You’ve been training all summer, and ride week is finally here! Team YLC captains Katelyn, Joblin and Jake have some ride day tips:
Group Cycling 101:
- Ride single file
- Provide enough room between the bike in front of you and yourself for you to stop abruptly. Whatever you do, don’t overlap wheels!
- Never coast downhill drinking water….it’s more dangerous due to speed
- Hydrate! Often!
- REMEMBER TO SIGNAL.
A big rider riding really hard can burn up to 1,000 calories per hour, yet during exercise the body can only assimilate about a third of those calories. As a result, if you eat to keep pace with energy expenditure, most of the calories will sit in your stomach and you’ll feel terrible. Instead, take in small amounts of calories frequently — every 30 minutes or so. You’re not replacing all the calories lost, but 200 to 350 per hour will keep you going. And while it’s likely you’ll lose 32 ounces of fluid per hour on your ride, you only need to drink 16 ounces per hour to keep from dehydrating on even a three- to four-hour ride. Drink too much and you could cramp.
Gear You Need for Ride Day / Long Training Rides:
- Lights (front and back)
- Little seat pack complete with:
- spare tire tube
- tire pump or CO2 canister (don’t forget the insulating sleeve – frost bite in summer SUCKS.
- tire levers (tools to remove the outside tire tread)
- emergency cash – $50 is enough
- anti-inflammatory pills
- multi-tool with Allen wrench and screwdrivers
- Phone and external phone battery or charger – best case scenario, you’ll be on the road for 7 hours if you’re riding from Copley to Provincetown.
- Water bottles – make sure you have ones that properly fit in your water bottle cages.
- Helmet that is adjusted properly – a bike shop can help you do this.
- Padded bike shorts – whatever you do, DO NOT wear skivvies under your bike shorts; more layers = more friction = you begging a random mother on the side of the road for baby powder. Don’t be that person.
- Sunglasses – look like a badass and save your eyes from road debris!
- On ride day, SAG vehicles and pit stops will have gear backups for riders.