In this post you'll find everything you need to know about joining us to cheer on the Tour de France Femmes avec Zwift from July 31st - August 2nd. We suggest you download our detailed ROADBOOK and download all the GPX files. If you plan on taking part please join this temporary WhatsApp chat for location updates during the weekend (especially useful if you will not be staying at the same accommodations or joining only part of the ride). https://chat.whatsapp.com/Ht870G9ORh63EOjnlXHVvx Accommodations We will be staying at Crêt-Berard from Friday to Sunday. You are more than welcome to call or email to see if they have any more rooms available if you haven’t already. Crêt-Berard Ch. de la Chapelle 19a CH-1070 Puidoux. info@cret-berard.ch +41 21 946 03 60 Single rooms with shared bathrooms at a rate of CHF 78 per room per night single rooms with private bathrooms at a rate of CHF 103 per room per night. FRIDAY JULY 31ST 15:00 - 18:00 Meet at FANZONE for team presentation Place de la Navigation 1006 Lausanne *bring a bike lock! 18:00 Ride to accommodations OR Take the Train to Puidoux if you have a lot of luggage Crêt-Berard, Ch. de la Chapelle 19a CH-1070 Puidoux 19:00 Dinner at accommodations (we made dinner reservations for those of you who booked under our group name) 20:00 Making bracelets, team building STAGE 1 AUGUST 1st 10:15 Ride Departs (40km 610hm) from accommodations Crêt-Berard Ch. de la Chapelle 19a CH-1070 Puidoux. 13:10 Meet in Suchy Rte de Corcelles refreshments, draw on the road, party 13:14 ROAD TO SUCHY CLOSES 13:59 Caravans through Suchy 15:11 Riders through Suchy 15:30 Ride back to finish (25km 350hm) 16:47 Caravans in finish 17:44 Riders in Finish Av. Jules-Gonin - Montbenon 18:00 Podium presentation Esplanade de Montbenon 18:30 Dinner and ride back (20km) to accommodations STAGE 2 AUGUST 2nd 10:00 Ride Departs (48km 900hm) from Accommodations Crêt-Berard Ch. de la Chapelle 19a CH-1070 Puidoux 13:10 Meet at Côte de Chexbres Domaine du Burignon 1803 Chardonne Refreshments, draw on the road and party 13:15 ROAD CLOSES Côte de Chexbres 14:01 Caravans Côte de Chexbres 15:12 Riders through Côte de Chexbres 15:40 Continue route to Lausanne watch the race on the big screen Centre-ville Don't forget BIKE LIGHTS HELMET SPARE TUBE RAIN JACKET SUNSCREEN SNACKS SMALL BIKE LOCK We will bring VIVIKOLA AND SNACKS AT CHEER STATIONS GLITTER BRACELET KIT CHEER BANDANA CHALK THE NOISE!!! GPX Files

By Bianca Broadbent, Physiotherapist & Bike Fitter @ Tudor Cycling Bianca hosting the fizik bike fitting workshop at the 2026 Hive Ride You've invested in a decent bike, decent kit, and decent training yet after every long ride you're left with sore knees, a stiff back, or hands that have gone completely numb. Sound familiar? The culprit is almost always the same: bike fit. Getting your position dialled in is the single highest-leverage change you can make to ride further, faster, and pain-free. Start at the bottom — literally Foot problems are the most overlooked source of cycling pain. Numbness or tingling in your toes is usually a cleat position issue. Moving cleats rearward shifts pressure away from the metatarsal heads and dramatically reduces that "going to sleep" sensation. A wider-fitting shoe makes a surprisingly large difference too. ⚡Foot numbness: Move cleats back · wider shoe · check saddle height ↔Outside foot pain: Wider shoe · insoles to reduce pronation load 🔄Whole foot numb: Shoes probably overtightened or slightly too big ↕Foot moving in shoe: Shoe too big — try a smaller or narrower size Choosing the right pedal system matters too. Road cyclists tend to benefit from a larger cleat platform (Shimano SPD-SL or Speedplay both offer high surface area and high adjustability), while MTB and off-road riders generally prioritise walkability with SPD or Crank Bros. Sit bones, pubic ramus, and your saddle As you rotate forward into an aggressive position, weight shifts from the sit bones (ischial tuberosities) toward the pubic ramus — a bony structure not designed for sustained pressure. Understanding where your weight lands helps explain almost every saddle complaint. Quick fix guide Pressure at the front of the saddle? Lower the saddle and raise the cockpit. Rocking side to side? Your saddle is probably too high, too narrow, or your cranks are too long. If you feel a "pinching" sensation on the inside of the sit bone, the saddle may be too narrow — or, counterintuitively, too wide, with the saddle wings