Here are some great suggestions from our Endurance Coach, Kim Welk, from Team W Coaching (TeamWCoaching@gmail.com) to get in the saddle.
If you are coming off the couch to The Denver Century Ride, here are some great tips to get your body ready and for having a successful ride.
- Gather necessary equipment
- Mandatory – Bike and Helmet
- Equipment check: (A,B,C’s – Air in tires, Brakes functional, Chain Ring – Gears working)
- Stop into your local bike shop or recreational store for assistance.
- Sunglasses (lenses)
- Clothing (Kit)
- Cycling Shoes
- Change of Clothing
- Arm/leg warmers, cap, gator
- Other items:
- Heart Rate Monitor
- Nutrition – bottles, electrolytes, food
- Spend some time on the bike – 20 to 30 minutes a few times a week
- Get used to sitting in the saddle (your sit bones will thank you!)
- Familiarize yourself with starting and stopping (you need to follow road rules)
- Familiarize yourself with your gears so you can handle terrain changes
- Working Out
- If possible, take a longer ride on the weekend on a course similar to the event – 1 hour
- A strong core helps balance and stability on the bike so take a few minutes a few times a week to complete the following:
- Push-Ups, Jump Ropes, Single Leg Step Ups, Body Weight Squats, Forward Lunges. (Ensure proper form and repetitions within your capabilities.)
- Create a circuit of 8-10 exercises – 1 minute on :30 off repeat 2 times.
Thanks Kim for these great suggestions! Check out the Denver Century Ride Facebook page for more information and a segment that aired this morning on KWGN Denver Colorado’s Best with Joana!