It's about time...sunshine! It appears that Spring has finally decided to grace us with it's beauty and bring to life it's wonderful colors. It's truly amazing the affect that a bit of sustained warmth and sunshine have on our collective spirits.

Now that Spring has finally arrived, there's the realization that July will be here before we know it. More importantly, this means Tour de Spa is less than 10 weeks away. For some, this seems like an eternity. For others, it's signals the self-reflecting question, "Is my fitness where it needs to be and am I on track to be ready for this event?" In some cases, "Oh boy, I really need to start riding and doing some things to get ready".

Actually, these are appropriate thoughts and good questions for all of us to be asking. A bit of self reflection and an honest evaluation of our own situation will bring us closer to achieving our goals. Hopefully, for most of us, the goal is rather simple and means being properly prepared for the 3 days of riding in the Tour de Spa. Within this context, being properly prepared, is defined as having sufficient fitness and health to enjoy this event. It's not about competing and it's not about winning, it's about sharing and celebrating a beautiful life and a joyous event.

Now is the time to formally begin your preparation. I tend to choose the term "preparation" rather than "training". The word "training" usually implies a seriousness that most often leads to the end goal of competition. We're not competing here, remember, we're having fun, so we'll be preparing.

Preparation for an event like this is different for everyone. Our lives, priorities, responsibilities and fitness levels are all different. More importantly, how we choose to use our precious free time is personal. Based on this understanding, my objective is to give you a basic "preparation" outline for the next 2 months. This can be applied in a variety of ways based on your personal situation.

Two basic programs will be outlined. The first program is for those who have an aerobic foundation and have been riding somewhat consistently, The 2nd program, is outlined for those who are basically getting started now. You choose which best applies.

Building cycling fitness is best done through the fundamentals of periodization. Basically, this means establishing a base level aerobic foundation and then continuing to build on it. In more scientific teams, it means stressing different aspects of your physiology with increasing efforts and duration of activity. Since we don't want to get too scientific, essentially this means, we'll build in stages. We want to basically adapt our body over the course of the next two months to be properly prepared for the event. We'll gradually increase the effort level, ride frequency, duration and course profiles until one week prior to the event. By that time, hopefully most will be ready.

The organized weekend training rides have officially kicked off. Initial reports indicate a rather large variety of fitness levels and cycling . This is to be expected. As we go forward, we will look to separate ride participants into 2 groups, those who have been riding and those who are essentially just getting started. Keeping it fun and enjoyable for all is key. The most important point now, is that you have consistency and frequency in your preparation from this point forward. Consistency means, doing what you can within your schedule. Remember, the preparation programs outlined below are guidelines, so apply them according to your personal situation. Most importantly..have fun and be safe!

As a rough guideline for a specific days workout effort, there will be a basic effort level designation. In simple terms E1-E5. The breakdown is: E1 (very easy effort, usually active recovery), E2 ( easy to moderate, working your basic aerobic engine, increased level of breathing but not labored), E3 (moderate, still building aerobic foundation and strength, at times breathing becomes more labored), E4 (moderate to intense, building stronger aerobic capacity and threshold, steady rapid breathing) E5 (intense effort, aerobic capacity, very elevated HR and breathing, not sustainable for more than short efforts). For some, there will be no E5 efforts.

• Here is May's preparation log for those of you have been riding and preparing: May Endurance Schedule
• Here is May's preparation log for those of you who are just getting started: May Foundation Schedule

Note: these files are in Microsoft Excel format. You can download the Excel Spreadsheet viewer here. Alternately, you can ask us to convert it to another format.

Cycling is a great activity. One that can keep you fit and can be a part of your fitness regimen for years to come. As you begin, take the time to prepare yourself and your bike and you will only enhance the experience.

What you should bring on your ride:

• Your helmet. Never ride without it.
• A tool kit. You can buy one at any local bike shop. It should include at least a spare tire, tire irons, a patch kit, a multiple size allen wrench. Many bike shops have a monthly clinic for beginners that will teach you the basics of changing a flat.
• A good quality pump. You can buy a CO2 pump, or a hand pump. The hand pump takes up more space and will fit onto your frame. Ask the shop for help.
• Your cell phone. You just never know when you will need it.
• At least one water bottle, two if you are riding farther than 20 miles.
• Something to eat. See Nutrition section below.

How you should dress:

• It is a great idea to invest in a few pairs of cycling shorts and shirts. The shorts are designed to fit well while you are sitting on the bike, and have that little bit of extra padding that helps. The jerseys have pockets in the back to help carry food, cell phones or a spare wind breaker.
• Be prepared. The weather can change. Remember that there is a wind chill. Layer clothing in colder weather.
• Longer tights are a necessity if it gets chilly. You can also opt for arm or leg warmers. These are small sleeves for your arms or legs that will keep you warm in cool weather, but can be removed as you start to warm up.
• If it looks like rain, it probably will. Throw a rain jacket in your cycling jersey pocket.
• Wear bright colors if you can. It makes it easier for cars to see you.
• If you ride at all close to dark (mornings, evenings, foggy days) invest in a head light and flasher. Ask your local bike shop for details.

