Regardless of which route you have selected to ride, be sure to train appropriately for the Dolphins Cycling Challenge. Although riders will be supported throughout the DCC, riders are responsible for their own safety and well-being. Riders should be able to maintain an average speed of 12 miles per hour throughout the ride.
Below please find a few pieces of advice to get you physically ready for your ride. The Dolphins Cycling Challenge strongly recommends that you also consult with your physician before beginning any exercise program.
Distance Training
Be prepared to train 4-6 times per week to get your body ready to ride the longest rides in Dolphins Cycling Challenge.- Poor weather outside? Go to an indoor spinning class at your local gym or fitness center.
- Prior to and immediately following training and conditioning sessions, stretch the muscles used during cycling including hips, calves, quadriceps, and lower back.
- Connect with other Dolphins Cycling Challenge participants on the official DCC Facebook page - www.facebook.com/rideDCC!
Bike Mechanics
- Correct seat height is crucial to avoiding injuries and maintaining comfort while riding. It is recommended that you visit Trek Bicycle or your local bike shop to have your bike properly fitted. It is relatively quick and inexpensive and could make a major improvement to how you feel on your bike.
- Clean your bike thoroughly before Dolphins Cycling Challenge. In taking time to do this you may see some things that need attention, such as a worn tire, frayed brake or cable, wheels or brakes out of adjustment, or even something more serious such as a crack in the frame.
- Know how to change your own tire and bring tubes to the DCC. Although mechanical assistance will be available at each rest stop and in the SAG vans along the route, lines for service may vary. Changing your own tire will get you back on the road as soon as possible. A CO2 cartridge will also be handy.
- Contact a local bike shop or cycling pro to learn proper cycling technique.
Nutrition and Hydration
Two (2) hours before the event, drink at least 16 ounces of water, juice or sports drink. Your kidneys need 60-90 minutes to process liquids before riding.- Many cyclists carry 2 bottles on their bike; one for water and one for an electrolyte replacement sports beverage.
- During the ride, drink 8-10 ounces of sports drink for every 15-20 minutes of strenuous exercise, or about 1 bottle per hour. Adequate hydration results in pale yellow or clear urine.
- Weight loss during exercise indicates fluids are not properly being replaced. Weight gain during exercise is a sure sign of over hydration. Try weighing yourself before and after a long ride, and afterwards drink 32 oz of water for every 16 oz of weight loss.
- Want to learn more nutrition tips? Before ride: CLICK HERE. During ride: CLICK HERE. Post-ride: CLICK HERE.
