Most likely you’re not used to riding all day, then waking up the next morning and doing it again. So we’ll help you get ready to do just that! We’ll organize Training Rides in different areas and terrains which vary in difficulty from beginner to experienced Rider.
We organize Volunteer-led Training Rides of varying lengths and difficulties, designed for people of all fitness levels. You can get in shape while meeting Riders in your neighborhood. There is a whole community of fellow Riders out there for you to connect with. You can start to make some lifelong friends while getting ready for an epic journey. Remember, everyone else who has registered for The Ride to Conquer Cancer is in the same situation as you. They may not be ready now, but they will be with regular training and our help.
We’ll also have Orientation sessions where you’ll learn more about bike basics in case you’ve never changed a bike tire or want to know the difference between a road, recumbent, hybrid, and mountain bike. Another important aspect of training for The Ride is learning how to properly fuel your body through proper nutrition and hydration. So once you sign up for The Ride, you’ll receive a Ride Manual to learn about eating and drinking right, track your training progress and learn important stretches to keep your body limber. And last but not least, you can always call your Ride Guides when you have questions about how to physically prepare for The Ride. They’ll be able to provide you with one-on-one advice and guidance to ensure achievement of your goals.
We are looking for Riders who would be interested in being a designated Training Ride Leader. This involves choosing a place and time that work well for you and others, and letting us know the details so we can post it here and invite others to join you. If you would be interested in being a Training Ride Leader, you can sign up by clicking here or call us at (877) 688-BIKE.
Stretching regularly before and after your training rides and workouts will help attain and maintain flexibility. This will have tremendous payoffs for you during The Ride - muscle pain, stiffness, injuries, and fatigue will all be lessened. The following stretches should be incorporated into your weekly training schedule now.
A) Slowly tuck your chin in to your chest until you feel a mild stretch in the muscles. You will feel a stretch along the back of your neck.
B) Keeping your mouth closed and leading with the chin, slowly tilt your head back. You will feel a mild stretch in the muscles along the front of your neck.
LEGS & HAMSTRINGS
5) Butterfly Stretch
6) Gluteus Stretch
7) Spinal Twist
9) Calf Stretch
11) Straight-leg Raise
12) Seated Hamstring
ARMS & SHOULDERS
14) Shoulder/Chest Stretch
15) Shoulder Blade Hug
Sooner or later, you’re going to be faced with the most common source of bicycle misery - the flat tire - usually caused by a tiny puncture to your inner tube. Flats can put an abrupt halt to a terrific ride. However, if you’ve brought along the proper equipment, fixing a flat can be done quickly so you won’t lose too much time. You should practice repairing a flat before The Ride. You’ll need the following items:
Follow these steps:
A B C
1. Remove the wheel and depress the valve stem to release any remaining air.
5. After locating the puncture, rough up the area with sandpaper contained in your patch-kit.
6. Apply the rubber cement contained in your patch kit, and let dry for five minutes (or as patch kit manufacturer specifies).
7. While the rubber cement is drying, make sure the rubber inside the rim is on straight and covering the tops of the spokes.
8. Peel off the back of an adhesive tire patch and fasten the patch in place over the puncture.
9. Place tube back into tire (D). Place the valve stem back through the rim hole, and tuck the rest of the tube inside the tire - working away from the valve.
10. Using your hands, reinstall the tire onto the rim (E). Do not use tire irons, unless absolutely necessary.
11. Partially inflate tire and check that the tire edge is even all the way around and not pinched between the tire and the rim. Also, listen for the sound of escaping air from the tube. Inflate tire to the pressure marked on sidewall of tire.
12. Remount wheel on your bike, checking alignment and brake adjustment.