Kick Your Training in Gear

Considering joining the Ride4Life Team at the Holland Hundred? Here are the event details and a great training plan to get you moving!

RIDE DETAILS

Date: July 15, 2017

Registration: $35.00 fee if done by July 9. Register at http://www.holland100.com. Ride packets will be available for pick up on July 14 at Herman Miller’s Greenhouse location on 16th Street.

Departure Location: The LPC group will gather at 6:45 am at Immanuel Church, 325 104th Ave., located just south of 16th Street across from Ride Point Church. We will depart at 7:00 am and ride as a group and hit at all the break stops, including the famous pancake breakfast!

TRAINING PLAN

THE BASICS: Try to ride at least 3 times a week. The “total mileage” is your goal for that week with the “long ride” comprising approximately 50% of the total. If your bike doesn’t have a cyclometer with an odometer, convert the mileage goal into a “hours to ride” goal assuming approximately 15 mph. (For example - Week 3’s goal would be a ride time of 4 hours with/a long ride of 2 ½ hours.)

IMPORTANT: Drink 8 ounces of water or sports drink each hour of activity to stay fully hydrated. Also, be sure to experiment w/ energy foods and other fuels before the day of the big ride.Make sure you bike fits well and is in good repair. Consult a good shop if you have fit questions. Have fun, ride safe and be careful!

Week 1: Mileage goal- 60 / Long ride- 30
Week 2: Mileage goal-66 / Long ride- 33
Week 3: Mileage goal- 70 / Long ride- 40
Week 4: Mileage goal- 80 / Long ride- 44
Week 5: Mileage goal- 84 / Long ride- 48
Week 6: Mileage goal- 90 / Long ride- 54
Week 7: Mileage goal- 102 / Long ride- 60
Week 8: Mileage goal- 118/ Long ride- 66 <THIS WEEK! 
Week 9: Mileage goal- 126 / Long ride- 72
Week 10: Mileage goal- 140 / Long ride- 85

 **You do not need to have ridden a full 100 mile day to finish your 1st century. The adrenaline of the “big day” is easily worth 15 miles.

Log the Miles - All Week Long

We want to help you be as prepared as possible for Ride4Life. Take advantage of the West Michigan cycling community by joining a weekly area group ride!

Mondays

            Host: Macatawa Cycling Club

            Departure Time: 6:30pm

            Location: Holland Community Aquatic Center - 550 Maple Ave. Holland, MI 49423

            Pace Groups: 3

            Distance: 30-40 miles

Tuesdays
            Host: Velo City Cycles

            Departure Time: 6:00pm

            Location: Velo City Bike Shop - 26 South River Ave. Holland, MI 49423

            Pace Groups: 4

            Distance: 20-30 miles

Wednesdays
            Host: Main Street Bicycle Co.

            Departure Time: 6:00pm

            Location: Upper Mac Trail Head - 1300 84th Ave. Zeeland, MI 49464

            Pace Groups: 3

            Distance: 15-30 miles

            Host: Rock’n’Road

            Departure Time: 6:00pm

            Location: Turks of Holland - 977 Butternut Dr, Holland, MI 49424

            Pace Groups: 2

            Distance: 25-35 miles

Thursdays
            Host: Rock’n’Road

            Departure Time: 6:00pm

            Location: Rock’n’Road Grand Haven - 300 N. Seventh St. Grand Haven, MI. 49417

            Pace Groups: 3

            Distance: 20-42 miles

            Host: West Michigan Bike & Fitness
            Departure Time: 6:30pm
            Location: West Michigan Bike & Fitness - 215 Central Ave. Holland, MI. 49423

Fridays
            Host: Velo City Cycles

            Departure Time: 8:30am

            Location: The Good Earth Bagel Shop - 14 E 7th St. Holland, MI 49423

            Pace Groups: 1 - medium pace

            Distance: 30 miles

Saturdays
            Host: Macatawa Cycling Club

            Departure Time: 8:00am

            Location: West Ottawa High School athletic lot - 3685 Butternut Dr. Holland, MI 49424

            Pace Groups: 1 - medium pace

            Distance: 40 miles to Grand Haven and back

Come Ride with Us

To prepare for Ride4Life, the team enjoys several fun group rides together. We would love to have you join us at any of the rides below, even if you’re still thinking about participating in Ride4Life. After a few rides with this group, we’re convinced you’ll take the leap!

