{"id":3230,"date":"2013-08-26T13:07:15","date_gmt":"2013-08-26T20:07:15","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=3230"},"modified":"2013-08-26T14:05:30","modified_gmt":"2013-08-26T21:05:30","slug":"5-tips-every-cyclist-should-know","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/5-tips-every-cyclist-should-know\/","title":{"rendered":"5 Tips Every Cyclist Should Know"},"content":{"rendered":"<figure id=\"attachment_3232\" aria-describedby=\"caption-attachment-3232\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-tips-every-cyclist-should-know\/attachment\/cycling-race_stock\/\" rel=\"attachment wp-att-3232\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3232 pk-lqip pk-lazyload\"  alt=\"Cycling Race_Stock\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145702\/Cycling-Race_Stock-80x53.jpg\"  width=\"600\"  height=\"398\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 600px) 100vw, 600px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/08\/Cycling-Race_Stock.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145702\/Cycling-Race_Stock.jpg 600w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145702\/Cycling-Race_Stock-300x199.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145702\/Cycling-Race_Stock-380x252.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145702\/Cycling-Race_Stock-80x53.jpg 80w\" ><\/a><figcaption id=\"caption-attachment-3232\" class=\"wp-caption-text\">Find out pro cyclist Robbie Ventura\u2019s top racing strategies<\/figcaption><\/figure>\n<p style=\"text-align: left;\">It\u2019s not every day that a pro cyclist spills all his racing secrets. Well, today is no ordinary day! Celebrated cyclist and coach <a href=\"http:\/\/www.visionquestcoaching.com\/\">Robbie Ventura<\/a> is not only serving as emcee and race participant for <a href=\"http:\/\/www.trails4trials.org\">Trails 4 Trials<\/a>, the inaugural charity ride to benefit Gateway for Cancer Research happening September 28<sup>th<\/sup>, but he\u2019s here to tell us all how to have a smoother race day. Read on for his top 5 tips\u2026<b><br \/>\n<\/b><\/p>\n<figure id=\"attachment_3233\" aria-describedby=\"caption-attachment-3233\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-tips-every-cyclist-should-know\/attachment\/d47d7063\/\" rel=\"attachment wp-att-3233\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"size-full wp-image-3233 pk-lqip pk-lazyload\"  alt=\"Pro cyclist Robbie Ventura\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-80x120.jpg\"  width=\"500\"  height=\"750\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 500px) 100vw, 500px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/08\/D47D7063.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063.jpg 500w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145705\/D47D7063-73x109.jpg 73w\" ><\/a><figcaption id=\"caption-attachment-3233\" class=\"wp-caption-text\">Pro cyclist Robbie Ventura<\/figcaption><\/figure>\n<p style=\"text-align: left;\"><b> 1) Being relaxed and comfortable on the bike is the first step to success.<\/b> Practice maintaining a straight line by looking further ahead rather than right in front of the wheel.<b><\/b><\/p>\n<p><strong>2) There are two components of nearly any training plan: volume and intensity.<\/strong> For the vast majority of riders, volume is going to be the most important training factor for this and other long distance events. Your most important weekly ride will always be the long, progressive endurance ride. Try increasing your ride about 5 miles from week to week when training for a 100-mile century ride.<\/p>\n<p style=\"text-align: left;\"><b>3) Always start the ride with at least one full water bottle<\/b>. And if you\u2019ll be riding for longer than an hour, bring two. During riding, drink every 10-15 minutes, and you should go through about one bottle per hour.<br \/>\n<b><br \/>\n4) A steady pace throughout the ride will help to ensure that you remain strong at the end.<\/b> Use the \u2018talking points\u2019 to gauge your pace. At an easy pace, conversation should be possible. At moderate, it should be hard to speak in full sentences. At a hard pace, it should be difficult to speak more than a few words at a time. Vary your pace throughout the ride to sustain all the way through.<b><\/b><\/p>\n<p style=\"text-align: left;\"><strong>5) While riding, shift gears frequently to maintain an appropriate cadence over varied terrain.<\/strong> A faster cadence in the range of 85-95 rpms will be more efficient than a slower cadence of <80 rpms because it will require less muscular force on each pedal stroke.<\/p>\n<figure id=\"attachment_3234\" aria-describedby=\"caption-attachment-3234\" style=\"width: 350px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/news\/5-tips-every-cyclist-should-know\/attachment\/robbie-headshot\/\" rel=\"attachment wp-att-3234\"><img  loading=\"lazy\"  decoding=\"async\"  class=\" wp-image-3234  pk-lazyload\"  alt=\"Pro cyclist Robbie Ventura\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  width=\"350\"  height=\"438\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 350px) 100vw, 350px\"  data-pk-src=\"http:\/\/arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2013\/08\/robbie-headshot.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145707\/robbie-headshot.jpg 500w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145707\/robbie-headshot-240x300.jpg 240w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145707\/robbie-headshot-380x475.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145707\/robbie-headshot-80x100.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2013\/08\/24145707\/robbie-headshot-64x80.jpg 64w\" ><\/a><figcaption id=\"caption-attachment-3234\" class=\"wp-caption-text\">Pro cyclist Robbie Ventura<\/figcaption><\/figure>\n<p style=\"text-align: left;\"><b>To learn more<br \/>\n<\/b>Join the race on September 28 to ride for a reason \u2013 cancer research. Great course, fun ride and will raise money for cancer research. 25 \u2013 50 or 100 mile race! For more information and to sign up, visit <a href=\"http:\/\/www.trails4trials.org\/\">www.trails4trials.org<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Pro cyclist Robbie Ventura spills all his racing secrets &#038; strategies\n","protected":false},"author":3,"featured_media":3240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[70],"class_list":["post-3230","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Tips Every Cyclist Should Know<\/title>\n<meta name=\"description\" content=\"Pro cyclist Robbie 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