Plan for a Successful Ride

Whether you're riding in the AIDS/LifeCycle, some other multi-day distance event, or just want to improve your cycling, its a good idea to form and stick to a plan. If you're starting to plan now for your June ALC ride, you're smart and can be ready to ride every mile or every mile that you can. As you begin, here is a list of things to think about as you progress through the training season.

Sexy Mustache Riders eating yummy
Pismo Beach cinnamon buns

1. Time Commitment. A commitment of three sessions per week, increasing in time and duration, will go a long way to the fitness levels you need to ride all 7 days (and most or all of the 545 miles) of the ALC. It will not be enough to attend one ALC training ride per week. As the season progresses, you'll need to up your weekly mileage. (Read about an 8-week program at humankinetics.com.)
2. The Right Bike. Getting just the right bike can take some planning. Questions to ask your bike shop are: What is the correct size for me? Which components are best for my price range or commitment level? Will I be able to upgrade the pedals or swap out handle bars to get a correct fit? You might want to try out several bikes and get advice from a professional bike fitter before buying.
3. Bike Fit. If you just bought a bike or if you're riding more on an existing bike, you may still find little aches and pains popping up. If that's the case, you will need to see a professional bike fitter. With minor adjustments based on your proportions and riding style, the professional bike fitter will make your ride more enjoyable and help you to ride longer.
4. Nutrition and Hydration. You'll need to have water and electrolytes with you on every single ride. That means two water bottles, minimum. Also, as your fitness levels increase, so will your nutrition needs. You will want to make sure you're getting enough calories, and that those calories have the right balance of macro and micro nutrients.
5. Hills. To be properly prepared for a ride like the ALC, you'll want to make sure you get in significant hill training. Its not enough to ride comfortably on the flats. Nearly every day of the ALC (even the "easy" 40 mile day) has some climbs which challenge even the veterans. (Do you really have to train? Yes. doitforcharity.com.)
6. Weather. The staff of ALC guarantees that the weather will be mild and sunny, with tailwinds the whole way. And if you believe that, I have a bridge in Brooklyn to sell you. It will be windy. It will be cold. It will be hot. It may even rain. Find the joy in these things, but also prepare yourself for them. This is probably the single most important reason to start training now: its hot and will be cold. If you wait until March, you may miss that experience.
7. Recovery. With every plan, you need to make sure you build in sufficient recovery time. That is where you build muscle and absorb the lessons you'll learn from training. (Got this idea from Year-long training plan from bycling.com.)
8. Goals. Unless you know where you're going, its hard to get there. Set achievable goals for speed or distance, and let me help you to achieve them! (Got this idea from Racing cycling plan from cyclingtips.com.au.)
9. Group and Solo Rides. For fun and safety, make sure you're getting in both group rides and solo rides (even on group rides you may end up spending some time alone, its necessary to be self-reliant. (Tip of the helmet to cycling-inform.com.)
10. Safety. Learn and know the safety rules for your every day rides and for the AIDS/LifeCycle. Once you absorb them, you'll scoff at those who ignore them. (Learn more at aidslifecycle.com.)

This is a lot to digest. Over the coming weeks, I'm going to blog about preparing yourself for the ride on each of these points. If you think of others, please let me know. Also, peruse my prior entries, as I've hit on most of them. In the meanwhile, I've added a couple sites in the list above with information about training plans; I hope you find them useful.

Love,

Your Bear

Become a Ride Leader for the Love of it

At the TRL group photo, ALC 12, 2013.

On Saturday, I re-certified to lead AIDS/LifeCycle training rides along with several other so called veterans. The question posed to us was, why are you returning? My answer was that when I'm out on the road, I'm proud to wear my TRL jersey. It means to me that I'm supporting the LA Gay and Lesbian Center and the San Francisco AIDS Foundation, the riders who make ALC possible, and the image of gay, lesbian, transexual, bisexual, and allied riders and roadies who participate in the event.

Its a way to show that we're members of the community and we deserve love and support. Even as we're making strides to earn that support, we still have a long way to go. Think about the tragic events unfolding in Iran and Uganda, most of the Arab world, and even in Russia. Although we're curing homophobia here in the United States, our public officials often remain unrepentant about their own personal homophobia and ignorant and cruel about the needs of transgendered youth (even California officials).

Yet, speaking out works. Simply coming out decreases homophobia and encourages support for gay rights among non-allies. I've always thought that being out is the single most important thing we can do to support gay rights. I'm not alone. That was the message Harvey Milk presented way back in 1977. Think about how far we've come since then.

That is why I'm a training ride leader. Every time I'm wearing that jersey, the love bubble expands a tiny bit further. One day it will completely envelope California. Then Europe and the US. Then the rest of the world.

Why will you become a ride leader?

Love,
Bear

Become a Public Example

From June 2 to June 8, 2013, I repeated an amazing experience for the second year in a row. I rode my bicycle from San Francisco to Los Angeles, California. I was a fortunate participant in the AIDS/LifeCycle 2013, rider number 1483. Join me.

I traveled 545 miles on my bicycle and I cycled every mile. Together with my donors, I raised $6,482 — my portion of the total $14,200,000 raised to support California AIDS charities.

I did this with 3000 friends — riders and roadies, men and women, gay, straight, transgendered, all ages and races, from nearly every state and many foreign countries. I slept in a tent. I got up at 4:00 a.m. every day and went to bed at 9:00. Most nights, I couldn't sleep. I was, occasionally, irritable. Take a look at what this was like through the eyes of thousands of participants:

That's what happened, but it hardly scratches the surface of the depth of the experience. To accomplish this seemingly straightforward feat involved months and miles of training. Hours spent transmogrifying friends and acquaintances into donors. Hundreds of my own dollars in preparation, transportation, and gear. And so many tears: tears of sadness remembering those we've lost to the scourge — tears of joy in comprehension that these efforts are directly impacting our communities and those we love.

All this combined to make me a better person. Not living solely for my own benefit, but for the benefit of my community. Increasing my cardiovascular health and helping me to make better choices for myself and my loved ones. Becoming a public example of the best the LGBT community has to offer for youth, latent allies, and even entrenched homophobes. Getting one more car off the road.

In 2014, I'll repeat this experience. I'll be riding my bike from San Francisco to Los Angeles in the AIDS/LifeCycle 2014. My rider number for the event is 1399.

Change your life. Change the world. You belong here, so join me on the ride.

Love,
Your Bear