• Concentrate first on learning how to ride safely and with endurance. The Subaru Elephant Rock likely will be one of the most difficult things, physically, that you’ve ever attempted.

• Always stretch before and after riding.

• Have your bike in the best mechanical condition possible. A touring or road bike is going to be the easiest to ride and is the most common type found on the Subaru Elephant Rock.

• Safety involves several items. The first is your helmet. DON’T GET ON A BIKE WITHOUT A HELMET. Safety equipment also includes gloves. If you fall they protect the palms of your hands. Riding safely is very important and very difficult to learn because there is no other ride like the Subaru Elephant Rock in terms of just numbers of bikes. Have a mirror on your helmet or your bike and use it.

• Carry a spare inner tube in case you have a flat. There are repair vans along the route, but chances are you will be waiting in line. Even if you do not have the knowledge to change a tire yourself, someone will be glad to help.

• Ride to the right. Leave room for others to pass on your left. There have been many close calls because a passing rider was forced into the lane with oncoming traffic.

• Ears and Eyes Open. Don’t ride with an iPOD or MP3. You need to hear and see everything and everyone around you. • Know your brakes and maintain distance between yourself and other riders. On a downhill, pump your brakes; use your right (rear brake). Pumping down on your left brake (front) can throw you forward over your handlebars.

• The greatest threat to your well-being on the route is not cars or trucks but other cyclists. Many riders may be riding for the first time surrounded by thousands of other cyclists. And, while this circumstance promotes a certain euphoria, it also holds hidden dangers, i.e., running into each other and falling down.

• Stop in safe and highly visible spots. Before you stop, make sure no bicycles or motor vehicles are immediately behind you. Stop at the right edge of the roadway and immediately move off the roadway. Stay clear of the roadway. Stopping is especially dangerous at the crest of a hill or on a curve.

• Call out to fellow cyclists when you are going to pass on the left or right or up the middle, or are pulling off or pulling on.

• Be predictable and don’t weave. Ride in a straight line to make it easier for those riding behind you.

• Don’t draft. (Drafting is when you ride closely behind another rider to reduce wind resistance). Drafting in a crowd is dangerous to yourself and others around you. Drafting vehicles is also dangerous and will not be tolerated on the Subaru Elephant Rock.

• Know what the road signs mean.

Food and Hydration

You also should carry some type of high-energy food. (Usually food is available when you want it, but there are always times when you may need a boost.)

Don’t put yourself in danger because you’re not drinking enough fluids. The temperature, wind, distance and previous day’s events all will determine your need for fluids. One rule of thumb is that a bicyclist should drink water every 15 minutes, but water is not enough. You should carry at least two water bottles with you. Because we sweat and lose those precious minerals when we exercise, we have to replace them through sports drinks and other fluids. And since certain beverages can hinder the effectiveness of some important vitamins and minerals, it’s a good idea to have some vitamins on hand.

Sugar and carbohydrates keep your body going on the Subaru Elephant Rock, but don’t try to eat them all at one sitting. It’s much better to eat several times a day than to try to pedal on a full stomach. And, as all seasoned Subaru Elephant Rock riders know, there’s always a food stand just up ahead.

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This list of rules for safety and etiquette has been developed as part of an overall Subaru Elephant Rock bicycle safety campaign. When combined with the legal rules of the road and when adhered to by riders, these rules make this event safer and more enjoyable for everyone. This section outlines these rules and gives some suggestions for physical preparation. For additional help, you might also like to visit our new road signs page!

1. The legal RIGHT.
Obey traffic laws. In Colorado, bicyclists enjoy the same rights as motorists. In accepting those rights, bicyclists also assume the responsibilities for riding in a safe and legal manner by:
• stopping completely at stop signs.
• obeying yield signs.
• not crossing yellow lines in your lane.
• riding to the right.
• signaling for turns.
• not cutting corners.
• riding in a respectable manner.

2. The RIGHT stuff.
Keep your bicycle in good repair. Have it readied for Subaru Elephant Rock, and then keep it safe to operate. It is especially important to make sure your brakes work well.

