Rider Manual


WHAT’S INSIDE:
What to Expect
Event Schedule & Registration Day
Weather Preparedness
Bike Selection and Fit
Bike Clothing
Equipment and Supplies to Bring
Nutrition & Hydration
Importance of Safety
Rules of the Road
Ride Etiquette
Fundraising
Training for the Ride

Welcome to SMART Ride 8.  Whether you are a returning rider or this is your first time with us, we guarantee you will experience more than a ride.

Remember SMART Ride is just that, a ride, not a race.  We encourage you to enjoy the journey from Miami to Key West over 2 days.  Think about the reasons you ride for HIV/AIDS.

With close to 200 volunteer crew supporting you on your journey, we strive to motivate and keep you safe.  Please keep in mind  our crew members are volunteers and are visible and available.  Crew are there to help and support your needs during the ride..

Once the ride begins, all the hard work and planning turns to your safety as our number one objective (with a lot of fun thrown in).  We share the open road and nothing is more important than the safety of all riders and crew.  By keeping safety as our primary focus, we strive to deliver an experience that produces a community of participants who are responsible, caring and “safety-focused”.

The goal of the Rider Manual is to assist you in meeting your needs, fulfilling your personal goals, and helping you create memories to last a lifetime.  You are doing something so incredible in one of the most beautiful locations in the world, while changing the world with your actions.

Please make sure you take time to review these materials, they are intended to help you.

We wish everyone a safe journey.  See you in November!

Glen Weinzimer
Ride Founder

Chris Halenar
Rider Rep Coordinator

SMART Ride 8
Ride Committee

What to expect during SMART Ride

 

SMART Ride is a fully supported ride and designed to allow riders of all experience levels to participate. Remember we are a ride not a race, so enjoy the experience!

Our number one concern is rider and crew SAFETY, so everything we require or ask of you is with that in mind.

All participants are required to attend Registration Day on Thursday November 18th, to ensure that you are prepared and we have everything we need in order to care for you during the weekend.

Volunteer crews work very hard to ensure that your needs are met.  Medical, massage, dining, sweep vehicles, bike techs, route marking, pit stops, gear truck, etc.

Please take time to thank the crew for their efforts and volunteering their time to support your efforts on the ride. In the eyes of the State of Florida, we are a non-permitted open road event.  Which means that we share the road with all motor vehicles whether it be cars, trucks, motorcycles, RV’s or campers.       ALWAYS be aware of your surroundings.

This means that you will be riding on the open road with traffic, there is no police escorts other than ceremonial and we cannot block traffic.  Make sure that when you are training for the event, that you train on the open road to become comfortable with riding with traffic.

Bicycles in Florida are governed by the same laws that govern motor vehicles, you must  follow the vehicular rules of the road.  You are considered a moving vehicle and you may be ticketed if you don’t follow the law.

Our route is marked in addition we have crew  (motorcycle, traffic, route marking, SAG vehicles, bike techs, medical and ambulance) to make sure that you  get assistance when you need it.

Please make sure to read and review our safety section.

Finally, please have fun! Enjoy the experience from Miami to Key West…..there are beautiful vista, magnificent waterways and great memories to be made.

Event Schedule

We wanted to provide you with a brief overview of the schedule of events during the ride.  As we get closer to November we will email you the actual detailed schedule, but hopefully this will give you a sense of each day.

REGISTRATION DAY

Thursday November 17th:

Morningstar Renewal Center 7275 SW 124th Street, Pinecrest FL 33156.

  • Registration (plan 1 1/2 hours)
  • Bring Your Bike
  • Opening /Dedication Ceremonies
  • Dinner

If coming from out of town, check out the lodging page  for suggestions on where to stay thursday evening.

Ride Day 1

Friday November 18th:

Morningstar Renewal Center 7275 SW 124th Street, Pinecrest FL 33156.

  • Breakfast
  • Open Ceremonies
  • Route Opens at sunrise
  • 100 Miles 4 Rest stops, Lunch and we end at Hawks Cay Resort*
  • Dinner/Announcements/Prizes

 

*This is covered by your registration fee. There are 4 individuals assigned to each villa, by filling out the housing form you can request room mates, purchase upgrades and more.

