Get out and ride at least three days a week, about 10 miles each day.
- Ride your own pace.
The main goals of training for a charity ride are:
- Get used to being on the bike for a couple of hours
- Be comfortable riding in a group
- Be able to eat and drink on the bike
- Key areas of discomfort are:
- The saddle (chafing and numbness)
- Handlebars (wrist and hand pain)
- Learn to ride in a straight line
You need to be able to do this so that when you look over your shoulder to see where your friend is you don’t swerve into the path of other riders.
- Practice this maneuver in an empty parking lot or on a wide trail away from traffic and other riders.
- In a large group ride scenario you need to be predictable in your line choices on the road.
- Practice riding hills by doing hill repeats as your climbing improves.
- Change your gears.
- Try an easier gear to ride up the hill.
- If you don't have time for hills, push yourself to go hard once you have gained some fitness.
- There are four basic zones or levels of exertion:
Most of your training should be in zone 1 and 2. Hills should be ridden slow enough that you are in zone 3. Zone 4 is for racers only. Get in the habit of identifying which zone you are in as you ride.
- Zone 1 (easy) is being able to hold a conversation as you ride.
- Zone 2 (endurance) is being able to talk off and on.
- Zone 3 (power) is where you are pushing yourself hard for more than a few minutes - talking is difficult.
- Zone 4 (sprint) is going as fast as you can for very short amounts of time – talking is impossible.
- Learn how much you need to eat and drink.
- Train for food and liquid as well as exertion.
- Carry a water bottle in the bottle cage on your bike or one could be carried in a cycling jersey pocket.
- Keeping yourself fueled during the ride is important!!
Buy the shorts! This is one item of cycling clothing you really need-“padded, cycling shorts”.
- The pad reduces any seam rubbing, prevents chaffing and adds comfort to the bum.
- If you don't like the look of Lycra, wear light shorts or skirt over top of cycling shorts or buy cycling skirts or mountain bike shorts.
- Apparel suggestions for the top of the body:
- Consider wearing a wicking shirt. Cotton t-shirts get heavy and cold when sweating.
- You don't need to buy a cycling jersey, although the pockets offer a place to carry food, bottle, tools and a tube.
Bicycling is a great way to exercise, experience the landscape of a community and is good for your mental and physical well-being.
***Thanks for taking the challenge by participating in the American Dream Scholarship Ride!***
For additional ride details or to become a sponsor, please contact us at:
Scheduling and Event Management Office
PO Box 1002
Millersville, PA 17551-0302
717-871-5926 (weekdays: 8 a.m. – 4:30 p.m.)