2011 rtr rider manual

8/7/2019 2011 RTR Rider Manual

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RideR Manual

J u n e 1 1 - 1 7 2 0 1 1


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Greetings Cyclist

Congratulations! You have been selected to participate in the 26th annual Denver PostRide The Rockies Bicycle Tour presented by Wells Fargo. You are in or a thrilling adventureand antastic ride!

This June, you will be treated to six scenic mountain passes, one loop ride and 22,000eet o vertical gain over the course o six days and 412 miles. Your journey will beginin the picturesque mountain town o Crested Butte and nish on the historic streets oGeorgetown. Other host communities include Buena Vista, Edwards, Steamboat Springsand Granby.

Ater a rewarding day in the saddle, you are sure to be entertained by an impressive line-upo guest speakers at our aternoon cycling seminars and by the estivities in each host town.

Whether you are a rst-time participant or a veteran o our Tour, you most likely have anumber o questions. The 2011 Rider Manual will guide you through inormation that willhelp to ensure a successul and sae ride.

We encourage you to continue to visit our web site throughout the spring and summer as itis updated requently. Should you have any questions not addressed in this manual, pleasegive us a shout.

Heres to tailwinds!

Best,

Contact InormationAddress The Denver Post

Ride The Rockies101 W. ColaxDenver, CO 80202

RTR General Line 303.954.6700Fax 303.954.2784Web Site www.ridetherockies.com

Tour Director Chandler D. [email protected]

Tour Assistant Chris [email protected]

Elizabeth [email protected]

Tour Intern Angela [email protected]

CommunityRelationsCoordinator


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Table o Contents

What is RTR 4Dates to Remember 4Registration 5Cancellation/Reund Policies 5Route Map 6Start Town Site Map 7Finish Town Site Map 8Lodging 9Sherpa Packer Ltd. 10Support Services 11

Ryder Baggage Trucks 11 Shuttle Buses 11 SAG Vehicles 11

Bicycle Corral 11 Aid Stations 11 Bike Technicians 11 Medical 11 Sports Massage 12 Chiropractor 12 Yoga Stretch 12

Inormation Center 12

Transportation 13Bike Shipping & Receiving 14

Boxing Your Bike 15Ride Sae * Ride Smart 17Meals 18Equipment 18What to Bring 18Training 20Nutrition Tips 21Cycling Seminars 23Beer Garden & Entertainment 23Denver Post Community Foundation 24Weather/Climate 25Photography 25Private Support Vehicles 25RVs 25Emergencies 26

Tour End Celebration 26Ride Hard, Tread Lightly 27Bike Shop Coupon 30RTR Merchandise 31Demos 32Rider Area 32Clinics 32Volunteer Sta 32

USGS 33Partners 34


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What is RTRThe Denver Post Ride The Rockies is an annual bicycle tour that takes 2,000 cyclists,assisted by more than 100 volunteers, on a 6-7 day ride on paved roads through ColoradosRocky Mountains each June.

Ride The Rockies route is dierent each year, but always climbs a ew challenging mountain

passes and showcases the states spectacular scenery. Daily rides can be as short as 35miles or as long as 100 miles, but generally average 60-70 miles.

While the Tour route changes each year, the benets and responsibilities o the hostcommunities remain the same. Benets include publicity, positive economic impact,und-raising opportunities and a grant provided to an eligible non-prot agency in eachhost town by Denver Post Community. Cyclists in 2010 spent an average o $250,000in a 24-hour period in each town and many cyclists return as tourists at a later date.Host communities provide alternative lodging, inexpensive community meals, and

entertainment.

Riders on past Ride The Rockies have represented all 50 states and 18 oreign countries.Ride The Rockies is a non-competitive event open to cyclists o all ages and riders areencouraged to ride at their own pace.

Proceeds rom Ride The Rockies benet The Denver Post Community Foundation. Allunds raised are returned directly to the community.

Dates to RememberPartnering Bike Shop Training Rides & Clinics April - JuneFirst Time Riders Panel April 18Cancellation Deadline May 6Wheat Ridge Cyclery RTR Clinic May 17Denver Post RTR Special Section June 5Registration/Packet Pick-Up June 11Ride The Rockies Bicycle Tour June 12 - 17


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RegistrationUpon arriving in Crested Butte, you will register at Crested Butte Community School (seemap, page 7). Registration will be open rom 12:00 p.m. to 6:30 p.m. on Saturday, June 11. Iyou are unable to register on June 11, registration will be open rom 6:00 a.m. to 8:00 a.m.on Sunday, June 12.

At registration you will receive:

Ride The Rockies cycling jersey

Ride The Rockies cycling water bottle provided by Wells Fargo

ID wristband

Luggage tag

Bicycle tag Map Book (ride/activities guide)

Safety tag

The wristband, luggage tag, and bike tag are all printed with your registration number to beused or security and services. The wristband and luggage tag are color-coded to help youspot your gear. All ID items are non transerable. Attempting to transer registration itemswill destroy them.

Note: Registrations are non transerable. Each rider must pick up his/her own registrationpacket. Please bring a photo ID to registration.

LATE REGISTRATION: I youre planning to join the Tour ater it starts, youll need toregister at the Inormation Center located in each o the host communities. See page 12 orInormation Center locations and hours.

Cancellation/ReundAll cancellation requests must be received by Ride The Rockies by May 6, 2011 at 5 pmMST. No reunds will be issued ater this date. A $50 processing ee will be deductedrom each reund. You will only be reunded or the registration ee. Reunds will not beissued or voluntary donations to Denver Post Community or i you purchased an In-Training Tech T-shirt.

