The 2012 RAGBRAI XL overnight towns have been announced. While the detailed course will be announced a little later, this gives enough of an idea on the difficulty of the course for this year’s ride.   This year the ride is 471 miles, which is reported as the 18th shortest ride.  However, because there have been 40 of these rides, 18 means about the median so it is average length.  Still 471 miles is a lot any way you look at it and it means you should have plenty of miles in before your RAGBRAI journey begins. 

A good rule of thumb is to ride at least twice as many miles in preparation as you plan to ride during RAGBRAI, so if you are expecting to finish the entire ride, you should get in at about 1000 miles in training.   More is better.  Keep in mind that RAGBRAI isn’t something you can just come and do like an ultra endurance event without any preparation.  A week on the bike is just too long to go without training and expect to be fine.  As one of my cycling friends says “You can’t fake endurance”. And I’m not just referring to be able to do the ride without your legs giving out.  I’m referring to other body part too.  Sitting on a bike seat for 6-8 hours a day takes some getting used to, also.

And how about the hill situation?  This route is ‘relatively flat’.  It’s the 11th flattest out of 40.  But there is still a total of 16,125 feet of climbing (that’s over 3 miles straight up!). So don’t leave some hill climbing out of your preparation.  Despite rumors to the contrary, Iowa is not flat. 

So while this promises to be a gentler ride than some (according to RAGBRAI director TJ Juskiewicz only 8 RAGBRAIs have been easier),  it still will require preparation for long days in the saddle, the ability to make it up and over hills and dealing with the heat, humidity and long days.  But have no fear.  You can do it with proper preparation and remember that the better you are prepared, the more enjoyable the ride becomes.   I will be providing training tips through the next few months to address your questions and to offer training tips to help you have a very enjoyable experience.   So check back often to this website.  All training articles will be saved on the Training tab. 

You’ve already given me some great ideas and please continue to ask questions and provide your ideas for what topics you want me to address.

David 

David Ertl is a USA Cycling Level 1 (Elite) Coach and Personal Trainer. He coaches the Des Moines Cycle Club Race Team, the Iowa JDRF Ride To Cure Diabetes Team, the Above & Beyond Cancer RAAM Team, and he coaches individual cyclists.  He also provides cycling training plans and ebooks at his website: http://www.CyclesportCoaching.com . He can be contacted at coach@cyclesportcoaching.com

Check out the interactive map, with information about each town and the route.

By Josh Hafner, Des Moines Register

In its 40th year, RAGBRAI will take more than 10,000 bike riders over the hill — several, actually — in a more leisurely route promising less legwork than last year but just as many memories.

The Register’s Annual Great Bicycle Ride Across Iowa — the world’s oldest, largest and longest tour of its kind — begins this year in Sioux Center and ends 471 miles later in Clinton.

In between, riders will stop overnight in Cherokee, Lake View, Webster City, Marshalltown, Cedar Rapids and Anamosa.

RAGBRAI Director T.J. Juskiewicz described the massive undertaking as a state-wide celebration that connects riders from around the world with the hospitality and culture of Iowa.

“There are no beaches. No mountains,” he said. “We’re riding through corn and bean fields. And that’s OK, because when we come into these towns, it feels like you won the Tour de France.”

No word yet on whether past Tour de France winners and RAGBRAI participants Lance Armstrong and Greg LaMond will join in, but Juskiewicz expects about 60 percent of the riders to be from places outside Iowa, including some 20 countries.

This year’s ride is July 21-28.

The festival on wheels carries an economic boost for host cities, too. Juskiewicz said an economic study from the University of Northern Iowa two years ago found the festival brings $24 million in new spending to Iowa, or $3 million for each hosting town.

The event’s theme this year is “Celebrating 40 Years of Iowa,” and its less-intensive route should afford space to pause and reflect: The route is the 18th-shortest in RABRAI history and the 11th-flattest. Only eight routes since the ride’s 1973 inception have been easier.

Don’t expect it to be a total joyride, though: While riders of all ages and skill levels take part in RAGBRAI (the average age is 45), organizers discourage the untrained. Many participants, Juskiewicz said, will start prepping today.

