Recovery?

They're golden.  You might not recognize it, but they are.  

First, let's get this out of the way:  What IS a recovery ride?  In short, if club or group rides are on a Saturday, its the one you do on Sunday. Think about it. After your Saturday ride, you're probably completely spent Sunday morning.  You have little energy, you ache and have very little interest in getting back on that bike.  You'd rather sit and watch TV.

But the best thing you can do for your fitness is do just what you don't want to do - get back on the bike for a recovery ride.

The following tips will help you handle a recovery ride.

1.  Relax.  Don't forget your goal is to recover from the stresses of yesterdays ride, not create new stresses.

2.  Use your Garmin/Strava

Just like many other situations, it's best to reduce recovery rides to a numbers game.  You manage the stress level by concentrating on keeping your speed down.

3.  Spin Spin Spin

Stay in low gears throughout your ride.  Your purpose is to give your muscles the rest they need but allow for increased blood flow.  A good mantra is "keep in mind, there is no grind."

4.  Plan

If you're intent on meandering on your recovery ride, just be mindful of the amount of time you spend on the bike.  A good rule is a recovery route should be 40 - 60% of the length of the ride you're recovering from.

Here are some videos to help you understand how to get the most out of recovery rides.

https://www.youtube.com/watch?v=BO4dkIJikPU

Should you or should you not?

https://www.youtube.com/watch?v=EXIUTNAmHfs

Recovery ride or rest week?

https://www.youtube.com/watch?v=HHmLv8gdkkc

A few rules

Cycling comes with some rules - and there are several that just make sense.   We all like to live by a set of rules to some degree.  Admit it, they make life easier to understand and digest.  

There are a ton of rules to all aspects of cycling. I'll be exploring more of them as time goes by, but here are some every rider, regardless of fitness level and age, should pay attention to:

1.  10% Weight.

Lose 10% of your body weight, and you will gain an increase of 10% in average speed.

2.  Spinning weight

When looking at the makeup of your bike, remember this, and you'll be far ahead.  There are two types of components on a bike - Those that "run" and those that spin.  The distinction should be obvious. However - spinning components are the wheels and the crankset.  Running components are everything else.   

If you want to decrease the weight of your bike,  focus on the spinning components.   Decreasing weight there will produce the effect of a 4x increase of running weight.

3.  Determining fit.

There are several rules here, and we recommend deferring to professional fit guides.  However, these can be expensive, so the following rules will get you close to determining if a bike is too big or too small for you:

a.  Stand over.  

Straddling the top bar of a frame with your feet flat on the ground should allow you to pick the bike up 1 - 2" off the ground before it becomes uncomfortable. (You'll know when that is as the top bar hits you in your privates).

b.  Outstretched leg.

When sitting on the seat with the arch of your foot on the center of the pedal, your leg should be outstretched - straight.  This ensures your knee won't lock as you ride with the ball of your foot on the pedal center (as riding with cleated a shoe guarantees)

c.  Disappearing front hub.

Every rider has a favorite riding position on the handlebars.  Generally, this is your "go to"place and where you may find yourself most times.  When you're there, look down at your front hub.  Can't see it because the handlebars block your view?  Congratulations!  The bike you're on generally fits you well.  (You knew were comfortable there for a reason.)  

There are several other rules in each of these categories.  Check back as we explore more.

 

Feeling too old to ride fast?

No.  Not really.

Statistically, being over the age of 30 limits your likelihood of winning the Tour de France.  See, the average age of Tour de France winners in the last 99 events is 28 years, one month, and ten days old. However, in the past ten years, the average age bends a little higher because of the likes of Lance Armstrong (34 at his last win) Carlos Sastre (33 when he won in 2003) Cadel Evans (34 in '11) and Bradley Wiggens (32 in '12)

But this author does not feel age should be a limiting factor.  In fact, as the average age of cycling club members increase, the higher the opportunity to use the health benefits of cycling to your advantage. As with most issues of aging, a slight shift in attitude goes a long way.  I was told once its best to look at adjustments you need to make to your lifestyle as you age as "Maintenance."   Another change comes in recalling all of the great rides (and scenery) you have experienced in your cycling history.

All sound good to me.

But then there is still the issue of decreased muscle mass, the amount of rest needed after a century and the fact fellow riders seem to get younger and younger every year.

Listed below are some resources to help you understand the changes in your body and what that means.  Training tips, equipment adjustments, rest requirements - all critical factors to be aware of and juggle as you age.

https://trainright.com/what-older-athletes-need-to-know/

Great tips on managing your desire to continue cycling:
https://www.active.com/articles/tips-for-older-cyclists-to-get-more-out-of-riding?page=1

http://www.cyclorama.net/viewArticle.php?id=236

Group Riding tips

There are several sources on the web for tips on how to safely ride in a group.  All of them serve up helpful advice which looks great when you're sitting in front of your computer but somehow gets lost when you hit the road.

Two simple key riles will help you keep yourself out of trouble when riding with a group:

1.  Keep your eyes wide open.  Be aware of what everyone else in the group is doing.  Be as self-aware as possible, keeping an eye for changes in the road ahead, the traffic and your fellow riders.

2.  Communicate with your fellow riders.  Talk about what you're trying to do as a group.  Communicate changes in the road, any traffic or other obstacles

That is a quick synopsis. However, the following video gives much more detail.  I strongly suggest you watch this one often.

https://www.youtube.com/watch?v=O8vJsRrhM1c

Cycling Mechanics 101, part 1-Changing a flat.

