When preparing for race day it is important to know what fuels your body needs and to practice with those fuels. It is all about consistency and balance.
For endurance rides your body needs consistent complex carbohydrates, water, and electrolytes.
There are a wide variety of products that can provide these combinations, but one that leads the way in providing COMPLEX carbohydrates that will not drop your blood sugar, full spectrum amino acids, and a full line of GLUTEN FREE products - Hammer Nutrition!
At the Ochoco Gravel Roubaix on August 26, 2017, we will have the following available to you:
- Heed Sports Drink - This will be available at the start line and every aid station
- Endurolytes Fizz - You will be given 2 packets in your swag bag
- Endurolytes Capsules - Available at every aid station
- Hammer Gel - Available in your swag bag, at the start line, and at each aid station
**All products available for purchase at Good Bike Co.!**
HEED SPORTS DRINK
Heed is a combination of complex carbohydrates and electrolytes with a full spectrum of amino acids and no citric acids! Enjoy Heed throughout your workout or race!
Cramping is your body's final warning signal that you're on empty electrolyte-wise. You should use this product before, during, and after and endurance activity to PREVENT cramping. It contains no refined sugars or artificial sweeteners
This is a quick and easy way to get electrolytes without the taste and without the calories. You should take 1 capsule per 50-60 pounds of body weight 30-60 minutes prior to exercise, each hour during exercise, and one dose immediately following exercise.
Contains long-chain complex carbohydrates for smooth, consistent energy release. There's only a trace of sugar, so Hammer Gel doesn't set off wild insulin spikes causing "sugar high" and "sugar crash." You should consume about one gel per hour during endurance activities
The search for the perfect bicycle saddle should begin with the following questions:
- How often do I want to ride?
- How far do I want to ride?
- How fast am I going to ride?
If you are a casual rider putting in less than 10 miles/week then you probably want the biggest, softest seat you can find.
On the other hand if you ever plan to ride more than 10-20 miles, you need to worry about something that is far worse than pain from a hard seat - chaffing. Those fat seats tend to rub so the further and faster you ride, the narrower you want your seat - to a degree.
Small, light, flexible seats are ideal for racers because they allow for full range of motion of the thighs and don't add much weight - things that may not matter to a casual rider.
And if you want to find the saddle that is just right for you, stop in to Good Bike Co. where you can see and feel a variety of saddles.
And don't forget your chamois shorts and chamois cream!
Did you know we have bicycle fit expert here in Central Oregon?!
Jay Dicharry, PT of Rebound Physical Therapy specializes in bicycle rehab, injury and prevention!
Whether you are trying to take your cycling to the next level, rehabbing an injury, or just trying to get rid of that knee pain he can help you find and fix the problem.
And trust me - he is thorough!
Learn more on their website HERE!
Or set up an appointment now: firstname.lastname@example.org / 541-419-8208
1. It is a great community event at our local Crook County Fairgrounds with live music from Hutch & Gentry, FREE food, a beer garden, and more!
2. Riding 10 miles is a great way to start your day!
3. You can do it with friends and encourage or challenge each other!
4. Everyone who registers will get a FREE Silipint and swag bag filled with lots of other great swag!
5. 100% of proceeds benefit The Center Foundation which funds our local high school Athletic Trainers!
6. It is only $15/person
7. Prizes are available JUST FOR REGISTERING and YOU DO NOT HAVE TO BE PRESENT TO WIN! We have Fitbits, T-shirts, bicycle bells, bicycle pumps, locks, helmets, gift cards and more! This may be the best raffle you will ever enter - and did we mention you will already receive a FREE SILIPINT?!
8. It is sponsored by Rebound Physical Therapy - our local Physical Therapy team with locations in Prineville, Bend, Redmond, Sunriver, and LaPine!
Colleges and post-graduate programs have a lot to consider when reviewing applications - grades, letters of recommendation, extracurriculars, hobbies, jobs, internships, and volunteer work. Its all important, but what really helps your application is diversity. If you have straight A's but nothing else, its just not impressive. But having even average to above average grades with a lot of other well rounded activities - that stands out!
Before applying to medical school I signed up for as many volunteer activities as I could find, and not just to pad my application, but because I really enjoyed getting involved with my community. This sort of mentality is essential for graduate school, particularly as programs become more competitive.
And not only does volunteering improve your chances of getting into the college or post-graduate program of your choice, it enriches your life. Knowing that you have helped make something possible or helped keep something going gives you a great feeling.
We are looking for volunteers for The Ochoco Gravel Roubaix on Saturday, August 26. You can volunteer for an hour or for five - anything helps and all volunteers get a free T-shirt. The Ochoco Gravel Roubaix is a gravel bicycle race that welcomes amateur to professional cyclists from around the Pacific Northwest while also offering a 10 mile Community Road Ride to help get more Prinevillians of all ages on their bikes. On top of that, 100% of the proceeds from this event will go to The Center Foundation to help fund High School Athletic Trainers in all of Central Oregon.