Ride Day 2

Saturday November 19th:

  • Breakfast
  • Ride from Duck Key to Key West 65 miles
  • Lunch at Holding Area in Key West
  • Parade Scheduled Down Duval Street
  • Closing Ceremonies on AIDS Memorial/White Street Pier, Key West
  • Celebration Parties

 

Check out the lodging page for suggestions on where to stay in Key West.

Preparing for Weather

During SMART Ride, we try to provide for a lot of your needs to keep you comfortable.  One area we cannot control is the weather.

According to the National Weather Service, the average temperature for November 19th is 85 degrees, 0% precipitation and 10-12mph winds.

It is important that you pack clothes and supplies (see below) that will help you stay comfortable regardless of the weather conditions.

If you start watching weather forecasts about a week before the ride days, that will give you a good idea of the climate, but be aware, weather can change at any time without notice.  Be prepared and able to ride regardless of the weather.

Bike Selection and Fit

Bike Selection:

There are as many different styles of bikes as there are riders. SMART Ride participants ride road bikes, mountain bikes, hybrids, recumbent and even tandems!  Since you will be spending many, many hours in the saddle it’s very important that you choose a bike that you will be comfortable on.

 

Two of the most important things you need to do include:

  1. having your bike checked by a qualified bike mechanic
  2. get bike properly fitted for you by a bike fit professional

 

When you take your bike to a mechanic they should inspect the frame and all the parts to ensure they are in good working order. Be sure to tell them you are doing SMART Ride and you’ll be putting in hundreds of miles both in training and on the ride in November.

If you’re shopping for a new bike we recommend trying as many different brands and models as possible so that you get a really good feel for the differences in frame size and geometry, the different types of gearing systems and the different frame materials.  Be sure to ask a lot of questions when you visit the bike shops and tell them specifically that you’ll be riding SMART Ride with it.

Buy your bike from a shop where you like the people who work there and where you feel comfortable asking questions. Choice of bike shop is just as important as choice of type of bike.  Many strong relationships are forged as a result of bike maintenance needs.  Choose your shop carefully.  This will make a difference down the road when you return to the store for tune-ups to buy other accessories or if you simply have more questions about bikes! Remember, this is a ride, not a race and comfort should be the main priority when considering what style bicycle is right for you.

Importance of Bike Fit

You should be comfortable on your bike, whether you’re on an easy 20 mile ride or a challenging 100 miles.  You should not have saddle sores, hand or foot numbness, knee, neck or back pain.  Any of these symptoms can indicate that you need to get a professional bike fit.  Remember, you will spend many hours in that saddle in one position.  It’s imperative that your fit is correct!

Most people do not realize that so many pains and injuries are because of a poor bike fit.  Along with comfort, fit has the greatest effect on aerodynamics and pedal stroke efficiency.  A saddle that is 1 inch too high can cause unequal distribution of forces through the pedal stroke.  This will lead to an unequal distribution of work on some muscles and give others a free ride.

Bike fit is the process of matching a changeable bike into a slowly moldable body.  An individual’s flexibility and strength make a significant difference in how a bike is adjusted even if you have 2 people of the exact same height.

Basic Bike Fit checks include:

  • Saddle Height
  • Saddle Position fore and aft
  • Saddle tilt
  • Handlebar/ stem height
  • Cleat position (on the shoe)

Note:  if you are riding a recumbent, there may be some additional or different adjustments required.

We hope that both your selection of bike and the fit will make it easier for you to ride 165 miles.

Bike Clothing

You might have noticed that many cyclists have a peculiar fondness for spandex and polyester, but rest assured there is a logical explanation for the clothing used by riders.  While the prospect of outfitting yourself with gear for SMART Ride may seem overwhelming, you don’t have to “break the bank” to ride safely and comfortably.

Remember that many of our Bike Stores offer discounts on everything you will need.    It’s not necessary or even advisable to run out to your local bike shop to purchase all of your clothing and equipment before you do a few training rides and find out exactly what you will need.

