First Time Riders Panel April, 15th 2013-Denver Athletic Club

Insider View from Lisha Burnett, Suncor Energy Lisha began with referencing the book by Franklin Covey, 7 Habits of Highly Effective People, as this is a model of how her company Suncor does business daily. She related the habits in the book to cycling and Ride The Rockies specific examples. The underlying premise of Coveys book is to start with the end in mind. As a platform she began with, Know Yourself stressing the importance of training prior to the tour. Have you ridden your bike and spent time in the saddle? Have you attended spin class when the weather has been inclement? Have you kept up with other forms of fitness to maintain and improve your conditioning? These questions are ones to ask of yourself so that you are more comfortable with finding support as well as riding to your limits through training and during the tour. Know Your Stuff, in which she stressed the importance of knowing how to care for and fix your bike. Ride The Rockies provides the people and resources to help you fix your bike while riding the days route or when you have come in from riding, however, the chance something goes wrong on the road it is a comfort to know you can fix it yourself. Know Your Gear, stressing practicing and training with the gear you are going to have with you on the ride. Know Your Route, utilizing the resources that Ride The Rockies gives you in order to game plan your day in the saddle. Using the provided map book, talking to the Info Tent and volunteer staff in each destination community, as well as phone apps and other riders themselves, so you truly know where you are going and how you will get there. Know Your Destination, do a little research on the communities we will be visiting so you are aware of where things are such as grocery stores, and how the HQ and Entertainment Sites are laid out. Enjoying the communities as much as the ride makes the tour what it is. Know How To Have Fun, look out for your fellow cyclists while riding as well as in the host communities and enjoy all there is to offer. Be patient with Aid Stations and the crowding and the lines that tend to form while there, get a message in the host community when you are done riding, and visit the Silent Auction tent and bid on some great items. Know about yourself and the ride with make for an unforgettable experience. Tour Veteran and Representative of Parlee Bikes and Mavic Wheels- Brian Graves An aspect of the tour that should be utilized by all is the opportunity to demo bikes and wheels. This allows you to try out new gear for free in demanding environments. Reservations work differently depending on which demo partner you work with and it is important to book your test gear as early as you can. This opportunity extends to having your bike properly tuned

as well. The easiest way in which to do this is to have your bike fitted properly for your height and geometry. Your local bike shop can do this fitting for you in the weeks leading up to the ride which will you are training is as efficient for your body as it can be. A custom fit will go a long way in having a smooth weeklong tour. Brian also stressed the importance in using what you know, training with items you intend on using during the tour. Attempting to use brand new gear can lead to being uncomfortable throughout the day or damage you may not know how to repair. Having fun is paramount on the tour and there are several ways in which to do this while being safe and keeping your fellow riders safe. The climbs up the passes can be challenging and it is important to ride to your ability and simply stay to the right to allow others to pass or to pass yourself. The same is true on the descents as a pass like Wolf Creek can be very fast with narrow roads and no shoulders. The effort exerted on the climbs and long stretches can me made a little easier by forming pace lines and drafting off a lead person. This can be dangerous especially if you do not know the people you are in line with or their riding ability. Keeping pace lines to 5 or less is safe for you and all those that may be following you. That said there will all ways be someone faster and in front of you and someone slower and behind you. Ride The Rockies is a tour and not a race so finishing at your own pace is perfectly acceptable. Despite the tour being just that, preparing for each days ride should be approached with diligence. Preparing for the next day should begin following each days ride. Consume a recovery drink and meal, get a massage, take a shower, and lay out the kit you intend on wearing the next day. Wearing clean chamois each day is important and the number of kits to have with you is a rider preference. Of importance as well is to not wear underwear underneath your chamois; this is a recipe for saddle sores. Once you have finished riding for the day the ride is over; remove dirty clothing and clean up. Riding Skills with Dan Grunig of Bicycle Colorado Dan discussed the importance of riding safe which in turn extends to keeping all other out on the road safe as well. Number one safety concern out on the route is the fact the roads are open to vehicle traffic. The danger increases on mountain passes especially the descents. Dan wants all cyclist, rookies or veterans to be ambassadors of the road by communication effectively of the hazards that exist. Warning cyclists behind you of slowing down, turning, or road hazards such as rumble strips is important to keep everyone safe. Communication can be as simple as hand gestures or vocal such as Im passing. In addition to effective communication, follow rules of the road unless otherwise instructed will allow cars and bikes to coexist on the ride more effectively. The more Ride The Rockies specific advice extends to Aid Stations and listening to music while riding each day. The Aid Stations are there to assist riders with fuel and a respite while pedal all day and as such can be very busy places. Make sure to ride through the Aid Station all

