 |
TEAM SHELL |
 |
|
|
TEAM SHELL |
|
|
HOME |
The best way to have a fun, safe ride to Austin is to train properly The MS150 is more fun when you are physically prepared. If you haven't already started training, it's time to get serious. Start with easy rides and slowly add miles and then hills. Your primary goal is to increase strength and cardio-conditioning; second is to get saddle-time so you get used to sitting on your bike for extended periods. Spinning and other exercise programs are an excellent compliment during the week, especially as most of us can't ride our bikes then. Try to exercise three to four times a week with at least one of these being a long weekend ride. The CP Training series and the MS Recommended Rides are excellent for this and will help you get used to riding in large groups. For additional details, Riders are strongly encouraged to to refer to the 2009 Bike MS Training Guide. It is an excellent training resource for both beginner and experienced riders. Another excellent resource is: Dr. Ed's Practical Guide to Surviving the BP MS 150. Starting at Tully Stadium, the first day covers 100 miles and the second day from La Grange to Austin is 80 miles for a total of 180 miles so adequate training as outlined above is a necessity to be able to complete this ride. But with training it is certainly doable for even the beginning rider. Training should start in January beginning with shorter rides and gradually building up mileage each week to longer rides. Fortunately in the Houston area there a number of training ride opportunities available in the months leading up to the BP MS 150 Bike Tour. How many calories do I burn while biking? Here's a nifty tool that can provide a rough estimate:
To determine calories burned for many other forms of exercise and activities check out this website: http://www.primusweb.com/fitnesspartner/jumpsite/calculat.htm
When riding, your muscles need fluid
and energy to perform at their best. With every pedal stroke you
complete, a small amount of body fluid is lost through sweating and a
little bit of energy fuel is burned inside your muscle cells. The more
fluid you lose and the more energy your muscles burn, the more tired you
become. So it is important that you consume fluid and energy during all
of your rides.
Power bars and gels are an excellent
source of energy and may be consumed at the rate of 1 bar or gel pack
every hour. As for hydration, get in the habit of drinking 16-20 ounces
of water/sport drink every hour. Water absorbs easier, but sport drinks
contain needed calories and nutrients. As a rule of thumb, try drinking
every 10 minutes such that you consume 1 bottle of fluid an hour while
cycling. If the temperature is above 75-80, it should be more like 20-24
ounces an hour. Dehydration is a serious problem with any sport, and you
need to plan ahead to avoid it. You'll know you're hydrating if you use
the "facilities" during a ride. If you become very thirsty, you're
likely already quite dehydrated. Late symptoms include headaches,
chills and nausea. Drink early and drink often to stay safe. Lastly, consume
carbohydrate and protein within 45 minutes after your ride for faster
recovery.
What Gear Do You Need for Cycling? If you’re new to road cycling, you may wonder what you need to get started. Click here for a checklist of items to make your ride safe and comfortable.
|
|||||||||||||||||||||
...........................