Get a Leg Up On Bike Racing

Don’t let those other guys beat you in the race. Start your bike racing training in the winter and see how much better you do this year.

All summer long you train and work your butt off six days a week so you can win at the big race or so you can win as many races as possible. You got out there in the spring and trained almost every day. You went on long bike rides, did a lot of hills and tried to be faster than all your cycling friends. Then the day of the big race comes and you discover that it just wasn’t good enough.

Sure racing season starts in the spring, however, if you began your training by sitting around the home all winter, your competitor already has the upper hand. I’m not saying that you need to work hard all year – you’d burn yourself out if you did – but you still need to keep in shape.

Get out on your bike at least once a week if possible, twice is better. I know a lot of us don’t want to go out cycling when it’s cold. For those days get on your trainer at home. Try to complete at least one hour every session.

Weight training can be a benefit to a cyclist if it is done the right way, perhaps two or three times per week. Find a personal trainer or coach that knows how to train a cyclist in the gym. Do it right and your speed will increase, do it wrong and you will suffer.

While I’m on the topic of weight training, train your upper body too, not just your legs. Your upper body will help you steer your bike around corners easier and push your bike forward so you can go faster. Personality-wise, it will make you look better. You don’t want to have large legs and a small chest with scrawny arms. Make yourself look more even.

Be careful when you are weight training that you don’t put on too much weight. You struggle to make sure your bike and equipment are as light as can be, don’t add extra weight by making yourself weigh more. Also, don’t forget to stretch. As you build muscle your muscles become tight and you become less flexible. This can cause you to pull muscles and tendons during a race. Stretching is an essential component of a well-rounded exercise.

Make sure your personal trainer or coach understands what you want before starting your training. You may only need to hire someone for a few months over the winter, Both to instruct you on the necessary tasks and to keep you motivated. Having someone else watching over your training means you are likely to go more often.

Summarize : Why Winter Training?

If you’ve been sitting around the home all winter, your competitor already has the upper hand. I’m not saying that you need to work hard all year – you’d burn yourself out if you did – but you still need to keep in shape. Start bike racing training in the winter and see how much better you do this year. Find a personal trainer or coach that knows how to train a cyclist in the gym. Weight training can be a benefit to a cyclist if it is done the right way, perhaps two or three times per week. Make sure your bike and equipment are as light as can be, don’t add extra weight.

Drinking sensibly for performance, comfort and health

Exploring the importance of hydration for recreational cycling as well as racing. Looking at reasons to drink sensibly, and what to drink.

Back in the 1960’s, it was common for riders in races like the Tour de France to stop off at roadside bars for a glass of wine or something stronger. This seems hardly believable now, but there were some marathon stages in those days and a more laid-back attitude prevailed, at least in the early part of a long hot day. The death of Tom Simpson in the ‘67 Tour is generally blamed on a cocktail of amphetamines and cognac (for more on this see his biography, in the Top Ten Cycling Books article).

Sports science hardly existed in those days. Today, there is much better understanding of proper nutrition and, specifically, proper hydration. This is vital for endurance racers, but should not be neglected by anyone setting out on longer rides – certainly if you will be riding for more than a couple of hours, even at a moderate pace, hydration is important.

Put it another way: de-hydration can have all sorts of unpleasant consequences. Cramp is the most obvious, and real heat exhaustion can follow, which can even be life-threatening. But dehydration can impair concentration or judgement, which could also be life-threatening on a tricky mountain bike trail or if you’re riding among traffic.

Low-level, sub-critical dehydration may not cause any obvious symptoms, but it still makes riding less comfortable, less efficient, and less fun. If you tend to gulp down several glasses of water or soft drinks at the end of a ride, you’ve probably reached this point.

What to drink?

Plain water is good, up to a point: it’s certainly loads better than nothing. When exercising you lose fluid partly through breathing and partly through sweating. What you breathe out is mostly water vapour but sweat contains chemicals, often referred to as salts or electrolytes, which also need to be replaced. The more you sweat, the more important this becomes. This is where special electrolyte drinks come in; these are designed to match the chemical balance of what you lose. However these are expensive and for the average rider, as opposed to the marathon competitor, may be overkill anyway.