the way to furthest point from the road before dismounting. This will clear confluence around the entrances and exits where riders are coming in with speed and mounting to leave. To establish effect communication make sure to let riders behind you know you are turning into the Aid Station. This effective communication is difficult if the majority of riders are listening to music. It is a Ride The Rockies policy to not have ear buds in however it still happens and it is another opportunity to be an ambassador of the road by politely asking people or talking to Riding Marshal to ask riders to remove their ear buds. Nutritional Advice from Tour Veteran and Registered Dietician Jessica Loring The over arching nutrition topic discussed by Jessica was the importance of carbohydrates (carbs) before, during, and after the ride. Jessica also wanted to stress the importance of training with the foods and nutritional products you intend to use on the tour while training to avoid stomach issues during the week. A nice rule of thumb regarding the amount of carbs to intake is approximately 60% of your diet coming from this energy source. Your body only stores roughly 2 hours worth of energy in the form of glycogen in the muscles and liver (glycogen is the stored form of glucose which is the broken done form of carbohydrates you consume). This means consuming some carbs before you leave each morning as well as whiles you pedaling though out the day and as a recovery once you have finished riding. To have the energy to start the days ride, one should consume roughly .5-1.5 gram of carbs per pound of body weight an hour or more before beginning. Rice cereals break down slower and thus give sustained energy for a longer period of time and have less fiber which is not something to experiment with while on the tour. Throughout the day consuming carbs in the liquid or solid form is important. Having 8oz of Gatorade (60grams), a handful of pretzels (30grams), or fruit (bananas, grapes, and oranges) can help to sustain your energy stores. The Aid Stations on the route will have fruit items, pretzels, animal crackers, and Gatorade, and well as a limited supply of power bars and gels free of charge for riders. Aid Station also will have fee based venders present with a large variety of menu options. Of importance on the hot days on the road is hydration. Adequate hydration is important to sustain your energy before and during your ride as well as to recover and prepare for the next day. A rule of thumb to remember when determining the amount of water to consume is approximately 5oz for every 15 minutes of activity. Touching back on previous advice as Ride The Rockies as a tour and not a race, be sure to stop and fill up your water bottles, drink as much as you can, and use the provided rest rooms every chance you have. Once you have finished riding consuming a recovery drink/meal within 30 minutes. The ratio of 4:1, four grams of carbs to 1 gram of protein has been shown to superiorly accomplish this recovery. Adhering to a sound hydration and nutrition plan with improve recovery from the days ride and help prepare for the next day. The rigors of a multi-day event increase the need for adequate recovery. When it comes to a proper recovery drink/food, reducing fat will help

with absorption as fat slows down your metabolism and therefore your absorption. This also true of your breakfast choices. Consuming of fat is indeed important, however those windows of time lend to a lower fat intake. A hot topic nutritional item is Chia Seeds. Adding a small amount directly to your water, with your oatmeal, or mixed into other food and drink items can provide a powerhouse of nutrients. They have more calcium than milk, more antioxidants than blueberries, and have omega-3 fatty acids with help with inflammation thus assisting in recovery. Before the Ride (75grams of carbs): -2 medium size pancakes with syrup -Bagel, cream cheese and 4 ounces of orange juice -Shredded wheat (1 cup) with milk and a fruit yogurt -Puffed rice (1 cup) with milk and 4 ounces of apple juice The shredded wheat is a complex carbohydrate that will digest a bit slower and you may notice it will give you energy longer. While the puffed rice is lower in fiber than many cereals and may be a good choice for quick energy right before the ride. During the Ride: In order to ensure that you are supplying you brain and muscles with a continuous supply of carbohydrate for energy, you carbohydrate intakes should continue shortly after the onset of activity. A minimum of 30 60 grams of carb should be consumed for each hour spent on the bike. Below are some examples of snacks that will provide approximately 30 grams of carbohydrate. -16 ounces of Gatorade Drinking carbohydrates while riding can help improve performance by maintaining blood glucose levels during a time when energy stores start to drop. These liquid carbs will help fuel you muscle and current research suggests that sports drinks may help to reduce stress on the immune system -Fig Newtons 4 cookies (~40 grams of carbohydrates). These snacks are convenient to carry while riding, easy to digest and are high in calcium and potassium (which play a role muscle function). -Banana 1 large banana (~ 30 grams of carbohydrate). You will find this fruit at many of the aid stations. Bananas are loaded with potassium and can reduce muscle cramping on a week long ride. -Two Degrees Energy Bar (~ 30 grams of carbohydrate). These delicious bars are gluten free, vegan and contain chia seeds. One tablespoon of chia seeds contain more calcium than a cup of milk, are higher in antioxidants than blueberries and contain more omega-3s than salmon. Post Ride: For many, the thought of getting off of your bike after a 5-8 hour ride and eating a meal is hard to stomach. However, it is essential to replenish you energy stores by eating almost as soon as you get off the bike. Insulin in our body helps move carbohydrates into the muscle. In the first thirty minutes after a ride, your muscles are very sensitive to insulin. Studies have shown