loading the wrong area. Cockpit height plays into this too: a drop that's too aggressive forces rotation that redistributes pressure in uncomfortable ways. There's a good chance your cranks are too long This is the most common finding in professional bike fits and the one most riders have never considered. Long cranks increase hip flexion at the top of the pedal stroke, compressing the hip joint and causing everything from knee pain to lower back tightness. Here's a quick reference by rider height: Rider height Recommended crank length Up to 152 cm 145–155 mm 152–163 cm 155–160 mm 163–170 cm 160–165 mm 170–178 cm 165–170 mm Over 178 cm 170–172.5 mm Hand pain and reach problems are fixable Too much weight through the hands usually means the saddle is too high, your reach is too long, or you need to raise the bars. If you can't comfortably reach the brake levers, try adjusting bar angle and lever position before assuming you need a new stem. Pressure on the underside of the hand is almost always solved by rotating the hoods upward or shortening the cockpit. "A good bike fit isn't a luxury — it's the foundation everything else is built on. Get it right once, and the gains compound with every kilometre." Bianca Broadbent is a physiotherapist and accredited bike fitter. Follow her at @bianca__broadbent

The weather for Saturday looks great so in the words of Justin Bieber, everything hallelujah! In this post you'll find: Day Plan Nutrition The Goodies and Prizes Packing Check List The Workshops Details about the routes and GPX files Site Map Day Plan 08:15 Check-in opens 9:15 Meet the coaches and divide into your groups 09:30 Ride 1 (3 hrs.) 12:30 Vegan GF lunch by meinRad, superT, coffee & prizes 14:15 Ride 2 OR Body + Bike Workshop 16:45 Return to the Hive & Check-Out 17:30 Goodbyes! During the check-in time you can grab a coffee from Vertical Coffee Roasters, pick up your goodie bag, fill your water bottle and pockets with Maurten, do a gear check with Canyon and MET, put on some sunscreen from gun ana, change if needed, and drop off your bags in the common room. Nutrition Every participant receives a Maurten Solid 160, Gel 100, and Drink Mix 320 Selection of drinks from SuperT Vertical Coffee Roasters MeinRad lunch vegan, glutenfrei and nut free Banana slices and dried fruit to snack on in the morning The Goodies Every participant goes home with a goodybag Musette from Canyon Ride fuel by Maurten Event-T-Shirt funded by Canyon Bike cleaners from muc-off Chamois Cream from muc-off Mirror from MET Sunscreen sample from gun ana Issue of Gruppetto magazine Coupon from fizik You will also have the chance to win Glasses from react Helmet from MET Team jersey from Canyon Hydration vest from Canyon Socks from Dirtysox Cleaning supplies from muc-off Bike bag from tranzbag Saddles from fizik Insulated bottles from Camelbak Pillow from schlafwohl Skin care from gun ana Swag from riderawr! Bonus: We will have some of our community merch on site for you to purchase during lunch or at the end of the day. Please note that your lunch has been reserved and the tickets are from this point on non-refundable. If you're unable to attend, you have two options: you're welcome to sell/pass your ticket on to a friend or you are also welcome to your goodie bag but we ask you to pay for shipping. In any case, please drop us a quick message if you can't make it, just get in touch by email at weriderawr@gmail.com or via Instagram @riderawr. What to Pack Helmet Bike and cycling shoes Bike lights Rain jacket Water bottle Every participant receives a Maurten Solid 160, Gel 100, and Drink Mix 320 however, we recommend you pack a few of your favourite snacks as well. Spare tube and co2 cartridge or pump – our guides are happy to help but make sure your bases are covered Sunglasses Extra dry layers to change into for travel and/or a warmer jacket to wear in the morning or during lunch The Workshops You will be divided into two groups for the bike + body workshop and rotate after 80 minutes to the second session. This means you will either start with the bike (mechanical session), then go to the body (bike fit) OR start with body, then go to bike session. Please think about which mechanic session you would prefer to take part in so you are ready to join the right group on Saturday. Fizik bike fitting workshop with physiotherapist for Tudor pro team Bianca Broadbent (EN) Tech talk with Canyon mechanic (Anne) and product manager (Jasmin) (EN/DE) Mechanic