As we roll into the summer months, you might be eyeing some organized rides or even a race. The big question is, how do you prepare? There’s nothing worse than participating in a race or ride when you’re not fully prepared. I’ve been there myself, and it’s not an experience anybody wants to repeat.
The good news is we live in one of the best areas in the world for cycling training. In fact, professional teams from around the globe come here to train, thanks to our excellent climate, challenging terrain and the undeniable cool factor of Thousand Oaks.
Here’s a good roadmap for preparation.
Get Your Bike Ready
Before anything else, ensure your bike is in top shape. Take it to your local bike shop for a tune-up and safety check. First things first!
Physical Preparation
Once your bike is sorted, it’s time to focus on your physical readiness. The key here is to start slow and gradually work up to your event distance. If you’re not sure which cycling event to participate in, a quick Internet search will give you a comprehensive list of local events. If you’re new to cycling events, remember to start conservatively by signing up for a shorter distance.
As Thousand Oaks gets pretty hot in the summer, it’s important to prepare your body for these conditions.
One of my favorite training strategies is to prepare for the thing by doing the thing. To track your progress, I highly recommend using Strava. I’ve been a Strava user for more than a decade and can attest to its usefulness. It offers excellent features to assist you in your cycling event preparation. These include:
— custom training plans. Strava provides personalized training plans based on your current fitness level and goals.
— route discovery. It lets you explore routes cycled and enjoyed by others in your area.
— progress tracking. Strava tracks your speed, distance and time so you can monitor your improvement and adjust your training as needed.
— friendly competition. Strava’s segments are specific parts of routes where cyclists can compete for the fastest time.
— community connection. You can connect with other cyclists, join groups and participate in challenges to share experiences, gain tips and find motivation.
Upgrading to Strava Summit gives you extra features like more detailed performance data and personalized coaching. Consistency is the key to preparing for any event, and with Strava’s tools, you can gradually increase your fitness and confidence.
Nutrition and Hydration
Nutrition and hydration are as crucial as training for your event, especially during the hot Thousand Oaks summers. Your body needs the right fuel to perform at its best, which means a balanced diet rich in carbohydrates, proteins and healthy fats.
Hydration is essential, too. Ensure you’re well-hydrated before your ride, and aim to drink every 15 to 20 minutes during your ride. Don’t forget to replenish your electrolytes as your body loses not only water but also essential minerals through sweat.
Adapting to Heat
As Thousand Oaks gets pretty hot in the summer, it’s important to prepare your body for these conditions. Gradually increasing your training in the heat allows your body to adapt. Training during the cooler parts of the day can also help you avoid the worst of the heat.
Final Preparations and Tips for Event Day
Event days can be nerve-racking, but a checklist can help you keep calm and organized. Here’s a basic checklist I use:
Bike Check
Ensure your tires are properly inflated and brakes and gears are functioning correctly.
Nutrition & Hydration
Eat a healthy, balanced meal two to three hours before the event starts, and stay well-hydrated.
Gear & Clothing
Pack your helmet, cycling shoes and weather-appropriate clothing. Don’t forget sunglasses and sunscreen if it’s a sunny day.
Spare Equipment
Ensure you have spare inner tubes, tire levers and a mini-pump or CO2 inflator to deal with any potential punctures.
Event Essentials
Bring any race-related documents like your registration confirmation, identification and so on. Know your start time and plan to arrive early to allow for a good warm-up and to address any last-minute issues.
Miscellaneous
Pack snacks such as energy bars and gels for energy during the ride. Bring a basic first-aid kit for minor injuries. Don’t forget to charge your phone or any other necessary electronic devices fully.
Good preparation is key to having a smooth, enjoyable cycling event. Most importantly, remember to have fun!
John Swanstrom is a resident of Oak Park and has been racing mountain bikes for more than 30 years. He is the creator of Cyclists Authority at cyclistsauthority.com.
