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events
When preparing for an event or ride, it's best not to wait last minute to check off the basics of caring for your bike, yourself, and knowing the who, what, where and rules of the group ride. To help you prep for the Women's 100, here are just a few things to know to help you get ready and confident for the ride.
Bike Check
First step to preparing for a group ride is to prepare your bike: clean and lubed chain/drivetrain, check air pressure in tubes, and ensure your brakes are working. Make sure your actual tires are are not balding, or wearing apart. In the summer we put a lot of mileage on our rides and don't often check our tires for replacement. On our a ride last year, one of our girls got 2 flats because of thinning tires. If you're not sure how to prep your bike, you can watch this video on how to prepare your bike for a ride. You can also take your bike in to get tuned, just be sure to take it in days before the event or ride.
Pack
Most club or group rides do not provide items for a ride so it's best to kit your bike up with water bottle cages, bike lights, and pack some snacks in your jersey or a bike bag. Consider carrying snacks to refuel like energy bars, gels, nuts, dried fruit, and chocolate. My favorite bags to carry items in are handlebar bags such as the Road Runner's Burrito handlbar bag and Po Campo's Kinga Handle Bar Bags, perfect for all my snacks and personal items such as sunscreen, a credit-card, insurance card, ID, cash, and phone (these you always want to carry on your body too).
Other things to bring on a ride are: tire levers, spare inner tube, patch kit, mini-bike pump, and folding multi-tool carefully packed up in a saddle bag. If you're not familiar with fixing a flat or making basic fixes, it's probably a good idea to learn how, see Rapha's post on Fixing A Flat.
Kit Up
Wearing the right kit is crucial to feeling confident and comfortable on your ride. I highly recommend investing in a pair of highly quality cycling shorts like Machines For Freedoms Endurance Bibs, a sweat wicking jersey, and good pair of gloves. You can read more on kits I highly trust here. Depending on your weather - a water/windproof jacket, cap, and overshoes may help you go a long way in prepping for your ride.
If you are new to cycling or long distance cycling, give yourself 6-12 weeks of training before an event. This would allow you to ease in without risking injury from riding hard and far too soon. Each week, plan your sessions and weekly long ride ride with an increase in mileage. For example, I do 2 indoor cycling sessions of 60 mins, 1 day of yoga, 2 days of recovery, and 1 day of outdoor road cycling with mileage (no more than 15% increased mileage each week). For a session (indoor/outdoor), write out your warm up time, specific exercises for strength building, sprint time, interval training, climbing time, recovery time and tape it to your bike, or join a indoor cycling class that will give you the proper sessions you need.
Rapha suggests that you can train for the Women's 100 in just five weeks. Here is the weekly training plan they outline for success!
Ideally, you should plan to put the miles on your bike, however, when you're starting out, it's key to map out your training sessions and mile goals weekly. By planning your weekly training sessions, you can prioritize your schedule around training so you're not skipping out. Not everyone has the time for a regimented training schedule, however, when you're training for an event, it's key to not fall off the training wheels.
Ride With Friends
Riding or training with a group of friends is a lot more fun than going alone. I highly recommend riding with other cyclist that are at a similar level of your riding speed. There is nothing worse than being dropped and feeling as if you don't know what you're doing. If you're not confident riding with a group, you can try joining a local bike club or ride. You can also learn how to ride in groups here.
Staying hydrated on and off your bike is key to keeping your muscles from cramping. Before, during, and after training, be sure to hydrate and follow up on replacing lost salts and minerals with a sports drink or electrolyte tablets like Nuun's Hydration Tablets. During a training session or ride, keep water close by to keep hydrating so your replacing what you sweat out but don't consume too much or else you'll feel sick, trust me I'm guilty of this.
Nutrition
Before training, eat properly two hours before a session or ride. Certain foods will provide you with the fuel you'll need for a long distance ride like oatmeal, whole-grain bread, quinoa, fruits, and vegetables. Personally, I look forward to my pre-ride meal of oatmeal, almonds, banana and coffee. Two hours before a training session, I have a slice of gluten-free bread with peanut butter and apple so that I have enough to burn and hold onto before eating a full meal.
During a ride, keeping sufficiently fueled is critical to avoid bonking. That feeling of fuzzy head and legs giving up is no fun. Consider carrying snacks to refuel like energy bars, gels, nuts, dried fruit, and chocolate (what snacks to carry blog post in que).
Remember to have fun on this ride though. It's not a competition but rather a great experience and opportunity to meet new friends and riding buddies!
