Train to ride
Road bikes, mountain bikes, trail bikes, uni-cycles, tri-cycles all have one thing in common they are all bikes and it takes muscle to make them go. Riding to the park is one thing but long cross country hauls are another. Under this topic we will discuss long-distance street riding, mountain biking and endurance trail
riding.
riding.
Why ride?
"Riding can be an invaluable cardiovascular component in a comprehensive fitness program. It can provide the stellar benefits of running without the impact on feet, legs and hips." Riding is an excellent way to easily up your endurance in any fitness program. Plus you get the benefits of seeing more areas
outside than you would by walking.
outside than you would by walking.
Street or Mountain?
Let's just start by asking a question or two. Do you want to breathe clean air or smog, ride on smooth surfaces or come out caked with mud? There are the good and evil in both. It's really a matter of personal preference. Note, there are a few rules you have to consider when considering the sport. First consult an expert when you're making a decision about what kind of bike to purchase. Next take an expert with you to make sure that the bike is right for your body and outfitted to suit all your needs. Last realize that it doesn't stop there, you have to maintain your purchase in order to get most out of it and for the safety of your body. Also you need to learn how to ride, yes there are ways of doing this that
will help your performance no matter what style of riding you wish to do.
Many have found that riding their bike to work has become a rather great form of exercise as well as help cut down on traffic. Others prefer street riding over mountain for other reasons, one being Tour de France another, because they don't want to get dirty. Either way you choose you will spend a good chunk of money on your bike, for a good one. The thing that stinks is, that you really can't take your street bike in the mud but you can take your mountain bike on the
street. I personally prefer to breathe clean air and get a little dirty. Pollution just doesn't sit too well with me, but to each their own.
TIP: If you choose street riding - go early when the pollution and toxins in the air are down. Try riding in more rural than urban areas. Knowing you get the exercise is great, but knowing you are getting it and breathing in toxins are not so great.
Many have found that riding their bike to work has become a rather great form of exercise as well as help cut down on traffic. Others prefer street riding over mountain for other reasons, one being Tour de France another, because they don't want to get dirty. Either way you choose you will spend a good chunk of money on your bike, for a good one. The thing that stinks is, that you really can't take your street bike in the mud but you can take your mountain bike on the
street. I personally prefer to breathe clean air and get a little dirty. Pollution just doesn't sit too well with me, but to each their own.
TIP: If you choose street riding - go early when the pollution and toxins in the air are down. Try riding in more rural than urban areas. Knowing you get the exercise is great, but knowing you are getting it and breathing in toxins are not so great.
Tips when it comes to purchasing a bike
"I've been told that bike fit can be more important than the actual bike I purchase. What are the top things I should look for to make sure my bike fits my frame?"
So many things factor in to a proper bike fit that it's tough to break it down into a few short pointers. Above all, however, you want to make sure your knees and hips aren't straining to complete the pedal stroke and that your torso is neither too cramped nor too overstretched across the top tube and handlebars.
But there's more to it than leg and torso length. In fact, it's not uncommon to find two properly fit people of similar height, size and proportion riding different sized bikes altogether, simply because their bodies naturally move in different ways.
For this reason, if you're planning to ride your bike for more than the occasional recreational ride, you should arrange a session with a certified bike-fitting specialist. A comprehensive fit session will address factors like range of motion in cycling-specific muscle groups, individual riding habits, previous injuries, and core strength and biomechanical alignment. In addition to these fundamental body assessments, there are two keys to a successful fitting session, communication and observed riding.
Professional fittings usually take two to four hours and cost $200 to $500. But if you plan to ride with any regularity, the investment in money and time will more than pay for itself in the confidence you'll gain knowing your new bike is set to ride as efficiently as possible.
"I've raced a few triathlons and hope to do more. How do I know when it's time to move from a road frame to a triathlon frame, and how much difference will it make to my overall finishing times?"
The key to whether a triathlon bike makes sense for you is knowing how much time you want to spend in an aero position. While road bikes are versatile, they aren't designed for use with aero bars without significant compromises in fit and comfort.