 

Choosing the right clothing is about personal preference and there are a wide variety of clothing styles available to suit every taste. Clothing that is comfortable to wear for everyday exercise (quick drying, cooling, etc) is a great place to start. Try wearing that clothing when you are out on your first couple of rides and again, ask your Rider Rep for advice.

If you are used to riding in street clothes, then make your choices based on comfort. Keep in mind, however, that as you increase your mileage to over 50, 70 and even 90 miles, street clothing may not seem as comfortable to you as it does in the first twenty miles.

Cycling clothing designed with comfort in mind and is made of quick drying synthetic fibers. The fabric will absorb sweat and draw it away from the body and the surrounding air will then allow it to dry quickly. Cycling shorts are also made of synthetic fiber, and have padding within them to add to your comfort while sitting on a bike seat for many miles (not to mention hours!).

Prepare for all weather conditions and plan to layer your clothing.

Recommended Clothing:

  • Padded cycling shorts
  • Cycling Jersey
  • Rain jacket
  • Leg warmers or knee warmers
  • Arm warmers (probably not needed)
  • Padded cycling gloves
  • Cycling specific shoes
  • Cycling socks

Equipment and Supplies to Bring

Having the correct equipment and supplies with you will just enhance your experience while on SMART Ride.  While we have some items, you are responsible for making sure you have the right items with you.

Make sure to bring your gear in one bag.  We will provide you with a luggage tag so we know whose bag it is.  SMART Ride will also transport your gear from Morningstar to Hawks Cay and then from Hawks Cay to Key West.

Remember, the Bike Tech’s donate their labor, but you are responsible for paying them for the supplies you utilize.  Medical Crew have many items to take care of your needs, but if you are prepared, you will be able to solve some of the basic issues quickly.

Required items you need to bring:

  • Bicycle (mechanically safe and in good working order, make sure to have it inspected for bike fit prior to the ride)
  • Helmet (ASTM, Snell, ANSI or CPSC approved)
  • 2 Water bottles (one filled with an electrolyte replacement drink) OR 1 hydration pack (like a Camelbak), plus a bottle filled with an electrolyte replacement drink.
  • Bike frame pump or CO2 cartridges
  • Patch kit or spare tube that will fit your tire size.
  • Bicycle multi-tool for making adjustments
  • Bike seat bag (to carry multi-tool, tire irons, patch kits, tubes, cell phone, cash/credit card)

 

Useful and nice to have, but not mandatory:

  • Sunscreen
  • Insect Repellant Hand wipes or hand sanitizer
  • Lip balm w/ sunscreen
  • Band-Aids
  • Bike computer
  • Cycling gloves
  • Sunglasses

 

Other Items to pack in your gear:

  • Variety of riding clothes for 2 days (make sure to be prepared  for variable weather)
  • Clothes for evening functions and Key West (shorts, t-shirts, jeans, flip flops, very casual)
  • Swimsuit (yes there is a pool at Hawks Cay)
  • Any prescriptions you need
  • Antacid, ointments, bandages, Ibuprofen
  • Toiletries
  • Earplugs ( to drowned out the snoring from your roommate)

Please DO NOT pack valuables in your gear (ie: Identification, Money, Credit Cards, Cameras, or other expensive or fragile items.  These things should be kept with you at all times.)

Nutrition and Hydration

Superior cycling ability comes from good training.  However, without good food choices and the correct timing of meals, your training and performance will suffer.  You need a fueling plan that includes the right balance of carbohydrates, protein, fat, vitamins and td minerals and the correct amount of fluids.

 

All of the information presented below should be applied during all of your training rides as well as during the actual Ride in November.  Think of yourself as a car.  If you want to keep driving it, you’ll need the put the proper gas into it.  The body is no different.  The important thing here is to find what works for you and then stick with it.  Each person needs different caloric intake and has different metabolisms, so you have to find what works for you.

 

You will burn approximately 30 calories per mile or somewhere in the range of 2000-3000 per day during the Ride.  You have to make sure you have them there to burn!  Also, remember that these are general guidelines.  The key  is to find your own routine…you’ll learn how much you need to function and recover well.  You will be amazed at how much properly eating and  drinking will make a difference.  You will feel better, perform better, and enjoy everything more!