Images: Marnie Hawson/Rapha
Cyclo Femme 2018 + Ride Tips
5/08/2018
If you would like to join a ride in your area, please visit CycloFemme's Ride List.
To help empower girls and women with bicycles, please visit World Bicycle Relief and CycloFemme's community page. Participation in Cyclofemme is open and free to all while participation in fundraising is optional. I hope you'll consider contributing to World Bicycle Relief or raise awareness of this effort on the day of your CycloFemme ride.
While group rides can be a lot of fun you may not be sure what to do, bring, or wear. Here are just a few tips to guide you on prepping for a ride with CycloFemme.
Prep your bike - to make sure you're bike is ride ready give it a little TLC. Check your brakes, tire pressure, chain, gears, and for any loose parts like your hub, headset, and brackets. You may also want to put on your lights and pack any other fix it items in your saddle bag. Don't wait till the last minute to take your bike in for repairs.
Ride Etiquette - riding with a group can be fun but it can also be dangerous. Knowing the rules of the road and group will keep you and others safe. Hand signals, pace riding, passing, and communication is all part of knowing how to ride safely in a group. Here are videos by Global Cycling Network with a few tips on road etiquette and how to ride in a group. If this is out of your comfort, do know that most rides on CycloFemme will be more social and laid back on trails.
Ride Day Essentials - snacks, water, helmet, saddle bag (tool kit, patches, pump, tire levers, spare tubes), phone, ID, cash, credit cards, insurance card, sunscreen, arm/leg warmers, jersey, gloves, sunglasses, cycling cap, cycling shorts/tights, shoes, plastic bags (water protection for money and phone), socks, wind/rain jacket. Did I miss anything?
Nutrition and Hydration - hydrate well the day before, drink plenty during and after your ride. Eating a solid carb meal hours before a ride will give your body the proper energy it needs. I personally love a good oatmeal with nuts and fruit before a ride and will definitely be packing fruit bars and peanut butter jelly sandwiches. If your ride starts early, best to prepare these the night before so they properly fit in your jersey pockets.
Safety - be visible and stay visible. Watch, listen, obey traffic rules, and communicate. Always keep pedaling. If you fear being dropped ask another rider to stay with you, it's always nice having others looking out for each other.
Make Friends - this is a ride to empower each other, not a competition on who can get the QOM at the top. I think the best things about cycling with other women is that rides are more social, fun, and there is a sense of looking after each other with great care, cheering eachother on the climb and making sure you don't bonk, snacks anyone?
This is a great way to celebrate Mothers Day, make new riding buddies, and bring along any curious or new riders interested in cycling. I'll be leading CycloFemme ride in Mahopac with our local women's cycling group En Route - Hudson Valley Women's Cycling on Saturday. I'm hoping to meet new people and followers I've known over social media for some time, it's always nice to do so. Happy CycloFemme!
Ride Day Essentials - snacks, water, helmet, saddle bag (tool kit, patches, pump, tire levers, spare tubes), phone, ID, cash, credit cards, insurance card, sunscreen, arm/leg warmers, jersey, gloves, sunglasses, cycling cap, cycling shorts/tights, shoes, plastic bags (water protection for money and phone), socks, wind/rain jacket. Did I miss anything?
Nutrition and Hydration - hydrate well the day before, drink plenty during and after your ride. Eating a solid carb meal hours before a ride will give your body the proper energy it needs. I personally love a good oatmeal with nuts and fruit before a ride and will definitely be packing fruit bars and peanut butter jelly sandwiches. If your ride starts early, best to prepare these the night before so they properly fit in your jersey pockets.
Safety - be visible and stay visible. Watch, listen, obey traffic rules, and communicate. Always keep pedaling. If you fear being dropped ask another rider to stay with you, it's always nice having others looking out for each other.
Make Friends - this is a ride to empower each other, not a competition on who can get the QOM at the top. I think the best things about cycling with other women is that rides are more social, fun, and there is a sense of looking after each other with great care, cheering eachother on the climb and making sure you don't bonk, snacks anyone?
This is a great way to celebrate Mothers Day, make new riding buddies, and bring along any curious or new riders interested in cycling. I'll be leading CycloFemme ride in Mahopac with our local women's cycling group En Route - Hudson Valley Women's Cycling on Saturday. I'm hoping to meet new people and followers I've known over social media for some time, it's always nice to do so. Happy CycloFemme!
