Training Tips from the Cycle Chick

Tips for Riding in the Mountains

noreply@blogger.com (Tracy Draper) — Wed, 22 May 2013 16:52:00 +0000

Google images

There are so many advantages to cycling in Florida: year- round training, a few hills here and there, lots of flats for speed work and cool groups to ride with, for example. The hills we have here in central Florida surprise many visitors and we locals boast about "our" hills close by. The longest and steepest - Sugarloaf Mountain - is the most famous one. It is a Cat 5 climb (by MapMyRide.com's standards) and is nothing to sneeze at. The joke around these parts is to be able to climb it fast enough to keep the Garmin from going into auto-pause mode at 5mph.

With our Ride Across USA rapidly approaching (just a year away) it seemed prudent to begin training a bit more in the "mountains" of Florida. When an invitation came to join a group in the mountains of north Georgia I jumped at the opportunity. I began climbing Sugarloaf once a week and often standing up the entire way to teach my muscles how to deal with lactic acid build up. Its 15% maximum grade became easier to deal with. I would sprint when I got close to the top and push way past the crest instead of just wilting (like my body tried to convince me to do.) I took Jens Voigt's mantra of "Shut Up Legs!" as my own. But was I ready for real mountains?

The test came last weekend when my husband, Bill, and I made it to Blood Mountain , GA for a weekend of riding with the Southside Express club from Jacksonville, FL. What a GREAT group of folks - and most were mountain veterans as the club has been doing this trip for well over a dozen years. It was Friday morning and I was meeting most of them for the first time. A lump was in my throat as Chris, our fearless leader, belted out directions about our upcoming 34 mile loop. We began at the top of Georgia's highest mountain so it was all downhill for the first few minutes. Despite temperatures in the upper 50s, sweat began to bead on my forehead as I listened to his tips for descending safely. He mentioned many terrible things that could happen along the way and thoughts filled my head with how Blood Mountain got its name. Gulp. I was truly nervous.

Tough Climb up Brasstown

Off we went and was I surprised by how FUN it was. Lindsey, Chris' girlfriend, smiled sweetly as she told me about how mild that first descent was --- that they got MUCH better. And, boy did they ever!

It didn't take my long to recall that for every down there is an UP. And up, and up and up. We came to our first gap (Wolf Pen, I believe) and I swear, while not so very steep I climbed for 15 minutes straight. Sugarloaf only takes me a little over 3 minutes! I went easy for we were warned to save our legs for Brasstown that afternoon.

Now Brasstown Bald is a legend of its own. While a mere 2.4 miles long, it dares cyclists to take it on. The average grade is 11 % with the steepest section intimidating us all with a 24% wall (so it is reported.) So steep it is that the front tire will literally skip. Upon hearing these stories my heart raced. My legs all but went numb. Could I do it? I had to try.

Ten days before this mountain trip my back decided to pull a prank on me and go bizzerk. I'm talking a trip to the ER, hydrocodone, muscle relaxers, the whole nine yards of intense treatment AND steroids to get me in shape for this trip. Thankfully it all worked and it was close to 80 % better by the time we got to the mountains. But was it good enough for Brasstown? Time would tell. Only those who could conquer the climb without putting a foot down would be in the group photo at the top. I wanted to be among the victors but would my back be able to withstand the demands of Brasstown?

Without belaboring you will all of the gory details of each gap, descent, torturous climb and how much my legs screamed in agony, and please do let me share some pointers that were taught to me while in the mountains:

1) While descending, keep your fingers feathering your brakes and don't let the bike get away from you.
2) While descending, keep your distance from all other cyclists.... you need not draft to get faster going down hill!
3) Keep in mind that you and your bike will indeed be taken over by forces of nature (centrifugal force, for sure) as you descend and hit the curves.
4) Use extreme caution while descending on wet roads.
5) Watch for gravel and other debris after a big rain.
6) Drivers in the mountains are no more careful that drivers in the flat lands.
7) On climbs take your time. There is no rush to get to the top!
8) You can climb much longer and higher than you think you can.
9) Look for the flattest part of the road when climbing.
10) Listen to the wisdom shared by those who have experience; be a student.

The weekend ended all too soon. We climbed close to 18,000' in just three rides and logged over 120 miles (we lost a day of riding due to storms that came and stayed too long.) We had victors on Brasstown Bald who made it the entire way without unclipping, with hearts pounding and legs screaming. We had fun, made new friends and deepened existing friendships. And in case you are wondering, yes, I made it in the group photo at the top of Brasstown Bald!

Each finisher is showing how many times they have climbed Brasstown Bald

Next week: Expanding on Mountain Road Riding Safety: Descents

http://en.wikipedia.org/wiki/Brasstown_Bald
Photo credits: Chris Staggers

Power Drills / 4 of 4 - Tabata Intervals

noreply@blogger.com (Tracy Draper) — Wed, 15 May 2013 10:22:00 +0000

Our final drill in this series was shared by Ken Vida of the Stradalli Racing Team. One look at his quads and you know he can pack some power! Here is his contribution to this power set.

Tabata Intervals to Build Power
Written by Ken Vida

Developed by Japanese exercise scientist Izumi Tabata, these intense efforts train your body to use more muscle, as well as increase the intensity you can sustain over a 60-minute time trial, which corresponds to your lactate threshold. Sprint as hard as possible for 20 seconds. Coast for 10 seconds. Repeat six to eight times.

Recently, I have moved to doing a trainer workout where it is 1 minute all out followed by 1 minute of super easy pedaling 16 times. It is based off the video called Revolver which you can find at www.thesufferfest.com

I would recommend if people really want to improve their power, intervals on an indoor trainer cannot be beat. You never have to worry about slowing down for traffic or red lights, you can completely focus on your efforts, and there is no cheating because you can't coast.

http://www.bicycling.com/training-nutrition/training-fitness/tabata-intervals-build-power

**********

There you have it: four weeks of four power-packing drills that when done consistently and with purpose can revolutionize your riding. Feel free to give feedback of your experiences with these drills in weeks to come. It would be great to hear from you!

Finally, be sure to check back next Wednesday to see what the new series of articles will be about.

Resources:
http://www.youtube.com/watch?v=_1o9XNxi4Us&feature=fvwp
http://www.bicycling.com/training-nutrition/training-fitness/tabata-intervals-build-power

Power Drills / Part 3 of 4 - Off-Season Power Grab

noreply@blogger.com (Tracy Draper) — Wed, 08 May 2013 11:25:00 +0000

One of the incredible benefits of social media is getting to know people in the racing / cycling community despite miles of geographical distance between us. Such is the case with one of my new cycling friends who lives in a town where I lived for years. Michele Moulton is her name and here are some impressive stats about her recent accomplishments on the bike:

2012 Georgia Championships Series Winner -Elite Women (P,1,2)
2012 Georgia State Road Race Champion
2012 Southeast Regional Time Trial Champion
2009 Georgia State Criterium Champion

Michele is the Director of Pecan City Pedalers Race Team in Albany, GA. A Cat 1 racer, she has been racing since 2008 and is a girl after my own heart who has been a fitness instructor for 23 years (like me!) A multi-talented lady, she also writes a monthly Health & Fitness article for the Albany Herald. Too bad we didn't know each other while I lived there. http://www.pecancitypedalers.org/

I asked her what she does to attain explosive power on the road. This was her reply:

"In the off season I did tons of interval drills. 5 x 1 min with a 20 sec sprint at the end.
5 x 3 min..... 6 x 5 min. (At TT effort with equal amount of rest in between each)."

As for leg strength, she gives credit to lunges of all forms: walking, with dumbbells, without dumbbells, alternating lunges and so on. Keep in mind that proper form on lunges is to have the knee directly over the foot in front; lower yourself slowly and return to stand with a nice, tight squeeze of the glute. Want a challenge? Add a small jump at the end of each lunge; this will help give you power as well as improve your balance. Just make sure that you don't jump with dumbbells in your hands, however.

So if you happen to be involved in a race where the Pecan City Pedalers are present, be sure to look for Michele. She will be the one with quads of dynamite who rockets by others like there is no tomorrow. At the end of May we will finally get to meet and no longer be "imaginary" Facebook friends only. It will be great to see her in action as she shows off her powerful pedal strokes at the Southeast Regional Series. http://www.srs-racing.com/georgia.php

Michele on the attack

Power Drills / Part 2 of 4 - Build Your Own Power

noreply@blogger.com (Tracy Draper) — Wed, 01 May 2013 09:56:00 +0000

While riding with Grant Potter last week I simply asked him what he does to get his famous quads - and the power he unleashes from them.