Riders entering Webster City on July 24 will find a long-delayed homecoming: The city hasn’t hosted RAGBRAI since 1980 — 32 years ago. Cedar Rapids, the largest overnight town on the list, hasn’t put up riders since a 2008 flood ravaged the town in what some called “a tsunami of the prairie.”

While the precise number of towns that riders will pass through on their river-to-river run won’t be released until March, here’s what’s known about the route: Riders should pace themselves for the stretch between Marshalltown and Cedar Rapids. It will be their hilliest day with a 3,576-foot climb. At 84.8 miles, it will also be the longest.

Returning riders should feel confident, though; Despite a shorter distance, last year’s route featured more hill-climbing on day one than this year’s route does in the first three days.

Day-to-day breakdown of the route:

Sioux Center, Saturday, July 21

The Siouxland town of 7,048 hosts RAGBRAI for the fourth time and the first time since 2002. It’s the home of Dordt College, a private liberal arts school, as well as the Northwest Iowa Symphony Orchestra. Oh, and remember Vern Den Herder, the Miami Dolphins defensive end from the team’s 1972 undefeated season? That’s right: A Sioux Center native.

Cherokee, Sunday, July 22

Riders will first rest their weary legs in this northwestern Iowa town of 5,253 residents in the Little Sioux River Valley. The eponymous county seat, it hosts the Cherokee Fair, Cherokee Rodeo and a Jazz and Blues festival every year. It hasn’t hosted RAGBRAI, however, since 2002. Astronomically inclined riders will enjoy the town’s Sanform Museum and Planetarium, which features new events each month.

Lake View, Monday, July 23

Lake View is easily the smallest of small-town Iowa featured in this year’s RAGBRAI. The town’s a popular tourist destination, but its true population tallies at 1,142. Participants preferring a little off-road time can get lost on the Sauk Rail Trail, a 33-mile path between nearby Carroll’s Swan Lake and Black Hawk Lake, the nation’s southern-most natural glacial lake. The State of Iowa named Lake View its 2011 Tourism Community of the Year.

Webster City, Tuesday, July 24

RAGBRAI bicyclists rode through this 8,070-person town in 1994, but haven’t stopped to say hello since 1980. The seat of Hamilton County, Webster City sits along north-central Iowa’s Boone River and features numerous county parks connected by a multipurpose trail. The town annually hosts another two-wheeled traveler — the Doodle Bug motor-scooter — where they were produced in the 1940s.

Marshalltown, Wednesday, July 25

This population 27,552 town is a relative metropolis on this year’s route. Riders needing calories to burn can visit the original Taylor’s Maid-Rite restaurant for a loose meat sandwich. Fans of the non-edible arts can see sculptures at the Iowa Veterans Home or Impressionist paintings at the Fisher Community Center Art Gallery. Marshalltown hosts the ride for its fourth time in 2012, the first since 2004.

Cedar Rapids, Thursday, July 26

The bright lights and big city of Cedar Rapids will lure in riders for the first time in 22 years. The Czech-heritage city is still recovering from 2008 flooding that saw the Cedar River rise to more than 31 feet. Several big names saw their start in Cedar Rapids, including PGA champ Zach Johnson, NFL Super Bowl MVP Kurt Warner and actor Ashton Kutcher, who can be seen on television’s “Two and a Half Men” and in camera commercials.

Anamosa, Friday, July 27

The Wapsipinicon River, called “Wapsi” by weary tongues, runs through this southeastern Iowa town of 5,533. By this point in the week, riders may yearn for the motorized bikes displayed at the National Motorcycle Museum. The town is also the birthplace of “American Gothic” painter Grant Wood and hosts a yearly festival honoring him. Anamosa hosted RAGBRAI two previous times, in 1991 and 2002.

Clinton, Saturday, July 28

The 26,885 residents of Clinton open their city to riders for the fifth time. Riders dipped their tires in the Mississippi River here in 1978, 1985, 1994 and 2004. A Vision Iowa grant upped the beauty of the Riverview Park in Clinton, one of the first cities honored by the Department of Cultural Affair’s “Iowa Great Places” program. Finishing riders who’d rather see others hustle for a change can catch the minor-league baseball of the Clinton Lumberkings. They’re slated for a 6 p.m. ballgame.

