JEWISH INSPIRATION. SUSTAINABLE COMMUNITIES. WEBINAR #1: ISRAEL RIDE 2016 TRAINING TIPS
ISRAEL RIDE 2016 WEBINAR SERIES OVERVIEW 1. Training Tips 2. Using Convio: The Participant Center 3. Putting the FUN in FUN-draising 4. Founder s Call 5. Life on the Road
TOPICS COVERED TODAY 1. Overview of the Israel Ride 2. Tips for Training n Choosing the right riding group for you n Planning your training program n Building the skills you need 3. Training With Your Community
OVERVIEW OF THE ISRAEL RIDE A Journey: The Israel Ride is a week long journey that brings riders on a route spanning up to 350mi / 563km through the south of Israel. An Inspiration: It offers participants aweinspiring views of the incredible landscape and culture of Israel. A Fundraiser: It is a central fundraiser for two organizations focused on creating sustainable solutions in the Middle East, the United States, and beyond!
MORE THAN JUST A RIDE A Tour: In addition to different riding routes, the Israel Ride provides exciting touring options for participants who want to explore the region. An Education: Staffed by Arava Institute alumni, you will get to hear from Israelis, Palestinians, and Jordanians, working together towards peace, environmental sustainability, and regional cooperation. A Community: Long lasting friendships have been formed within the Israel Ride community.
MORE ABOUT OUR PARTNER ORGANIZATIONS The Arava Institute for Environmental Studies: is a specialized academic institute that exists to ensure that environmental challenges provide a catalyst for dialogue, cooperation, and trust, rather than violence and conflict. Hazon: is a NY based non-profit that works to create healthier and more sustainable Jewish communities through partnership, educational curricula, JOFEE training, immersive programming, and developing Jewish institution sustainability tools like the Hazon Seal of Sustainability. These two organizations work together to coordinate and staff the Israel Ride.
MEETING THE ISRAEL RIDE COMMUNITY
MEET YOUR FELLOW RIDERS Alumni New Participants, 117 Israel Ride Alumni, 56 Ages 10-19 20-29 70+ 50-59 60-69 30-39 40-49 Religion Non-Jewish I'm not religious Just Jewish Secular Renewal Reform Reconstructionist Orthodox Conservative Conservadox 0 20 40 60 80 100 Israel Visits Lived in Israel 6 months or more More than 8 times 4-8 Times Israeli resident Once First Time in Israel 2-3 Times
FROM ACROSS THE GLOBE 46 10 9 2 1 2 2 2 2 6 12 9 24 5 16 2 6 3 1 AUSTRALIA 1 1 6 5 ISRAEL
TRAINING FOR THE ISRAEL RIDE
PLANNING YOUR TRAINING PROGRAM 1. Set your goals 2. Decide how rigorous your training will be 3. Choose your gear (next pages) 4. Get Started!
WHAT TO WEAR WHILE RIDING 1. Helmet: Wearing a helmet is the most effective way to prevent a life threatening accident. It is mandatory to wear a helmet when cycling. 2. Bike Jersey: Do not wear cotton shirts or sweatshirts which absorb moisture and become extremely uncomfortable. 3. Bike Gloves: To protect hands from blisters and slipping on the handlebars. 4. Bike Shorts: Choose shorts made of Lycra Spandex. The padded liner is essential to a comfortable ride. 5. Sneakers or Bike Shoes: It is essential to wear comfortable and supportive closed-toed shoes while cycling. 6. Bike Socks: Feet get sweaty, so it is important to have breathable socks. We also sell Israel Ride socks on our website! 7. Water Bottles: Cages can easily attach to the frame of your bicycle for carrying 1-2 water bottles on your bike. 8. GPS/Speedometer: Keep track of your mileage and current speed. See more in the Rider Handbook and online at www.israelride.org/training
CHOOSING YOUR RIDING GROUP 1. Shomrim n 35 miles per day n Ride until lunch and then take a local tour 2. Tzofim n 55 miles per day n Ride all day from hotel to hotel 3. Chalutzim n 75 miles per day n Ride all day with extra climbs
TRACK YOUR TRAINING Week Your Mileage Chalutzim Goals (75 miles/day avg) Tzofim Goals (55 miles/day avg) Shomrim Goals (35 miles/day avg) Weekly Long Week Long Week Long Week Track Your Daily Mileage Total Ride Total Ride Total Ride Total 1 35 50 25 35 15 20 2 35 55 25 40 15 25 3 40 60 30 45 20 30 4 40 65 30 50 20 40 5 45 75 35 55 25 45 6 45 80 35 65 25 50 7 50 90 40 70 30 55 8 55 95 45 75 30 60 9 60 100 50 80 35 65 10 65 110 55 90 40 70 11 75 130 60 100 40 75 12 35 55 30 45 20 35
KEY SKILLS TO DEVELOP 1. Gearing and Cadence n Be one with your bike n Maximize power output 2. Bike Handling n Avoid obstacles n Move your body 3. Braking (not breaking!) n Brake before you need to n Left (front) vs. right (back)
BUILDING YOUR STAMINA 1. Distance n Work up to your average mileage goal n Time in the saddle 2. Repetition n Ride multiple times every week n 2-3 consecutive days 3. Learn Your Limits 4. Non-Bike Exercise
HOW TO HANDLE THE HILLS 1. Attack the Hills n Take advantage of descents n Use momentum n Manage your gears 2. Easy on Descents n Brake early n Feather your brakes n Shift your weight back
PREPARING FOR CHALLENGING CONDITIONS 1. Urban Cycling n Car doors n Use hand signals 2. Riding in the Rain n Proper clothing n Slow down 3. Heat Safety n Water and energy drinks n Get accustomed to heat
GROUP RIDING 1. Be aware of fellow riders n Call out when passing n Stay single file on busy roads 2. Take care of fellow riders n Stop 3. when someone is stopped Groups Ride Together n No Rider left behind n Lead and sweep Riders
NUTRITION (SEE RIDER HANDBOOK) 1. Know your body 2. Carb up 3. Lots of protein 4. Easy to digest foods (simple sugars) 5. Salts (electrolytes) 6. Water!
JOIN THE ISRAEL RIDE COMMUNITY
TRAINING WITH YOUR COMMUNITY 1. Connect with us on Facebook n Like the page: https://www.facebook.com/israelride/ n Join the group: In the search box, type: The Israel Ride Group, and request access 2. Check out www.israelride.org/events for upcoming events in your area n Organize a training ride or event in your area n Contact Sam Schauer: sam@israelride.org
JOIN/ORGANIZE A LOCAL TRIBE RIDE Training Rides are getting a makeover! Now called Tribe Rides, we are hosting a series of community-oriented fun rides throughout the spring and summer. Get in shape, get outside, and get connected to an incredible community of cyclists! If you are interested in hosting a Tribe Ride or training ride please contact Sam Schauer at sam@israelride.org.
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