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Ride The Rockies is less than 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:
Bicycle Clinics
Group Rides
Training Tips
Refueling for Recovery
Sharing the Road
First Time Rider Panel
Ride The Rockies Gear
Social Media
Peak Pedalers
Recognizing Our Partners
Collaboration Corner
– Adaptive Sports Center
– Davis Phinney Foundation

We look forward to seeing you in June!
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Bicycle Clinics

Bike Source RTR Night at Bike Source
Date: April 29, 2014
Time: 7:00 p.m. – 9:00 p.m.
Location: Bike Source, University Hills
2665 S. Colorado Blvd.
Denver, CO 80222
Learn more!

Wheat Ridge Cycling WRC Pre-Tour Clinic & Ride The Rockies Seminar
Date: May 15, 2014
Time: 6:30 p.m. – 9:00 p.m.
Location: Wheat Ridge Cyclery
7085 W. 38th Ave.
Wheat Ridge, CO 80033

WRC Bike Maintenance Clinic
Date: May 16, 2014
Time: 6:00 p.m. – 7:00 p.m.
Location: Wheat Ridge Cyclery
7085 W. 38th Ave.
Wheat Ridge, CO 80033
Group Rides
In addition to providing excellent training and conditioning for this year’s 473-mile trek, group rides enable cyclists to hone their skills when “riding in numbers”. Check the ridetherockies.com/group-rides/ page periodically to learn about rides, hosted by our partnering bike shop(s), and meet other RTR participants and cyclists from your community:

RTR Specific Training Rides:
Bicycle Doctor
Bicycle Doctor (Denver)
Date: May 17, 2014
Start Time: 8:30 a.m.
Details: 25 – 30 mile, no drop ride; followed by Service & Repair Q&A. RSVP at 303-831-7228

Campus Cycles
Campus Cycles (Lakewood)
Date: May 24, 2014
Start Time: 10:00 a.m.
Tentative Route: Start and finish at shop; route will entail a few climbs, including Lookout Mountain.
Estimated 45 miles.
Training

CTS
Ride The Rockies is a physically challenging event and it will be a lot more fun if you’re fit and prepared. With a focus on riding consistently throughout the spring and gradually increasing your weekly mileage, you should have no problem riding 473 miles between June 7 and 13.

If you haven’t begun training, start today. We suggest gradually building weekly mileage for the next few months. Plan to be able to pedal 150-200 miles a week comfortably by mid-May. At ridetherockies.com/training you’ll find a 16-week training plan developed by Carmichael Training Systems (CTS). The professional coaches at CTS can also help you with a coaching package or consultation. Visit them at trainright.com or 719-635-0645.

Aim to ride a minimum of three days a week and up to 6 days a week. It’s always good to schedule one complete day of rest out of every 7-10 days. Use your weekends to schedule back-to-back endurance rides when you can and get into the hills and mountains if possible to train for the big climbs.

Bodyweight!
Cyclists often place a big focus on losing weight so they can go uphill faster and with big passes through the Rocky Mountains you might be thinking the same thing. The training experts at CTS want you to remember that fitness comes first and that dramatically restricting your caloric intake can hinder your training more than the resulting weight loss will improve your climbing speed. Let the weight come off gradually as your training progresses.

Hydration
Water is absolutely essential for performance and on a day-to-day basis the best thing you can do to insure that you’ll have great workouts and experience great recovery between workouts. When you’re hydrated you’ll also feel better and be in a better mood. Hydration habits take time to develop, so consuming fluids throughout the day should be a habit you start – or continue – over the next few months.

Balanced nutrition is best because you need all three macronutrients for optimal performance. A typical endurance athlete’s diet consists of about 60-65% of your calories should come from carbohydrate, 15-20% from protein and up to about 20-25% from fat. During your rides you’ll be burning a mixture of all three energy sources, with carbohydrate being the one you’re going to deplete and need to replenish on a consistent basis.

