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First, take advantage of free
personal training sessions offered by Certified Personal Trainer David
Corder! Click here
to start your personal training program today! Be sure to select "ESCAPE
Ride."
Then, don’t let this challenge intimidate you. You can do this!
It will change your life! This event is considered of moderate intensity.
In addition to the over-all length of the ride, there are portions of
significant elevation gain. Training is definitely a must!
One of the most important things you can do to prepare for the ride is get your bike fitted by a professional. Criterium in Colorado Springs is a long-time supporter of the ESCAPE Ride and can help you with all your biking needs. Getting your bike adjusted to fit you properly can not only make the Ride more comfortable, it can prevent injuries to your knees, back and neck. The sooner you do this, the more time you will have to make adjustments. It is generally not recommended to make changes to your bike right before a long event.
Start exercising now! Even if it’s cold outside, or you feel like sleeping in, it will be worth the effort. Try Spinning classes, cross-country skiing, or other aerobic activities that will strengthen your leg muscles and your lung capacity.
The following guideline can help you establish goals to prepare for the Ride. Try to train at least twice a week but don’t over do it. By July, you should be in fine shape to ride the loop. Track your progress and keep a journal of the length and intensity of training rides:
Month 1: 10-25 miles per week
Month 2: 25-50 miles per week
Month 3: 50-75 miles per week
Month 4: 75-100 miles per week
Month 5: 100-150 miles per week
Always use extreme caution when riding. Wear an ANSI, Snell, or ASTM approved helmet. Avoid wearing headphones, obey traffic laws, and stay aware of cars.
When riding, be sure to drink plenty of water (one water bottle every ten to fifteen miles is recommended) and take an energy bar with you. Remember: Eat before you are hungry and drink before you are thirsty. Keep drinking water after longer rides as your body may continue to dehydrate. Try mixing energy drinks and water.
Include different styles of riding. Short intense bursts of energy and hill climbing increase your heart rate and strengthen your legs and lungs. Long flat rides are useful for building endurance. Try to keep your bike in a lower (easier) gear and increase your pedal rotation to build strength and reduce the chance of knee injury. (This is called spinning.)
Another crucial way to avoid
injury is to stretch! Take a few minutes before each ride and stretch
your calves, hamstrings and neck muscles. After each ride, take at least
ten minutes and thoroughly stretch your legs, back and neck muscles.
This will help you relax and may prevent injuries.
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Contact us - 1301
S. 8th Street Suite 200 Colorado Springs, Co. 80906 |
