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A successful ride must be a safe ride. This information will be helpful for you during Brita Climate Ride 2009 and while you are training.
Rules and Tips
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Ride on the road, in the direction of traffic. |
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Obey traffic laws. Stop at all stop signs and obey traffic signals. |
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Signal turns. |
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Share the road. |
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Wear bright clothing. |
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Communicate your intentions to other cyclists, by calling out, in a loud voice:
"On your Left!"
"Passing!"
"Car Back!"
"Car Up!"
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"Clear!"
"Stopping!"
"Slowing!"
"Pothole!"
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"Door!"
"Tracks!"
"Gravel!" |
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Left Turns
If you are turning left, use the left turn lane. If you are not comfortable with this, walk or cautiously ride your bike through an intersection using the crosswalk lights. Watch for cars turning right— drivers turning right generally check only for cars, not pedestrians or cyclists.
Braking
Many accidents are caused when cyclists are going faster than circumstances dictate. Always control your speed.
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Use front and rear brakes simultaneously. Using only the front brake could cause you to fly over the handlebars. |
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On long or steep downhills, pumping your brakes will keep them from over-heating and prevent your rear wheel from locking up. |
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Use extra caution in downhill corners. There can be gravel, potholes, or unseen obstacles in turns that could cause you to loose control. |
Stay Visible to Vehicles
Take the time to learn where you should position yourself relative to other cars on the road. This site has important advice for adults who cycle less often.
Bikes
Many types of bicycles will work great for this event, including the following: high-end or low-end road, touring, or hybrid bikes, mountain bikes (preferably with slick tires), or recumbents. The only bike you probably wouldn't want to ride is a beach cruiser or a heavy full suspension mountain bike with knobby tires. So if you're in the hunt for a new bike, think about what you will use the bike for after the ride is over- and that might be the best bet for you. Learn a little more about your choices here. Your local bike shop is a great resource for helping you narrow down your choices, and, as our Official Bicycle sponsor, Specialized’s website can help you find a dealer close to you.
Pedals
This is a personal choice. The three choices are: clipless, cages, and platform (in order of pedaling efficiency). If you are new to biking, consider using platform pedals. Once you get used to cycling, you could advance to cages, and get used to the feeling of having your feet attached to the pedals, or you could skip cages altogether and get clipless pedals. Be sure to practice riding with any new clipless pedals on quiet streets before you go out on busier roads. Whatever you choose, any of these three options will work fine for Brita Climate Ride 2009. Learn more here or visit your local bike shop.
Helmets
You must wear a helmet on the Brita Climate Ride 2009. If you don’t have your own helmet, your local bike shop will help you get fitted properly. Learn more about helmets here.
Clothing
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Gloves—the extra padding absorbs shock |
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Sturdy bike shoes—make your pedaling more efficient |
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Sunglasses—interchangeable lenses are great for cloudy/ wet days and even on dry days, glasses keep debris out of your eyes |
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Bike shorts with a chammy (don’t wear underwear- it only increases chaffing) |
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Bike jersey (or non-cotton shirt)—to wick moisture and store items in back pockets |
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Easily packable rain shell—if you don’t have it with you, it’s sure to rain. |
Gear
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Water bottles |
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Spare tube |
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Tire levers |
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Patch kit |
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Hand pump |
Convenient additions
Shifting
If you are new to cycling, you may be surprised to see so many gears on your bike. And then you’ll be surprised to learn that you use most of them. The concept is simple: lower gears for uphills, middle gears for flats, and higher gears for downhills.
The best way to learn how your gears work is to practice. Find a flattish, low traffic area (business parks after hours are great) to get a feel for the way the shifters work— which gears make it easier to pedal, and which make it harder. Once you're comfortable shifting on the flats, you can start practicing on hills.
Explaining the gearing
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Chainrings in the front: The bigger the ring, the greater the resistance. |
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Chainrings in the back: The bigger the ring, the smaller the resistance. |
Riding on the road
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Find the gear that allows you to pedal easily while still generating enough power to move you forward. |
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If you are bouncing on the seat, your feet are spinning too quickly. Shift up. |
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If you are forcing your pedals hard, it’s not efficient, and you could strain your knees. Shift down. |
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A good cadence (foot revolution per minute) is between 70 and 100 rpm. (Some odometers can measure cadence.) |
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Anticipate the terrain ahead—Downshift before you get to a hill. Shifting is more difficult when you are forcing hard on the pedals, and you also run the risk of derailing (i.e., when the chain comes off). |
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Downshift as you approach stop signs and red lights. |
Traffic
Check this link out. Note the part on being predictable.
