Cycling in the city is almost as popular as was the tv show, sex in the city. No longer are urban cyclists typically found in short lycra pants, but instead today wild two-wheeled machines are a symbol of a balanced, urban lifestyle. And why not? Cities today are more and more bicycle friendly, providing wide bike lanes and trails aimed at getting riders from one side of the town to another.
But where are they? Who has the best and how can you get in on recognizing that getting around doesn't mean paying for gasoline.
Here are some links to some of the larger cities' maps and trails. And stay tuned. We're continually searching for new routes (and finding them).
Bike Net https://www.bikemap.net
Ride the City http://www.ridethecity.com
Google Maps (Be sure to type in your directions and hit the bicycle Icon for the best route accessible by bike) https://www.google.com/maps/
Strava https://www.strava.com/local/?hl=en-US
For anyone off to the UK, check this https://www.cycle-route.com
Wednesday, September 12, 2018
Mountain Bike Major Events
Major Events and Mountain Bike Tours
There is a vast multitude of multi and single day bike tours offered through reputable organizations across the US. When sorting them out, look for well defined, time tested routes. It will be easier than you think to find clear maps with interesting points of views listed.
Start with https://www.adventurecycling.org/adventure-cyclist/online-features/top-10-mountain-bike-tours/, or give REI a look here: https://www.rei.com/adventures/trips/mountain-biking
If striking out on your own is more of your thing, this is a great place to check things out:
https://www.nationalgeographic.com/adventure/lists/biking/best-mountain-biking-towns/ or https://www.mtbproject.com/featured/featured-rides/highest-rated or the UCI web site http://www.uci.org/mountain-bike
There is a vast multitude of multi and single day bike tours offered through reputable organizations across the US. When sorting them out, look for well defined, time tested routes. It will be easier than you think to find clear maps with interesting points of views listed.
Start with https://www.adventurecycling.org/adventure-cyclist/online-features/top-10-mountain-bike-tours/, or give REI a look here: https://www.rei.com/adventures/trips/mountain-biking
If striking out on your own is more of your thing, this is a great place to check things out:
https://www.nationalgeographic.com/adventure/lists/biking/best-mountain-biking-towns/ or https://www.mtbproject.com/featured/featured-rides/highest-rated or the UCI web site http://www.uci.org/mountain-bike
Thursday, August 30, 2018
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.
Should you or should you not?
Recovery ride or rest week?
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
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
Monday, August 20, 2018
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
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
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
Subscribe to:
Comments (Atom)