As Ride The Rockies draws near, we want to provide you with some helpful information.
Included in this newsletter: Bicycle Clinics
Group Rides
WRC Pre-Tour Experience
The First Ascents Ride
Training Tips
Nutrition Tips
Sharing the Road
First Time Rider Panel
Ride The Rockies Gear
Social Media
Peak Pedalers
Recognizing Our Partners
Collaboration Corner
– Adaptive Sports
– Davis Phinney Foundation
Bicycle Clinics
Although being fully prepared is the best way to enjoy Ride The Rockies, we realize that there are some things you may not be able to anticipate during the ride. That’s why Ride The Rockies is a fully supported tour. Bike technicians will be available to assist cyclists at aid stations for all riders, should you be mechanically inclined, non-mechanically inclined, or unwilling to carry a trailer full of tools all week long. However, at a minimum, you should carry and know how to use equipment to patch and change your tubes and tires. The more time you spend in your saddle and familiarize yourself with the various components of your bike, the more likely you'll have seven days of hassle-free riding!
Consider attending one of the following maintenance clinics and/or spin classes hosted by our partnering bike shops:
Wheat Ridge Cyclery
7085 W. 38th Ave
Wheat Ridge CO 80033 Clinic Schedule
Bicycle Village
Various Colorado locations Classes include: Basic Bicycle Maintenance, Advanced Bicycle Maintenance and Spin Learn and Burn
Bike Source
Various Colorado locations Schedule of Clinics, Demos & Workshops
Group Rides
In addition to providing excellent training and conditioning for this year’s 513-mile trek, group rides enable cyclists to hone their skills when “riding in numbers”. Consider joining one of these existing rides, hosted by our partnering bike shops, and meet other RTR participants and cyclists from your community:
RTR Group Ride Schedule Bicycle Village Aurora
2802 South Havana St.
Aurora, CO 80014
Saturday, April 20
9:00AM
Details – BV via Cherry Creek trail to downtown, out to Sloan’s Lake then out to 26th to 32nd, to Lookout Mountain and back. Estimated 70 miles
*Participants receive 20% discount on all stock accessories day of ride.
Sports Garage Boulder
2705 Spruce St.
Boulder, CO 80302
Sunday, April 28
9:00AM
Details – 3 hour minimum ride, featuring a climb in the Boulder-Area canyons.
*Participants to receive 15% discount on purchases throughout the store (excluding bikes), that is valid through RTR’s start date.
Bike Source Highlands Ranch
2690 E. County Line Rd.
Highlands Ranch, CO 80126
Saturday, May 4
9AM
Details – BikeSource Highlands Ranch to Chatfield Reservoir, up Deer Creek Canyon to Highgrade and around to City View. Descend back down Deer Creek to shop. Estimated 45 miles.
Campus Cycles Lakewood
7310 W Colfax Ave
Lakewood, Co 80214
Saturday, May 11
10AM
Details – Start & finish at shop; route will entail a few climbs, including Lookout Mountain. Estimated 45 miles
*Participants to receive 25% off ALL nutrition products both pre and post ride. At the end of the ride, participants will receive a coupon for $10 a off purchase of $50 or more, one FREE regular inner tube, and a killer deal on accessories with the purchase of a new bicycle.
WRC Pre-Tour Experience AKA, Everything You Need to Know!
Where: Wheat Ridge Cyclery
7085 W. 38th Ave
Wheat Ridge, CO 80033
RTR Seminar
Join us to learn all the details of the 2013 Ride The Rockies route, what to pack and important nutrition information!
When: Thursday, May 16 Time: 6:30p.m. – 9:00p.m.
Topics & Speakers include:
RTR Preparation, Gear & Clothing – Ron Kiefel, Olympic Medalist & Owner of Wheat Ridge Cyclery
Nutrition – Jessica Loring, Registered Dietician
Route Review – Chandler Smith, Ride The Rockies Tour Director
Food and beverage provided by Maggiano’s and Odell Brewing Company.
*PLUS, Win prize items from RTR & WRC!
WRC Clinics
Want to learn the basics in bike maintenance and hone those group riding skills? Choose from one of two times and make your reservation today!
Basic Bike Maintenance & Group Riding Skills Presented by Service Technician & Event Specialist, Cam Jacques of Wheat Ridge Cyclery & Outreach Director, Scott Christopher of Bicycle Colorado When: Friday, May 17 Time: 5:00p.m. – 6:20p.m. OR 6:30p.m. – 7:50p.m.