Date / Time	Description	Distance
June 21 Start Time: 6:00 pm Location: Upper Mac Trails, 84th Avenue, Zeeland, MI	We will join Main Street Bike for our first group ride. The route will take you on paved roads south of Zeeland with a return to the picnic shelter at the Upper Mac trails. You are welcome to stay for a light snack following the ride.	25 miles
June 27 Start Time: 6:30 pm Location: LPC Holland Center	We will ride to Saugatuck State Park and return to the Holland Center.	25 miles
July 15 Start Time: 7:00 am Location: Immanuel Church, 325 104th Avenue, Holland, MI	The Holland Hundred is a key part of the training plan for the Ride4Life. There will be lots of riders on the course doing various distances. We will ride together and hit all of the break stops, including the famous pancake breakfast. Please see the details and training plan on the reverse side.	100 miles
July 27 Start Time: 6:30 pm Location: Cross Country Cycle, 345 Douglas, Holland, MI	We will ride to Kirk Park and return to Cross Country Cycle. Captain Sundae is located next door and we can get some ice cream afterwards if anyone is interested.	30 miles
August 12 Start Time: 8:00 am Location: LPC Grand Haven Center	We will ride to Spring Lake and follow the Grand River with a return to the Grand Haven Center.	25 miles
August 26 Start Time: 6:30 am Location: Holland LPC	Group ride and cookout?	? miles
September 21-24 Start Time: 7:30 am Location: Maranatha Conference Center	This is what we have all been training for as we begin the Ride4Life. There will be a group breakfast to send off the riders. Families and friends are also invited.	750 miles

Note: The goal is to make at least four group rides to get to know everyone and to learn to ride as a team.

Join Ride4Life 2017!

Greetings Riders, SAG, Family, Friends, and Supporters,

Dust off your helmets and get back on your saddles - it’s that time of year again! Details for Lakeshore Pregnancy Center’s annual Ride4Life are taking shape, and we want YOU to join us!

Ride4Life is a group bicycle ride with a purpose. This year, we are hoping to build upon last year’s success with a shorter format that appealed to more participants. We will be spending 4 days (September 21-24) riding throughout beautiful Michigan while raising funds to support Lakeshore Pregnancy Centers.

Will you please prayerfully consider participating in this exciting and challenging fundraiser, as well as share the details with anyone else that might be interested? Together, we can bring the message of LIFE to the families that we serve!

Below are some frequently asked questions regarding Ride4Life. If interested in participating, or for additional information, please email events@lpcenters.com.

WHAT ARE THE DATES OF THE RIDE?

The Ride4Life 2017 is scheduled for September 21-24. Location of departure and return will be determined following the finalization of this year’s route.

WHAT IS THE ROUTE THAT YOU TAKE?

This year’s route will be a 350 mile loop through Michigan’s Lower Peninsula. We promise you a scenic route through our beautiful state on a combination of biker friendly roads and bike paths.

HOW MANY RIDERS AND SAG DRIVERS DO YOU HAVE?

We have had anywhere from 8-16 Riders and 3-5 Sag Drivers. We have 2 vehicles that carry all of our supplies and our Mobile Unit is one of them.

WHAT EQUIPMENT IS REQUIRED TO DO THE RIDE?

A road bike is recommended although we have had some tandem bikes and a few other varieties. Your bike must have front and rear lights and a mirror (some prefer the mirror on the helmet). The important thing is that you can do the ride and keep at the pace of the group. We provide a team jersey but the rest of your bike apparel is your responsibility. No one is ever allowed to ride without a helmet. Everyone brings an extra set of tires and tube. LPC covers repairs that need to be made along the way and our sag vehicles carry tools, more tubes, and bike pumps for whatever is needed.

DOES THE GROUP STAY TOGETHER?

We ride together always. The pace averages anywhere from 14- 20 mph depending on the wind and terrain. That is why the group rides are required so we figure out a good pace for the whole group. The most efficient pace needs to be met each day so we are not on the bikes longer than needed. It’s nice to be off by 5:00 and we try very hard to make that a goal. Each day is unpredictable, though, with breakdowns, blowouts, and meltdowns (just kidding!). You need to be prepared for everything that can get in the way when it comes to all the possibilities that are out there each day that can potentially cause a delay.

WHAT IS THE COST PER RIDER AND WHAT IS INCLUDED?

Riders that represent LPC are asked to raise $2500 to cover their cost to ride and raise additional funds. All meals, lodging, and transportation are provided on the trip. Some people choose to bring some special snacks they like and money for snacks along the way at the convenience stores but most times you will find our snacks sufficient.

OTHER REQUIREMENTS?

We schedule as many group rides as possible throughout the summer and a few meetings as well. We try to combine the meeting with a group ride to take up as few nights as possible. The meetings are mandatory and you must do at least 5 group rides throughout the summer. We also do the Holland 100 as a group, which is Saturday, July 16. You can get a good feel as to where you are in your training by doing the group rides and the Holland 100. We have found that the more we ride together prior to the trip the better we function together on the ride itself.

WHAT DO YOU DO AT NIGHT AND WHERE DO YOU STAY?

This depends on the day, and how late we get in. We always eat together either in a restaurant or around a meal prepared by our SAG. We also discuss the next day’s route etc. and then have devotions as a group. If there is a pool and hot tub at the hotel even better! Sometimes we go do an activity together but most are happy to have a little time to rest and connect with family. We stay in decent hotels, nothing fancy, but we strive for clean and efficient and with an included breakfast if possible.

HOW DO I COMMITT TO THE RIDE?

Ready to ride?! Email or call Janelle Kelly at event@lpcenters.com or 616-396-5840 x30.