COOL ROUTE: Border Crossing
34 miles, average elevation gain
Head out on a clockwise exploration into Vancouver on this two-state ride that offers beautiful views on both sides of the river. Though we’re not going to claim either bridge to be awesome riding, they’re both safe and afford wonderful vistas.
In between the bridges on the Washington side is a lovely portion of Vancouver. Officer’s Row is filled with historic restored homes to the left and a park to your right.
This issue’s route is from the Rubber to the Road website.
Levi Leipheimer is Coming to the Oregon Gran Fondo
Levi Leipheimer, American former professional road racing cyclist and Tour de France podium finisher will make a special appearance at the Oregon Gran Fondo.
We’re not too much of a start struck state when it comes to famous athletes, and this is a unique opportunity to learn from one of the most talented and gracious cyclists out there.
Come Hang Out With Levi
Join Levi on Saturday, May 20 at 11am at the Slocum Center for Orthopedics and Sports Medicine in Eugene. Levi has raised over $2 million in support of at-risk youth through the non-profit King Ridge Foundation. Proceeds from the Oregon Gran Fondo will benefit at-risk youth from the King Ridge Foundation and HOSEA Youth Services of Lane County.
Levi was twice US national champion, winning the time trial title in 1999 and the road race in 2007, and is an Olympic medalist. Leipheimer was born and raised in Butte, Montana and resides in Healdsburg, California.
About the Oregon Gran Fondo
The Oregon Gran Fondo features a Challenging 117 mile Gran Route (6,000 feet of climbing), or 71 mile Medio Route 4,000 feet of climbing), both starting from downtown Cottage Grove on Sunday, May 21. The routes feature fresh fruit, espresso, and mechanical service at all aid stations as you meander some of the most scenic terrain in the state. After your ride, unwind with Plank Town Brewery and Backstage Bakery post event meal and complimentary massage for all and learn about King Ridge and local advocates HOSEA.
More Information
GET SPEAKING ENGAGEMENT TICKETS ($10) >
LEVI’S GRAN FONDO BONUS
Until June 1, register for Levi’s Gran Fondo and get 10% off and 20% will be donated back from Levi’s Gran Fondo to HOSEA Youth by entering referral code oregongranfondo
The organizers behind these efforts are working to raise 10,000 and give road cyclists an advocacy role through all the work Levi has started with his team.
Increase Your Endurance
Whether you are a runner thinking about signing up for a marathon or a cyclist contemplating that distance ride or you just want to improve your overall cardio fitness, you need to work on increasing your endurance. Endurance is what helps you power through longer workouts and gives you the energy to get through your day. To help you meet your fitness goals and boost your energy levels, below are four ways you can increase your endurance.
Train in Stages
If you want to increase your endurance, you don’t want to start too hard. Otherwise, you risk injuring yourself and derailing your progress. Instead, you should start with a manageable distance or length of time, and gradually increase week by week.
If you’re building up to a big ride, start at least six weeks out, and start by cycling for half of the distance. The next week, add five miles. The next 2 weeks, add ten miles each week. By week 5, you should be at least at 90% of the desired distance. Read more about this training regime.
Essentially, you need to make a realistic goal of where you want to be in six weeks, start with half, and work your way up each week.
Start Spinning
If you can’t get outdoors on a regular basis, consider spinning or using a trainer.
Even if you are not a regular cyclist, using a spin bike can ramp up your cardio to the next level and power your legs and endurance levels. Spin bikes are also easy to learn and your workouts can’t be derailed by inclement weather. Spend your time focusing on building your fitness, not on cars, traffic and other road hazards.
Start Weight Training
Although endurance typically refers more to cardio, your endurance can actually benefit from incorporating regular weight training into your exercise routine. Weight training makes your muscles bigger over time, which increases their exercise potential and gives you more energy to get you through your day. It also improves your flexibility and balance, bone density and blood pressure. When your whole body is stronger and healthier, you can exercise for longer.
