In order to build endurance, you may want to try interval training. Just start out walking or riding slowly. Pick up your pace, then return to your original pace for a few minutes. Then repeat the cycle. Ideally, your goal is to work up to a consistent pace of about 5km per hour or faster if you're walking and 20km per hour or faster if you're riding.

Other types of exercise like running, team athletics and stair training will help you strengthen your muscles. But remember that in order to be fully prepared for The OneDay, you must train outside on foot, using similar shoes and equipment to what you will have on the event. And don’t forget to work some hills into your training, as they can be much more demanding than flat terrain.

If the weather outside isn’t ideal, you should not derail your training regiment. Make sure you’re wearing warm layers before you head outside. Wear synthetic fabrics, as cotton tends to absorb moisture and chill you. In the rain, wear a waterproof outer layer with secure closures around your neck and wrists.

You should take at least one day off per week to rest and recover. Don’t get so enthusiastic about training that you injure yourself before the event begins. Pace yourself. When you’re training with others, don’t force yourself to move faster than your ability. Take your time and work slowly up to increased distances and faster paces.

Start your journey on the right foot and in the right shoes! Shoes and socks are amongst your most important gear for The OneDay. Visit a specialty sports shoe store with knowledgeable staff that are willing to take the time to help you find the right shoes.

Each person's feet are different. The best shoe for you is the one that fits you best, the one that gives you the proper fit, flexibility, comfort and support! Keep these tips in mind while you shop:

• Inform the salesperson that you are training for an endurance event.
• Try on shoes with the socks you intend on wearing while you train.
• Try shoes on both feet. If one foot is larger than the other, fit the larger foot. Test them on a hard surface.
• For Walkers the shoe should be flexible, not stiff.
• If you do not like the insole in the shoe, ask a salesperson to show you other options.
• Get shoes that are one-half or one size larger than your normal shoe size. (There should be a thumb’s width of space between your toe and the end of the shoe to prevent blisters on the top of your toes or foot.)
• Look for shoes that breathe and don’t cause your feet to overheat.
• Shop for shoes later in the day or right after walking, as feet have a tendency to swell in the heat and after walking.
• Your heel should not slip in and out of the shoe as you walk.

If any part of your foot feels it is rubbing against a rough spot in the shoe, try another pair or style. These spots are prone to give you blisters. Shoes should feel great when you put them on. Don't buy them thinking you will wear them in.

Remember a bad fit will ruin a good shoe. Invest in the right shoes to prevent injury and keep you walking in comfort. When you find shoes with the perfect fit, we recommend buying two pairs and alternating between them. Then make sure to break them in before the event!

Dry, comfortable feet will help prevent blisters. Nothing can put a damper on your experience faster than blisters. Blisters are caused by moist feet, friction and socks that are wrinkled, damp or bunched up.

It’s vital to invest in socks that can make a big difference in your walking comfort and give you that extra boost to keep you going. Keep these tips in mind while you shop:

• Socks should be form-fitting and comfortable.
• You want socks that are made from synthetic materials (acrylic, CoolMax, nylon, Polartec) because they will wick away the moisture. Socks that are 100% cotton retain moisture and tend to lose shape.
• Make sure your socks are compatible with your sneakers! Socks that don’t fit will cause bunching.

Try on different pairs of socks to see which ones are best for your feet. Socks offer different kinds of thickness and padding. Socks that are padded in the heel and toe areas are good for people who are prone to blisters in those areas.

As you train and during The OneDay, we encourage taking off your shoes and socks to let your feet air out during your breaks. Don't be afraid to carry a spare pair of socks. Keep your feet dry, comfortable and happy!

A lot of new Riders ask what kind of bike they need. Every year we have riders take part on all kinds of bikes from kick bikes to tandems to unicycles! Most Riders use a mountain bike, a hybrid or a road bike. Any of these bikes are fine as long as they are properly set up. Here’s the difference:

• Mountain bikes are very comfortable because you have an upright riding position, but they will be slower than other bikes. That’s not a problem as it’s a Ride, not a race, and many Riders each year successfully take part on mountain bikes. Tip: If you do decide to use a mountain bike, go to one of our training partners and have them fit slick tyres. You’ll be much quicker and more comfortable on your ride.
• Hybrid bikes are bigger than mountain bikes. With narrower tyres, they are halfway between a mountain bike and a road bike. That’s why they are called hybrids! Hybrids are comfortable to ride with an upright position, but they are lighter and faster than mountain bikes.
• Road bikes are faster than hybrid bikes, but they don’t have the same upright riding position. If you don’t ride one regularly, it will take a little time to get used to.

Whatever bike you choose, take it to one of our training partners and have them fit the bike to you. The seat, handle bar position and height makes a world of difference to your comfort.