Session 1 @ 14:15: hands-on practice, fixing a flat and squeaky brakes Mechanic Session 2 @ 15:30 : traveling with your bike - how to pack it in a cardboard box The Routes Your coaches will guide you through the routes so you don’t need to worry BUT you are also free to download the GPX routes. Reminder: The BLUE, RED, BLACK & GRAVEL classification divides groups by difficulty level: the BLUE route is ideal for anyone new to or with little experience in group rides, while BLACK is the most challenging group with the longest distance and most elevation gain. We will have a print out with your group at check-in, in case you don’t remember. Blue: AM 39km / 740m PM 25 km / 517 m Red: AM 49km / 930m PM 38 KM / 637 m Black: AM 55km / 1222m PM 43 km / 750m Gravel: AM 42km / 730 m elevation PM 36 km / 577 m Site Map The Hive is located at the Pura Bagno headquarters 3km from Bahnhof Sursee or 650m from Bahnhof Oberkirch Additionally there is free parking on site.

Tenerife was my first ever cycling destination and there's a lot that shocked and surprised me, many things I fell in love with and, always when adventure is involved, some things I learned along the way. While planning this trip, although we knew we wanted to go somewhere warm everyone we asked was mostly heading to Gran Canaria or Lanzarote and we found it really hard to find honest advice about what cycling in Tenerife was really like. So now that we are back from our trip, here it is, an honest review and recap of seven days of cycling in the north of Tenerife. Don't have time to watch the entire video? Here are our routes: What shocked us: We didn't know before we arrived but the Canary Islands suffer from over-tourism. This left us with feeling quite guilty and pushed me to speak with the locals to ask them how they felt. It seemed the core problems in Tenerife stem from: rental cars, monopolies on apartments/airbnbs and massive chain hotels and inadequately distributed wealth. How you navigate this is up to you but I know if and when we go back we are going to try to make more conscious decisions about how we travel around the island, where we stay and who we support. The highlights (other than the obvious epic views and sunshine): 98% of the local drivers were so patient and so kind and most often gave us an entire lane when they passed us, it made coming back to Swiss roads feel sketchy somehow The nice gradient of climbs. Although you can't avoid climbing on this island, most of the climbs are really well paved and angled so that you can keep your cadence up and really practice pacing your energy expenditure over the duration of the climb. This also means a lot of the descents are quite enjoyable too. The bakeries. I think I ate a dozen empanadillas, homemade sandwhiches, churros, cakes and sweets! Getting waved at by the pro teams (not all of them but there were so many friendly riders). The nature and feeling like you're going back in time. The salt in the air. Seeing and feeling the magnitude of Teide from a distance. Some of my fav moments:

Thank you for sharing your Saturday and the road with us this past weekend. We loved seeing your smiles as you fearlessly joined us for ONE MORE CLIMB ! The Hive Ride was born out of our own personal desires for such an event. Therefore, we take feedback very seriously. Make your voice make an impact and please fill out our post event survey.   Remember, this event wouldn’t be possible without our group leaders. Chiara Donauer  @riderawr Sara Bukies  @gravelleclub Riccarda Mazzotta  @riccarda_mazzotta Janine Marty  @janine.marty Lillie Rumpf @cyclingheidi  Our Generous Partners help bring this event to the next level. We have to give a special shout out to Canyon who believes in our mission at riderawr and was committed to fueling one more climb/making this day epic with coffee, the mechanic workshops, t-shirts and the photos from Fiona. Canyon  PeakPunk ( noblabla 25% off) Grupetto Muc-Off   Komoot  ( SAA38H9650N 30 days free) React  DirtySox (SOX4FRIENDS 20% off) Period Vivikola Fizik Sweet Protection Tranzbag Swijin Hairstrong PS Canyon  offers great discounts on World Bike Day starting on Monday (19 May) keep your eyes peeled for some juicy deals on the website! PPS T-Shirts , Pee-friendly bibs  and Jerseys are back in stock in our online shop! PPPS If you loved the coffee as much as we did, check out the Vertical Coffee Shop ! See you at our next social ride on  strava or next year at Hive Ride 2026!

