Ride & Seek

A major bike ride like Pelotonia requires smart preparation

You’d be hard-pressed to find a community that values cycling more than New Albany does – as evidenced by the 30 miles of multi-use trails, the dedicated participation in the Pelotonia bike ride and the large herds of cyclists setting off on their weekend rides from Market Square every Saturday morning.

“You go down to that Starbucks on a Saturday morning, and hundreds of people are taking off,” says Pelotonia founder Tom Lennox, a New Albany resident.

New Albany is ideal for cycling, Lennox says – its proximity to the city means people know where it is, and its proximity to the country means the rides are safer and more visually impressive. It’s no surprise, then, that New Albany residents and riding groups such as Team Speranza make up a plurality of participants in the annual Pelotonia ride and also raise more money for it than do residents of any other city, Lennox says.

When preparing for a long-distance ride like Pelotonia, it’s important for riders to only aim for distances they’re comfortable with – but many people don’t know their own strength when it comes to cycling. Someone who can manage a 100-mile ride in one day should be able to pull off the full 180-mile, two-day ride, Lennox says, and his 12-year-old daughter has done the 25-mile ride.

Before starting any new exercise regimen, it may be wise to get clearance from a medical professional, especially if you’ve not been doing much exercising as of late or if you have a history of relevant issues such as heart problems, says Matt Briggs, lead medical volunteer for Pelotonia and a sports physical therapist and assistant clinical professor at The Ohio State University.

“People who might have other things like diabetes and have to maintain their blood sugar will want to be careful about that,” Briggs says.

Long bike rides are the best way to train for a longer organized bike ride, Lennox says. He recommends riding two or three days a week for three to four months before a big ride.

“Nothing beats getting out on the road in the weeks and months beforehand to acclimate yourself with the elements,” he says.

Areas to focus on when preparing for a serious ride are hamstrings, quadriceps, calves and lower back, says Eric Wunderlich, a former Olympic swimmer who has finished Pelotonia’s longest ride. Like Lennox, Wunderlich is a New Albany resident.

Many cyclists make their regular practice rides in groups, which is encouraging for individual riders and helps acclimate the rider to a mass ride environment – learning how to start and stop, make the correct hand signals and not swerve into the path of other riders, Wunderlich says.

“Being able to follow the rules of the road and ride in a group without affecting other people’s rides, their trajectory and their pacing is incredibly important,” he says.

Proper nutrition is another major component to a successful ride. That means getting sufficient carbohydrates, fluids, electrolytes and salt before and during a ride – and also getting used to the riding experience beforehand to know what one’s nutritional needs will be once the ride gets started. A rider should plan to drink two water bottles per hour and carry plenty of items like energy bars.

“Riders of any sort of distance will know they need to take care of their bodies,” Lennox says.

A long-distance rider would be best served to use a road bike and make certain it fits him or her as a rider. Along with that, a saddle bag with an extra tire tube or two, CO2 cartridges and levers to fix a flat tire, a cage or two to hold water bottles, and clip-in pedals are good equipment to have for a long ride.

As far as attire is concerned, a goodquality jersey, helmet, gloves, padded riding shorts, shoes and sunglasses are must-haves. Lighter colors that reflect heat are helpful, and it’s a good idea to bring plenty of sunscreen, too.

“The rookie mistakes are not putting sunblock on the back of your neck and the sides of your face, and just not getting enough water and getting the fuel in you,” Wunderlich says.

And whether it’s Pelotonia or just a practice ride, it’s important to note that there’s no reason to finish as fast as you can; if you need to stop for a rest or a snack, go for it.

“First and foremost, it’s not a race,” says Wunderlich. “Unless you’ve got to get to a wedding in the afternoon, there’s no need to finish as fast as you can.”

The most common ailments Briggs sees over the course of a ride are heat illness and overuse injuries, both of which are problems a rider can see coming and take steps to avoid if properly prepared.

“Those are probably the two most common areas that I see clinically, whether it’s with Pelotonia or with other bike rides,” says Briggs.

This year’s Pelotonia ride takes place Aug. 11-12. Past years’ rides have taken long-haul participants to Athens and back, but this year’s faraway destination is Gambier, home of Kenyon College. More than 5,000 riders are expected to take the journey, which also wends through New Albany as well as a variety of other cities and villages across six counties. Distances range from 25 miles in one day to 180 miles in two.

The new destination allows riders more options when it comes to the length of the route they take – there is a route split in Licking County where both paths will lead to Gambier, but one path is more strenuous, with higher elevation. The route back to Columbus on Aug. 12 is different from both routes leading to Gambier on Aug. 11.

While biking, as a form of exercise, is good for your health, Pelotonia’s connections to health run deeper. All riders raise money for their participation, and every dime goes directly to The Ohio State University Comprehensive Can cer Center – James Cancer Hospital and Solove Research Institute. Since the inaugural event in 2009, Pelotonia has raised more than $25 million.

And biking has health benefits for more than just the body – fitness has even more benefits for the mind, Len nox says, and that’s one of the reasons Pelotonia is a popular ride for cancer survivors. Lennox would know; he’s a survivor himself.

In addition to the worthy cause, the camaraderie keeps riders coming back each time Pelotonia returns for another year.

“The overwhelming majority of our riders (have) said that they would ride again and bring somebody with them,” Lennox says.

Garth Bishop is a contributing editor. Feedback welcome at laurand@pubgroupltd.com.

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