First Time Rider Social
Ride the Rockies, 2015 7 Tips for 7 Days • • • • • • • Fact#1: The route covers a total of 465 miles o Tip: In order to get through 465 miles in one week, you must put in the hours that will prepare you to do so. With approximately eight weeks out from the event, make an effort to work up to a minimum of eight to ten hours per week of riding with the goal of completing one very long week. Fact#2: The route has a total of 40,537 feet of climbing o Tip: To be efficient at climbing, you must climb! Dedicate several weeks of your training to climbing specific workouts (2-‐3 days per week). Work on keeping your cadence high in order to stress your cardiovascular system more so than your skeletal muscular system. Fact#3: When you go uphill, you must go downhill o Tip: Descending takes practice and confidence. If you are lacking in one or both of those areas, descend with someone who is experienced. Brake before you reach the turn, starting wide keeping the outside foot down and firm. Lean the bike while in the drops more than your body to keep your center of gravity closer to the wheels. Finally, look through the turn so you know where you are headed. Fact#4: You won’t be riding alone o Tip: Riding in groups may be a daunting idea for some cyclists, but riding in a group is a necessary skill. Join your local group ride on the weekends to practice. Take advice from riders who are more experienced. As general rules: don’t brake too hard, be conscious of your surroundings, keep your gaze ahead of the rider in front of you, and point out obstacles in the road. Fact#5: Proper hydration and nutrition are paramount for success o Tip: Develop a hydration and nutrition plan now so you will know exactly what your body is able to tolerate when the event arrives. Keep hydration in your bottle and food in your pocket. Have an assortment of solid foods whether it be a chocolate bar or sports nutrition specific. Take advantage of the aid stations along the day’s route. Fact#6: You won’t be able to ride without recovering o Tip: You must recover every day in order to make it through the next day. Eating and drinking on the bike will aid in your recovery when you are off the bike. Do not under-‐consume calories, but do not gorge yourself after a long day in the saddle. Eat regular balanced meals and stay hydrated throughout the evening. Make sure to allow time for your normal, healthy sleep cycle. Fact#7: Have fun! o Tip: Don’t forget that this is a fun event and you are doing it for fun! Enjoy yourself and those you are surrounded with. Is Your Bike Ready? How to prepare yourself with change flats, patch kits, pumps/ CO2's and Tire selection and tire pressure Tube patch kits range from 3.00 to 20.00 based on how many patches Brands of tire patches; Hutchinson and Park Tool CO2 air tool kits and CO2's 15.00 to 35.00 based on how small and lite Specialized air tools Mini kits Genuine Innovations air tools; Compact or comfort grip – all depend on weight and space Pumps Carbon mini's for road tires. PSI is important! Specialized travel KEG's to store all this extra stuff Emergency multi-tools can range on what you have on it Prices can range from 15.00 to 40.00 based on weight and how many gadgets on each tool. Tires and choices to which to ride Width 25mm to 28mm would be good sizes based on the course and some dirt that you ride on. Roll resistance is all the same you just have more rubber under you :) TPI: (Treads per inch) the higher the # the less rubber compound. More rubber is better for those long rides Air pressure: 100 to 110 PSI is the best tire pressure. More is not always better. You want to have as much rubber on the road as possible Comfortable shoes: foot volume, swelling, stiffness of the bike shoe Carbon versus plastic sole shoe design. Carbon is Stiff and creates better power and less fatigue Chains and cassettes: what is the best Seat/Saddle selection. body geometry to meet the needs of your body and comfort Bike Tunes are a must Bike Fits are even better Cycling Equipment Camping and After-Hours Equipment • Approved helmet • Cycling shorts (ask us how many) • Cycling jerseys (ask us how many) • Cycling gloves • Cycling shoes • Cold and inclement weather gear • Long-sleeved jerseys or shirts • Knee and arm warmers • Tights • Full-finger gloves • Shoe covers • Spare cleats • Head band • Cycling jacket • Sunglasses • Sunscreen and lip balm (with SPF) • Tire levers and patch kit • Small tool kit • Frame pump • Spare tire and tubes • Lock • Tent • Sleeping bag and pad • Towel(s) • Pocket knife / blunt scissors • Pocket flashlight / headlamp or lantern • Twine / clothes pins • Large garbage bags (with drawstrings) • Ziplock bags / Sharpie pen • Reusable grocery bags • For indoor lodging: earplugs, a sleeping blindfold and nasal strips for snorers • Clothing and shoes for evenings • Cap or hat • Camera • Toiletries • Soap to scrub dirty clothes in the shower • Insect repellent • Swimsuit • Cash I Wish I Knew… …that I didn’t need to be as worried as I was about having the energy to complete each day! At some point along RTR last year, I met a woman from Canada who began training for the event in January. She was from one of those provinces in Canada that makes Duluth look warm. She insisted that it was a matter of wearing the proper clothing (sure it was), but I knew that if she could on her bike in Saskatchewan in January, I was going to be able to face any challenge along the ride. She is one of countless examples of people I met last year who blew me away with their story of how they got there. You’ll experience lots of inspiration along the route. With spectacular Colorado scenery, a range of temperatures, and every bike style known to civilization I invite you to stay open to those opportunities. Much of my inspiration came from the people I met along the ride. It was never too long before someone said something that made me laugh, or told me a story about themselves that inspired me to keep pedaling. If you are worried about having the energy to complete each day, remember that someone with a great story, an encouraging word, or a hilarious situation is in line behind you for pancakes, or passing along the route or just around the bend. Those shared moments with people doing the same amazing thing you are, create buoyancy unique to the ride. -Kirsten Strausbaugh Registration Dates: Saturday, June 13th – 12:00 p.m. to 7:00 p.m. Sunday, June 14th – 5:30 a.m. to 8:30 a.m. Location: Colorado Mesa University outside the University Center 1100 North Avenue Grand Junction, CO 81501 How it Works: Alphabetical lines by last name Receive credential packet Head over to Primal Tent if technical gear was ordered – Expo Festival What to Bring: Photo ID *All registrations are non-transferable and each rider must pick up his/her own registration packet. What you’ll Receive: ID wristband Luggage tag Bicycle tag Map Book RTR jersey RTR water bottle *The wristband, luggage tag and bicycle tag are printed with your registration number for security and service purposes. The wristband and luggage tag are color-coded to help spot your gear. Late Packet Pick-Up: If you’re planning to join the Tour after it starts, you’ll need to register at the Information Tent located in each of the destination host communities. Host Community Logistics Community Signs: Yellow signs with black directional arrows will help guide you around the Headquarter site Showers: Both indoor and outdoor shower facilities will be available. RTR will travel with two mobile shower units that will be set up at the HQ site in each town at the end of your ride. In addition to the outdoor mobile units, each HQ site will have access to indoor shower facilities, typically in locker rooms of gymnasiums. Baggage Area: There are three baggage trucks; early, middle and late. The early and middle trucks leave when they are full. The late truck leaves the host community at 9:00 a.m. sharp. Cyclists may drop off bags starting at 5:15 a.m. and are responsible for loading their own bags onto the truck. Afternoon pickup will be located at the designated baggage area at the headquarter site in the destination town. Camping: Outdoor camping at the HQ site is on designated grassy areas or fields, you will bring your tent, sleeping bag etc. and set it up each night and RTR will transport your tent and sleeping bag as long as it fits in one bag with the rest of your gear and does not exceed 70 pounds. Indoor camping will be available in designated areas inside the Headquarter venue which is typically a gymnasium, you are to provide your own sleeping bag and pad and set it up and break it down each day. Bike Corral: Each town will have a bike corral with volunteers keeping a watchful eye from 10:00 a.m. on the day of arrival until 9:00 a.m. on the day of departure. Security