Tuesday, 6/19/07 at 6:29 PM
by Mari Holden
by Mari Holden
York Tour de Pink: Training Guide (Part 2)
This installment of the training guide is all about getting you comfortable on your bike. If you have not already, give your bike the once-over to make sure it’s in rideable (great) condition. You’ll want to check:
• Tires and tire pressure—look on the side of the tire for the recommended pressure and then inflate until you reach the target range. Make sure your tires are secure by opening the lever, insuring the tire is properly situated in the dropouts, and tighten and close the lever.
• Brakes--do they function? Is there any squealing, excessive sponginess or too little stopping power?
• Gears--do they function? Are there any hang-ups or delays when changing gears? Any problems?
• Chain—does the chain need some maintenance? Is it properly lubed? Inspect the chain closely looking for worn areas and stretched out links.
• Loose hardware—check your saddle, handlebars, and pedals to make sure they are secure and if not, then properly adjust them.
If anything doesn’t feel right, take your bike down to the local shop for a tune-up. The mechanic will inspect all areas, fixing, cleaning and maintaining your bicycle to insure the best performance. This is also a good time to make sure your bike is properly fitted—you might want to schedule an appointment for a fitting, getting your bicycle adjusted perfectly for you.
Once your bike is up to snuff, spend a couple of weeks getting comfortable with your bicycle. Start to ride every other day to get your legs used to recovery on your bike. This can be 20 minutes or an hour, whatever is comfortable. The point is for beginners to start building a base.
Try to get in one longer ride each week-- start with 1 ½ times your average ride and progress from there.
The next week start to make an increase for some of your ride days. This can be either distance or intensity. Throw in a couple of hills if your ride is normally along a flat route or test your range by riding for more miles. Keep making things interesting—your legs and your heart will be stronger for it! Whatever you do, continue to try to ride every other day as your schedule permits. And if you miss a day, don’t despair, just get back in the saddle as soon as you can and pick up where you left off!
This is also the time to practice with clipless pedals. You might fall so it’s great to practice in a (soft) grassy area. Some people also learn while their bike is secured on an indoor trainer. This will get you used to the motion and power required to clip in and out. Your skills will increase over time and you’ll be a pro soon!
*A lot of people ask about why going clipless is such a big deal. Well, these types of pedals are much more efficient in the transfer of power from the leg to the pedal resulting in a much more powerful stroke. You’ll want to have that extra bit of efficiency on longer rides, although plenty of riders do choose to use flat pedals or those with cages to help secure the foot.
What else do you need at the beginning? Certainly a well-fitting helmet is at the top of the list. Additional gear (and items that will make your ride much more enjoyable):
• A good pair of chamois—padded cycling shorts will keep your tush happy! And don’t wear underwear, this added layer of fabric will rub your parts raw and contribute to the development of saddle sores.
• A good cycling jersey or sport top—even if you don’t wear a cycling-specific top, get one with moisture-wicking material. It insures that sweat travels away from your skin.
• A water bottle—stay hydrated!
• Snacks—helps keep “The Wall” and crankiness at bay! A good granola or sports bar works great. You can even get a gel or jelly beans specifically made for athletes.
• Bike computer—great tool! A computer tells you how far and how long you have ridden, at what speed, and at what cadence—all useful information for determining your training plan and measuring your achievements. Your local bike shop can help you choose a computer that will work for your needs. Certainly there are some that can practically tell you everything but a simple machine is a great start.
• Saddle bag or "bento box" with repair tools--make sure you have the necessary equipment for flat fixing and simple repairs. A spare inner tube, tire levers, air pump or CO2 cartridge and multi-tool are the minimum items.
Last notes… If you haven’t been riding a bike recently you may certainly feel some soreness or discomfort to start. The key is to identify the source of discomfort and be able to tell the difference between mere soreness and injury. An ounce of prevention is worth a pound of cure, so stretch a bit after a warm-up and after your cool down. Practice the RICE method for recovery: Rest, Ice, Compression and Elevation when you feel a pull, a strain, undue pain or other signs of injury.