Commercial soft drinks are usually loaded with sugar – something you don’t need so urgently for most rides – and generally do little to replenish electrolyte levels. Some – especially so-called ‘energy’ drinks – also contain caffeine. Caffeine makes you go to the bathroom, so it doesn’t help you stay hydrated.

Dilute fruit juices are an economical and healthy choice. If it’s hot, you could add a little common salt. The operative phrase is ‘a little’. Remember that the total recommended daily intake of salt is just 6 grams (about 1 teaspoonful), though this is a guideline for sedentary people. Those who are taking a lot of exercise, particularly if they sweat heavily, can use more. But even so, the quantities needed are small, just a couple of milligrams per litre, so drinks should not taste obviously salty.

Alcohol also promotes dehydration – after all, that’s most of what a hangover is. Tea and coffee are not particularly helpful either as they are also diuretics. Coffee is probably worse than tea in this respect, though it’s hard to make comparisons as strengths vary and coffee is often drunk in smaller volumes.

This is not to say that you can’t have a ‘cuppa’ or even a beer at a stop during a ride: just think of it as extra to your basic hydration needs, not a replacement. During long rides, especially if it’s hot or you’re pushing yourself, it is certainly wise to avoid strong drinks or excessive consumption of coffee.

Cyle a Century with the Proper Training, Diet and Attitude

Bicycling 100 miles in just 24 hours is do-able. You just need to know how. This article provides an overview for dedicated cyclists looking to push themselves further.

There are varying views about riding a bicycle 100 miles in one day. One view is “impossible.” Another opinion is “insanity.” But you can do it. Here is how.

Ride a lot, ride right.

In order to ride 100 miles, you must ride your bicycle. And not just the day of the century ride. Some riders say, “Oh, I can do it even though I haven’t ridden. I’ll just go slow.” This is a poor decision since you will not enjoy the ride, you’ll likely be doing it alone and finishing hours behind everyone else and you can cause your body real harm. The better practice is to actually train for the ride.

Your training can vary depending upon how many days you have before the day of the century ride and how well you want to perform. The training schedule set forth below is meant as a baseline from which you can either ratchet up or ratchet down (but not too much) to prepare for your century. As a general rule, you can ride three times as far as you feel comfortable riding (for example 33 miles x 3 = 99 miles). You can be more aggressive by doing intervals if you are seeking a quicker century.

• Monday Off or easy 10
• Tuesday Pace 20
• Wednesday Easy 15
• Thursday Moderate 20
• Friday Easy 10
• Saturday Moderate 30 (longer ride for the week)
• Sunday Easy 15

As your conditioning improves begin to ride 6 days a week and increase mileage. Get some friends and ride for an hour before lunch. Increase total mileage until week before the ride. The week before return to this level with your longer ride being the Day of the Century

Eat and drink a lot, but do it the right way. 

In order to have the energy to complete a century ride, and in order to not dehydrate, you need to eat and drink a lot of the right stuff. A rider in a recent century had a tuna fish sandwich and chocolate milk before he hopped onto his bike. Obviously, nobody wanted to ride behind him. Energy bars, bananas and raisons are good foods to keep you going and should be eaten every half hour for a century ride. Drinks should be energy drinks as well, however, they can be watered down or you can carry two water bottles, one with water and one with an energy drink. The electrolytes that you will lose during a long ride need to be replaced. On hot days you should drink every 15 minutes.

Have an attitude, the right one.

Preparation, training and eating right are the mechanics to completing the century ride. But mental preparation is important too. Hills can be daunting, but know that you have trained and you will get up them. The distance can be long and hard but keep the right attitude “you can do it!”

How to Alleviate Neck and Back Pain Caused by Cycling

Combine some simple changes to riding technique with pre and post ride stretching for best riding practice and alleviate back and neck pain suffered by regular cyclists.

Cycling is a great cardiovascular form of exercise but a high percentage of regular cyclists, both professional and recreational, experience recurring back and neck problems.

