Sundays
Join us for training rides led by Allan Mayer every Sunday! Here are this week’s details:

The last group ride takes place this Sunday, two weeks before the CASA Tour starts on June 18. We'll be doing a metric 100, leaving from Ardrossan Recreation Complex and winding our way up to and through Elk Island Park to Lamont and back. Start time is 9 a.m. Forecast calls for plus 30. 

Click here for gpx file: https://ridewithgps.com/routes/33039006

Praticipate in training rides
Be sure to attend Sunday training rides to build your cycling endurace and Wednesday rides to get used to climbing hills.

Do cross training
If you don't have time to get out on your bike, try cross training. Whether it's stairs, hill climbing or a brisk walk, it's about building your fitness level.

Susan Agrios, founder of Agrios Mindfitness, is a strong cyclist who has done CASA rides. Her work schedule doesn't give her a lot of time for long bike rides, so she often does stairs and other leg strengthening exercises to get ready for cycling.

Check out Fit to Play

Fit to Play was developed by the Norwegian School of Sport Sciences and Oslo Sports Trauma Research Centre. They have exercises to support a range of sports, including warm ups, core strengthening and more. Check out the ones for cycling.

Build your cycling mileage
Gradually building your cycling mileage is the best way to avoid injury. Track your training by hours not kilometers. Increasing your weekly mileage by 10% is a good rule of thumb. Read about building your cycling endurance.

Do a power workout

Try cycling the same hill over and over for a power workout. You'll engage your quads, glutes and calves more than you would if you were cycling on flat terrain. This will help to build your endurance for the long climbs on our CASA ride.

Personalize your fundraising page
Add a profile photo to easily personalize and identify your page. Then share your personal WHY in the description. Why are you cycling for CASA? Why does mental health matter to you? Why did you choose this cause, this event and CASA in general?

You never know until you ask
Don't be shy about asking friends and family to support your ride with a donation. Ask your dentist, family doctor, hair dresser, mechanic and other people you do business with.

Make it easy for others to donate to your ride
Send an ask email to everyone in your address book. Make sure you include a link to your donation page or other information about the event. 

Plan your own fundraising event
Get creative and plan a fundraising event with family, friends, colleagues or community to raise dollars towards your ride! Here are some ideas to get you started:

• Garden party
• Paint night
• Cooking class
• Wine tasting
• Bingo night
• Outdoor concert
• Fitness challenge
• Silent auction

If you have an idea for a fundraising event and don't know where to start, please contact:

Ashley Cruz
Philanthropy Officer of Events
ACruz@casaservices.org
780-914-8156