*Reservations required, please click here to reserve.(20 person max)
Each time slot will offer a Bike Maintenance and Group Riding Skills Clinic. After a short introduction and brief overview, you will then choose a clinic to attend. Should you wish to attend both, you’ll need to make a reservation for both times
The clinics will cover basic bicycle equipment preparation/maintenance, group riding skills on roads open to cars and time for individual questions and discussion.
Bring your bicycle, helmet & riding gear, to participate in these classes!
First Ascent Ride
Prep with the pros!
Kick off your 2013 cycling season with the First Ascent Ride, presented by the Colorado Cycling Team and Wheat Ridge Cyclery. This metric century ride (62 miles), will be in the foothills west of Golden with an elevation gain of over 4,000 feet giving participants a true taste of a typical day on Ride The Rockies.
When: Saturday, May 18 Time: 7:30a.m. Where: Golden High School
701 24th Street
Golden, CO 80401
Ride The Rockies participants had an opportunity to opt-in for this ride when completing your original application in February. If you didn't take advantage of the offering then, fear not, the $15 discount is still available!
Proceeds from the ride will benefit St. Joseph Exempla Comprehensive Cancer Center, The Denver Post Community Foundation and LIVESTRONG.
Training Tips by Rob Lockey, Optimize Endurance Services
There are less than 10 weeks until the start of Ride The Rockies, and your training should be in full swing, below are some tips to help prepare for the event.
Enjoy and Happy Training!
At this point in time aim for moderate intensity training during the weekdays
One to two hours at least 3 days during the week.
Focus on longer duration and pace drills during weekend rides.
Take advantage of the nice weather and go on plenty of outdoor rides.
Two to four hour rides on each weekend day.
You should notice an increase in your ability to sustain higher speeds on your rides as the tour date gets closer.
You don't become faster when riding, you become faster when recovering!
Of course the riding is important, and when planned properly will provide the overload needed to stress the system, however recovery is where we truly adapt and see improvement. Experienced riders often do well with 3 weeks of increasing workload (either increased duration or intensity) and one week of easier, shorter rides. New riders, or older riders, often require more recovery and can benefit from a 2-to-1 work to recovery schedule.
Eat early and eat often!
Take some time during your rides to hone your nutrition on the bike, practicing when and what you're eating. The guidelines for the amount of food you'll be able to eat AND digest while exercising is 300-350 calories an hour for males, 250-300 calories for females. But you may find that you can eat more (or less) without upsetting your stomach.
There are a multitude of nutrition products on the market. Finding items that are easily digestible and give you the energy you need takes some trial and error. Once you find what works, stick with it on event week!
Need structure?
It’s not too late to follow the Free Training Plans available on Optimize Endurance Services website or even step up and purchase a complete plan.
The idea behind the Free Plans and Purchased Plans is to structure and diversify your training in order to get you as ready as possible for Ride The Rockies.
Please don't hesitate to Contact OES with questions you may have, we're here to help!
Cycling Super Foods by Jessica Loring, Registered Dietitian
Spinning, climbing, and distance trials are all crucial components to a successful training period, but if good nutrition and
meal patterns are not established, your performance will suffer. Following these simple tips could help provide you with a
“supercharged”, personalized fueling plan. Experiment with these super foods now to discover what might give you that
extra edge on Ride the Rockies in June.
Legumes
These tiny, inexpensive super foods can truly pack a powerful punch. Lentils, in particular, are an ideal food for cycling. One cooked cup has about 230 calories, 18 grams of protein, 40 grams of carbohydrates, 16 grams of fiber, and less than one gram of fat. Researchers have found that riders who consumed lentils pre-ride, cycled up to 20 minutes longer when compared to those who consumed potatoes or glucose syrup. Lentils are a slow burning fuel that can prevent blood sugar spikes and act as a constant source of energy. Additionally, they are rich in iron, potassium, and folate. Having a hearty lentil soup on hand in the fridge can prove to be the perfect pre-ride snack, and with a nutrient ratio of 40 grams of carbohydrate to 18 grams of protein, can also be an excellent recovery food.
Berries and Cherries
While cycling, you are taking in more oxygen than you would at rest. Not only do we inhale a lot of free radicals in the air we breathe, but an increase in oxygen intake is thought to also increase free-radical production within the body. Muscle damage, soreness, and reduced endurance can be related to these free radicals. One way to neutralize them is to eat a diet rich in antioxidants. Berries and cherries not only taste great they are also packed with essential antioxidants like vitamin C. Blueberries, cherries, and raspberries also contain anthocyanosides - a natural anti-inflammatory and pain
reducer. After a long hard training ride, consider making a berry smoothie or trying a glass of cherry juice. One added bonus is that cherries are rich in melatonin, a natural sleep aide - making getting your Z’s that much easier.
