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Greetings Cyclists!
Ride The Rockies is almost two months away. Time to start adding a few more miles to your weekly rides. As the Tour draws near, we want to provide you with some helpful information.
Included in this newsletter:
  • Prologue Ride
  • Alpine Cycle Connections
  • Training Tips
  • Refueling for Recovery
  • Ride Safe, Ride Smart
  • Inspire My Ride
  • Wheat Ridge Cyclery Pre-Tour Clinic
  • Ride The Rockies Gear
  • Social Media
  • Peak Pedalers
  • Collaboration Corner
  • ~ Adaptive Sports
  • ~ Davis Phinney
  • ~ Trips for Kids
  • Recognizing Our Partners
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6th Annual Prologue Ride presented by ViaWest
Elevate your Ride The Rockies experience with the Prologue Ride presented by ViaWest. There are still a few openings in the 6th annual Ride, June 12-14. Starting in Gateway and ending in Palisade, the 2015 Ride highlights Southwestern Colorado's wine country. Kick off the weekend getting to know fellow participants during the Welcome Reception on Friday night at the beautiful Gateway Canyons Resort & Spa where you will be staying over the next two nights. On the morning of the 13th, a group breakfast will give the participants plenty of energy for their day’s ride ahead. After cruising down the Unaweep Scenic Byway, alongside cycling celebrities Ron Kiefel, Chris Carmichael, Allen Lim, Scott Mercier & Nelson Vails, enjoy a locally sourced food and wine pairing by BIN 707 and Colterris Wines. Everyone will have time to take in the views of the vineyard before heading back to the Resort for massages and a private dinner. Call 303-954-6703 to upgrade today!
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Alpine Cycle Connection
There is still time to book your hotel accommodations and shuttle bus reservations through Alpine Cycle Connection (ACC). Requests are submitted through ACC’s website, cyclewithalpine.com, and are handled on a first come first serve basis. Cyclists may opt-in for baggage service to and from their hotel throughout the week as a part of their overall accommodation package. Click here for a full list of ACC’s services and to sign up.
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Training Tips by Carmichael Training Systems
Ride The Rockies will be here before we know it! Hopefully you have been getting out on your bike pretty consistently in recent weeks, especially with the onset of Daylight Savings and the warmer weather. Here are some tips we want you to keep in mind as you enter the final two months of training.

Start riding 3 and 4-day blocks
If you haven’t already, start scheduling 3 and 4-day blocks of back-to-back riding days. Anyone can do one or two good rides, but part of the challenge of Ride The Rockies is riding 7 days back-to-back. Training blocks help you learn to focus on nutrition and recovery between rides and condition your body to get back on the bike day after day.

Develop your climbing legs
Your Ride The Rockies training shouldn’t only focus on climbing, but going uphill should be a priority. Over the next few weeks hit the hills, especially with Climbing Repeat workouts (3 x 10-20 minute efforts at your maximum sustainable climbing pace, separated by easy spinning recovery periods half the length of the intervals). If you’re in a flat area you can still do these efforts at your maximum sustainable intensity level (essentially lactate threshold power output) to develop the same energy system.

If you’re concerned about your level of fitness for Ride The Rockies, or you want to be more fit so you can ride more comfortably, there is still time to make significant and noticeable improvements. As the official training partner of Ride The Rockies, CTS is offering a full-service 2-month Ride The Rockies Tune-Up Coaching Package for just $400. Registered riders can buy it now here.

To prepare for altitude, be as fit as possible
If you’re preparing for the Ride The Rockies between sea level and about 5,000 feet in elevation, your ideal option is to focus on arriving in Grand Junction with the best fitness you can muster. Altitude takes a chunk of everyone’s power output, but without the time to fully acclimate to altitude the things you can control are: the starting point from which your power output will be reduced, your level of hydration and the amount of rest you get between stages.

CTS Coaches have worked with more than 15,000 amateur, time-crunched and professional athletes over the past 15 years. For information on personal coaching, training camps and CTS Bucket List events, visit www.trainright.com.
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Refueling for Recovery by Jessica Loring, Registered Dietitian
While advocating the importance of eating before and during the ride, it is equally as important to fuel-up post ride. Carbohydrates are stored in the body as glycogen. These stores are limited and are depleted during prolonged exercise. On average, only 5% of the muscle glycogen used during exercise is re-synthesized each hour following exercise. So realistically it can take at least 20 hours for complete restoration after an exhaustive training ride. So those hardworking muscles that just got you to the top of Cottonwood Pass need refueling and the sooner the better!

