One of my fellow members asked that give him some tips on distance biking.  After I sent him my response, he asked that I post it as a blog for all to read.  So here it is...

Hey Greg, That is great! Long distance rides are incredibly challenging, but very satisfying (once you've completed them). So I'd be happy to help you out.  

First, get a good bike. If you don't have one already, speak to a knowledgeable sales person at a few local bike shops and ask for a long distance touring bike (not a racer). Long distance bikes are constructed differently and place your body into a longer stance than racers, racers require you to be more hunched over. The difference in positions over a long distance race really does matter. Otherwise you'll be seeing a Chiropractor when you are done.

Secondly, as often as possible, practice together as a group. Not only for stamina, motivation and support, but also to practice skills like drafting (following in a close line to help reduce wind drag) and changing positions. On a really windy day, you will want to change up your lead rider relatively frequently as the lead will tire quickly. If the lead tires and is not changed out, the pace will suffer. When you change out, the leader pulls to the right and allows the entire group to pass then takes a new position in the back. The second rider becomes lead and so on, and you keep on truckin' along. Once you've done it a few times, you'll have it down, but you want to make sure that all the riders know what to do and how otherwise a wreck at the front of the line will lead to a disaster for the entire team.

Another advantage of practicing together as a group is that you will very quickly know everyone's strengths and weaknesses. Some are better at communication, as a group this is key and I can't explain how important it is! Everyone needs to know what the others are doing, don't assume, get them to announce it so that everyone is on board. Some are going to be stronger or have better endurance. Take note of who has what strengths and build off those.

During the race, keep a few things in mind. People get tired, people get cranky, and people loose focus. When you are riding very long distances, the mind tends to wander, its inevitable. Just remember that as you loose focus you increase your likelihood of injury and your pace will suffer. Your challenge as a group will be to continue to work together, ease tension as it arises, and remember that you are all working together for a common goal. 

I would also add that hydration and electrolyte balance (body salts/minerals) is extremely important.  If you have ever seen anyone severely dehydrated or an athlete who has lost too many electrolytes from exercise, then you know it isn't pretty.  And severe electrolyte imbalance is life threatening.  Electrolytes help control muscular contraction and neural pathways... remembering that your heart is a muscle and your brain is the neural center of the body, well you can see where there could be problems.  So stay hydrated!.  

Three good rules of thumb, 1/2 water to 1/2 pre-made sports drink (Gatorage, etc) is a good mix of H2O and electrolytes.  If you aren't peeing at each rest break, then you aren't drinking enough.  And if you feel thirsty, that is a sign that you are already dehydrated!

I wish you all incredible luck. And don't forget the nutter butter or you won't walk again for a month!!