The forecast looks great, the routes are stunning, the meals are planned -- we are ready! Getting to The Hive Day Plan The Routes  The Workshops Fuel  What to Pack The Goodies Getting to The Hive  The “hive” location for the Hive Ride is Berufsbildungszentrum Natur und Ernährung Schüpfheim Chlosterbüel 28, 6170 Schüpfheim Here you will check-in in the morning, leave any bags you might have, grab a coffee by Vertical Coffee Roasters, fill up your bidon with PeakPunk, do the workshops, eat lunch, and of course pick up your things again at the end of the day. Washrooms are on-site. We have access to both indoor and outdoor eating depending on the weather.  Arrival by train:  From Luzern – direct train to Schüpfheim, no disruptions From Bern – Train and Bus , the trainline is under construction Despite our efforts it was not possible to make a reservation for the bus between Langnau and Schüpfheim for those who arrive from Bern! If you can, please put your bike in a tranzbag. If you have some concerns please write Sara who will also be traveling from Bern and can support coordination efforts +41 76 442 83 16 Arrival by car:  There is plenty of free parking at the Hive Arrival by bike: Also very do-able with well marked bike paths and good legs, let us know if you would like some support finding the route! Day Plan 08:15 - 09:15 Check in and pick up your goody bag Coffee by Vertical Coffee Roasters Bag Drop Bathroom access Chance to fill up your bottles with PeakPunk  09:15 - 09:30 Introduction to your coaches  Dividing into groups 09:30- 12:30 Ride #1 Heart of Entlebuch 12:30-13:30 Vegan curry  and rice ViviKola Coffee by Vertical Coffee Prizes! 13:30-14:10 Your choice of workshop 14:20-16:30 Ride #2 One More Climb 14:20-16:30 Extended Workshops  (Participate in 2 additional workshops– roughly 1hr each. For example, if you do the bike fitting workshop after lunch, you will do skills and mechanic in the extended session.)  16:30-17:30  Check Out Pick up your things and goody bags, hugs goodbye Note: If you have a strict timeline in the evening please let your coach know. Some of the coaches might add an extra climb if the participants are feeling up for it and that could slightly delay the timeline.  The Routes Your coaches will be leading you through the routes so you don’t need to worry about getting lost, however feel free to download the gpx files via the Komoot link! Please download routes according to what you selected in registration (shorter, longer, gravel) BLUE routes are the slightly shorter rides  RED routes are the slightly longer rides  GRAVEL routes are the gravel rides ;)  https://www.komoot.com/user/riderawr The Workshops Everyone will do a short 40 minute workshop after lunch (either Komoot, Bike Fitting, Bike Skills, Mechanic demonstration). Then, those who signed up for the extended workshops will be divided into groups and join the sessions you haven't done after lunch (2 x circa 1 hr). Note: Komoot workshop is only available after lunch To get the most out of your skills session with Lil, fill out her extended questionnaire here . Fuel PeakPunk: Each rider will receive a bar, gel and bottle from PeakPunk and will have a chance to fill it up with electrolyte powder before the rides! If you have unique preferences or dietary restrictions, please make sure to have your bases covered.  Lunch:  Vegan curry  and rice ViviKola  Coffee by Vertical Coffee Roasters  Bonus: We will also have some bananas, dates and potatoes that you can snack on in the morning and take with you. What to Pack Helmet  Bike and cycling shoes  Rain jacket , leg or arm warmers Water bottle Bike lights  Personal preference of snacks for rides (each participant gets a peakbar and peakpunk electrolyte drink +bottle) Spare tube and co2 cartridge or pump – our coaches are happy to help but make sure your bases are covered Sunscreen Sunglasses Extra dry layers to change into (depending on the weather) Warmer jacket to wear during lunch (depending on the weather) Change of clothes for travel (personal preference) The Goodies Everyone will be going home with a Ride Rawr goody bag including: Event T-shirt from our partner Canyon Latest Gruppetto print PeakPunk bottle, gel and bar Products from muc-off Products from period.ch Neck warmer from Komoot Fun stickers! Additionally, you’ll have a chance to win some bigger prizes including: Glasses from react  Helmet from  SweetProtection Sox from Dirtysox  Bike bag from tranzbag  Saddles from fizik Insulated bottles from Camelbak  Goodies from Vertical Coffee Roasters Swag from riderawr! For those of you interested we will also have some of our riderawr products for sale!