Flat Tires
Eventually they happen—so it’s good to learn how to change it.
Hand Numbness
Many riders’ hands get tingly or numb after a few hours of pedaling. Check out How to Install Tennis Balls to Ease Numbness, Soreness.
*Any Climate Rider deemed to be riding in an unsafe manner will be asked to leave the event.
Most of us need a little bit of motivation to get in shape. The good news about fundraising and training for Climate Ride is that you will see positive results for you personal health and the health of the planet. Don’t delay—get out there and start pedaling!
Why Am I Training?
| Total Distance |
300 Miles |
| Total Days |
5 days |
| Daily Distance |
50-80 miles |
| Daily Ride Time |
4-8 hours |
Get the Right Equipment. If you already have a bike or you are about to buy one, the first step is to visit your local bike shop to make sure your bike fits you well and will be comfortable. You will be spending 4-8 hours in the saddle each day depending on your speed. Your bike shop can make sure your bike is tuned, safe and efficient for a multi-day ride. It’s worth taking your bike to your local shop for a bike fit analysis, which usually costs $50-$75. Trained bike fitters can analyze your body’s geometry and adjust your bike to fit accordingly. A properly fitting bicycle is not only more comfortable; it also reduces the risk of injury.
No matter what, make sure you get your bike checked out before the ride: Take it to your local shop as soon as you can to make sure it is operating properly. A well running bike is much more enjoyable than riding one that makes all kinds of sounds, doesn’t shift well, or worse, has worn down brake pads. You don’t want to miss part of your trip because your bike is visiting the bike mechanic while you’re waiting on the side of the road.
Determine what level of cyclist you are and then choose a proper training regimen: Your goal is to be able to comfortably ride 50-80 miles per day for 5 days. Training for a bicycle ride involves a combination of cardiovascular conditioning, proper stretching, and strength training. While you want to train successfully, you also want to focus on preventing injuries. If you are already in good shape from other sports, it will be an easier transition to cycling fitness. The following training tips cover the entire cycle from being out of shape to reaching a good level of cycling fitness. Novice cyclists should start from the beginning. Intermediate to advanced cyclists and athletes should modify this training regimen as they see fit. If you are not accustomed to exercise, you should consult your physician before embarking on any training regimen.
Cardiovascular conditioning, strength training, and stretching: In order to get your heart and lung capacity up to speed, you need to begin cardiovascular workouts. Using a stationary bike indoors or a normal bike outdoors, begin by cycling 20-40 minutes, 1-3 times per week. Do other cardiovascular exercises such as running, walking, the elliptical trainer or rowing. Any cardiovascular exercise will help you prepare.
Strength training helps to supplement your cardiovascular workouts. If you belong to a gym, talk to your trainer. Find an appropriate weight or machine exercise that helps build muscle in your legs, thighs and back. Begin with light repetitions until you are able to increase your strength. Increasing your core strength (stomach) will help to support your back when you are in the saddle for several hours. Basic sit-ups and push-ups can help develop core strength.
Stretching is the most important part! Get used to stretching before and after your workouts. For stretching tips visit:
http://bikesourceonline.com/page.cfm?PageID=317
http://www.bikeleague.org/resources/better/advancedcycling.php
http://www.yoga.com
By week 7, make sure you are on a real bike and cycling outdoors (if you aren’t already): You want to continue your cardiovascular exercises, but add in some longer bike rides. Start easy—3 times per week for 40 minutes to 1 hour. Then add in a long weekend ride. Start out on a 3 hour ride and then extend it by 30 minutes each weekend. Spending time in the saddle will help you discover where you are uncomfortable so that you can adjust your bike properly. If you ride longer and in incremental steps, soon you will be able to ride 5+ hours. Set a goal to be able to ride 60-70 miles in one day, 3-4 weeks before the Climate Ride. Then ride 50-70 miles two days in a row, 2 weeks before the ride. This doesn’t mean you have to ride fast! You will have all day to ride, so find a pace that works for you. If you average 8-10 mph, you will have plenty of time to complete each day’s ride and enjoy the scenery along the way.