To cancel your registration, simply send an e-mail to [email protected].

We will reply with a cancellation conrmation email within two business days. You will becredited by Marathonguide.com within two business weeks.


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Start Town Site MapCrested Butte, Colorado

9th Street-

Spectator Parking

Ride The Rockies and its aliates are not responsible or any thet or

damages o vehicles and/or property let in the designated lots.

Crested Butte Community School818 Red Lady Ave.Headquarters SiteRegistration

Crested Butte Academy LotHwy 135 & Whiterock Ave.Weeklong Parking $15Hours: Saturday, 6/11 9am 6pm(Overfow across the street atsouth side o True Value)

Crested Butte Community School

818 Red Lady Ave.Cyclist Drop O


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Finish Town Site MapGeorgetown, Colorado

Ride The Rockies and its aliates are not responsible or any thet or

damages o vehicles and/or personal property let in the designated lots.

Georgetown Lake - North EndSpectator Parking(access rom 22nd St.)

Georgetown Lake - South EndWeeklong Parking $10Hours: Friday, 6/10 rom 4pm 8pmSaturday, 6/11 rom 6am 10am

6th & Rose St.Entertainment/Closing Ceremony


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LodgingCAMPING

Indoor or outdoor camping space will be provided or riders June 11 - 16.

Indoor group lodging is usually in gymnasiums, and space is limited. You must provideyour own sleeping bag and pad.

Showers and toilets will be available or those staying at Ride The Rockies acilities. Wewill be traveling with additional shower and toilet acilities to minimize cold showersand lines or acilities.

Lodging facilities open at 10:00 a.m. each day.NO BICYCLES ALLOWED INSIDE SCHOOLS!

You must provide your own tent or outdoor camping unless you have booked serviceswith The Sherpa Packer, Ltd. For an additional charge, Sherpa Packer will provide ullservice tent set-up and transportation. See Page 10 or more inormation on theseservices.

ACCOMMODATIONS

Hotel reservations are coordinated by Alpine Cycle Connection. Reservations arerequired.

Alpine Cycle Connection will provide accommodation booking services or Ride TheRockies cyclists. Participants who have been chosen in the lottery had an opportunityto submit their request or hotels, motels and ne B&Bs. Requests were submittedthrough Alpine Cycle Connections web site and were handled on a rst come rstserve basis. Cyclists, i inclined, may opt-in or baggage service to and rom their hotelthroughout the week as a part o their overall accommodation package. Please visitwww.cyclewithalpine.com or more details.

Please note: Coach USA Shuttles will transport cyclists to and rom the ollowingneighboring towns or additional overnight accommodations:

Crested Butte NA

Buena Vista SalidaEdwards Avon

Steamboat Springs NA

Granby Fraser and Winter Park


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BAGGAGE TRANSFER SERVICEHave you booked your own hotels or Ride The Rockies? Alpine Cycle Connection willtranser your bags directly to and rom your hotel, motel, or B & B each day during RideThe Rockies.

$104.00 Per Person for the week includes:

Custom baggage tags for your itinerary Morning pick-up of bags at your hotel Early afternoon drop-o of bags at your hotel

ALPINE CYCLE CONNECTION FEATURES:

Proven record of reliability & performance Radio dispatched vehicles and personnel Accessible by cell phone during week of ride

BAGGAGE TRANSFER SERVICE RESERVATIONS/ CANCELLATIONS - Reservationsrequired by May 13. There will be NO Baggage Transer Service sign up on Saturday,June 11. The $104 ee is a Per Person rate. Participants may NOT SHARE BaggageService. Partial weeks accepted. Additional $10.00 charge or reservations made aterApril 30. There is a $10 per person ee or cancellations received ater your booking hasbeen processed through May 13. No reunds ater May 13.

RESERVATIONS & INFORMATION: Registration or all ACC services may be done

on their website www.cyclewithalpine.com. I you do not have internet access or haveother questions, please call 888-702-5746 (888-70-ALPINE).

CONFIRMATION: Conrmation or all Alpine Cycle Services will be sent via e-mail inpd ormat ater your order has been processed (10 to 14 days). Please provide a valide-mail address that will accept e-mail with attachments rom cyclewithalpine.com. Iyou do not have access to e-mail please indicate on your order and we will providemailed documents. You will receive a response ater submitting your order to conrm

receipt. You may also e-mail us questions at [email protected].


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Support ServicesYour wristband, luggage tag and bike tag are your passes to the services provided byRide The Rockies. We will provide you with:

RYDER BAGGAGE TRUCKS -ONE bag per cyclist (70 lbs. max.) will be transportedthroughout the tour. This one bag must include your tent, sleeping bag, etc. Trucks willpick up and drop luggage near the Inormation Center in each town. Any gear youllneed while riding should be carried with you. Baggage trucks will open at 5:30 a.m. andleave each town at 9:00 a.m.NOTE: NO TRASH BINS. This type o luggage is hard to maneuver and is dangerous orour baggage sta to load.

All riders are responsible or loading their own bag into baggage trucks.

Please see baggage recommendations under What To Bring on page 18.

SHUTTLE BUSES - Shuttles will be provided in overnight host communities totransport you (and your bag, i necessary) in town and to neighboring communities (iapplicable). I you are staying at a hotel outside an overnight host community that is notspecied on page 9, you are responsible or your own transportation.

