I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

Training

Cycling Secrets

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cycling secrets - Some cycling secrets including the power of drafting, how to handle winds, and aerodynamic clothing and posture.When you first start out as a biker there are several things you can only gain from experience. There are other things that feel like a well kept secret that once you know, makes riding so much easier on you. Here’s some of the top cycling secrets.

Drafting

There are multiple tactics you have to learn when it comes to group riding but one that may slip through the cracks is where to ride in the group so that you get the most distance for your energy. Slip-streaming or drafting is a common factor to group riding. It reduces the amount of wind resistance you get and can make your ride easier by reducing the amount of power you have to use by up to 30 percent. Furthermore, when someone drafts you, you get a 3 percent advantage as well. However, it’s not polite to continuously ride in someone else’s slipstream. The polite thing to do is rotate positions within the group so that everyone gets the advantage of easier riding.

The Winds

When the group is experiencing a head wind that is when you want to spend your time at the back and leave the strongest rider at the front to set the pace. You’ll have an easier time keeping up because of the drafting (unless you are the strongest rider in which case you should be at the front). However, if the winds change into a tailwind, that is the time to move from the back to the front and take your turn as leader. A cross wind means that your drafting power will look a little differently. This is when you’ll see riders form a diagonal line called an echelon in order to take advantage of the slipstream. This is something you’ll have to practice in order to know which position fits you best.

The Hill

When your group hits a hill you’ll want to move to the front. That way you can set the pace. Usually hills are where everyone slows down and the advantages of drafting are greatly reduced because of the gradient of the road. Everyone is pretty much pedaling under their own power and by being in the front you can determine a pace that fits your own fitness levels the best.

Aerodynamics

There’s a reason bikers wear tight clothes when they ride and it has nothing to do with how good they look in them. It’s about aerodynamics. Tight clothes provide less wind resistance because there’s nothing to flap about in the wind. Loose clothes basically work like the sails on a boat. They catch the wind and they pull you in the direction that wind is going. Often times this is backwards which slows you down dramatically.

Your posture and position on the bike also has aerodynamic consequences. The more body mass the wind is able to hit the more drag you’ll experience, slowing you down. You want as flat a torso as you can manage. To do so, put your hands on the drops of your bike handles and straighten your forearms so that they are parallel to the ground, elbows pointing straight back. Next, lower your head so that it’s in line with your body. This will allow the wind to slip over your back easily instead of the hitting you in the face and breaking up a good slipstream.

This position may not be very comfortable at first so make sure you practice it frequently. Have a riding partner keep an eye on it and let you know when to make adjustments. After all, another person can see your posture lines much better than you can.

Knowing and practicing these little cycling secrets will make you a better cyclist in the long run. You’ll know not only how to manipulate your environment for speed, but you’ll also know how to maximize your efficiency when riding in a group. Just make sure you share that efficiency with the other riders in order to avoid being known as the rude cyclist.

Tips For Biking In Large Groups

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biking in large groupsBiking alone is actually much easier than biking in a large group. The tips in this article will list some general rules for biking in large groups for fun and not as a race. Group rides and races are two separate events and require two sets of skills. Keeping that in mind, here are some tips for biking in large groups.

1. Do Not Start A Race

When you begin riding, do not try to muscle your way into a position. Group rides are not the time to strain your muscles and show your strength. You’ll more than likely cause a wreck or make someone upset. Here you are trying to create friends, not enemies.

2. Bar-To-Bar Alignment

The safest formation for a group ride is by pairs (also known as a double paceline). Each pair should line up their handlebars and maintain a speed that is comfortable for the both of them. Pairs that will not tire easily should stay in the front of the group.

3. Moving To A Back Position

If you or your partner start to feel tired, the best thing you can do is move to the back of the pack. This will keep you from slowing down the riders behind you and getting in their way. The best way to accomplish this movement is for the both of you to ease to the side. The riders behind you will ride forward in-between you. You and your partner should then slow your speed and come together again where there is ample room. If you think you’ll have to be careful to get into a space, assume the space is too cramped and dangerous to try to move into. Always err on the side of caution in order to avoid accidents.

4. Being Second Is Equally Important As First

If the front pair moves to the back you have to be prepared to lead the group. If you don’t think you can handle this physically, keep to the middle and back of the pack. You can maintain your position by letting others have the right of way and rejoin the group in front of you.

