1. 2010 Cycle of Hope – ‘The Rockies to the Red’ Waterton to Winnipeg July 3 - 17 1400 kilometres Approximately 28,000 calories.. 283,000 contractions of your quads.. And homes for families :-)

2. Map from robcycles.com

3. Cycle of hope 2009 Raised over $145,000

4. You have 104 days to get ready.. That’s 5 training cycles.. not a lot really

5. How much training is enough?... Too much? What about weight training? What should I eat?

6. I don’t want to be an athlete, I just want to have fun :-)

7. I’ve never met anyone who hated being more fit

8. More is better, or is it? Exercise stimulates cells Cells respond during recovery

10. More is only better when you’re ready Too much too soon and you will simply increase how tired you are, not how fit you are

13. You don’t need to train 120k/ day in order to ride 120k/ day

15. Reduced haemoglobin Dehydration Over Hydration Reduced white blood cell count Overreaching/ overtraining Fatigue Repetitive strain injury

16. Bogus!

17. 3 to 5 rides per week 1 or 2 up to 3 hrs easy to moderate intensity. Lactate 1.5 to 2.0 1 60 min ride with 2 X 20 min at LT 1 intensive interval session: Repeats of 1 to 3 minutes with 2X or 3X rest

18. When recovered do a little more When fatigued do a lot less, or nothing

19. Your final week MUST be a taper Reduce hours by 30%, maintain intensity. 3 Days prior to start are off

20. Share the work by drafting Start each ride with a warm up pace

21. Nutrition What’s the first thing that comes to your mind when you hear the word “vitamins”

22. food or pills?

23. Nearly 100% of “performance enhancing” products do absolutely nothing

24. One-a-day supplements have no positive effect on health Eating fruits and veggies daily reduces the risk of cancer

25. During the winter up 97% of Canadians will become vitamin D deficient

26. PEI population: 90% had low folate intake 50% had low vitamin C and magnesium intake

27. 1 in 7 young adults is deficient in vitamin C

28. Go to your doctor for a CBC

29. So does grape juice 50/50 water Sports drinks work

30. So do raisins and dried cranberries Gels work

31. Trigger Points Hyper-irritable spot within a taught band of muscle

33. Trigger point massage Good quality sleep Stay fuelled and hydrated Don’t push beyond your limit

34. Enjoy the ride rhinofitness.ca