Training Tips for the last 3 months
Remember the 1965Ride Cycle Tour for Education is a tour and not a race. So we do not prepare to race.
Racing does sometimes happen but only in short bursts.
Ultimately you must prepare for long days in the saddle ridden at a comfortable but respectable pace. This means the training trick is to prepare yourself to ride faster than the actual tour pace so that the pace we ride in April always (usually, most of the time, hopefully) feels comfortable. The worst feeling is the one when you feel you just cannot keep up any longer, and everyone else seems to be cruising.
Our longest day will last about 7 hours; no day will take fewer than around 3 and a half hours.
The training tips below are proposed with these thoughts in mind.
Exercise injuries are incredibly common, but they’re largely avoidable.
By listening to your body and respecting your needs, you can avoid exercise related accidents.
Have you ever pushed through a run even though your ankle really hurt?
Or ignored that deep, nagging pain in your hip that’s been going on for months?
Pushing through pain and ignoring your body almost always does more harm than good, and it can often lead to injury.
Follow these ten tips to avoid injury and stay strong and healthy so you can keep working out and feeling great.
Ready to Ride the 1965Ride?
Here is what you need to do!
Have a Plan.
Winging it is fine sometimes, but it doesn’t quite cut it when you want to achieve something great. Truly remarkable accomplishments, whether finishing your first century ride or lining up for your first race (yes, it could happen), require careful planning and execution.
WHAT TO BRING
· Cycling shorts (at least 3 good quality) and tops (as per the “What to wear list” or your own where you don’t have from previous years). If you don’t want to wash clothes on the ride bring enough for each day or wash – it’s easy too! (NB>There are limited washing facilities at some overnight stops. If it is wet drying the kit for the next day could be a problem)
· 2 pairs of gloves
· Cycling shoes. If you have a second pair of cycling shoes bring them in case it rains.
· Lightweight fold up waterproof/resistant cycling jacket
· Arm and leg warmers, especially for chilly mornings
· Shammy cream or gel equivalent for those long days in the saddle
· Sunscreen – make sure that it proects from wind and sun; it must nourish your skin for long days of exposure
· 2 Water bottles each will be provided
· Buff – great for keeping your neck warm on chilly mornings and your helmet more comfortable every day
Luggage space in the support vehicles is limited.
Each participant is restricted to 2 pieces of luggage: 1 medium suitcase (preferably a soft duffel bag) and 1 compact day bag.
Please label your bags.
• Warm, casual clothes for the evenings and comfortable casual shoes
• Slops, strops or sandals are always good
• Bring Smart Casual clothes if you plan attend any of the Queen’s Reunion activities that require this
• A few Rands for alcohol (what’s that?) and any extras / souvenirs you
might like to purchase along the way
Only bring spares if your bike has a unique requirement such as special spokes. We will have spares (Tyres, Tubes, and so on) on consignment from Mellow Velo, Broadacres.
However, it’s probably a good idea to keep the following items in your saddle bag: a spare tube, puncture repair kit, bomb, tyre levers.
We will bring chain cleaning supplies for the mandatory halfway bike wash.
We will provide tea and coffee for our rest stops. Bring your own if you have a special requirement.
We will have some endurance replenishment supplements but bring your own energy drink mix just in case.
We will provide Debbie Neilson’s delicious crunchies, as well as assorted other rusks, sweet and savoury snacks for en route. But again, if you have a specific something you like to snack on, please bring it.
Remember to bring …
A small tog bag (referred to above) to keep in the support vehicle with all your gear for the day; and to store things like your wallet, camera, sunblock, etc. (The suitcases are often hard to get to while we are on the road).
Washing powder (there are very limited washing facilities en route so most of us just wash a few things every few days).
Anti-cramp tablets if you’re prone to cramping.
Cell phone (essential unless you wish to remain incommunicado)
Bathing costume & towel
Cap or hat
Own medication (There will be basic first aid kits in the support vehicles)
Plastic bags to seal your dirty washing
Medical aid card ***
Chargers for all your devices
Sunlight liquid and a bottle brush – for keeping your water bottles clean
Ziploc bags for cell phones and other small items that can’t get wet.
NB: A good sense of humour and a desire to participate!
REGISTER TO RIDE
We start the next tour on Wednesday 10th April at 07h30 from Life Hospital Suikerbosrand and will finish in Queenstown/Komani on The Rec at 13h00 the following Thursday 18th 2024!
Registrations are open for the 2024 edition of the 1965Ride!