Saturday, September 28, 2019
300 M or 150 M

More Training Tips


RAID is coming up quickly — in just a few weeks, cyclists will sit in the saddle for 24 hours, pushing themselves across Iowa. Many RAID riders have been training, but, if you haven’t, you’ve got some time to recover.

Active.com recently published a list of great training tips for cyclists looking to push themselves the distance. Here are a few of our favorites:

• Ramp up correctly

Chances are, you’re not going to do a 300-mile ride before you ride RAID. Start off easy – do a 30-mile ride, then a 50-mile, then a 75-mile ride. Work your way up to about two-thirds of the total distance (200 miles or so). If you can do that, you’ve made a great start.

• Figure out your nutrition

The secret to not bonking on huge rides is to eat before you’re hungry. You’re going to be burning through a massive amount of calories. Eat what you feel comfortable with and that doesn’t slow you down.

• Consume fluid and sodium

You sweat out more than just water – electrolytes, sodium and other important minerals are drawn out while you’re sweating. Remember to drink water, but also remember to get enough sodium in your diet to counteract the loss of salt. Try eating some salty foods like pretzels, dill pickles or cold cuts.

• Get comfy on the bike

Did you buy a new saddle for the race? Get some new bars? Make sure you’re used to them, and that your bike is set up precisely the way it needs to be before you get started. There’s nothing worse than having to stop to adjust your saddle a fraction of an inch. More than that, comfort is aerodynamics, which shaves time off your ride.

• Don’t stress out

Are you in Dyersville with burning legs, saddle sores and out of Cliff Bars? Don’t freak out. Remain calm, do what you can and keep at it. Your mind is your biggest enemy in RAID.

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