Road to Bike Across Kansas » Cycling

Century Training ~ How to Train for a Century Ride

Jackie — Thu, 13 May 2010 14:13:12 +0000

My goal for this year is to ride a century before the cold weather hits. I’m still gearing up for BAK next year, and feel a century is a great way to build my confidence.

I’ve done some looking around for some training guides. I’ve gotten books out of the library and read them, but everything is soooo complicated. It’s like I’m training to go to the moon, not ride my bike 100 miles. I know it’s a long way, but I am a work at home mom and need something simple to get me prepared for this journey.

I recently found the Century Training Guide. It’s an ebook, so I ordered it and it came right to my computer (which I love). This training guide is very thorough, but it’s very simple.

He starts out the guide by telling you what a century is and then goes into the equipment you’ll need and how to prepare for the ride ~ the right clothes, bike equipments as well as a fantastic bike kit list ~ which I found invaluable.

He then gets into the training. He offers some high tech ways to train as well as some lower tech ways to do the same thing, which I really like because I don’t really want to spend a lot of money on high tech devices. (Well that’s not really true, I’d love to spend them money on them, but it’s not in the budget right now!)

He shows you not only training on your bike, but also weight training to get well rounded fitness and strength. I think this is really important, because I think my big foot issue last year was partially due to only working out on the bike, and not stretching/working other parts of my body. (Hoping to avoid the foot thing this year).

The on bike training is very thorough, but not too confusing. He breaks things up into “zones” which can be measured by heart rate (or perceived exertion if you don’t have a heart rate monitor). Each zone has a certain purpose and you workout in each zone on specific days for specific times. This allows your body to stretch its limits, but also have time to recover ~ which is really important.

I really like how the training is really easy to understand and it feels like something I could actually DO! What I REALLY like is at the end of the book he offers 3 workout charts. He lays out which zone you should be working out, for how long and when ~ but for 3 different fitness levels. So even if you are a super beginner (like I’m going to be after a super lazy winter) this century training will work for you as well.

After the training section he goes into nutrition ~ which is huge to make it through 100 miles on your bike. He lays out a very sound nutrition plan ~ to use through training as well as the day of your ride. He also includes an entire section on vegetarian nutrition ~ while I’m not a vegetarian, I thought it was an excellent addition to the book.

All in all this century training guide is very thorough, but what I like best is it is simple enough as not to be so overwhelming I just put it away. This is century training I can do! Which is great, because then I might actually do it. If you’re looking for a straight forward guide to learn how to train for a century I highly recommend it.

What the Heck Am I Gonna Do All Winter?

Jackie — Mon, 05 Oct 2009 13:57:15 +0000

photo credit: Lee Sie

Well it seems official ~ fall is here. The leaves are starting to change, the days are getting colder and the nights are getting downright COLD. Not only that it is getting rainy and the wind has been blowing full tilt for a week now. All of these things make me less than eager to get on my bike, even though I really want to go for a bike ride.

So I’m in a bit of a quandry.

It’s not like this type of weather is going to go away or get any better, for that matter, for the next 4 or 5 months. So what am I going to do with myself for the next 5 months?

I was reading Fat Cyclist’s blog this morning and he apparently intends to just let all his hard work and fitness go to hell eating twinkies all winter. I just can’t really handle that. I’ve worked hard in the last couple months to get myself in good enough shape to meet the goals I had set for myself. I just can’t wrap my head around letting it all go south and having to start over again in the spring.

Here’s the deal though ~ I hate exercise. Yeah, I don’t really consider riding my bike exercise, it’s just this fun thing I get to do to get some peace and quiet and alone time. It doesn’t much seem like that when I think about riding on a trainer in my living room with my toddler screaming and running around and me having to watch out she doesn’t put her fingers in the spokes.

So what’s a new bike rider supposed to do in her first off season?

Oh ~ did you think I was gonna have a big plan?

Not so much.

I do think I will get a trainer. I would like to do more yoga. I would like to do more weight bearing stuff.

Hmm… these sound like the ideas I’ve been having for the lat 30 somthing years lol. Therein lies the problem. How do I actually get motivated to do all this stuff? I have an elliptical trainer and a full gym in my basement, but I haven’t been down there in a couple years. It’s not like the opportunity is not here, I just can’t get motivated enough to do it.

I am hoping to get a new road bike around Christmas time this year. If I got a trainer maybe I could set a mileage goal I had to meet before I can get my new bike?