Sioux Center – Saturday, July 21
Cherokee – Sunday, July 22
Lake View – Monday, July 23
Webster City – Tuesday, July 24
Marshalltown – Wednesday, July 25
Cedar Rapids – Thursday, July 26
Anamosa – Friday, July 27
Clinton – Saturday, July 28

Total Miles: 471.1

18th shortest route in history

Total climb: 16,125 feet

11th flattest route in history

Best Western is looking forward to helping RAGBRAI celebrate its 40^th Anniversary this year. With 20 Best Western hotels throughout Iowa you can find one close by. Sign up for Best Western’s FREE loyalty program, Best Western Rewards®, and start earning points with your first qualified night stay.  Points can be redeemed for free nights, airline awards, gift cards and more. Visit www.bestwesterniowa.com to register and book your first night stay.

We look forward to providing a great stay before, during or after RAGBRAI.

Iowa has been building a reputation as a bicycling destination.  As The Register’s Annual Great Bicycle Ride Across Iowa™, RAGBRAI®,  begins to celebrate it’s 40th ride across Iowa cyclists continue to come fromevery state and many foreign countries.  Cities, counties, and the State of Iowa have invested in trail infrastructure to brand Iowa as the World Capital of Trails.  

It is not difficult to determine an increase of quality of life along trails or places where more people bicycle. But from a business aspect, what is the return on the investment? One statewide bicycling group was determined to answer that question.  

The Iowa Bicycle Coalition began the Economic and Health Benefits of Bicycling (View Full Report) in Iowa study by working with the University of Northern Iowa Sustainable Tourism and Environment Program (STEP).  The project was sponsored by a grant from Bikes Belong, Creating Great Places, and members of the Iowa Bicycle Coalition.  Research tools were created to survey Iowa bicyclists, bikes shops, and bike clubs.  

The study cites the economic impact of recreational cyclists’ spending to generate $364.8 million in direct and indirect impacts to the State of Iowa. This is equivalent to $1 million per day spent for cycling.

“The return on investment was much larger than expected.  We know that communities recognize the impact that an event like RAGBRAI has on the local economy.   But what about the rest of the year when cyclists aren’t concentrated on one route?” said Mark Wyatt, executive director of the Iowa Bicycle Coalition.  

In addition to being an economic generator, bicycling can curb health care costs. Iowans need more physical activity.  The Iowa Department of Public Health reports 29.3% of Iowans do not meet the recommended levels of physical activity.  The Centers for Disease Control report 67.2% of Iowan adults were overweight or obese.  Being sedentary and overweight leads to health problems increasing health care costs.

Bicycling can be part of the solution to Iowa’s health issues.  The study estimates that bicycling saves the State of Iowa $73.9 million in healthcare costs for those who cycle recreationally. Another $13,266,020 in health care costs is saved by those who commute to work.

“More opportunities for Iowans to bicycle will help Iowa become the healthiest state,” says Wyatt, referring to the Healthiest State Initiative to make Iowa number one in health and wellness.  “We know a lot of Iowans have bicycles, but may not have ridden them in some time.  We need to find ways to encourage more bicycle riding.” Trails are an investment in which 41% of Iowans use for physical fitness and 51% of the population is interested in using trails according to the 2006 Iowa Statewide Comprehensive Outdoor Recreation Plan.

Encouraging bicycling means continued investment in bicycle infrastructure like trails.  The study indicates 66.5% of respondents would bicycle more often if there were more or better bicycle facilities.  “Bike lanes, trails, cycle tracks, and other treatments make bicycling more convenient than driving.” states Wyatt.  “The bicycle facility workshop at the Iowa Bicycle Summit shows how cities can integrate bicycle facilities into their community infrastructure.”  

Small investments are made each year through the Iowa Recreational Trails Fund administered by the Iowa Department of Transportation through the Rebuild Iowa Infrastructure Fund.  In 2011 the legislature invested $3million for trails. $2.5 million is in the budget for 2012. Efforts are underway to see the fund raised to $3 million or more.  “This study indicates there is a solid return on investment through trails with more than $21 million being returned to the state in the form of sales tax.  This study doesn’t include out of state tourism dollars and the potential in recreation tourism.  As demonstrated during the Iowa Bicycle Summit, there is more we can in addition to trails to encourage more bicycling in Iowa.”  

