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4 Weeks Pandharpur Cycle Wari Preparation Plan

by Anshuman Sen
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Pune Pandharpur Pune Cycle

Pandharpur cycling wari ride from Pune has become an annual plan since the last few years. This year too, Indo Athletic Society has announced its Cycling wari ride from Pune to Pandharpur and back on 22 and 23 June 2019.

You can book your tickets here

One has two options of either cycling one way from Pune to Pandharpur or cycling both ways. i.e going to Pandharpur on 22 June and returning to Pune on 23rd June.

Last year I was fortunate enough to be able to take part and had joined as a novice first timer. This year I thought, I will write up this blog to help other fellow cyclists train so that they can enjoy the wari experience on cycle.

Read the first part here

and the second part here

Wari Training Plan for first-time cyclists

Note: If you are a novice rider and have never cycled beyond 50kms, then you must signup for one way ride. Riding 225+225 kms on consecutive days needs proper training and must only be attempted if you are in the peak of your fitness.

The training plan is divided into nutrition tips and training tips.

Training Tips

Week 1:

Don’t forget to warm up before each session and cool down stretches post each day ride.

 

Day Training Objective Read More
Day 1 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 2 Hill Repeats. Select a small hill or a section of it. Something that could be climbed in 2-3 minutes.
10 minutes easy ride warm up
3 repeats of the hill
10 minute cool down easy riding
Day 3 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
View Videos here
Day 4 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 5 Long ride of 2 hours. Try not to take minimum breaks in two hours
Day 6 Rest Day
Day 7 Rest Day

Week 2

Day Training Objective
Day 1 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 2 Hill Repeats. Select a small hill or a section of it. Something that could be climbed in 2-3 minutes.
10 minutes easy ride warm up
4 repeats of the hill
10 minute cool down easy riding
Day 3 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
Day 4 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 5 Long ride of 2-3 hours. Try not to take minimum  breaks in two hours
Day 6 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
Day 7 Rest Day

Week 3

Day Training Objective
Day 1 Easy ride for 2 hour. Distance to be targetted 40-50 kms
Day 2 Hill Repeats. Select a small hill or a section of it. Something that could be climbed in 2-3 minutes.
10 minutes easy ride warm up
5 repeats of the hill
10 minute cool down easy riding
Day 3 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
Day 4 Easy ride for 2 hour. Target a route with climbs.
Day 5 Long ride of 3-4 hours. Try not to take minimum breaks in two hours. Target to do a 100 + km ride
Day 6 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
Day 7 Rest Day

Week 4

The last week before the ride should aim at tapering training to aid in recovery and getting your fresh before the long event.

Day Training Objective
Day 1 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 2 Hill Repeats. Select a small hill or a section of it. Something that could be climbed in 2-3 minutes.
10 minutes easy ride warm up
3 repeats of the hill
10 minute cool down easy riding
Day 3 Easy ride for 30 minutes
30 minutes dedicated to Strength train
Squats, lunges, calf raises, planks
Day 4 Easy ride for 1 hour. Distance to be targetted 18-22 kms
Day 5 Long ride of 2 hours. Try not to take minimum breaks in two hours
Day 6 Rest Day
Day 7 Rest Day

 

Nutrition and Hydration Tips

When you are training a few things need to be taken care of

  • Drink 4-5 liters of water a day. It is hot and one needs to keep hydrating. Drink water in sips rather than drinking half a bottle in one go. Always stay hydrated during the ride and training.
  • Electrolyte and salt intake. If you do not have Blood pressure issues and lose a lot of salt then you need to keep packets of ORS or have rock salt to replenish your electrolytes. Please note if you have a medical issue, please seek help and advice from your doctor.
  • Cut down sugar. Refined sugar or white sugar has empty calories, they are best avoided.
  • Eat during your training. If you are out on a ride longer than an hour, please take small snack breaks
  • Eat good carbs like rice, potato, oats etc. Avoid Maida and bread
  • Load up on proteins. Chicken, eggs, paneer, soya bean
  • Don’t forget your fruits and green vegetables.

 

Wari Training Plan for Both way cyclists

If you are someone who is an experienced cyclist and want to be fit for two days of 200 + riding then this is what you should be training for

  • Two days of back to back 200+ ride mean you need to be very fit
  • The return ride is difficult with heavy headwinds. In 2018 many riders started and could not complete the ride because of fo headwinds.

For experienced riders, you can try the same training plan as above other than the fact that you can increase the intensity on the hill repeats days. You could actually put in 2 days of hill repeats in the same week.

 

Another thing you must try is two back to back days of 100+ km ride where you look at minimum off the saddle time. Do not go all out on such rides. Look to be in your HR zone 3. Which means that while riding you should be able to speak to your partner. Why back to back long rides? Well, it helps your body to train for long rides back to back days.

Also, try rides on the Solapur road, the return rides offer huge headwinds, Lonavala route also offers the same.

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2 comments

Minal Lele June 12, 2019 - 9:12 am

Very nice guidelines. I am following and hope to enjoy the wari ride successfully

Reply
Anshuman Sen June 20, 2019 - 6:11 am

All the best!

Reply

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