Without blinking an eye he said "one legged squats." Take one look at his legs and you will know that genetics play a role in his success but so does a tremendous amount of hard work.

Let's take a look at a few varieties of 1-legged squats so that you can choose the best and safest ones for you to add to your training program.

1-Legged Squats with Bench
Stand in front of a chair or bench with one leg raised to the front. Keeping weight on your heel, lightly touch your glutes to the bench and return to full stand. Repeat 10 times on each leg and build up to 3 sets.

paxauxbellum.wordpress.com

Challenge 1-legged Squats

As you are standing, add a jump. Yes.... starting and landing on one leg; thus the reason for the name "challenge." You just might surprise yourself with how few inches you can get off the ground!

Ultra Challenge 1-legged Squats

Once you master the jump of the challenge level, ass a short block or platform in front of you to jump upon. Yes.... still with one leg.

Modification for the beginner: Do these in a doorway and hold on to the sides; no jumps.

Safety Tip: Keep hips higher than the knee always and knee over toes of standing leg.

While challenging, these powerful exercises are not impossible. Keeping safety in mind at all times, be sure to follow the tips for correct form and alignment. With power comes greater risk of injury so discontinue this exercise if you have any pain or discomfort in the knee join. If it bites your quads and / or glutes then it is working effectively. Keep up the hard work and you will notice a difference as your power on the bike increases. What are you waiting for? Get to squattin'!

Power Drills: Introduction / Part 1 of 4

noreply@blogger.com (Tracy Draper) — Wed, 24 Apr 2013 02:46:00 +0000

Power Drills

Hmmmm... .probably not what you came here looking for, huh? I don't blame you; not quite sure what to do with one myself. However, I have learned a good bit from riding with power houses who have been known to simply roll away from the competition - over and over again. I'd like to take the next few entries to share with you what they have been so kind to teach me about.

There are many, many drills and techniques out there to help improve power. There are power meters, power sprints, power climbs and the list goes on and on. We won't cover them all but will touch on a few and give you tips on how to incorporate them into your workouts so that YOU might one day be known for the dominance on the bike.

What is Power?
As defined by Miriam-Webster, power is "(1) : ability to act or produce an effect." In The Cyclists Training Bible (by Joel Friel) it is described as "work divided by time." I like that. More work in less time. Is anybody game for that? If so, read on and learn about a drill that I can hardly wait to start incorporating into my work outs.

Power Start
Carmichael Training Systems is the originator of this drill so I will give full credit to them and share with you all the exact article that I read about it:

"Goal: To increase your muscular power to the pedals.

How to do it: This workout should be performed on a relatively flat section of road. The gearing should be very large, depending on your level of physical development. The Power Start should begin at a very low speed, at a near stand still. Jump up on the pedals, out of the saddle, driving the pedals down as hard as possible. Pull on the handlebars using the leverage of the handlebars to move your body over each pedal as you drive the pedal downward. The Power Start should not last longer than 8-10 pedal strokes or 8-12 seconds. This is a muscular workout and heart rate will not have time to respond. "

my.moxymonitor.com

So why not give it a try and see how it works for you? Listen to your body and if you feel pain or discomfort in your knee cap area it may be a bit too much torque. Give it a few weeks' time to make a difference. This will help you catch the wheel of someone passing you by, increase your speed and power out of corners / turns as well as make you as good a sprinter as Mark Cavendish...or at least make you feel like you are. It was suggested to me by Dave Viney to do it after a good warm up and maybe even on a slight incline. Perform this drill 4-6 times, cool down and see how you can better your time (or power if you have a meter.) Have fun with it!

Source:
http://www.active.com/cycling/Articles/Carmichael_Training_Systems

Who's More Wrong: Cyclists or Drivers?

noreply@blogger.com (Tracy Draper) — Wed, 17 Apr 2013 17:18:00 +0000

If you skip this video clip and jump down to more text, you will miss something totally hilarious. So, why not take 42 seconds to click this safe link and get ready to get a little insight to why some drivers are haters?

http://www.youtube.com/watch?v=3KJaJbBRdtg

What a scream, huh?! I laughed so loud that I gave my dogs a fright. Perhaps we can learn some lessons to help us do our part in reducing motorist - cyclist animosity.

www.urbansimplicity.com

What causes drivers to be so angry with those of us who just want to ride our bikes and get some healthy exercise? What do we do to them? These are a few responses that I have asked through an unscientific poll of friends, clients, acquaintances
and the occasional curious drivers that I meet at convenience stores.

"You All Break Traffic Laws"
Of course, "you all" means ALL cyclists. Of course not ALL of us do but how many stop signs to we either buzz through or roll through? Yes, the signs are often in inconvenient places; yes, they mess up our averages, yes it's frustrating to have to stop BUT please consider how it makes "us all" look when some of us disobey the signs and rules of the road.

"Cyclists are Rude"

Google images
Once again we are all grouped together but we can't change that unless we change as a group. "We" do hog the lanes sometimes. "We" don't always single up when we know a car is trying to pass. "We" have been known to blow through a red light if we don't see cars approaching close enough to make impact. Perhaps the drivers have a point. Let's face it: "we" who dare to don spandex publicly, shave hairy legs and ride 100 miles "for fun" just might enjoy living on the edge a tiny smidgen. Let's be sure to live politely.

"We Don't Know What You Are Doing"
Many drivers have told me that they are afraid of hitting us. "They" don't understand why we do what we do nor. "They" are ignorant to the cycling rules of the road (pardon me if that sounds rude.) While most drivers can probably guess what a right or left arm out means but they don't generally understand our hand signals, how a rotating pace line works (they just know that we are side by side and they think that's illegal), or how fast we ride. Some drivers have said they are afraid we are going to drift into their path (like I said, "they" are ignorant.) At times I believe drivers are more afraid of us than we are of them!

What can we do to change our image? Talk to folks you meet on your rides. Let them know you are human (most of us are anyway.) Be sure to follow traffic laws --- YES, even stop annoying stop signs - especially when drivers are present. Don't be rude but be considerate: smile, wave, say "Hi!". Be predictable. Hold your line and encourage others in your group to do so also. When you "must" do a sprint to the next green sign, be sure to give a look over your left shoulder before doing so. The life you save could be your own.
Above all --- never, ever, use someone's hood to balance with while at a red light!

Fiat advertisement

Top 25 Tips

noreply@blogger.com (Tracy Draper) — Tue, 09 Apr 2013 23:49:00 +0000

No More!

Someone told me when I first began group riding that I was a Rookie for at least the first two years of group cycling. I embraced that title for a while but figure that it is now time to shed the designate. Along the twenty thousand plus miles over the last two and half years many people have shared advice, training tips, pace line etiquitte and rules of the road. There have been too many people to cite as references but you know who you are if you happen to be reading this. I am grateful for your help!

This list of tips is no way exhaustive but will hopefully be a helpful reminder to you veterans of the sport as well as contain new things to practice for the Rookies. Feel free to add more to the list in the 'comments' section at the end of this post. Let's work together to share some things we know so that others can benefit from our insight. If you happen to be fortunate enough to work with new cyclists, please pass this on to them.

1. When approaching a car at a stop sign be sure that they see you; wave and/or make eye contact with the driver. Remember: cars always win.

2. Practice getting your water bottle with each hand.

3. Make sure you can unclip with each foot easily; try not to get used to using the same foot all the time to touch down at stops.

4. Hold the handlebars with one hand near the top tube while getting a drink.

5. Be courteous to other cyclists on the road - smile & wave.

6. Figure out why you ride --- then remember it as you go out on the road.

7. Standing up on flats is a good thing to practice; it makes you stronger.

8. Give others the BOD whenever possible.

9. Stertch ater a ride, not before.

10. Give 1-legged drills a try - but not on a group ride.

11. Do your very best. Train hard, train smart and never, ever give up on your goals.

12. Be kind to new riders, patient and willing to teach them. You too were a newbie once upon a time.

13. Practice patience during your group ride.

14. Realize that there is a difference in a standard group ride and a training ride.

15. Just because you can doesn't mean that you have to. Don't be a show off.

16. Standing up on the hills is a good thing to practice; it makes you climb better.

17. Hard work has awesome rewards.

18. Being in a cycling club has its advantages.

19. Ride for a charity; it's good for others and for you.

20. Be predictable as you ride; don't make sudden movements.

21. Hold your line on straights and in turns.

22. Stay away from squirrley riders; put them behind you politely.

23. If you start to fall off pace, work hard a little bit harder so that you can rest on the wheel once you catch it. Riding solo is more difficult.