The event will be fun and action packed featuring live music from Hutch & Gentry, free food, and more!
And yes, you can participate in the 10 mile ride and still volunteer! Bring your whole family and enjoy this great event and our great community!
Fill out this online form so we know when you are available and a job assignment will be e-mailed to you: https://goo.gl/forms/BcwvRHwtjZrHoDLs1
I look forward to seeing you at the finish line!
Natalie Good, DO
The Ochoco Gravel Roubaix is a Gran Fondo style gravel race featuring 120, 80 and 45 mile loops through the Ochoco National Forest as well as a 10 mile road ride. 100% of proceeds help support our Crook County High School Athletic Trainer. In 2015 this event raised $3,000 for this cause and in 2016 hopes to raise over $10,000.
PRINEVILLE, OR (August 20, 2016) -- The Ochoco Gravel Roubaix is a Gran Fondo style gravel bicycle race through the Ochoco National Forest. The 120 mile loop has just under 9,000ft of elevation and is known as the “toughest gravel race in Oregon.” For 2016, the event will also feature a new 80 mile loop with almost 6,000ft of elevation and will continue to offer a 45 mile race with just over 2,000ft of climb. There are 4 racing categories and gender purse equality on all loops. Additionally there is a 10 mile road fun-ride for participants of all ages. Swag bags and t-shirts are included for all participants and all proceeds from this event help support the Crook County High School Athletic Trainer.
In 2015 the Ochoco Gravel Roubaix raised $3,000 in addition to community awareness which led to the hire of Michael Estes, Crook County High School’s new Certified Athletic Trainer. For 2016, this event is looking to help keep Michael in Crook County with a goal of raising $10,000.
Gravel bicycle racing is one of the fastest growing niches in cycling for many reasons – peaceful open roads, fresh air, and incredible challenges. And what better place to race than the Ochoco National Forest with thousands of miles of little travelled gravel roads once used for harvesting timber?! The Ochoco Gravel Roubaix will traverse across the western slope of the forest through old-growth ponderosa pine. The 120 and 80 mile loops will experience Big Summit Prairie, a high-country meadow that is home to a wide variety of stunning grasses, flowers, and butterflies while the 45 mile loop passes Steins Pillar a 350ft volcanic dome. There is no better way to enjoy this natural wonder than by bicycle!
The 2016 Ochoco Gravel Roubaix is scheduled for Saturday, August 20. All race loops will start and finish at the Crook County Fairgrounds in Prineville, OR where camping will be available for $5 per person per night. And beginning around noon on the day of the race there will be live music, food, a beer garden and more.
Race registration is available at www.ochocogravelroubaix.com.
Here are the highlights of the laws affecting cyclists on the road in the state of Oregon..
- Motor vehicles can cross the center lane in a non-passing zone but should be aware that if doing so causes harm or death to the cyclist, the motor vehicle operator is 100% at fault.
- Cyclists are required to be as close as is practicable to the right curb or road edge in almost all circumstances. They can, however, occupy the center of a lane if going the normal speed of traffic, making a left turn, or passing another cyclist.
- Cyclists can ride side by side (no more than 2 wide) if not impeding traffic
- Cyclists are not required to yield to cars behind them if keeping to the right or going the usual speed of traffic. Motor vehicles are required to follow at a safe distance and pass only when clear and safe
Here are my references:
Comment below with any additions, disputes or questions!
After a great first year we are so excited to announce that the 2nd Annual Ochoco Gravel Roubaix has been scheduled for Saturday, August 20, 2016!
The first year was more successful than we could have imagined. There were 128 racers from 4 states and 1 Canadian territory, several professional cyclists, around 50 volunteers, and $3,000 raised to support the Athletic Trainer Program at Crook County High School. We received a lot of great feedback from 2015 participants and will be using this feedback to help create an even better event for 2016. Here are some of the changes you can look forward to:
1. The 2016 event will be a Gran Fondo style OBRA race with cash prizes awarded
2. We are adding a 3rd gravel loop, 80 miles, to serve as a happy medium between the 120 and 45 mile loops
3. Though no one got lost on the 2015 course, we are planning to improve navigational systems through the forest for added assurance
4. We have set our fundraising goals at $10,000 to help keep our new Athletic Trainer at Crook County High School!
Registration is now available at www.ochocogravelroubaix.com! Get excited and share this with a friend to help us meet our goals for 2016!
High Desert Races, LLC
Promoting cycle tourism in Central Oregon through races and group rides.