Schüpfheim, Region Entlebuch, Switzerland The Hive Ride is a Swiss cycling event designed, organized and led by women, guaranteed to inspire you to tackle more adventures on your bike, show you new roads and new skills and, introduce you to some new friends. The Hive Ride SOLD OUT in two weeks! You can secure a ticket on the waitlist here We are excited to be hosting our fourth ever women's cycling event in Schüpfheim in the region of Entlebuch! We chose this underrated location because it is an absolute hidden gem; many ride through the region to access the better known Glaubenberg, Glaubenbielen and Schallenberg passes but rarely detour to explore the small country-side roads and spectacular views. Schüpfheim is accessible by public transportation from various cities and parking is available on site. 🚌 Please note : the train line from Langnau to Schüpfheim will be under construction at the time of the ride and if you are traveling through Langnau from Western Switzerland, your connection will be made by bus -- We will make a group reservation with BLS to ensure you and your bike have a spot, please indicate that you would like us to reserve a place for you --of course you're free to ride to Schüpfheim instead 😝. There are no disruptions when connecting from Lucerne. In the morning, after enjoying a coffee from our favourite women led coffee roasters - Vertical Coffee Roasters and meeting your coaches- you'll join the road or gravel ride of your preferred pace (indicated during registration). After lunch, you will participate in your choice of short workshop and have the option of doing a second ride OR continuing to refine your knowledge by taking part in the remainder of the workshops. In other words, for the afternoon you can chose between one workshop and a ride OR all four workshops! In addition to exploring some new roads and learning some new skills here's what you can expect from the Hive Ride: Schedule 📝 Check-in 8:30 - 9:15 Sign in, grab a coffee, pick up a goodie bag, change, pee, fill up your bottles, and leave your bag with us. 🚴 9:30 - 12:30 Ride 1 = 3 hours: relaxed pace 40km/800hm OR dynamic pace 48km/1000+hm OR gravel 35km/800hm 🥗 12:30 - 13:30 Lunch Break Vegan lunch & amazing prizes from our sponsors! 🎓 13:30 - 14:15 Your choice of workshop 🚴 14:30 - 16:00 Ride 2= 2.5 hours: 25km OR 35km OR gravel 22km 🤗 Hugs Goodbye! Memories & great photos to last a lifetime! which group to join: You have the choice between 3 routes, all will be ridden in 3 hours time: gravel, slightly smaller loop and a slightly longer one with more climbing. However, to account for the diversity in speeds in the road bike groups we will have 2-sub speeds/abilities in each which we will divide up at the event itself. Because the routes are quite hilly, we found it hard to determine what the average kmph would be for each group -- the slow climbs and the fast descents tend to skew what the actual average pace feels like. The idea is that the riders who are newer to riding in groups or don't feel like "speedsters" join the shorter group and the more experienced riders or those who love to hammer a bit more on the pedals join the longer one. Basically, in order to chose a route during the registration process, instead of average kmph pace, you should ask yourself: How long would I normally need to ride either 40km and around 750hm or 50km and over 1000m elevation. Of course, if after the first ride you feel like you could have gone faster or you would have preferred a more relaxed tempo, it's no problem to change for the afternoon. And, regardless of where you are placed, you will definitely not get left behind :) Workshop Choices 🔹 Bike handling skills  with Lillie 🔹 Bike fitting  with Beate 🔹 Komoot route drawing  with Sara 🔹 Mechanic skills   OTHER IMPORTANT STUFF: 💡 This event is intended for women who have some experience cycling and would like to improve their skills, connect with other women, explore new roads, and win prizes. Previous experience riding in a group is NOT required! 