Timing is key when replenishing muscle glycogen (energy) stores. Studies show that re-fueling 30 minutes post ride can greatly improve the resynthesis rate. When the carbohydrate rich snack is delayed for 2 hours after exercise, the muscle glycogen syntheses is cut by 66% and by 4 hours this drops to 45%. In addition to the 30 minutes rule, also remember to add a small amount of lean protein, which will increase the rate of glycogen synthesis by an additional 30%. With all of these stats, you might be left asking yourself “how much should I eat”? Use the tips below as general guidelines:
  • In the first 30 minutes post ride, strive for .6 grams of carbohydrate per pound of body weight (for a 150 pound rider this would be about 90 grams of carbohydrates)
  • For best results, aim for about 20-30 grams of lean protein along with those 90 grams of carbohydrates (it ends up being about a 4:1 ratio of carbohydrates to protein)
  • Continue this refueling process two to four hours post exercise by consuming a meal composed of 60-65% carbohydrates, 15-20% from protein and 20-25% from fat
Featured recipe: Lentil and Sweet Potato Soup
Consider making a pot of Lentil and Sweet Potato Soup that you can have on hand for a week of much needed training rides.

Ingredients:
1 large sweet potato – peeled and diced
2 leaks (halved) and cut into ½ inch pieces
1 teaspoon curry powder
3 medium carrots cut into ½ inch pieces
3 cups dried yellow lentils Kosher salt
3 celery stalks cut into ½ inch pieces
¼ inch piece of ginger, peeled and grated
1 tablespoon unsalted butter

Directions:
Combine the sweet potato, carrots, celery, leeks, lentils, ginger, 3/4 teaspoon curry powder and 1 teaspoon salt in a large pot. Add 6 cups water and stir, then cover and cook on medium for 2 hours. Stir the soup vigorously with a whisk to make a rough puree. Thin with hot water, if desired.
Melt the butter in a small skillet over medium-high heat. Add the garlic and the remaining 1/4 teaspoon curry powder and cook until the curry powder is slightly toasted, about 1 minute. Stir the curry mixture into the soup and add lemon juice from ½ a lemon and ½ cup cilantro.

Serve with lemon wedges.

Per 8oz serving: Calories 257; Fat 4 g (Saturated 2 g); Cholesterol 8 mg; Sodium 580 mg; Carbohydrate 45 g; Fiber 10 g; Protein 12 g

For more information on basic nutrition and cycling visit ridetherockies.com/nutrition/
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Ride Safe, Ride Smart
Ride The Rockies is conducted on roads open to cars, please ride safely, legally and defensively. In addition, roads include both marked and unmarked hazards. Though we go to great lengths to make the ride as safe as possible, always remember that safety is in your own hands and ride by these rules:
  • Wear a helmet at all times – NO EXCEPTIONS
  • Carry ID and relevant medical information
  • Rules of the road apply; same rights and duties as the driver of any other vehicle
  • Ride single file where necessary, maximum of two abreast when conditions allow, do not impede traffic
  • Ride as far right as you deem safe
  • Obey all traffic lights, signs and regulations
  • Pass on the left only, announce “passing” or “hello” or “on your left”
  • Use hand signals to indicate road hazards, stopping, slowing, right and left turns
  • Prepare properly – nutrition, hydration, training, sun protection and sudden changes in weather conditions
  • Respect others: riders, volunteers, host communities, motorists, pedestrians, law enforcement and the environment
  • Bicycle trailers and child seats are not permitted
  • No headphones while riding
  • Accidents often occur in pacelines; if you are inexperienced with drafting, do not draft
  • Ride The Rockies support & safety services are provided on the designated, marked route ONLY
Riding safely and considerately is vital to your enjoyment and the safety of other riders. The future of cycling events in Colorado depends on your cooperation with the rules above. Ride The Rockies reserves the right to terminate the registration of any participant disobeying rules. Fees will not be refunded and those involved will be ineligible for future Ride The Rockies. For additional safety tips and rules of the road visit BicycleColorado.org. Bicycle Colorado is a nonprofit organization dedicated to encouraging and promoting bicycling, increasing safety, improving road conditions and providing a voice for cyclists in Colorado.
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Inspire My Ride
Ride The Rockies, The Denver Post Community Foundation and St. Anthony Hospital have teamed up to bring you "Inspire My Ride," a collection of video segments tailored to prepare you for the Tour. Segment topics include altitude sickness, hydration, stretching, heat stroke, bonking and more. Join some of St. Anthony’s best including Dr. John Nichols, Dr. Mark Robinson, Dr. Sean Bender and Jeff Huber, PA, as they get ready for the 30th anniversary of Ride The Rockies. Watch all the videos here.
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Wheat Ridge Cyclery Pre-Tour Clinic
Join us to learn all the details of the 2015 Ride The Rockies route, what to pack and important nutrition information. FREE food and beverages provided!

When: Thursday, May 21
6:30 p.m. – 9:00 p.m.