SAG VEHICLES - I you are unable to ride, sag vehicles will be available to transport youand your bicycle. Please do not misuse this important support service as they are there tohelp riders in need. Sag vehicles will make their nal sweep at 4:30 p.m. each day.

SECURE BICYCLE CORRAL - A secured bicycle area will be provided in eachovernight community, open rom 10:00 a.m. on arrival day through 9:00 a.m. theollowing day. Bicycles are let at your own risk. We recommend carrying a lock or useat other locations.

AID STATIONS - Rest stops will be located on the route approximately every 12 to 15miles. Fruit, water, Gatorade Endurance, light snacks, rst aid supplies, toilets, and handsanitizers are provided at aid stations at no charge. Route Vendors will provide morehearty snacks/meals o substance at a charge.

BIKE TECHNICIANS - Wrench-hands will be available to assist you i you have mechanicaldiculties on the route. Each rider must carry and know how to use equipment to patchand change tires. Technicians will also assist with bike assembly in Crested Butte. Ourthanks to each o our bicycle technicians: Wheat Ridge Cyclery, The Bicycle Doctor, BicycleVillage, Shimano, Sports Garage, Campus Cycles, and Bike Source.

MEDICAL SUPPORT - Ride The Rockies has gone to great lengths to assure yoursaety on this Tour. Stadium Medical will provide two ambulances or emergencymedical support on the route each day. Radio-equipped sta members will patrolthe route. A volunteer sta o Riding Medics will also be present. In the event o anemergency, you can identiy these individuals by their helmets, anny packs, and armbands. Riding Medics are MDs, RNs or EMTs and carry medical supplies provided bySt. Anthony Hospital to assist injured riders. St. Anthony Hospital will provide a medical


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station in each overnight town to assist with ride-related medical problems. Automaticexternal debrillators or use both on the route and in host communities are suppliedby Zoll.

SPORTS MASSAGE - Certied massage therapists will accompany Ride The Rockies toprovide sports massage therapy at the event headquarter sites in each host community.

Advance reservations are strongly recommended and will be taken on Saturday, June 11at Crested Butte Community School. $40 hal hour/$80 hour.

CHIROPRACTOR We are excited to work with certied Sports Chiropractor, Dr. DanMadu, who helped many people overcome aches and pains the last ew years on Ride TheRockies. He will join us again throughout the ride providing chiropractic treatments andadvanced sports rehab like Kinesiology Taping, Graston Technique and even BiomedicalAcupuncture or injured muscles and tendons. Advance reservations or Dr. Madus

services will also be taken on Saturday, June 11 at Crested Butte Community School.

YOGA STRETCH

We are happy to once again provide yoga stretch classes at the 2011 Tour. A certiedyoga instructor will be leading classes daily during the Tour. It will be a basic orm oyoga with stretches geared to cyclists. All levels are welcome.

Class size will be limited to 20 people. First come, rst served.

Schedule:First class rom 5:30 p.m. 6:00 p.m.Second class rom 6:00 p.m. 6:30 p.m.

Visit each towns Inormation Center or reerence your Map Book or class locations.

RIDE THE ROCKIES SUPPORT SERVICES ARE PROVIDED ONTHE ROUTE FROM 6:00 A.M. TO 4:30 P.M. EACH DAY.

Inormation CenterRide The Rockies Headquarters in each community is the Inormation Center. Servicesinclude registration or riders unable to participate in the entire Tour, message board,daily nutrition tips, yoga schedule, directions to services and events in host towns, andlost and ound. The Inormation Center is open rom 10:00 a.m. to 6:00 p.m. each day.Locations are:

Saturday, June 11 Crested Butte Community School Crested Butte

Sunday, June 12 Buena Vista High School Buena VistaMonday, June 13 Battle Mountain High School EdwardsTuesday, June 14 Steamboat Springs High School Steamboat SpringsWednesday, June 15 Steamboat Springs High School Steamboat SpringsThursday, June 16 Middle Park High School GranbyFriday, June 17 Downtown, 6th & Rose St. Georgetown


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TransportationCharter transportation is coordinated by Alpine Cycle Connection. Reservations arerequired.

CHARTER BUS TRANSPORTATION

SATURDAY, JUNE 11OPTION #1A - 8:15a.m. Bus rom Highlands Ranch Park & Ride to Crested Butte - $65OPTION #1B - 9:00a.m. Bus rom Denver (Coach USA lot) to Crested Butte - $65Denver parking and departure point: Coach USA Lot at 14000 West 44th Ave.Weeklong parking available at no charge.OPTION #1C - 10:00a.m. Bus rom Georgetown to Crested Butte - $55OPTION #1D - 12:00p.m. Bus rom Denver International Airport to Crested Butte - $65OPTION #1E - PER FLIGHT Van rom Gunnison Airport to Crested Butte - $35

The drop location or all options on 6/11 is the Crested Butte School. There will be NOweeklong parking at the Highlands Ranch Park & Ride, Option #1A.

FRIDAY, JUNE 17

OPTION #2A - 12:30p.m. Bus rom Georgetown to DIA - $44OPTION #2B - 2:30p.m. Bus rom Georgetown to DIA - $44OPTION #2C - 2:30p.m. Bus rom Georgetown to Denver (Coach USA lot) - $39OPTION #2D - 2:30p.m. Bus rom Georgetown to Highlands Ranch Park & Ride - $39

CHARTER BUS RESERVATIONS/ CANCELLATIONS Reservations must be madeand payments received by May 13. Additional $10.00 charge or reservations madeater April 30. Cancellations received ater your booking has been processed thruMay 13 incur a $10 per person processing ee. No reunds ater May 13. Limited seatingavailable at current prices.