💡 After lunch, all riders will participate in a workshop. After that, you can choose to do more workshops OR a second ride . 💡 GPX files  with route and final details will be sent out one week before the event. The kilometers indicated in the registration represent the upper limit per group rather than exact kilometers. 💡 All rides are NO-DROP ! However, riders are responsible for their own safety and must follow traffic laws. Coaches and group leaders retain all rights to make final decisions on about the routes based on their expertise and group dynamic (for example shortening the route). 💡 Goodie bags for everyone!  Plus, all participants will be entered to win BIG prizes from REACT, Muc-Off, DirtySox, Transbag, Period. fizik and more! 💡 The Hive is a short ride from the train station with a seamless connection from Lucerne and Wohlhusen or a replacement bus connection from Bern (RSVP). Otherwise, parking is available on site for your convenience. 🎟 Tickets are limited & non-refundable  because we need to organize coaches and food based on participant numbers. However, if you can’t make it, you may transfer your ticket  to someone else—just let us know so we can update the name. And if you have to cancel, please inform us so we can offer your spot to someone else or prepare one less lunch portion. 😉 If you have to give up your ticket and can't find an alternative, let us know and we will be happy to send you a goody bag. Goodies and Prizes by our generous friends at: Camelbak Canyon DirtySox Gruppetto Hairstrong Muc-Off PeakPunk React Sweet Protection Swijin Tranzbag ViviKola Still unsure? Here's what last years participants said: It was a great experience and incredibly well organized. The bike routes in particular were great chosen so that you can have fun in a group but also decide for yourself at what pace you want to ride. The topics were chosen very appropriately and there was something for everyone. It was also great that you could test the Canyon bikes with the best advice! Many thanks for the offer and the great effort! it is not self-evident! Thanks!!! Keep going! Big compliment! I enjoyed a perfect day on the bike and felt very well taken in even though I had no experience in riding in groups. Thanks a lot! It was my first event like this and my first time riding in a group. And it was perfect for that. I felt really happy afterwards and was so nice to meet and connect with women who love to cycle. Thanks for organizing this event and giving it your all! I'll definitely sign up for the next event :) Thanks so much for organizing this wonderful event!! Certainly was one of the top highlights of my exchange semester in Luzern :) Thank you so much for doing this! You have really exceeded all expectations 🚴💕 Read more about: Hive Ride Sarnen 2024 Hive Ride Bern 2023 Hive Ride Stans 2022

Tomorrow on March 8th we officially kick-off a season full of group rides, adventures, education and good times with our celebration ride on Intl' Women's Day. Chiara has spent all evening baking cakes, sun is in the forecast and we can't wait. Next up, is the Hive Ride - this event SOLD OUT in just two weeks, but you can try your luck and get a waiting list "ticket" here. After that we will be at Cycle Week for a post-work spin and sip! Registration and details here . Then, we are so excited that the Tour de Suisse Women's is coming to our backyard! We will ride the route on Stage 3 - Saturday in Küssnacht and cheer the girls on as they give it their all. Join the ride here. We are hoping to organize some cool gravel rides but the details aren't ironed out yet so stay tuned via our website or socials. Lastly, we will have a group riding together at the Silver Tour of the Alpenbrevet. Tickets are sold out (technically) but we will be giving away two tickets on our social media channel in May! We also organize rides spontaneously and post them on strava so join our group . AND if you're in the Lucerne region, we have a whatsapp group where people are free to write join, connect, exchange, whatever! So get in touch.

