5 Training & Nutrition Tips by Ben Delaney of The Ride
Holy cow, it’s June already. The days are long and getting hot, and half the winter to-do list is still undone. No matter! Big, glorious rides await later this year, so let’s start working towards them. Here are five simple but effective tips you can employ right now to improve not just your fitness, but how much fun you can have on a bike.
Ride early
The days may be long, but they are often packed with family and work and random stressors that fall out of the sky into your lap. The best way to make sure your ride doesn’t get blown off the schedule is to do it first. Get up and get going. An hour or an hour and half before all hell breaks loose with the rest of the day will set you up for feeling good each day, and also for putting the building blocks in place towards your long-term fitness.
Find a group or a ride buddy
It’s a lot easier to get up early to ride if there is someone waiting for you. Most cities and towns have group rides; ask your friends or a local bike shop for suggestions. If you can’t find one that fits your schedule or your desired pace, then invite a friend to ride on a standing schedule. Put it on the calendar on weekly repeat.
Work backwards
If you have a big ride on your calendar, like Tour of the Moon in September, then work backwards from the saddle time you’ll need for that weekend. Say you’re planning on riding four hours that day. Build up from where you are now, adding 5 or 10% or so on your long ride each weekend, until you are close to that total duration.
Fuel on the bike
For that long weekend ride, don’t head out the door with just water in your bottles and nothing in your pockets. Your body needs fuel! Prep your bottles ahead of time with drink mix, and lay out some snacks to tuck into your jersey pocket.
Don’t buy (too much) junk food at the grocery store
When you’re eating at home, it’s easy to gravitate to sugar-filled snacks if they are readily available. Similarly, if you have a bunch of fruit and nuts and other healthy snacks on the counter, it’s likely you’ll eat those. Make it easy for yourself at home by being intentional in the grocery aisles.
Sound simple? Well, it is! Riding bikes should be a stress reliever, not a stressor. Get out there and enjoy the ride.
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