I also recently picked up a training guide for centuries ~ maybe I could do the training involved on the trainer. That might be fun ~ maybe I could even start a contest with some cycling friends of mine ~ most winter miles?? Maybe I could even set up a way to do a century in my living room?

OK ~ I’m starting to see possible ways I can get motivated, and I really think most of it is going to have to be on the bike. It’s definitely not the same as having the wind in your hair and blowing in your ears, but I think I can make it work. The alternative is letting it all go to shit and starting over in the spring, and I’m REALLY not feeling that.

So it seems the first order of business is to get a new trainer and eek out some space where I can ride it. I’m gonna start looking at Craigslist today. Know what’s really funny? My husband was trying to get me to buy a trainer a month or so ago. I kept telling him “I don’t need a trainer! I’m gonna ride outside”. Ha ha ha ~ yeah, I forgot what a wuss I was about being cold.

What keeps you motivated and in shape through out the winter? Is there something we can do together? I’m game, if you can think of something. I’m ready to stay in shape ~ I’m loving how I’m looking and feeling ~ and oh yeah, I really haven’t mentioned this at all but I’ve lost 12 pounds so far since I started riding my bike. That feels GOOD!!!

Managing the Aches and Pain Biking Can Cause

Jackie — Thu, 01 Oct 2009 14:03:44 +0000

photo credit: JoshuaDavisPhotography.COM

Biking is a strenuous sport, especially when you decide to take on long distances. Long distance cycling can lead to a lot of different aches and pains in quite a few areas of the body. What it comes down to for a lot of these pains, especially in the beginning, is that you are using muscles in a way they are not used to being used.

To solve this problem you can do some things to condition your muscles, which will help eliminate the pain biking may cause, but you can also use stretches to help alleviate muscle aches and pains you are already dealing with.

I was reading a bike blog the other day, Bike Carson, he had posted a video from Luke Wold (of Wold Fitness in Carson City) about some stretches you can do to help prevent low back pain after a long bike ride. The video was great, and the stretches have definitely helped, even though I haven’t experienced a lot of low back pain, I could tell the muscles the stretches were targeting were, in fact, really tight.

What was really cool was I asked about my crazy toe cramps after the Walnut Valley ride and Luke (the guy that made the video) was kind enough to respond with some exercises I can do to strengthen my toes and feet, as well as some things I can do to help alleviate the foot pain.

Here’s what Luke had to say:

Hey Jackie,

Toe and foot cramps are really common in cyclists. This is because of weakness in the feet.

See, if they wear a stiff cycling shoe, they crunch their toes up trying for some extra power. If they wear regular shoes, their foot flexes and works some muscles they don’t normally use.

To strengthen the muscles of the toes and feet, I like to have my clients work out in their socks. This has an added benefit of fixing a lot of knee problems.

Think of a foot next to a shoe. For performance and health, which of the two should be stronger? A great foot will do good in a crummy shoe, while a great shoe can’t make up for a weak foot.

I’d prescribe:

- sock/barefoot walking and warming up when doing land-based exercises
- Massaging the whole sole of the foot with a tennis ball
- taking your shoes off at your desk and crunching a towel up with your toes, then spreading it out and crunching it up again
- adding in some calf raises where you really focus on pointing down your great toe, this trains the flexor hallucis longus, which seems to cramp the most
- making sure to drink enough water

Have fun riding!

~ Luke Wold

PS – For you really hardcore types that want a KILLER calf exercise, try one-legged hops holding a dumbbell on the same side as the working leg. Hop hop hop!

I thought it was great that he was able to give me some real suggestions to help with this problem, when I’ve pretty much heard “get cycling shoes” from everyone else. I’ve been doing the toe exercises ~ it’s pretty easy since I sit at my computer desk every day. Now I find myself grabbing things with my toes all the time, whether it’s sand when I’m out playing with Hanna or the dog who’s laying on my feet. My feet are still kind of achy, but I think that’s because I’ve been giving them such a workout the last few days.

You really should stop by Bike Carson it’s a pretty fun read, and I love to check out other places in the country where people are riding. It’s so interesting to see the different landscapes and environments people get to enjoy. So make sure you check it out, and here’s the video on back stretches to prevent the lower back pain bike riding can cause.

Lady… My Ass Hurts EVERY Day

Jackie — Thu, 24 Sep 2009 13:53:18 +0000

A couple weeks ago my husband was looking through some cycling forums trying to find a solution to his seious butt ache problems. In the forum someone talked about a conversation he had heard between a lady and Lance Armstrong. She asked him how he rides without his hiney hurting, and his reply was.