Pre-Ride

Hydration

The day before you ride, stay away from caffeine and alcohol as much as possible.  Caffeine inhibits the  absorption of iron (a vital nutrient) by 50%.

Hydrate with water throughout the day.  Try to drink 3 or 4 bottles (700ml each).  Consider that the next day, you want to MAINTAIN your hydration level on the ride, not have to build it up first!

Nutrition

You will use carbs stored from 2-3 days before you ride, so make sure they’re there!  Eat a good dinner the night before a ride and be sure to eat breakfast the day of the ride.

Dinner:

  • Pasta (whole wheat is best)
  • Rice (brown is best)
  • Potatoes
  • Meat/Tofu (or other protein)
  • Veggies
  • Fresh Fruit
  • Avoid Fast Food

Breakfast:

  • Oatmeal
  • Eggs
  • Pancakes
  • Yogurt and granola parfait
  • Bananas
  • Energy Bar

 

During Ride

Hydration

Remember that every human being is about 70% water! You can use bottles or combination of bottles and a hydration pack.  You should always have electrolyte replacement drink and water with you.  You should drink 1/2 bottle of electrolyte drink and 1/2 bottle of water between rest stops (every 15-20 miles).  Consistently sip your beverages rather than intermittently gulp them (about every 10 seconds).  When you reach for your bottles, call out “hydrating!” This will remind your neighbors to drink too.  You should refill your bottles and/or pack at every rest stop.  Good rule of thumb is if you can’t remember the last time you took a sip, take a sip!

 

Nutrition

Make sure that you have snacks in your pockets and bike bags.  Don’t wait for the first pit stop to start eating.  Eat one of your snacks within the first 40 minutes of riding and then every 20 minutes thereafter.  Consistently nibble your food rather than intermittently gobble it.

  • Energy Bars (Clif Bars are donated)
  • Bananas and Oranges
  • Bagels and Peanut Butter

Try to eat more complex things, such as bagels and peanut butter early.  They take longer to break down.  If you are beginning to bonk or need an extra boost to get up a hill use a gel, sports jelly beans, gummies or something similar.  It’s a quick dose of carbs, mostly sugar, but will get you over the hump.

 

Post-Ride

Recovery is very important; more than most people think.  Recovering well will mean the difference between being able to get up the next day to ride and not being able to move.  The first 60 minutes following your activity (riding) is known as the “glycogen window”.  This is the time period when your body will turn nutrients into muscle glycogen up to 3 times faster than normal.  It is the time most crucial to your recover.

Hydration

Immediately after your activity, refuel yourself with electrolyte replacement drink and water throughout the evening.  Also make sure you continue to go to the bathroom, drinking every time you get up.

Nutrition

You should have a 500-1000 calorie meal (no problem thanks to Rosie’s Bar & Grille) making sure to get both carbs and protein.

 

Importance of Safety

Your safety is our #1 concern on the Ride, so please STOP, and take a minute to review the following information.  All of our rules and policies are in place for a reason….to keep you SAFE!  It will also help us have a smooth event without accidents or fatalities.   You may be expelled from The SMART Ride at any time for violating any of the following rules or policies:

Safety, Safety, Safety….we can’t say it enough.  When you are riding with hundreds of other cyclists on public streets with cars beside you, knowing and utilizing certain safety precautions can save your life or that of your fellow rider.  That’s why we insist that you:

 

 

 

Helmets - All Riders must wear an ANSI, SNELL or ASTM approved helmet at all times while riding, including on training rides.  If you show up at registration without a helmet, you will not be allow to ride until you have one.

Electronic Equipment - Riders are NOT permitted to wear earphones , I-Phones/Cell Phones, or IPODS while riding as it impairs your hearing of traffic around you and the instructions from Crew.  Cell phones should only be used when you are not riding and off to the side of the road.

Drafting - Riders are not allowed to draft behind other riders or vehicles, regardless of cycling experience.  This is dangerous to other riders and there are too many obstacles on the open road.  Keep safe distance between bikes.

