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Training

Training

To ensure the best possible experience in the BayCare Clinic Century Bayshore to Lakeshore bike tour, riders of all skill levels are encouraged to prepare for it.

 

Let's get you ready for the ride.

 

  • Carry a cell phone and know how to use its mapping app. On Apple phones, this is Apple Maps. On Android phones, this is Google Maps. Should you need assistance on ride day, use your phone and its map app to figure out where you are. Then call us at 920-301-1010, the number on your yellow wristband.
  • Wear a bike helmet. No matter the style, shape, or weight of the helmet, choose one that fits your head properly.
  • A cycling jersey can offer cooling fabric, sun protection or insulation for cooler temperatures. If you're registered for the Century, you’ll receive a moisture-wicking T-shirt you can wear on the ride.
  • Wearing a cycling jersey? Stash some of the following in your pockets:
    • A Ziploc bag with driver's license, insurance information, cell phone, cash and sunscreen.
    • Snacks, including energy bars, gels, a banana (these also will be available at some rest stops) and a water bottle.
  • Consider cycling socks. Typically made of wool or polyester, they allow your skin to breathe while keeping moisture off your body.
  • Check the weather before leaving for the ride. Any changes can affect what you had planned to wear.
  • Arm warmers can help if you know the temperature will change during the ride. They can easily be pulled up or scrunched down to the wrist.
  • If rain is forecast, a light rain jacket will help keep you dry. It can easily be stored in a pocket or a backpack.
  • Check the weather alert signs at rest stops. Color-coded signs at selected rest stops will give you a visual cue to weather conditions.

Make sure your bike is good to go your distance.

 

Don't wait until the night before the ride, or worse, the morning of the ride to discover you're ready to go but your bike isn't.

 

  • Ride a clean bike. Degreaser cleans the chain, chain rings, derailleur and cassette. Use a wet cloth to wipe down the frame.
  • Stop. Check your brakes. Look for wear and tear on the brake pads and cables. If you can see lines or metal on the pads, replace them. Adjust brakes so they properly hit the rim. Check the brake lever so the pull isn't too loose or too tight. Check for rust or loose strands on brake cables.
  • Check your seat. If it's come loose, tighten it.
  • Check your chain, too. If it's getting too stretched out, you might need to replace it. Some suggest replacing the chain once a year, or every 1,000 to 2,000 miles.
  • Show some smooth moves. Bikes ride best when lubricated properly. The chain, of course, but get all the moving parts -- cables, brake levers and derailleur levers. Use grease on threaded bolts in the stem, pedals and derailleurs. Likewise bearings if you've taken things apart.
  • Are you pumped up? Use a gauge to see whether your tire pressure matches the PSI on the numbers on the side of the tire. Most tires are about 120 PSI.
  • Riders going longer distances may want to consider packing this flat-tire gear in a saddle bag, even though there is support on all routes: 
    • Patch kit
    • Spare tube or tubes
    • Tire lever
    • CO2 cartridge
    • Multi tool 
  • Bike frames are a good place to attach:
    • Water bottle cages for two water bottles
    • Compact frame pump

Make sure your body is good to go your distance.

 

Because our event takes place on the first Saturday of June, it may be necessary to begin training before the weather allows cycling outdoors, especially for those doing longer routes.

 

Training plans

 

Eight-week training plans prepared by Aurora BayCare Sports Medicine personal trainers.

 

15-Mile Ride Training Plan

30-Mile Ride Training Plan

60-Mile Ride Training Plan

100-Mile Ride Training Plan

 

Training videos

 

 

View our training video playlist on YouTube

 

Training resources

 

The following services are available from our partner, Aurora BayCare Sports Medicine.

 

Free injury assessment

Athletic trainers offer free injury assessments and treatment recommendations for:

  • Muscle soreness or discomfort
  • Joint pain
  • Activity-based injuries
  • Issues preventing you from being active

Fee-based services

 

Bike fit analysis

Maximize your cycling performance before the BayCare Clinic Century Bayshore to Lakeshore bike tour. Our experts will fit you to your bike to increase comfort and efficiency and to address any injury prevention needs. A bike fit analysis is great for anyone who enjoys riding, from the novice to the elite cyclist.

 

Personal training

An individualized approach to wellness and fitness. For example, riders training for the BayCare Clinic Century Bayshore to Lakeshore bike tour will have training sessions planned to help ensure the best possible performance on ride day.

 

Sports performance training

Sport-specific training and movement analysis designed to help higher-level athletes improve agility, speed, endurance, power and strength. Elite riders training for the BayCare Clinic Century Bayshore to Lakeshore bike tour will have training sessions planned to help ensure the best possible performance on ride day.

 

Aurora BayCare athletic trainers

 

Aurora BayCare athletic trainers are a key part of the Safety Team for the BayCare Clinic Century Bayshore to Lakeshore cycling tour. They provide services on all four routes, at rest stops and at the start/finish area on ride day. For 2022, they are:

  • Haley Babler, LAT
  • Dan Reznichek, PT, ATC
  • Staci Gruenke, LAT
  • Jordan Rukamp, LAT
  • Ben Charles, LAT
  • Scott Dalchow, LAT

Aurora BayCare is the official medical care, sports medicine and performance sports training partner of the BayCare Clinic Century Bayshore to Lakeshore cycling tour.

 

Aurora BayCare Medical Center

 

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