If you're averaging 17-plus mph on the bike, it's time to think about aerodynamics. The faster you go, the more wind resistance you incur, so reducing aerodynamic drag becomes increasingly important. Your body is approximately 80 percent of your aerodynamic drag, so improving your position is the best way to drop time.
Most riders set up with a comfortable and efficient position in the aero bars will see a 1- to 2-mph increase above their standard road bike position. However, if you can't comfortably maintain your aero position, it's useless. This is why fit is critical.
If you become serious about triathlon, owning two bikes -- one used primarily for training and one for racing -- is not uncommon. While faster, the aeropecific position used on a tri-bike may not be appropriate for the bulk of your training in which handling the bike in groups and traffic is important. In either case, a fitting with a certified specialist will help guide you through the process. Ultimately, a tri-specific position that balances power, comfort and aerodynamics will be the most important factor in improving your times.
"I hear so much about women-specific frames today. What makes them different? And are they good for all body types, or for just lighter, smaller women? I'm 5-foot-10 and weigh about 160 pounds. Should I stick to a standard men's frame?"
Typically bicycles dubbed as "women-specific" have shorter top tubes, taller head tubes with slacker angles, narrower handlebars, and short-reach brake levers. These designs are based on women's average anatomical proportions and have generally helped women achieve greater comfort and enjoyment on the bike.
However, like any standard frame, the women-specific design makes assumptions, not only about a rider's body type, but also about her riding style. This not only affects the cyclist's comfort and efficiency, but it can also adversely affect the handling of the bike as well. Ultimately, any bike not properly fit to the individual rider can do more harm than good. The best frame geometry is the one that's constructed for and that compliments your body, riding style and goals. Remember, bikes should be rider-specific, not gender-specific.
So many things factor in to a proper bike fit that it's tough to break it down into a few short pointers. Above all, however, you want to make sure your knees and hips aren't straining to complete the pedal stroke and that your torso is neither too cramped nor too overstretched across the top tube and handlebars.
But there's more to it than leg and torso length. In fact, it's not uncommon to find two properly fit people of similar height, size and proportion riding different sized bikes altogether, simply because their bodies naturally move in different ways.
For this reason, if you're planning to ride your bike for more than the occasional recreational ride, you should arrange a session with a certified bike-fitting specialist. A comprehensive fit session will address factors like range of motion in cycling-specific muscle groups, individual riding habits, previous injuries, and core strength and biomechanical alignment. In addition to these fundamental body assessments, there are two keys to a successful fitting session, communication and observed riding.
Professional fittings usually take two to four hours and cost $200 to $500. But if you plan to ride with any regularity, the investment in money and time will more than pay for itself in the confidence you'll gain knowing your new bike is set to ride as efficiently as possible.
"I've raced a few triathlons and hope to do more. How do I know when it's time to move from a road frame to a triathlon frame, and how much difference will it make to my overall finishing times?"
The key to whether a triathlon bike makes sense for you is knowing how much time you want to spend in an aero position. While road bikes are versatile, they aren't designed for use with aero bars without significant compromises in fit and comfort.
If you're averaging 17-plus mph on the bike, it's time to think about aerodynamics. The faster you go, the more wind resistance you incur, so reducing aerodynamic drag becomes increasingly important. Your body is approximately 80 percent of your aerodynamic drag, so improving your position is the best way to drop time.
Most riders set up with a comfortable and efficient position in the aero bars will see a 1- to 2-mph increase above their standard road bike position. However, if you can't comfortably maintain your aero position, it's useless. This is why fit is critical.
If you become serious about triathlon, owning two bikes -- one used primarily for training and one for racing -- is not uncommon. While faster, the aeropecific position used on a tri-bike may not be appropriate for the bulk of your training in which handling the bike in groups and traffic is important. In either case, a fitting with a certified specialist will help guide you through the process. Ultimately, a tri-specific position that balances power, comfort and aerodynamics will be the most important factor in improving your times.