Lady, my ass hurts every day.

This whole idea of riding through pain intrigues me. You know pain is one of the reasons I hate exercise. I hate lifting weights because I can’t move the next day, aerobics gives me plenty of aches and pains, and it seems easier to quit than to suffer.

So what makes cycling so different?

Really ~ I’m being serious. The last two rides I’ve done my feet have not only been numb, but they have been in serious PAIN. I’ve had this weird foot thing before where it feels like I’m walking on 10 inch chef knives every time I take a step, and this is what it feels like every time I push the pedal down one more time, and yet I keep doing it.

I have not gotten off the bike. I have not put the bike back in the barn.

In fact, I have actively gone out looking for solutions. I’ve bought cycling shoes. I have bought new sneakers. Robert told me his foot numbing was helped my a new seat ~ and I’ll be looking into that soon. I’m making an appointment with my kinesiologist to deal with the foot pain issue.

Spending all this money to fix this issue so I can keep riding. What it is about cycling, and cycling now that has me so enraptured I’m not only willing to be in pain, but willing and ready to spend money to solve the problem so I can ride even MORE!!

I don’t know. I think it’s about the freedom, the solitude, the fresh air, the confidence I have gained, the joy it gives me to know I created all that power to get myself, this bike (and many times a toddler and a trailer) home, even when I thought I might not make it and contemplate whether I’ll need to call someone to pick me up. I have never felt this way about a sport, or exercise before.

I have always looked for the easiest, and most simple reason to stop doing, I have never gone out looking to do more.

There’s something magical about cycling. You can feel it just talking to other cyclists. You can feel it when you read the story of someone else’s ride. You can feel it when you get together, the anticipation of a good ride with a group of like minded people.

There’s something about cycling that helps you get through, whatever it is that’s going on in your life, even if your butt does hurt every day.

I don’t know if people are like this about other sports ~ I imagine they are, but it’s like a whole new world has opened up to me since the day I decided to get back in the saddle again, and even though my feet hurt and I’ve got a pain in my ass I LOVE it!!

10 Tips to Create the Perfect Bike Ride

Jackie — Tue, 22 Sep 2009 14:04:26 +0000

photo credit: kevindooley

Everyone wants that “perfect” ride. The one where you feel as good on the last 5 miles as you did on the first. The one where you are in love with the feeling of the road beneath your tires, the wind in your hair, and you feel like you could ride forever.

I’ve had a couple rides like that ~ here’s some tips to hlep you create your perfect ride.

1. Make sure you choose a day when you’re not really feeing very motivated. Those low motivation days can quickly escalate into perfect rides.

2. Make sure you’re pulling a toddler in a trailer behind you. The extra drag is a key element to the perfect ride.

3. Oh ~ and make sure when you go to hook up said trailer, it has a flat tire. Of course if you can’t find a pump that only adds to the perfection of getting started.

4. Also you want to make sure you pick a day where the wind is blowing really hard. Now for a beginner that may only be 5 or 10 miles an hour, but for an experienced rider always make sure you pick days with 20mph + winds.

5. Don’t eat. Plan an early ride, and then get really busy until you find it’s afternoon before you get on the road and realize you haven’t eaten all day.

6. Clean and fill your water bottle with icy cold water, and then leave it on the table to make a nice water ring on your antique wooden table.

7. As you’re pulling out of the driveway stop and check the mail and find some new bike shoes. Get really excited they have arrived and decide it’s a good day to try them out. It’s best if you find 5 or 10 miles into your ride that they REALLY hurt your feet.

8. While you’re driving down the road to get to where you’re going to ride notice your bike seems to be bouncing an awful lot in the bike rack. Worry about your bike the whole way.

9. What really makes for a great bike ride is as you are going really fast down a hill have you bike computer pop off your bike while you’re trying to check how far you’ve gone thus far.Watching it bounce and roll down the hill in front of you can really add to the ride.

10. To top it all off, make sure you are trying a new pair of bike shorts. You know the ones you thought were a smart buy because the padding was nice and thick, you thought it would give your butt a break. However, in the end they just end up rubbing every spot the wrong way.

There ya go ~ 10 tips for the perfect ride. If you manage to get back on your bike tomorrow after this perfect ride it’s true ~ you have seriously been bitten by the biking bug, and there’s probably NOTHING that will ever get you off your bike again.

