One Day, One Ride, One Cause - Train Intelligently

Train Intelligently

BBSSU is not only the ride organizer but also will train you for the ride. Even though the ride is only about 40 miles, we want you to be able to ride over 50 miles in about 4 hours! Why? Because we want you to be as strong as you can be so during the day of the Ride, you will be able to finish the ride and feel good mentally AND physically. Trust us, you will thank us.

The goal of 50 miles in about 4 hours is just that, a goal. Some of you are like "What? 50 miles, there is noooo way I can do that!" some are like it is an insurmountable number. This is not something that anyone is expecting you to do in March or even June. For some, it may be really, REALLY tough to get to that goal. However, along the way you will gain the skills and the experience to be a much better rider than when you started!

Naturally, riders are at different skill levels. Some riders can literally ride all day while others are exausted after a 10 minute ride. You have to know what level you are so that the ride time can help you reach your goal.

Beginner - This is a person who can ride 5 to 10 miles. Most people can do this distance in about 2 hours or less.
Intermedate - This is a person who can ride 10 to 30 miles. The typical riders can complete this distance in 4 hours or less, assuming stops with an average speed of about 12 miles.
Experienced - This is a person who can ride 30 - 50 miles. The typical riders can complete this distance in about 3-4 hours or have an average speed of about 18 miles an hour.

Ultimately, we would like to reduce your ride times and increase the distance covered.

Again, do not run to your car, buy a bike and think you will be able to do 40 miles successfully tomorrow. Can some of you ride 40 miles on a bike tomorrow? Maybe . But can you still do it an go to work the next day without taking a few pain killers? Maybe not. We want to train you so that you do not have to been on powerful pain medications just to get to work the next day!

Before you get started, again, we asked that you first see your doctor and get a check up. Tell your doctor what you are planning and if your there is anything in you medical history that could interfere with completing the ride.

Below is a month-by-month timeline.
Remember the Goal!!!

April

Tentatively, training rides will begin Saturday, March 29, 2008. Initially, rides will go a relatively short distance, about five miles or less just to get those who are less experienced acclimated to life on a bike. Cooler weather will be a factor so you will need to dress warmly.

In lieu of some rides, certain members of the training team will go with the riders to local shops to learn about bikes and equipment and to try and work with the shops to find the best combination for you. You may want to look at our BuyGuide to brush up on your bike IQ.

May

Distance and route complexity will increase gradually over time as will the time on the road. Eventually, most riders should be able to ride approximately 20 miles in about two hours and thirty minutes by the end of the month.

This is also National Bike Month with Bike to Work day in the middle of the month, sponsored by the Council of Governments and the Washington Area Bicyclist Association, so you will have lots of opportunities to ride.

June

The weather should be consistently warm and days much longer meaning ride, ride, ride! The terrain and weather will be more of a factor in training. We will introduce more hills and work on your endurance. The goal for this month is to complete 30 miles in less than three hours.

For those who want a serious challenge, BBSSU will hold its annual Harpers Ferry ride. This is 60 miles of pure pain day 1 as we ride from Glen Echo, a night in a tent under the stars at KOA campground in Harpers Ferry and then 60 miles of full body cramping back to Glen Echo. More information on that ride later!

For the accomplished riders only and great for those doing the Food & Friends ride from St. Mary’s college in western Maryland in July.

July

It is hot! This is a Washington summer, great riding weather if you know what you are doing. Endurance in the key this month as we push for 40 miles under 4 hours. You will need the skills that you learned in the previous months to get to the goal. Proper eating, drinking, clothing, and technique are more important.

For those who are intrepid souls, Food & Friends is having they annual ride. That is a three-day ride for the strong! For more information about that ride, please visit F&Fs site.

August

The ride is this month and many riders should be close to that 50 miles in 4 hours goal. At this point, it is only 10 more miles and 20 minutes of additional effort. You will be faster than you were in May so you can make up that additional time. Proper eating and drinking are essential because of the weather and distance. At this point you will know what you have to do, you will have the skills and endurance to do it.

August 17, 2008

The day of the ride. The hard part will be over, you will have you donations, your skills and the confidence to know you can complete the ride successfully and safely.

You feel like you are on top of the world and think, 'Wow, and I thought 50 miles in about 4 hours was impossible' and that you could not do it in one day!

