RAGBRAI
Those wanting Ragbrai passes with the DMCC must sign up under groups on the Ragbrai website that is group #25, download a waiver and sign it, fill out the membership application form on our website here (you must be a member of the DM Cycle Club for a Ragbrai pass), then send a check for $125 (Ragbrai fee) plus $25 for single DMCC membership or $30 for a family and send it to POBox 13258, Des Moines, Iowa, 50666.
We need this in our hands by February 15th to collaborate the material.
Two charters are recommended by the DMCC if you need this service, you may also go on your own or use the charter of you choice. One is the Bike World Charter or the Bikes to You charter in Grinnell. You will receive your tag numbers 12:00 am May 1, you will have to have your tag number when you call or sign up for the Bike World charter but can call for the Bikes to You charter anytime within the month of May. The Bike World Charter fills up within 3 days so you MUST ACT QUICKLY!
**********UPDATE ON RAGBRAI 2008**********
Go to RAGBRAI as soon after 12:00am on May 1st as you can. You will find your tag number by signing in with your unique ID. Then, contact Bike World following the instructions below.
I would check Bike World's web site every half hour for the application form. Then fill it out ASAP and call Leanne at 515.232.3669 to verify receipt of the emailed application or email her at leanne@bikeworldiowa.com
This charter will fill up fast, possibly in 3 days or less and tents go even quicker. Another excellent charter is Bikes to You in Grinnell. Follow instructions from their web site or call Craig at the number listed, those of you choosing this charter won't be disappointed. You may contact Craig at 641.236.8600 or craig@bikestoyou.com.
As asoon as I receive the actual tags as your club representative, I will mail them out to you. This is several weeks to a month from May 1st, and I will let you know. I would like for the Des Moines area RAGBRAI participants to pick up their packets at our May or June DMCC monthly meeting.
Call/email me or Ed with any questions.
Jack Mathews
515.305.7946
jack@jackmathews.com
Ed Hegner, RAGBRAI Chair
515.221.6833 weekdays
edward.hegner@aig.com
**********ANOTHER UPDATE ON RAGBRAI 2008**********
DMCC RAGBRAI TRAINING PLAN {download PDF file}
This year DMCC member and cycling coach David Ertl is providing members with a training template to help guide you through training and preparing for Ragbrai. Many of you are veterans and know how to train properly, but if you have never done it, or wished you were in better shape for it, this plan might help. Here's how to use it.
This chart shows suggested training mileage building up to Ragbrai. It has two weekdays and two weekend days listed. With just four days of training a week, it's possible to get in good shape to be able to ride an enjoyable Ragbrai. This plan builds up mileage in a systematic fashion with a couple of weeks where it backs off, then builds up to 150 miles two weeks before Ragbrai begins. The week before Ragbrai should be easy to allow you to fully recover and be fresh for the ride. Don't worry, you won't lose your hard-earned fitness in one week!
If you can work up to 150 miles in a week, you will be able to comfortably ride Ragbrai. That's because this plan has you building up to 70 miles for your longest ride. This will allow you to ride 80+ miles during Ragbrai when you have all day to ride.
This plan is meant to be a guide, not a hard and fast rule. If you can't ride four days a week, and can only ride thee days, adjust the mileage – the main thing is to aim for the weekly total and try to get the longest day in as suggested. If you need to switch around days of the week, that's fine. And, if you can get in more days, that's great. Just donÕt build up to fast – try to increase your weekly mileage no more than 15-20 miles per week max.
In addition to the miles, be sure to find some hills to ride. Don't avoid them because you can't avoid them on Ragbrai. Use hills to force yourself to work hard so attack them. This will not only make you stronger but give you more confidence when you see a hill on the horizon. Same goes for the wind. Use the wind as a training tool. Ride steadily and push into the headwinds and return home with the tailwind practicing your spinning.
We'll have more training tips in future issues of Draftlines.
Ride on – David Ertl
David Ertl is a USA Cycling Level 1 (Elite) Coach. He is lead coach with the DMCC/DMOS/Bike World Team and coaches individual cyclists. He is also an NSCA certified Personal Trainer and owns the 24/7 X-Press Fitness Center in Beaverdale. He is accepting new coaching clients and can be contacted at CycleCoach@Hotmail.com or at 515-689-1254.