"I hear so much about women-specific frames today. What makes them different? And are they good for all body types, or for just lighter, smaller women? I'm 5-foot-10 and weigh about 160 pounds. Should I stick to a standard men's frame?"
Typically bicycles dubbed as "women-specific" have shorter top tubes, taller head tubes with slacker angles, narrower handlebars, and short-reach brake levers. These designs are based on women's average anatomical proportions and have generally helped women achieve greater comfort and enjoyment on the bike.
However, like any standard frame, the women-specific design makes assumptions, not only about a rider's body type, but also about her riding style. This not only affects the cyclist's comfort and efficiency, but it can also adversely affect the handling of the bike as well. Ultimately, any bike not properly fit to the individual rider can do more harm than good. The best frame geometry is the one that's constructed for and that compliments your body, riding style and goals. Remember, bikes should be rider-specific, not gender-specific.
Hills or flats, dry or mud, hot or cold?
Too many choices! Actually the reality is no matter what your fancy you'll get all of them at some point, you'll want to be prepared for anything. You need to make sure that you don't take on the toughest hill and worst conditions before you are ready. You need to work up slowly the intensity, distance and duration.
What kind of training do I need?
Many don't understand that a little training can go along way when riding. Add strength work to your training program, to work muscles you're not firing at all on a bike, and to work muscle you are. Add flexibility also, this will counteract the weaknesses caused by limited range of motion.
I've found that my riding style works pretty good for keeping me in shape for most the year. I intensify things when training for an event, otherwise my routine is about this:
I've found that my riding style works pretty good for keeping me in shape for most the year. I intensify things when training for an event, otherwise my routine is about this:
Commute or just starting out? Try this schedule.
Week A
Sun10 - 20 mile rolling hills
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Mon/Tue5 - 10 mile commute both days
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Wedoff
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Thur/Fri5 - 10 mile commute both days
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Satoff
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Increase your endurance and strength with this schedule.
Week B
Sunoff
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Mon/Tue10 - 20 mile - easy
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Wedoff
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Thur/Fri10 - 20 mile - easy
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Sat30 - 50 mile distance one week
10 - 20 mile tough hill trainer opposite week |
Want to go big or ultra? Try working up to this schedule.
If you are new to cycling, don't get over anxious, cycling requires endurance, endurance doesn't happen overnight, it takes time. Know that it will take up to a year to get you from nothing to a Century (100 miles). Start off by adding Week A to your routine. Doing so regularly for 1 - 2 months building up to the longer distaces will get you headed in the right direction. This will condition your body to your bike, start to alert your muscles to activity and provide plenty of rest to recover. After 2 months, when you are ready add Week B to the next month, buidling up to alternating Week A with Week B and doing so for 2 - 3 months. These weeks will build muscle and endurance. When you are comfortable add Week C to your routine followed by Week D.
Week C
Sun30 - 45 miles w/at least 2 moderate hills
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Monoff
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Tue/Wed20 - 30 miles - moderate hills
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Thur/Fri25 - 40 miles - easy
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Satoff
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Week D (tough - to be alternated with Week C)
Sun50 - 70 miles w/at least 3 moderate hills.
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Monoff
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Tue/Wed20 - 30 miles - easy
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Thur/Frihill climbs as hard and as many as you can do.
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Satoff
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Here is an example of some good difficult hill climbing in the Portland area, don't let the 15-16 miles fool you. With these routes either you are going up or down, not much of anything else so make sure your brakes are GOOD! 'Forest Heights hill trainer' route three class 4 two class 5 with 1742 feet of gain. 'Germantown Starbucks to Starbucks' is two class 3 climbs (this has a little break) with 1677 feet of elevation gain. Note that it stops and starts at a coffee shop with a wakup outdoor window with outdoor seating, perfect for the exhausted smelly body you will have after doing this a time or two. Also, you pass past your car several times, this makes it nice so you can refill or drop off to your car for beverage refills etc.less you'd have to carry if you were going out and out. See more tough rides.
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Water me! Feed me!