Tandem Riding – Riders should ride in single file at all times, unless safely passing another rider.  The road berms are not wide enough to allow tandem or side by side riding with traffic.

Personal SAG Vehicles - No rider is permitted to have a personal SAG vehicle following them on the route.  Tell your family/friends they must NOT block or impede traffic or they will be ticketed by Monroe County Sherriff.

Laws - SMART Ride participants are not to engage in any activity which is in violation of any criminal or statutory laws.  You can be ticketed as a bicyclist for failure to follow State of Florida vehicular rules of the road.

Alcohol and Drugs - Ride participants are never to ride while under the influence of  alcohol or drugs or be in possession of such.  Neither alcohol nor recreational drugs are permitted at any time during the ride.  This is reason for immediate expulsion from the ride.  Prescription medication approved by a doctor are the only exceptions.

Inappropriate Behavior - Ride participants should never engage in inappropriate behavior (ie: fighting, arguing or harassment of others).  This not only reflects poorly on you, but puts the future of the Ride at jeopardy.

Directions/Instructions - Ride participants must follow any directions or instructions given to them by Ride Officials or Crew

Daily Check-in/Check-out - This is a simple process that helps us to keep track of you. All riders are required to check into and out of Bike Parking.  If you leave the route for any reason you must call the Ride’s Emergency Number.  If you choose not to ride on a given day, you must notify Bike Parking.

Follow the Route - All riders must stay on the designated route.  Although we are not a permitted ride, we do have specific authorizations from the municipalities we ride through.

Children/Minors - Those under the age of 18 are not permitted to participate in the Ride or in any of the training rides.

Pets - They are not allowed on the ride or at the hotels, so leave pets at home with friends.

Start/End Times - Each day there is a schedule.  Please make sure you are punctual and adhere to the schedule.  We have 500 participants to manage over 2 1/2 days and we stick to the timeline.  If you are not on time, you risk not being able to ride.  No riders are allowed on the route until Dispatch knows Pit Stops are ready, SAG vehicles are in place and your safety is considered.  We close the route prior to sunset for your protection, if you need to be swept, please remember what you have accomplished is more than most will ever do in their lives and be VERY PROUD of what you do accomplish.

Emergencies - If you are having a true medical emergency call 911, then call the Ride Emergency Number on your wrist band.

SMART Rules of the Road

In order to keep you safe both during your training and on the event, it is important that you understand some basic Rules of the Road.  This will not only enhance your experience, but may just save your life.

  • Always keep in mind that according to state law, a bicycle is considered a vehicle and has all the same privileges and restrictions as any other vehicle. That means you should know and obey all traffic signals, signs, markings, laws and  regulations.
  • Stop at all stop signs. Signal all turns. Etc.
  • Wear a helmet at all times while on the road and even in the parking lot.
  • Always ride predictably and in control. Sudden or unexpected actions are a big cause of accidents with other cyclists, as well as collisions with motorists. Be alert and stay aware of your surroundings.
  • Always use hand signals and words to indicate to other cyclists and motorists that you are turning, slowing or stopping.   (See graphic on right)
  • Shout out “SLOWING!” or “STOPPING!” When you do stop, make sure to pull to the edge of the road. And pull completely off the road if you need to rest or make a repair.
  • Always cycle with the traffic, never against it.
  • Yield to traffic when switching lanes.
  • Keep to the right of the road, so that other cyclists can easily pass you on the left and are not forced into traffic.
  • Always pass another cyclist on the left and make sure to shout “ON YOUR LEFT!” or “PASSING!” to warn the cyclist that you are passing.
  • Before entering the road or crossing an intersection, always stop and look left, right, left. If you see a car, shout “CAR!” to let other cyclists know about it.
  • Make left turns from the center of the road.
  • In a group, always ride single file, never side-by-side on the road (Tandem Riding), which can create a serious hazard for passing cyclists. Remember, we are vehicles, we have to act like vehicles and we have to share the road with those bigger, motorized vehicles.
  • Watch the road ahead for hazardous debris or obstructions (glass, sand, loose gravel, pot holes, road kill, alligator… you get the picture). It is your duty and obligation (and it’s polite, too) to let your fellow riders know about it loud and clear. Remember, if they’re following close behind, they may not see the obstacle in time to react. So shout out “POTHOLE!” or “SNAKE!” or “POSSUM!” or “ROADKILL!”… You get the picture (do keep it short and simple).
  • Watch out for people in parked cars that could unexpectedly open their car door (and send you and other riders flying!). You need to be aware of them, because odds are they’re not aware of you.
  • Drafting is not allowed on training rides or on the Ride. Sorry, but it causes pile-ups and puts too many people at risk.   Keep a safe distance between bikes.
  • Be careful crossing railroad tracks — always cross at a right angle to the tracks or your tires may slip into the ruts.
  • Many areas in the Keys have grates on the road to keep deer and other animals from crossing the road.  Be cautious because your tires can get caught and cause an accident.
  • Be extra cautious when riding in the rain. The roads get very slick and fallen leaves and other hazards become even more hazardous. Visibility also decreases and cars may not be able to see you as well. So slow down! Especially when going down hills or bridges. And be very, very careful!  Don’t avoid riding in the rain. Remember, the Ride goes on even in the rain.
  • Wear bright clothing (day and night) so motorists can see you easily.
  • Do not ride on the sidewalks.  They are too uneven and end abruptly.
  • Remember Earphones, iPods, iPhones, cell phone or any electronic devises cannot be use while you are riding, you need to be able to hear what is going on around you.