BICYCLE TRANSPORTATION

Bus ares include transportation o one bicycle. Bicycles must be boxed in an approvedcontainer or ALL transportation options. (See instructions on page 15.) You may alsoutilize High Country Shipping (877-231-1363), the selected bicycle shipping service orRide The Rockies. (See details on page 14.)

AIR TRANSPORTATION

Alpine Cycle Connection can provide airare on all major carriers who service theColorado market. In addition, we can provide special Summer Bulk Airares on: United,

American, and Delta. These bulk contracts enable us to provide you with a wide rangeo choices to get you to your destination, and are less restrictive than regular retailares. Options include fights into Denver International Airport and the GunnisonAirport.


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Your Bike

& LuggageShipping Pros

Ship with Us

& Enjoy:

*Fed-Ex Shipping

*Bicycle Assembly

*Campground

Delivery

*Bike Box Storage

*Fantastic Servicewith CompetitivePricing

877.231.1363

We Take the Lug Out of Luggage

www.HighCountryShipping.com

Bike Shipping & Receiving


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Boxing Your BikeTo ensure the sae transportation o your bicycle on airlines, chartered transportation orvia UPS, it must be boxed. To pack most bicycles you will need: 5 & 6 mm allen wrenchesand a pedal wrench or 15 mm open wrench.

1. I you do not own a case, get a bike box rom a bicycle shop. Be sure the box is largeenough to accommodate your rame size. You will also need a parts box to hold thepedals, other small parts and tools. I you are shipping a bicycle via UPS, please note130 dimensional inches (length plus girth) is maximum parcel size.

2. I traveling by air, defate your tires to approximately hal their normal pressure.

3. You may need to remove or lower your seat. I so, mark your seat post so you caneasily return it to the correct position. Loosen the seat post binder bolt, but do notremove it rom the rame. Remove or lower the seat post and saddle.

4. Remove the pedals and place them in the parts box. Note: The let pedal is reversethreaded. Both pedals are removed by turning the top o the wrench toward therear o the bicycle.

5. Remove handlebars and nest them within the rame:

Aheadset stem: Remove stem faceplate. Remove the handlebars. Replace stemaceplate.

Quill stem: Loosen the stem binder bolt, but do not remove it. If the stem and barsdo not move reely, place a piece o wood on the stem and tap it with a hammer.Remove the handlebars and stem.

6. Remove the ront wheel. Remove the quick release skewer rom the hub and placeit in the parts box.

7. Place a spacer between the ork dropouts to prevent the ork rom bending. (Asmall block o wood or an extra ront hub can be used as a spacer.)

8. Remove any other accessories that may interere with getting the bike in the box.Place small accessories in the parts box. (Some bicycles will require removal o therear wheel to t in a UPS approved box.)

9. Place tools in the parts box. (Youll need them to put the bike together.)

10. Pad the bicycle using cardboard, oam or bubble wrap, and put it in the box.

11. Put the parts box and the saddle/seat post, i removed, in the box.12. Place the ront wheel (and rear wheel i removed) in the box next to the rame.

13. Secure the bicycle in the box by padding it or tying it to the box.

14. Seal the box with packing tape.

15. Mark both sides o the box with a name and address.


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Visit www.youtube.com/user/DenverPostRTR or avideo tutorial on how to box your bike.


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Ride Safe Ride SmartRide The Rockies is conducted on open roads with vehicular trac. Roads include bothmarked and unmarked hazards. Though we go to great lengths to make the ride as saeas possible, always remember that saety is in your own hands and ride by these rules:

Wear a helmet at all times NO EXCEPTIONS Carry ID and relevant medical information Rules of the road apply; same rights and duties as the driver of any other vehicle Ride single le where necessary, maximum of two abreast when conditions allow,

do not impede trac Ride as far right as reasonable Obey all trac lights, signs, and regulations Pass on the left only, announce passing or hello or on your left

Use hand signals to indicate road hazards, stopping, slowing, right, and left turns Prepare properly nutrition, hydration, training, and sudden changes in weather

conditions Respect others: riders, volunteers, host communities, motorists, pedestrians, law

enorcement, and the environment Bicycle trailers and child seats are not permitted No headphones while riding Accidents often occur in pacelines. If you are inexperienced with drafting, do not

drat. Maximum paceline length is 5 cyclists Ride The Rockies support & safety services are provided on the designated,

marked route ONLY

Riding saely and considerately is vital to your enjoyment and the saety o other riders.The uture o cycling events in Colorado depends on your cooperation with the rulesabove.

Ride The Rockies reserves the right to terminate the registration o any participantdisobeying rules. Fees will not be reunded, and those involved will be ineligible oruture Ride The Rockies.

For additional saety tips and rules o the road visit bicyclecolo.org. Bicycle Colorado isa nonprot organization dedicated to encouraging and promoting bicycling, increasingsaety, improving road conditions, and providing a voice or cyclists in Colorado.


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MealsYou are responsible or all your meals. All host towns have restaurants and will beserving low-cost community meals.

Food will be available rom numerous sources on the route. Aid Stations are suppliedwith ruit, light snacks, water and Gatorade Endurance at no charge. Food vendors will

also be present at aid stations.

Always carry a water bottle and drink plenty o water. To avoid dehydration andbonking, drink beore youre thirsty and eat beore youre hungry.

For detailed nutrition advice see page 21.