5. No Gaps!

Good riding formation does not allow for any gaps. Don’t ride tire to tire but don’t leave glaring holes either. If you spot a gap, ease up to fill it. Try not to change your pedaling speed too much as you can throw off the balance of the group.

6. No Sudden Movements

The worst thing you can do when biking in large groups is to make a sudden move or turn. Also, never suddenly change your speed or slam on your brakes. When moving positions, filling in gaps, or steering to avoid road damage and obstructions, always move gradually. This will give the person behind you time to notice and react to your movements.

This tip also requires that you pay close attention to what’s going on around you. Look ahead in the road, follow the movement of the person in front of you but look well ahead of them to see upcoming obstacles, and do not wear headphones in case you need to hear someone shouting a sudden warning.

7. How To Signal

Except in an emergency, group cycling etiquette calls for hand signals over verbal signals. This is because a shout can be easily missed but to someone paying attention, a hand signal is mostly unavoidable. Signals should be simple and agreed upon by all riders before the group starts out.

8. Obstacles

If you’re in the front, your primary responsibility is to spot trouble coming your way. As a rule, if you don’t think the obstacle can cause damage to the people and bikes behind you, don’t bother pointing it out. If the obstacle isn’t immediately in front and can’t be hit when people change positions, don’t bother with it either. Basically, keep an eye out but don’t be annoying.

Biking in large groups requires some practice. If you’re nervous, stick to the back of the pack and really watch the people around you and how they maneuver. Just keep going, keep calm, pay attention to your group and surroundings, and, most importantly, enjoy yourself!

10 Awesome Amateur Road Races

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10 Awesome Amateur Road RacesThere are thousands of bike races held every year around the world. The majority of these races are local and are designed to get bikers in the community involved with the sport of cycling. However, the hardest and most technical of races require dedication and long hours of training in order to complete. Still others are historic, beautiful, and interesting. Here are the top 10 amateur bike races in the world.

1. Iron Horse Bicycle Classic

This race is located in Durango, Colorado and is a very unique race in that bikers don’t race each other but a train. The race is the result of two brothers-one a railroad brakeman and the other a cyclist-challenging each other to a race to nearby Silverton, Colorado.

Officially started in 1972, the Iron Horse attracts hundreds of people from all over the world and is considered to be a celebration of Colorado history and culture as much as it is a bike race. Durango is nestled deep in the Rocky Mountains and the road track is beautiful and challenging.

Details available here: http://ironhorsebicycleclassic.com/

2. Giant’s Causeway Coast Sportive

The sportive runs along Northern Ireland’s coastal roads and is a great race for beginners. Started in 2011, there are three distance options from which a racer can choose from:

  • Causeway Coaster-56 km
  • Glens and Coast Route-125 km
  • Giant Killer-185 km

Giant’s Causeway usually attracts at least 1000 riders, all of whom need good technical skills. The course involves climbing and steep descents that are usually wet due to the regions weather patterns. The race is usually held in September and offers a unique countryside and accommodates riders of all levels.

Details available here: http://www.lincolngrandprix.org.uk/

3. Cycletta

Cycletta is a U.K. wide event first opened in 2011 and is open to women only as an effort to encourage female cyclists at all levels, from any country. The race offers seven different venues that include Cheshire, Cornwall, and East Sussex. Olympic gold medalist Victoria Pendleton is an avid supporter of these races and encourages women to engage in cycling as a sport.

Details on venues, dates, and entry fees available here: http://humanrace.co.uk/events/cycletta

4. Nature Valley Bicycle Festival

This bike festival is held in Menomonie, Wisconsin with a smaller event also held in Stillwater, Minnesota. The Nature Valley festival is wonderful for those who are new to bike races. Not only are there races for beginners and mid-level riders but there is a race for children as well. If you need a race that is laid back and includes the whole family, this may be the race for you.

Details available here: Nature Valley Bike Festival

5. Dresden Race

This is a unique race because it mixes elite, novice, and child cyclists all on the same route. The Dresden race starts and finishes in the historic city of Dresden in East Germany with two different routes of 106 km or 75 km. The Dresden race pairs with the pro Sachsen Tour so that amateurs can race with professionals. There is a separate ride held for children six to thirteen years old. Kids fourteen and older enter with the other amateurs.

Details available here: http://www.sachsentour.org/

6. Green Mountain Stage Race

The Green Mountain race is a four day event packed with races for many different cycling skill levels. Held in the Green Mountains of Vermont, this is one of the largest amateur stage races and has been around for thirteen years. The Green Mountain race has a fun and laid back atmosphere while at the same time offering good competition for any racer.

