Ronnie T. always ready to ride.
Heads up. For all of you planning to join us for the Bike the Limit (BTL2015) Test Rides or the actual ride. These rides are physically challenging so Ronnie Twist has put together some excellent guidelines to ensure a great ride.
“Hey there peoples, with this ride rapidly approaching I wanted to set out some guidelines and tips for all those attending.
1) Nutrition: This is one of the biggest factors in long rides. In the days leading up to the ride try increasing your amount of carbohydrates more so than proteins. Carbohydrates get stored as glycogen in the muscles and liver and are your body’s primary source of fuel before slowing down and turning to converting fat for energy. Some of the best carbs for this purpose include pasta, rice (wild>brown>white), potatoes and whole grains. Remember to hydrate plenty before, during, and after the ride. While riding, always remember to eat before you’re hungry and drink before you’re thirsty. Check out this link for further info:http://www.runnersworld.com/nutrition-runners/fill-er
2) Pacing: The tendency to get excited fresh out of the gate has happened to more than just a few of us over the years but proper pacing is important if you want to go the distance. Ride at a pace that you feel comfortable with rather than sprinting as soon as you begin, your muscles will thank you for it later down the road. As a general rule of thumb, while riding you should maintain enough breath to whistle but not to sing. Try finding a few riders who are maintaining the same pace as you and make some new friends. It’s always easier riding with a group that will help by trading off draft positions and working together.
Bike the Limits 2014
3) Shifting: The #1 mistake you may be making without realizing it, is not using your gears enough. If you have a bike with functional gears you should put them to full use. Before coming to a stop always downshift to a lighter gear. Doing so will not only make taking off easier but will also help to prevent premature muscle fatigue. Remember your bike drivetrain is just like your car; start from a low gear and work your way up as you gain speed.
4) Equipment: Try to get your bike set up a few days before the ride. Resist the urge to change out parts last minute without fully testing them. A new set of handlebars or seat may seem great for miles 5-10 but could change your comfort level drastically by mile 30-40. As always, make sure to check your tires are fully inflated, brakes are working properly, and your chain is well-lubed.”
