Updates

Equipment List

-Required Equipment

  • Bike – Yes, you will need one of those!! We STRONGLY suggest a road bike as a mountain bike or a hybrid bike just can not keep up with road bikes
  • Helmet – You will NOT be allowed to ride without one!
  • Tire levers and patch kit
  • 2 extra bike tubes
  • Rear safety light
  • 2 water bottles or hydration system
  • Biking footwear

-Other Suggested Equipment

  • Biking gloves
  • Chap stick
  • Rain jacket (we ride snow, rain or shine)
  • Sun screen
  • Padded bike shorts 2-3 pair
  • Long biking pants/tights
  • Long sleeve polypropylene or bike shirt
  • Bike computer (for mileage, average pace and time)
  • Bike tool
  • Spare tires
  • Chain lube with rag (for personal use)
  • Tire pump (standard or CO2)
  • Sunglasses
  • Cool climate gear (it will be May in Canada)
  • Chamois cream, bag balm, A&D or other soothing gel

How To Survive A Long Distance Ride

We encourage riders of all different levels to participate in this event. You do not need to be a professional rider to ride in this event. We do suggest having some riding experience (knowing road rules, knowing your bike, knowing how to ride in a group) The purpose of this ride is to raise awareness of mental health issues in first responders, this is not a race!! We encourage camaraderie, working together and getting to know one another.
 
We must relay a standard disclaimer: Check with your physician before beginning any fitness regimen, especially if you are over 30 years of age, have any underlying medical conditions or have not exercised in six months or more.
 
Since, long distance cycling is an aerobic activity, select a training program that will help you improve your cardiovascular fitness, lung capacity and develop your leg strength. One important piece of information, is get your butt in shape (I mean it) I don’t mean stand infant of the mirror admiring it, I mean get on your bike, ride! Spending enough time in the saddle can greatly reduce and even eliminate saddle discomfort (a sore butt). Also a smart idea before a long distance ride is getting fit to your bike. Find a shop near you and see if they offer bike fittings. Most places charge for this unless you buy a bike from them, but in most cases, the cost will be well worth the lack of discomfort from riding a poorly fitted bike over a long distance over multiple days.
 
Another benefit of getting plenty of road time is it improves your efficiency on the bike; you’ll be able to save a significant amount of energy just by knowing your bike and what gear you want to be in for a particular stretch of road. Time on the road will allow you to learn how your bike works (shifting, brakes, clip-less pedals, changing a flat tire, seat and handlebar adjustments) and how you are most comfortable riding on it.
 
While we realize most riders want to ride every mile of the route, and we encourage them to ride every mile they can, please set REALISTIC expectations for yourself. If you do not put in the training before the ride it is unlikely you will be able to keep up the pace the ride must maintain to cover the mileage each day. If you are unable to maintain the pace you will be asked to “sag-out” until the next rest stop. This is for the safety of all riders, including you.
 
To ensure you are able to ride as many miles as possible during the event please keep in mind the following tips:

  1. Train… a lot (3/4 days a week for several months before the event).
  2. Ride conservatively at the start of your training and your trip.
  3. Use all the gears your bike is equipped with and at the appropriate times.
  4. Be prepared for all kinds of weather (heat, cold, rain, snow and wind).
  5. Drink plenty of water.
  6. Eat enough real food. Don’t rely solely on supplements (gu, cliff shots, Gatorade, etc.).
  7. Know how to do basic maintenance on your bike (change a flat, oil your chain).
  8. Get your bike tuned up before you start the trip.
  9. Find a training partner to keep you accountable and do long rides together.
  10. Practice riding at a pace that enables you to maintain a conversation. remember this is NOT a race!

 
For more suggestions or ideas on training tips for long distance cycling simply google “training for long distance cycling” or ask your local bike shop.

Ride Schedule

We have the ride schedule ready! The 7th through the 12th the Capital-to-Capital riders will be riding under their own banner. From the 14th through the 20th the Capital-to-Capital riders will join the National EMS Memorial Bike Ride during their East Coast ride.

May 7 – Ottawa to Vaudreuil-Dorion
May 8 – Vaudreuil-Dorion, through Montreal to Saint Jean-Sur-Richelieu
May 9 – Saint Jean-Sur-Richelieu to Burlington, VT (border crossing)
May 10 – Burlington, VT to White River Junction, VT
May 11 – White River Junction, VT to Concord, NH
May 12 – Concord, NH to Boston, MA
May 13 – Rest Day
May 14 – Boston, MA to Stubridge, MA (with NEMSMBR)
May 15 – Stubridge, MA to New Haven, CT
May 16 – New Haven, CT  to Princeton, NJ
May 17 – Princeton, NJ to Wilmington, DE
May 18 – Wilmington, DE to Dewey Beach, DE
May 19 – Dewey Beach, DE to Annapolis, MD
May 20 – Annapolis, MD to Arlington, VA

Jersey Mock-Up

We have a mock-up of the jersey for the riders for the 2016 Capital-to-Capital ride. The colors are based off those used for PTSD and suicide prevention. The logo and jersey were designed by Pat Buck, a friend of the ride that lives in Ottawa, Canada.

 

Capital-To-Capital Jersey

Update 1

The Route Planning committee for the Capital-to-Capital Ride was out yesterday scouting the route. Other than being a little covered with winter we are slowly but surely making plans for hotel stops and all that stuff. 

Pictured is a possible venue for the end of Day 2 in St. Jean sur Richelieu. I thought the picture of the road sign interesting… it indicates we will at least be heading in the right direction that is…. towards the Vermont border. 

From the start of Day 3 to the VT border we will be 51kms32 miles away. Make sure to have your passports!!12604845_10154029592635312_6042979456503316123_o