We at Styrkeprøven want to facilitate fantastic cycling experiences on 17-18 June. But there is no hiding the fact that the experience will be significantly better if you are prepared at the start. Here you get our best tips.

Plan and log the training

By training in a structured way over time, you lay a good foundation for participation. Make a plan for the next few weeks and keep a training diary to keep track of how much you’ve cycled and what kind of sessions you’ve trained. Many cyclists use Strava for this, which can be a good motivation to get out on the bike.

Many people train on rollers in the winter, but also make sure to get some exercise outside on the tarmac when the snow melts. Here you get to test sitting positions and the intake of food and drink on the bike to a greater extent, which will be important on the day itself.

Take restitution seriously

Recovery is probably as important as the training itself. When you recover, you give your body the opportunity to recover, which is important to be able to withstand greater training load and prevent overtraining, strain injuries and illness.

Good recovery is about eating enough, drinking enough, resting enough and sleeping enough. During periods of heavy training, this is particularly important. Stock up on carbohydrates after training sessions, and make sure to replace fluid loss. Get enough sleep at night, and possibly do a quiet session with a low heart rate and intensity on days when your body is very stressed. It can relax sore muscles and contribute to faster recovery.

Keep your equipment in order

Miles on a bike make great demands on both rider, clothing and equipment. You should go through the bike well in advance of the ride. Make sure everything is screwed down and properly adjusted. Change tires and tubes and make the bike completely free of squeaks and defects.

Have the solutions ready if the weather suddenly changes. You must be prepared for everything from rain and gale to 25 degrees Celsius and brilliant sunshine. Prepare for the worst and hope for the best!

Run-up race

In addition, it may be a good idea to know how the body responds to riding. We would highly recommend these four run-up rides:

Enebakk Rundt – 1 May 2023

Tour that starts at the car park at Skullerudstua and has a distance of 83 km. About. 1000 participants.

(Read more here: http://www.ikhero.no )

Folloritt – 10 May 2023

The Folloritt is a touring race, but also has a master race for those who ride in the Mastercup or want great speed. The distance for both is 70 km. Here there is approx. 3-400 participants.

(Read more here: https://www.follorittet.no )

Around Nordmarka – 21 May 2023

Nordmarka Rundt is a touring race of 148 km with start and finish in Oslo, with a track course around the entire Nordmarka. About. 6-700 participants are involved.

(Read more here: https://www.nordmarkarundt.no )

Tyrifjorden Rundt – 4 June 2023

Tyrifjorden Rundt is a training and touring race of 64 km and 145 km, respectively, with a start and finish in the center of Sandvika. The route runs on the east and west sides of Tyrifjorden, and has approx. 600 participants.

(Read more here: https://www.tyrifjordenrundt.no )

Good luck with your preparations! See you in a bit.