Training Ride Program

The purpose of the Arthritis Bike Classic training program is to work with each rider in a way that all aspects of cycling safety, riding skills, and endurance are shared in a fun way so that each rider has the ability to enjoy a multi-day riding event without causing harm to them self or others.

Keeping Everyone Safe 

• Group riding and communications

• Follow the laws, be predictable

• Helmet, bright clothing, rear mirror , etc.

• Waiver and emergency contact info for each rider

• Carry first aid supplies

• Bicycle maintenance and repair

Turning Newbies Into Cyclists

• The type of bike and correct size and adjustments

• Clothing, gloves, clipless pedals, etc., especially for multi-day rides

• Hydration & Nutrition

• Additional health concerns - sun block, Blistex, etc.

• Cyclometers, Garmen GPS, other monitoring tools

Riding The Bike

• Refer to a schedule of increased duration, distance, and climbing

• Country riding, city riding, bike path riding

• Mini-goals leading up to the People's Coast Classic

• Communicating ride schedules

Cycling Reference Chart

Group miles per week miles per month miles past 2 months comments

1a 10-20 40-80 75-150 Transitioning from mole to mobile

1b 20-40 80-160 150-300 1 or 2 rides per week. AKA: Overcoming inertia

2a 30-50 120-200 220-380 Recreational rider

2b 40-60 160-240 300-450 Really jazzed recreational rider

3a 50-75 200-300 350-550 Foundation miles + training miles, has a goal

3b 60-90 240-360 450-650 Training miles + foundation miles, has a bigger goal

4a 80-115 320-460 550-800 Sub-animal

4b 100-130 400-520 750-1,000 Animal… you are there!

Cycling Reference Chart• Training needs will increase as riders advance in grouping and working towards their goal(s).

• Follow the 10-15% rule: No ride to be more than 10-15% more than any ride in the past 4 weeks. This is to avoid injury, sore buttinski, burnout, etc.Loosely translated:Prior to your first 100K (62 miles): in one day within the last 4 weeks, ride at least 55 miles.Prior to your first Century (100 miles): in one day within the last 4 weeks, ride at least 87 miles.If the longest day of the TPCC is 85 miles: in one day within the last 4 weeks, ride at least 75 miles.

• I would advise riders to be at least at these (minimum) levels:

– 1st 100K (62 miles): Group 2b.

– 1st Century (100 miles): Group 3b.

– TPCC: Work up through the groups and last 6 weeks in group 3b/4a.

– Death Ride (125 miles, 15,000 feet climbing): Balance of 4a/4b.

• Every bike ride is a good ride. Every bike ride with hills is a great ride!Loosely translated… Have a great ride! (include as much climbing as you can)

• Your spinning classes or riding on a trainer count as 6 miles per 30 minutes.

• If you are under 25 years old, there are no rules!!!

Creating A Community

• Why our training rides are open

• The power of a shared goal

• Telling stories

• A little encouragement goes a long way

Training Ride MapsMap and/or Turn by Turn Cue Sheets are recommended

•Tools for building maps/turn by turn cue sheets

– Map My Ride: http://www.mapmyride.com/us/

– Running Map: http://www.runningmap.com/

– Downloaded data from cyclometers (Garmin, Ride with GPS, Strava etc.)

– Google Maps Bicycle Routes

•Examples:

– Trainer Jer Kruse’s Website www.cycling4fun.com

Waivers & Emergency Forms

What To Do If There Is A Serious Accident?

• If you have cell phone reception, IMMEDIATELY CALL 911

• Do not move the injured rider, especially if you suspect a head or spinal injury

• Take care of yourself. Do not step into the path of vehicle traffic

• Keep the injured person calm

• Notify the emergency contact on the rider’s emergency contact form

• Contract Arthritis Foundation staff and complete an Accident Or Injury Report as soon as possible

In case of an emergency, call 911 to request•Paramedics •Ambulance •Fire Department •Police

Provide the following information:•Nature of emergency,•Location of the emergency (address, building, room number)•Your name and phone number from which you are calling.

What To Do If There Is A Serious Accident?

COMMUNICATIONS PLANIn the event a crisis occurs or a sensitive issue arises during a training ride, the individuals listed below serves as primary spokesperson and primary emergency contact to address the media and others on the foundation’s behalf. Other staff and volunteers should speak with media only if first designated by the foundation’s leadership.

Spokesperson ContactName: Scott WeaverTitle: Chief Executive OfficerOffice Phone: (206) 547.2707 x107Cell Phone: (206) 755-5925Email: sweaver@arthritis.org

Emergency ContactName: Beth Miller Title: Regional Manager, Cycling EventsOffice Phone: (415) 356-5483 Cell Phone: (732) 742-4506Email: bmiller@arthritis.org

Using Meetup.Com

• Select your local Meet-Up Group:

• Northern California• Great Seattle• Greater Portland

• Select the join button.• Follow the instructions

for joining Meetup.com• Beth or Allison will make

you add you to the Meetup Group’s management, allowing you to post rides

Registering/Becoming A Meetup Group Manager

Using Meetup.ComPosting A Training Ride• You’ll be notified by email when you’ve been added to the Meetup

Group’s management team.

• To add a new Meetup, select the “+SCHEDULE A NEW MEETUP” tab. Meetup will walk you through the scheduling process.

• Key Details:

• Add the date, location (Meetup will link to a map), starting time, a description of the activity (ie miles, climbing, pace, etc.), and how to find the group.

• Please include a cell phone number for lost or late members.

• Once you’ve created your Meetup, please select the Announce button so that members will be notified via email.

Using Meetup.ComTaking/Posting Photos & Rating The Ride/Group

• Show all the members how much fun you had by rating the Meetup, adding a short description, and uploading photos with captions.

• Encourage your members to rate the individual Meetup and the overall group. Potential members will consider your reviews and view your photos before deciding to join.

Arthritis Bike ClassicsTwo amazing rides, one purpose!

• Astoria to Brookings, Oregon• September 7 – 12, 2014• 2, 4, & 6-Day Options w/ Transportation to/from Portland• Website: www.ThePeoplesCoastClassic.org• Fully Supported Cycling Tour

• Breakfast/Dinner, rest stops, route markings, SAG, camping with/hotel option, etc.

• Fundraising & training guidance

• Start/Finish in Kentfield, CA • Saturday, July 12, 2014• Multiple Scenic Routes: 100 mi, 100 km, 35 mi• Website: www.MarinHeadlandsBikeClassic.org• Full Day Expo• Fully Supported Cycling Event

• Rest stops, route markings, SAG, • Fundraising & training guidance

Promotional Materials

The Amgen People’s Coast Arthritis Bike Classic www.ThePeoplesCoastClassic.org

Astoria to Brookings, ORSeptember 7 – 12, 2014

2, 4, & 6-Day Options w/ TransportationFully Supported Cycling Tour Weekly Training Rides

Contact: (888) 391-9389 Ext. 13 or bmiller@arthritis.org

AbbVie Marin Headlands Arthritis Bike Classic www.MarinHeadlandsBikeClassic.org

Saturday, July 12, 2014Start/Finish in Kentfield, CA

Multiple Scenic Routes Weekly Training Rides Full Day ExpoContact: (888) 391-9389 Ext. 13 or bmiller@arthritis.org

Arthritis FoundationOur Mission is Changing Lives

Arthritis FoundationHere To Help You!

Master TrainerJer Krusedakruser@pacbell.net(510) 388-8048

Arthritis Foundation StaffBeth Millerbmiller@arthritis.org (415) 356-5483

Allison Baileyabailey@arthritis.org (503) 245-5695 ext. 107