Group Riding Etiquette by the TCBC

SUGGESTED TRAINING TIPS FOR LONGER RIDES
EASY BASICS

1. If you are out of shape or just getting started in cycling, begin slowly. Initial rides, whether outside or on an indoor trainer, should be limited to 20-30 minutes, 3 days a week. Pedal briskly, but don't get out of breath. As fitness increases, begin riding 5 days a week for at least 30 minutes, and progress from there.
2. Indoor trainers are a good way to maintain a degree of cycling fitness in winter, but you'll do better to ride outdoors as much as possible. This way you'll develop important riding skills such as keeping a straight line, cornering, descending, etc.
3. Even a new rider who has no racing ambitions can benefit from a weekly program that includes both speed and distance. In order to firm your legs, lose weight and be healthier, use a program with:
   

MODERATE DAYS. To lose weight, forget about the stopwatch and ride medium distances at a comfortable pace. This will burn fat, as opposed to the carbohydrates that fuel short, intense efforts.

ENDURANCE DAYS. To improve your stamina, go on one long ride every week. Don't worry about time just complete the distance.

TIPS ON ENDURANCE RIDING

1. The average cyclist can ride at least 3 times longer than the average training ride.
2. Try to do at least one long training ride a week.
3. Your goal should be to increase your rides by 5-10% each week.
4. Stand up and stretch on your bike at least once every 30 minutes. Pedal standing for a minute and then coast moving your hips forward and arching your back. Sit down and finish by rolling your neck and shrugging your shoulders.
5. Change your grip in the handlebars every few minutes. This helps to prevent upper body fatigue.
6. Eat lots of carbohydrates for 3 days prior to the Bike Tour.
7. Start snacking during the first hour. Snack throughout the ride; don’t wait until you get hungry.
8. Drink before you become thirsty; if you wait to drink until you are thirsty, you are already dehydrating. Drink from your water bottle every 10 minutes.
9. Wear comfortable clothing. Snug, padded cycling shorts and padded cycling gloves are recommended.
10. Your feet may swell. If you feel discomfort, loosen your shoes.
11. Wear sunglasses to avoid squinting, which could cause headaches.
12. Divide the day’s ride into 3 segments. Ride below your ability the first segment; ride your normal pace the second segment; you should be fine on the final stretch.
13. Use the rest stops to get off your bike, stretch, eat a small snack and refill your water bottle. Try not to stop for more than 10 minutes or it may be hard to resume your pace.
14. Ride with someone of similar pace. It will make the ride go more quickly.

This information was taken from Bicycling Magazine’s pamphlet “Ride Longer and Stronger”