will ensure that the bike tag number on your bike matches the wristband number you’ve been assigned. No one will be allowed to remove a bike from the corral without proper identification. We recommend you bring a lock for use at other locations. Host Community Logistics Information Tent: Ride The Rockies will have an Information Tent in each host community at the Headquarter Site. Services include Knowledgeable volunteers to answer any question, Late registration/check-in, A message board, Daily nutritional tips, Lost and found Hours of operation are typically 10:00 a.m. to 6:30 p.m. in each town. Demos: Bicycle and bicycle component manufacturers travel with the Tour “demo-ing” their products. Ride The Rockies cyclists can test-ride products ranging from DT Swiss wheels to Scott bicycles. This is your chance to get on a bicycle or ride a new set of wheels that you have dreamed of trying! Bike Techs: Wrench-hands will be available to assist you if your bike needs some light maintenance when you arrive in town each day, look for them near the demos. Shuttles: Shuttles will be provided free of charge to get you around each host community, from the HQ Site and to various destinations including: Entertainment Site, grocery stores, ATM’s and Ride The Rockies hotels that were booked through Alpine Cycle Connection. In each host community, a shuttle stop will be marked at the HQ Site to start your journey. Entertainment/Beer Garden: What better way to round out a great day on the bike then with a cold Odell Brewing Co. beer? Join other participants, family, friends and local residents each night at the official beer garden and entertainment site for beer, music, food and fun! Located in parks or on downtown main streets this will be the place to be after your ride. There will be a vote in the post tour survey for “the best beer garden” so be sure to experience them all! June 13, Grand Junction – Start Town Expo/Registration June 14, Grand Junction/Fruita – Fruita Street party during route followed by GJ entertainment June 15, Hotchkiss - Boot stompin’ good time at the Delta County Fairgrounds June 16, Gunnison – Harpeth Rising at IBar Ranch June 17, Crested Butte – Block Party Downtown June 18, Salida - Steam Plant Event Center, downtown and Fibark June 19, Cañon City – Riverside Park Party June 20, Westcliffe – Finish Line Festival & Expo Feed Your Body Before the Ride Carbohydrates are stored in the muscle as glycogen and in a normal diet there is enough stored to support two hours of vigorous exercise before you may feel the “bonk”. Eating prior to cycling will not only eliminate hunger, it will help ensure glycogen stores stay full over the week long ride. Evidence suggests that cyclists should try and consume .5 – 1.5 grams of carbohydrates per pound of body weight in a pre-cycling meal. For a 150-pound person this would be 75 – 225 grams of carbohydrates. The lower end of the range should be utilized the closer one gets to riding to avoid gut issues. Here are some examples of what 75 grams of carbohydrate looks like: 2 medium size pancakes with syrup Bagel, cream cheese and 4 ounces of orange juice Shredded wheat (1 cup) with milk and a fruit yogurt Puffed rice (1 cup) with milk and 4 ounces of apple juice Shredded wheat is a complex carbohydrate that will digest a bit slower and you may notice it will give you energy longer. While the puffed rice is lower in fiber than many cereals and may be a good choice for quick energy right before the ride. During the Ride In order to ensure that you are supplying you brain and muscles with a continuous supply of carbohydrate for energy, you carbohydrate intakes should continue shortly after the onset of activity. A minimum of 30 – 60 grams of carb should be consumed for each hour spent on the bike. Below are some examples of snacks that will provide approximately 30 grams of carbohydrate. 