Eating a good meal before your rides is important. You want your last substantial meal to be 2-3 hours before your ride, and this meal should be rich in carbohydrate but also contain some protein and fat to help the meal keep you satisfied longer. Lighter meals and snacks like the examples below would be the better choice if you have an hour or less before you get on the bike.

Pre-Ride Meal
Good pre-ride snacks/small meals about 60min before riding:
  • 1 cup cheerios (25g), 8oz skim milk (12g), 8oz fruited yogurt (40g) = ~75 grams of carbohydrate
  • 1 bagel (60g), 1 tbsp peanut butter (3g), 4 oz orange juice (15g) = ~75 grams of carbohydrate
  • 8oz apple juice (15g), 8oz chocolate milk (30g), power gel (30g) = ~75 grams of carbohydrate
During the Ride
If you plan on riding longer than 1 – 2 hours at a time, you must consume carbohydrates throughout the ride… and the sooner you start the better. Supplying your brain and muscles with a continuous supply of carbohydrates for energy will ensure there are sufficient amounts of energy during the later stages of exercise when glycogen stores typically start to drop. On the bike is a perfect time to consume high-glycemic carbohydrates such as energy bars, gels, dried fruits, and fresh fruit.
Refueling for Recovery

Nutrition Advice from Jessica Loring, Register Dietitian, Swedish Medical Center
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 Rabbit Ears 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 thirty 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 carbohydrate)
  • For best results, aim for about 20-30 grams of lean protein along with those 90 grams of carbohydrate (It ends up being about a 4:1 ratio of carbohydrate 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
Many athletes find it difficult to consume food immediately after exercise and may even notice that their appetite is depressed. Cyclists often find it easier and more convenient to drink their carbohydrates and protein rather than consume carbohydrate rich foods. Over the next few months, try experimenting with new recovery snacks and see what works for you.

Strawberry Almond Butter Smoothie Ingredients
  • 1 cup strawberries
  • ½ cup Greek yogurt
  • ½ Tbsp coconut oil
  • 1 Tbsp honey
  • 1 Tbsp almond butter
  • 3-4 ice cubs
  • Add ½ cup low fat milk and blend
What makes this great?
Strawberries & honey provide carbohydrates to replenish glycogen stores & antioxidants to reduce any exercise-induced damage. They also give the smoothie a bit of sweetness without adding refined sugar or high fructose corn syrup. Greek yogurt has twice the protein of regular yogurt and excellent texture, for a more satisfying smoothie. Almond butter has calcium, magnesium, and phosphorus for strong bones. They are nutrient-packed, heart healthy, full of antioxidants and may be a whole food alternative for cyclists that suffer from leg cramps at night. Coconut oil is a recovery wonder-food sending energy directly to cells, thereby reducing muscle wasting after exercise. Other benefits of coconut oil that may improve performance include its ability to speed up metabolism and promote fat loss.

Reloading your glycogen stores and giving your muscles the energy they need to repair right away, will help your cycling performance in several ways. While you are training over the next 2 months, you can train hard again sooner and keep working on your techniques. During a week long ride, you will find the more glycogen stored in your liver and muscles, the quicker you will rebound and the easier it is to hop back on the saddle the next morning.

For more information on basic nutrition and cycling visit ridetherockies.com/nutrition/
Sharing the Road by Bicycle Colorado

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Congratulations for being one of the 2,000 Ride The Rockies bicyclists in 2014. When riding before and during the event consider the following when sharing roads with cars. Please be a good ambassador of the bicycle community by following the rules of the road as you should when driving your car.