24. Standing up on hills and throwing your bike, keeping hips over the cranks and pulling the handlebars toward you makes you climb faster and stronger.

25. Above all, be safe for those around you and for yourself.

Alignment Alliance / Part 5 of 5: The Shoulders

noreply@blogger.com (Tracy Draper) — Wed, 03 Apr 2013 09:45:00 +0000

Our last topic in the five-article series on alignment is a quick look at the shoulders. There are several issues that can arise from shoulders being too tense, too weak, unlevel or even crooked when viewed from the side.

Samantha Heinrich, Lake Mary Crit, FL 2013

Shoulder Stiffness
A friend of mine used to ride beside me and smack my elbow with the back of his hand as he barked, "SOFTEN THOSE ELBOWS!!!" in his rigid New Englader voice. It didn't take long for me to learn that with slightly bent elbows, suddenly my upper body instantly became more relaxed. My neck wasn't as stiff. My elbows stopped hurting on long rides. He explained that our elbows are to used as shock absorbers and that they would relax the shoulder girdle (impossible to do with straight arms.) Finally he stated that we will experience far less neck tightness once we learn how to soften those 'bows. He was right!
- Remedy: practice keeping elbows slightly bent and relaxing the shoulder girdle. Drawing the abs in will take pressure off of your hands, thus allowing for soft elbows.

Uneven Shoulder Levels
Perhaps you have ridden behind someone whose shoulders are not even. I like to try and figure out why: a spine issue? Weaker muscles on one side of the torso? Is one hip slightly twisted forward, causing this problem? Could there have been a broken collar bone in the history of this rider? There can be many causes. A partial tear in the rotator cuff can lead to a drooped shoulder (inward rotation toward the chest.)
- Remedy: Check your posture in the mirror. Have someone photograph you as you ride (from behind and beside.) Engage in gentle stretching of your shoulders, neck and upper back after each ride. Here are some good stretches.

Anatomybox.com

Overzealous Traps
As you ride, think of keeping your neck long. This will help alleviate stiffness in the neck caused by trapezius muscles who think too highly of themselves. They are busy-bodies: always wanting to butt in and take over. Refuse to give in! When you drop your chin and allow your shoulders to rise up to meet your ears, you are conditioning these traps to stay in this contracted state. This can cause headaches, decreased range of motion in the neck and other unpleasantries during - and after- your ride.
- Remedy: Stretch your neck by dropping your right ear towards you right shoulder. Hold and count to 20. Repeat on the left. Now drop your chin to your chest, hold for 20 counts. Slowly rotate your chin to your right collar bone; hold. Repeat on the left side. All the while keep your shoulders down and pressed back.

As stated in each of the five artices in this series many (if not most) of these alignment issues can be remedied through a consistent stretching and strengthening routine. Seek the help of a professional for an assessment or if you have questions about any of the topics covered during this series. A pro bike fitter, personal trainer, chiropractor, physical therapist, massage therapist or even orthopedic doctor can each help you find and correct most of the problems discussed. There is no need to ride in pain or discomfort. Afterall, we ride to be stress-free!

Sources:
http://balanced-movement.com/2010/07/13/cycling-shoulder-position-and-upper-body-pain/

Alignment Alliance / Part 4 of 5: The Spine

noreply@blogger.com (Tracy Draper) — Thu, 28 Mar 2013 11:38:00 +0000

http://advancedhealth.ca/clients/516/images/scoliosis_diagram_v2.jpg

In the last three weeks we have looked at the causes of misalignment in the body and how it robs us from pedal stroke efficiency and power. This week's post is no exception. One's spine can be out of alignment for a couple of reasons: from birth (scoliosis, lordosis, kyphosis for example) or from muscles that are out of balance. The latter is an easier fix with the right exercises done consistently over time.

The spine's job is to hold your entire body up, to protect the nerves and to give you mobility. Once out of alignment each of those tasks are compromised. How can you give your back bones what they need to perform to their full potential? Read on.

Many cyclists have over-developed muscles in the back due to curling our torsos over the handlebars. Unles the other core muscles are trained to pitch in and help keep the spine erect while off the bike, a "cyclist's slouch" is likely to occur. The pectoral (chest) muscles are contracted as we spend hours at a time hunched forward. Unless we make a concerted effort to stretch them our upper back (thoracic region) will begin a forward curve over time (kyphosis.) To remedy this simply stretch the pec muscles in a doorway post ride and strengthen your middle and upper back muscles with the exercises listed here.

For the few cyclists who have scoliosis (where the spince curves to one side of the other)it is imperative that stretching and strengthening exercises are done on a consistent basis. While the spine will not return to a normal shape, the supporting muscles and ligaments that hold it in place can be taught how to work together to keep it from worsening.

Take a good look in the mirror with tight-fitting clothes on. Are your hips the same height? What about your shoulders? Have someone take a photo of you from the back and from the side. Is your head in alignment with your hips? Does your jaw jut a bit forward? Are your shoulders straight or rounded? Does your fanny stick out? These are all indicators that your spine is misaligned.

http://epicself.com/wp-content/uploads/2007/10/posture-charts.gif

Swimming is an excellent way to work your core. Now that spring is here (don't let the wacky weather of late discourage you!) it is the perfect time to plan your cross training to include a weekly swim, stretching twice a week and core strengthening once or twice a week. If you need help setting up specific stretches or a training program simply make an appointment with a certified personal fitness trainer for a consultation.

With your spine in good alignment you will have less back pain, more productivity from your hips and legs and more power transfered to your pedals than ever before. In a matter of weeks you will feel - and see- the difference of a healthy spine that is able to do its job correctly.

Sources
http://www.bicycling.com/training-nutrition/training-fitness/align-your-spine
http://www.livestrong.com/article/552429-spine-alignment-quadriceps-fatigue/
http://www.livestrong.com/article/404901-stretches-that-help-align-your-spine/
http://en.wikipedia.org/wiki/Scoliosis

Alignment Alliance / Part 3 of 5: The Hips

noreply@blogger.com (Tracy Draper) — Tue, 19 Mar 2013 23:31:00 +0000

http://rustbeltrunner.com

One quick glance at Mr. Bones here and you can easily see how his misalignments can wreak havok on his posture as well as his performance. His head appears to be balanced but only a shrink can confirm that for certain. Are you beginning to see how important it is to have your muscles and joints lined up, balanced and flexible yet? If you are still not convinced, read on.

As noted in my post from 2011 (Time to Get Hip) the hip joint has 29 muscles that ideally work together for maximum movement, strength and performance. If one or more of these is too loose or too tight it can throw off the entire region. Crooked hips can also cause pain in the lower back and pelvis. The most common reasons for hip misalignment are either anatomical or mechanical. Your hips can be out of wack anteriorly, posterialy or horizontally.

Anatomical: One leg is shorter than the other or the hip girdle is uneven at birth or due to trauma. These issues can be resolved for cycling by the use of shims or wedges places either in the shoe (which can cause crowding in the toe box) or by having a wedge placed between the cleat and the shoe. A professional bike fitter is the best source to go to for help with these problems. Of course, a visit to the orthopedic can confirm this. However, he just might want to give you other options that will need serious consideration.

Mechanical: So you have been told that one leg is shorter by a chirporactor who says they can fix it.... but it just might return to it's previous spot. So what is the problem in this case? Most likely it is over-tight (or over-loose) muscles that can pull your hip in one direction or another. This is easily remedied by strengthening the hip girdle with exercises that use the many directions that the hips can take. Adduction, abduction, hip flexor and hamstring / glute exercises all target each specific way that the hip joint can move.

http://www.crossfitignitesydney.com.au

Anterior / posterior pelvic tilt: These malalignments can be caused either anatomically or mechanically. Severe cases are often congenital whereas mild cases can be remedied with proper muscle strengthening, lengthening and balancing exercises incorporated into your work out.

Wrap Up
Regardless of the reason for misalignment know that it is in your power and to your benefit to fix the problem. Doing so will result in improved power, performance and efficiency on the bike. Your lower back will also thank you!