that lean protein combined with carbohydrate almost doubles this insulin response. Try and consume a snack with both carbohydrate and lean protein in a ratio of 4:1 On average cyclist must try and eat a minimum of .5 grams of carb per pound of body weight. For a 150 lb rider this would be ~75 grams of carbohydrate and 15-20 grams of protein. Below are some examples of good recovery snacks. -Large fruit smoothie with yogurt Try making or purchasing one with blueberries in it. Blueberries are rich in antioxidants and can help fight off free radicals produced during exercise. -Chocolate Milk Milk contains both casein and whey. Whey is a fast digesting protein while casein is a slow digesting protein that keeps you full longer and helps with fat loss and muscle repair. -Kind Granola 1 cup with skim milk. This contains whole grains, quinoa and flax seeds making this granola high in omega-3 fatty acids which helps with inflammation. Tour Logistics with Tour Director Chandler Smith Ride The Rockies Route Expectations -Wrist Bands: these need to be worn through the tour and they include your rider number which is associated with your name in our registration data base. -Luggage Tags: color coded to help you find your luggage easier each day. This is the service your entry pays for and it helps organize your luggage on the trucks being transported from town to town. Each day you bring your luggage to a predetermined drop off point and it will be placed on either an early, middle, or late truck which arrives in the destination community in that order. Trucks will be unloaded and bags will be placed in a designated line by color. Riders are allowed one (1) bag of up to 70lbs which needs to contain all of the clothes and gear for the week allow with your camping items. This service which is offered by Ride The Rockies is different from the service offered by Alpine Cycle Connection. This organization which provided services for an extra fee not associated with your entry will transport your luggage in their trucks dropping bags off at your hotel, B&B, or camp site. They will have an orientation and explain their process on Saturday June 8th at the HQ site. The will have a separate tag system which means if you are electing to use this service you will not need the luggage tag provided in your rider credentials. They allow up to two (2) bags of 45lbs each. Safety Tags: this informative item in your riders packet will provide some safety tips for while you are riding during the week Bike Corrals: this area is different in each host community and will provide a safe place to store your bike over night. The location will have one entrance and exit as well as community volunteers to provide added security. Riders will walk their bike into the corral and place it

where they see fit while following a general order to keep this organized and accommodate up to 1,000 bikes. As you leave in the morning you will retrieve your bike and be asked to show your rider number on your wrist band to ensure it matches the number on your bike. Info Tent-this tent is the hub of information at our HQ site. It provides such information as the location of the community meal, where the shower trucks are, where the shuttles are loading, where camping is as well as serves as a rolling message board and lost and found. Riders can leave messages about swapping jerseys and looking for friends to meet up with them. Information is also provided about the next days route as well as helpful tips. Community Tent: this will provide you with an overview of the host community we are in. The can share with you how to get to your hotel or what types of restaurants and retail store exist in their town. Normally situated near the Info Tent, they are community volunteers willing to help in any way. Each host community will also provide a community meal, typically a breakfast and dinner for a fee. Usually a local non-profit puts the meal on as a fundraiser for their organization. In addition to this, several vendors at the HQ/Entertainment Site will have a wide variety of food for sale as well. Shower Trucks: we travel with two shower trucks that help us offset the high volume of riders using showers in the schools and Rec Centers that serve as our HQ and normally, indoor camping. They are split up by gender and will reshuffle lines depending on how long they become. Zerohero-they are our partner in waste management. They are a part of Tread Lightly by helping us offset the actual amount of waste we send to the landfill. You will see their brown tents at the Aid Stations, Entertainment Site, as well as HQ/Camping Site. The tents have clearly marked sections for every sort of waste we encounter along the tour, compostable material, recyclable material, as well as paper and cardboard. Please help the volunteers dedicated to the Tread Lightly task and separate your waste as you discard it. Demo/Tech Area-the mechanics from various bike shops will be posted at Aid Stations throughout the route as well as at the HQ site and they are here to help you with bike trouble you may encounter. These folks work hard long days and are volunteering their time to do so. They do accept tips so please give them your patients and support. The demos provide you with an opportunity to test new top of the line gear for free throughout the week. Each company has a different approach to demoing however the overall process is very simple. Visit the demo area at the HQ site and speak to the techs about reserving a bike or wheels for a given days ride. Some will fill up fast and it is best to talk them as soon as you can. The handle all the wrench turning work in removing your pedals to put on your demo bike or getting your bike set up with the demo wheels. The will ask for a credit card