What Do You Do When You Just Aren’t Motivated?

Jackie — Fri, 18 Sep 2009 15:33:02 +0000

photo credit: h.koppdelaney

The last couple days have been hectic, both physically and emotionally. My kiddo’s having some problems at school (yes, she’s only in preschool. lol), and a lot of stuff has been going on. The wind is blowing, the clouds are out, the sun’s not shining, my bike shoes haven’t gotten here yet, I’m tired, there’s a ginormous bag of dog food in my trunk.

You see??? I have plenty of excuses that are keeping me from getting on my bike!

So what do you do when you just aren’t motivated?

I keep telling myself ~ Walnut Valley is NEXT weekend!!! Come on. Get your ass on your bike! And yet, my aforementioned ass still sits in my computer chair, working, tweeting, facebooking (is that even a word?), and my bike sits outside collecting dust.

The thing is ~ I WANT to ride. I do.

I just can’t find the momentum to move into action.

Yesterday I made some peace with Hanna’s issues, and came to a bit of a solution for that which brought me some relief. I also heard a kickin song which I immediately thought would be super fun to bike to. I also got some new clients in the last day or two which brought my energy level up.

It appears when my emotional energy level is low ~ my “gotta get on my bike and ride” energy level is low too.

Which would logically lead me to believe if I can get my emotional energy level higher (like it’s getting today), my wanna ride level would also increase.

So … maybe instead of beating myself up for not getting out and riding I might want to focus on some kick ass ways to inflate my emotional energy level. Now this… I know how to do.

Listen to my “happy” music. You know the kind that makes you dance and sing and feel great.

Read a book that makes me feel GOOD.

Choose to be fascinated by things instead of frustrated.

Make a list of 50 things I am glad about ~ ie. Play the Polyanna game (we just bought the movie, ah I love that!!)

Take some deep breaths.

Be a STAR ~ Stop. Take a deep breathe. And. Remember I have a choice!

Bake something yummy so the house smells delicious.

Color a beautiful picture with my daughter.

Talk to a friend.

Watch a funny movie ~ Happy Gilmore usually works for me!

Do some yoga ~ maybe kids yoga with Hanna

hmmm… I’m feeling better already, maybe the last one should be

Write a blog post about all the ways you can feel better lol.

OK! I’m motivated. I’m gonna get the dog food out of the trunk, put the bike trailer in, and go to town and ride on the smooth smooth track at the park; after I download that great song to ride to.

Is a Bell Bike Computer Enough Computer for You?

Jackie — Wed, 16 Sep 2009 14:42:33 +0000

I rode my bike for a few days with no computer, but I like to “know” stuff!! Especially how far and fast I’m going on my bike. Since it was early in this cycling experiment I just grabbed a cheap bike computer from Walmart. I got the Bell Bike computer F20.

Let me just say a few things about bike computers and cycling. As with just about ANYTHING in cycling you can spend a lot of money on a bike computer. However, as a beginner, and a long distance cycling wannabe it really isn’t necessary at this point. What is important is to figure out what features you want in your bike computer and then make sure the one you get has those features.

For me I wanted to know how fast I was going, how far I had gone, and calories expended would be great too. The Bell Bike Computer f20 had all those things, and it was cheap. The Bell bike computer I got is not a wireless computer, which means you have to place sensors on your bike tires, and that’s what sends the information back to the computer. My husband nicely wrapped the wires up the fork and wrapped them in black tape and I haven’t had any problems with it at all.

The first thing you’ll want to do when you get it home, after you’ve got the wiring all connected is program your computer. To tell how far and fast you’re going it needs to know the size of your tires. It also asks you for information like body weight and age so it can figure out the calories I assume. Programming the computer is really easy. It’s just a matter of hitting the left and right buttons on the computer and clicking until you get to the right number.

Once you have it all set up you just attach it to your bike ~ it comes with zip ties to attach all the pieces provided, and then get on your bike and ride.

The one problem with this Bell bike computer, and it’s not really a problem anymore, is the instruction manual is incorrect. It tells you to reset your trip counter to press and hold down both buttons for 3 seconds. This actually deletes all the information and you have to reprogram the whole thing. (This did NOT make my husband very happy lol), although it really only takes a couple seconds to reprogram, but we were standing on our bikes getting ready to pedal off when he tried to reset my trip counter. (Maybe at some point he’ll figure out to just leave my stuff alone because I had already figured out you just press and hold the LEFT button for three seconds to reset any information you want reset).