Sources:
http://collinscycleshop.wordpress.com/2007/12/21/hip-knee-and-foot-alignment/
Friel, Joel: The Cyclist's Training Bible; Boulder, CO. 2009

Alignment Alliance / Part 2 of 5 : The Feet

noreply@blogger.com (Tracy Draper) — Wed, 13 Mar 2013 10:21:00 +0000

http://www.columbusfoot.com/images/bikefeet.jpg

Interesting, isn't it, that the most important part of a new construction project is called a footer? That is what the foundation of the structure is built upon. When hiking we look for a foothold, a safe place where we can place our foot so that we can take the next step securely. One who can maintain their balance on a shaky surface is called "sure footed."Is it any wonder that our feet are critical to our riding then? Today we will look at some fancy footwork - or loosey goosey ankle flops - that can make us efficient cyclists or teach us where we are losing power with every pedal stroke.

There are two major anatomical positions of a foot (or both feet) that can steal your energy. There are also two important mechanical environments that can aid in precious energy being squandered with each rotation of the crank.

Anatomical Issues
- Over-pronation of the foot (where the ankle rolls in towards the frame of the bike) is an issue for most cyclists whether they are aware of it or not. The cycling shoe has a rigid floor with no support for the arch. Pushing a big gear can make this action even more noticable and pain just might make a showing in the knee joint. This same pronation can also cause a bit of a jerk of the knee in a short, quick circle at the top of the pedal stroke. How can this be remedied? With a small arch support or with retraining your ankle / knee how to track correctly, without any movement except up and down smoothly.

http://teamdoctorsblog.com/

- Over-supination of the foot (where the ankle rolls outward, away from the frame) can happen if the ankle muscles are not very strong. This can cause the knees to track away from the bike and cause pain on the outer knee (laterally.) Some mild supination and pronation are considered normal; they are the body's way of built-in shock absorption. However, when either becomes a problem it can cause a chain reaction up through the rest of the body.

Mechanical Issues
- Floating pedals can be too tight with no room for movement or a little too liberal, with a bit too much wiggle room. The purpose of them is to allow for a little play on the pedal so as not to jar the knees so much. A drawback is that a looser connection means lost power through each stroke. Some elite racers prefer to have zero play but might pay the price for it in thier knees. Be sure to have your cleats and pedals fitted correctly with your shoe and your pedal so that you can gain the most power with your effort.

- Cleat placement is critical so that you can transfer power right into the crank. The cleat should be placed directly beneath the first MTP joint so that the foot can act as a lever correctly on the pedal. Too far up the toe or too far behind the main joint of the big toe can cause a loss of energy. We just can't have that, now can we?

https://www.stevehoggbikefitting.com/

In order to have the least amount of energy lost in your rides get to know your feet, your cleats and your alignment. Your knees will thank you as well. Why be an energy waster? A foot fitting may be in order! Start by asking someone who has years of experience if they will watch you from behind or better yet, pay a professional to observe your pedal stroke and alignment.
Afterall, it's "only" your foundation.

Sources
http://www.thebikebutler.com/bike_fitting/knee.html
http://fitwerx.com/foot-leg-alignment-services
http://adventure.howstuffworks.com/outdoor-activities/triathlons/training/pedal-float.htm

Alignment Alliance / Part 1 of 5 : The Knees

noreply@blogger.com (Tracy Draper) — Wed, 06 Mar 2013 03:07:00 +0000

http://www.chronicpainsolutions.com.

Have you ever marveled at someone's posture on the bike and thought to yourself "How on EARTH can they ride like that?!" I certainly have and I bet you have some stories to share too. As a fitness trainer proper technique is something that has been drilled into my head for years and it is very easy for my eyes to spot something that is just not technically correct.

Misalignment may not always cause pain initially but will steal power from you immediately. Over time the improper position of joints will indeed cause wear and tear in the area as well strain and microtears in the soft tissues that support the affected joint.

There are two common malalignments in the knee joint that are easy to spot. They could be anatomically induced or caused by a poor bike fit.

- Outward turn (cowboy style)
- Inward turn (knock kneed)

http://www.bicycling.com/training-nutrition/injury-prevention/knock-out-knee-pain

In some cases the placement of the femur (thigh bone) in the hip socket is to blame. Other times it is due to weakness in the pelvic girdle or muscle imbalance in the hip region. Still another cause of this can be the shoe and / or cleat. (Part 2 will address the foot so be sure to check back next week for that article.)

Ways you can check your alignment are to simply ask someone to ride behind you and observe your knee action. You can also set up a trainer in front of a mirror and see for yourself. A third option is to watch your shadow when the sun is behind you. Your knees should be driving your power source like pistons. They should be moving verticaly with smoothness in a machine-like manner. There should be no bounce and no pounding but rather smooth pedal strokes.

Other causes of knee pain and misalignment are due to a poor bike fit. If the seat is too far forward there is much pressure on the knee joint, causing inflammation and pain as it strains to perform the work load you are demanding. Riding in too big of a gear can cause this same pain so be sure that you ride at a cadence of a minimum of 80 rpm. What happens when your seat is too far back? Knee pain. Seat too high? You ride on your tippy toes, your hips rock and you feel it in the back of your knees. Yet another cause of knee pain due to misalignment is if your seat is too low: more pain at the front of your knee cap.

Perhaps it's time to get a professional bike fitting. It's certainly worth your time and money. Your knees will thank you as you avoid potential problems with these joints that you demand so much from. Improve your alignment and you will maximize your performance AND stay injury-free. Sounds like a win-win situation to me!

Sources
http://healthyliving.azcentral.com/proper-knee-alignment-bicycle-pedaling-4200.html
http://www.thebikebutler.com/bike_fitting/knee.html

Why So Serious?

noreply@blogger.com (Tracy Draper) — Wed, 27 Feb 2013 17:03:00 +0000

Google images

Have you met the cyclist who seems to be able to find someone doing something wrong on almost every ride? You know,the one who takes the fun out of riding: the self-appointed policeman of the group who calls people what out and states why others should follow their example of riding because he / she is the expert. This person exists in many clubs, groups and events world over. The name for this one is KillJoy. Today we will lighten up a little and see if we can have some fun with this outlet of ours.

Did You Know That...?

Google images

1. The "Draisienne" was invented in 1817 by a German baron, Karl von Drais. It was a horseless carriage that helped him get around faster. Propelled by one's feet, this machine was a two-wheeled, pedal-less device that eventually evolved into the modern-day bicycle.

2. The Wright Brothers, Orville and Wilbur, operated a small bike repair shop in Dayton, Ohio. This is the samethat workshop where they built the 1903 Wright Flyer.

3. The longest “tandem” bike was over 20 meters long and it seated 35 people. It was recorded in the history of dumb ideas as a prime example.

4. The first Draisine was made of wood and did not have pedals until 1860!

http://en.wikipedia.org/wiki/Fred_Rompelberg

5. The fastest man on a bicycle is a Dutch professional cyclist named Fred Rompelberg. He was speed-hungry enough to ride his bicycle just over 167 miles per hour in the slipstream of a car and broke the previously held record of American John Howard at the same location.

6. USA Cycling reports that "Cyclists were the highest paid athletes in the US unitl Babe Ruth joined the Yankees."

7. The inaugural Tour de France was held in 1903 as a promotional event by a French newspaper, L'Auto. The tradition of the yellow jesesy came into play because of the yellow paper used for printing.

8. By cycling just thee hours a week you can cut your chances of having heart disease in half.

9. According to ComingThru.com, the more cyclists we have on the roads the safer it is for all of us. It cuts down on the number of automoblie and bike collisions by 1/2!

10. How well do you know the nicknames of world-famous cyclists? Check out this link for some fun trivia questions and test your knowledge.
http://www.funtrivia.com/newflash/trivia.cfm?qid=187116

Cycling does have inherent dangers - especially in group settings where there are various levels of riders. Safety of the group is always paramount but keep in mind how you may come across to others if you feel the need to address them about safety issues. No one likes to be bossed around. A know-it-all will drive newbies away. The right message with the wrong delivery is a turn off particularly to beginner cyclists who are excited about growing in thier new-found sport. On the other hand, let's not allow anyone else's negative attitude overshadow our love for this incredibly exciting sport of ours. Remember your reasons for riding in the first place: to have fun, to be fit and to enjoy the company of other like-minded individuals. Ride on and smile!

