RAGBRAI is just about here and whether you feel ready or not, it’s show time. Here are some last minute tips to help you have your best experience on this journey, whether you’ve followed my advice about training or not.
Pace, Pace, Pace
Regardless of your fitness level, if you pace yourself, you will have a more enjoyable experience. One of the best ways to wear yourself out and be miserable is to ride too hard or fast, especially at the beginning when you are feeling good. It’s going to be a long week. If you go out too hard, you will fatigue your muscles and it will be difficult to recover. Remember, this is a seven day ride. If you burn out early you will pay for it each successive day.
The best way to pace is to ride at a comfortable pace for you, meaning that you shouldn’t be breathing hard or feel a burning sensation in your legs. The only exception is when climbing hills. Of course you should use your gears and gear down on up hills, but on steep hills you may not have any choice but to work harder than you’d like. But when you get to the top, relax and recover. Spin in a nice easy gear.
Eat, Drink, and Be Merry
Another way to have a successful ride is to keep your body happy by staying hydrated and fueled. Continue to drink fluids throughout the rides and eat small amounts at regular intervals. Once your ride is over for the day, continue to refuel your body and keep hydrated. It will be hot and you will need fluids even after your ride is over each day. You should also get a good meal at the end of your ride to refuel for the next day. Focus on carbs and don’t overdo the alcohol. Finally, be merry. This may or may not improve your riding, but it is what RAGBRAI is all about. If you aren’t merry, you aren’t doing it right.
Take Care of Your Body
Riding 400 plus miles in a week is tough on a body, no matter who you are. Be sure to take care of yourself throughout the week. In particular you need to think about your seat area. As mentioned in a previous blog, taking care of your underside is crucial for a comfortable and enjoyable ride. You should consider using chamois cream to keep your skin lubed to avoid chafing and irritation from riding.
As soon as possible after finishing your ride for the day, try to shower and change clothes. You don’t want to spend the day in your damp cycling shorts. If you can’t shower right away, at the very least, clean yourself off with baby wipes or hand sanitizer until you can properly wash. The quickest way to ruin your week is to develop saddle sores. Take my word for it and don’t test it yourself.
Take Care of Your Bike
If your body is in great shape but your bike isn’t, that’s another way to ruin your ride. There’s nothing worse (except saddle sores) to wreck your week is to be in shape and ready to ride and then have a bike breakdown, especially one that can’t be fixed. There are bike shops all along the ride who can fix almost anything but try not to test their services unless absolutely necessary. There will be enough others using them!
Check over your bike before you leave. If anything isn’t working just right, get it checked out. Check your tires for any cuts or cracks. If a tire isn’t holding air for a couple of days consider changing tubes. Make sure nothing clicks, clunks or squeaks. Now is the time to take care of it, not while out on some rural Iowa county road.
Be Thankful
Yes, RAGBRAI is a physical challenge. That’s one thing that makes it so popular. Riding 400+ miles in a week is a huge accomplishment. But probably the main reason people ride RAGBRAI is to experience Iowa and Iowans, who are opening up their towns and showering you with their hospitality. Despite how tired your may feel at times, remember this is a reflection of the hard work you put in. Be thankful that you get to choose to do this and are able to do it. And thank all the people across Iowa and at RAGRAI HQ who make it all possible.
Have a great time and see you next year!
Find All 2025 Training Blogs
Find all of Coach Ertl’s Training Blogs, as well as the 2025 Training Plan in our Training section on RAGBRAI.com.
David Ertl is a USA Cycling Advanced Certified Coach. He coaches individual cyclists through the Peaks Coaching Group www.peakscoachinggroup.com/davidertl . Ertl also provides cycling training plans and ebooks at his website: www.CyclesportCoaching.com. He can be contacted at [email protected].