Photo courtesy: CycloFemme, Bicyclists
En Route Rides + Events 2018
3/30/2018
En Route Is Back! The latest women’s ride EN ROUTE will take on the Hudson Valley area of the first Saturdays of every month, starting April 7th. En Route Saturdays will tackle 40-100km rides on trails, hilly and flat routes with a mid or post ride café stop. We ride to explore beautiful places on our bikes, challenge each other, and spread good vibes. All are welcome.
Rides and Events (2018)
April 14
May 5
June 2
July 7
August 4
September 15 - Rapha Women's 100 NYC
8:00am, wheels down 8:30am, Columbus Circle just inside Central Park, in front of the USS Maine Monument
RSVP
October 6
8:00am, wheels down 8:30am, Columbus Circle just inside Central Park, in front of the USS Maine Monument
RSVP
October 6
November 3
For routes, rides, and event
updates, check regularly on En Routes Strava page, Bikeway’s Facebook page and follow
along on City Girl Ride’s event
page.
DETAILS
8:30 am - Meetup
9 am - Rollout
LOCATION
692 Route 6
Mahopac, NY 10541
(845) 621-2800
ROUTES
These rides alternate between trails, hilly and flat routes,
40-100 km, with a mid or post ride cafe stop.
THE FINE PRINT
We're a laid-back group and encourage all levels of experience.
If you’re unsure whether or not one of our rides is for you, please
contact us or come along to a Saturday ride.
No
rides on rainy days.
This is a 'no drop' ride with a social but average pace of 12-16
mph. Please note all of these rides are not supported and are undertaken at
your own risk.
We recommend you are a confident
rider. Please also bring a helmet, carry a pump and tube for any punctures and
nutrition to get you through the ride if you require it.
*DISCLAIMER: By signing up for a ride, or any other event
organized by this group, you are acknowledging that you are aware of the risks,
dangers and hazards associated with any outdoor activity and freely accept and
fully assume all such risks, dangers and hazards. In addition, you
further agree to release and discharge the Organizers of all liability arising
from your participation in the group activities. Release
Agreement here.
Email:
citygirlrides@gmail.com
EN ROUTE Rides + Events 2017
8/10/2017
Ok ladies, now let's get En Route, I shared recently that I have been brewing up this women's cycling
group for some time now and it's time we roll on to the actionable part and spread the good word together. I have teamed up with Machines For Freedom as a Machines Community Leader and my local bike shop Bikeway as supporters to get us ladies on the road representing the Hudson Valley.
On the first Saturday of each month we ride to explore beautiful places in the Hudson Valley on our bikes and meet new friends. Rides will focus on building fitness, improving climbing and bike-handling skills with a reward of a cafe break gathering mid or post ride.
Rides + Events (2017)
September 9
October 14
November 4 (final ride of year)
DETAILS
First Saturday of Every
Month
8:30 am - Meetup
9 am - Rollout
ROUTE
These rides alternate between
trails, hilly and flat routes, 40-100 km, with a mid or post ride cafe stop. Please regularly check my Facebook event page for updates on En Route's Strava routes and dates.
THE FINE PRINT
We're a laid-back group and
encourage all levels of experience. if you’re unsure whether or not one of our
rides is for you, please contact us or come along to a Saturday
ride.
No rides on rainy days.
It is a 'no drop' ride with a
social but average pace of 13-16 mph. Please note all of these rides
are not supported and are undertaken at your own risk.
We
recommend you cycle on a road bike and are a confident rider with cleats (optional).
Please also bring a helmet, carry a pump and tube for any punctures and
nutrition to get you through the ride if you require it.
For more
rides and event updates, follow along on our Facebook page Hudson
Valley Women’s Cycling Group. To get some tips on how to ride with a group, check out my post on a Beginners Guide To Riding In Groups.
*DISCLAIMER
By signing up for a road ride, or any other event organized by this group, you are acknowledging that you are aware of the risks, dangers and hazards associated with any outdoor activity and freely accept and fully assume all such risks, dangers and hazards. In addition, you further agree to release and discharge the Organizers of all liability arising from your participation in the group activities. Release Agreement here
Join The Ride #Womens100
7/17/2017
Whether you live near one of Rapha's Clubhouses or not, there are many rides to join. For those who have never ridden the distance before, Women’s 100 is a chance to expand your horizons. For seasoned riders it offers an opportunity to share riding experience, encourage others and break boundaries. If you can’t find a Women’s 100 ride near you, or if your local ride is fully booked, why not plan your own? Whether it’s you on your own or a whole group of friends, we ride together.
Planning a ride is easy. Plot your route, plan your roll out time, and share it with friends and fellow riders online. Read on for some tips on planning your ride here and learn more on how to ride in groups here.