Fewer things are as frustrating as a flat tire on a bicycle  And I know I'm not alone when I say I absolutely hate finding one.  I hate finding a flat because it means I have to change it which I hate even more.
I'm not a hateful person.  I embrace my hatred and in fact, use it to channel my actions.  I have made sure I know exactly how to change a flat in as short a time possible.
Like all mechanical operations, there is a  procedure to follow.  A step by step approach will ensure you're back on the road quickly.

The videos listed below explain in the detail needed how to perform that procedure, so watch them and practice.

However, here's a list of the stuff you need to have in your pack.  Just remember, the failure to carry these dramatically increases the likelihood of your getting a flat.

List of needed tools and supplies:
1.  At least two fresh (no patched) tubes.
2.  A patch kit
3.  Tire changing tools (at least three)
4.  A pump or Co2 inflator

Now watch these videos and practice.

I'd love to hear your flat changing stories and any tips on making this less tedious.

One of the best I've seen:

https://www.wikihow.com/Replace-a-Bicycle-Tire

A primer, but has some good illustrations on tools and thing to put in your carry bag.

https://www.familyhandyman.com/automotive/how-to-change-a-bicycle-tire/view-all/


Another good one:

https://www.youtube.com/watch?v=qm-SvNPFR4E

Top 5 scariest cycling events and how to avoid them

1.  A crash.  Any crash.
The primary objective is cycling has got to be reaching that carefree attitude found when you're gliding down the road at 18 mph with minimum effort.  You're flying.  Your bike is performing.  The world is zipping by as are your troubles. Even your shoes are comfortable.
Then it happens.
A squirrel jumps in front off you.  A tire blows out.  Another bike broadsides you.  You hit some unexpected gravel.
You're suddenly headed to the pavement.
That split second when you realize you've lost control.  That one.
It is one of the scariest moments possible in this sport.

How to avoid it.
Don't become complacent while you're on the bike.  Ever.  Remember the scary side of the sport and stay alert.

2.  Getting lost
There are several electronic aids available these days designed to help keep your position on the road clear to you.  Garmin, Phones with GPS monitoring, a whole host of others exist and are readily available.  But face it, batteries wear out, you can lose a satellite signal or somehow lose contact with your source and Yep, you're lost.

How to avoid it.
Familiarize yourself with the area before riding.  Before you get on the bike, read a map.  Check out landmarks such as rivers, small towns or if you're in an urban area, businesses or other structures.  It sounds elemental, but keep your eyes open and notice your surroundings the moment you get on the bike,  When you make a turn, ask yourself if you're now headed east, west or what direction.


3.  A mechanical breakdown.
The always start with a noise.   A creak, a snap, a POW!  The worst ones are unexpected and loud.  Then you find yourself on the side of the road with a flat, a broken spoke or loose cleat.
All are unexpected, and they all can send shivers up your spine as you realize you're out in the middle of nowhere with no tools and no knowledge how to fix it.

How to avoid them.
There is an adage that states a farmer isn't worth a nickel if he can't field strip his tractor.   The same might be said for a cyclist.  I'm not saying you shouldn't leave the house until you can completely tear down your bike blindfolded, but a basic knowledge of how to maintain your bike is necessary.
How do you get this knowledge? Ask questions of the guys you ride with, watch them change a tire or adjust their derailleurs.  Youtube is a great resource.

4.  Getting dropped
Yeah, we've all been there.  You're in the group; You take your turns on the front, you contribute, then suddenly, you're not.  You've run out of gas, you decide to sightsee, or you don't want to do it.
Whatever the reason, as the group pulls away a massive hole in your stomach opens up.  And as the distance between you and them widens, you can feel that hole getting more prominent.

How to avoid it.
Ride your own ride.  Start each ride with a specific goal and stick to it.  Tell yourself you want an average of x mph and work towards it.  Ride with a group, but be your own rider. This will come in handy on the day when you blow past the crowd that had dropped you on another day,

5.  Forgetting something
You arrive at the jump-off point, open your bag and find you have no helmet.  Or you've run off without your shoes.    Not only do you feel like a dolt, but you also look like one.  It is embarrassing beyond belief.
But it happens to us all.  Even folks with years of experience have shown up to rides without essential equipment, like helmets, shorts or at a time, even a bike.

How to avoid it.
There are several ways around this one, but it boils down to a simple rule:  Be prepared and prepare early.
Here are some tips:
Pack your bag the night before.
Keep a bag with fresh, clean clothes handy all the time.
Pack two of everything.

A Primer on Nutrition

Our club had a ride this weekend.  I was very happily surprised to hear at the last minute that my wife was going to go.  It was a B route, with a few twists and surprising hills but promised to be a good day.

We left early Saturday morning.  So early all we had time to do was down a cup of coffee or two before getting on the bike.

Midway through the roll, my wife, and others, were showing signs of early fatigue.  They rolled at a slower pace, had trouble on hills and most importantly, had sustained frowns on their faces.

But they all rode exceptionally well.  The terrain was a bit of a challenge.  To make more trouble, the scenery was new, so without familiar landmarks or directional cues, it was easy for them to feel lost.

At the end of the ride, the discussion turned to the real source of those frowns:  No one had had enough to eat either before or during the trip.  They were hungry.

My sister used to say when her kids turned difficult, it was one of three things:  They were tired, needed attention or hungry.  So it was on this roll.

Nutrition is important in cycling.  Before during and after (recovery) To help make sense of it all while underlining its importance, I've compiled a series of videos for your use.  You'll find them on the top20Cycling.com home page.  Go through them and decide for yourself what would work best for you.

Group manners


On a recent ride, a few club members asked a few questions about the best way to get down the road quickly and safely.  I've found this video which will help explain some basic safe concepts

It covers:  Group Formation (a key safety element)
                 Drafting
Signaling
Passing parked cars
Half wheeling