• Get your bike tuned by a professional, and stay up-to-date on maintenance.
• Know how to change a flat tire and always check your pressure before a ride. Low air is the #1 cause of flats.

• Balance your training: 1-3 times per week, go on 1-2 hour rides with some relatively short, yet intense intervals/efforts (sprints, hill repeats and climbing.) At least once per week, schedule a long ride (>2 hours). Make your rides progressively longer leading up to your event. 1-3 times per week, do some strength or weight training, particularly for your core stability, strength, and endurance. If you find it challenging to do more than one or two rides or workouts per week, focus on the long rides, but add in some intense efforts during those rides to build strength and power.

• Eat a healthy, balanced diet that includes plenty of carbohydrates (See Nutrition Tips).

• Stay hydrated every day, during your ride, and know the signs of heat stress.

Credit Coach Tracy Roth