More information available here: Green Mountain

7. Valparaiso Cerro Abajo Race

The general consensus about this race can be summed up in one word: insane! This race is an urban course in Valparaiso, Chile that involves a steep downhill descent through the street while going over stairs, curbs, nearly crashing in buildings, and maybe dodging some dogs along the way. To prepare for this race, good mountain biking skills are critical because even though the course is urban, the skills are varied.

An incredible first-person video available here: Race Video

8. Maratona des Dolomites

This is a giant amateur race held in the Dolomites mountain range of northeastern Italy. The routes through these mountains are most famous for their role in the Giro d’Italia. However, there is a rich cultural atmosphere and beautiful scenery that many cyclists find exciting. This race can be fairly competitive and attracts over 9000 riders from 40 different countries. This race, is definitely a bucket list item!

More details available here: Maratona dles Dolomites

9. Tour of the Bahamas

Held in Nassau, the Tour of the Bahamas is a three day competition for amateurs. This race involves time-trials, circuits, and road races. The tour boasts highly ranked courses and a professional but fun atmosphere for the riders. Not only will you be biking one of the most beautiful islands of the region but you’ll be staying in resorts with fellow cyclists from around the world. The competition is also open to both adults and juniors.

Details on registration available here: Bahama’s Tour

10. UCI World Cycling Tour (UWCT)

While UCI normally offers races to professionals exclusively, since 2011 they have put on an amateur world tour that ends with the Amateur Road World Championships. Participants in the tour will have to attend qualifying events in order to reach the world championships, however. Races are held all over the world and each year the world championship brings together cyclists from at least 50 countries. UWCT is a wonderful way for amateur racers to get a taste of what professional cycling is all about.

Details available here: UWCT

No matter what your skill level at least one of these races will be available to you. Some are supportive of good causes and others are something to work toward as the trail is grueling and difficult.

Did we miss any great amateur road races or do you have a great experience riding in any of these or other road races? Let us know!

Getting your Legs Ready for Cyclocross

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Getting your Legs Ready for CyclocrossThe endless number of accelerations, steep ride up’s and run up’s, barriers, as well as the intensity of cyclocross racing all add up to create a sport within cycling that is very demanding on your legs. Road or mountain bike fitness is great for coming into a season of cyclocross but adding in a variety of workouts will help you to better adapt to the racing as well as to set you up to do well. Cyclocross races are short so the training for it doesn’t have to be long either. You can do a variety of workouts which are hard and intense but also fun in a short amount of time a few times a week.

Accelerations

Cyclocross consists of a lot of turns which require you to slow and then reaccelerate out of each one of them. If you are only used to riding at a steady effort and accelerating a couple of times each ride, then after a few laps of a ‘cross race, your legs are going to ache. The best way to prepare for this is simply doing a lot of accelerations. If you are not yet on your ‘cross bike you can still do these on a road bike.

There are a number of intervalshttps://www.ilovebicycling.com/cyclocross-tips/ you could do but the easiest is to do 30 second intervals. Accelerate in the saddle for five to ten seconds alternating in and out of the saddle and then spinning easy for the remainder of the thirty seconds. Then when thirty seconds is up, do it again. Start with five minutes of this and build to twenty minutes. If you are on a ‘cross bike you can set up a mini-course that requires you to accelerate every thirty seconds.

Running

There is not a lot of running in ‘cross but the little bit that there is can really hurt you if your legs aren’t ready for it. The only real times that you’re running are when you have to get over barriers or up a steep hill, both of which put a lot of stress on your legs. The best way to start getting that stress is to do a short five to ten minute run where you run easily for thirty seconds and then walk for a minute. Build to one minute on, one minute off, and after about a week of doing this every day you can do the whole ten minutes. Once you can do this your legs are ready to practice the harder stuff.

Barriers

Assuming you already know how to dismount and mount your bike properly, set up two barriers about two meters apart and about 40cm high. Ride into it, dismount, run over it, remount and loop around and do it again. When you first start, do it slowly making sure your technique is good and then gradually increase your speed. Once you are up to speed, do five to ten of them with about thirty seconds between each one.

Run-Ups

Next are the dreaded run-ups where the hill is too steep and/or technical to ride up. Find a steep hill that is too steep to ride up and takes about ten to twenty seconds to run up. In most races you probably won’t encounter run-ups quite this long but simulating them longer will ensure your legs are ready. Ride into the hill, dismount, shoulder the bike, run up the hill as hard as you can and then remount your bike at the top. Ride around easy for a couple of minutes and then do it again. Build from three to eight.

