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You've been training all summer for the long rides and worked yourself up from 25 miles to 35, then 45, then 60 and finally, just recently, you pedaled for 70 long ones. Congratulations!
Your ultimate goal, as is the case with most cyclists, is the century ride or 100 miles. And rightfully so, because it is a lofty achievement, sets you apart from the recreational weekend warrior and demonstrates your grit.
Let's go over the checklist of things you should have learned by now, and then add a few things for the upcoming long haul.
First, you've learned to carb up the night before a long ride with spaghetti or baked potatoes or both. You've learned to be fully hydrated and drink plenty of water the day before. You also avoid alcohol in all forms several nights before you ride.
Second, you have your clothes laid out for the weather you'll encounter, including your energy bar preference, and energy drink in one of your two water bottles.
Third, you have cleaned and lubed you bike, pumped up the tires, have extra tubes, tire-changing tools, tire pump, computer, heart rate monitor and sunglasses and sunscreen.
Finally, the night before, do some mental and physical preparation. A mental checklist of your abilities is always a good thing...reassure yourself that you have trained for this and are ready, make sure all of your gear is prepared for the early departure to add additional confidence, and then do some light stretching before you go to bed. Above all mentally plan on having a great ride, without any complications and enjoy yourself because you are prepared.
The morning of the event take a hot shower if possible because it will warm up your legs, don't eat a large meal, consume enough to get you going and have energy bars in your jersey to satisfy your hunger before you get to your first rest stop.
At the first rest stop, consume a banana, a PB & J and pick up a couple of energy bars to replace what you have already eaten. When you get to that first rest stop do you need to urinate? If not, are you drinking enough? If you are well hydrated you'll need to go at the first or second rest stop.
On really long rides like a century, if it is a summer ride you will sweat more, so make sure you are replacing your sodium through the bars or drink. I use a tablet with electrolytes to supplement them because I sweat profusely when the weather is warm and I ride hard.
Now, go out and play, because cycling is fun, don't make it too serious. Good luck!
Keith Edwin Renninson is co-owner, along with Jeffrey Forman, of Golden Years Videos, LLC a production company dedicated to offering exercise videos for those over 50 or of any age who are rehabilitating from an accident or illness.
Renninson is an avid exercise and yoga enthusiast. Now in his late 50Â’s; he still races bicycles and regularly skis the black diamond runs in Colorado where he lives. For many years, a bona fide gym rat, Renninson still loves to lift free weights and use exercise machines.
You can contact Renninson or read more about his company and the videos they have available at: http://www.goldenyearsvideos.com
Toyota Exclusive Auto Sponsor of Ny Marathon Mix
Toyota the producer of high quality Toyota parking brake cables will join the marathon that will take place on the streets of New York. The Japanese automaker and currently the world’s largest automaker have signed a three-year contract to become the official and sole auto sponsor at both the ING New York City Marathon and the NYC Half Marathon presented by Nike. The financial portions of the deal were not disclosed but the Japanese automaker will feature its hybrid platform, including the Prius, Highlander SUV and the Camry Hybrid, via the regional TV and print, on-and off-course.
The contract would call for the operational usage such as transporting athletes and officials, and aside from the monetary prize both the men and women winners at the ING New York City Marathon will receive a Prius.
The coalition will also set off in support of the NYC Half Marathon presented by Nike on Aug. 5 while the ING New York City Marathon will be held on Nov. 4. The previous sponsor of the said events was DaimlerChrysler’s Smart microcompact in 2005.
According to Bryan Riss, Toyota’s vehicle operations manager, New York region, "Prius is our glamour hybrid—it gets the most attention from the Hollywood crowd—but we want to support our entire [hybrid] line."
Riss also said that Toyota’s long-term plan is to have a hybrid for each model that the company builds and with this new alliance it will help to make consumers aware of the importance of hybrid vehicles. Avis, which is also one of the sponsors of the New York Marathon, said that it would include Prius as a car rental option beginning this summer.
Ann Hinegardner, svp-business development and marketing strategies at New York Road Runners, which oversees both marathons and numerous other running events year- round said, "The car category is very important to the marathon, and signing Toyota is in line with our commitment to the environment and health. Toyota plans a full activation now through November."
The AST Dew Tour will employ several strategies in place as it embarks on its third season this week, Baltimore, Salt Lake City and Cleveland have replaced Louisville, San Jose, and Denver as tour stops. MTV has also been added to the media mix plus the tour name has been changed from the Dew Action Sports Tour with Pepsi’s Mountain Dew remaining as the title sponsor with the rest of other leading sponsors.
The schedule begins with the Panasonic Open at Baltimore on June 21-24 and runs through the PlayStation Pro at Orlando on Oct. 18-21 with top action sports athletes in BMX, motocross and skateboarding vying for points and monetary prizes.
Wade Martin, President and General Manager at the AST Dew Tour, Aurora, Ill., said, "This is the first part of our strategy to build AST [Action Sports Tour] as an umbrella brand that will encompass other events. We want AST to become what Nascar is to fans and consumers."
He also added that the AST plans to include a US winter action sports tour and global events. The tour will also reach people via numerous outlets such as NBC and USA Network, Fuel TV, FSN radio, VOD in a potential of 30 million homes and iTUnes. New for this year on MTV and MTV2 will be the two behind-the-scenes shows and features prior to each of the tour events. Attendance in 2006 was about 250,000 which increased to 15,000 from the inaugural tour. The AST Dew Tour is owned by NBC Universal and Live Nation.
Martin further stated, "The challenge in our third year will be the same challenge in our 10th year: getting more people to attend in person, watch or access the events and support our sponsors."
The other tour stops will include the Right Guard Open at Vleveland on July 19 to 22, Vans Invitational at Portland, Ore., on Aug. 16 to 19 and then finally the Toyota Challenge at Salt Lake City on Sept. 20 to 23.
About the Author
Kaye Leery is has a degree in Information Technology. She enjoys her profession as an IT consultant. She is also passionate about writing and plans to pursue a Creative Writing workshop in Iowa.
can someone help/ suggest a brake etc for my bmx?
I have a normal Gt bike from around 2003/04, the problem is, that i have a brake but its on the bottom of the frame... this means that i cant change my sprocket because the chain would touch the brake. Is there a product or brake that can stop the chain touching the brake and so i can get a smaller sprocket? thanks 
you need a fly brake, they are low and will fit on your bike so you can sit on 25-9.
Read kill suspect Anthony Bethea's police statement in connection with the Jerry Eure murder
STATEMENT OF ANTHONY BETHEA
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