EquipmentBe sure your bicycle and equipment measure up to the terrain o Ride The Rockies. Alightweight multi speed (1430) bicycle is necessary to climb the mountain passes youllencounter during the tour. I youre uncertain i your bike will make the grade, have itchecked out by a qualied shop.

We highly recommend a tune-up or your bicycle prior to Ride The Rockies. A couponfor a $10 discount at participating bike shops may be found on page 30.

Any changes to your bicycle or new equipment purchases should be done wellin advance o Ride The Rockies. Cycling shorts, gloves and shoes are stronglyrecommended or training and the Tour.

For more detailed equipment inormation, please visit ridetherockies.com/equipment.

What to BringWe suggest that you bring the ollowing items with you in a duel bag or on yourbike. This is not a complete list and should be used only as a guideline or packing.Remember, the baggage truck will only carry one bag per person. (70 lbs. max.)

Luggage will be unprotected once it is unloaded. We recommend using waterprooluggage or lining your bag with plastic trash bags. We also strongly recommend alarge, sot-sided duel bag or internal rame backpack. Ride The Rockies will not beresponsible or damage to hard-sided luggage, external rame backpacks, or luggageand camping gear strapped together.


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RECOMMENDED EQUIPMENT

cycling equipment*camping equipment**clothing and shoes or eveningssunglasses

sunscreen & lip balm

toiletriesinsect repellentjerseys or shirtsswimsuit

**CAMPING EQUIPMENTtent

sleeping bag & padtowel(s)pocket kniepocket fashlight or lanternFor indoor lodging, we suggest earplugs, a sleeping blindfold and nasal stripsfor snorers.

*CYCLING EQUIPMENTapproved helmetcycling shortscycling jerseyscycling glovescycling shoes

cold & inclement weather gear(long-sleeved jerseys or shirts,knee and arm warmers, tights, ull ngergloves, shoe covers, head band, cyclingjacket)

tire levers and patch kitsmall tool kitrame pumpspare tire & tubeslock


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TrainingRide The Rockies is a physically challenging event. Unless you plan to spend June 12 -17 nursing a sore backside and aching thighs, we recommend you spend enough timetraining to complete 412 mountainous miles o cycling in relative comort.

For detailed training advice and a sample training schedule, visit ridetherockies.com/

training.

I you havent begun training, start today. We suggest gradually building weekly mileageor the next two months. Plan to be able to pedal 150-200 miles a week comortably bymid-May.

Our recommended training schedule will provide you with three weeks o training at150-200 miles per week and a week o tapering your mileage immediately prior to

the Tour.

As part o your 150-200 mile weeks, include one weekend with two high mileage days(i.e. 70-80 miles each day). I you live near mountain roads, make them a regular part oyour training schedule.

SERVICES FOR CYCLISTS & RUNNERS:

Individualized Coaching

Lactate Threshold Testing

Cycling & Running Teams

Mobile Testing Lab


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Super Foods Super or Cyclingby Jessica Loring, Registered Dietitian

It is time to train! Training over the next ew months will require spinning, climbing,and distance. However, without establishing good nutrition and meal patterns, yourperormance will suer. With all o the buzz about super oods, or oods that providea health benet beyond basic nutrition, why not try and incorporate some o these

unctional oods into your cycling diet. Finding out what oods and supplements workon rides now, will make or a very successul ride in June.

Berries and Cherries

While you are cycling, you are taking in more oxygen than you would at rest. Not onlydo we inhale a lot o ree radicals in the air we breathe, but an increase in oxygenintake is thought to also increase ree-radical production within the body. Muscledamage, soreness, and reduced endurance can be related to these ree radicals. One

way to neutralize them is to eat a diet rich in antioxidants. Berries and cherries tastegreat and they are packed with essential antioxidants like vitamin C. Blueberries,cherries, and raspberries also contain anthocyanosides - a natural anti-infammatoryand pain reducer. Ater a long hard training ride, consider making a berry smoothie ortrying a glass o cherry juice. One added bonus is that cherries are rich in melatonin, anatural sleep aide - making getting your Zs that much easier.

Quinoa (Pronounced KEEN-wah)Red meat, chicken, sh, eggs, and dairy contain all o the amino acids essential or humannutrition and because o this they are considered complete proteins. On the other hand,most plant proteins are considered incomplete and lack a ew key amino acids the bodyneeds in order to build and repair tissues. Quinoa is a grain-like crop grown primarily forits edible seeds and is one o the ew complete vegetable proteins. It is easy to prepareand can be eaten cold or hot (you can even purchase instant quinoa cereal). Try eating thisin the morning, instead of oatmeal, to boast your ride. Quinoa contains branched-chainamino acids to help metabolize carbohydrates that are stored in the muscle as glycogen. Inaddition, this seed is naturally a our-to-one ratio o carbohydrates to protein which makes

it perect as a recovery snack. Eating a cup o cooked quinoa, with dried cranberries andalmonds, in the rst two hours ater exercise can jump start the reueling process and helprestore muscle glycogen stores more quickly.

SalmonAs a cyclist, you need protein or muscle growth and to repair muscle tissue damagedwith exercise. In addition, protein protects your lean mass and lean mass gives you morepower when you are exercising. On average, cyclists require 0.6 0.8 grams o protein per

pound o body weight per day. For a 150lb rider this would be approximately 90 120 gramsper day. One 3oz serving o salmon can contain about 22 grams o protein and less than5 grams o at. Salmon is not only a great source o protein, it is also loaded with omega-3atty acids. Omega-3 ats primarily work through reducing blood clotting, boosting yourimmune system, and decreasing infammation in our bodies. Beore you rely solely on anti-infammatory medications to help with your aching muscles, consider trying grilled sh or


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lunch or dinner. Recent research suggests that omega-3 acids may also enhance blood fowto your muscles, which could keep you riding longer, harder, and stronger. Preparing a mealthat includes a 3-4 oz portion o salmon, along with some power packed pasta, can be theperect balance to uel your ride.