Warmer temps are on their way, so let's talk about how we are going to make sure we stay well-hydrated this cycling season. In this post we answer Why our hydration needs as women are unique and how much fluid we need on our rides. Why Do You Need Fluids? Fluids regulate your body temperature, transport nutrients and oxygen, and enable cellular reactions to occur. When you sweat, you lose water. If you don’t replace it, your heart has to work harder, your core temperature rises, and your power output drops. That’s why it’s essential to stay ahead of dehydration—not just by drinking water but by replenishing electrolytes, too. Women’s Hydration Needs Are Different The research is clear: women have unique hydration needs  due to lower total body water, different sweat rates, and hormonal fluctuations. Women sweat less  than men but experience heat strain sooner . Core temperature rises twice as fast  in women during exercise. Hydration needs fluctuate across the menstrual cycle , with higher core body temperatures and a blunted thirst response in the luteal phase. A recent mini-review in the Journal of Applied Physiology  confirmed that women are more susceptible to cardiovascular and heat-related stress at the same level of dehydration. Despite this, most hydration research has been conducted on men. This highlights the need for sex-specific hydration strategies . Should You Drink Water, Electrolytes, or Both? For lower-intensity rides under 90 minutes , water with a small amount of added sodium will suffice—about 250 mg of sodium and 4 g of carbohydrates per 500 ml of water  (try adding a pinch of salt and 1 tsp of maple syrup ). For higher-intensity or longer sessions , plain water isn’t enough. A well-balanced electrolyte drink containing sodium, potassium, magnesium, and calcium, with a 1.5-4% carbohydrate solution  (glucose and sucrose) will optimize hydration and absorption. PeakPunk is our Hive Ride partner and provides us with 100% natural ingredient electrolyte with a mix of both carbs and the important minerals (sodium, calcium, magnesium and potassium) and a total of 345mg sodium per serving. On long and sweaty days in the saddle where 345mg isn't enough, some of us like to compliment this with some salt-tabs because they're easy to pace out throughout the day. Helena uses these, but be sure to consult with your coach or a medical professional about the right amount for you before going too salt-crazy. How Much Fluid Do You Need? Hydration needs vary based on factors like fitness, environment, training load, and sex differences. A general guideline: In cooler temperatures (below 24°C) : 4 ml per kg of body weight per hour  (for a 63.5 kg cyclist, that’s 250 ml per hour ). In hotter temperatures (above 27°C) : 5.4 ml per kg of body weight per hour  (for a 63.5 kg cyclist, that’s 350 ml per hour ). Before, During, and After Training Before Training : If your urine is dark or you’re feeling thirsty, drink a low-carbohydrate fluid  in the 90 minutes before your ride. In hot conditions, consider a sodium preload  (e.g., miso soup or electrolyte solutions like our Hive Ride partner PeakPunk). During Training : Don’t rely solely on thirst cues—your body’s thirst mechanism becomes muted during exercise. Sip fluids early and often, adjusting intake based on temperature, intensity, and duration. After Training : Rehydrate slowly over 2-3 hours . Avoid chugging large amounts at once, as this can trigger excess urination. Replenish with a protein drink, salted fruit (like watermelon), or an electrolyte beverage . Drink Up to Power Up To maintain hydration and performance , follow these general guidelines: Drink according to your needs : Hydration should be individualized, not one-size-fits-all. Prehydrate strategically : If you’re racing in hot conditions, drink sodium-rich fluids the night before . Optimize your electrolyte intake : Avoid excessive water intake, which can lead to hyponatremia  (low sodium levels, more common in women). By staying on top of your hydration, you’ll be able to ride stronger, longer, and smarter this season. So grab your bottles, mix up a functional hydration drink, and get ready to make the most of the sunny days ahead! Hydration is power—so drink up and ride on! More on hydration with our fav female physiology guru Stacy Sims

