Training for first organized ride

[FitFreak]

In five weeks I will participate in a local organized ride. It's in memory of a young girl that was killed while riding her bike in the MS 150 back in 2003. There are 4 different rides to choose from and I plan to ride do either thge 42 mile or 62 mile ride. This will be my first organized long idstance ride...actually my first organized ride at all. So far the farthest I've ridden is 11.6 miles.

The route is fairly easy...flat road (as most south florida is) running along the ocean, but at the end of the June it could be very very very hot. My BF will be riding as well but he plans to do the 62 miles and will eventually leave me behind since he can go faster than me. I pedal at about 13 miles per hour currently.

Any advice on how to prepare/train for a long ride?

[alpinerabbit]

once a week long ride- just go a bit farther every week - challenge yourself or let your speedy BF challenge you, and you will be surprised how far you can actually go. On the big day, you'll make it 20% farther no problem.

Practice eating&hydrating. Stop for coffee if you need to. Just do the miles.

if you want, once a week short, hard ride with a hill or two if you have any.

[Trek420]

Congrats on your first long ride! Some good ideas here:

http://forums.teamestrogen.com/showthread.php?t=23488

[bouncybouncy]

Don't let flat fool you! I started riding there and the big thing I notice the difference between there and here in the mountains is: here I get to "rest" on the downhills...in S Florida you are pedaling the whole time!!!

Also, is this on A1A? I felt like the cross-wind acted as a head wind regardless of which way you are going!

Now, don't let what I said get you discouraged!!! 5 weeks is a long time to work up to a metric (the 62 miler) do as rabbit says and get a loooong ride in each weekend! Drink plenty...then drink more! Emergen-C has a great new water additive with electrolytes...I hear nuun is good too! Start now playing with electrolytes and food...see what works best for you.

sunscreen
sunscreen
sunscreen

Take advantage of the rest stops...especially if it is hot! I used to wear a long sleeve white (thin wicking material) shirt...it kept me cooler! check these out:

http://www.teamestrogen.com/products.asp?pID=20747

worth every penny on sunny days!

In the beginning of my life as a cyclist organized rides was a great way for hubby and I to go our own pace and yet ride "together" sort-of-speak! He could ride ahead but had the peace of mind knowing I was "looked" after! (SAG vehicles, other riders, volunteers!) Let him ride his own ride and you find people your pace and make new friends! I loved it that way...

Set a goal each weekend...you say you have ridden 11.6 so far...do 18-20 this weekend...26-30 next weekend...36-40 the next...if you don't quite do the mileage one day then get out there the next and finish!

Take it slow...rest...find shade and stop for a sip of water...the FL heat can be brutal so pay attention to your body and don't exhaust! I used to ride along and then the last mile or so I would push so hard it hurt...that way I knew I was getting a good workout but if I bonked I was near the car or home!!! That may not work for everyone but it did for me!

With all that said...go...have fun...smile...enjoy...and count your blessings you are able to do such a wonderful ride!!!!

side note***I did a full century (my first ever in the mountains) last year for JDRF (Juvenile Diabetes) it was amazing how I made it through by thinking how easy this one day of my life was compared to what my little cousin goes through daily...sometimes doing things for others makes your body do amazing things!!! link to my ride that day:

http://www.flickr.com/photos/lauriea...7601984603747/

ok...sorry so long! I seemed to be long winded lately

[BeeLady]

On the flier or website where you sign up for the ride, there should be an indication of how frequent the rest stops are, usually every 10 - 15 miles. I was told be an experienced cyclist that one of the keys to a long ride (not necessarily a fast one) is hydration/nutrition maintenance during the ride.

So, plan on stopping at every rest stop. If you aren't urinating by the second stop (hopefully by the first one as well) you need to take in more fluids. The rest stops should have extra sports drinks or water so you can re-fill your water bottle for your bike and drink some extra at the stop. Hopefully you can drink water/sports drink while you are pedaling, if not practice that before the ride. Staying hydrated is probably the most important thing you can do to improve your endurance in the hot, humid weather. And you will need some type of sports drink in addition to or in place of water.

Next thing, eat a small amount at each rest stop. Something that won't upset your stomach. Usually there will be bananas and oranges and maybe some PB & J half sandwiches. Nibble at every stop.

Doing a few gentle stretches at each stop is a good idea as well. Try to have your stops last 10 minutes or less. Take more time if you need to, but try to get the drinking, nibbling, stretching and peeing done in a timely manner.

If you have comfortable riding shorts and remember to change your hand position while riding, maybe move your toes around inside your shoes, and change where you are sitting on your seat every few miles, you should do fine.

