Cycling Skills and Training
You’ll be surprised by how well your body can adapt to new physical challenges. But unless you adequately prepare, riding may be unpleasant. This site has a lot of information designed to help you get ready for a Hazon multi-day ride. Don’t get overwhelmed! We’ve broken it into sections to make it a little more manageable. Read a little at a time, don’t try to master it all at once. Start training early enough in the season to give yourself time to get comfortable on your bike, and get ready to have a great time!
We recommend that everyone consult a physician before embarking on a serious training program to address any current or potential physical problems, and to make sure you’re ready to start riding.
Eating and Drinking | Cycling Safety
The Hazon ride was a profoundly moving experiece for me. Riding over 100 miles that weekend is one of my greatest accomplishments. At the end of my ride I broke out in spontaneous and unexpected tears.Falynn, 2011 NY Ride
Eli’s Training Tips: Feigning Training
Basic Training Tips
- Eat well. Don’t go riding on an empty stomach, as your body needs energy to keep moving. Eat a hearty breakfast before going on a long ride.
- Check the weather report. If cool and rainy conditions are expected, take leg warmers, arm warmers, and a rain jacket. This is better than wearing tights and a long-sleeve jersey because you can peel the accessories off if the day warms up.
- Tune up your bike. Make sure your bike is in good mechanical shape and is properly geared for the course. Plan for a tune-up about a week before a major multi-day ride.
- Warm up. Let your muscles and the rest of your body get warmed up as you start your ride. Stretch, do an easy lap first, or a slow jog for at least 3 minutes before a ride. This will enhance your circulation and prepare your body for physical exertion.
- Take it slow. It is important to build up your ability over time. Start off with a few 20-30 minutes of exercise per week and add 30 minutes to your exercise regime each week.
- Be consistent. Ride regularly, several days a week, even if it’s only a short ride. If you can’t get out on your bike, try indoor spinning classes, a great simulation of cycling.
- Stretch as needed. Every 30 minutes stand on the pedals, arch your back, and stretch your legs. Vary your riding position by moving your hands from atop the handlebar to the brake lever hoods or drops. This helps prevent muscle fatigue.
- Eat – and drink. You should be eating something every hour – even if its just a few bites of a power bar. You should drink a bottle each hour – more on hot days. Watch your salt intake to maintain your electrolyte levels.
- Pace. The good news – it does not matter! Go at your own pace and don’t worry about anyone else’s speed. Your speed will tend to improve as you ride regularly. Depending on the route, most Hazon rides require you to ride between 10 and 15 mph.
- Time In The Saddle. Cross training is great, but don’t shortchange yourself on time in the saddle. It’s important to get used to sitting on your bike seat for hours at a time.
- Watch your nutrition. Be sure to keep eating and drinking once you are done riding.
- Stretch again. Before, during, and after each ride. If you keep your muscles warmed-up and flexible, you’re much less likely to feel sore the next day.
- Rest. Don’t overdo it! Giving your body sufficient time to rest iss important as building strength and endurance.