Packet Pick Up and Onsite Registration

ONLINE REGISTRATION IS CLOSED… BUT YOU CAN STILL RIDE. HERE’S HOW!

Registration will be available at Rock N Road Cyclery in Mission Viejo on Friday (April 27th) from 11am to 6pm. 

27825 Santa Margarita Pkwy,
Rancho Santa Margarita, CA 92691

You can also register on-site on event day.

 

Looking to pick your Rider Packet up early?  We will be at Rock ‘N Road Cyclery in Mission Viejo from 11am to 6pm with rider packets.  Come on out and snag your packet!
DIRECTIONS TO ROCK ‘N ROAD

 

RIDE START

29977 AVENIDA DE LAS BANDERAS,
RANCHO SANTA MARGARITA CA 92688

GET THE MAP

Rwanda Ride and the Rotary Club of Coto/RSM team up to bring fresh water to Africa

Last year, the Rotary Club of Coto de Caza/ Rancho Santa Margarita del Sol, Docent Brewing, and Laguna Beach Beer Company brought you a truly epic Beer Garden!

This year they’re back and are stepping up their game.  Rotary is looking to build wells in Rwanda.  Anyone who has been to that area of the world knows that clean water is very important.

Well, we just so happen to know some Rwandan who can help.

All of this years proceeds from the Beer Garden will be donated to Rotary to help with this Well Project!

 

Here is a message directly from the Rotary Guys and Gals themselves.

$24 is all it takes to provide clean safe water to one person. That is why the Rotary Club of Coto de Caza / Rancho Santa Margarita del Sol supports water projects to provide clean, sustainable water and sanitation to areas in need throughout Africa. We have teamed up with Ride for Rwanda, Laguna Beach Beer Company and Docent Brewing to help bring water to Africa. All proceeds from this Beer garden will be used to build sustainable, safe and clean wells in Africa.

Water Facts:

· 844 million people worldwide don’t have clean water.

· 2.3 billion people don’t have a decent toilet.

· 31% of schools worldwide don’t have clean water.

· Every minute a newborn dies from infection caused by lack of safe water and an unclean environment.

· Diarrhoea caused by dirty water and poor toilets kills a child under 5 every 2 minutes.

· Around the world, up to 443 million school days are lost every year because of water-related illnesses.

· Every $1 invested in water and toilets returns an average of $4 in increased productivity.

· The World Bank says promoting good hygiene is one of the most cost-effective health interventions.

Rotary Club of Coto de Caza/Rancho Santa Margarita del Sol

PLEASE JOIN US AT OUR NEXT MEETING 1st and 3rd Thursdays at 7:00 a.m. Tijeras Creek Golf Club 29082 Tijeras Creek Rancho Santa Margarita, CA”

Food Drive for the Ride and SF Solano

Last year our Ride closed down the street that lead to the San Fransisco Solano Food Bank and their food donation traffic was impacted. While this year, we won’t be closing the street again, we want to do something nice for the local community.  So…

We are doing a food drive this year!

When you show up to the ride, we will be collecting any non-perishable food items for SF Solano and donating them!

Feel free to bring the following:

  • Canned food
  • Boxed food
  • General groceries

Here is what the food bank is all about

“The San Francisco Solano Community Food Bank offers assistance to local residents by distributing groceries (parishable and non-parishable) to those who need them. Support of the food bank comes from these donations”

Also, if you want to make a donation directly, you can here:

Donate

Be sure to comment “Rwanda Ride” in the comment box!

Changes to the 2018 Starting Gate

[cs_content][cs_element_section _id=”1″][cs_element_row _id=”2″][cs_element_column _id=”3″][cs_element_image _id=”4″][cs_element_gap _id=”5″][cs_element_headline _id=”6″][cs_element_gap _id=”7″][cs_element_text _id=”8″][cs_element_gap _id=”9″][cs_element_line _id=”10″][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”16″][cs_element_row _id=”17″][cs_element_column _id=”18″][cs_element_image _id=”19″][cs_element_gap _id=”20″][cs_element_headline _id=”21″][cs_element_gap _id=”22″][cs_element_text _id=”23″][cs_element_gap _id=”24″][cs_element_line _id=”25″][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”31″][cs_element_row _id=”32″][cs_element_column _id=”33″][cs_element_image _id=”34″][cs_element_gap _id=”35″][cs_element_headline _id=”36″][cs_element_gap _id=”37″][cs_element_text _id=”38″][cs_element_gap _id=”39″][cs_element_line _id=”40″][/cs_element_column][/cs_element_row][/cs_element_section][/cs_content]

The Grand Prize Bike Is Here!

