Our thanks to the folks at Tonka Cycle $ Ski for providing the tech help.  You guys rock!!!
Our thanks to the folks at Tonka Cycle $ Ski for providing the tech help. You guys rock!!!
Whether you are a new or seasoned rider we believe that riding in the Bike For Hope event should be fun and enjoyable.  The only way that is possible is to prepare your body and your bike for this ride.  It’s all in the training and safety preparation.
 
Training
The best way to plan for any major physical event is by making a plan and working in a steady pace to increase your ability and endurance.  A steady slightly increasing pace will help you avoid injury and burn out.  There are many resources out there on how to train for this event but our favorite by Century Cyclist fits the Minnesota biking season perfectly.  It assumes that at week one you can comfortably ride 20 miles (approximately two hours) comfortably and that you are in good health.

Start with August 22 and count back 10 weeks. 
   
                              
Century Training Plan
Week Length of Long Ride Total Miles/Week  
1 25 55  
2 30 65  
3 35 73  
4 40 81  
5 45 90  
6 50 99  
7 57 110  
8 65 122  
9 50 75  
10 Bike For Hope Ride Awesome!  


Safety

No matter what type of bike you have making
 sure 
the
 bike 
is 
in 
proper 
working
 condition 
is
 critical.
 
Take
 your 
bike 
in
 for 
a
 tune‐up 
at least three weeks prior to the event.  Remember bike shops can be very busy.  A tune up can take anywhere from one to two weeks if the bike shop is busy. So 
don’t 
plan 
on
 taking 
your
 bike 
to 
the 
shop 
the
 Wednesday
 before 
the 
event 
and
 having it
 ready
 for
 you.
  Here are some basic areas that should be covered in your tune-up.
  • 
Check 
brake
/
shifter 
cables
 and
 replace 
if 
necessary

  • Check
 brake
 pads 
and spokes
  • Check 
tires 
and chain for
 wear

  • Verify 
brake
/
shifter 
operation

  • Check
 wheels 
for 
proper 
alignment.

 Another
 critical
 component 
related
 to
 the 
bike 
is 
the 
fit.  

The
 seat 
height 
and
 position,
 handle bar 
rotation, 
and 
other 
small 
adjustments 
have 
a 
huge 
impact 
on
comfort and
 performance.


Gear Up for the Ride

Having the proper gear for a long ride can and will change your level of enjoyement. This is not time to skimp on equipment.
  
For the Ride
  • Bike gloves
  • Sunglasses
  • Sun Screen
  • Water Bottle
  • Music (optional)
  • Pump ( optional)
  • Repair wrenches (optional)
Clothing
  • Bike shoes
  • Cycling jerseys (long and/or short-sleeved)
  • Padded bicycle shorts
  • Water-repellent long-sleeved jersey or jacket
Hydration and Calories

This is not a time to starve your body or watch your calories.  We will have stops every 10-15 miles.  Take advantage of refilling your water bottle and grabbing a few snacks.