Milk

Ater a long hot day in the sun, drinking a cold glass o milk may be hard to stomach.However, the types o protein ound in milk make it a perect recovery drink. One cupo 2% milk contains about 150 calories, 8 grams o protein, 12 grams o carbohydrates,and 5 grams o at. In addition, milk contains both casein (80%) and whey (20%)proteins. Casein is a slow digesting protein that keeps you ull longer while assistingwith at loss and muscle repair. Whey, on the other hand, is a ast digesting proteinwhich is why milk is a great choice during or ater exercise. Milk is also rich in Leucine,a branched-chain amino acid. It helps prevent the breakdown o muscle tissue aterrigorous exercise and encourages the growth o new muscle. Try chocolate milk or

added satiety and carbohydrates.

Sweet Potatoes

Though consuming an adequate amount o protein while cycling is key, cyclists mustalso eat a diet that is rich in carbohydrates: at least 60% o your total intake. Keep inmind that athletes who consume diets chronically low in carbohydrates are depletingtheir body o glycogen energy stores. Eating prior to cycling will not only eliminatehunger, it will help ensure that glycogen stores stay ull over long rides. Sweet potatoes

are a great source o complex carbohydrates or steady riding uel. Due to their highber content, they will not spike your blood sugar like white potatoes. Try mixing sweetpotatoes into pre-ride pancakes or snacking on a baked one or lunch. Sweet potatoesare also packed with vitamin A (beta carotene) and vitamin C. Beta carotene increaseswhite blood cell production or ghting inection and vitamin C has been proven tohelp repair connective tissue and promote wound healing. So i cold weather rides orroad rash have you run down, consider going orange.

It is important to determine your personal tolerance and what oods work best or youand when, beore the week o the ride. Now is the time to experiment and perect yourcycling diet in order to maximize you perormance.

For more inormation on basic nutrition and cycling visit ridetherockies.com/nutrition.


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Cycling SeminarsAternoons on Ride The Rockies will eature a series o cycling seminars. The serieswill be hosted by Olympic medalist and ormer pro racer Ron Kieel and include avariety o guest speakers. Further inormation regarding the 2011 cycling seminars willbe eatured on our web site and a complete schedule will be included in your tour MapBook. Cycling seminars will take place at 4:30 p.m. in each host community. Past guests

have included Bob Roll, three-time Tour de France racer, OLN cycling commentator,and author; USGS; Fred Matheny, cycling coach and writer for Road Bike Rider; NelsonVails, Olympic Silver Medalist; Steve Stevens, bicycle historian and owner of GoldenOldy Cyclery; Alison Dunlap, 2001 Mountain Bike World Champion; Dave Wiens, sixtime Leadville 100 Champion; Mike Kloser, World Champion Adventure Racer; and JePierce, 1987 Tour de France Stage Winner.

Beer Garden & EntertainmentAter a wonderul day in the saddle kick back with a cold beer provided by ournew partners at Odell Brewing Company and enjoy live music, organized by localchambers and visitor bureaus. Entertainment sites are located in close proximity to theheadquarter site. Shuttles will be provided i necessary. Please reer to your tour MapBook or entertainment and beer garden hours as they may vary in each town.


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The Denver Post Community FoundationProceeds rom Ride The Rockies benet The Denver Post Community Foundation,which works to improve and enrich the lives o those in our community by distributingmoney to local nonprots in the areas o arts, youth, education and human services.Last year, Ride The Rockies raised a record amount. In 2011 we hope to repeat andincrease this success. Returning for a fourth year is the Ye Olde Candy Shop; bags full

o candy will be sold or $1 along with a Commemorative Route Map Bandana!

SILENT AUCTION TENTRTR is celebrating its third year with the popular Traveling Silent Auction Tent. 2010 wasa huge success brining in over $16,000 or our charitable programs. Our partnering democompanies, sponsors and host communities have all graciously donated top o the linebicycles, components, weekend get-a-ways, and other exciting items or the auction.

The Silent Auction will begin online on May 20 so you can start your bidding early!The tent will be ready or your bids rom 10am to 6pm daily. The auction will closeon Thursday, June 16 at 5 p.m. in Granby. Please check in at the Silent Auction Tent tosee i you were the top bidder. Items may be claimed on Friday, June 17 at the SilentAuction Tent at 6th & Rose St. in Georgetown.

GRANT PROGRAMRide The Rockies/Denver Post Community grant program, designed to support

nonprot agencies that work to improve the lives o Coloradans in the towns hostingthe Tour, returns or its eleventh year. One $5,000 grant will be awarded in each hostcommunity. Ride The Rockies/Denver Post Community grant program unds nonprotorganizations that provide services or low-income children and youth throughrecreation, education, or the arts and/or agencies that oer direct-service literacyprograms. Since the program began in 2001, over $415,000 has been granted to townsthroughout the state. Join us or the check presentations during each cycling seminar at4:30 p.m. Consult your Map Book or locations.


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Weather/ClimateRide The Rockies has been scheduled during a time when we hope weather conditions willbe avorable, but in the event o inclement weather, the tour will continue to roll. Comeprepared or all types o weather, including rain, hail and possible snow showers at higherelevations. Carry inclement weather gear, including ull-nger gloves and shoe covers.