Continue your strength training and your stretching. This is important to strengthen and support areas of your body that will remain static while riding a bike all day.
We encourage you to contact your local bike club and go out on some group rides. When riding with a group, you will make great friends and learn little tips on how to enjoy your ride even more.
Here’s a handy chart that you can use as a guideline to weekly mileage.
| Week |
Total miles/ week |
Do 2 Long Rides
Max Distance |
Days/ week |
Total hours training/ week |
| 1-Jun |
20 |
10, 0 |
1 to 2 |
1 to 2 |
| 8-Jun |
20-30 |
15, 0 |
1 to 2 |
1 to 3 |
| 15-Jun |
25-35 |
15, 10 |
2 to 3 |
2 to 3 |
| 22-Jun |
30-40 |
20, 10 |
2 to 3 |
2 to 3 |
| 29-Jun |
25-50 |
25, 0 |
2 to 3 |
2 to 4 |
| 6-Jul |
45-55 |
30, 15 |
2 to 3 |
3 to 4 |
| 13-Jul |
50-60 |
20, 20 |
2 to 3 |
3 to 5 |
| 20-Jul |
55-65 |
25, 25 |
3 to 4 |
4 to 6 |
| 27-Jul |
50-75 |
30, 0 |
3 to 4 |
4 to 7 |
| 3-Aug |
70-80 |
30, 30 |
3 to 4 |
5 to 7 |
| 10-Aug |
70-90 |
40, 30 |
4 to 5 |
6 to 8 |
| 17-Aug |
75-100 |
50, 40 |
4 to 5 |
7 to 9 |
| 24-Aug |
75-100 |
60, 0 |
4 to 5 |
8 to 10 |
| 31-Aug |
80-130 |
60, 40 |
5 to 6 |
8 to 10 |
| 7-Sep |
90-140 |
60, 50 |
4 to 6 |
10 to 12 |
| 14-Sep |
100-150 |
60, 60 |
4 to 6 |
10 to 12 |
How to eat and drink while on your bicycle has become a highly analyzed, scientific, and endlessly debated topic. One wonderful thing about cycling is that you can eat while you are riding (unlike running). Eating and exercising at the same time: Why would anyone want to miss out on the best of both worlds? It’s easy to spend hours reading about the best fuels for your body. We’ve included several links that discuss nutrition in great detail. Hydration and nutrition are incredibly important to enjoying a long day on the bicycle.
The Very Basics:
Eat before you are hungry and drink before you are thirsty (hunger and thirst are an indication that you are already depleted of calories and you are dehydrated).
Eat a nutritious meal at least 1 hour before beginning your ride and be sure to eat carbohydrate rich snacks within 1 hour of completing your ride.
As a basic rule, drink 1 liter of water per hour of cycling. (This will vary based on terrain and weather conditions. If you are feeling thirsty, that means you are already dehydrated.)
According to nutritionists, the human body can absorb about 1 gram of carbohydrate per kilogram of body weight per hour (~70 grams for a 150 lb cyclist). That’s about the same as 1-2 energy bars or 1-2 bananas. If you eat and drink energy drinks too much, you might feel sick. If you do not eat and drink enough, you could experience the dreaded BONK. The ability to eat and drink varies by body type and level of exercise. One thing we all have in common is we need to eat and drink while we are cycling, so don’t neglect what your body craves!
The following links contain a plethora of information about cycling nutrition. Your training period before Climate Ride is a great time to find out what foods work best for your body.
http://www.thebikeshop.com/page.cfm?PageID=112
http://www.bicyclesource.com/index.php?id=38
http://www.performancebike.com/content/bicyclingeatlightonyourbike.cfm
We know that you already enjoy cycling or you wouldn’t be on this amazing ride. In case you need more reasons to love your bike and all the good things it can do for you, here are the top 10 reasons to BIKE rather than DRIVE. Food for thought!
http://www.thebikeshop.com/page.cfm?PageID=110
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