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false”]And now what you’ve all been waiting for… THE GRAND PRIZE BIKE IS HERE![/x_custom_headline][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px 0px;”][cs_row inner_container=”true” marginless_columns=”false” class=”cs-ta-center” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2015/10/ctc9-kevin-634×422.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text]*Pic from 2014[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Shimano and Santa Cruz Bicycles are teaming up this year to bring you a killer, customized grand prize bike this year!  Here are the details:

Frame

Santa Cruz is providing the frame for this year’s bike, and the winner gets to choose from the following frames:

[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ class=”cs-ta-center” style=”margin: 0px;padding: 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/4″ style=”padding: 0px;”][cs_text]

Bronson

[/cs_text][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/04/bronson_blue_hero_web.jpg” alt=”” link=”true” href=”https://www.santacruzbicycles.com/en-US/bronson” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/4″ style=”padding: 0px;”][cs_text]

Tallboy

[/cs_text][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/04/tallboy_yellow_hero_web.jpg” alt=”” link=”true” href=”https://www.santacruzbicycles.com/en-US/tallboy” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/4″ style=”padding: 0px;”][cs_text]

Hightower

[/cs_text][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/04/hightower_red_hero_web.jpg” alt=”” link=”true” href=”https://www.santacruzbicycles.com/en-US/hightower” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/4″ style=”padding: 0px;”][cs_text]

5010

[/cs_text][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/04/5010_red_hero_web.jpg” alt=”” link=”true” href=”https://www.santacruzbicycles.com/en-US/5010″ title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 0px 0px 45px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text] 

Drive Train

Shimano is throwing in a XTR Di2 Group Set for the bike build!

Fork

The Grand Prize Bike will include shinny, new, premium quality Fox Fork ($1,000 value).  The exact fork will be determined by the frame that is picked by the winner.

Wheels

Wheels will be determined on the Santa Cruz frame that is picked and will be brand new, 2018, premium quality wheels.

Other Components

All other components will be based on the bike that is picked.  But rest assured all will be top quality components.[/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ class=”cs-ta-center” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false”]Want to get extra raffle tickets? Buy them online now![/x_custom_headline][x_button type=”flat” shape=”square” size=”jumbo” block=”false” circle=”false” icon_only=”false” href=”https://theenthusiastgroup.redpodium.com/rwanda-ride-merch-2018″ title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””]Get Raffle Tickets![/x_button][/cs_column][/cs_row][/cs_section][/cs_content]

The Rwanda Ride: Virtual Experience

[cs_content][cs_section parallax=”false” class=”cs-ta-center” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false”]The Rwanda Ride: Virtual Experience[/x_custom_headline][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2015/12/IMG_4049-634×4222.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 0px 0px 45px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]For those looking for the ultimate in posh experience at the Ride for Rwanda event this year, we have added a new feature.

Introducing The Rwanda Ride: Virtual Experience.

We now have a stable of riders (Bike Valets) that will ride the entire ride for you!  No more getting dirty and sweaty for you!  They will get on at the start line, crank out 50, 25, or 10 miles, and return your bike to you at the end all while wearing a live streaming camera that feeds directly to a Oculus Rift, Virtual Reality unit.  And where do we put the this virtual reality experience?  In the beer garden of course!

Sit back, relax, and maybe drink a beer or two from our beer sponsors: Docent Brewing and Laguna Beach Beer Co while experiencing the Ride for Rwanda course from the comfort of the beer garden.