Sources:
http://kids.nationalgeographic.com/kids/stories/morestories/ten-things-about-bikes/
http://www.livestrong.com/article/110831-bike-kids/
http://didyouknow.org/bicycles/
http://comingthru.com/2010/07/15-fun-facts-about-bicycles/

Let it Rest

noreply@blogger.com (Tracy Draper) — Wed, 20 Feb 2013 03:32:00 +0000

www.MensHealth.com

This week's post had a rather awkward beginning. Normally I have no trouble finding a topic to write about; heck, I have a dozen or so topics that are saved into drafts that need 'just a little more something' to make them publish-ready. Not the case this week. Nope; it was tough to get started. Topic: sleep. Think it is easy? Then maybe you should Google "cycling sleep", "sleep cyclists" or even "cyclists sleep" and you will find a plethora of topics about sleep cycles and even how a cyclist died in his sleep due to EPO and other drugs (RIP dear soul.) There just isn't much information specific to us cyclists about sleep to be found.

So I had an idea: what about taking my Cyclists Training Bible off my shelf and giving it a little dusting off? I quickly found quite a bit of information to share. It may not be earth-shattering or profound but it is worth passing on. Afterall, this is your training we are talking about. You do want it to be worthwhile, don't you? Then please read on.

The principle of "active recovery" is incredibly important as applied to your training regimen. Joel Friel teaches on it in relation to post-race but it can be applied to any hard training ride. It is described by a running website in this way:

"This is a “light” workout where the heart rate is elevated but for a short period of time i.e. 15 to 30 minutes. This, like cross training is any activity which does not include running. It is done at a low impact, low intensity and should be more of a “feel good” workout out for the body and work-in for the mind." http://www.thesfmarathon.com/training_archive/member-center/running-terminology-and-definitions/

Here are some examples of active recovery to implement post-exertion that will help speed recovery, flush out lactic acid and rejuvinate the muscles.

Stretch and Chill: Stay off your feet for the first few hours. Just relax a while. Sit in the floor and stretch, emply self-massage or use a rolling pin or runner's stick to help move waste products from your muscles away from your heart and down towards your feet. When done, lie on your back with feet up the wall or elevated on a piece of furniture to help the lymph system drain naturally.

healthyliving.azcentral.com

Get a Massage: This is the perfect solution for achey muscles a few hours after your strenuous training or competition. Be sure to get only long, flowing strokes that will move lactic acid out of your muscles. A deep tissue massage may only cause more soreness.

Heat it Up: Visit a sauna a while after your event. Only stay in for 10 minutes and make certain you hydrate very well afterwards. A stay in the steamroom will have a negative effect - as would a hot bath. Moist heat will not help you feel better!

www.123rf.com

Spin Around: Take a very light spin with a high cadence and low pedal pressure to help flush out your legs. This is not for the novice cyclist but for one who is experienced and will not over do it. Just fifteen to thirty minutes will do the trick.

Take in Nature: Once you have been off your feet a few hours, take a liesurely stroll through the woods or a park where there is abundant fresh air. Clear your lungs and mind. Take in your surroundings and see what you can notice that on an ordinary day might go unseen.

Last but not least, make it a point to get a solid 7-8 hours of sleep every night for the best recovery possible. Your strength and skill set can not improve when your body or mind is tired. By employing the tactics you just read about you can transform your recovery which will then spill over into your training. Have you reached a bit of a plateau in your cycling? These can help!

Sources:
Friel, Joel, The Cyclist's Training Bible, Boulder, CO: Velo Press, 2009

You Kneed to Know This

noreply@blogger.com (Tracy Draper) — Wed, 13 Feb 2013 02:59:00 +0000

Google images

We have all been told of the many benefits of cycling: cardiovascular health, lower blood pressure, stress relief (as long as you keep the bike upright), fat loss, coordination and improved balance among others. Many of us come from a running background where the jarring of the joints simply got to be too much for our aging bodies to handle. But is cycling really the end all to sports injuries? While our beloved hobby/passion has so many benefits, we should keep in mind that we are still susceptible to maladies of various kinds.

Today we are going to focus on the all-important knee joint and some common afflictions that plague some of us as we cycle our way to good health.

Overuse
One of the main causes for knee pain is due to doing too much too soon. While it is difficult to hold back when we discover something we love to do, we have to exercise self-control when it comes to training. Perhaps you have to take a week off and you feel pressure to make it up. Whatever the reason, at times it is easy to simply over do it. Pain manifests itself in different places based on the injured site: in the front, inside, outside of the knee or underneath the knee cap. Click here to learn more about common cycling injuries to the knee.

Improper Bike Fit or Biomechanics
Many knee issues can be traced back to something as simple as a poor fit with the equipment you have. Perhaps it's not the bike but the shoes or cleats. Could it be that the placement of your femur (thigh bone) in your hip joint causes undue stress on your knees? If you log many miles on your bike each week (100 or more) the repetition of a 90 rpm pedal stroke can translate to over 32,000 times your knees flex in riding for just one week . That certainly adds up! Over time cartilage wears down and causes bone on bone scraping can be a great source of discomfort. Once tendons get inflamed a cessation of activity is required for the inflammation to be reduced. It only gets worse if one stubbornly continues to ride so listen to your body when it begins to talk to you.

Bicycling.com

Wrong Gearing
OK - let's be honest here: some people like to boast that they are "big ring riders" as if it is a badge of courage or medal of honor! If I got paid a dollar for each time I overheard (mostly) men brag about this I would have my house paid for (well, almost.) Seriously, most women don't gloat about this. So why is it a topic that garners attention? Because it takes strength and power to ride in the big ring (and sometimes a lack of common sense.) It is more difficult to push a big gear; without the proper muscular strength it can cause injury to the knee joint. If the amount of torque exceeds the stength of the tendons or ligaments guess who the loser is? Microtears occur over time due to age and stress. Being in the wrong gear (either in climbing or from a sudden stop) can cause injury so be careful and use your mind - not your ego - as you choose your gears.

In a nutshell, it is really up to us to care for the longevity of our knees. If we want to continue riding pain-free we must pay attention to our training schedules, the technique with which we ride and what gears we utilize as we ride. We must be kind to our knees - we kneed them for a long time!

Sources and resources
http://www.active.com/cycling/Articles/Knees_Among_Most_Vulnerable_Joints_for_Cycling_Injuries
http://www.sportsinjurybulletin.com/archive/1044-cyclists-knee-injuries.htm
http://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm

Spring Cleaning for Your Bike and Body

noreply@blogger.com (Tracy Draper) — Wed, 06 Feb 2013 16:38:00 +0000

www.peoplepoweredmovement.org

While there may still be an abundance of snow on the ground where you live the brown grass of winter in Florida has recently had a green revolution. Azaelas are making a weak attempt to bloom early while the pine trees are dusting even Goldilox (my new Stradalli Como) has a layer of dust on her golden frame. Achhooooo!

Yes - ready or not- spring is here and that means a few things:

It's time to clean our favorite two-wheeled friend from hoods to tire stems & all in between
We need to switch gears in our training plans
Both bike and rider need a check up

Bath Time!
Give your ride a good ole fashioned gentle hand wash with warm, soapy water and a soft brush for the components. This is a good source to follow for step by step instructions. There are many benefits to having a clean bike including extending its life to just plain looking awesome on a spit shiny clean bike!

Training Time Make Over
Joel Friel's The Cyclists Training Bible is a must-have if you desire to follow a training program but perhaps don't have the resources to hire a coach. There are chapters on different training styles to tools needed to improve your ride. Self-tests will help point you to a particular style of riding / racing that will fit your strengths. If you aren't sure what you want to accomplish with your riding then perhaps now is the time to assess that. If you are not happy with your current level then something has to give for it to improve.

"To improve is to change;

to be perfect is to change often." – Winston Churchill

Tune Up Time
When is the last time your bike had a little TLC? How long since you replaced the shifters? Has your cassette been checked lately? Are your spokes in good condition? So make a date at your local bike shop and have your little friend looked at. And while you're at it, schedule your own physical if it has been over a year since you had one. Get a full physical complete with blood work. Prevention and early detection are great assets to have in your corner.

eastprovidencecycle.com

No matter what the conditions are outdoors you can take your first step to spring cleaning in your cycling routine by following these easy tips. By being proactive instead of reactive you will have a 'one up' on the elements regardless of the season. A clean bike, a fresh routing and a good tune up for you and your ride will get this new season off and rolling without a hitch!