 

You may be expelled from The SMART Ride at any time for violating any of the rules or policies, it is for YOUR safety.

Ride Etiquette

Anytime you have a large group of people together, it is especially important to remember basic etiquette is a must.  People have different moods, styles and ways of operating, but during the 2 1/2 days, we must all work together towards the common goal of making it to Key West.  Here are a few things to remember while on SMART Ride:

 

  • Stay flexible and be patient.  Sometimes things don’t work out as we plan or have to change (ie: weather), but know that you WILL be taken care of.  We are not your Concierge, we are your support.
  • Treat people as you wish to be treated.
  • Please listen to and respect the Crew.  They are volunteers giving of their time and talents.  Their concern is for your safety, so please follow what they ask you to do, even if it doesn’t make sense to you.
  • Please be respectful of SMART Ride equipment.  Many things have been donated, other supplies purchased, we had to fundraise and ask for donations, so be careful!
  • If you see someone needing help changing a tire, or a new rider/crew not following the event, help them out and get them back on course.
  • Respect the Bike Techs, they are giving up their time and talents.  You need to make sure to pay them for any supplies you utilize for your repairs.
  • Riders, make sure to thank the Crew, they work hard to support you and keep you safe during the event.  Make sure that they WANT to come back next year.
  • Make sure to THANK every Sponsor you see onsite during event.  They give generously so that we can give 100% of what we raise.  Let them know you appreciate them.
  • You are part of the faces of SMART Ride Family and your actions or words could jeopardize the future of the event.  It takes a lot to coordinate sponsors, municipalities, permits, volunteers, and facilities.  The actions of one individual could cause the end of SMART Ride for the other participants.
  • Leave the facilities equal to or better than what we found them.  Morningstar, Hawks Cay Resort and all of the Pit Stop/Water Stop Sites always welcome us with open arms because we clean up after ourselves.  Your Mom isn’t on the ride, (if she is, she has another crew function) so clean up after yourself.
  • The Keys are a beautiful environment, and we want to keep it that way.  They also have very strict recycling guidelines, so please try to separate when we give you that option.

Fundraising

Each rider has their own reasons for riding, so make sure to share that enthusiasm, energy and reason with those who donate to you.  Raising the minimum $1,250 is easier than you think.

