Summer Training Rides

Will Bike 4 Food

Will Bike 4 Food registrants are invited to FREE training ride sessions this summer! Our official cycling coach, Coach Tracy from The Hub Studio, will lead three training rides throughout western MA leading up to the event.

Saturday, June 29

WB4F Training Ride on Tap

Saturday June 29, 2019
1:00 PM – 3:30 PM
Berkshire Brewing Company
12 Railroad Street, Deerfield, MA 01373

Will Bike 4 Food registrants are invited to a FREE training ride! Coach Tracy from The Hub Studio will lead a 20-mile training ride through the beautiful roads of Deerfield and Greenfield.

Immediately following the ride, participants are welcome to enjoy a FREE pint of beer courtesy of our generous hosts at the Berkshire Brewing Company Taproom. (Don’t forget to bring cash to tip the hardworking beertenders!) As you sip, Coach Tracy will lead a discussion about training and answer all of your questions.

This is the first of 3 training/practice rides that will be held this summer to help all registrants prepare for Will Bike 4 Food. This particular ride is best suited for intermediate or experienced riders. Road bikes are required (no hybrid or mountain bikes). The next ride will a beginner/fun on flat roads and will be a much safer option for those with hybrid bikes.

Schedule:

  • 12:45pm Registration & Warmup
  • 1:00pm Ride begins
  • 2:30pm (approx.) Riders return to Berkshire Brewing Company
  • 2:30pm-3:30pm (approx.) Training Discussion with Coach Tracy of The Hub Studio

Requirements & Expectations:

  • Must be registered for Will Bike 4 Food
  • Road bikes only
  • Must wear a helmet (also a requirement for Will Bike 4 Food)
  • Must bring a full water bottle and at least one spare tire tube (Coach Tracy will have air and levers, but not spare tubes. Pioneer Valley Bike & Ski are happy to assist you in purchasing these supplies)

FAQs

Are there ID or minimum age requirements to enter the event?
Not exactly. Will Bike 4 Food registrants of all ages are welcome to participate in the training ride. However, cyclists under the age of 18 must be accompanied by an adult, participants must meet the skill requirements, and persons under 21 cannot participate in the post-ride training discussion inside the brewery.

What are my transportation/parking options for getting to and from the event?
Private lot and street parking available. Please be respectful of our generous hosts and carpool whenever possible.

How can I contact the organizer with any questions?
Jennifer Therkelsen, Event Coordinator, can be reached at JenniferT@foodbankwma.org or 413-247-9738 x128

Do I have to bring my printed ticket to the event?
No. Please save paper. Your name will be on a list upon arrival.

Sunday, July 21

WB4F Social Ride on the Vine

Saturday July 21, 2019
10:00 AM – 1:00 PM
Black Birch Vineyard
108 Straits Road, Hatfield, MA 01066

Will Bike 4 Food registrants are invited to our second FREE social ride! Our official cycling coach, Coach Tracy Roth from The Hub Studio, will lead a 15-mile ride starting and ending at Black Birch Vineyard and traveling along the beautiful roads of Hatfield and Whately.

Immediately following the ride, participants can enjoy a FREE glass of wine courtesy of our generous hosts at the Black Birch Vineyard Tasting Room. (Don’t forget to bring cash to tip the hardworking staff!) As you sip, Coach Tracy will lead a discussion about training for the event and answer all your questions. Additionally, representatives from The Food Bank of Western Massachusetts will be on hand to answer your questions about fundraising and event logistics.

This is the second of 3 social rides that we’re holding this summer to help all registrants prepare for #WillBike4Food. This particular ride is open to all levels. Please note that we may need to break into smaller groups based on skill level to ensure rider safety.

Schedule:

  • 10:00 a.m. Registration & Bike Check
  • 10:15 a.m. Ride Safety Discussion and Group Designation
  • 10:30 a.m. Ride(s) Begin
  • 12:00 p.m. (approx.) Return to Black Birch Vineyard
  • 12:00 p.m. – 12:30 p.m. (approx.) Training/Nutrition Discussion with Coach Tracy Roth of The Hub Studio

Requirements & Expectations:

  • Must be registered for Will Bike 4 Food
  • Have a tuned, safe bicycle
  • Must wear a helmet (also a requirement for Will Bike 4 Food)
  • Bring a full water bottle and at least one spare tire tube (Coach Tracy will have air and levers, but not spare tubes. Valley Bike and Ski Werks are happy to assist you in purchasing these supplies)

FAQs

Do I have to be signed up for Will Bike 4 Food to participate in a social ride?

Yes. These rides are offered as a courtesy to help Will Bike 4 Food cyclists prepare for the big day and to connect riders to each other. Due to limited space and resources, all training ride participants must be signed up for Will Bike 4 Food. To register for the event, visit www.willbike4food.org

Are there ID or minimum age requirements to enter the event?

