Ride to Conquer Cancer

[chasem]

So, I've just signed up for this bicycle ride, a charity ride for cancer, in late September. It's a weekend ride from Louisville to Lexington one day, then back the next, a total of 150-160 miles over two days.

There is a lady in my church right now having a hard time with cancer, and a good friend's grandfather has also struggled with cancer for much of his life. So, he and I are doing this for them, mainly.

All that being said, I haven't done a ride like this in... ever Anyone else trained for anything like this? I have six months and some change to get ready, so I figure start out riding about 2-3 times during the week, and then longer rides on the weekend, gradually building up mileage until I can take on 70+ mile rides. I figure I'd need to reach that goal at least by mid-august, so that I can do it without it being a major struggle. Fortunately, I'll be around Santa Fe, NM for much of the summer (at a higher altitude, about 7000 ft), so I figure it'll be good to train in that altitude with the less oxygen, all that.

Aside from that, I don't have much of a game plan for training... Any further advice there would be appreciated.

[runewolf]

We have an similar event here every year for MS 75 miles /day. Lots of fun. Last time I worked on doing it, my brother and I would go twice a week started off doing 20 miles and worked our way up to 40. Time was always a factor as to how far we could go since both of us needed to be at work the next day and home before dark. When the event finally happened it was great, the first 60 miles through the mountains was enjoyable, the last 15, my legs felt like they were going to die. The next day, my legs decided they had already died and didn't care anymore, they just kept moving lol. I haven't been able to run it the last few years due to injury and now not having enough people to make a team (ride requires 4).

I hope your ride is as well done as ours, there were EMS available in every county we rode through and planned stops every 10 to 15 miles with water/poweraid/snacks. The first couple stops are easy to pass up, but the rest are a good idea to stop at and take a few minutes to walk and top off water bottles. It was amazing how much two minutes can make a difference.

[Colin]

Good luck to you Chase.

I am involved in not only the Relay for Life (6th year), but also a Soccerfest for Childhood cancer. I played my first game of soccer last June and was part of the 5th place team in the tournament in August. It's not much, but it's a little something we can all do to help find an end to cancer.

[Chas]

Hi chasem,

I have been mugged into similar rides quite often. In fact, I was doing 2 to 3 long distance charity rides every year for about 10 years. This doesn't mean that I am an expert - it means that I wasn't strong enough to say NO.

That having been said there are a few tips that I have gleaned through experience and embarrassment:

1 Get your bike serviced by a professional - yes it will cost, but there is no benefit in walking the whole 160 miles because a small part has broken.

2 Proper cycling shorts - there are no seams in the places that matter. Chaffing, irritation and blisters will only slow you down and could stop you.

3 During your training, if you are getting any uncomfortableness from the saddle - change it (this goes back to No 2).

4 A month before the trip, start training your bowels. Go to the toilet and empty your bowels, first thing every morning - whether you need to go or not, go. Your system will get into the routine and it will pay dividends while you are riding. Less weight and greater comfort. Lance Armstrong is so regular you could set your watch by him.

5 Have a bum bag (I think you call them fanny packs?), with a small first aid kit. Headache tablets, boiled sweets, half a roll of toilet paper, cell phone, diarrhoea tablets and lots and lots of sticking plasters.

6 Some form of 'trek food'. In a bag - raisins, sultanas, chopped dates and apricots and nuts - what ever you fancy. A small mouthfull as you are going along is far better than a big stomachful three times a day.

7 Some form of drink. I always used honey and water mixed - sweet enough to be palatable and gives energy and hydration. Store bought mixtures, I found were either too sickly or too acid - keep away from 'sparkling' carbonated drinks.

8 Travel at 'your speed'. You will cycle at a certain cadence - slower or faster will only tire you out. Don't try to 'keep up' or slow down to keep someone company - fatal!

9 Once you settle down into the ride you will be travelling at about ~10 mph. So you need to allow at least 8 hours for cycling time and extra for stoppages.