3. The RIGHT gear.
Wear a protective helmet. It is estimated that 85 % of bicycling accidents result in injury to the face or head.

Wear bright clothing to be noticed.

4. The RIGHT communications.
Signal turns and stops. The law says you must, but this point can’t be emphasized enough. Most accidents on the Subaru Elephant Rock involve two or more bicycles and most are the result of riders not letting others know of their intentions.

Sound off when passing. Use phrases such as “on your left,” “on your right,” or “coming through the middle.”

5. The RIGHT riding.
When stopping along the Subaru Elephant Rock routes, let those behind know of your plans. Make sure no bicycles or motor vehicles are immediately behind you when you stop. Stop at the right edge of the roadway and immediately move to the shoulder. Stay clear of the roadway, and park completely off of the roadway to make repairs, rest, visit, etc. Stopping is especially dangerous at the crest of a hill or on a curve, so be careful.

Don’t weave. Ride in a straight line to make it easier for those riding behind you.

Ride to the right. Leave room for others to pass on your left. There have been many close calls because a passing rider was forced into the opposite lane.
When turning, turn left from the center of the roadway, turn right from along the curb or shoulder, and stay to the right.

6. The RIGHT frame of mind.
Stay alert and use your brain when you ride. You must be constantly thinking and aware of what’s going on around you.

Pace yourself. The Subaru Elephant Rock is not a race. Not all riders travel at the same speed, so don’t try to keep up with someone who rides too fast for you. Riding too fast or in too high a gear is tough on your knees, heart and lungs.

7. The RIGHT attitude
Be considerate. The bicycling skills of those participating in the Subaru Elephant Rock cover the full range of the spectrum. Each rider must look out for someone else, as well as for himself.

Be a predictable rider. Don’t keep other bicyclists and motorists guessing about what your next move will be. A predictable rider is a safe rider.

Be courteous to passing vehicles and other bicyclists. Instead of riding several abreast, go single file and let those behind you pass.

Cooperate with Subaru Elephant Rock officials. State troopers and other law enforcement personnel will be present at busy intersections. Obey their signals.

Please stay on the marked route. The Subaru Elephant Rock route has been selected for your safety. Services are not available to you if you are off the route.

8. The RIGHT attention.
Keep your head up and your ears open. Do not wear radio headphones while riding!

Give the right-of-way to emergency vehicles. Pull to the right and stop if you hear a siren.

Beware of loose gravel and watch for debris on the pavement. Trucks carrying sand, gravel and rock often spill some at intersections. It is sometimes necessary for the Subaru Elephant Rock to take unpaved stretches of road in order to avoid busy highways. Take extra care on unpaved roads, watching for loose gravel, rocks, soft spots, holes and ruts.

Avoid wide cracks in the pavement. Narrow bicycle tires can easily get caught in wide cracks. Be especially careful on roadways paved with concrete. Center cracks on concrete roads are dangerous.

Look out for railroad tracks and cross them at right angles. There are fewer tracks these days, but there are still rough tracks and some at bad angles. Raise yourself off your seat and stand on your pedals to absorb the shock and lower the center of gravity. Unclip from your pedals as you prepare to cross railroad tracks. Watch out for other riders and let those behind know of your intentions. Angled tracks and low shoulders are major causes of accidents.

9. The RIGHT condition
Get yourself in good physical shape. You should be in good shape and capable of riding those distances before you come on the ride. A good way to get ready is to join a local bicycling club. A sports health clinic can also provide you with suggestions for a good conditioning program.

Eat and drink frequently. Rather than loading up once in the middle of the day, stop frequently for fluids and food. Carry water with you.

10 riding tips for organized tours

By Gale Bernhardt
For Active.com
June 06, 2007

The summer months are loaded with century, metric century, three-day and week-long bicycle tours. The excitement of riding an event with several other cyclists can be invigorating and motivating.

You can use an organized tour as a season goal or a means of bumping up your fitness for other events. For example, week-long tours can be used as "crash training" weeks. Crash training is an overload of training volume and/or intensity. A well-structured crash week followed by adequate rest can have significant, positive effects on fitness.

