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Training Rides

 

About Training Rides
Suggested Training Guidelines

STRETCH!

How to Repair a Flat Tire


Click here for the Training Ride schedule
Click here for a list of Training Partners



About Training Rides

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. webimage_leaning_blk

 

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.


Training Ride Leaders

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.

 

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Suggested Training Guidelines

 

STRETCH!

 

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.


NECK


Stretch_11) Flexion/Rotation
Slowly tuck your chin in to your chest and rotate your head toward one shoulder. You will feel a mild stretch in the neck muscles.

 

  

Stretch_2a2) Flexion/Extension

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.

 

Stretch_2bB) 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.

 

 

 

 

ABDOMINALS

Stretch_3

3) Extension
Lie on your stomach and prop up on your elbows until you feel a mild stretch along your stomach muscles.

 

LEGS & HAMSTRINGS


Stretch_44) Lunge Stretch
In a lunge position, keeping your forward knee behind the forward ankle, lower your pelvis to the ground. Keep your head up, shoulders level, and eyes looking forward. This is for your groin and hips.

 

 

 

Stretch_55) Butterfly Stretch
Using your elbows, press your knees down toward the floor. This stretches your inner thighs and hips.

 

 

 

 

6) Gluteus Stretch
Lying on your back, hug your knee toward your chest to stretch the muscles in your bottom.

 

Stretch_6

 

 

Stretch_77) Spinal Twist
Cross one leg over the other extended leg, planting the foot on the floor. Twist your trunk toward the crossed leg.

 

 

 

 

 

Stretch_88) Squatting
Keep both heels planted and lower your butt into a squatting position; hold the position.

 

9) Calf Stretch
Using a support in front of you, extend one foot three feet away from the support, with the heel firmly planted. Lean forward to stretch the calf of your extended leg, putting your weight over the bent leg.
Stretch_9

 

 

 

 

  

10) Quadricep
Bend one knee, grabbing the ankle or
Stretch_10foot. Gently pull your heel towards your butt, stretching the front of the thigh.

 

 

 

11) Straight-leg Raise
Lie with one leg resting on the floor and the other thigh flexed up toward the ceiling. Holding your thigh with your hands, slowly straighten your knee until you feel a mild stretch along the back of your thigh (hamstrings).

 

 

Stretch_11

 

  

12) Seated Hamstring
Bending at the hips, lean forward reaching your hands toward your feet. This stretches the back of your thighs and lower back.

 

Stretch_12

 

 

ARMS & SHOULDERS
Stretch_1313) Back Scratch Stretch

Reach behind your head and grasp the opposite elbows, gently pulling it back and towards the center of your body. This stretches the triceps, the muscles on the back of your arms.Stretch_14

 

14) Shoulder/Chest Stretch
Interlock your fingers behind your back. Keeping your chest high and eyes looking forward, gently raise your arms.

 

 

 

 

 

 

 

Stretch_1515) Shoulder Blade Hug
Stand or sit with a normal curve in the low back, midback and neck. Grab your elbow with the opposite hand and pull it straight across your chest. This stretches the back of the shoulder.



 

 

 

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How to Repair a Flat Tire 

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:

tire irons
bike pump
patch kit or spare inner tube

 

Follow these steps:

 

A                                        B                                       C    


tireAtireBtireC

 

1. Remove the wheel and depress the valve stem to release any remaining air.
2. Insert the end of one tire iron (A) under the tire edge and hook the other end to spoke. Start near the valve.
3. Insert the second tire iron (B) in a similar way a few inches from the first tire iron. Slide the second tire iron to pry the rest of tire edge off one side of the rim (C). Leave other side of tire edge on the rim.
4. Carefully remove the inner tube and locate the puncture by inflating the tube with your tire pump. To find the puncture, listen and feel for escaping air. If you’re at home, immerse the inflated tube in water and look for air bubbles. Inspect the inside of the tire and remove any sharp objects that may have caused the flat. If you’d rather replace your tube entirely, skip to step 10.

 

                              D                                                 E

 

tireDtireE

 

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.

 

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