If you have never done weight training before, start small until you figure out your limits so that you avoid injury. As you get stronger you can increase the weights that you use and you will start to notice a difference in your endurance levels.
Prioritize Good Nutrition
Increasing your endurance isn’t just about what you do in your workouts, however. It’s also about what you eat. Some foods slow you down and sabotage your endurance levels, while others can fuel your workouts and give you the energy to go longer and harder. Cut out saturated fats and sugars and focus on complex carbohydrates, lean protein, and healthy fats. To keep your energy up between meals, you can snack on nuts, fruits, and vegetables.
You should also make sure that you are well-hydrated, which means drinking plenty of water. When you nourish your body with the proper nutrition and hydration, you power your muscles and give them the fuel they need to increase your endurance.
Conclusion
Increasing your endurance takes time, but it is an achievable goal if you follow the right steps. Take it step by step, try a spin bike if you can’t make it outside, incorporate weight training, and focus on what you are putting into your body and you should start to notice an improvement.
Crater Lake – Car Free
Ride the Rim is a spectacular opportunity to ride Crater Lake the best way possible – without cars! This gorgeous natural wonder is absolutely stunning, and riding the rim without the chaos of cars is a very special experience.
Oh, but you won’t be alone! Named the 9th Best Bike Ride in Oregon in the ORbike Riders’ Poll, this is certainly a favorite ride among many people. The two car-free days attract huge crowds of friendly cyclists at the free event,.
Mark your calendar early and carve out some time for this awesome event. You have two weekends to choose from: September 9th and September 16th
RIDE TIMES: 8am to 6pm, East Rim Drive will be closed to all vehicular traffic. The East Rim can take roughly four hours to complete, give or take a hour based on individual experience levels. Please plan accordingly.
FEE: FREE Registration (Park Admission Fees still apply-$15)
RIDE PROFILE: Approximately 25 miles with 3,500 feet of elevation gain.
RIDE SUPPORT: 5 rest stops
Shade
Snacks
Restrooms
Bike Pump
Friendly People
Waste Receptacles
Basic First Aid Kit
Basic Bike Repair Tools
Encouragement & Support
Hydration (bring refillable bottles)
NOTE: There is no support vehicle on this free ride.
PARKING: Vehicle Parking is located at the Steel Visitor Center/Park HQ (larger parking lot) and North Junction
SHUTTLE SERVICE: A FREE Shuttle Service picks up at the Steel Visitor Center/Park HQ and North Junction. The Shuttle travels both directions for the duration of the ride and has limited space each trip – only about 50 spaces.
BIKE VALET: Ride the Rim offers a free bike valet at the North Junction and Park HQ while you fetch your car in the opposite parking lot using the FREE Shuttle Service.
COOL ROUTE: Pete’s Mountain
We love this ride for the ferry, municipal elevator, Pete’s Mountain Road and Wisteria! So amazing.
CLICK HERE for the full view >>
This route comes from the Best Bike Rides in Portland book by ORbike editor Ayleen Crotty and published by Falcon Guides.
Ride to Defeat ALS!
Ride to Defeat ALS – 7/8 – Mt. Angel
Many of us hop on our bikes without a second thought, but for those who can’t pedal, there’s Ride to Defeat ALS, an opportunity to raise funds and awareness for people living with ALS, also known as Lou Gerhig’s Disease. This devastating
disease eventually takes people’s lives after a long and painful decline in mobility.
But there is great hope! There is so much that can be done to support people living with the disease, to make their lives more comfortable, to provide them with increased mobility options and to to support their loved ones who tirelessly
care for them. Those good efforts come thanks to the National ALS Association and Ride to Defeat ALS is your opportunity to support their impactful work.
This ride is a gorgeous odyssey through the hushed open landscape around Mt. Angel on the edge of Portland. Sign up for this important ride and be a part of the movement for those who can’t.