A study by Wilber et al in 1999 showed that 55% of females and 44% of males suffered neck pain requiring medical treatment after an 8-day recreational cycle tour. In addition, over 30% of riders reported back pain.

Unfortunately, riding for long periods with the spine bent forward causes pain in both the neck and lower back for many cyclists. Correcting poor posture in riding technique and incorporating regular cycling stretches into the training routine can help to alleviate painful symptoms.

Riding Position on a Bicycle

• Firstly ensure weight is distributed evenly between the hands, the feet and the centre of the body on the saddle.
• Lean forward over the bike rather than trying to stay upright but do not crouch into a ball.
• Ensure the back is kept straight when leaning forward rather than curved in an arch.
• Keep the head, neck and shoulders relaxed and let the legs do the hard work when pedalling.

Riding Techniques to Prevent Back Pain

• Do not grip the handlebars too tightly. This is common among novices when cycling on rough terrain, especially downhill. Try to relax and keep the arms loose on rough ground rather than absorb the bumps through tensed muscles.
• Stretch the underused hamstring muscles; actively engage them by raising the heel and pushing downwards slightly on the upward pedal stroke. This action is easier if using toe clips or clipless pedals.
• When climbing, drop the wrists forward to take pressure off potential strain on the lower back and slide slightly forward on the saddle.
• On descents, move to the back of the saddle and extend the arms whilst keeping relaxed when encountering rough terrain.
• Rotate the head from time to time on a long ride and roll the shoulders forward and back to relieve any tension in the spine.
• If experiencing severe discomfort in the neck or back whilst riding, dismount and stretch out to alleviate the pain.

Stretching Exercises for Cyclists

Pre and post ride stretching should focus on the hamstrings, calves, shoulder muscles and back. Regular practice of some basic cycling stretches together with correct riding posture helps to alleviate common neck and back problems.

Additional Tips for Comfortable Bike Riding

A pair of quality padded cycling shorts is a must for any regular cyclist and prevents constant shifting in the saddle and potential bending of the back in an effort to reduce pain in the backside.

If wearing a hydration pack on long rides, ensure the pack is balanced with the straps tightened fully. A heavy lopsided pack full of water can cause severe pain to the lower back.

Pain Free Cycling

Whether cycling regularly to win or just for pleasure, all regular cyclists can benefit from a close look at their riding technique and stretching regime to avoid pain through cycling overuse.

Yoga Exercises Help Cyclists Maintain Flexibility in Tight Muscles

Yoga stretching is the perfect exercise for cyclists with tight hamstrings and lower back problems caused by long days in the saddle.

Cycling is a healthy activity which builds and maintains muscles, helps to control weight and is gentle on the joints as it is low-impact. Regular riders, however, often suffer from some of the downsides of cycling such as tight hamstrings which are little-used when cycling and lower back problems due to riding in staying in the same place for a long time.

Key Yoga Postures for Cyclists

Yoga stretches or asanas as they are better known are the perfect remedy for curing and preventing such problems and key yoga poses using forward bends and back bends are a great complement for regular cycling activity.

Use a yoga mat or other non-slip mat to perform the poses. Follow the exercises using the pictures below as a guide.

Intense Forward Bend – Uttanasana

Stand upright and, exhaling, bend forward from the waist keeping the legs taut and body weight equal on both feet. Aim to touch the floor and, if possible, place the palms on the floor. Breathe evenly and try to increase the stretch on each out-breath. Hold for one minute.

This intense stretch is wonderful for the hamstrings and spine. Those who find it easy to rest the palms on the floor can increase the stretch still further by placing the hands behind the feet.

Downward Dog – Adhomukha Svanasana

Lie face down with palms by the chest. Exhale, raise the trunk upwards, straighten the arms and move the head towards the floor keeping the heels flat on the ground. Hold for 30–60 seconds.

Performed correctly, this yoga stretch is both exhilarating and re-energizing and stretches the chest, spine and leg muscles.