We are taking registrations for The Rwanda Ride: Virtual Experience today, 04/01, only.  If you want in, this is your chance.[/cs_text][/cs_column][/cs_row][/cs_section][cs_section bg_color=”hsl(0, 0%, 0%)” parallax=”false” class=”cs-ta-center” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_button size=”global” block=”false” circle=”false” icon_only=”false” href=”https://rwandaride.com/happy-april-fools-day/” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””]Register Now![/x_button][/cs_column][/cs_row][/cs_section][/cs_content]

Help Us Spread the Word

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false”]Help us grow the ride[/x_custom_headline][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Our event grows every year thanks to the “grassroots” efforts of our volunteers and sponsors. We’ve got some awesome event flyers and posters this year (great design by our friends at Westamerica Communications). Pick up a flyer at your favorite local bike shop – we’re spreading them all over town! Better yet, PRINT OUT YOUR OWN FLYER and post it at your office, your favorite coffee shop / watering hole, your barber or nail salon. Thanks for helping us reach our goal of 1500 riders this year![/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 0px 0px 45px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/03/212800.50MR.FLYERS.F.1.16-1.jpg” alt=”” link=”true” href=”https://rwandaride.com/wp-content/uploads/2017/03/212800.50MR.FLYERS.F.1.16-1.pdf” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][/cs_section][/cs_content]

Gear List for an Epic Ride Like The Ride for Rwanda

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”true” class=”cs-ta-center”]Gear that you may want to bring with you – Rwanda Ride[/x_custom_headline][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2016/04/9-riders-634×4222.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”display: block;float: none;margin: 0 auto;”][cs_text]

1. Spare tubes (Two)

Carry AT LEAST two extra tubes.  This way, if you get a flat or two, you’re covered.  And if you see a Rwanda Rider in need, you’ve got them covered too!

Regardless of what bike you’re riding, consider carrying an additional 27.5in tube. Why? Because in a jam, a ‘tweener’ tube works well enough for both 26in and 29er tires that I can help out a fellow Rwanda Rider in need.

2. Patch kit

Patch kits take up very little room in your pack and are a necessity when you’ve used your last tube. Glueless patches are much faster to apply but don’t have the longevity of patches that use a vulcanizing agent.

3. Tire pump

Whether you pick an actual pump of a CO2 device, make sure to practice before you are on the ride.  A flat with no way to refill is a huge bummer.

4. Multi-tool

Never leave home without a good multi-tool.Opt for a multi-tool with a built-in chain tool, a T25 torx, flathead and Philips screwdrivers, and at least 2.5, 3, 4, 5, 6, and 8mm Allen keys, and the most common spoke tool sizes.  Who knows, you may end up being able to help other Rwanda Riders out there.

5. Tire lever

Many multi-tools have a tire lever built into them, they’re generally not as useful, nor as well constructed, as standalone levers.  Bring a separate lever.

6. Shock pump

Better safe than sorry.  It’s a good idea to pack a shock pump in case you develop a slow leak, or if you find you need to fine-tune your suspension

7. Chain lube

You will encounter multiple stream crossings on the Ride for Rwanda.  A small bottle of chain lube with a peice of cloth to clean the chain is a good addition to your kit.

8. Sunscreen

You can burn even on cloudy days.  Bring sone SPF rated lotion and keep the burn away.

9. Phone

Ah, smart phones… Your phone can come in handy if you get into a bind on the trail.  Its probably not a bad idea to bring it with you on the longer routes.

10. Packable rain jacket

We almost never have any rain on ride day, but a lightweight shell is definitely a good idea… just in case…

11. First-aid kit

A small first aid kit in a waterproof package is a good idea. Bandages, gauze, disinfecting wipes and tweezers are all items to include in your kit.  (Like for that time I endo-ed over the handlebars on Rocket and landed rear-first in a prickly pair…) Like the tools in this list, a first-aid kit is only useful if you know how to use it — learn an practice.

12. Derailleur hanger

A bent or broken derailleur hanger can mean the end of your ride, unless you want to ride a single speed the rest of the way.  You may want to carry a spare hanger with mounting bolts just in case.

13. Master link

A master link can be used to replace bent or broken links and allow you to pedal back to Applied Medical.

14. Chainring bolt

Chainring bolts can shear off or rattle loose. Keeping a spare in your pack will allow you to continue on with all your rings intact.

15. Zip-ties

Zip-ties can be a life saver.  They can be used to fix detached cables and keep your shoe tight if a buckle breaks.

16. Spare spoke with nipple

Thankfully, many modern mountain bike wheelsets are designed to require the use of a single spoke length for the entire wheel set. This makes it easier to carry a single spoke to replace a broken one.