Ride-Ups

Some steep sections that some run up can actually be ridden but doing so requires practice. Riding a super steep climb necessitates a lot of strength that needs to be built. Even if you can do it once your legs are going to feel it after during the rest of the race. Like the run-ups you want to get your legs used to doing the effort over and over again.

Find a steep climb that you can barely ride up but you can still ride it without having to unclip. Sprint into and up it. Technique along with power is going to be what gets you up it efficiently. You will need to practice a lot to be able to do it in a race but once you’re good it can save you a lot of time each lap. Like the run-ups, start with three and build to eight, riding around easy in between each.

Overall Fitness

Along with needing specific fitness for ‘cross, having a solid base of fitness is essential. Ideally you come into ‘cross season with a bit of road or mountain fitness. If not, build your riding into longer and longer rides incorporating some intensity and then do these workouts to get ‘cross specific fitness. When you do come into the ‘cross season from a road or mountain season, it’s important to take a little bit of rest before you dive right in.

You will be tempted to keep racing with your fitness but if you do, after a weekend or two you will burnout and not have the intensity and drive to continue the ‘cross season in most cases. Instead, take a week or two easy and recover. You will start the ‘cross season fresh with these workouts which will have you feeling good in your races and most importantly, lessen the likelihood of injury.

Making a Group Ride Hard

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Making a Group Ride Hard

Making a Group Ride HardHave you been asked to go on a group ride that you know will be too easy for you?  You won’t have to find an excuse to get out of it and awkwardly meet the group on the road going opposite directions when using these quick tips on how to make an easy group ride hard.

Go to the Front

It takes more watts to be pulling the group than drafting at the back.  The group may not like you monopolizing the front of the group the entire ride but before you rotate through to the back set the pace with a longer stronger pull.

Spin Like a Squirrel

Another way to make an easy ride harder and a great way to work on leg speed is to shift up a couple of gears.  Riding with a high cadence raises the heart rate while maintaining a slower speed.  Keep shifting until you find a gear that suits the speed of the group and that you can sustain for the entire length of the ride.

Ride Longer

Training stress score (TSS) is a number system used to rate the effort of one’s ride by taking into account duration and intensity.  Longer rides get higher TSS scores as do hard intervals or race efforts.  A long easy ride will produce the same hurt as a short barf-bucket ride.  If you have the time, ride hard the hour before meeting up with the group and use the group ride as active recovery.

Stand Up

Challenge yourself to see how long you can spin while standing on your pedals.  Turn it into an interval ride where you stand up for 30-60sec then sit for 60-90sec, keep challenging yourself to stand longer and sit less often.  It is especially challenging to stand while descending because it forces your legs to spin faster to keep up with the speed.  When you don’t allow your butt to rest on the seat it makes the ride a lot harder.

Dust Off an Old Bike

Weight matters, so if you aren’t too concerned with looks or riding the best of the best, then dust off that old 6-speed in the garage that has a few extra pounds to it and take it out to the group ride.  If that old bike does indeed have 6 speeds your workout will feel different moving through fewer gears.  Add a bulkier wool jersey to go with it to increase negative drag and to impress the riders who will reminisce the old days while also impressing younger riders who love the retro get up.

Tell Stories, Whistle, or Breathe Through Your Nose

Training at altitude is harder because the air is thinner with less oxygen around to diffuse into your muscles.  Talking or whistling while riding has a similar effect as altitude by decreasing you oxygen intake.  You may be riding in an easy group ride but if you choose to tell stories, whistle or breathe through your nose you will be decreasing the regularity of breaths therefore less inhaled oxygen for your muscles.

Cycling While Pregnant: What You Need To Know

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Should I Cycle While I Am Pregnant?

Cycling While PregnantAs people learn you are pregnant you will receive all kinds of advice, some good and lots bad. At the end of the day you have to do what is right for you, the golden rule: Listen To Your Body.

As long as you are able to stay safe, and avoid the risk of falling, then cycling can be a great exercise while pregnant.

Tips To Cycling While Pregnant

Instead of “Training” Think More “Fitness”

Your body is focused on growing a baby, it is not the time to increase training or even maintain previous training regimens; doing so will surely lead you to exhaustion and have a negative impact on the fetus. It is the time to focus on feeling happy and healthy. A general rule of thumb, bike as far as you feel like.

