Training & Resources

Whether you are a first-time rider or an experienced athlete, the Cycle For Air event is a challenge that everyone can join! Check out the "rules of the road" bike safety information located on the Bike-Walk Alliance of New Hampshire website.

Bike Check

Check out this quick video created by bike tech Shawn from the Portsmouth Eastern Mountain Sports.

Check out this hour presentation on how to tune up your bike presented by Shawn from the Portsmouth Eastern Mountain Sports.

Training

Check out this video created by Mary McGee from the Seacoast Health Collective to help you get started with your training.

Similar to any athletic activity, you need to train and practice to ride safely. To help get you started, here are some tips:

  • Learn how to ride in a group.
  • Look for group rides in your community or check with your local bike shop.
  • Always know what is always happening behind you. You can check over your shoulder several times or simply invest in a bicycle rearview mirror. A small helmet mirror works well.
  • The most beneficial training for the ride is steady aerobic exercise. Ride on gently rolling roads offering 5-10 uninterrupted miles.
  • Train at the aerobic level by riding at a "conversational" speed. When riding, you want to be at a pace that is ok for you talk but more comfortable if you are not talking.
  • Before and after any type of exercise, stretch the muscles you'll be using. Stretching prior to exercise helps to prevent injury.

As always, be sure to consult your physician before beginning any new fitness routine.

Nutrition

Check out his supplements for cyclists presentation put on by Registered Dietitian Nutritionist Briana Bruinooge. Briana empowers people to live their best life with delicious food, movement, and outdoor activity. If you want to excel at athletics, she can help!

Eating for Optimal Athletic Performance:

Pre-cycle:

  • Eat a balanced meal composed of mostly carbs with protein and fat 2-3 hours prior to training.
  • 30-60 minutes before: ~30 grams healthy carb + small amount of fat. Example: 2 slices of 100% whole-wheat toast with 1 tbsp nut butter.

During a cycle: If it lasts under 1 hour and it is moderate activity- you do not necessarily need anything other than water!

  • If it is higher intensity or longer duration- then you will need carbs and electrolytes.
  • For every hour of activity you want 30-60g of carbohydrate for optimal athletic performance.
  • Electrolytes are: sodium and chloride (salt), potassium, magnesium and calcium.

Post-Cycle: Consume a snack or meal of carbs and protein.

Meal ideas

  • Eggs + oatmeal + fruit
  • Chicken + rice + broccoli
  • Turkey + sweet potato + mixed veggies

Snack ideas

  • Protein shake + piece of fruit
  • Greek yogurt + granola
  • Protein bar

For more tips, contact your Cycle For Air event manager.

Thank You to Our Local Sponsors

Generous Sponsors

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