Now you know that 1 day is all it took...

top

One Day One Ride One Cause August 17, 2008 Home Ride Statistics Registration Partners Sponsors Calendar Info
Training Calendar Below are the rides for the next week. For a more comprehensive list, please see the Calendar. March 29, 2008 Time: TBA Location: Hains Point, DC Check out our Classic Training Guide. The images are strickly old school but the info is pretty good...	Train Intelligently BBSSU is not only the ride organizer but also will train you for the ride. Even though the ride is only about 40 miles, we want you to be able to ride over 50 miles in about 4 hours! Why? Because we want you to be as strong as you can be so during the day of the Ride, you will be able to finish the ride and feel good mentally AND physically. Trust us, you will thank us. The goal of 50 miles in about 4 hours is just that, a goal. Some of you are like "What? 50 miles, there is noooo way I can do that!" some are like it is an insurmountable number. This is not something that anyone is expecting you to do in March or even June. For some, it may be really, REALLY tough to get to that goal. However, along the way you will gain the skills and the experience to be a much better rider than when you started! Naturally, riders are at different skill levels. Some riders can literally ride all day while others are exausted after a 10 minute ride. You have to know what level you are so that the ride time can help you reach your goal. Beginner - This is a person who can ride 5 to 10 miles. Most people can do this distance in about 2 hours or less. Intermedate - This is a person who can ride 10 to 30 miles. The typical riders can complete this distance in 4 hours or less, assuming stops with an average speed of about 12 miles. Experienced - This is a person who can ride 30 - 50 miles. The typical riders can complete this distance in about 3-4 hours or have an average speed of about 18 miles an hour. Ultimately, we would like to reduce your ride times and increase the distance covered. Again, do not run to your car, buy a bike and think you will be able to do 40 miles successfully tomorrow. Can some of you ride 40 miles on a bike tomorrow? Maybe . But can you still do it an go to work the next day without taking a few pain killers? Maybe not. We want to train you so that you do not have to been on powerful pain medications just to get to work the next day! Before you get started, again, we asked that you first see your doctor and get a check up. Tell your doctor what you are planning and if your there is anything in you medical history that could interfere with completing the ride. Below is a month-by-month timeline. Remember the Goal!!! April Tentatively, training rides will begin Saturday, March 29, 2008. Initially, rides will go a relatively short distance, about five miles or less just to get those who are less experienced acclimated to life on a bike. Cooler weather will be a factor so you will need to dress warmly. In lieu of some rides, certain members of the training team will go with the riders to local shops to learn about bikes and equipment and to try and work with the shops to find the best combination for you. You may want to look at our BuyGuide to brush up on your bike IQ. May Distance and route complexity will increase gradually over time as will the time on the road. Eventually, most riders should be able to ride approximately 20 miles in about two hours and thirty minutes by the end of the month. This is also National Bike Month with Bike to Work day in the middle of the month, sponsored by the Council of Governments and the Washington Area Bicyclist Association, so you will have lots of opportunities to ride. June The weather should be consistently warm and days much longer meaning ride, ride, ride! The terrain and weather will be more of a factor in training. We will introduce more hills and work on your endurance. The goal for this month is to complete 30 miles in less than three hours. For those who want a serious challenge, BBSSU will hold its annual Harpers Ferry ride. This is 60 miles of pure pain day 1 as we ride from Glen Echo, a night in a tent under the stars at KOA campground in Harpers Ferry and then 60 miles of full body cramping back to Glen Echo. More information on that ride later! For the accomplished riders only and great for those doing the Food & Friends ride from St. Mary’s college in western Maryland in July. July It is hot! This is a Washington summer, great riding weather if you know what you are doing. Endurance in the key this month as we push for 40 miles under 4 hours. You will need the skills that you learned in the previous months to get to the goal. Proper eating, drinking, clothing, and technique are more important. For those who are intrepid souls, Food & Friends is having they annual ride. That is a three-day ride for the strong! For more information about that ride, please visit F&Fs site. August The ride is this month and many riders should be close to that 50 miles in 4 hours goal. At this point, it is only 10 more miles and 20 minutes of additional effort. You will be faster than you were in May so you can make up that additional time. Proper eating and drinking are essential because of the weather and distance. At this point you will know what you have to do, you will have the skills and endurance to do it. August 17, 2008 The day of the ride. The hard part will be over, you will have you donations, your skills and the confidence to know you can complete the ride successfully and safely. You feel like you are on top of the world and think, 'Wow, and I thought 50 miles in about 4 hours was impossible' and that you could not do it in one day! Now you know that 1 day is all it took... top
About Us \| Contact \| Terms of Use Copyright© 2008 RLM Design All Rights Reserved.

Training Calendar