Preparing Physically
Before beginning any exercise program, consult with your physician. Set a goal to come to most of the Training Rides. They help you build up your strength and endurance. Between rides, cycle with a friend a few days a week. Do stretching exercises before and after each ride. To improve your performance and reduce soreness, ask your local bike shop for a fitting. They will adjust your bike to fit your body and you will feel the results. Develop your skills by consulting with local experts at our sponsoring bike shops. Also check out www.bikeleague.org.
Eat Well
Eat a good breakfast before a morning ride. During the ride, eat fruit and energy bars every 15-30 minutes to keep your body going. At Training Rides and at the Ride, we provide food at the rest stops but NOT at the start on Saturday, September 26.
Drink Water
Drink plenty of water before and after a ride. Have at least 10 oz. of water every 15-30 minutes. For rides over two hours and in hot, humid weather, drink more, preferably sports drinks. They empty more slowly from your stomach. Sports drinks can also increase your performance, reduce cramps and lessen the possibility of heat stroke. If you get dehydrated, you’ll get nausea, chills, and muscle cramps.
Take Care of Your Skin
Use sunscreen and lip balm with SPF to protect yourself from the sun. Use Saddle butter or Chamois Butt’r to prevent or heal chaffing.
Dress for Success
Make sure you have a well-fitting helmet, eye protection, shoes, gloves, shorts and jersey. Cycling gear is known for its functional design. It is specially cut to fit you in the riding position with practical features to make riding even more enjoyable. Eye protection needs to fit close to your face to keep debris from flying into your eyes. Riding shorts are popular because they feel good and make riding easier (remember you don’t wear underwear). Good jerseys allow for evaporation of sweat. Gloves are essential for minimizing hand numbness and providing crash protection. They also improve your grip and absorb sweat. Cycling shoes have stiff soles so that your feet won’t flex and get tired.
How to Choose a Bike
First things first...you’ll need a bike. If you need to buy one, find someone who knows more about bikes than you do. Go to a sponsoring bike shop where the staff are trained to adjust both bikes and helmets. If you already have a bike, take it to a sponsoring shop to have it tuned and fitted. You’ll be amazed at the difference you’ll feel once the bike is adjusted to fit you properly. Road bikes are best designed for this ride. Mountain bikes are slower because they are heavier and have knobby tires. If you decide to ride your mountain bike, you can save yourself lots of energy by changing to slick tires.
Bicycle Set-Up
Bike maintenance is a must! Before riding, make sure your bike is in working order. You don't want to get stuck out there, when you could have prevented it. Always do a general check, taking note of the ABC Quick Check:
- Air pressure in your tires
- Brakes in working condition
- Chain and Cables clean and lubed and Quick- release bolts tight. Maintain your brakes and gears with an annual tune-up. Chains should be replaced once a year and bikes should be washed, cleaned and greased at least once a month.
A Clean Bike is a Fast Bike
The Tour to Tanglewood requires that you have your bike inspected at one of the partnering bike shops.