If you used to bike 60 miles in a day then 15 – 20 miles is reasonable. Make sure to decrease intensity along with the distance as well.

Be Careful Not To Fall

Take all the precautions you can in order to reduce the risk of falling! Mountain biking, unless on extremely flat and non-technical terrain, is not suggested especially during the first trimester as there is a higher risk of miscarriage. Road biking, commuting or riding a cruiser bike where the risk of falling is negligible is ok.

Take it slower than you are used to, unclip a second earlier than you may normally, don’t draft off anyone, stay away from the roads with the ridiculous amounts of potholes.

Listen to Your Body

Knowing when to not go for a ride or stopping early is even more important than knowing when to go for a ride. If you are exhausted or feel dizzy, or there is any other negative that is out of the norm why risk your baby for a simple ride?

Cycling Can Help With Morning Sickness

It is not a scientific fact, and each individual is different, but some women believe that cycling (or exercise in general) helps reduce morning sickness.

Bikefit While Pregnant

As your tummy grows, you will become more uncomfortable, that is just a fact; however, this is not something that needs to deter you from going for a ride. A bikefit when you are pregnant focuses on comfort first, and everything else last.

A few key areas to focus on are:

  • Handle bars – raise them to get you in a more relaxed position and to reduce cramping
  • New saddle – you may need a different saddle – think gel seats and wider platform
  • New apparel – new shorts with added padding and larger waistline is advisable along with a new jersey.

Any Pain Stop

If there is any abnormal symptoms or pain at all stop immediately.

  • Leg, chest or stomach pains
  • Light headed or dizzy
  • Have difficulty with balance
  • Any vaginal bleeding
  • Shortness of breath
  • Contractions

Benefits of Cycling While Pregnant

  • Reduces tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia.
  • Makes you feel better about the changes that are happening in your body.
  • Helps maintain a healthy body weight.
  • Better prepares the body for the demands of labour.
  • More likely to have a positive effect on overall mood.

Cycling in the Different Trimesters

First Trimester

During the first trimester you are likely very tired as you expend a lot of your energy into growing placenta. Try to go for a ride in the morning when you are likely more energetic, avoid long rides and know when to skip a day if you are exhausted.

The fetus is delicately attached to the womb, any violent falls would put your baby at great risk. You don’t want to fall at any time during the pregnancy; however, the first trimester is when you are at the highest risk of miscarriage. Follow the advice listed above that much more delicately.

Second Trimester

You may have more energy in the second trimester, but make sure not to exhaust yourself by riding too much.

Third Trimester

As you grow bigger, your organs will start to get compressed. Shortness of breath will be common, but make sure it does not get extreme. You will continually become more uncomfortable on (and off) the bike. A bikefit that is focused on comfort while you are pregnant is a must.

What Doctors Say

There are benefits to cycling while pregnant including: reducing tiredness, pains, aches, swelling, depression, anxiety, stress and insomnia. Major risks to reduce to ensure the fetus becomes a happy and healthy baby is that you take every care to reduce falling as well as to hydrate properly and not overheat. Reducing major stresses on your body should be your number one priority. If you experience any major dizziness, pain, shortness of breath or bleeding stop and consult a medical physician immediately.

Getting Started: Road Biking For Beginners

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Getting Started: Road Biking For BeginnersHeading out onto the roads can often be a little intimidating for experienced cyclists, which means that road bikes for beginners can be even scarier. In fact, there are some people who have given up on the hobby entirely before ever exploring the myriad of benefits that it can provide, no matter what your current levels of fitness or experience.

Here we aim to give novices a little bit of a shot in the arm by letting them know just what road cycling can do for them. These tips are ideal for anybody who is looking into exploring the topic of road biking for beginners.

If you are looking for a complete guide to cycling for beginners start here.

Start Slow

You don’t need to be race material from the second that you set foot on your bike, so take a little while to acclimatize to your local area and the routes that you are most likely to take. This way you can not only enjoy your surroundings while you are cycling, but you will also be able to identify any areas that you are less than comfortable with. Over time your confidence will increase and you will find you tackle these routes much more quickly as your fitness builds.

Remember to Recover

When starting any new physical activity it can always be tempting to just jump right in and keep plugging away during every spare moment that you have. After all, constant cycling will surely help you to achieve your fitness goals even quicker right?