Well-planned crash training works wonders, but the last thing you want to do is crash during a tour. The excitement and fatigue of an organized ride might cause some people to lose their wits.

Before your turn the pedals on a tour, consider these few common sense tips to stay safe and courteous.

    * If you are not accustomed to riding in a pace line (several cyclists following closely behind one another) don't attempt it during your first organized tour. If you want to learn the skill, seek the help of a local bicycling club or practice with a small group of friends. See also my column covering basic skills for group riding.

    * Some riders consider it rude if you "sit" on their wheel and draft. If you don't know the person and haven't asked permission to be sitting on their wheel, not only can it be rude, it can be dangerous or disgusting.

      If the lead rider doesn't know you're there, they won't point out road hazards. When they move quickly to avoid a pot hole or road hazard, you may end up hitting it. Along the disgusting line, if your lead rider doesn't know you're drafting, they may decide to clear their throat or nose into the wind, depositing the goo on you.

    * Keep your head up and look ahead several feet. This is a problem with experienced and inexperienced riders alike. Often, riders look down at the road, eyes focused on a spot about 10 feet ahead of their bicycle. Focusing on a spot this close causes trouble.

      Experts1 estimate average human reaction time to be somewhere between 1 and 1.5 seconds. If you are riding 15 miles per hour, you are traveling 22 feet per second. By the time you see something 10 feet in front of you and react, it's too late, you've hit the hazard. Obviously, the problem compounds itself the faster you're traveling. (20 mph = 29 ft/sec, 25 mph = 37 ft/sec)

      Look ahead a good distance to anticipate trouble. You can detect a number of problems if you watch about 20 to 25 yards (60 to 75 feet, or the length of a swimming pool) ahead of you. Although you're looking about 25 yards ahead, be aware of items in your peripheral vision. A few examples include cars crossing the centerline down the road, dogs running toward you, trucks at intersections ahead of you or kids playing ball.

# When heading into aid stations take notice of people in front, on the side and in back of you. No matter how bad you have to go or how hungry you are, ignore the length of the port-a-potty line and the food on the aid station tables until you are safely off the bike. When exiting the aid station, be alert for other riders coming in or trying to get out.

# Carry identification with you, including emergency contact numbers. If something should happen during the ride, it's important that emergency personnel can contact your family or friends.

# Obey traffic laws. In most organized bike tours, the roads are not closed to traffic. If you break the law-such as crossing a double yellow line or blasting through a red light-don't act surprised if you get a ticket.

# If a volunteer waves you through an intersection, assess the safety of the situation yourself. Look in all directions for cars. Don't assume cars will stop for a volunteer standing in the road. It's better to be safe than sorry.

# At all times, ride as far to the right as possible. When riding two abreast within a wide shoulder, be sure there is enough room for faster riders to get past both of you without forcing them into the lane of traffic. Ride single file if there isn't enough room for others to get past you while riding two abreast.

Do not ride three to five abreast, thus blocking other cyclists and motorists. Having paid good money to participate doesn't give you the right to put others in danger, hold up traffic for five miles or force drivers into oncoming traffic. Be courteous to other cyclists and motorists and they will more than likely reciprocate.

# Before you pass another cyclist, be sure to look behind you before pulling out and around them. Pulling into oncoming riders or an oncoming car is not a good situation for anyone involved.

# If you participate in an organized ride, please pay for the event and don't be a scab. Ride organizers spend considerable time and expense to put on a high-quality ride. There are endless meetings with road authorities, police, ambulance and volunteer aid-station groups in addition to expenses associated with renting tables and port-a-potties, T-shirts, food, drink and numerous other features.

For your own benefit, be sure you have adequately prepared for your tour. Once the training is complete, the ride will be more enjoyable if everyone remains safe and courteous. For more on organized, long-distance rides or to find one in your area, visit Active's Century Challenge page.

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, click here. Let Gale and Active Trainer help you succeed.

References

   1. http://www.visualexpert.com/Resources/reactiontime.htm