Finally - Never forget the golden rule of cycling - Drink before you get thirsty; eat before you get hungry; stop before you get tired.

I am sitting here and getting quite whistful and jealous and then my knees remind me of why I don't do it any more. Good luck and keep us all posted on the build up and the ride itself.

Regards

Chas

[chasem]

Thanks for all the tips, Chas. most of them I hadn't thought of at this point. The only one of those I'm doing right so far is I haven't touched a carbonated drink in just shy of four years. Can't stand the stuff any more. I'm going to get started on the training week after next... travelling next week. I'll certainly keep everyone updated though. Really looking forward to getting into this, as my first big "thing" like this.

[Raphael]

The Ride is easier that you think. once you can ride over 40 miles, you can do 75 miles.

I will also make a few suggestions.

1) Forget the Bum bag and buy a hydration pack. It will hold more water than water bottles and you can store your cell phone, camera and other things in it. Don't worry about putting energy drink in your hydropak and use the water bottle for energy drink.

2) Don't be afraid of spandex and ignore what people, including your fellow xmarkers, have to say. They are comfortable and LIGHT WEIGHT. your legs are doing all the work and you need to free them up for movements. Don't give in and buy a pair of heavy cargo shorts. you are doing a road ride, and you will ride.

3) TO get used to drinking before your are thirsty, set an alarm that beeps every 5 - 10 minutes. it will remind you to drink.

4) If you don't know how to change a flat or repair a punctured tube, it will be aa good time to learn.

5) A comfortable saddle doesn't mean that it has lots of padding.

6) Get a pair of riding gloves. Most people ride with fingerless gloves, but I prefer full finger gloves.

7) Look for group rides in your neighbourhood. If you are intimidated by group ride, start your own. put an ad on craigslist. Riding with people will help you to improve.

8) don't be afraid of drafting of another, you will save energy. but don't suck the wheel all the time, when you are not tired, get infront and lead. Don't be a wheel Sucker!!

9) I cannot stress the importance of a pair of proper riding glasses. You don't need to spend mega bucks for Oakleys.

10) Wear a proper sport shirts, and cotton isn't a man's best friend when riding. You need something that willw ick your sweat and keep you cool.

11) And no, I won't ride in a kilt either. Save that for the before and after ride social.

[ForresterModern]

Chas

My wife and I will likely see you there as we are riding for one of the Norton teams that are sponsoring the event, specifically the Kosair Childrens Hospital team---I work for them. Look for us----tall ugly guy with a greyish beard and potbelly with a pretty blonde gal with big........calves. We will likely be dressed alike and riding together.

My wife lost her first son to leukemia 8 years ago-----he was my patient, and friend. We know the pain of having someone close to you suffering and feeling helpless to do anything about it. This is a way to feel contributory, even if indirectly.

We have done numerous similar events the last few years and it really is not that tough. All the things said above are great, but the most important thing is your own butt---comfortable saddle, good cycling shorts, and lots of time spent riding in the saddle, even if it is only in your basement on a trainer. We have done numerous 65-100+ mile rides and several multiday 75+ miles per day rides, and can honestly say that nothing can take the place of true saddle time in preparation for a long ride. If you can train up to a 40-50 mile ride you an do the 75, and if you can do the 75 one day you can repeat it the next day.

Make sure you have a good bike with a range of gears and know how to use them---practice a lot on hills in lower gears, because that is likely where you will be for a significant part of the day, especially when you are tired. Find other folks to ride with, both in training and on the day of the ride----helps take you mind off how your body feels, and if you can get used to riding in a pace line takes a lot of the wind resistance off you making it easier to go further with less effort.

PM me if you ever are in the area and want to try out a training ride, or if you need any other advice. I have a full bike repair shop nearly set up in the basement since we recently moved, and a lot of experience building, adjusting, and repairing bikes over the last few years. We are just getting back into riding a lot again after spending the last two years either pregnant or raising a breast feeding infant (momma don't ride, daddy don't ride), so we are a bit out of shape as well. Would love the company.