Black Tea
Studies continue to show the amazing, undeniable health benefits of tea. Black tea is rich in antioxidants and also contains manganese. Antioxidants prevent free radical damage and manganese reduces the risk of coronary heart disease by helping cardiac muscle function. Sports scientists report that sipping on black tea helps speed recovery between intense workouts and reduces muscle soreness. Try adding four bags of black tea to 32 ounces of cold water and steep in the refrigerator overnight. The next morning, your refreshing beverage is ready to consume! Tea is also full of substances called “tannins”. Tannins have the ability to fight viruses such as influenza and have a therapeutic effect on gastric and intestinal illnesses, making for a great digestive aid. Fighting off the flu and avoiding an upset stomach is essential when training for a week long tour. As long as your tea is decaf, you can drink it in place of or with water: before, during, and after you hit the hill.
Congratulations for being one of the 2,000 Ride The Rockies bicyclists in 2013. When riding before and during the event consider the following when sharing the road. Please be a good ambassador of the bicycle community and obey the rules of the road.
1. Stop at all red lights and stop signs
It is best to take your place in the line of traffic. Accelerate through the intersection, then move right to allow passing.
2. Ride as far right as is safe and be visible
Use shoulders when available and safe from hazards (potholes, excessive debris, etc.). When shoulders are absent, ride 2-3 feet into the roadway, typically the right wheel track of car traffic, for visibility and space to avoid hazards.
3. Signal and look before changing position
For turns, extend your left or right arm the direction you are turning. Practice looking over your shoulder at traffic behind; consider a mirror.
4. Lane position
At intersections with turn lanes, use the correct lane – only use the right turn lane if you are actually turning right. When riding in a bike lane and approaching a stop sign/light, consider merging into the travel lane and take your turn in traffic.
Bicycling is a safe, healthy and enjoyable form of transportation and recreation. Bicycle Colorado works extensively to improve laws and policies to increase the enjoyment of bicycling for all of us.
Bicycle Colorado is a statewide non-profit, supported through membership, protecting and improving bicycling across the state. Become a member, at www.BicycleColorado.org
First Time Rider? Join us at the First Time Rider Panel! Come learn from the experts on how to maximize your Ride The Rockies experience.
When: Monday, April 15th 5:30pm – 7:30pm (panel starts at 6:00pm) Where: The Grand Ballroom at The Denver Athletic Club, 1325 Glenarm Pl, Denver, CO 80204
* Light food and beverages provided
Speakers will include: Dan Grunig, Executive Director of Bicycle Colorado Jessica Loring, Registered Dietician Chandler Smith, Tour Director of Ride The Rockies Brian Graves, Representative of Mavic Wheels and Parlee Cycles Lisha Burnett, Suncor Energy
Ride The Rockies Gear
You should have already received your Welcome Package with some one of a kind Under Armour items. We hope you wear these proudly as you train.
Visit shopRTR.com for Hincapie products, the 2013 RTR Poster and more!
Social Media
Connect with tour participants before the ride this June! Become a fan of Ride The Rockies on facebook and you’ll be able to interact with fellow riders, share photos and videos, post bulletins, and join discussions.
Ride The Rockies is now on Twitter! Follow @denverpostrtr for the latest updates.
You can now join the Ride The Rockies group on Map My Ride. See what other group members are doing to get in shape for the big week! Members can post and share routes of their recent work outs and discuss their experiences. Check it out by clicking here.
Peak Pedaler
Ride the Rockies Peak Pedalers
We’re looking for a few enthusiastic riders who share our excitement for Ride The Rockies to join forces and become guest bloggers on our web site. These “Peak Pedalers” will help us capture the spirit of Ride The Rockies and tell the story of this summer’s ride
What does being a Peak Pedaler mean for you?
As a Peak Pedaler, you will receive a free entry into this year’s Ride The Rockies, as well as a guaranteed and complimentary entry for 2014’s tour. You will have the opportunity to tell your story through photos and blog posts as you train during the weeks leading up to the event, and while you explore the state during the ride itself. Your pictures and posts will be featured on the Ride The Rockies web site and shared via social media.
Click here for more information and to apply!
Contest deadline April 11th
Recognizing Our Partners
An event of this magnitude would not be possible without the support and contributions of various organizations and companies in our community. Along with our returning sponsors, we are excited to announce new relationships with WD-40 BIKE, Maggiano’s, CO2 Forestry, Quarq, SRAM and Zipp. To view all of our Tour Partners, click the link.
Collaboration Corner
In addition to new partnerships, we also have a number of exciting collaborations to announce for the 2013 Tour. Ride The Rockies is proud to work hand in hand with the following organizations in an effort to increase awareness, funds, and volunteers for their services both locally and internationally: Rite of Passage, Trips for Kids, The Davis Phinney Foundation, Bicycles for Humanity, Adaptive Sports, and Project Recycle. Each newsletter will highlight one or two of these organizations as we near this year’s event.
