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| *Vultures Knob>>>Cycling |
Tips for a long ride. PLEASE!? |
For soccer tryouts we go on a 20 mile bikeride (10 miles there and 10 back approx.). I did it last year and it wasn't horrible to my remembrance. How do I stay at a good pace? Tips for this ride. 1. Make sure your seat height is correct. Adjust your seat height so that your leg is totally straight when your heel is touching the pedal. 2. When you ride, pedal with the balls of your feet on the pedal, not the middle of your feet. 3. Don't use a high gear. Use a gear that allows you to pedal about 90 revolutions per minute. Using a higher gear is okay ONLY if you can still pedal this fast. You will get tired very fast if you use a big gear while pedalling slowly. 4. Stay hydrated. Drink before you get thirsty. If you get thirsty, it's too late. Drink gatorade during the ride that is half-strength (dilute it with an equal amount of water) 5. Pump your tires to maximum pressure written on the tire. The more air in the tire, the faster you will go. 6. Eat a decent meal about 2-3 hours before you ride. 7. If you can afford it, buy this bike (make sure it is the right size)..... http://www.bikesdirect.com/products/wind... stay in a low gear If you can carry a conversation on without breathing hard.........you are at the right speed.also if can hang with people if front of you ....draft them and let them break the air. middle gear, don't tire yourself on the first 10 miles Take a sport drink and some water. practice at least 3 days a week and and before and after do your stretches Follow what Lisa h posted. Here are some additional notes to add on to what Lisa wrote: #1 is the most common problem, a poorly set-up and adjusted bike. #2 peddling with the wrong part of your foot causing un-due stress to your calves. #4 improper hydration. I would add stop drinking about 30min. prior to the ride then start drinking again when the ride starts. #6 a good meal full of carbs, just don't stuff yourself. as long as there aren't huge hills, it shouldn't be too hard, maybe a little uncomfortable. you've done it before so it sounds like you'll be fine. as others have said, hydration and energy may be the most important part, just make sure you don't bonk! if you're trying to go fast or beat a time, drafting (riding behind others) can save energy, that's how the pros do it. they also ride large gears the whole time, others mentioned low gears but it's been proven that the larger your gear the faster you'll go - the real question is how big of a gear can you push? just find what works for you. also, you could practice and do the route ahead of time, that way you'll know exactly what to expect! i rode 200+ miles (in one day) a few weeks ago, and while it wasn't easy it's certainly possible! |
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