Tips for the Iron Girl Atlanta Bike Ride

As you know, the Iron Girl Atlanta bike ride is 18 miles long. There are some hills on the course along with some nice scenery. You will want to be prepared mentally to complete the ride and still be able to run, or walk, the 3 miles to the finish. Here are some tips to help you do just that.

Start off easier than you think you need to go. You will likely be excited about being done with the swim and ready to move on to the next segment. Control that energy and don't pedal too hard at the start. Take the first 5 or 10 minutes to get comfortable and relaxed as much as you can.

Always ride to the right so others can pass. If you need to pass, check behind you to make sure it's clear, move to the left, and pass someone. Do not spend more than a few seconds riding side-by-side with someone else. Otherwise you will be blocking the way for other riders.

The hills can be challenging if you let them psych you out. Don't let them. Take one hill at a time and just keep pedaling. Choose a gear that will make it easier for you to ride instead of a harder gear one that will cause you to slow your legs down and make you really push hard. Also, if you have to walk your bike then do that but only give yourself permission if you simply can't do it pedaling.

Do not stop when going uphill if you can avoid it. This way when you start riding again you will be on a downhill where it's easier to get going again. Need a drink? Go OVER the top before you stop to reward yourself with a drink. Need to adjust something? Go OVER the top if you can.

You will need to have a water bottle on your bike. Drink a few ounces every 10 or 15 min. Don't wait until you are very thisty because then you are already dehydrated. Unless you are comfortable reaching for your bottle while you ride, be sure to stop on the downhill side of a hill. And make sure you are way to the right so you are out of the path of other riders.

You will also need nutrition on the bike. Nutrition means both electrolytes (like salt) and calories. You can use a sports drink like Gatoraide that contains carbohydrates (energy), electrolytes, and liquid. This can be a substitute for the water.  If you don’t like sports drinks you can stick with water but take in something that contains electrolytes and calories. Sports Beans, a type of jelly bean with electrolytes in it, are good and taste like candy (because they pretty much are!) You can eat a few of these every time you drink water. About 150-250 calories is as much as you’ll want. That’s about 2 packages of beans.

A 3^rd alternative is to drink a non caloric drink with electrolytes and then consume energy gels, sometimes called Gu. Unless you are experienced with this I would stay away from this option for the ride.  Gatoraid , Poweraid (or similar sports energy drink), or water and Sports Beans are simpler choices.

The next post will be on the bike rules about drafting, blocking, and the like that are enforced during the race.