REI Seminar: Preparing for Touring Rides

Bike touring . . . what does that mean? It sounds like a lot of sweating, blisters, and Gu. Could it really be fun? The STP Gang wanted to know, so we took a trek over to the Boise REI to learn more about touring.

The free seminar lasted about an hour and 20 minutes and proved to be another fabulously informative class. (Did we mention it was free?) Representatives from the YMCA, Ride Idaho, and Boise Bike Wrench were present to cover topics such as: training, gear, nutrition, and bike mechanics.

Emily Williams with the YMCA covered what to expect of a bike tour and used Ride Idaho as an example. Ride Idaho is an annual event that explores the wonders of Idaho. It is described on their website as, ". . . seven days of great food, outrageous fun, awesome entertainment, and some riding that will curl your spokes." Two hundred and forty participants are expected for this year's race scheduled for Sunday, August 9 - Saturday, August 15, 2009.

How do you TRAIN for a bike tour?
Brett Tinker talked about the importance of proper training. Items he covered were:

• Community Bicycle Rides - Get some mileage in. Join a local cycling club.


• Cycling is an Ageless Sport - You will find riders of all ages on the road. You are never too old or too young to start.


• Commute - Commuting is an easy way to increase your mileage.


• Hills - You will have to climb a hill at some point in your cycling career. You CAN do it. Go at a pace you are comfortable with and you will be successful. Oh, and remember, you have to come down that hill, too.


• Nutrition - Hydration + Nutrition are KEY!



• Train - The YMCA provides a great training guide here.


• Spin - Spinning class is good!


• Two Days - You will need to work up to trainings that happen two days in a row.

What kind of GEAR are you going to need?

• Air Pumps - You will need a floor pump with a gauge + a small, mini pump to carry on your ride.


• Tube - Tuck this bad boy into your seat pack. You will need it at some point.


• Polyester - Clothing made for wicking away sweat can be a life saver (or comfort saver).


• Sunscreen


• Helmet


• Bike Shoes - Stiff shoes transfer more power to the pedals. No need to lose all that energy--use it!


• Bike Fit - Make sure your ride is properly fitted for you (the recommendation was to look into GFIt).


• Water Bottle or Hydration Pack - Drink, drink, drink, drink!


• Chamois Butt'r or Body Glide - Keep your parts chafe free (hopefully).


• headband or beanie


• Arm Warmers


• Leg Warmers


• Booties


• Cycling Socks


• Bike Shorts - You know, the spandex kind with the padding in the center. It will save your . . .


• Jacket - The dayglo variety adds a safety factor and keeps you warm.


• Sunglasses

What about NUTRITION?

• Eat Breakfast. Eat it every day. It is the fuel that makes you successful. Make sure to add protein for additional sustained energy.


• Steer clear of artificial flavors and colors.


• Drink water and juice (you don't need no stinkin' Gatorade). If you do use a specific sports drink bring it with you on tour. If you start drinking Gatorade on a tour and you never drink it, you may wind up with diarrhea--not cool!


• Eating Nuts + fruit on a tour will keep you from tanking.


• If you eat energy bars make sure they have pretty equal parts of protein and sugar. You also want to make sure you are getting potassium, calcium, magnesium, and sodium in these foods.

Basic Bike MECHANICS to know.


The Boise Bike Wrench, David Seamons, gave tips on basic bike maintenance to make your riding easier and more efficient. Here are a few tidbits from his presentation:

• Proper Bike Fit - Your legs need to clear the tube and you want to make sure the distance from seat to handlebars is fitted for you correctly.


• A Clean Bike - A clean bike is a happy bike. If you keep a clean bike you will have less issues with parts later on.


• Nix the Wax Lubes - Just don't use wax lubes. They collect dirt and are not as effective as other kinds.


• Service Your Ride - Service your bike before you go on a long tour.


• The Seat - An uncomfortable seat is just that, uncomfortable. Find one that works for you.


• Air in the Tires - Air up those tires every time you ride.


• Secret Stash - Carry a tire tube + a bike tool (allen wrench #5 is pretty universal) with you in your seat pack.


• Flat Tires - Know how to change a flat tire. No one escapes one of these, especially in Idaho.


• Lube Your Chain - Lube your chain AFTER you get back from a ride. This way you're ready to go out of the gate.

We would like to thank REI for hosting these great seminars. We learned a lot and hoped you did, too. Check out the links below for information from the seminar.

Links
The Bob Lebow Ride
Lost River Cycling Club
Community Bicycle Rides (Nice website!)
Boise Bike Wrench
YMCA Idaho