Actually, you would do well to remember to take a little time to recover, particularly after long and taxing rides. You won’t feel the full benefits of your workouts if you don’t let your muscles adjust and then recover, and you will find that your workouts are affected and you leave yourself more open to suffering injuries.

Learn About Hill Climbs

When you are first getting to grips with road biking for beginners, coming up against a hill can be a nightmare. Choosing the right gear and powering your way up is something that no cyclist truly relishes, but if you want to build power in your legs so that you can develop more speed it is something that you are going to have to contend with. Learn about which gears feel comfortable for you when riding up hills.

Mix Up Your Rides

The main issue with practically any type of workout is keeping your motivational levels high enough to keep going. When things start to feel a little bit too samey it can be very easy to simply stop caring about whatever gains you are making, leading you to skipping a session here and a session there until you just don’t bother at all.

Try to make sure that you have multiple routes that you can take and mix up your rides at every opportunity. Not only will this help keep interest levels high, but it will also keep your body guessing as well, which is ideal for novice cyclists who are trying to build fitness.

Listen to Your Body

You don’t have to push yourself to your limits every single time you get on the bike. After all, there are many external factors that add stress and affect your body and, in turn, affect the way that you ride.

As such, you should always listen to your body and pay attention to what it is telling you. If you feel tired then it may be a good idea to recover or take a light ride, whereas if you feel like a world beater on any particular day then it might be time to tackle a new challenge and really push yourself.

Best Stretches For Cycling

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What if there was something that you could do to improve comfort on the bike, increase performance, enhance recovery, as well as help prevent injuries? Turns out there is- stretching.

That being said, just reaching down and touching your toes isn’t enough to help your muscles. You need to know what stretches to do, when to do them, as well as for how long. Incorporating a regular daily stretching routine should be done by everyone and especially if you are riding.

Best Stretches For Cycling

The biggest thing with stretching is making sure that you are doing them properly, because if you’re not you can cause injury. The focus with cycling is obviously the legs, but the core and upper body can’t be neglected either.

This stretching routine is only a base, and can and should be built upon.

Cycling Stretching Routine

Hamstrings

Best Stretches For Cycling

Start by standing with your legs straight and reaching down toward your toes. It shouldn’t be painful and don’t bounce. Hold it for twenty to sixty seconds (More on that below.) Then cross one leg in front of the other and do the same. Switch legs. This is a great stretch for the hamstrings and the back of the whole leg because of the angle that is created between your upper and lower body on the bike.

Quads

Next focus on your quads. The quads are used a lot in cycling and need to be focused on. Find a wall or something to hold on to, and stand on one leg with the other bent behind you at the knee. Grab your ankle with the hand that’s on the same side of the knee that is bent and pull gently up toward your buttocks. The trick is to keep your hips level without tilting them forward. Do this by sucking your stomach in and almost trying to push your tail bone down and forward toward the floor. Do both legs.

Calves

The calves are another big area that, depending upon your position on the bike, can receive a lot of abuse. Find a wall and place both hands on it at about face level. Now take one leg and straighten it back behind you keeping your heal on the ground or as close to it. Your other leg should be bent with your foot directly beneath your head.  Now take the leg that’s straight and slightly bend your knee keeping your heal on the ground. You should feel the stretch throughout your calf. If not bend a little farther but make sure you don’t feel any pain.

Glutes

Next, find a bed or counter that’s about as high as your quad. Place one foot on the bed, or other surface, with your knee almost at the most it can bend but not quite. You don’t want any pressure felt through the knee. Then press your chest straight forward to the inside of your knee. You should feel the stretch through the buttocks. Do the same for the other leg.

Best Stretches For CyclingLegs & Back

Now sit down on the floor with your legs straight out in front of you. Your feet should be together with no bend in your knees, or as little as possible.  Now with your toes pointed straight up, bend forward at the hips reaching for your toes with your hands. Try to keep your back straight without arching your shoulders farther forward so you can reach further. You should feel the stretch all the way down the backs of your legs as well as up into the back.

These stretches above are the basic stretches to start with for cycling. Any sport, and cycling in particular, uses many muscles throughout the body and they all should be stretched, but these are the big ones to focus on.

When should you be stretching?

You should be doing these stretches after you ride. You never want to stretch cold muscles before a ride, always warm up and make sure you are limber. If your legs are sore immediately after a ride, stretching can help to relieve them, but be extra gentle. Your muscles are already fatigued and injury can result much easier if they are overstretched.

