The temperatures for St. George this weekend are forecasted at 60 low to 90 high degrees.  The courses all involve climbing so here are some tips to make your ride more enjoyable:

            Pre-ride hydration.  Start over-hydrating today, tomorrow and on Saturday morning – drink plenty of water and stay away from caffeine and alcohol.

Pre-ride eating.  Carbo load – eat the same total amount of calories as usual, but eat more quality carbs like pasta, beans and / or rice.  Sodas are not quality carbs.  Decrease meat product calories and increase good carb calories.

            During ride hydration.  Have your bike fitted with two water bottle cages and two large size bottles  OR

            Wear a 70 – 100 oz. water bladder pack and put some ice in the pack before adding you liquid refreshment.

During ride eating.  Carry a few gel packs, ex:  Clif Shots, Clif Bloks, Hammer Gels taste best.  These are for backup or if you don’t like what the rest stops provide.  Get a product with sodium, potassium and some sugars.  Candy bars maybe not so good.  Clif Bars OK for solid snack.

Rest stop food.  Eat bananas, orange slices, nuts without the chocolate candy.  Over-hydrate by drinking extra water and put some energy drink in your body.

            Bike repair items.  Carry two spare tubes and an air pump or CO2 pump with cartridges that will work with your tube’s valve.  Most are Presta type.

            Carry a small pocket knife or other sharp object to pry flat-causing debris out of you tires before putting in a new tube.

Carry something that identifies you and how to locate an emergency contact.  This could be an ICE number loaded on your cell phone or on a piece of paper in a plastic bag in your pocket.

On Saturday morning from 0600 to 0645 hrs, I will be near the Cactus Hugger registration / packet pickup area.  Look for the BBTC sign or ask one of the event volunteers.  I will be there on Friday for a short time after 1500 hrs.

TCoffey