Triple Tips from 27 Year Veteran Sue Meinerz

Triple Tips from 27 Year Veteran Sue Meinerz

Are you ready for the 28th running of the Triple Bypass?
By the time you read this it will be less than two weeks until the 28th Triple/Double Bypass on July 9th and 10th. Are you excited? Are you ready? I met many first time Triple riders at the June 11 training ride so I’ll run through some last minute suggestions so you all make it to the finish line in good form and with a big smile!
Training — With the ride less than three weeks out your training over the next two weeks should consist of longer rides at altitude on portions of the route. Check the calendar at www.teamevergreen.org if you want to join group rides (6/19 Mt Evans; 6/26 Loveland Pass; 7/2 Vail Pass). These rides will let you fine tune your equipment, clothing and nutrition choices for ride weekend, see how you do at altitude and meet some fellow riders.
Equipment – make sure you are testing any new equipment/gears you plan to use on ride day. For our mountain descents you want to check that your wheels are trued, tires have plenty of good rubber and brakes work. Check the tubes and CO2 cartridges …old tubes can get holes after living in the seat pack for months. Saddle comfortable? Cleats on shoes ok? Drivetrain should be cleaned and lubed before the ride. If you’re don’t want to do this yourself, NOW is the time to get your bike into a good shop for a tuneup. Don’t be that person that shows up on the last night begging for emergency service. If you don’t know how to change a flat, now would be a good time to learn.
Clothing – Our mountain weather is so unpredictable. I’ve seen everything from sun, rain, wind and snow. I like to carry arm and leg/knee warmers, and a jacket, all of which fit in my jersey pockets. I like to ride with bib shorts since they don’t bind around the middle letting you breathe easier and they also don’t shift around, minimizing chamois irritation. If you haven’t bought new shorts lately you will be surprised at the advances in chamois technology. Clean shorts, chamois butter and a saddle that fits you are really important on these long rides. I also carry sunscreen and medical gloves (helpful to keep your hands warm on a rainy day and for changing flats).
Nutrition — ride day is not the time to try new food. If you don’t have a favorite nutrition product make sure you check with your local bike shop and test some items on these final training rides. I like to have two water bottles on my bike, one with an electrolyte drink and the other with a powdered nutrition mix. I can carry extra powder in my pockets so I can remix additional bottle with water from the aid station. I supplement this with solid food (bagels, bananas, energy bars) at the aid stations. On these long rides it is very important to take on water/nutrition throughout the ride. Recommendations include one water bottle per hour and 200-300 calories per hour during ride.
Day before ride – Ready for one last tuneup ride? Join us at Bergen Park at 9 am for a short, easy ride. After this ride, pack up everything you will need for tomorrow and put it in the car. Every year someone forgets their shoes, helmet or front wheel! Confirm your ride if you are carpooling, set your alarm for the morning. Drink water throughout the day so you don’t start out the ride dehydrated. Settle down for a nutritious dinner and get a good night’s sleep. You’ve done everything to get prepared so no sense worrying about anything now. Tomorrow will be awesome! I plan on having dinner at Tuscany Tavern which is right at the start line. Rick’s business is really impacted with all our weekend events so let’s keep him in mind for pre/post ride dinners or lunch for your waiting family.
Ride day – Don’t skip breakfast. If you can, eat 400-500 calories 2-3 hours before the ride. I know it’s early but don’t take off on a completely empty stomach. It’s important for first time Triple riders to pace themselves and not get into the red zone on the first climb. The temptation is to try and keep up with your buddies but it’s best to pace yourself. After you finish this year, come back next year and challenge your friends. Don’t lounge too long at the rest stops. Use them for a quick port-a-potty break and grab some fresh water and nutrition and continue on your way. You don’t want your legs to stiffen up and you want to try and beat those afternoon thunderstorms. There’s lots of food and beer at the finish line. Today’s the day to enjoy the scenery and take in the view.
Safety – Please be polite as you fly through the communities along the way, especially the Georgetown railroad area. Our ride has a huge (hopefully positive) impact on these communities and wouldn’t be possible without everyone’s cooperation. If you are doing this at a social pace, please, please ride to the right so the hammerheads can pass on the left. Keep a straight line, especially on descents. You can go as fast or slow as you like but just be predictable, this will keep everyone safe.
Pay extra attention trouble spots — metal poles when entering/exiting bike paths; Vail bike path descent has a hard right turn at bottom of steep descent; final 10 miles into finish where everyone is tired; excited and not necessarily using good judgement.
Post ride – grab a medal as you cross the finish line and be very proud of your accomplishment. Park your bike in the secured bike storage, find your friends and family, grab a recovery drink or beer, an awesome lunch from Footer’s Catering, take advantage of the massage tables, maybe a nap! Then, get ready for the Double return trip tomorrow, the Bob Cook Mt Evans Hill Climb next week or start planning for next year’s Triple!
Thanks for joining us. It is so inspiring to meet riders of all abilities from all over the country. Check out the Triple Bypass stories http://teamevergreen.org/tbp/triple-bypass-stories/ on the website to read some inspiring stories. If you have a story, please share why you ride. One of the reasons I ride is the $1,800,000 in donations Team Evergreen has donated back to the community over the past 12 years.
If you have any questions or thoughts, feel free to reach out to me.
SueMeinerz227

Sue Meinerz, 27 Triples
Team Evergreen Board of Director
USAC Level 2 Coach
sue@teamevergreen.org

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