Preparation
Team Fartlek -- Going Down the Road Feelin' Bad
As I’ve said many times before, Cycle Oregon is more than a big ride that happens in September. It’s an experience that starts the moment you sign up and begin training. And when it comes to the riding portion of your training, there’s nothing better than riding with a group of like-minded people.
Having other people around is good in many ways. It helps you stay motivated, it’s safer and it’s simply a lot more fun to share the joy (and the occasional agony) with others. But finding the right group can be a challenge, depending on the type of rider you are.
It seems like there’s no shortage of training groups/clubs that cater to the hard-core hammerhead. These groups typically go far and fast and are simply not suited for everyone. At the other end of the spectrum are groups that are geared more toward learning how to become an endurance cyclist. If you are brand-new to cycling, these groups can be invaluable.
But what if you aren’t a beginner and also can’t – or don’t want to – spend your season chasing faster riders? The best solution I’ve found is to start your own training group. Provided you’ve got the time, energy and some organizational skills, it’s pretty easy to do. And you might be surprised how quickly you can acquire a great collection of cycling buddies. If you build it, they will come.
The first step is to find a few others who are in the same boat. All you really need is 3-4 people. Perhaps these are people you know from a previous beginner training group or have met at other events. Or perhaps they’re people you recruit from the Cycle Oregon forum or the Facebook page, or even a local bike shop.
The next critical step is to plan the routes. I’ve found that by using a combination of rides I’d done before, routes from a book I purchased from my local shop, and routes I found online that I had more than enough for an entire season.
When building the schedule, start out with short rides (30 miles or less) with little elevation gain. Spend a few weeks building up mileage and then introduce climbing into the mix. Save the long and challenging rides for later in the season, then taper off a few weeks prior to Cycle Oregon by doing shorter rides with greater frequency. Be sure to find a few weekends where you can ride several days consecutively.
Planning the whole season at once takes a little extra work upfront, but it’s the best way to make sure you’ll be ready come September. Once you’ve got your schedule, figure out the best way to share it with the group, keep things organized and make sure everyone is on the same page in terms of goals and objectives.
Next week I’ll cover tips and techniques for turning your fledgling training group into a well-oiled machine.
We’ve asked first-time pairs to tell us what they’d like to know, and then turned to a group of veteran duos for answers. We hope this will give you answers to some questions you might have – and some you might not have thought of.
Q: Cornelia and Rhonda Kromm
Cornelia (left) and Rhonda (below left) are sisters-in-law who are tackling Cycle Oregon for the first time, and Cornelia, at least, is beginner enough that she’s only recently bought a road bike (“So many things to learn!” is how she sums it up). Because the two women live “across the state” of Washington (Lynnwood and Pullman, respectively), they don’t get to ride together regularly – which will make a week of Cycle Oregon even more fun for them.
A: Kimball and Shelley Rasmussen
Kimball and Shelley, from South Jordan, Utah, have done all of their Cycle Os on a tandem. Their first was CO VI in 1993, from Baker to Oregon City. They did that one on two Burley tandems, with each of them (mom and dad) riding with a child. Must have been a good family memory – their son came back to do CO a few years ago as an adult.
What should I bring along in the way of spare parts for my bike?
You need to bring a basic flat repair system: A pump, plastic tire levers and a spare tube (and possibly a patch kit). I prefer CO2 “pumps” rather than a frame-mounted pump, and I bring a couple of spare CO2 cartridges. You should also carry a compact Allen wrench set for simple repairs and adjustments. Beyond that, Cycle Oregon is very well supported, so they can handle spare parts. Bring a little bit of cash for parts and tips to the mechanics.
What kind of riding clothes should I pack for the week? How many pairs of riding shorts? Will there be a way to wash things out after riding for the day?
CO has buckets for doing simple laundry. You might also spot a laundromat (but these can get crowded). And some towns sponsor laundry services. We have had good luck with four changes of cycling clothes, plus one or two changes of rain clothes. We pack a jersey, shorts and socks – one set for each day – in zip-lock baggies. Arm warmers and leg warmers work very well for cold mornings, and then can be peeled off on warm afternoons. You can layer a jacket on top of a lightweight vest, and then peel down to your jersey when the day gets warm. CO has a gear-drop station for excess clothing. You can drop items off at lunch and then retrieve them when you arrive in camp. For rainy days it is also nice to have foot protection (booties, or similar).
I have lots of yoga tops – are those good for riding, too?
The key is your personal comfort. If your yoga wear does an adequate job with moisture and performs in a variety of situations (wet, cold, hot, etc.) then go for it. One thing I like about Cycle Oregon is that you can dress however you want and nobody really cares. One guy showed up on CO VI in a Speedo! I wouldn’t be caught dead in his “outfit,” but to each his own. Be aware, however, that temperatures at the start of a ride can be in the 30s or 40s and can end up in the 90s or higher by the end of the ride. I suspect this year’s ride will be more moderate than the high desert. So dress accordingly.