The purpose of the Meeting for Clubs and Teams is to improve safety of the event and to make the ride more enjoyable for all. The meeting will be comprised of presentations as well as a open forum session.  We cannot improve RAGBRAI without the help and input of our clubs and teams. This meeting is an opportunity to express your thoughts and concerns about RAGBRAI. The feedback generated from these meetings will lay the groundwork that can be implemented to make RAGBRAI safer and more enjoyable on the road and in the towns that we visit. It is our hope that you will share this information learned with the rest of your team members.

General Meeting of RAGBRAI Clubs & Teams
Saturday, January 28, 2012
Iowa Events Center’s Veterans Memorial Auditorium

3:00pm –3:15pm         
RAGBRAI Overview & Introductions of RAGBRAI Staff/Crew   
T.J. Juskiewicz, RAGBRAI Director

3:15pm – 3:25pm        
Discuss Safety & Medical Initiatives
Bob Libby, RAGBRAI Medical Coordinator

3:25pm – 3:40pm        
Discuss New Safety Initiatives & Award Rider Cup
Dan McKay, RIDE RIGHT Chairman

3:40pm –3:50pm         
Iowa State Patrol – Safety Initiatives for 2012
Sgt. Scott Bright

3:50pm –4:05pm         
Iowa DOT Motor Vehicle Enforcement – Vehicle Safety Initiatives for 2012
Officer Reinhardt & Officer Herberger

4:05pm – 4:15pm        
RAGBRAI XL Registration – Electronic Waivers, Custom Jerseys, Kits
Wes Hall, Assistant RAGBRAI Director

4:15pm – 4:20pm        
Working with Town Committees to Secure Campgrounds
Wes Hall, Assistant RAGBRAI Director & Jack Stubbe, Logistics Coordinator

4:20pm –4:25pm         
RAGBRAI SAG Wagons
RAGBRAI’s SAG Drivers

4:25pm –4:30pm         
RAGBRAI Bike Shops
Craig Cooper, Bikes 2 U

4:30pm –4:35pm         
Karras Loop & Loop Patches
RAGBRAI Crew

4:35pm –4:40pm         
Route Marking (Bike Route, Vehicle Route & Meeting Town)
Mark Reid, RAGBRAI Crew Member

4:40pm –4:50pm         
Recognize Clubs & Teams
Scott Garner, Dream Team Mentor

4:50pm –4:55pm         
Iowa Bicycle Coalition Update
Mark Wyatt, Executive Director of the Iowa Bicycle Coalition

4:55pm – 5:00pm        
Q & A and RAGBRAI Open Forum
T.J. Juskiewicz, RAGBRAI Director

Adjourn meeting
______________________________________________________________

7:00pm – 8:00pm        
RAGBRAI Route Announcement Party Pre-Event
Iowa Events Center’s Veterans Memorial Auditorium
Pre-Event from 7-8 PM for Iowa Bicycle Coalition members and those that purchased reserved tables only. 

8:00pm -11:00pm       
RAGBRAI Route Announcement Party 
(Tickets still available $30)
Iowa Events Center’s Veterans Memorial Auditorium
benefitting the Iowa Bicycle Coalition

RAGBRAI enthusiasts who aren’t able to attend the RAGBRAI Route Announcement Party can learn the overnight towns as soon as they are announced by watching live video at RAGBRAI.com, follow on twitter at RAGBRAI_IOWA or become a fan of RAGBRAI on facebook.com/RAGBRAI.  Video of the event will start at 8:15 p.m.

The event will feature high-energy, live music with a special performance by Boogie & The Yo-Yo’Z. Plus, updates from the Iowa Bicycle Coalition will be provided.  Tickets are $30 and available online, Saturday at the Expo and at the door.

T.J. Juskiewicz, Director of RAGBRAI will reveal the eight overnight communities for RAGBRAI XL. Juskiewicz said, “The announcement of the RAGBRAI overnight towns spreads a little sunshine in the middle of winter!  Last year was a great example of how riders desire this type of event and again we wanted to have some fun as we revealed the towns.”  

RAGBRAI will be held July 22-28, 2012.  For details on registration, visit RAGBRAI.com

Before Chris Doster’s trip to Des Moines for this coming weekend’s bike summit, his road was filled with bumps and curves.

