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  Anchor House Ride for Runaways  
 

Thank you to the 2019 Ride for Runaway Participants.  You can click here to make a donation        toward an individual or here to support a team participant in our 41st annual “Ride for Runaways.” You can also click on the Donate tab on the homepage.

 

Training/Safety

Sample Event


Join us on sample date

 
2019 TRAINING RIDE DATES 

 Flat/Rolling Mandatory Training Ride

“Tour de Manure”

Date:  April 27, 2019

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

             (parking lot on Timberlane Road)

Route: 35 miles, mostly flat

Cue sheets for this new route:  

https://cdn2.rallybound.com/Content/images/img/6457/Copy_of_2018_Tour_De_Manure_(2018_Detour).pdf


Hilly Training Rides

Dates: May 11, 2019; (rain date May 19)

          or May 19, 2019 (rain date May 26)

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

            (parking lot on Timberlane Road)

Route: 62 miles, hilly

Cue sheet for hilly training ride: 

https://cdn2.rallybound.com/Content/images/img/6457/Copy_of_2018_Hilly_Training_Ride_(Final).pdf

           

What to bring: 

Helmet, bike computer, 2 water bottles.  There are a few stops at along the route for a snack or lunch.
Cue sheets will be available and there will be a rover on the route.

       
 



 

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.


 

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

 

  •         A good helmet that fits properly
  •         Sunglasses
  •         Cue sheet holder or Garmin
  •         Biking gloves
  •         Bike computer
  •         2 water bottles
  •         Road ID
  •         Mirror
  •         Cell phone
     
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