Should I bring my own supply of energy bars and road food?
The general answer to this question is no. However, it can be a good thing to have a couple of snack items on hand for emergencies. But CO is well stocked with food and water stops. You should carry two water bottles, and try to drink BEFORE you feel thirsty, with a goal of refilling at every stop. One of the bottles can be dedicated to energy drink or Gatorade. The other should be for water.
What sorts of sports recovery drinks do riders prefer?
Sports drinks are available at rest stops and at Bike Gallery. But my favorite has been the chocolate milk that is often provided at the finish line. It is also nice to buy a “smoothie” from the Ben & Jerry’s stand at the end of a day’s ride.
What was the hardest thing the first time you (a veteran rider) did Cycle Oregon.
Our first experience was CO VI, which went from Baker City to Oregon City. There were no “rest days,” and the ride accumulated about 29,000 feet of climbing. My wife and I each rode as “captain” of a tandem, and our “stokers” were our children, ages 11 and 13. We didn’t realize how hard that was until we came back and did CO VII the next year as a couple (without children) and found ourselves getting into camp at 2 p.m. rather than 7 p.m. To me the hardest thing about CO is the climbs. At 6’3″ and 250 pounds, I probably belong in the Clydesdale division. So my advice: Grab a low gear and spin at a good cadence.
And if you find yourself grinding up a hill, remember to stand out of the saddle at least once every 10 minutes or so. As a tandem team my wife and I take turns standing (we avoid standing at the same time because it throws the bike around and can interfere with other riders). When I sense that my wife wants to stand, I click into a higher gear. When she is done I will typically take my turn standing. This really helps; it’s good to get out of the saddle periodically.
But whatever else, enjoy the ride and avoid getting caught up in pacelines. After all, you’re on vacation!
Exactly how scared should I be of the big climb on this ride?
You should not be scared, but you should be prepared. Some climbs can last for 20 miles or more, with sections of 12% grade (Editor’s note: Not this year. The hardest Day 6 climb is about five miles long, and generally more in the 6%-8% range.) So be patient and prepared to endure to the top. In your training you should do some sustained climbs, if possible, of at least 1,000 feet. You should also log at least one or two centuries before starting CO. On the downhill section, if necessary, pull off in a safe, open area to rest your hands and to cool your rims, tires and brakes. It is not worth it to ride past your skill level and then get hurt in an accident. Be safe and know that the most difficult climbs can also create the most amazing memories.
Can you tell me about chafing and chafing products I see advertised?
If you’re talking about chamois butter, then yes, go for it! And it is helpful to take a mini-tube for additional application at rest stops. My wife and I are big believers in chamois butter. You can also minimize chafing by having a good-fitting saddle. Go to your bike shop and get your “cheek bones” measured for width and then try out saddles until you find the perfect fit. Avoid the lure of the big cushy saddles – they actually add to the chafing problem. Find your best saddle and don’t be afraid to spend $100 or more on that item. It may be the single most important component on your bike. And then log the miles so that you can avoid soreness on Cycle Oregon. It would also be very helpful to be professionally fitted to your bike.
I’m lucky enough to have a large group of Cycle Oregon friends and acquaintances. And every year about this time we check in with each other to see who is going and who is not. It seems like a very simple question that should elicit either a “yes” or “no” response. Unfortunately all too often I get the dreaded third response: “I’m signed up.” This answer stinks on ice.
To me, Cycle Oregon isn’t an event that happens in September. It is an experience that begins in February and doesn’t end until I unpack and wash all my gear sometime in December. Getting ready is a satisfying part of the journey and a good in and of itself. It deserves full commitment.
“I’m signed up” is not a commitment and more often than not, people who aren’t committed don’t go. Even if they defy the odds and end up riding, they still miss out on looking forward to the ride all season long, which is part of the fun.
Picturing the event in your mind’s eye provides great motivation. It helps get you through the hard days and gives you an incentive to train even on the days when you’ve got opportunities for more immediate satisfaction. Holding open the option to bail can become a self-fulfilling prophecy.
On top of that, since Cycle Oregon sells out signing up when you aren’t fully committed deprives someone on the waiting list of the full experience. Are they really going to train as seriously if they don’t know if you are going to make it? Even if they do, they’ll have that senses of uncertainty hanging over them. Where’s the pleasure in that?
So do yourself, your friends, and your fellow riders a solid – just say “yes.”
Each year we try to provide some form of useful advice for our first-time riders – although even repeat offenders can always learn a new trick or two. This year we decided to pair up some pairs: We’ve asked first-time duos (couples, siblings, etc.) to tell us what they’d like to know, and then turned to a group of veteran duos (mostly couples; all have done CO at least eight times) for answers. We hope this will give you answers to some questions you might have – and some you might not have thought of.