number for the reservation and you will not be charged anything while you are demoing the product. Medical Mobile-at the HQ site our medical sponsors St. Anthonys will have a medical RV available to treat minor injuries follow your days ride. They can provide basic medical care and information should you need any. Larger medical issues are of course referred to local hospitals. Along with St. Anthonys at the HQ we have two ambulances provided by Stadium Medical along the route for medical support. In addition we have 45 riding medics, radio support vehicles, as well as radio equipped support throughout the route. This allows to have a very rapid response to emergencies should they occur. Massage-we travel with just over 20 trained massage therapists which may seem like a lot however we will have over 2,000 cyclists. It makes it very important to book this service as early as you can. This will ensure you have the opportunity to take advantage of this excellent service. The Info Tent can provide you with the location where massage is taking place in each community. Denver Post Community Foundation Traveling Silent Auction-the Silent Auction gives us a chance to raise even more money for the DPCF by auctioning of high end cycling parts and bikes, weekend getaways, as well as a variety of other fantastic items. The DPC tent is located next to the Info Tent in each host community and the volunteer staff there would love to have you stop by and browse and bind on the items. Bidding is open from Saturday the 8 th until Friday the 14th. High bidders will be notified Friday evening and can pick up their items on Saturday in Colorado Springs. Cycling Seminar-this nightly event gives you access to fantastic knowledgeable speaks providing you with helpful riding tips. The grant presentation begins each seminar with a preview of the next days ride along with an opportunity to ask questions. Each night also provides the opportunity to win some excellent cycling gear. Entertainment-this is where the part is! Each host community pulls out all the stops to provide an amazing atmosphere for the riders as well as their friends and families. The high-light of the Entertainment Site is the beer garden sponsored by Odells Brewing, come and enjoy their locally brew while watching the musical act and checking out the vendors serving a wide variety of food. The Entertainment Site is typically located as close to the HQ site as it can be to make it easier to visit. We will have shuttles moving about the town which also will provide stops to and from our sites. Come and hang out with fellow riders, volunteers, the local community members, as well as our partners and sponsors! Camping-the majority of riders take advantage of camping at each HQ Site. Typically we use football fields as our camping location and it is a first come first serve basis. Riders will be

responsible for setting up/taking down their own tents as well as have to fit all of the camping gear into their one bag permitted on the luggage trucks. For a fee, riders can take advantage of Sherpa Packer, which is a service that does all of the work for you. They set up your tent in the destination town; provide you with a towel and a sleep pad, sleeping bag and pillow. They also break everything down for you the next morning and shuffle it along. Ride The Rockies also provides indoor camping which typically takes place the gymnasiums of the schools we use as HQ sites. The gyms are divided into early (5am) and late (7am) risers which indicate when the lights will be turned on in the morning. Riders will need to supply a camping pad, sleeping bag, and pillow. Route Signs/Community Sign-throughout route, host community, and HQ site there will be proper signage to help you find your way. Along the route you will see yellow signs with black wording warning of hazards or if a turn is necessary. There is a sign for just about every situation you may encounter while out on the road. Signs to be on the lookout for are; stay far right, single file only, road hazard, cattle guard, as well as approaching Aid Stations. Once you reach the destination community there is signage to inform you on the location of the bike corral, shower trucks, camping, massage, info, shuttles, demo/techs, and silent auction just to name a few. Keep an eye out for these helpful resources. Aid Stations-there is a few things you can expect at all of our Aid Stations along the route. Each Aid stop will have fruit (bananas, grapes, and oranges), Gatorade, water, as well as animal crackers, pretzels, sunscreen, and porta-jons. The items such as fruit and Gatorade, as well as a limited supply of Power Bars and Gels will alternate between each Aid stop. These items are free of charge to provide you fuel as you ride. You will also expect to find a variety of food vendors selling an equally wide variety of foods. The vendors only take cash, so plan ahead to experience some excellent route pancakes and fajitas! You may also run into some loud music and a chance to win a Ride The Rockies shirt from our DJ who appears at certain Aid Stations throughout the week.