Also, a spare spoke can also come in handy for cleaning grass and other debris from a derailleur or cassette.

17. Cash

Carry some cash!  Just incase you end up in a pinch.

 

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Rwanda Ride Tips from Coach Craig

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false”]RIDE PREP TIPS FROM COACH CRAIG[/x_custom_headline][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2015/10/IMG_13641-634×423.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”display: block;float: none;margin: 0 auto;”][x_gap size=”50px”][cs_text]The Rwanda Ride is just around the corner. I have been asked by many “how do I prepare for this endurance ride?” Well, the single smartest thing you can do is increase your single day ride hours. By doing this, you will learn about how you, your bike, and the actual course will best operate on ride day. A long recon ride will eliminate unpleasant surprises, and you will have a blast come ride day! Let’s look briefly at a few things you’ll discover.

 

When

Designate one endurance training day per week for the next 7 weeks. This is a “long recon ride” that can be done early Saturday morning. The pace should be very moderate as you are simply looking to ride the same hours as the event. If you are already riding that many hours, perhaps your pace will be higher. The point is, you really should shy away from increasing both volume and intensity at the same time. Just get the single ride volume up to your estimated Rwanda ride time once a week. Saturday morning is ideal as it mimics the Rwanda ride time and day. Your body will acclimate to this schedule and it actually makes quite a difference in how you “feel” on ride morning! The 50 mile ride goes of at 7:00 AM and the 25 mile ride goes o at 9:00 AM, so you guys can practice proper ride time for the next 7 weeks! Seriously, adjust your biological clock to optimize your preparation.

 

What do I eat

Now here is a question I get frequently so let me sink my chops into it here with you. While on your long recon rides, I recommend a bottle per hour and at least 250 calories per hour at an aerobic pace. If you are HAMMERING it (it is a fun ride, but…) then you can easily eat 500 cals per hour and a little more then a bottle per hour.

So what do I put in my bottle and what kind of Gu, Gel, Chomp, or Chunk is the best?? Take a trip down to your local Project Rwanda Sponsoring Bike shop and start experimenting with what they have there. Your long training ride will distill what works for you and what does not. If you go with a caloric rich powder in your bottle, make sure you’re running a water-only bottle (or Camelback) along with your ride “cocktail” bottle.

As far as the 250 calorie gels and chomps go, find one that tastes good and is EASY (not sticky) to eat while you are rolling down the trail. There are rest stops on the ride that will have snacks and liquids from the sponsors you see on this website. I recommend trying the supported fuels in TRAINING prior to the event to ensure they work for you. Far too many have depreciated their ride experience by eating something that may not work for them. Bottom line, learn what works for you and stick with it.

 

Is my bike supposed to be making that noise

Oh the things you discover when you spend time with your bike! Drive train may be clattering and shifting might not be perfect. Your brakes might rub and/or your tires/rims/hubs may need attention to work optimally. Quite honestly, nothing can ruin a fun ride faster than troublesome equipment.

Train on the same bike you are going to do the ride on! You will get to know your equipment and what it may need to be running optimally. The good news is you’ll know far ahead of time if your bike needs attention and this will allow you to get it handled prior to the event day. Also as a general rule of thumb, if your bike just came out of the shop you should ride it a few times prior to your event. I have come to appreciate that freshly tuned bikes often have kinks that are best identified on a training ride. Lastly, if your ride needs professional attention, please consider supporting the various sponsors of the Rwanda effort by using them. After all, many have contributed heavily to the event we have come to love, and would appreciate your reciprocal support.
On long rides you will discover the course. Every off road course is more fun the second or third time through because you know what to expect. Each trail has its own ride lines, speed, and braking flow to it. No surprises equals a great time on the Rwanda Ride!