Tips for the Road:

• Before you begin, make sure that your bike is tuned up and ready to roll. Check that the tires are fully inflated and, if possible, get a professional tune up to make sure your shifting is smooth and that your brakes are in good shape.
• It is a good idea to make sure you fit well on your bike. Schedule a time at your local bike shop for a .Fit Kit. and they will make the subtle adjustments that will make your riding more comfortable.
• Always ride with traffic, and make yourself visible . lights, bright colors, etc.
• Signal your turns and obey all stop signs and traffic signals.
• When riding with others, share the pace-making duties up front. It is hard work up there in the wind, and unless you make a deal with your partners, you are expected to do your share of the .pulling..
• When you are in front, signal any unsafe obstacles in the road (sticks, glass, pot holes, etc.) that would surprise one of your trailing partners by pointing to the road on that side of your bike.
• If you are following, and see someone point to the road on their left or right, beware of obstacles in the road ahead on that side.
• Use common sense and stay safe.

Nutrition on the ride:

• In your water bottle, you can use water or add Gatorade, or any other sports drink that you like. Be sure to try a new sport drink once or twice on shorter rides, to make sure that it does not upset your stomach. You will want to practice drinking while riding, but if you are at all uncomfortable, stop and rest while you drink.
• As for food, you can carry almost anything you want from energy bars to pop tarts, as long as it fits comfortably in your jersey pockets. Do not try to eat while riding. If you are a novice rider, stop to eat.

Enjoy the Roads!

First off, let's not get too worked up and over train for this ride. After all the intent is not to race but to be able to complete the ride comfortably and feel good after each stage while accomplishing the goal of raising money to fight childhood cancer. Many of you are already fit which is super. For those who are continue with your running, cycling or whatever you enjoy doing to keep you fit. For those who are not fit, its time to get started. For the next couple of months the goal is to simply establish a base. To do this you will only need to dedicate yourself to a few hours a week. If you have access to a spin class then start doing them. This will not only train your cardiovascular system but also begin toughing up an area of your body which can become painful. What I am talking about comes from sitting on those little seats pedaling a bike for hours and then wondering why it hurts to sit down. After years of being around this sport I have some good tips on this painful subject. Purchase a saddle designed for a woman's pelvis, wear two pair of cycling shorts, and/or purchase a spenco seat cover. All of these help but the most effective way to keep from getting a sore bum is simply time in the saddle.

So get out there and get training, I am looking forward to being of service on the ride. Until then, keep the rubber side down.

Whether you are a novice endurance athlete or a seasoned athlete, these tips will help you significantly enhance your health and performance.

1. Hydration ~ a 2% decrease in body water weight can cause up to a 10% decline in performance. It is important to drink half your body weight (in pounds) in ounces of non-caffeinated fluids on a daily basis to help lubricate your joints, moisten muscles, ensure optimal metabolic function and wash away unwanted bacteria that can cause infection.
2. Drink 8oz of hydrating fluids for every hour prior to starting your event.
3. Consume 8oz of fluid every 15-20 minutes. With endurance races, a sports beverage might be necessary to avoid low blood sodium, which could result in cramps, headaches and lethargy.
4. For every pound you lose during exercise, add an additional 16oz of fluids to your drinking regimen to avoid dehydration.
5. After exercise, rehydrate with 16-24oz of fluid for every pound of weight lost.
6. Nutrient Needs During Training ~ to ensure optimal metabolic function during training, consume small, mixed meals containing CHO and Pro every 3-4 hours. Most athletes training at least one hour/day need 21-25 calories/pound of body weight for maintenance of lean body mass.
7. On longer training days (over 90 minutes), consume (prior to exercising) 2 cals/pound of lean body weight for every hour. These cals should be easily digested CHO (banana, yogurt, energy bars, low sugar/fiber cereals, toast) with a small amount of protein. One-gram pro/4 grams CHO is best. This will help maintain your blood sugar level. Avoid high fiber foods and fat before training . this can lead to GI distress.
8. For optimal recovery after a long training, consume approx g or CHO and 1/8 g pro/pound or approx 200-400 cals within 30 minutes of exercising. This allows insulin to carry the CHO into depleted muscles. Examples: low-fat choc milk, nutrition beverages such as Carnation Instant Breakfast or Slim Fast, energy bars, PBJ sandwich, banana with low-fat milk.
9. For a good recovery after a long workout, an athlete needs to continue eating small meals containing CHO and pro every 2-3 hours for a full 24 hours after activity.
10. Daily Nutrient Needs ~ use your plate as your guide: fill 25% with a starchy CHO (potatoes, rice, pasta, etc), 25% with protein and 50% with colorful fruits and veg.
11. Avoid fat-free or low-fat diets. Utilize healthy sources of fat: nuts, seeds, olives, olive oil, avocadoes, and cold-water fish (tuna, salmon, herring).
12. Avoid nutritionally-void foods such as chips, crackers, sweets and focus on fresh fruits/veg, whole grains, beans. When shopping, look for foods containing 3g dietary fiber and < 10g added sugar/100cals.
13. Choose lean cuts of meat. For beef . the redder the meat, the leaner the cut. For poultry, cut off the skin and choose white meat. Bake, grill or broil meat and drain off excess fat.
14. Consume 3-4 servings of dairy/dairy alternatives a day. Calcium builds strong bones, helps to optimize muscle function and . Examples: lowfat cottage cheese, skim milk, yogurt, mozzarella cheese, soymilk.
15. Limit your caffeine intake to approx 300mg/day (2 cups coffee).

By eating and drinking wisely, you can enjoy lasting energy during your workout!