Cyclists camping out can expect temperatures to drop as low as 30F at night andshould bring a tent in addition to a sleeping bag. Sunlight at higher elevations can beparticularly intense. All cyclists should wear sunscreen to prevent sunburn.

PhotographySundance Images is happy to provide photography services again or the 2011 Tour!Photographers will be positioned along the route, taking great shots o cyclists on theride. As cyclists ride by, a large letter (alphabet A-Z) that represents the letter group

will be displayed. There will also be a clock present. Sundance Images will set up atthe end o each day at the headquarters or entertainment site. Cyclists may nd theirphoto by the letter group that was identied on the route and/or the time displayedwhile riding by. Please visit ridetherockies.com/merchandise or urther details.

Private Support VehiclesThe presence o private support vehicles is the most common complaint o Ride TheRockies cyclists and the greatest detriment to saety on the Tour. IF AT ALL POSSIBLE,

PLEASE LEAVE YOUR VEHICLE BEHIND. I you absolutely must bring avehicle

,please advise amily and riends to use alternate routes. Ride The Rockies will postalternate driving directions online prior to the Tour as well as hand out an alternatedriving directions fyer at Registration on Saturday, June 11.

RVsParking or RVs and private support vehicles is limited and available on a rst comerst served basis.

Crested ButteBehind Crested Butte Community School at Gravel Lot.East on Red Lady Ave then South on 9th to end o dirt road.818 Red Lady Ave.Crested Butte, CO 81224

Buena Vista

Buena Vista High School

S. Railroad & Marquette Ave.Buena Vista, CO 81211

EdwardsBerry Creek Middle School948 Chambers Ave.Edwards, CO 81631Overfow across the street at June Creek Elementary School.


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Steamboat SpringsRomick Rodeo Arena501 Howelsen ParkwaySteamboat Springs, Colorado 80487

Granby

Middle Park High School

795 N. 2nd St.Granby, CO 80446

Georgetown

Georgetown Lake22nd & Alvarado Rd.

Hook-ups and services are not available in these designated parking areas. RV parkinglots are subject to change. Please check-in at Registration on Saturday, June 11 or an

ocial RV parking pass and fyer.

EmergenciesEMERGENCY CALLS FROM HOME I your amily has an emergency messageor you during Ride The Rockies, they can leave a message at the Ride The RockiesEmergency Message Center at 303-954-6705. Voice messages will be checkedperiodically rom 6:00 a.m. to 10:00 p.m. during Ride The Rockies (June 11 17).

This service is or true emergencies only. All messages will be screened. Violators willnot be eligible or uture Ride The Rockies.

Tour-End CelebrationFriday, June 17 marks the end o the 2011 Ride The Rockies. Georgetown will hostthe tour-end celebration at 6th & Rose St. rom 9:30 a.m. to 3:00 p.m. (See map oGeorgetown on page 8.) Entertainment, ood and a variety o rereshments will beavailable.

Invite your amily and riends to join the party on the historic streets o Georgetownand celebrate your accomplishment. Parking will be available at Georgetown Lake andsurrounding neighborhood streets. Please be patient and watch or pedestrians whilending a parking spot. There will be a secure area provided or bicycles at 5th and RoseSt. at the school.

Other services such as showers, baggage, and Alpine Cycle Connection will be staged

at Georgetown Lake. Shuttles will be provided to and rom the nish line and stagingarea. Bike boxing/shipping will be staged near the bike corral at 5th and Taos in anopen parking lot.

Registered riders are automatically entered in a prize drawing or an assortment ocycling gear, including a Parlee bicycle and Mavic Ksyrium wheels. You must be presentat the closing ceremony to win.

*Closing ceremony is scheduled or 1:30 p.m.


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Ride Hard, Tread Lightlybrought to you by ZEROHERO

Its not always easy being Green with more than 2,000 riders on one bike tour, but in2010, we did it! Not only did we satisy our own urges to do the right thing but webecame a positive example or other bike events around the country. Now, in our 26th

year, well look to step it up again, challenging ourselves to urther decrease waste sentto the landll and increase the amount o compostable products we use. Well bringback our Sustainability Stage Winner Jersey Awards, which encourages our riders toeducate one another to minimize waste.

RIDE THE ROCKIES KEY SUSTAINABILITY PROGRAMS

Colorado Carbon Neutral

Ride The Rockies will support Colorado-based carbon osetting programs to balanceout the carbon dioxide emissions we produce during the event. While this osets 100%o emissions produced by the production o the event, you can do your part to makeyour travel to and rom the ride carbon neutral. Check the Tread Lightly page on ourwebsite or your opportunity to oset your carbon.

Waste Diversion Eforts

All headquarter sites, entertainment sites, and aid stations will be zero waste, diverting70 percent or more o our waste rom the landll. ZeroHero will utilize local recycling

and composting systems to turn waste into uture resources. All ood vendors willincrease the use o recyclable and compostable products. Zero-waste is also a stateo mind. Participants will have opportunities to learn and practice Leave No Traceethics along the route.

Ride The Rockies Legacy Programs

Its why we do what we do. Communities that we travel through will be the ocus olegacy programs, donations and grants, giving special consideration to promote biking

culture and healthy liestyles to our youth.

Sustainability Stage Winner Jersey AwardsBack again this year is the ZeroHero Green Jersey Awards. Each day we will be givingaway a limited edition green jersey to one rider we catch supporting the greeningprogram. Each day at 5:00 p.m., we will pull one o you on stage at the entertainmentsite to receive your award. Read more on page 28 about how you can be a part o thegreening program and have a chance to win the highly coveted GREEN JERSEY!


