Route Coordinator: Ron Mutter
Ride Yourself Fit - Ride Speed Categories
Category A - Training Pace
Average speed of 16+ mph, with cruising speeds on flats between 20 to 28 mph. Ride length is typically 30 to 40+ miles. However, rides can also be of a much shorter distance, such as 15 to 20 miles. These rides are often for training and/or conditioning, with some stops to regroup or discuss training tips at the discretion of the Route Leader.
Category B - Moderate Pace
Average speed 13 to16 mph, with cruising speeds on flats between 18 to 25 mph. Ride length is typically 30 to 40 miles. This is often a touring ride, with some stops to regroup at the discretion of the Route Leader. These rides may also be used for
training and/or conditioning along a shorter route, such as the RYF Wednesday evening rides, with some stops to regroup or discuss
training tips at the discretion of the Route Leader.
Category C - Touring Pace
Average speed 12 to 14 mph, with cruising speeds on flats between 16 to 22 mph. Ride length is typically 20 to 35 miles. This is often a touring and/or scenic ride, with some stops to regroup at the discretion of the Route Leader.
Category D - Social Pace
Average speed 10 to 12 mph, with cruising speeds on flats between 14 to 20 mph. Ride length is typically 15 to 25 miles. This is often a touring and/or social ride, with some stops to regroup at the discretion of the Route Leader.
Category E - Orientation Pace
Average speed 8 to 10 mph, with cruising speeds on flats between 10 to 15 mph. Ride length is typically 10 to 15 miles. This is usually an orientation ride, where riders are introduced to their bikes, riding in groups and rider safety. Light terrain, with the leader offering encouragement, advice and direction as needed. For families of all ages. Slow pace. Pace and stops vary.
Average speeds and pace speeds will depend on the following:
1. Terrain - amount of climbing and grades,
2. Roadway conditions,
3. Traffic conditions,
4. Weather conditions,
5. Necessary stops for breaks and repairs.
Note: Average speed represents the overall average for the ride including hills, stops, etc. The actual cruising speed on flat terrain will tend to be a few mph higher.
What is the Right Ride Distance for Me?
Modern lightweight, multi-speed bicycles make long distance bicycle riding more appealing than ever. Many people who get into bicycling may dream of taking long rides such as a century or even much longer tours through the countryside. Because of the technological advances of today's bicycles, which are indeed far easier to ride than earlier models, many new riders might be tempted to bite off more than they can chew when it comes to long rides.
Bicycle riding is a strenuous activity that requires a conditioning period for full enjoyment, even if you are already an athletic person with a good all around level of physical fitness. Riding a bicycle is an aerobic activity, and you will have to develop the lung capacity to keep from running out of breath on long rides, especially if the ride involves climbing steep hills or mountains. Long-distance riding also requires developing your legs, of course, as they will be under considerable strain to keep the pedals turning. But perhaps the most difficult aspect of riding, especially for new riders, is the pain in the rear end you will experience from sitting on a narrow bicycle seat for long periods of time. This pain can only be overcome by gradually increasing your time in the saddle over a period of weeks or months.
If you've never ridden long distances before, don't make the mistake of hopping on a new touring bicycle and heading out on a 50-mile ride, even if you are athletic enough to make it that far without training. Because of the above-mentioned factors, especially saddle-soreness, it is much better to start out modestly and work your way up to longer rides. Begin with short, slow rides of 10 miles or so and see how you feel after that. Each of the Ride Yourself Fit biweekly rides has a 10-mile component, meant for beginner riders and those starting to get in shape. After a number of these rides, you should start to feel that the rides are becoming easier. You can gradually start pushing a little harder and may even be ready to extend the length of your rides.
So the question most often asked by beginner riders is “Am I ready to move up to the 20 mile routes?” This is a question that Ride Yourself Fit cannot answer for you. Only you will be able to know when you are ready. But there are a number of tips that can help you make that determination.
The best way to know if you are ready for a longer distance is to try to ride a longer distance. Ride Yourself Fit has compiled a number of 15+ mile rides that are a part of the biweekly ride program. These rides are also available to all members to use on their own. It is suggested that you choose one of these rides and try in on Sunday, an off RYF Saturday, or anytime you are able to ride and see how you do. If you are tired and not ready to go farther, then you may not yet be ready for a 20 mile route. However, if the 15 mile ride was fairly easy, a 20 mile ride might work well for you. Do the same thing again and try a 20 mile route. Soon you will have no problem joining the 20 mile RYF rides. The “Rides" Section of the RYF website provides a complete list of all RYF routes. Maps can be viewed by clicking on one of the links to the mapping web sites. Route slips are also available on the web site for you to print and use to follow the route.
Ride Yourself Fit has developed a “Ride Analysis” spreadsheet to assist members in looking at all routes. This spreadsheet shows all developed RYF routes and provides the degree of difficulty ranking, the length in miles and the amount of climbing in feet for each route. A ranking number has been established for each ride, indicating the overall degree of difficulty for the particular route. The lower the number, the easier the ride. This ranking number is posted on the “Event Calendar” under the description for each ride scheduled. It is also shown for each ride in the “Rides” section and on the “Ride Analysis” section of the RYF web site. There is also a “Ride Speed Categories” section that categorizes the different level of ride speeds for various distances ridden. Though speeds may vary on different rides for a number of factors, as you increase your riding distance, riding speeds should increase as well. These sections can be found on the left hand side of the RYF web site pages.
So to summarize:
Any form of exercise you do for an extended amount of time or distance takes training. Bike riding 10 miles is a highly doable task if you have the right equipment and motivation. Cycling offers cardiovascular exercise that will increase your fitness level. If you add strength training to your routine, you improve your endurance. As you exercise, you will build muscle and add more distance to your rides.
Warm up your muscles with movement prior to each bike ride and pedal at a slow pace for the first 10 minutes. This will help prevent muscle strain and damage, and improve endurance. Ride your bike starting with slow paced 10 mile rides. Work up to 15 mile rides. Continue increasing the time you spend riding and the length of your rides as you can. Starting slow and increasing your distance over time will improve your chances of success.
Let Ride Yourself Fit be a guide to assist you to achieve your goals. Join us on our regular Saturday rides, ask questions, and enjoy Fun, Fitness and Fellowship.