The following information is provided for novice riders. If you are an experienced rider, you’re on your own!
1. Don’t just stand there, do something! For most of us, our hectic schedules and aversion to discomfort make it difficult to work out on a regular basis. A one-time shot for a good cause—like the Agony ride—is one thing, but training several times a week? No way! Nonetheless, you will find the Agony ride a much more pleasant and successful experience if you start training now.
2. Be sure your bike is properly adjusted for you, or you could severely injure yourself (especially your knees). If you are not positive about the setup, see a pro at a bike shop.
3. Start slowly, but do start. Don’t ride 40 or 50 miles the first day. Start with slow, easy rides—5-10 miles. Get used to your bike and get your body used to riding. Gradually increase time, distance, and effort.
4. Be sure to eat and to drink plenty of water before, during and after training.
5. Train for both strength and endurance. Riding hills will increase strength. Riding long miles on relatively flat road or trail will increase endurance (especially for your rear end!). Strength also aids endurance, so don’t completely avoid those hills and wind, no matter how much you hate them!
6. If you can’t get on your bike due to weather, time, mechanical problems, etc., do something else. Walking, running, swimming, weight training, calisthenics or aerobics are all helpful. Some cross-training is a good idea anyway. 7. Your last long training ride should be Saturday, Sunday, or Monday before the ride. Give your body a chance to recover and store up energy. Short rides to keep your muscles loose are recommended all the way through Wednesday, or even Thursday. Eat and drink more than normal the day or two before the ride, especially complex carbohydrates.
Office Hours: M-F: 9a-4p
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Contact: p: 530-268-0877 | f: 530-268-9077 email us PO Box 1022 Grass Valley, CA 95945