The team will race a striking new design for La Course by Le Tour. Across Canyon bikes, Rapha clothing, Oakley eyewear, Giro helmets and Boa dials, the design is inspired by the Rapha Women’s 100, an annual event designed to inspire and encourage women to ride 100km on the same day across the globe.
La Course by Le Tour starts in Briançon on Thursday 20 July and action can be followed with #LaCourse and #UCIWWT. You can follow La Course by Le Tour for updates and more. Hope you can join and share your ride with #WOMENS100.
CycloFemme 2017 + Ride Day Tips
5/11/2017
This Sunday, 15 countries with 152 cities worldwide will join in an all women's global group ride to set a movement in motion, CycloFemme. Celebrating on Mothers Day, rides will be carrying the ongoing theme of COME AS YOU ARE. CycloFemme celebrates women by honoring the past and celebrating the present to empower the future of women's cycling everywhere. This year CycloFemme will be partnering with World Bicycle Relief with a new call to action: Empower the Girl, Ignite the Woman.
By joining forces with CycloFemme, donated funds will be raised for World Bicycle Relief to deliver bicycles to female students in Kenya. The goal of this partnerships is to get a bicycle in the hands of a girl to provide options, independence, and access to education.
If you would like to join a ride in your area, please visit CycloFemme's Ride List.
To help empower girls and women with bicycles, please visit World Bicycle Relief and CycloFemme's community page. Participation in Cyclofemme is open and free to all while participation in fundraising is optional. I hope you'll consider contributing to World Bicycle Relief or raise awareness of this effort on the day of your CycloFemme ride.
While group rides can be a lot of fun you may not be sure what to do, bring, or wear. Here are just a few tips to guide you on prepping for a ride with CycloFemme.
Prep your bike - to make sure you're bike is ride ready give it a little TLC. Check your brakes, tire pressure, chain, gears, and for any loose parts like your hub, headset, and brackets. You may also want to put on your lights and pack any other fix it items in your saddle bag. Don't wait till the last minute to take your bike in for repairs.
Ride Etiquette - riding with a group can be fun but it can also be dangerous. Knowing the rules of the road and group will keep you and others safe. Hand signals, pace riding, passing, and communication is all part of knowing how to ride safely in a group. Here are videos by Global Cycling Network with a few tips on road etiquette and how to ride in a group. If this is out of your comfort, do know that most rides on CycloFemme will be more social and laid back on trails.
Ride Day Essentials - snacks, water, helmet, saddle bag (tool kit, patches, pump, tire levers, spare tubes), phone, ID, cash, credit cards, insurance card, sunscreen, arm/leg warmers, jersey, gloves, sunglasses, cycling cap, cycling shorts/tights, shoes, plastic bags (water protection for money and phone), socks, wind/rain jacket. Did I miss anything?
Nutrition and Hydration - hydrate well the day before, drink plenty during and after your ride. Eating a solid carb meal hours before a ride will give your body the proper energy it needs. I personally love a good oatmeal with nuts and fruit before a ride and will definitely be packing fruit bars and peanut butter jelly sandwiches. If your ride starts early, best to prepare these the night before so they properly fit in your jersey pockets.
Safety - be visible and stay visible. Watch, listen, obey traffic rules, and communicate. Always keep pedaling. If you fear being dropped ask another rider to stay with you, it's always nice having others looking out for each other.
Make Friends - this is a ride to empower each other, not a competition on who can get the QOM at the top. I think the best things about cycling with other women is that rides are more social, fun, and there is a sense of looking after each other with great care, cheering eachother on the climb and making sure you don't bonk, snacks anyone?
This is a great way to celebrate Mothers Day, make new riding buddies, and bring along any curious or new riders interested in cycling. Hope you'll join CycloFemme and please if you're in NYC, come say hi to me. I'll be attending CycloFemme in NYC with Bicycle Habitats Women's Cycling ride on Sunday. I'm hoping to meet new people and followers I've known over social media for some time, it's always nice to do so. Happy CycloFemme!
Photo courtesy: CycloFemme, World Bicycle Relief, Women's Cycling NYC
donate a bike or parts
4/20/2012
east bay, got any old bike parts you can donate? students from uc berkeley are holding a bike drive for earth day. so take out your old bikes, saddles, wheels, handles bars, cranks and such and donate them to a good cause. it's a great way to sustainably recycle your bike, bike parts and do your part for communities and earth.
if you're interested in learning more about cycles of change check out their site: cyclesofchange.org
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