[FitFreak]

Thanks for all the advice. this has been very helpful. I went on my third ride this morning with my boyfriend and did 18 miles. My speed still isn't that fast (about 12-13 mph) but I was more consistent in my pedaling. I was exhausted towards the end. I was originally shooting for 40 miles for this ride, but may end up doing only 22 given my current pace.

Even though I've only gone out 3 times I really love riding. I don't know why I didn't do this sooner. My boyfriend has been trying to get me on a bike for the past 3 years. If I had only known how great it was!

I've been riding in running sneakers but am thinking I should consider getting proper bicycling shoes soon. How do you know when you're ready? I'm a little worried about clipping in and out without falling on my face.

[BeeLady]

You're ready to go clipless (cycling shoes and special pedals) when you want to go farther with the same or less effort then when wearing tennis shoes. I believe they really do make a difference in effort. They also, if properly fitted, will keep your foot in the best position for riding at all times. And, the cycling shoes are stiffer than tennis shoes which will help your feet be more comfortable.

My bike shop put my pedals on my bike and clips on my shoes. They put my bike on a trainer in the shop so I could practice unclipping. The LBS guy adjusted them so they were very easy to unclip. I use the Shimano shoes and clips with more mountain bike-like shoes since I wear them into grocery stores, etc. The road shoes are completely flat and more difficult to walk in while you are off your bike. Either kind should be fine depending on how you will be using them.

I was also told to get use to always using the same foot to unclip at every stop. Make it a habit.

In the two years that I've been using them, I haven't fallen (yet). Nor have I come unclipped on a hill or any other time that I didn't want to come unclipped. And when I have to ride in tennis shoes now, I really don't like it!

[hirakukibou]

I agree with Lauren, I think if you are going to be doing long distances, clipless pedals would be the way to go. I had the same experiences where the LBS put me on the trainer and I clipped in and out until I was comfortable. Although I wasn't as skilled or lucky as Lauren in that I did fall eventually, it wasn't bad and my partner looked at me and said "Congratulations, now you are a real cyclist!" There is a lot of info on pedals in the threads here, good luck on that and on your big ride.

[alpinerabbit]

You are ready when you get your first foot burn and when you run out of quads for the first time. This means you have more muscle at your disposition with clips (or cages); as said above Sneakers do not have the rigid sole required of shoes appropriate for cycling distance.

Boy was I sorry for the sneakered types at local rides when they were shaking out their numb, burning feet.

[Southside Sally]

I started riding this year, and began with the clips. I fell over the first time out when I unclipped on the left at a stop and promptly leaned right. Scraped up my knee a bit, but it scared me so that it took another 8 months for me to get back on. I just finally got mad at myself because I had this great bike that I was too scared to ride. So, I got on, and rode loops in my neighborhood until I got to 6 miles. Last month I started riding with a local group and it has taken me 3 or 4 more rides to where I feel perfectly comfortable on my bike, clips and all.

Best of luck!

[clarson1178]

clips are the WAY TO GO!!! you wont be disapointed. start in a door way here you can hold onto the sides of the walls, if you don't have a trainer and just practice, then go to a grassy field, then HIT THE ROAD and LOVE IT.

[violette]

Don't feel bad...The first time I wore my clips, I stopped and forgot I was still cliped in. I slamed on the ground and hurt my arm. But now, it's just second nature to unclip before stoping or if if I see somthing ahead that I have to stop. Just practice, you'll be fine afer a few rides.

[Pedal Wench]

Don't laugh, but start riding with "imaginary" cleats. Every single time you're going to stop, think about twisting your ankle to unclip. Every single time you're starting up, think about getting that foot into your imaginary pedal. Once you don't have to think about it anymore, you're ready! It's much better to mess up with imaginary pedals...

[j.nurse63]

Don't laugh, but start riding with "imaginary" cleats. Every single time you're going to stop, think about twisting your ankle to unclip. Every single time you're starting up, think about getting that foot into your imaginary pedal. Once you don't have to think about it anymore, you're ready! It's much better to mess up with imaginary pedals...

WOW....what a great idea! I have been so hesitant to start clipless. I don't want to fall Yesterday, I rode 40 miles and my feet were numb so much of the trip. Hard to enjoy the country while your shaking out your feet.
Tomorrow I will start with "imaginary pedals".
....wondering if it is like "Imaginary friends??"

[cyclinggrlUT]

If you are a member of a gym, go try out their spin bikes. Take your shoes and practice clipping in and out. That's how I did it!