16 ounces of Gatorade – Drinking carbohydrates while riding can help improve performance by maintaining blood glucose levels during a time when energy stores start to drop. These liquid carbs will help fuel you muscle and current research suggests that sports drinks may help to reduce stress on the immune system Fig Newton’s – 4 cookies (~40 grams of carbohydrates). These snacks are convenient to carry while riding, easy to digest and are high in calcium and potassium (which play a role muscle function). Banana – 1 large banana (~ 30 grams of carbohydrate). You will find this fruit at many of the aid stations. Bananas are loaded with potassium and can reduce muscle cramping on a week long ride. Two Degrees Energy Bar (~ 30 grams of carbohydrate). These delicious bars are gluten free, vegan and contain chia seeds. One tablespoon of chia seeds contains more calcium than a cup of milk, are higher in antioxidants than blueberries and contain more omega-3’s than salmon. Post Ride Carbohydrates For many, the thought of getting off of your bike after a 5-8 hour ride and eating a meal is hard to “stomach”. However, it is essential to replenish your energy stores by eating almost as soon as you get off the bike. Try and consume a snack with both carbohydrate and lean protein in a ratio of 4:1. On average cyclist must try and eat a minimum of .5 grams of carb per pound of body weight. For a 150 lb rider this would be ~75 grams of carbohydrate and 15-20 grams of protein. Below are some examples of good recovery snacks. Large fruit smoothie with yogurt – Try making or purchasing one with blueberries in it. Blueberries are rich in antioxidants and can help fight off free radicals produced during exercise. Chocolate Milk – Milk contains both casein and whey. Whey is a fast digesting protein while casein is a slow digesting protein that keeps you full longer and helps with fat loss and muscle repair. Kind Granola – 1 cup with skim milk. This contains whole grains, quinoa and flax seeds – making this granola high in omega-3 fatty acids which helps with inflammation. They also make great bars! Remember to stay hydrated throughout the day and fill up your water bottles at each aide station. Providing your body with the proper nutrition can help improve you cycling and ensure your first Ride the Rockies is a success. First Time Rider Social Riding Skills and Safety Scott Christopher, Bicycle Colorado Nancy Thonen, Suncor Safety is an outcome… safety means focusing on specific knowledge, skills and abilities, but also using common sense. Think of it like an equation… Skills + Behaviors = Desired Outcome Your Safety Know Your Stuff – ABC Quick Check Bike – ensure it’s ready to go A = Air – squeeze your tires and plan for 90-120 lbs B = Brakes – check your levers, brake pads C = Chain and Cranks Check visually while riding Smart Cycling Basics Roads are open to cars so be aware and alert to cars, as well as other cyclists and hazards Ride to the right, single file Don’t cross the center line Obey ALL traffic lights, STOP signs, signals Ride within your limits Ride predictably Verbal and Hand Signals Call out and/or point out hazards that you see Call out when you are stopping and pull completely off of the road Use proper hand signals for turning right, left and stopping Announce when you are passing Look behind you BEFORE passing Descending Check equipment, gear before the descent and ensure you are in the right gear Apply gradual pressure on both brake levers – don’t “ride” your brakes Hands in the “drops” with 2 – 3 fingers on the levers Lean the bicycle vs. turning the front wheel Keep your body weight back Inside pedal is up and outside pedal is down Eyes look ahead to where you want to go vs. straight down 1 Avoid Pacelines Pacelines greatly increase risk and majority of incidents happen due to pacelines Communication is key Avoid Distractions Avoid using headphones, iPods Avoid cell phones while riding – two hands on the bike! Have your head in the game and be “present” Keep Your Cool Share the road w/ motorists Ride defensively – you are operating a vehicle so you already know the good behaviors required Other Stuff – Don’t Forget Helmet, gloves, eye protection, sunscreen, water ID, medical information, cash Bright clothing, rain/weather gear – it can snow on mountain passes in Colorado in June Mirror, bell Cell phone – no talking/texting and riding please Repair items Manners Matter Too Practice patience – aid stations and host communities will be busy Ride courteously Review and use your map Know your final destination Say thank you to the police, volunteers, staff – being courteous is contagious! Safety first and safety always…the goal is to end your day arriving in the next host town exactly how you began your day of cycling, only happier! For additional safety tips for the ride, visit www.ridetherockies.com and click on “resources”. 2
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