Not exactly. Will Bike 4 Food registrants of all ages are welcome to participate in the social ride. However, cyclists under the age of 18 must be accompanied by an adult, participants must meet the skill requirement of riding approximately 15 miles in at least an hour and a half, and persons under 21 cannot participate in the post-ride training discussion inside the Tasting Room.

What are my transportation/parking options for getting to and from the event?

Private lot parking available. Please be respectful of our generous hosts and carpool (or ride your bike there) whenever possible.

How can I contact the organizer with any questions?

Jennifer Therkelsen, Event Coordinator, can be reached at JenniferT@foodbankwma.org or 413-247-9738 x128

Do I have to bring my printed ticket to the event?

No. Please save paper. Your name will be on a list upon arrival.

Sunday, August 25

WB4F Social Ride & Fix-a-Flat Workshop

Sunday, August 25, 2019
9:45 a.m.  – 1:30 p.m.
Valley Bike & Ski Werks & Hillside Pizza
173 Russell Street, Hadley, MA, 01035
Free for WB4F Registrants

Will Bike 4 Food registrants are invited to join The Food Bank and Coach Tracy from The Hub Studio for our final FREE social ride of the season! This month’s event will also feature a fix-a-flat workshop to help prepare for the unexpected on event-day. We’ll finish at Hillside Pizza, where our generous hosts will provide a FREE pizza lunch.

PLEASE LET US KNOW IF YOU HAVE ANY FOOD ALLERGIES; The Hillside menu can be found at hillsidepizza.com/hadley

Coach Tracy and representatives from The Food Bank will answer your questions about training, fundraising, and event logistics. All ages and abilities welcome. Individuals under 18 must have a signed waiver from a parent or guardian and be under the supervision of an adult.

Schedule (all times estimated and subject to change):

• 9:45 a.m. Registration

• 10 a.m. – 11 a.m. Fix-A-Flat Workshop at Valley Bike & Ski Werks

• 11:15 a.m. – 12:45 p.m. Group bike ride led by Coach Tracy, lunch at Hilllside Pizza upon return

Requirements & Expectations:

  • Must be registered for Will Bike 4 Food (register now)
  • Have a tuned, safe bicycle with no flat tires
  • Must wear a helmet (also a requirement for Will Bike 4 Food)
  • Bring at least one full water bottle

‍‍Getting ready for the big day? Here’s some tips for healthy pedaling from Coach Tracy Roth of The Hub Studio:

Training Tips

• Get your bike tuned by a professional, and stay up-to-date on maintenance.

• Know how to change a flat tire and always check your pressure before a ride. Low air is the #1 cause of flats.

• Balance your training: 1-3 times per week, go on 1-2 hour rides with some relatively short, yet intense intervals/efforts (sprints, hill repeats and climbing.) At least once per week, schedule a long ride (>2 hours). Make your rides progressively longer leading up to your event. 1-3 times per week, do some strength or weight training, particularly for your core stability, strength, and endurance. If you find it challenging to do more than one or two rides or workouts per week, focus on the long rides, but add in some intense efforts during those rides to build strength and power.

• Eat a healthy, balanced diet that includes plenty of carbohydrates (See Nutrition Tips).

• Stay hydrated every day, during your ride, and know the signs of heat stress.

Credit Coach Tracy Roth

Nutrition Tips

• For endurance athletes, carbohydrate and calorie needs are higher. This is true
for our diet in general, and during rides >2 hours in duration.

• What you eat before exercise affects performance and recovery. Within 1-3 hours
before your ride, eat a balanced meal of protein, healthy fat, and carbohydrate.
The closer you are to workout time, consider more easily digestible foods or a
smoothie.

• Avoid processed foods, as they are often high in calories but low in nutrient
density. Eat real food!

• During a long ride, aim for100-200 calories of carbs with 15 grams of protein
(~60 calories) per hour. Avoid too many gels, gummies, or bars, which are filled
with processed ingredients and can cause stomach upset. Include or just eat real
food like dates, nuts with dried fruit, banana with nuts or nut butter, etc.

• Athletes need at least 1 liter of fluids (water and an electrolyte drink.) every
hour. Don’t wait until you are thirsty, as it may be too late to really stay hydrated.
Electrolytes are necessary to replenish sodium and potassium lost through
sweating. Ingest at least 400 mg/L sodium, and 120 mg/L potassium each hour.
Avoid sports drinks that have artificial ingredients and high fructose corn syrup;
opt for more natural products (like NUUN tablets) that are also easy to carry and
add to fresh water.

Credit Coach Tracy Roth