How long should you be stretching for?

Each stretch should be held for a minimum of twenty seconds if you are pressed for time, but ideally around a minute. Less than a minute is good for recovery, more than a minute is good for lengthening muscles if they are constantly tight. Hamstrings are a big area that tend to be tight which can also result in back tightness and pain. If you have muscle tightness in your back, there’s a good chance that you have tight hamstrings. In general it’s always better to have loose, flexible muscles than tight.

These stretches listed above are just a base. They need to be added onto with additional stretching routines for cyclists.

Stretching can be a great way to help your riding and prevent, as well as overcome, injuries. The biggest thing in stretching is to do them properly so if you are unsure ask someone who knows and can teach you. Taking the time to learn once will pay huge dividends in the long run of your cycling endeavors.

Training for a Century Ride

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Training for a century ride is a 100 mile (or 100km, a metric century) feat that many riders choose as one of their first cycling goals. There’s something about the number that just sounds big, exciting, and an accomplishment to complete. How many other people can say they did 100 of something? And not just something silly like steps or feet. Training for a century ride is the real deal. It’s something that as a cyclist, takes you to a higher level. It’s sort of like airline clubs where the elite have their own separate lounges to mingle with others like them.

The easy part about doing a century is deciding to do it. The hard part is getting ready for it and riding the century itself.  This is what makes it elite. It’s not something you can just go out and do. You have to prepare as well as know what to do come the big day to get to that elite status of riding.

Training for a Century Ride

Preparation

A century is a long endeavour, not only on the day of the ride, but in preparation as well.  It will take anywhere from four hours if you’re in a fast group, to ten hours. The riding in the weeks and months ahead must be constructed to arrive prepared not only to complete the ride, but to enjoy it as well. It’s not about just finishing but enjoying the journey along the way.

Presumably you are already riding on a somewhat regular basis and can ride anywhere from thirty to fifty miles without too much issue. If not, you should build to these numbers first and then continue building to a century. If you just go out and try to do big rides straight away, injury can result, as well as you having less fun doing the rides.

Bike Fit

The first thing to do before increasing your mileage substantially is to make sure you have a proper fit on your bike.  This doesn’t have to be a full on bike fit but can rather be someone who has a bit of experience taking a look at your position.

The two main areas to focus on are saddle height (which determines how much knee bend you have) as well as saddle fore/aft position (which determines where your knee falls relative to your pedal).  As long as these are good you have much less risk of an injury developing.  Other things such as handle bar height and extension won’t have as much of an impact on your legs, which have the highest loads placed on them, but can impact your back and overall comfort.  Make sure you have a good fit before you start riding more and more.

Training

The second thing to focus on is the riding itself.  There are century training plans out there that can help ensure you are ready come the day of the ride but you don’t necessarily need one if you are diligent in your riding and know what rides to do and when.  The biggest thing in preparing for 100 miles is to ride regularly.  We would all love to ride long every day but that’s not always possible so fitting in a couple longer rides each week combined with shorter higher intensity rides along with a few rest days will accelerate your fitness.

Long Rides

Your long rides each week should build to nearly 100 miles two weeks before your ride. The week prior to your ride should be dialled back to arrive with peak fitness and rest. This means that, working backwards, you should have a ride each week totalling 90 miles, 80 miles, 70 miles, 60 miles, 50 miles, and so on, until you reach the rough amount of how long your long rides are now. This will give you a rough estimate of how much time you should allot to be fit enough for a century ride.

You need to add a week however for recovery after each third week. In general you should add no more than 10% each week to your riding total. As you can see it takes a considerable amount of time to build to a century ride. Your long ride should be done at a pace where you are sure you can complete the entire ride. Don’t go crazy on the climbs, and if you’re feeling depleted, dial it back a little, eat some food and drink, and hopefully your legs come back around.

Medium Rides

Typically one day on the weekends are reserved for a long ride and then the other day, ideally the second day, is used for a medium length ride.  This should be about half, or a little more, of your long ride.  This medium length ride should have a few periods of higher intensity, such as a handful of five, ten, twenty minute climbs or longer depending upon your areas terrain.

Go harder on these hills. Your effort level should be that of if you had to sustain it the rest of the ride, you couldn’t, but you can make it to the top of the hill with certainty. It’s not a max effort, just a higher than endurance pace effort. Do a few of these throughout the ride. If you don’t have any climbs around, simulate them by riding into a headwind if you can, and putting your bike into a bigger gear causing your cadence to slow. During the week you should do at least one other medium distance ride with the same efforts. These should not be done however the day before or after your weekend rides.

