With our multi-distance route options, RIDE for Smile Train is open for everyone. Whether you have been cycling for years or you're just taking off the training wheels, this event is for you! If you are hesitant to commit based on the RIDING aspect or are looking for general advice, we have compiled some expert training tips to prepare you for the event.
-
Equipment
Of course, you will need a bike for RIDE for Smile Train. But it doesn't have to be an expensive one! RIDE for Smile Train is not a race and is open to all types of riders and bikes. Below are some other essential pieces of equipment/accessories that are required or strongly recommended to maximize your RIDE for Smile Train experience:
- Helmet (required). If you need a helmet, our partner Rudy Project offers a great discount - registered RIDERS will receive information upon sign up
- Cycling shorts with padding, cycling jersey, or sweat wicking shirt (the RIDE for Smile Train cycling kit you will receive will work perfectly!)
- Cycling gloves
- Cycling shoes/pedals OR general comfortable shoes for platform pedals
- Bike light - A flashing bike light significantly increases your visibility on the road. Nearly all bike shops carry these
- Saddle bags with spare tubes/patch kit - CO2 or Mini Pump (Mini Pumps are easier for beginner cyclists)
-
Bike Fitting
As you ramp up your training for RIDE for Smile Train, it's important that you are comfortable on your bike. Given the repetitive nature of cycling, even a slight misalignment can create inefficiency or pain. A bike fitting can help correct technique, improve biomechanics, and prevent injuries. Most bike shops offer bike-fitting services where they set you up on a stationary trainer to perform measurements and analyze your pedaling and body motion. Usually, a good fitting will last anywhere from 45-90 minutes and cost from $75-$200, depending on the technology used and the depth of the fitting.
-
Nutrition
- Drink! Always carry a bottle with water or other hydrating liquids. A good rule of thumb is to finish a standard water bottle every 45 minutes-1 hour.
- Eat! At RIDE for Smile Train, you will enjoy rest stops every 10-20 miles with lots of calorie options. However, when you're training, it's important that you carry food with you and/or stop at a local convenience store. A good rule of thumb is to consume a few hundred calories per hour to avoid "bonking."
- Find a beverage brand or flavor that you ENJOY drinking... no matter how good it might be for you, if you don't like it, you won't drink it and you'll become dehydrated.
- For rides greater than 90-120 minutes, consider a nutrition product with added protein.
- Beware of overly sugary drinks. Yes, you will need the sugar to some extent, but sometimes you can water down these drinks for a better ratio of necessary sugars and electrolytes.
-
Some General Advice
- Nutrition and hydration are very important on these routes. Pack more than you think you need to eat or drink so you have something before you get hungry or thirsty. Bars, gels, and chews are easily digested while riding. A sports drink mix in your water bottle helps with hydration, especially one with a lot of electrolytes and not just sugar. Ultimately, do what works for you.
- If you are a more novice rider, riding in close proximity to other people may be a new experience, so learning group ride etiquette is necessary for safety. Practice riding in groups ahead of the event, if possible. Most bike shops have weekly rides as well as rides on the weekends for riders of all ability levels.
- Regardless of the type of bike you will be riding, we highly recommend taking it to your local bike shop and getting a "tune up", where they will inspect it and make sure it is RIDE for Smile Train ready! In addition, while there will be plenty of support along the RIDE for Smile Train route, it's always helpful to know how to change your own flat tire. Any bike shop can teach you how to change a flat.