Rose to Toads: Final Preparations for the Big Day

With the 2024 Rose to Toads ride just a few short weeks away, we asked professional ski guide, mountain biking enthusiast, and trail builder Stephen Larson to tell us about his experience and insights as a Rose to Toads aficionado.

In this blog post, Stephen shares what Rose to Toads means to him and how he prepares for this epic ride.

This summer I set the (insert your word of choice) goal to ride Rose to Toads once every month from June to September. With two down, and a third right around the corner, the extraordinary pleasure of this experience is starting to take shape! Whether you are planning for your first attempt, getting ready to complete your tenth, or simply curious about this amazing ride, I hope my experiences inspire you to embark on your own adventure.

WHAT IS ROSE TO TOADS?

Rose to Toads is a point-to-point ride that traverses the entire eastern shore of Lake Tahoe. It links the summit of Mt. Rose Highway to Mr. Toad’s Wild Ride – an experience that spans over 60 miles, 8000’ of climbing, and 10,000’ of descending. On a ride this big, being prepared both mentally and physically is crucial! While each “lap” on Rose to Toads is unique, there are a few things I have learned that will help you create your own memories. 

TIPS FOR A SUCCESSFUL RIDE

1. Keep training fun: To avoid burnout, build your physical self as strong as possible without sacrificing your mental health. REST. Eat well.
2. Train your mind in addition to your body: Commit to your goal. Focus on fun!
3. Savor the beauty: This ride is breathtaking. Find motivation by appreciating the views and the changing vegetation as you move. 
4. Equip new tires: Bike tires grip best on the first few rides. Take advantage of this extra traction to aid in climbing and cornering performance while saving mental energy. 
5. Ride your pace: This may change throughout the ride. Lean into the moments of strength, endure the moments that are difficult. It is okay to walk.
6. Stay cool: Bring an extra bottle and use it to pour water over your body. Take advantage of shade. Stop at bodies of water to cool off.

PREPARING FOR THE BIG DAY

As September 8th approaches, consider your health and training. I like to plan my preparation 3 weeks out, with a priority placed on eating well, resting, and slowly tapering down the overall training load. Here’s what this looks like for me:

1. Weeks 2 and 3: Focus on long mileage at a pace you can sustain all day, mixed with shorter, more intense workouts. While the longer efforts build a strong mental and physical base, the shorter intense sessions will help prepare you for some of the more technical climbing found along sections of the route, particularly between Kingsbury and Freel Pass. 
2. Embrace the bad days: You will struggle during some portion of Rose to Toads, and having the mental strength to say, “I want to be here, I want to do this” is a result of becoming familiar with that attitude in your everyday training.
3. Prioritize sleep and nutrition: Nothing will prepare your body and mind better than a healthy diet and lots of sleep!
4. Dial-in your on-bike nutrition and hydration: Find something that works for you, and stick with it to avoid stomach problems or inconsistent performance. The easier it is to eat and drink during Rose to Toads, the more fun you will have along the way! On the big day, a mixture of Skratch lab electrolyte mix, rice cakes (see below), Skratch energy chews, salty chips, and a breakfast sandwich do the trick for me. 
5. Perfect your kit: Find that jersey, pack, or pair of sunglasses that you absolutely love. The evening before your big ride you should feel entirely confident in your gear.
6. 1 Week to go: Cut back on your training. Rides should be easy with a couple short, hard efforts to keep the legs firing. Increase your rest if possible. Tune-up your bike; throw on those new tires. Cut back on food that may upset your stomach and eat lots of the things that make you feel light, happy, and strong. Hydrate!

MY GEAR

RICE CAKE RECIPE

• 2 cups water
• 1 cup short grain rice (arborio preferred) 
• 2 tablespoons maple syrup
• 1 tablespoon butter
• 1 teaspoon vanilla extract
• 8 oz Cream cheese (I prefer strawberry or chocolate flavor)
• Dried cranberry and dark chocolate

1. Combine water, rice, maple syrup, and butter in a rice cooker or pot, let cook.
2. Once cooked, in a large bowl, mix in cream cheese and vanilla.
3. Add in extras like cranberry or dark chocolate
4. Flatten in a cake dish or similar to 1 inch depth, smooth with spatula.
5. Refrigerate for 8+ hours for optimal consistency.
6. Cut into small squares and wrap in foil. Smaller squares are easier to eat.

*Eat within 2-3 days