Sources:
http://coachlevi.com/cycling/how-to-wash-lube-polish-bike
http://www.trainingbible.com/
http://www.webmd.com/a-to-z-guides/annual-physical-examinations

My, How Things Have Changed!

noreply@blogger.com (Tracy Draper) — Wed, 30 Jan 2013 11:21:00 +0000

Google images

Just the other week on a ride with a highly-respected masters champion, he shared with me how things 'used to be' in the cycling world. In days of old the veteran racers would stay in a cycling club to mentor the up and coming riders, teaching etiquitte, proper technique, safety and the how to's of the road. The veterans were sometimes quite harsh in the way they would correct the youngsters but it was respectfully accepted by the rookies and they would conform to the rules of the club. They in time, would pass on their experiences with the next set of new riders as the club grew over the years. A fellowship was born and had an aire of class and disctinction about it. It was a cycle of newbies being taught, growing in the sport and simply living out the etiquitte of the day on the road.

In comparison with today's hot shots, he told me that once new riders get too strong, fast for the club (be it legitimate or imagined) they move on to the next level. Left behind are the older masters who just can't ride quite as fast as they used to with fewer riders to teach. These sages of cycling are full of wisdom, talent and experiences to be share. So how do we go about tapping into this wealth of experience in our fellowship of the wheel?

Ask Around
Surely there are some ledgends in your midst. You know that old quiet guy who usually offers to run sweep for the weekly group ride? Talk to him. You may be surprised by his background. Talk with folks who have been around the block a few times and see if they will point you in the right direction to find a mentor. No matter how good you think you are, how fast you really are or how much you think you know there is always someone who is faster, better and knows more!

Ask for Help
This point may step on a few toes (sorry guys - your reputation preceeds you) but why not go to someone you admire as a solid cyclist and ask them if they would watch you on the next ride and give you pointers? Look around the group, ask questions and see who has a very safe, solid technique that you can learn from. When I lock in on someone that I perceive is a very knowledgeable rider I put myself around them and watch, listen and ask questions. By not asking for help you are missing out and preventing a more experienced rider from the blessing of mentorship.

Pass it On
Once you have put in the time, miles, sweat and thousands of hours of cycling it is your obligation to pass what you know on to newer riders. Didn't others help you out? Of course they did! Do you not have plenty to share? Certainly you do! It will be a win-win situation for all involved. Teach with humility, safety in the forefront of your mind and with great expectations of those you are helping. Afterall, they will most likely follow your lead.

It is completely normal to want to move up from group to group to become faster and stronger; that is an admirable goal. Let's just not forget those who taught us and let our heads get in the clouds. Perhaps if we can put down some roots on the roads in our communities we can return to the days of old fashioned mentorship in the cycling world.

Resources
http://www.trilondon.com/advice-tips/group-cycling-etiquette/

Easy Things to Change in 2013

noreply@blogger.com (Tracy Draper) — Wed, 23 Jan 2013 03:34:00 +0000

Grant Potter
2010-2012 World Masters Stage Race Champion his Stradalli

Out with the old, in with the new. How are you doing with the first 22 days of New Year's changes?

For some the New Year means a fresh start with better nutrition. For others the newness of a New Year means times to step it up in the gym for some off-season strength training. No matter what you set out to in 2013 it may be time to reevaluate and make some changes already!

New Attitude
Be teachable in 2013 regardless of how long you've been riding. Nobody knows it all. Everybody has something to give, to share and to learn. Perhaps put yourself in a group where you are out of your comfort zone whether it's a hill ride, with a brand new group or perhaps a bit faster than you're used.to riding. That's the only way to grow, you know - when you are stretched. Use caution however, when going to a new group and be sure to mind your manners, know when to pull our of line (it it's sketchy, too fast or simply not what you came to do). The main purpose of getting out of your little bubble of security is to learn something about yourself or cycing in general.

New Routine
Do you keep a training log? If not, perhaps give it a try. There are some basic ones online that are free: Daily Mile is the one I use because it is very basic and easy to use. There are a kajillion to choose from so do a quick search and find one you like. Next, change up your routine. Do you ride 3-4 days a week? Then be sure that you don't get in a rut of the same ride, same pace, same distance. That is simply B-O-R-I-N-G! Perhaps have a day for intervals: quick sprints after a warm up that last from one telephone pole to the next; rest between the next two and repeat until you feel refreshingly tired. Do hills one day a week. Find a group to do a quick tempo ride one day. Finally, don't forget to have a social ride day; remember why you started riding in the first place.

New Ride
Could it be time for a new toy? Maybe it is time to evaluate that! Sometimes there is nothing really wrong with the ride you have but it's just time for a change and opportunity presents itself to make the switch. This is what occured with me in the first week of the New Year. I have friends who ride the Stradalli bikes and love them. Gorgeous bikes. Fast bikes. Great components and full carbon frames. Fantastic prices! Durable, quality, high-end machines that, when powered by the right engines become unstoppable on the road. I jumped at the opportunity to get my hands on one - especially at the wholesale price that they are sold at. Perhaps it's just having something new, but I doubt it. The 600 miles I've logged so far this month are solid and strong. I feel more confident on the road! Riding this past weekend with the Stradalli Pro Team at their training camp was a fantastic experience. Maybe it is just having something new.... but I doubt it.

Pro 1-2 Team plus Junior Stradalli Team
(since there's no Women's Team, I got to be a guest rider. These men are BEASTS!)

Why not take a quick evaluation of your start for the new year and see where you stand compared to this time last year. Are you bored with your rides? Have you gotten a bit apathetic or worse: cocky? Would a new ride get you invigorated? Only you know the answers! Think about it, write down some things you could change then set out to bring them about.

Resources:
http://bleacherreport.com/articles/1268021-tour-de-france-2012-bradley-wiggins-humility-in-victory-is-refreshing
www.Stradalli.com
http://www.carbonroadbikebicyclecycling.com/press-releases-0
http://www.tampabay.com/features/fitness/long-distance-bicycle-rider-discovers-that-routine-change-is-good/1114906

Mind Your Manners Please

noreply@blogger.com (Tracy Draper) — Wed, 16 Jan 2013 03:07:00 +0000

Being raised in the South has many advantages: spending summers in the swimming pool, not having to shovel snow 3 months out of the year and being taught good manners. "Yes ma'am" was the only acceptable answer to many questions posed by our mothers - whether or not that was the reply we wished to give!

As a society we have become more casual and more lax. Rules don't seem to apply to some folk. As a whole our attitude, attire and work ethic seems to have taken a back seat to common decency. What is going on?!
Of course, as cyslists, we would never be rude on the road - or would we? Today we are going to visit some basic manners of road riding.

Don't Be a Road Hog
Riding two abreast is allowable by law so long as it doesn't impede traffic. This does not mean that you should have three feet between you: this means shoulder to shoulder in a nice, tight double pace line. If your skills are not up to par for this then practice with just one other person until you are comfortable and safe with being so close to another rider. It really ticks drivers off to have us take the entire lane and not give them space to pass safely. Most drivers are afraid of us - unsure of what we may do next. Be predictable, be safe and above all - be NICE to the drivers who give you plenty of room.

Google images

Do Be an AmbassadorWhen on a ride, why not wave to a car as they pass you? Most often I do to say "Thank you for not killing me!" The driver only sees a friendly hand wave and hopefully has a nice impression of cyclists. When you go to a convenience store, speak with the workers - or better yet, purchase something. When you see kids at a bus stop, be sure to smile and say "HI!". One of them could be a future cyclist because you showed them kindness. Talk with other non-cyclists about what they think of us on the road. You just might be surprised by their answers.

Don't Be a Litter Bug
Please stick your Gu packets back in your pockets when you empty them. Remember the Boy Scout rule of leaving the area nicer than you found it? While it's not expected to pick up trash on the roadside during a ride, can you not at least pick up behind yourself? Sure you can! I was on a ride when a Kleenex fell out of my back pocket (unbeknownst to me) and another person in our group went back to pick it up. Thankfully, it was unused.

As cyclists, we have often have a reputation of being aggressive, arrogant and above the law. We get upset when motorists are rude to us but how many times are we in err? Let's make a decision in 2013 to ride aware of others and to make a good impression on those with whom we share the road.

Be safe and make us all look good!
Resources:
http://www.adventure-journal.com/2012/05/poll-whats-the-worst-thing-about-road-cyclists/

http://www.womenscycling.ca/blog/sheila-psychling/unofficial-rules-of-cycling-etiquette/

Time to Make a Change

noreply@blogger.com (Tracy Draper) — Wed, 09 Jan 2013 11:30:00 +0000

As the New Year begins the words "change", "resolution" and "renew" are in the headlines everywhere. Often we automatically tune out the rest of the sentence that these words star in because we have all lived long enough to know that the only thing certain about "change" is that it continually changes! It hardly seems to last, doesn't it? Today we will embrace the fact that we need to make some adjustments in our training and not expect each component to last for more than a couple of months.