This is what your body says when you ride. Please please please remember to drink water as you go. Cyclists have been deceived to think that if you are cool and comfy while you ride your body core is all fine and dandy. NOT SO MUCH! Heat issues set in when dehydrations lowers circulation with the blood and body core temperature rises. Key, to drink early long before you ever get thirsty. If you are doing short distances water may suffice, long distance or over 90 minute rides make sure you give your body sustenance, be it with sports drinks and protein bars, you will need something. You should hydrate yourself every 15-30 minutes like with every other endurance sport. If you fall behind in your hydration your body will have a difficult time making it up. Usually you will
just continue to become more dehydrated.
The following are excellent notes from trainers via Active.com:
"Exercise nutrition is not rocket science, but it isn't finger painting either. A little knowledge is required to do fuel your rides properly. Many cyclists do not fuel properly, and it makes a difference. Here are the facts and guidelines that every cyclist should know.
1 - The two main purposes of exercise nutrition are hydration and energy provision.
2 - Perspiration is the body's cooling mechanism. Sweating keeps the body's core temperature from rising. Sweat contains water and electrolyte minerals. The more water and electrolytes the body loses, the less efficient this cooling mechanism becomes. At the same time, cardiac and motor-signaling efficiency decrease, and the risk of muscle cramping increases.
3 - As little as 1 percent loss of body fluids can negatively impact endurance performance. For a 160-pound cyclist, this equates to about 1.5 lbs. of fluid loss.
4 - Typically, cyclists sweat at the rate of 900 to 1,200 ml per hour, but actual sweat rates depend on weight, intensity, air temperature, and genetic factors. Cyclists should consume fluids containing water and electrolytes (sodium, chloride, potassium, and magnesium) at a similar rate. Studies show that doing so has a strong, positive impact on performance.
5 - Carbohydrate is the primary source of energy for muscle contractions during cycling. Typically, cyclists burn at least 200 grams of carbohydrate an hour while riding. The body can only store enough carbohydrate to fuel three or four hours of moderate-intensity riding.
6 - Studies have shown that consuming carbohydrate during exercise lasting 60 minutes or more can greatly enhance endurance performance. However, the average cyclist cannot absorb more than 70 to 80 grams of carbohydrate per hour. You should try to get about this amount.
7 - It is important to get your nutrition in an easily absorbed form during exercise. Most sports drinks are formulated to provide water, electrolytes, and
carbohydrate in the right balance for fast absorption
8 - Insulin is a hormone that is responsible for transporting carbohydrate into the muscle cells. The pancreas releases insulin automatically in response to rising glucose levels in the blood. Protein also stimulates insulin release. Research has shown that the addition of protein to a sports drink increases insulin release and results in faster deliver of carbohydrate to the muscle cells. This allows the muscles to conserve their stored carbohydrate and prolongs endurance.
9 - Too much protein in a sports drink would slow stomach emptying and sabotage the insulin effect. The ideal ratio of carbohydrate and protein in a sports drink is 4:1. This ratio maximizes insulin release without slowing stomach emptying.
10 - Many cyclists are unaware that protein is also broken down for energy during exercise. The longer exercise lasts and the lower the body's carbohydrate supply gets, the more protein is used. After 90 minutes of vigorous activity, as much as 15 percent of the muscles' energy comes from protein. Most of this protein comes from the breakdown of muscle cells.
11 - Consuming protein during exercise accelerates muscle protein rebuilding after exercise and may also reduce muscle protein breakdown during exercise."
just continue to become more dehydrated.
The following are excellent notes from trainers via Active.com:
"Exercise nutrition is not rocket science, but it isn't finger painting either. A little knowledge is required to do fuel your rides properly. Many cyclists do not fuel properly, and it makes a difference. Here are the facts and guidelines that every cyclist should know.
1 - The two main purposes of exercise nutrition are hydration and energy provision.
2 - Perspiration is the body's cooling mechanism. Sweating keeps the body's core temperature from rising. Sweat contains water and electrolyte minerals. The more water and electrolytes the body loses, the less efficient this cooling mechanism becomes. At the same time, cardiac and motor-signaling efficiency decrease, and the risk of muscle cramping increases.
