Training Hints & Tips
Whether it’s a scenic 35km, an epic 160km, or anything in between, join Riders who every year go distances they never thought possible
JDRF One Ride is about the mission, not the kilometres, so there is no minimum length for any of our Rides. However, many people do complete the entire 160km course each year.
What are some tips to help me go the distance?
- The number one way to get better at riding a bike is by riding a bike. Set your distance goal and create a plan that will help you reach it. Join our training rides if there’s one local to you.
- Train and ride with a friend. There are two very good reasons to ride with a friend: It's safer and it's more fun! If anything should happen such as a flat tire, it's always better to have someone along to help. It is also more enjoyable to ride with others.
- Be sure to stay hydrated when you’re riding and training. You should take a sip from your water bottle every 10-15 minutes at least, even if you don't feel thirsty. By the time you feel thirsty, you are already dehydrated and it may become difficult to make up for lost water at that point.
- Stay fuelled. Cycling requires a lot of energy, and you will need to keep eating during your ride to have enough energy. Consider sports drinks, energy bars and gels, fruit and other easy-to-digest foods that are easy to eat and keep you fuelled.
Don't ride too fast! The objective is to complete the distance and typically if you can ride at least 16-17km per hour steadily, you will be able to complete the 160km distance.
What type of bike do I need to do JDRF One Ride?
The simple answer is any bike that is comfortable and that is in good operating condition. JDRF One Ride is not a race, it’s a ride with the objective being to raise funds for our cause and complete a distance that you select.
Most people use a road bike, which is a lightweight bike with narrow tires and anywhere from 18 to 27 gears, but some people use hybrid bikes, which tend to be more upright and have upright handlebars. The best advice is to get a bike that fits you well and on which you feel comfortable riding for several hours at a time.
How many miles should I ride in training for One Ride?
- Your longest training ride should be 75-80% of the distance of your ride goal. Why not 100%? Because if you can ride 80%, then you should be able to make it the last 20. In training, people typically get the ride over much quicker than at the JDRF One Ride, because we all have other things to do at home on weekends. Remember, at the Ride you have all day (almost) to ride the distance. So, if you pedal along averaging 16-17km/h.
- Your weekly distance travelled in training should equal or exceed the number of kilometres you plan to ride at the JDRF One Ride. So if you are planning to ride the 160km, then your weekly training rides should total 160km or more. All kilometres count and accumulate as far as your body is concerned. If you can consistently put in 160km a week in the final few weeks approaching your Ride, you will be fine. So five days averaging 32km will work if that's all you can manage. However, you should still be working your way up to a progressively longer ride each week, as described in #1 above.
What's the best piece of advice you can give me as a first time rider?
Allow JDRF One Ride to change your life. There are many riders who start out doing the Ride as a fundraiser or because a friend or family member was recently diagnosed with type 1 diabetes, and then discovered that they really enjoyed cycling, and have kept it up year after year. You can use the Ride experience to change your life and become more active, more fit, lose weight if you need to, and become healthier.
Supporting documents (coming soon)
- Course map
- Elevation chart
- Pace schedule
- Training guides