What am I referring to?
CROSS TRAINING!

The winter months are pefect for cross training. Some days invite you to ride outdoors, others dare you to. Many of our readers live in Florida where we can train outdoors year round, but the rest of you are not so lucky. Let's take a look at some change ups that will be good for you to incorporate no matter where you are spending your winter.

Cardio
Do you have a gym membership? Then take a different cardio class each week. Try them all! Or spend 45-60 minutes on a piece of cardio equipment; try out each one. The main focus of cardio is to improve or sustain your fitness level so stay within your recommended heart rate range and give those machines a go. You never know what you might like.

So you don't have a gym membership? Great! You can take advantge of the great outdoors or try mall walking. Didn't you get the memo that you don't have a to be a senior citizen to walk indoors?! Do you have stairs in your house? Walk them 10 times a day or so. Lace up those running shoes (or go buy new ones) and revisit memories of running around as a kid. You can also find an indoor pool (or buy a wetsuit and swim outside), call a friend to meet you for exercise in a local park or check out an exercise DVD from the library.

Of course, there's always the ole stand-by: an indoor trainer. Break up the monotony with an imaginary store or SAG stop every 30 minutes. Sharpen up your discipline skills and force yourself to stay on the trainer during the show you are watching and amp your intensity up a bit during commercials. Develop perseverance and mental stamina as you strengthen your #1 muscle: your heart.

Weight or resistance training
It's easy to find resistance bands at Target or Walmart if you don't have any weights at home. Or, buy a set of medium to light dumbbells. The winter is the perfect time to build up some strength for when it warms up outside. You can hold a chair position against the wall for a minute at the time to get those quads and glutes conditioned for riding. Walk around the hosue on your tip toes for your calves. See if you can borrow or buy a P90X DVD to get some more ideas for using your own body weight as resistance. Follow this link to learn ways to make an old fashioned push up challenging in new ways (pages 116-117)

Flexibility training
This component of fitness gets a bum wrap so often. It is over looked and under appreciated but very easy to do! People of any age and fitness level can stretch safely and improve their flexibility with just a few minutes of effort per day.

While you're sitting in your chair at work or on your couch at home, simply straighten out one leg, keeping your heel on the floor and flex your toes back towards you. Sit on the edge of the seat and with a straight back and belly pulled in, reach out and either touch your toes or make the best attempt you can. Hold for 10-20 counts. Repeat on the other side. This will help your hamstrings be less tight and therefore pull on your lower back less. There are seemingly endless stretches online so visit the links at the end of this article and try a few.

There is no reason to let your training get lax during the cooler months. Use this time wisely to get your body back into riding shape by getting stronger, more flexible and keeping your ticker charged up so that you won't be suffering when the roads are calling your name in a couple of months!

Additional Resources:
http://www.active.com/cycling/Articles/Seven_simple_stretches_for_cyclists
http://bicycling.about.com/od/trainingandfitness/a/crosstrain.htm

Committing to Exercise

noreply@blogger.com (Tracy Draper) — Wed, 02 Jan 2013 18:18:00 +0000

Are you one of the 50% of Americans who make New Year’s Resolutions in the first week of January only to feel defeated by spring time? Welcome to the club! Studies show that only about 10% of those who set out with good intentions are actually able to see them through. With statistics like that, it’s easy to start out with a losing attitude. However, if you will carefully read and implement the suggestions below you will increase your chances of success many times over.

There is a huge difference between ‘interest’ and ‘commitment.’ How would you like for your spouse or significant other to say “Oh, I am interested in you” versus, “Oh, I am committed to you!”? Simply being interested is a good start but will not stand the test of time nor keep you going when the difficulties come your way. Interest wanes when circumstances get difficult. Interest is easily lost when it becomes inconvenient to put in the hard work. On the other hand, commitment is for the long haul. It takes time but if you change your thinking and embrace the commitment, you will succeed in whatever fitness goals you have for the New Year.

Here are some tips that will surely increase your chances for success:

C – Change your thinking from “I hope I can” to “I know I can.”

O – Organize your goals. Start with your long term goal (6 months to 1 year): What do you want to accomplish? Be specific; make it measurable, not subjective. Cut it in half and make that your short-term goal (so that you can measure and be halfway there by “x” date). Now cut the short term goal in half again and write out what you must do daily or weekly to reach that goal. Taking baby steps is the way to go.

M – Make appointments with yourself. No one else will make it happen. Write on your calendar that you will work out three to five days a week for a minimum of 30 minutes (if that fits your goal, for example)

M – Move all obstacles out of your way. Enlist support and help from family, friends or co-workers who will share your ups and downs with you. Is junk food a problem? Get it out of your house! Excuses are big obstacles; remove them from your mind and mouth.

I – Intentional exercise must be a priority. It cannot be “Am I going to exercise today?” but “What kind of exercise am I going to do today?”

T – Treat yourself as you meet your goals with something that will keep you moving in the right direction. Do not use food as a treat, rather an accessory that will keep you excited about your new lifestyle of fitness. A new pair of work out shorts, top, a piece of equipment to use at home, a new DVD, signing up for a walk / run 5K for charity are among neat treats that will keep you revved up as you reach your mini-goals.Your thoughts will either be your biggest enemy or your best pal. Be sure to keep your mind focused on the fact that you are committed to this fitness goal in the New Year. When negativity comes your way it is up to you to choose to ignore it. The more you practice your new thinking the more your confidence will grow, the more disciplined you will become and the closer you will be to your destination!

Source:http://www.psychologytoday.com/blog/the-power-prime/201001/life-new-years-resolutions-why-they-dont-stick

Ride the Chill Away

noreply@blogger.com (Tracy Draper) — Wed, 19 Dec 2012 02:36:00 +0000

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Living in Florida offers a year-round training ground. While northerly friends of ours might be relegated to indoor trainers during these winter months we get to enjoy afternoon rides in temperatures that range from 50-80 degrees. It doesn't get much better than this!

Some things to keep in mind as we pedal our way through balmy sunny days in the extreme south are as follows:

Consume enough water even though it is cooler
Dress in layers for comfort
Add some spice to your rides

Drink Up
It's easy to skimp on the hydration when we are not pouring the sweat but our bodies tend to be a bit more dehyrdated because we don't feel as thirsty in cooler months. Remember that with every breath we exhale moisture. Being dehydrated leads not only to muscle cramping but makes us feel less energetic all around. Not everyone has the discipline to get out and ride when they really don't feel like it, so do yourself a favor: drink up the water and energize yourself.

Dress Up
There are many guidelines for how to dress appropriately for specific temperatures. Generally, the labels are "cool", "cold" and "coldest". Examples are below for each:
"Cool" (59-70 degrees) Sleeveless base layer, arm and knee warmers with typical winter jersey. Full fingered gloves optional.
"Cold" (49-59 degrees) Tights, full fingered gloves, jacket, head cover, shoe covers.
"Coldest" (39-49 degrees) Lined jacket, tights, sleeveless base, jersey, head cover, insulated full-fingered gloves and shoe covers.

Spice It Up
Try out some different group rides with new routes and new people. Be cautious with those you haven't ridden with, however. Not steering clear of sketchy riders just might give you more spice than you bargained for so be careful. Find a local charity ride or one in another city; why not make a weekend of it? If that doesn't sound like something you would enjoy then map out a time trial course and give it a go once a week, tracking your time and looking for improvement. Whatever it takes, change up the same ole, same ole.

The links below offer great information on how to choose what to wear at what temperatues regardless of where you live.

http://www.bicycling.com/whattowear
http://www.livestrong.com/article/507521-what-to-wear-for-the-temperature-in-cycling/
http://www.performancebike.com/bikes/Content_10052_10551_-1_ColdWeatherClothing

Don't settle for the winter blues when you can be out underneath the blue skies on your bike. Just remember these tips and pedal the chill away!

pedalheadedm.com

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'Tis the Century Season!

noreply@blogger.com (Tracy Draper) — Wed, 12 Dec 2012 11:58:00 +0000

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Century season is upon us! How delightful the long rides are: good friends, good routes and yummy SAGs, right? While it is the holiday season and we tend to get warm fuzzies dancing in our heads century season also means a few obstacles to overcome as well: wanna be fast guys / gals starting out in the front group (who really need to log many more miles on their own before going elbow to elbow with experienced riders), long hours in the saddle (be sure to remember that chamois cream!), friends deciding they want to go faster - or slower- than you agreed upon and then there's the grumpy guy whose attitude spoils the ride for anyone around him from mile 21 until the end.

