As we are breaking into the spring riding season preparing for some variety of group rides here are some tips that are helpful for you to be successful whether you are riding 20 miles or your first century. The choices for those long supported rides are endless in our bike-friendly neighborhoods here on the western front.
1. How long can you ride in a day? Your limit will be about three times the duration of your average training ride. So for a 100 mile day long ride you should be training an average of 30 miles. Start the ride early to avoid late finishes on organized rides, you don’t want to miss the end of ride party!
2. To maximize your endurance on a long ride it is important to stay hydrated and have a high enough calorie intake of the right foods to keep from “Bonking”.
a. Breaking the ride into segments can help you mentally get through a longer ride. For instance, break a 100 mile ride down into 4 rides of 25 miles and ride each at a pace you are comfortable with. On organized rides there is usually a rest stop at least every 25 miles to aid you in this effort.
b. Wear stiff sole shoes, padded shorts, and gloves to prevent raw spots and blisters. Some “chamois butter” in the riding shorts is a good thing also. Wearing sunglasses will protect your eyes and reduce fatigue from glare. Taking a bug in the eye at 25 miles an hour is not a good thing!
c. A helmet is mandatory on all organized rides and is the best way to protect you from a head hit on the pavement or the ground. Pick a light, comfortable and well ventilated helmet. You should replace the helmet every three to four years as the components tend to deteriorate.
d. During the three days before a long ride eat carbohydrate rich meals and drink plenty of liquids. During the ride, always eat before you feel hungry. Good choices are what end up being at most organized ride rest stops: bananas, dried fruit, dates, cookies, bagels and commercial energy bars and gels.
e. Eat steadily but lightly throughout the ride but don’t stuff yourself at the reststops carry some food with you in your jersey pockets.
f. Drink before you are thirsty, two bottles per hour is a good suggestion. One bottle of water and one bottle of sports drink can be helpful in keeping you hydrated and add some additional calories. Don’t drink sports drinks exclusively.
g. Vary your riding position regularly and stand up on the bike peddles every few minutes to relieve saddle pressure. Stretch, do slow neck rolls and shoulder shrugs to keep from getting stiff.
h. Ride with someone else who has a similar pace, companionship and conversation make the miles go faster than riding alone.
i. And for all us winter sports folks whose hide hasn’t seen the sun for several months some sunscreen would be a wise thing to put on our exposed body parts on these long rides.
3. Use a backpack style hydration system for water and a water bottle with sports drink for long rides in backcountry and on mountainbike rides away from towns. Some of these hydration packs will hold up to 100 ounces of fluid.
4. Bring along the right tools for your specific bike to take care of flat tires, broken chains and loose spokes. Even on organized rides the sag wagon or mechanic may be a long way away when you break down. Two spare tubes is a smart thing to carry on long rides.
5. On multi-day rides plan on getting to your destination in the early afternoon to guard against any unexpected gear or weather delays. You also are left with time to do some local exploring at your destination.
6. Always pack some lightweight raingear. Weather can change quickly here in the Rocky Mountains.
7. To avoid expensive part failures, have your bike checked out at a local shop and serviced before a long ride.
8. Bring along some form of identification and emergency contact information on your person in case of an emergency. A cell is not a bad idea either
9. On long group rides a simple rear view mirror on helmet or handle bars is good so you can see what is coming up behind you.
10.The new varieties of small digital cameras make it easy to catch some of those great shots on our scenic rides around here.
– Neil Poulsen, Club Member