Remember:

  • Once you are registered, set a personal fundraising goal and start early to raise your funds.
  • Ask all of your friends, family, co-workers, etc.  Don’t exclude anyone, you will be surprised by those who chose to donate to you.
  • Make sure to tell people your goal, that you need help and the reason you are riding.  The more personal you make your request, the larger the donations.
  • Don’t be afraid to remind your donors several times or tell them you are short of your goal, you’ll be surprised by their help.
  • Have fun and be creative.  The more fun you make it the quicker it is to raise your dollars.
  • Check out the fundraising ideas on the website.
  • If you have a fundraising event we can post on the website calendar, just send us a note with the details.
  • Use your Facebook page to help you raise pledges or go to the SMART Ride Facebook page to reach out to other riders to see what fundraising ideas work for them.
  • Join a team or work with the benefiting agency when they do outreach events.  Raising money in a group is sometimes easier.

 

We have raised over $2.6 million in the last 7 rides, and it is all because of you!  Just like your training, make your goal, put together a plan and get started early.

Training for SMART Ride

Resist the impulse to go “all out” in the beginning. Training for an endurance event like SMART Ride must be done is small increments of increasing intensity. The great part about a slow training regimen is that you get to experience positive results without the risk of being burned out or incurring overuse injuries. Do not forget to build in time to allow your body to recover. Rest is as important as activity and is often overlooked when trying to manage a training schedule. Remember, your body has its own brain and it will definitely let you know when you have pushed it too far.

SMART Ride is not a race, but rather a ride. Your goal is to train on a regular basis, increasing your mileage each week. Focus on gaining strength and endurance, and be sure to pace yourself and listen to your body. “Injury Prevention” should become part of your daily mantra while training. Pushing yourself too hard might make you susceptible to injury and will only take the enjoyment out of your experience.  During your training it is a good idea to remember the pointers on Bike Fit, Clothing, Nutrition and Hydration.  Everything will help you to have a great experience.

Cross Training

Of course you will want to focus most of your training on cycling. Nothing will prepare you better than actually riding your bike. It is important to experience the feel of the road, the bumps, the wind, the traffic, stopping, mounting and dismounting. It’s also the best way to toughen and train that posterior region. There is no cross training that will help condition that area like time in the saddle.

 

With that said, cross training definitely has its benefits and it is recommended that you introduce variety to your total training program. There may be times that the weather won’t allow you out on the road to train or quite frankly, you just need a change of scenery. In those cases choose an activity that is aerobic (gets your heart rate up). Most importantly make it something different that you’ll enjoy.

Cross training examples:

Swimming, running or jogging, walking, hiking, calisthenics, jumping rope, stair climbing, spin class, aerobic classes, dance class, roller blading

Injury Prevention

Most training or overuse injuries can be prevented by following a proper training program. Be sure to warm up and stretch those muscles before you use them in a workout. And don’t forget to stretch them again once you are finished. Most of the injuries which require treatment on the event are related to knees, feet, ankles, tendons and muscle groups. To a lesser degree we see sore necks and backs and some hand numbness. All of these are totally avoidable.

 

The single most important thing you can do to prevent most of these injuries is to have your bike professionally fit to you. An improper seat height alone can create havoc on knees, legs and Achilles. These types of injuries don’t just happen during one day of riding. It is the repetitive nature of cycling on an improperly fit bike that creates the injury. So one day you could be fine and the next day your knee is sore. This doesn’t happen during just one day of riding. Your body is resilient and will try to heal itself until pushed beyond its own limits.

 

Do not push yourself past your own ability or endurance level. For example, you find someone you like riding with, your average speed is 10 miles per hour (mph), theirs is 15. Riding with someone who is slightly faster or more skilled than you are can be just the thing to help push you gently to that next level of performance. However, trying to keep up with a much faster cyclist will only serve to frustrate your cycling psyche and put your body at risk for overuse or over-performance injury. Your knees will be the first part of your body to let you know this wasn’t a good idea. The injuries that could occur will most likely stop you from continuing your training while you heal. That’s valuable time lost that you won’t get back.

 

Again it is important to remember that SMART Ride is a RIDE not a race and there is no prize for he or she who rides in first.  Avoid those injuries…slow down and enjoy the scenery.

Stretching

SMART Ride is a 165 mile, 2 day ride. We want nothing more than for all the riders to enjoy their ride and complete as many miles each day as they would wish. In order to complete the ride without health challenges, you must prepare by training. Not only on your bike, but also preparing your core strength and muscle length. Note that if any movement is painful, you should stop doing that stretch/exercise and seek medical assistance for guidance. Pain is your body sending you a message and you must translate that through either experience or a medical professional.