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Green RiderThanks to the support o ZeroHero and Panda Bicycles, we would like to introduce theGreen Rider! Watch or this rider wearing the Green Jersey and riding a sustainablyproduced bamboo bike provided by Panda Bicycles. I you do have the chance tomeet this person, make sure to be on your greenest behavior! The Green Rider isour eyes and ears among the rider community and will be highly infuential in our

Sustainability Stage Winner Award choice every day.

How can I participate in the sustainability eforts?

Put Waste in its Place

By taking a moment to properly sort your waste at one o the many ZeroHero wasterecovery stations, you make it possible to recycle and compost 80% or more o thewaste produced by RTR.

Reduce and ReuseConsider packing a set o a reusable plate, utensils and the all important beer cup. Iyou dont think you have the space or your dinnerware, at least consider relling yourbeer cup (you know you cant stop at just one) beore you compost that corn cup!

Ofset your Carbon

Although you are already treading lightly by pedaling your way through the Rockies,all the participants traveling to and rom the ride add up to a signicant amount o

carbon dioxide emissions. Weve partnered with Trees, Water and People based inFort Collins, CO to oset the emissions rom the production o Ride The Rockies.Please take a moment to read more about the carbon osetting programs that TWPadministers on the Ride The Rockies Tread Lightly web page. Here you will also nd alink to TWPs carbon osetting page where you can oset your own travel to and romRide The Rockies.


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VolunteerThink you know zero-waste? Help spread the word among your ellow ridersby volunteering to be a zero-waste educator. Spend a little time hanging out inront o a ZeroHero waste recovery station and help ellow riders sort out whatis recyclable, compostable and trash. Well prepare you with a quick training onzero-waste beore your shit starts. Volunteering is a great way to get your name

in the hat or the coveted Green Jersey!


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$10 oa tune-up and check-up at any o these participating stores:

Wheat Ridge Cyclery7085 W. 38th Ave. Wheat Ridge 303.424.3221

The Bicycle Doctor

860 Broadway Denver 303.831.7228

Bicycle Village

2802 S. Havana St. Aurora 303.750.1064

2100 28th St. Boulder 303.440.85252450 Montebello Square Dr. Colorado Springs 719.265.9346

8100 W. Crestline Ave. Denver 303.978.96999170 Wadsworth Pkwy. Westminster 303.421.4001

Sports Garage2705 B Spruce St. Boulder 303.473.0033

Campus Cycles2102 S. Washington St. Denver 303.698.2811

Bike Source2690 E. County Line Rd. Highlands Ranch 303.221.4840

2665 S. Colorado Blvd. Denver 303.759.5099

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W E L L S FA R G O

THE DENVER POST

L L G

N

E L L S FA G

T E E E ST

W E L L S F A R G O

T H E D E N V E R P O S T

Pre-Tour Merchandise

Visit our pre-tour merchandise site atridetherockies.com/merchandise orgo direct to pbjwear.com or brandnew 2011 technical gear and limited

edition items. Items will include aHincapie cycling hat; socks; hoodies;commemorative tour poster andcoee mug; and a limited editionvintage jersey. Quantities on all itemsare limited so order today!

31

Front

Back

R i d e T h e R o c k i e s

CRESTED BUTTE BUENA VISTA EDWARDS STEAMBOAT SPRINGS GRANBY GEORGETOWN JUNE 11-17, 2011


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DemosEach year on Ride The Rockies, numerous bicycle and bicycle component manuacturerstravel with the tour demo-ing their products. Ride The Rockies cyclists can test-rideproducts ranging rom Continental tires to Mavic wheels to Cinelli bicycles.

Heres how it works:

During the afternoon, you will have the opportunity to visit a Demo tent andarrange to test their product.

If its a bicycle manufacturer, theyll select a bike that ts you, adjust the saddleheight, then remove the pedals rom your bike and put them on the test-ridebike. The next day, you ride the test-ride bike while the manuacturer transportsyour bicycle.

If its a wheel maker, theyll remove your wheels and install a set of test-ridewheels. The next day, you ride the test-ride wheels while the manuacturer

transports your wheels.Most manuacturers do not charge a ee, though they may require a deposit charge onyour credit card to be reunded upon the return o the product. Most o the productdemos are very popular, so many o the manuacturers take advance reservations at theirtents starting Saturday, June 11 in Crested Butte.

To view all our participating demos, please visit our web site at ridetherockies.com/our-partners/demos.

Rider AreaBecome a fan of Ride The Rockies on Facebook! Interact with fellow riders; share pho-tos and videos, post wall messages, and join discussions. Also be sure to ollow RTR onTwitter! For more inormation, visit www.ridetherockies.com/rider-area.

Clinics1st Time Rider Panel

April 18 @ 5:30PMWells Fargos Hershner Room1700 Lincoln St.Denver, CO 80202

Pre-Tour RTR ClinicMay 17 @ 7:00PMWheat Ridge Cyclery

7085 W. 38th Ave.Wheat Ridge, CO 80033*Ron Kieel to lead road ride prior to clinic (space limited).

Volunteer StafRide The Rockies is made possible through the hard work and dedication o our volun-teers. We are most grateul and appreciative o their time and eorts. Please remem-ber to thank them while participating in the Tour.


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Our PartnersPlease support our Tour partners; they are an invaluable asset to our ride!


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.Colfax

CO80202

2011 rtr rider manual

Documents