Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
Local cyclists are pulling together to support families and communities devastated by Hurricane Irma. Naples Velo, a non-profit cycling club has organized a charity ride to both bring awareness and raise funds for charities supporting local relief efforts. Your donation or registration for the event is tax deductible and 100% will be donated to two local charities, the Bonita Springs Assistance Office and the Guadalupe Center of Immokalee.
Online registration is recommended and is $50. Day of event registration is also available at $65.
The event registration and ride start is at the bandshell at Riverside Park in Bonita Springs not far from an area that was devastated by Irma caused flooding.
Cyclists of all abilities are welcome! We will have an advanced 50 mile Route that heads down to the end of scenic Gordon Road in Naples and back, and a more casual 20 mile Route, plus a free cycling rodeo with prizes for the kids.
Schedule of Events
7:00 AM Registration Opens
8 AM 23 mph+ Start 50 Mile
8:10 AM Tri Bike Friendly Start 50 Mile
8:15 AM 20 MPH+ Start 50 Mile
8:20 AM Under 20 MPH Start 50 Mile
8:30 AM 20 Mile Route Start
10 AM Kids Rodeo
10 - 1 PM Noon Post Ride Celebration
Just to spice up the 50 mile ride there will be a Strava challenge on 3 segments sponsored by Trek, Naples Cyclery and the Bike Route who combined have donated $1350 worth of gift cards. The top 3 riders in each category, Men, Women, Men 60+ will win a Gift Certificate. Results based on morning of event only, cyclists are responsible for uploading their ride data.
We are also holding a used bike donation and bicycle gear drive, which can be dropped off at Trek Bicycle Stores, or brought to the event. The bike will be given away at the event for those in need.
Post ride celebration includes music by the Ben Allen Band, food and even beer by Momentum Brewhouse.
There is plenty of parking near the bandshell at Riverside Park on both sides of Old Rt. 41. Please ride safe. The roads are not closed to traffic. Obey all traffic laws and respect motorists and other cyclists. There is a great food / drink stop around the halfway point on the 50 mile route at the end of Gordon Road. This is not a race, enjoy some great snacks and a drink. As always ride with flashing lights for safety, and bring your own flat repair kit. Naple Velo is ready to assist you, on the right as your cross 41 around mile 12 on the way out and 38 on the way back. If you need emergency roadside assistance call 419-654-8983.
Follow the signs for the route. There will be a limited amount of maps at the start. If in doubt please download the files for the route for your Garmin, or print from Map my Ride (see links above... 50 mile route, 20 mile route)
Thanks and have a great and safe ride!