Adaptive Sports Center Riders Challenged – and Hooked
By Erin English
It was on the 94-mile stretch from Leadville to Granby last year that Jose Santiago was tested. It wasn’t just the length of the ride, which challenged even the best riders. It was the slog through miles of uneven terrain and deep gravel. And it was the difficulty of riding with significant disabilities—a traumatic brain injury and posttraumatic stress disorder—which often translate into bouts of anxiety and agitation. A war veteran from Operation Iraqi Freedom in 2003, 41-year-old Santiago was a newcomer last year to the Adaptive Sports Center’s Denver Post Ride the Rockies team.
“That day, the road was real bad,” he said. “I broke down in tears. Chris Read [Program Director with the ASC] and I started singing for some reason. He was able to make me laugh. I had never faced something like that by myself.”
In the end—through the laughter and tears—Santiago was filled with a deep sense of accomplishment. He is coming back this June to do it again.
Every year since 2003, the ASC has partnered with Ride the Rockies to bring a team of cyclists with disabilities out for the tour. Based in Crested Butte, the ASC provides year-round outdoor adventure activities for individuals with both physical and developmental disabilities. The ASC team typically includes a solid contingent of handcyclists, as well as traditional road cyclists like Santiago. The staff dials in a fine-tuned and well-supported week for its riders, which includes lodging, logistics, shuttling gear, social gatherings and dinners, helping out riders along the route with technical issues, and singing an uplifting song or two when the situation calls for it.
“The ride is a highlight for our crew every summer,” said Chris Hensley, Executive Director of the ASC. “Seeing guys like Jose rise above perceived limitations to reach a personal goal makes this a really memorable and rewarding experience for our staff. It is one of the most highly anticipated events of the year.”
Santiago will be joined this summer by a group of new and veteran Adaptive Sports Center riders, including two other war veterans he’s recruited, and another second-timer like himself: 34-year-old Rocky Cortina from Denver, Colorado. Cortina, who has a spinal cord injury, rode his handcycle for the duration of last year’s tour. He surprised himself by finishing.
“I just assumed that some of the stages would be unachievable,” Cortina said. “But I never got in a support vehicle last summer. I was able to ride the whole thing.”
Along with a mid-week massage, Cortina attributes the inherently social nature of the event as key in helping him successfully complete each stage.
“It’s different when you are riding with a group of people—it is a good distraction,” Cortina said. “And everyone has something to say to the handcyclists. There are so many people saying hello, and you always want to say hello back.”
Cortina rode with his mother, wife and sister last year—along with the Adaptive Sports Center team—and will be joined by family again this year. It was his mother who helped convince him to sign up, and he is glad he did. Now, like Santiago, he’s hooked.
“I had been on these roads in a car before,” Cortina said. “But on a bike, you appreciate things more. It’s a pretty incredible feeling.”
The Davis Phinney Foundation’s mission is to help people living with Parkinson’s obtain the information, tools and motivation that enable them to take more control in managing their disease and to live well today. Our programs include The Victory Summit® national symposia series, the Living Well Challenge™ educational webinar series, and the Every Victory Counts® self-care manual for living well with Parkinson’s.
The Davis Phinney Foundation was founded in 2004 by Olympic medalist and cycling great, Davis Phinney, who was diagnosed with Parkinson’s disease in 2000 at the age of 40. A Boulder native whose name is synonymous with the Red Zinger Classic and Coors Classic, Phinney is notable as one of the founding fathers of modern American cycling. From the late 1970′s until his retirement from professional cycling in 1993, Davis achieved more wins – 328 victories in all – than any other American. Along with Lance Armstrong and Greg LeMond, Phinney is one of only three Americans to win multiple stages of the Tour de France, the world’s most prestigious bike race.
Today, Davis is both a role model in the cycling community and an inspiration to the estimated 1.5 million Americans and estimated 10 million worldwide who are currently living with the disease. His message to his “tribe,” as he affectionately refers to his Parkinson’s comrades, is, “We can’t control that we have Parkinson’s, but we can control how we live with Parkinson’s.”
This year, the Davis Phinney Foundation is proud to sponsor a team in the The Denver Post Ride The Rockies tour, a fitting event for highlighting the Foundation’s roots in the cycling community and for showcasing how fitness, motivation and courage can lead to Moments of Victory for everyone. To learn more about programs, clinical research initiatives, and Victory Crew grassroots fundraising, visit www.davisphinneyfoundation.org.
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