Q: Nick and Mike Massaro
The Brothers Massaro
Yes, they are brothers – Nick is older than Mike by two years. And while this is their first time on Cycle Oregon, the two have done other organized multi-day rides together, including Ride the Rockies. When Mike did the Cycle North Carolina ride two years ago, he rode with several people who raved about the Cycle Oregon ride. “These were people who had done lots of multi-day rides, and to a person they said the Cycle Oregon ride was by far the best,” he recalls. “How could I not be interested?”
Nick adds his perspective on how they ended up in Oregon: “Mike, who lives in California, thinks Oregon is halfway between his house and mine in Colorado. So it made perfect sense!”
The brothers tried to get into the Cycle Oregon ride last year but waited too long to register and the ride filled up. Undeterred, they set aside that week last September, met in Oregon and spent the week cycling in and around Ashland and the Crater Lake area. They had a great time and decided to sign up quick for CO this year.
A: Mike and Gail Williamson
For answers, we turned to Mike and Gail Williamson. Mike, too, had heard from several sources that Cycle Oregon was not to be missed, so he tried to ride COs VI and VII, but both filled before he could get in. When he got in for Cycle Oregon VIII, he “found out what all of the fuss was about. I knew Gail would love the CO experience, but also knew that we rode at different speeds, so we bought a tandem and signed up for CO IX. It was all we’d expected, and I’ve now ridden in CO 12 times, nine of those as half of a tandem team with Gail.” The couple has done other rides during this period, but they keep coming back to Cycle O. They attribute this as “50% due to the roads/communities/terrain of rural Oregon, 25% due to quality organization/food/support/entertainment, and 25% due to the ride’s philosophy and that of the Cycle Oregon Foundation.”
Having done several multi-day rides, the brothers Massaro don’t have a lot of training questions, but they do have a few CO-specific ones. Here are their questions, followed by the Williamsons’ answers.
Are there any secrets to getting the best food? What should we expect?
Getting the best food is simple – just get in line. The caterer, OK’s Cascade, sets up fire camps for the USFS during fire season, and they know all about feeding hungry folks with very good food in ample portions. Of course it’s fun to sample the local fare provided by some of the communities, but you will do very well just sticking to the CO chow line.
What’s the best strategy to avoid shower lines?
The portable shower facilities are also those used at fire camps, with plenty of hot water and a setup to accommodate 2,000+ riders with generally manageable waiting times. Of course, lines can be avoided by waiting for slack periods (during dinner or evening), but the lines really are not too bad.
Are pumps plentiful, or should we pack our own?
Pumps are adequate in number and quality for topping off in the morning, but many riders do bring their own. Waiting for a pump, a Blue Room (slang for “portable toilet,” for our newcomers), showers, laundry bucket and meals is really part of decoupling from the urban existence most of us are escaping. By the second day most riders are in the groove and enjoying the moment, even if that moment happens to be waiting in a line.
What sort of weather should we expect? How low will the temps be?
Weather – yeah, this is always a tough one to answer properly. The 2011 route is west of the Cascades, so lower elevation and warmer nights than the more typical high-desert and mountain routes. September is generally a pretty good month, with daytime highs in the 70s, lows in the 50s, but there is always the chance of “marine disturbance” – i.e., rain, wind and 50s for both day and night temps. Bring your rain fly, a good rain jacket and some warm layers. We’ve experienced a nasty day or two over the years of COs, but a hot shower, good food and a dry tent can make all right with the world again.
Welcome to the beginning of Cycle Oregon 2011! This year’s ride is going to be a treat. Now, more than a few people have mentioned that the course looks easy. Let me tell you that there are many words the intrepid Cycle Oregon staffers who have actually already ridden the route have used to describe it. These include “bucolic,” “stunning” and “epic.” Noticeably absent is “easy.” Make no mistake; this year’s course will deliver a swift kick to your hindquarters if you aren’t ready for it. Days 2 and 3 may not look huge, but they will test you. If you want to get the most out of the experience, training is essential. The time to get started is now.
The first critical step is developing a solid plan of attack for your training season. The goal is to hit your peak fitness during the event itself. You’ll recognize the moment it happens. All of a sudden and without warning, you are a better and stronger rider. Pure magic.
If you’re new to Cycle Oregon – or new to cycling in general – your biggest question at the moment might simply be “Can I do this?” The answer is simple: Yes, you can.
There are many resources to help you get started. There’s a special section on the Cycle Oregon website, and a wealth of information on the Cycle Oregon blog. And, of course, there is the community itself, which is easily accessed from the Facebook page and the forums. Bicycling Magazine is also a tremendous resource for information and inspiration. There’s a lot of excellent information on their website, but nothing beats the magazine itself. There are lots of great books by Ed Burke and Ed Pavelka such as The Complete Book of Long-Distance Cycling that I highly recommended.
In fact, the blog already features a series of training recommendations you can use to form the basic outline of your plan from March through August.
March
April
May
June
July/August
You can wait until March if you want, but those who are in the know are already working on building their base fitness.
Happy trails!