 

Rest

Regular rest ensures optimal adaption. You get stronger when you sleep! That is when your body recovers and repairs. So treat your regular rest seriously. Another comment on rest is getting a lot of it the week before your Rwanda ride. You should carefully structure your intensity and lower your over-all ride volume during the week before the ride. Fun rides are best when you are FRESH, so freshen up the week before.
I appreciate that these comment are very general, but I sincerely hope they assist you in your best preparation. By simply adding one endurance day to your training weeks you will know the course, know your capabilities, know your bike, and even know what to eat! The only thing left to do is have a great time and enjoy making a difference! See you on the Rwanda Trail![/cs_text][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/3″ style=”padding: 0px;”][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2017/02/bow.png” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”2/3″ style=”padding: 0px;”][cs_text]Craig Hopps is the founder and owner of Effciency Coaching in Orange County CA. Craig was a national level competitive swimmer for 14 years. He competed in both cycling and swimming at UCSB from 1983-1988. From 1988-1992 Craig raced in both Professional and Amateur Triathlons and was consistently ranked in the top 10 nationally. Craig’s passion for peak tness has seen him training for the last 34 years. He has coached full age group swim teams, cyclist, and multi sport athletes. Today you might nd Craig at the start line of a mountain bike race, road race, or even a multi sport event. He doesn’t just coach, he lives it![/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

How to Train for the 50 Mile Ride for Rwanda

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” class=”cs-ta-center”]How to Train for the 50 Mile Ride for Rwanda
[/x_custom_headline][x_share title=”Share this Post” share_title=”” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true” email_subject=”Hey, thought you might enjoy this! Check it out when you have a chance:”][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2016/04/9-riders-634×4222.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”display: block;float: none;margin: 0 auto;”][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]So you’ve decided to attempt the 50 Mile Ride.  That’s AWESOME!  And for a great cause.  Maybe this is your first time hitting a big distance, or maybe you’ve done it before and want it to hurt a little less.  Wherever you are in your cycling journey, there are a few key takeaways in this article that will help you get to your goal.  The 50 Mile Ride for Rwanda requires a combination of endurance and speed to complete.  Let’s take a detailed look at the things you should focus on when getting ready to tackle 50 miles.[/cs_text][cs_text]
  1. Spend Time on Your Mountain Bike

This may seem pretty straight forward, but many mountain bikers do a bulk of their training on a road bike or a trainer.  This is good, but riding off road with climbs, downhill sections, single track, and varied terrain requires skill that is hard to build on a road bike or a trainer.  Spending time on your mountain bike will help you develop the technical riding skills and sport specific strength that is required to pedal a mountain bike for 50 miles.

  1. Tempo Rides – Increase Your Threshold

Tempo rides are a great way to develop your threshold capacity on a mountain bike.  These rides should be challenging and the pace should feel fast but sustainable for the duration of the ride.  If you are a data geek and ride with a power or heart rate in mind, tempo rides should be pushing into zone 3.  For the rest of us, you should feel challenged and slightly uncomfortable during the ride.

Your tempo rides should be an hour long without the warm up and cool down.  You can break up the tempo sessions into 10 – 30 minute sections, followed by a slower paced spin for recovery.  So, if we are going out on a 60 min ride, you should warm up for 10 minutes then perform a 20 minute, higher intensity period.  Follow this by a 3-5 minute moving rest period where you are not pushing the pace.  Repeat this process 3 times to hit the hour long target.  Here’s and example:

10 Minute Warm Up

Then,

Repeat this 3 times:

20 Minute high intensity tempo effort

5 minute easy spin for recovery

Then,

10 Minute cool down spin

You will want to perform this type of ride once a week.

  1. Interval Rides – Short and Fast

Intervals sessions are very important for building climbing strength and pushing out your aerobic capacity (allowing you keep going at a higher heart rate and not feel as fatigued).  As we see it, there are two types of intervals that will help you conquer the 50 mile distance.

Interval efforts should be between 20 seconds and 2 minutes in duration, followed by a 1-2 minute rest period.

You will want to perform each type of ride once a week.

Hill Intervals: Find a hill that takes you 20 seconds – 2 minutes to climb at a good pace. After a 10 – 15 minute warm up, set up at the bottom of the hill and start climbing.  When you reach the top, you shuld be pretty near spent.  Turn around and ride down the hill for recovery.  If this is a short hill, make sure that you have at least 1 minute to fully recover.  Repeat this process 10 – 20 times.  Make sure to do a 10 – 15 minute cooldown ride when you are done.