If we don't see or hear from you good luck with it.

jeff

[bikeolounger]

Well, I used to be a full-time bike shop guy. I now do some part-time work at the shop closest to Forrester Modern, in addition to my day gig. I know I'll be dealing with a lot of folks who plan to do this event.

I've supported events similar to this for years. The advice you've been given so far is very good, as far as it goes. I would add:

Don't be terribly offended if your bike shop guy (I know of at least one shop near O'boro) suggests, tactfully or otherwise, that you consider a bike better suited for the task.

I'm pretty sure there is an active club in the O'boro area--do lots of club rides, starting with short ones that you can manage, and build on your mileage. If there is a League Cycling Instructor near you, it might be worth a conversation or two (LCI listings can be found at www.bikeleague.org). Same goes for New Mexico. You may find some cycling classes offered that will help you with riding strategies. Our club offers a series we call "new rider handling classes" every year--I'll be teaching them this season. There is far more to riding a bike than riding the bike.

Central KY is a bit more rolling, terrain-wise, than the Owensboro area. Get lots of practice on hills. I don't know who is setting the route for this ride, but I know some of the roads they will use. "Hills are your friends."

If you want a test-ride the week or two before the RTCC, may I suggest the Old Kentucky Home Tour, the weekend after Labor Day? It's not a fund-raiser for cancer research, although it is the big shindig for the Louisville Bicycle Club, of which I am the VP Education.

And, Jeff, we'll have to ride together some time soon. If you can stand to ride next to someone on a comfortable bike...

[funlvnman]

I don't what the altitude of your home town is, but Albequerque is about 5000 ft. It's not that hot there but it is VERY dry. Don't be too surprised if you get a low grade headache that won't go away no matter what you do for the first few weeks. It is a combination of lower atomspheric pressure and being dehydrated. When I moved to Tucson from Boston it took me two months before my headache went away. For me, half an aspriirin, and two glasses of water when I first got out of bed and before any coffee/tea etc helped a lot.

As far as training goes, time in the saddle is what's it's all about. I assume you are training for a "fun" ride rather than a race so pace isn't important so much as comfort. My personal experience was your shorts can't be too tight. The purpose of the shorts is to 1) wick water away from your body and 2) not move against the skin. The shorts slide across the seat and don't move relative to the body.

There is a book written by a pschologist about the RAAM, Race Across AMerica. I don't know if it's being conducted anymore but the race was from San Diego to Atlantic City. The typical race time was 4 days, on a bike!!

In the book there are several chapters on being comfortable on the bike, and how to massage yourself while you ride. It's worth the cost of the book.

Unless you have someone to assist you during the ride, consider either a handle bar bag, or a bike trunk bag( sits over the rear wheel) to hold all the stuff you're going to need for a two day ride.

Good luck, and make sure you post pictures of you durign the ride to inspire us.

Rich

[bikeolounger]

Oh, yes, RAAM is still being done. I have at least three friends racing in it this year, and my girlfriend is on the crew for one of them (8-person team, in this case).

funlvnman, this ride is supported, so chasem won't have to carry everything. There are rest stops along the way.

My own experience with longer rides like this has been that since I cannot tolerate Gator-Ade any more, I carry mix for my drink of choice (in my case, Hammer Nutrition's HEED or Perpetuem, depending on distance and output level). That way, I get water at the rest stops, toss in the pre-measured mix, shake the bottle, and be on my way. If I have a personal support vehicle and person, I get the luxury of simply trading bottles.

I tend to prefer bottles to hydration bladders, as it's easier for me to monitor how much I'm drinking that way. On long events like RAIN, I may have a small hydration pack loaded so that I have water to drink should I use more that I'm carrying in bottles between stops for some reason.