3 - As little as 1 percent loss of body fluids can negatively impact endurance performance. For a 160-pound cyclist, this equates to about 1.5 lbs. of fluid loss.
4 - Typically, cyclists sweat at the rate of 900 to 1,200 ml per hour, but actual sweat rates depend on weight, intensity, air temperature, and genetic factors. Cyclists should consume fluids containing water and electrolytes (sodium, chloride, potassium, and magnesium) at a similar rate. Studies show that doing so has a strong, positive impact on performance.
5 - Carbohydrate is the primary source of energy for muscle contractions during cycling. Typically, cyclists burn at least 200 grams of carbohydrate an hour while riding. The body can only store enough carbohydrate to fuel three or four hours of moderate-intensity riding.
6 - Studies have shown that consuming carbohydrate during exercise lasting 60 minutes or more can greatly enhance endurance performance. However, the average cyclist cannot absorb more than 70 to 80 grams of carbohydrate per hour. You should try to get about this amount.
7 - It is important to get your nutrition in an easily absorbed form during exercise. Most sports drinks are formulated to provide water, electrolytes, and
carbohydrate in the right balance for fast absorption
8 - Insulin is a hormone that is responsible for transporting carbohydrate into the muscle cells. The pancreas releases insulin automatically in response to rising glucose levels in the blood. Protein also stimulates insulin release. Research has shown that the addition of protein to a sports drink increases insulin release and results in faster deliver of carbohydrate to the muscle cells. This allows the muscles to conserve their stored carbohydrate and prolongs endurance.
9 - Too much protein in a sports drink would slow stomach emptying and sabotage the insulin effect. The ideal ratio of carbohydrate and protein in a sports drink is 4:1. This ratio maximizes insulin release without slowing stomach emptying.
10 - Many cyclists are unaware that protein is also broken down for energy during exercise. The longer exercise lasts and the lower the body's carbohydrate supply gets, the more protein is used. After 90 minutes of vigorous activity, as much as 15 percent of the muscles' energy comes from protein. Most of this protein comes from the breakdown of muscle cells.
11 - Consuming protein during exercise accelerates muscle protein rebuilding after exercise and may also reduce muscle protein breakdown during exercise."
"Do you want to race, or not?"
This is fun stuff but be prepared this will be nothing like you've ever experienced in your life. Things to be prepared for: Many other people, getting tossed from your bike on either pavement, rock, dirt, gravel or mud none of which will have a choice in landing it will just happen. Another, when push comes to shove, you may be the one that gets shoved then run over by the guy or guys behind you. There are many accidents that befall the race rider, many of which you may not have an active participation in, it may just happen.
TIP: As much as you want to get a head of that guy in front of you, give him a little space, don't crowd or you may land on top of him and take both you, he and a few others along the way. You won't even make it to the finish line this way.
One of the best ways to get your feel for riding with mass amounts of people is by doing annual rides. Most areas sponsor short and long distance rides or tours, a great example of this is the 'Reach the Beach' ride for the American lung Association. You will have all the elements of a race just not the guy next to you about to run over ya and a little less stress. This doesn't mean you don't have to train, because you do. One's body can't just jump on a bike and expect to finish 100 miles in one day.
TIP: As much as you want to get a head of that guy in front of you, give him a little space, don't crowd or you may land on top of him and take both you, he and a few others along the way. You won't even make it to the finish line this way.
One of the best ways to get your feel for riding with mass amounts of people is by doing annual rides. Most areas sponsor short and long distance rides or tours, a great example of this is the 'Reach the Beach' ride for the American lung Association. You will have all the elements of a race just not the guy next to you about to run over ya and a little less stress. This doesn't mean you don't have to train, because you do. One's body can't just jump on a bike and expect to finish 100 miles in one day.
Cross-training why a good idea when riding?
Whether you decide to race or not injury is a fact when riding. There are some you can prevent by wearing a helmet, being alert when you ride and making sure you avoid obstacles.