Bump ahead

It was a dark day. Doster’s wife had left to move to Oregon, leaving him with toddler son, Zach. It was 2003, he lived in Kansas and was a drug abuser.

“I remember thinking, ‘If I didn’t have this boy I would just give up and be this junkie for the rest of my life,’ ” said Doster, 38, of Mount Ayr. “But I also clearly remember thinking, ‘I can’t give up on this boy.’ Having a son was a reason to keep me hanging on.

“(After treatment), I got into recovery and I thought, ‘Hey, I’m worth it, too. What am I doing with my body?’ The moment I stopped drinking and drugging, I went for a run. It became a great way to build my body and self-esteem.

“When I’m going on a nice bike ride, swim or run, that is when I feel most at peace in the world. I am happy to be alive. I’ve heard it said the high we get from exercise can be a great substitute for that high that I used to chase. I’ve been accused of being a health nut now.”

Curve ahead

He moved back to Iowa with his son in tow. He had lived in Mount Ayr as a child, but had moved to Johnston and graduated from high school there in 1990.

It was a new road in central Iowa, but with big curves. Could he work part-time, raise his son, keep fit, stay clean and still accomplish his goal of going to college?

He got a job at a restaurant, trained for triathlons and attended Iowa State University for public health, helping with programs in the health promotion lab at a time of non-stop news about childhood obesity.

“I set up games for kids ages 8 to 13 and what I remember is seeing the kids running and smiling, faces getting red. This is the way kids are supposed to be. Active. As a parent, I have to train my kid to be sedentary. They were born to run like puppy dogs.”

With new enthusiasm, he graduated and got a job in public health before moving to his old hometown of Mount Ayr for a smoking cessation job with the Ringgold County Health Department. He used to smoke, too.

Bump

“Here in Ringgold County they weren’t used to people on the highways. There aren’t many trails and parents drive their kids to school,” said Doster, who took long bike rides on the country roads, finding his peace while his son Zach rode a bike one mile to school every day it was above 15 degrees.

“Since you and I grew up, it’s the reverse of what it used to be. A social norm shift has happened. The kids who don’t get dropped off at school are out of the norm. Kids put pressure on their parents to do it because they want to be like all the other kids.”

So Doster and colleagues at the health department approached the Mount Ayr City Council last summer with an idea for a bike lane and “walkability” study so children could safely and easily walk or bike to school on Jefferson and Adams streets in Mount Ayr. The City Council was reluctant, but is still considering the proposal, Doster said.

Then it happened. Zach, 10, was riding his bike home from school this fall. He was stopped at a stop sign on the corner of West Columbus and North Fillmore streets waiting for traffic. A 4×4 truck was turning on to the street where Zach stood but wasn’t looking for him, cutting the corner too sharp. The truck headed right for him.

Zach considered jumping on the pavement and lying flat, hoping he would go under the truck. Just then, the driver saw Zach, slammed on the breaks, and hit Zach’s bike with the truck bumper, dumping Zach on the pavement.

Zach was dazed but only had a scraped shoulder. The driver followed him home and left his name but the injuries weren’t serious and Doster didn’t file a report.

For a while he was scared to ride his bike.

Resume speed

Zach got back up on his bike and all those preaching moments now hit home. His dad always told him to watch for cars because they weren’t watching for him.

Doster got a new jolt, too. The boy who had saved him nearly had a disastrous accident. He is determined to make sure it doesn’t happen again.

He knows a bike lane isn’t the answer to everything, but it might help. At meetings he has encountered parents who say they’d never let their child bike to school “because I’ve seen drivers around here.”

The first step must come from parents, encouraging their children to walk or bike to school, Doster said. More children on bikes make drivers more aware of them.

So Doster is going to Des Moines this weekend for the Bicycle Summit and Expo, where he hopes to learn more about what cities can do to make biking safer.

He’s already ridden enough treacherous roads.

Iowa Bicycle Summit and Expo

WHEN: Jan. 27-28
WHERE: Veterans Memorial convention center in Des Moines
ADMISSION: The expo and seminars on Jan. 28 are free and open to the public.
INFORMATION: For a list of exhibitors go to www.iowabicyclecoalition.org.
RAGBRAI PARTY: To join the RAGBRAI Route Announcement Party, 8-11 p.m. Jan. 28, go to www.iowabicyclecoalition.org. Tickets are $30