Riding
Preparing for the Tour:
The 182 miles of the BP MS 150 are challenging miles. But a little training and preparation will make the ride easier and more enjoyable. In this section of the Rider Manual, read about some simple steps to bicycling success, Fitness Training and Sports Nutrition.
Fitness Training
Preparing yourself is just as important as preparing the right equipment. The BP MS 150 is an accessible ride for nearly every skill level but less experienced riders should consider these six steps to get in shape for the tour. Additionally, any rider looking for excercise advise should check in with an Official Health Club.
Check with your Bike Store.
The best source for bicycling information is your local bike store. Ask for training tips based on your fitness level and experience. Official BP MS 150 Bike Stores (Click Here for list) host rides and are a good source for specific cycling questions.
Participate in the Recommended Rides
Participate in other organized cycling events taking place prior to the BP MS 150. You'll have a much safer and enjoyable BP MS 150 experience after you've spent time in the saddle during organized rides, learning the ins and outs of group cycling. Contact one of the Official BP MS 150 Bike Stores for more information on local rides or visit the Recommended Ride page for a listing of recommended training rides.
Keep Track of your Mileage.
A key part of training is assessing how you've improved. Adding an inexpensive speedometer to your bike is a good step. However, finding the distance of a particular path with a car's odometer is generally a sufficient reference. Keeping track of start and stop times will help you judge overall speed.
Start with Short Rides.
Take a week to work up to a moderate day of 15 miles. Don't worry about time or speed on these rides. Take it easy and finish the full 15. The purpose is to gain and maintain basic cardiovascular fitness.
Sometimes Double Up Miles.
After working up to the 15 mile moderate day, attempt an endurance day of double the mileage once a week. Try to maintain the same pace established during moderate days, but slow down if it is necessary to make the full mileage. The purpose is to gain distance, confidence and grow cardiovascular fitness.
Do Hills and Intervals.
After mastering the basics, challenge yourself with more advanced training. After warming up with a moderate day ride, find a hill you can climb without totally exhausting yourself. After riding up the hill, recover on the way down, and then go up again. As your fitness improves, add more repeats. The power and stamina developed with hill work will assist you in tackling the larger hills on the route. Interval training works the same way. During a regular moderate day ride, pick a distance (for example, a city block or the space between two telephone poles) and speed up to a sprint. Start with one each ride and then add more and longer sprints each time you ride. Sprint for one lap and then slow down for a recovery lap, repeating the process as needed. Interval training and hill work will improve overall speed, endurance and ability to recover from challenging parts while still riding.
Sports Nutrition
Eating and drinking right is just as much a key element of training for and riding in the BP MS 150 as the number of miles a rider spends on a bike. The best way to take charge of your body is to use common sense. However, always consult your physician before starting any training program.
It is important to be well hydrated before, during and after a ride. If you do not drink enough fluids, dehydration will result, causing nausea, muscle cramps, chills, and lack of motivation. Dehydration could lead to heat stroke, a serious medical condition. To prevent dehydration, we recommend you use the following general guidelines:
On all rides, you should drink 4 to 8 ounces of water or carbohydrate drink every 15 to 30 minutes. Drink more if it's hot, humid, or you're really riding hard. On rides over two hours in duration, carbohydrate replacement drinks empty more slowly from the stomach, so the total amount you drink should be increased to 5 to 10 ounces every 15 to 30 minutes. These energy drinks will help increase your performance, reduce cramps, and lessen the possibility of heat stroke. In addition, energy bars will help you avoid the famous "BONK" that many cyclists experience on longer rides. You should eat 3 or 4 energy bars on long rides.