Why Stretch & Strengthen?

You must have good range of motion in order to prevent your muscles from tightening on the long days on your bike. If you are not familiar with effective stretches and your range of motion is already limited it will make your days on the ride much less enjoyable. Similarly, you must have good core strength to maintain healthy riding posture all day on your bike. Otherwise, your core muscles will begin to let you down. As muscles fatigue, the body builds work-around patterns to continue pushing to reach your goals. These work-around patterns use secondary muscles to do the work of primary muscles and they can’t do that without causing more pain and tension in muscles and joints.

When to Stretch

Stretching before exercise is a good general practice. However, the stretches that make the largest difference in your program will be those done after exercise. When the muscles are hot, like after exercise, they will stretch with less resistance and retain their new length much more efficiently than after a light warm-up or when cold. Stretching after exercise helps to avoid muscle soreness and directs the muscle repair systems in the body to strengthen the connective tissue of the muscles stretched. During training, the most important time to stretch is post-ride & at breaks. However, on the event in November you should stretch every morning, at every rest stop & at Hawks Cay when you arrive.

How Far to Take a Stretch

Stretching should never be painful. Only go far enough to feel “the edge of discomfort,” no further. If you’re trying a new stretch and you don’t feel the target muscle stretching, review your instructions and try again with careful attention to the details of form.

How Long to Hold Each Stretch

The Golden Rule of stretching is to always hold a stretch for at least 30 seconds. If you are having problems with a muscle group, hold all stretches for that group one full minute.

Symmetry

Please honor your body’s natural goal of symmetry and stretch both sides of the body evenly with each stretch performed.

Your Training Plan

It is a good idea for everyone to get checked out by their doctor before embarking on a serious training program to address any current or potential physical problems.  Remember this is a good time to fill out your medical form and send it in.

You should start by riding distances within your comfort zone.  Beginners, or those who haven’t biked in several years, should start by riding mostly flat terrain and very few miles. With each subsequent ride you should increase your mileage in small increments, and gradually introduce more challenging terrain.  Mid-way through your training, you should be riding on the open road to get the feel of riding with traffic.  We recommend two to three rides a week at the beginning of the season, including one long ride, at your pace speed. This is the speed that you can ride comfortably for long distances and this will build your base endurance. One to two rides per week should be shorter and ridden at a brisk paces.  As the season progresses, try to build up to riding (and cross training) four to five days per week. Increase your mileage incrementally for three weeks (ideally by about 10%), then cut back your training by almost half during the fourth week (your rest week).  On your fifth week increase your mileage using your third week as the base.

Your goal should be to ride between 50-70 miles per week by the end of October.  Additionally, you should try to do several back to back rides in September and October to get your body accustomed to riding consecutive days. It is important to do most of your training on the bike that you will use on the event. However, you can exchange an hour of ride time for an hour of cross training.

And don’t forget to take some rest days. While it is important that you invest a good amount of time in training, it is equally important that you give your body a chance to recover between workouts. Take a minimum of one or two days off per week to avoid burnout, overtraining and injury. You will probably find that by taking one or two days off per week, you come back to your bike feeling refreshed and energized.

Your last big weekend of training should be a full week before SMART Ride begins. You should scale back the last week prior to the ride. Get plenty of rest, drink lots of water, and make sure that you are eating a well-balanced diet. Your body needs this down time to gear up for the big weekend ahead!

These recommendations are meant to be very general. Each person will do their best with a tailored individual plan. Please use your best judgment!

Other Things to Remember during Training….

Here are a couple of other things to keep in mind while training that will help you:

  • Check out the calendar on the home page for Training Rides in your area.  Around end of August, beginning of September riders all over the state will contact us about training rides and we will list them on the calendar, so keep checking back.
  • Reach out on Facebook to contact other riders in your area who might be interested in training.  The link to SMART Ride has a Facebook page, why not befriend us?
  • Keep in touch with your Rider Rep.  He/she is more than happy to help you with tips or get you the information you need.