You can reset all the information, including the trip meter, how long you were riding, and your calories, all the while leaving your odometer in tact. I like the odometer because I can clearly see my miles add up day after day. (Even though we’ve accidentally cleared it a couple times now)

One other feature the Bell bike computer has, which I haven’t used much as of yet, is it has a back light. This would be great if you were riding at night. You would still be able to see your computer. I haven’t had the chance to ride after dark as of yet, but winter is coming.

I personally like my Bell Bike Computer very much. That doesn’t mean I don’t get online and dream about getting a Garmin that tells me my cadence and a plethora of other information I have no idea what to do with ~ but for now the basics work, and I’m working them!!

Women’s Cycling Shorts ~ Tips for a Good Fit

Jackie — Mon, 14 Sep 2009 15:40:09 +0000

I finally got back on my bike after a week off sick. I finally got to try my new Capani women’s cycling shorts. I was so excited about this ride, thinking my discomfort (which is relatively minimal) would be gone, and like another forum member was saying I’d feel like I was floating on a cloud.

That didn’t happen.

Unfortunately my cycling shorts felt AWFUL. They felt like I was wearing a big fat diaper before I got on the bike, and only a short way into the ride they began to rub and just feel plain awful.

I was wondering if this was going to happen, as I have been reading up lately on cycling shorts, and winter cycling shorts, since winter is quickly approaching here in Kansas, and I found out a few things I didn’t know before I made my cycling shorts purchase.

Here’s a few hints I will be following for my next cycling shorts purchase (which will be soon). Hopefully they will help you pick a pair of women’s cycling shorts that fit you and feel great the first time around.

1. The pad really isn’t meant to be thick. You’re not cushioning your bum really, you’re giving it a smooth surface to slide over.

The pad in the middle is meant to not have any seams so you don’t have any additional pressure points in your sitting area. It is not meant to pad your sitbones.

2. More padding can actually be more uncomfortable than less.

This is a similar situation with saddles as well. Your sit bones are meant to bear your body weight. When you put a bunch of additional padding under there, you make it unlevel so your sitbones are not really taking the pressure of your weight, but the soft tissue in other areas, which can cause a lot of pain.

3. You want to try to look for a thin layer of chamois that is wide in the back, at least wide enough to cover your sit bones.

4. There are brands that have the gel inserts, but the reviews have been poor on those. Although, my husband has a pair and he really likes them.

Here are some recommended brands for small padding and being very comfortable.

Specialized

Castelli ~ although you will have to look for the specific shorts with less padding, as some of the Castelli cycling shorts are heavily padded as well.

Shebeest

Zoots

Sugoi

You can often times find many of these shorts on sale at places like Rei-outlet.com. You can also find good deals on these shorts at http://www.teamestrogen.com/

If you are having trouble finding comfortable women’s cycling shorts you may also want to take a look at triathalon shorts as well. These are made with much less padding and you may find them much more comfortable than regular cycling shorts.

Many women have stated the Pearl Izumi shorts are highly padded, and very uncomfortable. These are available at a lot of retailers, and are a pretty well known brand so you might want to check the padding level out before you spend the money. If you do purchase them, check the stores return policy so you can take them back if you find they just aren’t comfortable.

Quick tip:

Stop by your local bike shop and try on a few pairs of shorts, if you find one you really like but they are too high priced grab the brand name and the specific shorts and go online. You can probably find them much cheaper ~ you will have tried them on and know what size you need so you can feel comfortable knowing you will get the right fit even though you are ordering them online. When you go online to look for your shorts don’t forget to check ebaybecause you can often times find new shorts (with tags on) for an incredible discount.

How to Succeed Climbing Hills ~ 10 Tips for Easier Hill Climbs

Jackie — Mon, 31 Aug 2009 13:35:36 +0000

photo credit: coda

Hills are a part of life ~ even here in the middle of Kansas you’d be surprised how many hills I encounter. These aren’t mountain passes, but hills all the same. As a beginning cyclist hills (of any size) can be pretty daunting. Here’s some tips to help you make climbing hills a little easier and reach the top with a little more ease.

1. Get in a lower gear ~ before you encounter the hill.

It’s much easier to climb hills in a lower gear with your feet spinning the pedals more times but with less effort. Really. It’s sometimes called “mashing” when you force yourself up a hill in a higher gear. It’s best to switch to a lower gear before you get well into the climb because the pressure of the hill will make it more difficult to switch gears in the middle. If you need to go to a lower gear while on the hill try to let off the pedals a little to give the gears some leeway to switch.

