
Day 4:  ride 35 miles

May: Week 2
Day 1:  ride 15 miles
Day 2:  ride 20 miles
Day 3:  ride 15 miles
May 4:  ride 40 miles

May: Week 3
Day 1:  ride 15 miles
Day 2:  ride 20 miles
Day 3:  ride 15 miles
Day 4:  ride 45 miles

May: Week 4
Day 1:  ride 18 miles
Day 2:  ride 25 miles
Day 3:  ride 15 miles
Day 4:  ride 45 miles

June: Week 1
Day 1:  ride 18 miles
Day 2:  ride 30 miles
Day 3:  ride 20 miles
Day 4:  ride 45 miles

June: Week 2
Day 1:  ride 18 miles
Day 2:  ride 20 miles
Day 3:  ride 45 miles
Day 4:  ride 45 miles

June: Week 3

Day 1:  ride 15 miles
Day 2:  ride 30 miles
Day 3:  ride 15 miles
Day 4:  ride 20 miles




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