Short Rides

The day before your two day weekend block, or any other two days that work for you, should be a shorter, easier ride allowing your legs to recover but active enough to stay loose and keep the blood flowing for recovery. You should also have another ride like this early in the week. If you are pressed for time and can’t get in a medium length ride in during the week, doing a shorter higher intensity ride can be beneficial. Find a short climb, one to five minutes, and build to doing five to eight efforts on it close to your maximum. Don’t go all out as you won’t be able to do any more after, but you should still be going pretty hard. Give yourself five minutes of rest between each one.

Off Days

Depending upon your riding availability as well as your fitness level, you should have at least one rest day per week and more as needed. Ideally these are following your longer rides such as Monday after a weekend of riding.  If you do have to ride to commute, take some extra time to do it and ride easy. If you can, do something that is still a bit active such as hiking or taking a walk. You don’t need to ride you just want to get the blood flowing.

Training for a century ride is quite the endeavour that with the proper preparation can be exhilarating to do and complete.  Following it you will have much more confidence on all of your longer and challenging rides knowing that you’ve completed something harder and longer.  All of the riding building up to the century will also help your riding overall as you will be able to do longer and perhaps bigger rides and events opening the door further into what cycling can bring.  We always want everything now but building to your goals gives them a solid base that will not only help your cycling but your overall wellbeing.

Worst Cycling Tips – Ever

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worst cycling tips everThere is no lack of terrible advice out there from everyone and below is a just a small sample of some of the worst cycling tips ever given.

Warning: If you are a beginner cyclist you will want to be wary of the people who give you the following tips:

Go Vegan

Ok, perhaps a bit controversial, but vegan is not conducive to all people. You hear of amazing vegan athletes and believe that perhaps that is the secret. For some it may be; however, most individuals will not realize how much more they have to consume, and will not get enough protein when they make the switch. In essence switching to vegan will likely make you lose some weight but leave you malnourished and weaker.

Sweat Out a Cold

Sweat out a cold? Yes, follow this nice cycling tip if you want to be sick for months and feel like taking antibiotics. Take a few rest days until you recover.

Attack the Climb

Perhaps not, you are looking to take it smooth and steady for best results while climbing a hill. Start out too fast and you will die by the top.

Don’t Train With Food

There is a theory that fasting will train your body to consume fat as an energy source instead of carbs. While this is partially true, it also forces your body to break down muscle and consume it as energy, this is obviously counter productive. Fuel your body properly and see better fitness gains.

Don’t Drink

You are probably thinking, well yeah that makes sense, no alcohol. Unfortunately, the advice is against drinking water while out on a ride. If you are as little as 3% low on hydration levels you will start to see performance drops. Your v02 max and lactate threshold significantly decreases.

Mash Up Hills

Granted that everyone is different, some people like to grind it out a little more while others like to spin… There is a tipping point, when you mash too hard then you will not feel as fresh at the top, your muscles will be screaming and you will be more fatigued than necessary. Aim for a cadence of around 70 – 75 rpm up a hill, drop a gear if your cadence slows, don’t have another gear? Consider buying a compact chain ring or a triple chain ring.

Don’t Wear Cycling Pants or Gloves

If you are looking to get injured then follow this terrible cycling tip. Some cyclists like to be macho in the cold weather, but if it is cold out and you don’t wear appropriate cycling pants then you are increasing your chances of a knee injury. Not wearing gloves, you increase your risk of falling because of your decreased motor skills.

Riding a Bike Will Save You Money

Famous last words. How many bikes are you supposed to have? N+1 with N being the current number of bikes you own. Admittedly, some people will save money by biking… but if you are looking to get in to road biking as opposed to strictly commuting, then good luck.

Ride Against Traffic

That way you can see the car that’s going to kill you. Never ever ride against traffic!!!

Don’t Drink Alcohol

If you are going to try and race pro maybe you should limit your alcohol intake, but life is meant to be enjoyed. Lets drink beer and ride bikes… or should it be the other way around?

No Sex Before a Race

The argument states that it takes up too much energy or your legs are not as strong the next day. The truth is 5 minutes of love making doesn’t use a whole lot of energy, certainly not enough to affect performance. Take it if you can get it.

What bad cycling advice have you been given lately? Can you share a story of the worst cycling tips given to you?

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