2. Get the right mental mindset.

Yeah, it really is true, if you think this hill is going to be soooo hard ~ it sure will be. Get a mindset that you can do it and you will be surprised at what your body will do for you.

3. Remember to breathe.

It’s important to remember to breathe, your breath is what fuels your muscles. Create a breathing pattern where you are not only inhaling but exhaling your entire breath as well. Make sure you take good deep breaths. Sometimes sticking your tongue out while you ride can help with this.

4. Don’t attack a hill ~ let the climb come to you.

This means don’t go into the hill giving it everything you’ve got, just keep riding at a steady cadence and you will make it up the hill. If you attack a hill from the beginning you will find yourself tired and out of the climb well before the end.

5. Don’t look to the summit, look to the next 10 feet.

This one works particularly well, in fact, I use this all the time. It’s another mind thing. If you look up to the top of the hill it may seem a long way away, and it may seem completely unachievable. However, if you look 10 feet ahead of where you are now, and you just pedal to get that 10 feet you will get there. At some point you’ll look up and realize you are already at the crest of the hill.

Our roads around here have these black tar lines (cracks that have been filled in) every 15 to 20 feet it seems, I sometimes just ride to the next line. It’s gotten me up some doozy hills.

6. Don’t avoid hills.

The more hills you climb, the easier it gets. If you avoid hills you will never get to the point where it’s just no big deal to ride right over them ~ and that’s where you want to get right? Even if you end up getting off your bike and walking it to the top, just keep trying. Work toward getting a little farther on that hill next time, even if it’s only 10 feet farther that’s movement and improvement. There’s no shame in walking your bike if you have to ~ consider it cross training.

7. Don’t try to maintain the same speed on hills as you have on flats.

This will just wear you out. Focus on keeping your feet moving. I have this saying that I sometimes chant to myself while climbing hills.

If I keep pedaling, I keep moving.

And it’s true, you don’t have to be racing up the hill ~ as long as you are pedaling your bike will keep moving and you will get to the top.

8. Do hill repeats to build stamina.

Hill repeats simply mean find a gentle hill and climb to the top, then turn around and do it again. You’ll find this is an excellent interval training workout, which will build your aerobic fitness, as well as your muscle stamina. Just make sure you give yourself plenty of time to recover on the way down before you repeat the hill. You might find a hill that has a good bit of flat before the hill so you can ride easily while you recover.

9. Smile while you climb.

Yes, I’m serious ~ I learned this from a great rider over at Team Estrogen forum, you can see her in action here. It is very difficult to tense your shoulders and upper body while you are smiling ~ a genuine smile, not a grimace.

10. Use music to move you.

Sometimes an upbeat song can be just the thing to move you up a hill, whether it’s in your head or an mp3 player either can be effective. It can get you moving in a nice rhythm, but it can also help take your mind off the fact you are climbing this great big hill.

Bicycle Century ~ 15 Tips to Finish Your First Century

Jackie — Fri, 28 Aug 2009 14:33:36 +0000

photo credit: kcbimal

Contemplating your first bicycle century can be intimidating even scary! It’s pretty easy to psych yourself out and make yourself really nervous about your ability to finish.

15 tips to help you make it through your first bicycle century.

Train well before you attempt your first bicycle century.

Eat a good meal with carbs and protein the night before the ride

hydrate hydrate hydrate ~ make sure you drink every 15 minutes. It’s much easier to stay ahead of your hydration than to catch up.

Stand up in on your bike once in a while ~ give your hiney a break.

Go your own pace! Don’t worry about how fast everyone else is going!

If you can’t make it up a hill ~ no worries, just get off and walk.

Make sure to carry an extra tire tube and know how to change a tire.

HAVE FUN!! That’s why we do this after all right??

Bring Snacks and eat BEFORE you get hungry.

Make sure your bike fits you ~ seat the right height, and in the right position.

Before the ride visualize yourself getting through the tough moments.

Don’t ride full out the whole ride ~ spend most of the ride at a level you can easily carry on a conversation.

Change your hand positions often.

Bicycle shorts will help immensely.

If it’s hot make sure to rest in the shade, and drink extra water.

There you have 15 tips to help you make it through your first bicycle century event. The big thing to understand about finishing your first century ride is to make sure you’ve trained for the event. The right training can make the difference between finishing your first century and bonking half way through.

Here’s a good training program for your first bicycle century ride.