And keep us posted! Sami and I are here to answer your questions or clarify any issues. We’ll check in with you in a few weeks to give you the next installment.
Sincerely,
Sami and Mari
• Tires and tire pressure—look on the side of the tire for the recommended pressure and then inflate until you reach the target range. Make sure your tires are secure by opening the lever, insuring the tire is properly situated in the dropouts, and tighten and close the lever.
• Brakes--do they function? Is there any squealing, excessive sponginess or too little stopping power?
• Gears--do they function? Are there any hang-ups or delays when changing gears? Any problems?
• Chain—does the chain need some maintenance? Is it properly lubed? Inspect the chain closely looking for worn areas and stretched out links.
• Loose hardware—check your saddle, handlebars, and pedals to make sure they are secure and if not, then properly adjust them.
If anything doesn’t feel right, take your bike down to the local shop for a tune-up. The mechanic will inspect all areas, fixing, cleaning and maintaining your bicycle to insure the best performance. This is also a good time to make sure your bike is properly fitted—you might want to schedule an appointment for a fitting, getting your bicycle adjusted perfectly for you.
Once your bike is up to snuff, spend a couple of weeks getting comfortable with your bicycle. Start to ride every other day to get your legs used to recovery on your bike. This can be 20 minutes or an hour, whatever is comfortable. The point is for beginners to start building a base.
Try to get in one longer ride each week-- start with 1 ½ times your average ride and progress from there.
The next week start to make an increase for some of your ride days. This can be either distance or intensity. Throw in a couple of hills if your ride is normally along a flat route or test your range by riding for more miles. Keep making things interesting—your legs and your heart will be stronger for it! Whatever you do, continue to try to ride every other day as your schedule permits. And if you miss a day, don’t despair, just get back in the saddle as soon as you can and pick up where you left off!
This is also the time to practice with clipless pedals. You might fall so it’s great to practice in a (soft) grassy area. Some people also learn while their bike is secured on an indoor trainer. This will get you used to the motion and power required to clip in and out. Your skills will increase over time and you’ll be a pro soon!
*A lot of people ask about why going clipless is such a big deal. Well, these types of pedals are much more efficient in the transfer of power from the leg to the pedal resulting in a much more powerful stroke. You’ll want to have that extra bit of efficiency on longer rides, although plenty of riders do choose to use flat pedals or those with cages to help secure the foot.
What else do you need at the beginning? Certainly a well-fitting helmet is at the top of the list. Additional gear (and items that will make your ride much more enjoyable):
• A good pair of chamois—padded cycling shorts will keep your tush happy! And don’t wear underwear, this added layer of fabric will rub your parts raw and contribute to the development of saddle sores.
• A good cycling jersey or sport top—even if you don’t wear a cycling-specific top, get one with moisture-wicking material. It insures that sweat travels away from your skin.
• A water bottle—stay hydrated!
• Snacks—helps keep “The Wall” and crankiness at bay! A good granola or sports bar works great. You can even get a gel or jelly beans specifically made for athletes.
• Bike computer—great tool! A computer tells you how far and how long you have ridden, at what speed, and at what cadence—all useful information for determining your training plan and measuring your achievements. Your local bike shop can help you choose a computer that will work for your needs. Certainly there are some that can practically tell you everything but a simple machine is a great start.
• Saddle bag or "bento box" with repair tools--make sure you have the necessary equipment for flat fixing and simple repairs. A spare inner tube, tire levers, air pump or CO2 cartridge and multi-tool are the minimum items.
Last notes… If you haven’t been riding a bike recently you may certainly feel some soreness or discomfort to start. The key is to identify the source of discomfort and be able to tell the difference between mere soreness and injury. An ounce of prevention is worth a pound of cure, so stretch a bit after a warm-up and after your cool down. Practice the RICE method for recovery: Rest, Ice, Compression and Elevation when you feel a pull, a strain, undue pain or other signs of injury.
And keep us posted! Sami and I are here to answer your questions or clarify any issues. We’ll check in with you in a few weeks to give you the next installment.
Sincerely,
Sami and Mari
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