Flat Intervals: Find a good, somewhat flat stretch of road or trail and start riding. Go easy for 10 – 15 minutes to warm up.  Once you are warmed up, dig in and go HARD for 20 seconds to 2 minutes.  Push hard.  When you finish that hard effort, change to an easy spin for 1 minute.  Repeat this process 10 – 20 times.  Make sure to do a 10 – 15 minute cooldown ride when you are done.

  1. Endurance Rides – Long and Slow

This shouldn’t be a surprise, but you will need to actually do some longer rides to prepare for the distance of 50 miles.  Having some experience with longer distance, the issues that may arise, how to eat, and how to hydrate will be essential for completing the 50 mile distance.

Endurance rides should be long and slow compared to tempo or interval rides.  You should start with a ride distance that is challenging for you now and work up to a distance that is 80% – 90% of the total event distance, or 40 – 45 miles with a similar amount of elevation gain.

You will want to perform this type of ride once a week.  Most people like to do these on the weekends because they take some time.

  1. Do Some Strength Training…Really

Before you accuse us of heresy in the mountain bike world, hear us out.  Strength training is important for all cyclists, especially for mountain bikers.  The bike and terrain handling involved in completing 50 miles on a mountain bike takes strong legs, core strength, strong hips, a strong lower back, and a strong upper body.  Especially your grip.  Anyone who has ridden for that long knows the grip strength struggle is real.

Having a strong body makes handling your bike easier and pedaling for that long less fatiguing.  Here is what you should do.

  1. Squat: Barbell squats help you build overall body strength, especially in the legs and lower back. Read below for a sample weekly workout.
  2. Pullups: Pullups help you hold onto your bike and control the bars on tricky sections.
  3. Bench Press: Lateral pressing motions like the bench press help with arm and shoulder fatigue while in the saddle.
  4. Core: A strong core is essential to keep driving power to the pedals on long rides.

 

  1. Dial in your Nutrition

Ride day nutrition is very different than day to day nutrition.  And one of the biggest challenges in the endurance world is finding the type of nutrition and supplementation plan that works for you.  Your long endurance training rides serve as the perfect testing environment to dial it in.  You will need to eat more calories and will most likely want to look into carbohydrate gels and hydration supplements.  There are several aid stations along the 50 mile route.  You should also check out the map to see where they are.  You can fill up on water and snacks there.

You need to do the due diligence on your training rides to figure out what works for you.

  1. Pre-Ride the Course

You can check out the route here, and even download maps to strava and Garmin devices that will allow you to pre-ride the course.[/cs_text][x_image type=”none” src=”https://rwandaride.com/wp-content/uploads/2016/06/50-MR-Start.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=”” style=”display: block;float: none;margin: 0 auto;”][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h3″ looks_like=”h4″ accent=”false”]Sample Training Week[/x_custom_headline][cs_text]Monday

Hill Intervals:

30 second hill with 1:00 rest in between intervals.  Repeat 20 times.

 

Strength Training:

Barbell Squats:

Work up to a heavy set of 3 reps, then do 3 sets of 10 reps at a lower weight.

Back Extensions:

Do 3 sets of 10 – 15 reps

Decline Situps:

Do 3 sets of 10 – 15 reps

 

Tuesday

Tempo Ride:

10 – 15 minute warm up.

3 x 20 minute intervals.  Rest 5 minutes between intervals.

10 – 15 minute cool down.

 

Wednesday

Rest

 

Thursday

Flat Intervals:

2 minute intervals.  Rest 1 minute between efforts.  Repeat 10 times.

 

Strength Training:

Bench Press:

Work up to a heavy set of 3 reps, then do 3 sets of 10 reps at a lower weight.

Pullups:

3 sets until failure.  If you can’t do at least 8 pullups, use the lat pull down or rowing machine instead and do 3 sets of 10 – 15 reps.

 

Core Circuit: Do 3 sets of this circuit

Planks x 1 minute

Crunches x 30 – 50 reps

Supermans x 20 – 40 reps

Leg Lifts x 10 – 30 reps

Rest 1 minute

 

Friday

Rest

 

Saturday

Endurance Ride: Do a ride that is between 20 and 45 miles, depending on how close you are to the Rwanda Ride event date.  Make sure the ride has similar elevation gain and terrain.  Test your nutrition and hydration strategies.[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]