Train for El Tour

Prepare For Your Ride

Perimeter Bicycling highly encourages all cyclists to train for their event. Check out ProActive Physical Therapy’s Online Training Lectures 101, 102 and 103 for beginning, intermediate and advanced cyclists. This series will help you prepare in every way: from basic training and gear selection to group riding and river crossings!

Banner – University Medical Center has training tips for El Tour de Tucson that are helpful with any event.  There are a lot of resources available in our community to help you prepare for your ride.  Training and group rides happen year round and there is certain to be a group that suits your riding ability.  Greater Arizona Bicycling Association (GABA) offers a variety of rides.  Visit for the current ride schedule, ride rating information, and much more.  If you are preparing for El Tour de Tucson, please check out all the group training rides we have listed.

Here are more Cycling Tips based on the League of American Bicyclists recommendations and experiences from our own events.  Learn more…

Bicycle Safety

Be the best rider you can by taking a Bike Safety Class. If you live in Pima County, take the Traffic Skills 101 class (it’s free!). Class content is from the League of American Bicyclists and is taught by League Cycling Instructors. Visit for a schedule of free classes.  For those who live outside of Pima County, please visit the Coalition of Arizona Bicyclists for class information in other parts of the state.

Rules & Safety on the Road: : more...

  • Always stop at the Stop Signs and Red Traffic Lights
  • Always use hand signals and communicate your intentions
  • Drink before you are thirsty and eat before you are hungry
  • Carry identification
  • Do not ride more than 2 abreast
  • Always ride in the rightmost lane that serves your destination
  • Don’t be a distracted rider.  Leave the headphones home.

Training Tips

Banner – University Medical CenterBUMC-logo
El Tour’s Official Health & Wellness Advisor
Click on links below to read the Banner – UMC Health & Wellness columns published in Tail Winds for El Tour de Tucson that are helpful with any event.

Banner – UMC Health & Wellness column from Tail Winds Jan/Feb 2016: Bone Health: Caring for the Whole Body

Starting a bone health regimen early can mean mobility and independence longer
: more...

While the average life expectancy for people in the United States is close to 80 years, bone health begins to decline by your 40s.

“We’ve realized that while the rest of the body is functioning normally, the skeleton is unfortunately marching to the beat of a different drum,” says Jordan Smith, MD, an orthopedic surgeon at Banner – University Medical Center.

In your 30s, your body begins absorbing bone faster than it is replaced, causing your bones to become thinner and more fragile. Taking a calcium supplement as well as vitamin D – which regulates bone metabolism – can help prevent osteoporosis down the road.

Osteopenia and Osteoporosis
Osteopenia is lower-than-normal bone density – which can then lead to osteoporosis, which is very low bone density. As many as 10 million Americans have osteoporosis.

“If you have been diagnosed with osteoporosis, it is important to start vitamin D and calcium supplementation,” shares Ana Sanguineti, MD, a geriatrician and internal medicine specialist at Banner – University Medical Center. “Equally important is to be treated with a bone-specific medication for therapy of osteoporosis to improve your bone density and decrease your risk for a fragility fracture.”

We Can Help
If you’re at risk of or have been diagnosed with osteopenia or osteoporosis, it’s important to see your primary care physician. Learn more about bone health at or schedule an appointment with a specialist by calling 520.694.8888.

Learn more at:
or call 520.694.8888 to request an appointment.

Banner – UMC Health & Wellness column from Tail Winds Nov/Dec 2015: Injury Prevention

Whether you’re a professional or a recreational athlete, injury prevention is key to continued health : more...

When participating in physical activities, there’s always a possibility of injury. The sports medicine specialists at Banner – University Medical Center offer a few simple prevention measures to keep you safe and hopefully out of the Emergency department.

Train Properly
Don’t be afraid to ask a trainer, instructor, or physician for advice on how to perform activities properly or how to modify them to your needs.

Eat Well
If you are feeling weak or fatigued after a workout, you may not be getting enough food fuel. Talk to your physician or meet with a dietician to ensure your diet is appropriate for the activities you wish to participate in.

Wear Protective Gear
Invest in properly fit gear, such as a helmet for biking and knee and arm guards for skateboarding. Check them periodically and replace after damage or extended exposure to the elements.

When Injuries Occur
Sometimes, accidents happen. If you are injured, but it doesn’t seem to be an emergency, try “RICE.”

Rest – stop activity
Ice – apply a cool compress to the area to decrease inflammation and lessen pain
Compression – put a wrap or brace around the injured area if possible
Elevation – to reduce swelling

We Can Help
Comprehensive and proactive care for everything from nutrition and training to sprains, strains and fractures is available through our Sports Medicine program.

Learn more at:
or call 520.694.8888 to request an appointment.

Banner – UMC Health & Wellness column from Tail Winds Sep/Oct 2015: Plan Ahead 

Prepare for for your next ride with these tips from an emergency medicine specialist : more...

Whether you’re a professional cyclist or just getting started, Banner – University Medical Center emergency and wilderness medicine specialist, Christopher Williams, MD, FAWM, gives these tips for safe cycling.

Sample Flexible Medical KitsOne of the first things to consider when planning a ride is a flexible medical kit. Buying a one-size-fits-all kit will likely be filled with unnecessary items. Instead, build customized kits adapted to your ride.

  • Barebones: cell phone, bandages, safety pins, small duct tape roll
  • Downhill or short trail ride: barebones kit, emergency bandage, combat gauze, self-adherent wrap, cholla comb, multitool, triangular bandage
  • Multi-day or long trail ride: all of the above, skin closure tape, tissue glue, water purifier, epinephrine pen, ibuprofen, antibiotic ointment, map, compass, emergency bivvy, whistle, headlight, matches or lighter, travel splint

Tips for During and After Your Ride

  • Eat balanced snacks including carbohydrates, protein and fat.
  • Drink water and replenish your electrolytes with a sports drink during and after a long ride.
  • Keep moving for about 15 minutes after your ride to help blood circulation.
  • Remove wet clothing and dry off to help prevent hypothermia; don’t just cover damp clothes.
  • Help prevent overheating by staying hydrated and wearing layers.

We Can Help
In case of an emergency, Banner – University Medical Center has two trauma centers in Tucson and one in Phoenix. Learn more at