Where: Wheat Ridge Cyclery
7085 W. 38th Ave.
Wheat Ridge, CO 80033

Topics and Speakers include:
  • RTR Preparation, Gear & Clothing; Ron Kiefel, Olympic Medalist and Owner of Wheat Ridge Cyclery
  • Nutrition; Jessica Loring, Registered Dietician
  • Route Review; Chandler Smith, Ride The Rockies Tour Director
Food and beverage provided by Maggiano’s Little Italy and Odell Brewing Company

Please CLICK HERE to RSVP by Monday, May 11.
While this event is free, we will need a headcount for food and beverages.

Questions?
Call Betsy Batts at 303.954.6707 or email bbatts@denverpost.com.
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Ride The Rockies Gear
You will receive your Ride The Rockies Welcome Package shortly. The package includes an Under Armour tech shirt, hat and official 2015 RTR sticker. We hope you wear your tech shirt and hat proudly as you train for the Tour.

The 2015 Route Tee is now available for purchase. Call 303.954.6703 to place your order. Visit shoprtr.com for 2014 close out deals!
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Social Media
Connect with Tour participants before the ride this June! Become a fan of Ride The Rockies on Facebook and you’ll be able to interact with fellow riders, share photos and videos, post bulletins and join discussions.

The social media doesn’t end with Facebook. Follow RTR on Twitter @RideTheRockies and Instagram @RideTheRocks. We want to hear from you! Tell us about your training, show us the view from your bike, nutrition tips and all things biking! Send us a tweet or Instagram a photo using #RideTheRockies.
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Peak Pedalers

It’s time again to start hearing the stories of Peak Pedalers from around the country. Every year we look for a few enthusiastic riders who share our excitement for Ride The Rockies to join forces with us and become guest bloggers. These “Peak Pedalers” help us capture the spirit and tell the story of the summer’s ride. Peak Pedalers have the opportunity to tell their stories through photos and blog posts as they train during the weeks leading up to the event and while exploring Colorado during the ride itself.

Contestants submited a photo and writing sample, explaining why they'd make an ideal Peak Pedaler. After a week of voting on social media, where contestants rallied their friends and fans to vote on Facebook, Twitter and Instagram, finalists with the most votes were handed over to the ride organizers, who decided on the finalists based on the unique perspective they'd bring to the RTR blog.

This year’s winners are Kevin the Michigan Mini-Pumper, Julie the Bicycle Neophyte from New Mexico, Not Your Average Joe from Highlands Ranch, and 16-year-old Longmont rider The Mitchman. Learn more about our winners here.
COLLABORATION CORNER
In addition to new partnerships, we also have a number of exciting collaborations to announce for the 2015 Tour. Ride The Rockies is proud to work hand in hand with the following organizations in an effort to increase awareness, funds and volunteers for their services both locally and internationally: Bicycles for Humanity, Trips for Kids, Good Samaritan House/Catholic Charities, Wish for Wheels, Bicycle Colorado, Axel Project, Project ReCycle, First Descents and World Bicycle Relief. Each newsletter will highlight two or three of these organizations as we near this year’s event.
Adaptive Sports Center is a nonprofit organization located in Crested Butte, Colorado, that provides life-enhancing year-round outdoor adventure activities for people with disabilities and their families. The ASC is supporting 15 riders on this year’s Tour including six handcyclists and nine other riders of varying ability levels.
 
The Davis Phinney Foundation for Parkinson’s provides essential information, practical tools and inspiration to people living with Parkinson’s disease and funds research closely aligned with their mission – improving the lives of people living with Parkinson’s. The Davis Phinney Foundation was founded in 2004 by Olympic medal-winner and cycling great, Davis Phinney, who was diagnosed with Parkinson’s disease in 2000 at the age of 40. Today, Davis is both a role model in the cycling community and an inspiration to the estimated 1.5 million Americans and estimated 10 million worldwide who are currently living with the disease.
 
At Trips for Kids Denver/Boulder they are invested in the future of youth and believe that the simple act of riding a bicycle - to school, to a friend’s house or around the neighborhood - can dramatically improve the lives of youth today. Unfortunately, in lower-income communities, there are a multitude of barriers that prevent the sustained riding of a bicycle - whether it is the initial costs, the skills or money to maintain a bicycle, or access to safe places to ride. Since 2004, Trips for Kids Denver/Boulder’s has been dedicated to targeting these barriers in order to encourage more urban, under-resourced youth to get outside and get physically active by riding bikes.
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Recognizing Our Partners

Ride The Rockies would not be possible without the support and contributions of our sponsors, bike technicians and demo partners. Along with our returning partners, we are excited to announce new relationships with Primal, Audi Denver, Skratch Labs, Colterris Wines, High Country Orchard, Rocky Mountain Underground, Boo Bicycles, Profile Design and Venture Sports. Click here to view all of our partners.
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