Delightful, right?!

It can be - despite these bumps in the road that might show up at your next century. Let's look at a few things you can do to ensure that your next endurance ride is one to remember because of its goodness rather than being one of infamy.

Plan Ahead
Make sure that you have a checklist of everything you need: nutrition, electrolytes, saddle cream, helmet, shoes, bottles, etc. Set out your kit the night before so there is no rush in the early morning hours frantically searching for arm warmers, knee warmers or gloves. Give your bike a cleaning and inspection the day before as well. Everyone loves to see a spit-shiny clean machine! Review the route, note where the SAGs are and get mentally prepared for what you have in store ahead. Are there hills to consider? What will the weather be? Ah - the wind: will it be a part of your journey? Begin your positive self talk and share it with others along the way because you know that not everyone will be chippery and fun for the whole ride.

At the Start
Do you plan on expect to ride with anyone in particular? What is your game plan? If you are an A rider you know your place: at the front. Now is not the time for your ego to take over, so if you normally ride with the B group (but you just wish you were in the A group) then swallow your pride and get in the middle group. Is this your first century? Then you will want to begin towards the back of the group. Be careful, start off slowly and be patient, no matter what group you are with. Things will shuffle out pretty early on so there's no need to race off of the start line.

During the Ride
Your hind end begins to ache. Your shoulders are stiff (try relaxing your elbows as you ride and allow them to be shock absorbers). Your back is feeling a bit tight. Change position by scooting up or back on your seat a little bit. Stretch right there on your saddle by dropping one shoulder down towards your hip. Stand and pedal for 20-30 seconds. Drop one shoulder down towards your hip without leaning your bike. Straighten out a leg and feel the calf stretch. Tilt your head from side to side and give your neck a breat. Better yet, do a little stretching at the next SAG. The most important thing to remember on long rides is that when you start to fatigue, technique and form suffer, making you work harder and increasing your chances of causing a crash. As you feel yourself getting tired, take a break! Sit up, pull over, refuel or simply refocus on your technique. Many crashes occur by tires touching so make sure you maintain proper distance from the wheel ahead of you. Some ways to stay alert are as follows: keep the pace line rotating, play mental games of counting pedal strokes with the right foot, telephone poles or looking for a white mailbox (while being aware of those around you, of course).

After the Ride
Congratulations! You did it! Perhaps it's your first century - or your hundred and first. Either way, it's an accomplishment. Celebrate with some good food (yes, now it's time for carbs so that your glycogen stores can be replaced.) Be sure to stretch your legs, glutes, back and shoulders. Enjoy the story-telling that occurs after each of these rides: they have a way of taking on a whole new life after 100 or so miles. Be thankful that you made it alive. Be happy that it's over but begin thinking about your next one.

It IS century season afterall, ya know.

Make it Count at Christmastime

noreply@blogger.com (Tracy Draper) — Wed, 05 Dec 2012 11:36:00 +0000

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I feel it. You do too. It's the almost-overwhelming "UGH" that seemingly constricts us during stressful times. We have so much to handle during the holiday season: decorating, shopping, parties, out of town relatives / friends who are coming to see you, long lines at the malls --- all on top of our regular responsibilities at home and work. How easy it is to blow off a work out but how awful the feeling that remains by doing so.

Don't worry- help is here! With the tips shared today you can take control of your own fitness during this month of celebration.

Quality Rides
So you don't have 2-3 hours to dedicate to a nice, long ride? Then ride for 30-60 minutes. Set your goal of the ride to be hill repeats, intervals or a tempo ride. Be sure to allow for a few minutes of warm up at the beginning if you are going to do an intense workload. Remind yourself that this is a quality ride, not quantity, and give it the best effort possible without adding more stress to your day.Be intentional about your technique and make the most of every minute.

Quality Drills
You can find many bike handling drills online by doing a simple search. The link below will connect you with a variety of drills to do in a parking lot. The "heel grab" raises my eyebrow a bit so that is not one that I would recommend but there is a nice list of drills to do. Pick a few and get started.
http://coachlevi.com/cycling/parking-lot-bike-handling-drills/

Quality Strength
As you might find yourself watching some Bowl games or Christmas specials on TV you can engage in some beneficial multi-tasking. During commercial breaks break out the yoga mat or put a towel on the floor and use that time to build strength rather than building a plate of snacks. Can you hold a push up position for one commercial break? How about doing some squats instead of getting squishy by adding more calories to your day? You could even challenge the kids or another family member to see who can do the most sit ups during the advertisement for things you think you want but you don't really need.

By incorporating these suggestions your training will not suffer. Why not utilize this busy season to get back to the fundamentals of cycling and improve your bike handling skills? Go for QUALITY!

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The Stuff Dreams are Made Of

noreply@blogger.com (Tracy Draper) — Wed, 28 Nov 2012 22:41:00 +0000

"The future belongs to those who believe in the beauty of their dreams."
Eleanor Roosevelt

Now that Thanksgiving has passed, we can all focus on Christmas lists, decorating and dreaming of things to come in 2013. Instead of getting all wigged out about that perfect gift for so and so, why not recapture some of the magic of the season and use it to fuel a passion deep within? Is there something that you have longed to do? Some unfulfilled dream? An idea that you think is even a bit on the wild side but you secretly want to do it anyway? Then perhaps you can use this joyous, feel-good season to ignite a fire in your spirit.

As a junior high student (there was no such thing as "middle school" in my day), I read a book called A Walk Across America. I was taken by the adventure and the idea that someone would traverse by foot across our country. The stories were incredible! Deep inside my heart I said to myself, "I'm going to go across the USA one day." Fast forward about 30 years when I met a delightful woman named Pam who sold me my first road bike. She told me how she rode across America at age 58 and she was not even a cyclist at that time! That fire was rekindled. I later worked for a charity that had a RAAM team and promised myself that I, too, would bike across America one day.

With three of our four monkeys off in college, it is now time to give attention to this dream of mine. How exciting to start the initial planning (seeing as how I have never done anything like this before I'm quite wet behind the ears!) In 2014 I plan on making my dream a reality.

What is it that you wish you could do? What is stopping you? Have you given up on it? If so, why? Take a few moments to reflect on dreams of old - or create new ones.
Here are some quotes by people much smarter than me that will be the impetus you need to start on the road of making your dream a reality:

" There exists only one person who has the power to cast the deciding vote that will kill your dream…you! "

~ Dr. Robert Schuller

"Quit making excuses. What we're really talking about here is commitment. Until you make a commitment to your dream, it's not a commitment at all. It's just another fantasy. And fantasies don't come true because they're not real, we're not committed to them. When we make commitments, they become dreams. And dreams are very real.”
~ Rudy Ruettiger

"Each of us has a fire in our hearts for something... Find it and keep it lit!"

~ Mary Lou Retton

"We know not where our dreams will take us, but we can probably see quite clearly where we'll go without them."

~ Marilyn Grey

Go ahead. Dream big. See where it takes you. It might involve riding a bike for a cause, it might be winning a state championship, it may be sharing your passion with others, it may not have a single thing to do with cycling - and that is OK! The main thing is to dream.

Dare to dream today.
Write it down.
Research the "how to" factors.
Take steps to make it happen.

Why not?

"Dreams don't die until we let them."

~ James Ojala

Credit:
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Training Tips from the Cycle Chick

Tips for Riding in the Mountains

Power Drills / 4 of 4 - Tabata Intervals

Tabata Intervals to Build Power Written by Ken Vida

Power Drills / Part 3 of 4 - Off-Season Power Grab

Power Drills / Part 2 of 4 - Build Your Own Power

Power Drills: Introduction / Part 1 of 4

Who's More Wrong: Cyclists or Drivers?

Top 25 Tips

Alignment Alliance / Part 5 of 5: The Shoulders

Alignment Alliance / Part 4 of 5: The Spine

Alignment Alliance / Part 3 of 5: The Hips

Alignment Alliance / Part 2 of 5 : The Feet

Alignment Alliance / Part 1 of 5 : The Knees

Why So Serious?

Let it Rest

You Kneed to Know This

Spring Cleaning for Your Bike and Body

My, How Things Have Changed!

Easy Things to Change in 2013

Mind Your Manners Please

Time to Make a Change

Committing to Exercise

Ride the Chill Away

'Tis the Century Season!

Make it Count at Christmastime

The Stuff Dreams are Made Of

Tabata Intervals to Build Power
Written by Ken Vida