Lucerne, Nidwalden and Obwalden group ride Recap You can have your cake, and eat it too! Riding in a group of almost 30 women of varying levels of experience isn't "fast" by any traditional means. There's a lot of stop and go, there's waiting after a set of lights because half of the group didn't make it through, there's stopping for selfies... but it turns out that when you're paving new ways of what it means to ride as women, traditional ideas of what makes a ride successful don't really matter.  Our ride on Intl' Women's Day this past Saturday was EPIC in our favourite ways; mother nature provided perfect weather, the route led us through quiet country roads, the riders engaged in great conversation, we had strong leadership at the front of the group, new friendships at the back, we enjoyed epic views and of course, we ate CAKE too!  Now, every rider will find their time and place to challenge their pace (and the Hive Ride on May 10th provides just that) but on a ride that celebrates solidarity and womanhood, we are so proud to have had inclusivity and our values at the core of the ride.  Strangers shouted at us from the side of the road "allez les femmes!" Little girls on their kick-bikes with their moms waved at us as we rolled by like a herd of wild stallions, pony tails waving in the breeze... these were the moments where I felt tears welling up in my eyes and I felt a deep sense of pride for our shared womanhood. These are the moments that knew: this is what it's all about!  Every single one of us are unique (and you are too) but our social ride on Saturday was a celebration -with cake- of our shared identity and, as two drivers sprayed us angrily with their windshield wiper fluid, it was also a recognition of the long road that is still ahead of us.  This group ride was a huge success, but it was four years in the making and a reminder that there are decades to come. So, who else is inspired and ready to saddle up?  Disclaimer: All of our events at @riderawr are organized as non-profit formats. In fact, this Saturday dozens of self-governed social groups like ours hosted rides all over Switzerland without any financial incentives. Cycling IS female, and it's impact is driven and upheld by volunteer work of the passionate women in it's community.

If you're like me, you've found yourself looking for a helmet with the signature yellow MIPS sticker. You know it's become industry standard for safety but beyond that you're not really sure what MIPS does, how to recognize it in your helmet and don't understand how it should improve helmet safety. After a few heated discussions with friends trying to pin-point where the MIPS was in our respective helmets, I decided to reach out to MIPS personally and get to the bottom of things. Check out my interview with Marcus from MIPS in the youtube video!

In preparation for our Velos, Vulvas and Vaginas event, Dr. Giulia and I sat down to dive deep into the topic of female sexual health and cycling. Listen on spotify here I'll be honest, there were moments during this chat that I felt a little dumb... or naive.. things that I NEVER thought of before -- for example it's crazy to think that it took me until my 33rd birthday to learn to NOT wash my vulva with soap! This recording was truly a discussion where we got to explore our curiosity, consider why things are the way they are (taboos and cultural norms, like shaving our pubic region for example) and I'm so grateful for the safe space and the really informative discussion we had. Chatting with Dr. Giulia changed my perspective on my vulvular and vaginal health and also, importantly, what sex can be and how it can be compatible with cycling rather than a pressure or a pain. Key points of discussion: the pudendal nerve -- numbness or "electrical" type pain as a redflag the importance of a good saddle and a good fitting blood profusion and the pelvic floor friction and bartholin gland inflammation shaving, chammy cream and soaps sex hormones after cycling redefining sexual pleasure after cycling getting to know our bodies better, evolving and connecting to our our sexual experience pain during cycling or sex is not okay communicating with our partners, listening to our bodies