However the ones you can avoid are overuse injuries. When you ride in one position your arms, hands, wrists as well as your crotch can and will become uncomfortably numb. To prevent this you need to make sure your bike is fitted properly and you are training prior to any event or long distance.
Great areas that have aided in riding are: swimming, hitting the gym, hiking/trail-running/walking. Swimming is an all around great add to any sport. It works all the muscles in the body. And any time you can get off your crotch and move or work your body you will help add to the blood flow and relief of pressure points. However you do want to spend enough time on a bike seat for you back side to get use to. Part of your training is getting a good callus and padding where you need it. Yes they make excellent bike seats and padded bike shorts but even if you aren't use to wearing those it's difficult to just go ride for miles and miles.
However the ones you can avoid are overuse injuries. When you ride in one position your arms, hands, wrists as well as your crotch can and will become uncomfortably numb. To prevent this you need to make sure your bike is fitted properly and you are training prior to any event or long distance.
Great areas that have aided in riding are: swimming, hitting the gym, hiking/trail-running/walking. Swimming is an all around great add to any sport. It works all the muscles in the body. And any time you can get off your crotch and move or work your body you will help add to the blood flow and relief of pressure points. However you do want to spend enough time on a bike seat for you back side to get use to. Part of your training is getting a good callus and padding where you need it. Yes they make excellent bike seats and padded bike shorts but even if you aren't use to wearing those it's difficult to just go ride for miles and miles.
What am I burning?
Your target macronutrient ratios for pre-season, season and off season are all the same. You should be eating 20% fats, 20% proteins and 60% carbohydrates. Note the carbohydrates are essential to this sport. However the carbs we are talking about here are the complex carbs not the simple ones, there's a huge difference. You are going to be relying mainly on oxidative systems. Fatty acids as well as muscle glycogen are you primary sources of energy. You need to consume just moderate levels of protein to maintain a positive nitrogen balance and repair to fragile fast-twitch muscle fibers.
As an endurance athlete you need to encourage glycogen sparing in your body while stimulating the use of fat as your primary energy source. To do this:
Train for endurance on a regular basis, consume 5 - 6 meals a day, do not load on dietary fat as a rule. Pre-event and during competition: consume low-glycemic index foods 2 - 3 hours before workouts and competition. Do not consume food or caloric beverages from 2 hours to 15 minutes before. Consume carbohydrates directly before and during endurance activities. Drink plenty of water every 15 - 30 minutes, drink electrolyte-containing beverages during endurance activities. Do not eat new food just before a competition. To find out more see nutrition.
As an endurance athlete you need to encourage glycogen sparing in your body while stimulating the use of fat as your primary energy source. To do this:
Train for endurance on a regular basis, consume 5 - 6 meals a day, do not load on dietary fat as a rule. Pre-event and during competition: consume low-glycemic index foods 2 - 3 hours before workouts and competition. Do not consume food or caloric beverages from 2 hours to 15 minutes before. Consume carbohydrates directly before and during endurance activities. Drink plenty of water every 15 - 30 minutes, drink electrolyte-containing beverages during endurance activities. Do not eat new food just before a competition. To find out more see nutrition.
When should I go ride?
Truth is, you can always go. It may be a little warm or a little cool but a true riding enthusiast will be prepared for anything. Take your water, food and dress
for the weather.
If you are street riding, try to ride in the morning when less traffic is on the street. This cuts you toxin intake down and increases your health. When you have to combat breathing with will power, it doesn't matter how great of shape your legs are in, if you can't breathe... you're goin down.
for the weather.
If you are street riding, try to ride in the morning when less traffic is on the street. This cuts you toxin intake down and increases your health. When you have to combat breathing with will power, it doesn't matter how great of shape your legs are in, if you can't breathe... you're goin down.
Word to the wise
However cumbersome it might be, make sure you take your wallet and car keys with you. There are too many people that leave these things in the car because they don't want to pack them. Reality... either you won't have them when you return because someone took them or you might need your ID for when the hospital takes you in on a gurney and needs to know who you are.
