Answers to frequently asked questions regarding RaboProRide

The training schedules start at 0. But it's also possible to adjust the training schedule according to your current condition. Then you have to create a schedule and indicate that you are already able to cycle x minutes (e.g. 20) at a constant speed, without any problem. The schedule begins with the assumption that you are able to cycle for 20 minutes and will better suit your abilities.

When setting up your training programme, your preferred training days are taken into account as much as possible but sometimes, in order to create an optimal training programme, it is necessary to deviate from the days you indicated. A general rule of the thumb: the more days you indicate, the bigger the chance that you can start exercising on one of the days!

If, for example, you have a training day planned in your schedule on Tuesday that is more convenient on Wednesday, then it is possible to move the training day. Use the buttons "+1 day" or "-1 day" to move the training day. The advantage is that this day is also moved in your log book. Remember that it is important to take enough rest in between training! The schedule is carefully set up and it's not a good idea to change it too much.

There isn't any quick-fix solution if you haven't trained for quite a long time. It is possible to move a few training days by using the function "+1 day". An alternative is to start the program again and specify how fast you can cycle for one hour. The program takes your current condition into account when creating your personal training schedule.

Changing the start date of an existing programme isn't possible. You can create a new programme with another distance and a new start date, under the same log in.

The statistics are completed using the details entered in your log book. Data is already entered on the training days assuming that you are following your training schedule and have forgotten now and then to enter the details in your log book. In addition, you can enter in the log book details of any personal training you might have done and these will be included in the statistics. That way, the statistics give a good picture of your training until now.

The details entered in the log book are saved in a personal profile linked to your log in details of the website.

You will need Flash Player (Plug-in) to view the statistics. For certain Calculators items you will need Schockwave Player (Plug-in). These can be downloaded from: http://www.macromedia.com/shockwave/download/alternates/

See if the Forum offers any answers to specific questions by using the search function. Or ask other users your questions. You can find "forum" under "Train together".

Only the training programmes offered in the website in "choose programme" are able to generate a personal training schedule. Our programmes are directed more towards the beginning or average athlete rather than towards the good amateur.

The structure of the cycling schedules are not built with interval training. At this time our program's focus is simply on the onset and average cyclist. Rather than the very good amateur.

The training schedule is put together so that you don't suddenly have to complete a distance that is close to your end goal, but builds your condition gradually through the correct training intensity and frequency. If you think you would like to cycle a distance that is close to your end goal, then it is better to do it towards the end of your preparation time. Then cycle the distance of your goal, or a distance close to it as a test, both physically and mentally. Take enough rest afterwards before building your training up again.

The training schedules have been developed and chosen to ensure that the chance of injury is reduced and to give the participants as much pleasure in their training as possible. It is possible that, as user, you feel you are able to and want to do more. However, we do see that for many people over-training and straining is a problem.

Unfortunately, we are not able to give medical advice without actually 'seeing' you. We advise you to get advice from a sports doctor or a good physiotherapist! A very general piece of advice for runners, when you start running again: - choose a soft surface (eg, in the woods), - begin gently, - strengthen certain muscle groups by carrying out exercises recommended by a physiotherapist

The training schedules are put together to minimise the chance of over-exertion. That's why we've chose a gradual build up in training. If you don't have much time to prepare, then you'll realise that you don't cover the distance you originally planned. We've done this on purpose so that people don't strain themselves during the preparation and lose the pleasure in exercising.

The most important rule is that you listen to your body and learn to listen. If you still have a lot of energy then you can do more - but make sure that you don't over exert yourself. Your muscles must become stronger, as well as improving your stamina.

If you do cardio (stamina) training during your fitness training, then you can skip the day in which you work out completely or partly. It depends on the intensity and duration of your training. It would be better to do the cycling on the day after you have worked out (or even better, a part of it) on another day. Make sure that you get enough rest days in between training sessions - it's important to prevent over-exertion.

In the routes section you see a lot of route's which are uploaded to this website or drawn on the map at "Draw a route". If you select one of the routes by clicking on their icon on the map, you will see an orange window displaying some basic properties of this route. If you click on "more information" you will see two download links towards a KML or GPX version of the route.

It's really easy to upload a GPS file ( KML or GPX ) to this website. In the routes section, click the "Draw a route" button. Click the "Import a route" button and select a GPX or KML file from your local computer.