1. Stop at all red lights and stop signs
  • It is best to take your place in the line of traffic
  • Accelerate through the intersection, then move right to allow passing
2. Ride as far right as is safe and be visible
  • Use shoulders when available and safe from hazards (potholes, excessive debris, etc.)
  • When shoulders are absent, ride 2-3 feet into the roadway, typically the right wheel track of car traffic, for visibility and space to avoid hazards
3. Signal and look before changing position
  • For turns, extend your left or right arm the direction you are turning
  • Practice looking over your shoulder at traffic behind; consider a mirror
4. Lane position
  • At intersections with turn lanes, use the correct lane – only use the right turn lane if you are actually turning right
  • When riding in a bike lane and approaching a stop sign/light, consider merging into the travel lane and take your turn in traffic
Bicycling is a safe, healthy and enjoyable form of transportation and recreation. Bicycle Colorado works extensively to improve laws and policies to increase the enjoyment of bicycling for all of us.

Bicycle Colorado is a statewide non-profit, supported through membership, protecting and improving bicycling across the state. Become a member, at BicycleColorado.org
First Time Rider Panel
New riders, come learn from the experts how to successfully Ride The Rockies!

When: April 22, 2014
Time: 5:30 p.m. - 7:30 p.m. (panel starts at 6:00 p.m.)
Location: The Grand Ballroom
The Denver Athletic Club
1325 Glenarm Place
Denver, CO 80204

DAC
PANEL TOPICS & GUESTS
Riding Skills – Scott Christopher, Bicycle Colorado
Nutrition - Jessica Loring, Registered Dietician at Swedish Medical Center
Tour Logistics - Chandler Smith, Tour Director of Ride The Rockies
Veteran Tips – Bill Davis, Representative of Bianchi
Inside View - Nancy Thonen, Suncor Energy

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Are you new to RTR and unable to attend? Stay tuned for details on how you can watch live online! Submit your questions for the panel via Google or Twitter!

PARKING
Parking is available for $7 at The Denver Athletic Club’s enclosed parking garage, located on the corner of 14th and Welton with the entrance on the 14th Street side. Street parking or other garages are also available.

QUESTIONS
Call Jacob Luhmann at 303.954.6707 or email jluhmann@denverpost.com
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 2014 RTR sticker. We hope you wear your tech shirt and hat proudly as you train for the tour.

The 2014 Route Tee and tour posters are now available for purchase online. Visit shoprtr.com for this year’s merchandise along with 2013 close out deals!

merchandise
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 @ridetherocks and Instagram @RideTheRockies2014. We want to hear from you! Tell us about your training, show us the view from your bike, nutrition tips, all things biking! Send us a tweet or Instagram a photo using #RTR2014.
Peak Pedaler
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. Peak Pedalers have their work featured on the RTR web site, as well as getting guaranteed entry to the following year's ride.

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

This year’s winners are Kenneth DeWitt the MAG (Middle Aged Gasper) Downhill Racer, Wendy Newell the Renaissance Daughter, Denise Van Ryzin the Stuck at Sea Level rider, Alissa Ealy apart of the Victory Crew and Megan Bunker the Speeding Beauty. Visit our Facebook page to see photos of all the winners.
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 5280 Magazine, 7News, Carmichael Training Systems, Frame de Art, Fox TeleCom, Osprey, Skratch Labs, ViaWest, Bianchi, Scott Bike and Orbea. Click here to view all of our partners.
Collaboration Corner
In addition to new partnerships, we also have a number of exciting collaborations to announce for the 2014 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: Adaptive Sports Center, Trips for Kids, The Davis Phinney Foundation, Rite of Passage, Axel Project & Bicycles for Humanity, Catholic Charities and the Children's Tumor Foundation.

Each newsletter will highlight one or two of these organizations as we near this year’s event.

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Adaptive Sports Center is a nonprofit organization located in Crested Butte, Colorado, that provides life-enhancing year-round recreation activities for people with disabilities and their families. A dozen hand-cyclists are expected to participate in this year’s Ride The Rockies.

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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 our 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.

The Davis Phinney Foundation is a 501(c)(3) public charity dedicated to putting every dollar to work to fulfill their mission of helping people with Parkinson’s live well today!
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