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Training/Safety

Sample Event


Join us on sample date

Monthly Training Schedule
March 50 miles 2-3 days a week 10-25 miles a week
April 100 miles 2-3 days a week 10-25 miles a week
May 300 miles 4-5 days a week 25-60 miles a week (working up to back to back long rides)
June 400 miles 4-5 days a week 25-60 miles a week (doing back to back long rides)
July 150 miles 4-5 days a week 25-60 miles a week
Build up slowly.  Do not burn yourself out.
Keep a training log; vary your routes between flats and hilly but be sure to get hills in
Keep that riding schedule until the last few days before the ride;
There is no substitute for good training! It’s the difference between a good experience and a not-so-good experience on the Ride. You don’t have to be a super fit cyclist to do this Ride, but you do need to put in the training time. This section will provide guidance to help you set and meet your training goals.   We provide suggested training plans, strategies, mileage tracking charts, injury prevention tips, suggestions to avoid burnout, as well as resources you will   want to have access to throughout your training.

 Check back often for more information as our website is currently under construction.

 

Things you should have on you or on your bike when riding

 

  •           A good helmet that fits properly
  •         Sunglasses
  •         Biking gloves
  •         Bike computer
  •         2 water bottles
  •         Road ID
  •         Mirror
  •         Cue sheet holder or Garmin
  •         Cell phone
     
 
RESOURCE MATERIAL
 https://cdn.rallybound.org/Content/images/img/3739/Training-safety.pdf
 https://cdn.rallybound.org/Content/images/img/3739/safety_rules_to_follow.pdf

Training rides

Flat/Rolling Mandatory Training Ride

“Tour de Manure”

 Date:    Saturday, April 15

Time:   10:00 a.m. Hopewell Valley High School

            (parking lot on Timberlane Road)

Route: 35 miles, mostly flat

           

What to bring: 

Helmet, bike computer, 2 water bottles, snack

Cue sheets will be available and there may be a rover on the route
Cue sheets for this new route will be available here in early April 

 

 

Hilly Training Rides

 Dates:  Saturday, May 13 (rain date May 20)

            and/or Sunday, May 21 (rain date May 28)

Time:   7:30 a.m. check in at Hopewell Valley High School

            (parking lot on Timberlane Road)

 

Route: 62 miles, hilly

           

What to bring: 

Helmet, bike computer, 2 water bottles.  There are several places to eat on the route.
Cue sheets will be available and there will be a rover on the route.



 
Cue sheets for various past training rides
Tour de Manure - 32 mile ride https://cdn.rallybound.org/Content/images/img/3739/TdM.pdf
Cory's 20 mile ride from Rosedale Park https://cdn.rallybound.org/Content/images/img/3739/CORYS_20--Rosedale.pdf
Cory's 40 mile ride from Rosedale Park https://cdn.rallybound.org/Content/images/img/3739/CORYS_40--Rosedale.pdf
Cory's 20 mile ride from Tall Cedars https://cdn.rallybound.org/Content/images/img/3739/CORY_20--tallcedars2.pdf
Cory's 50 mile ride from Tall Cedars https://cdn.rallybound.org/Content/images/img/3739/CORY_50--tallcedars.pdf