Upward Dog – Urdhvamukha Svanasana

This is a counter yoga pose to the downward dog allowing the spine to be flexed in the opposite direction. Lie on the floor face down with feet flat and palms by the waist. Inhale and raise the head and trunk, pushing back on the flexed legs without lowering the knees to the floor. Hold for 30 seconds.

This asana stretches the spine, thigh and calves and is a great cure for back problems caused by too many hours in the saddle.

Locust – Salabhasana

An invigorating but challenging backward bend. Lie face down with arms stretched back and palms upward. Exhale and simultaneously lift the head, chest and legs off the floor. Contract the buttocks and hold the pose for 5–8 breaths if possible.

The locust position is excellent for relieving pain in the lumbar region as the spine is stretched backwards. An added benefit is it also relieves flatulence!

Cobra – Bhugangasana

Those who find the Locust pose difficult to hold can try the Cobra or Serpent pose instead. Lie on the floor facing downwards with the hands by the pelvis. Inhale, press the palms down and lift the trunk. Whilst the hands make this back bend easier, the aim is to raise the trunk without relying too much on the hands. The effect on the spine is the same as with the Locust pose.

Maintain Cycling Flexibility Through Yoga Stretching

Regular practice of key yoga positions is an excellent way for cyclists to loosen tight muscles and avoid or alleviate back problems. Choose a high-quality yoga mat to make yoga practice a regular part of an all-round cycling training regime.

Cycling Facilities in the UK, Getting Ahead of the Traffic

Advanced Stop Lines, and Cycle Reservoirs allow cyclists to take up a position ahead of a queue of traffic. However their use is governed by rules that many don’t know.

The Advanced Stop Line, or ASL for short, has been steadily appearing all over the UK in recent years and has been lauded as one of the main safety facilities offered to cyclists on the road. This is quite often true, but in some cases you do have to be careful how you use them, and there are rules on their use (for both cyclists and motorists) that should be borne in mind.

Layout of Advanced Stop Lines and Cycle Reservoirs

The term ‘Advanced’ stop line is a slight misnomer, as in most cases the stop line has stayed where it was, and the stop line for cars has been moved back in order to create a cycle reservoir at a set of traffic lights. The theory is that bikes can take up a position at the head of a queue of traffic stopped at lights, putting them into a visible position so that they can move away first when the lights turn green.

Often the reservoir will have a ‘feeder’ bike lane, usually on the left, but sometimes in other positions depending on the road layout. The stop lines are solid white lines fencing in the cycle reservoir.

Rules for Cars on Where to Stop

The basic rule is that when a light is red the cars have to stop at the first stop line, i.e. they cannot enter the cycle reservoir. There are, however, caveats to this rule. If the lights turn red, but stopping before the first line would be impossible or dangerous, and stopping before the second stop line would be possible and safe, then the driver MUST stop before the second stop line, and will therefore be required to stop within the cycle reservoir.

This will often happen in a slow moving stream of traffic and it is very easy to get caught this way. Something to think about if you ride a bike into a cycle reservoir and aim a scowl at a driver who is stopped there. Of course the number of drivers who simply drive into the cycle reservoir either deliberately or negligently often outweighs those complying with the rules of the road, but if you can’t be sure the scowl should be kept to yourself.

Entrance by Bikes into the Cycle Reservoir

This may sound strange, but in the main bikes are governed by the same rules as cars when it comes to cycle reservoirs. Cyclists can only technically enter the reservoir if there is a feeder bike lane, with a dotted line, which filters into the reservoir. If there isn’t a feeder lane, and just a solid stop line that the cars are stopped at, as a cyclist you are supposed to stop there to.

Of course, common sense dictates that this is a frankly ridiculous situation, as it negates any purpose assigned to the advanced stop line and cycle reservoir. General usage, and logic, therefore means that it’s unlikely anyone will ever be fined or given a talking to for riding into a cycle reservoir without a feeder lane.

Dangers Posed by Advanced Stop Lines

If you are using an advanced stop line you really need to be careful of a number of things. Firstly while filtering past traffic to reach the cycle reservoir you must keep an eye on the lights. If they change to green while you are still filtering, or just reaching the head of traffic, the general rule of assuming the drivers haven’t seen you should always apply. In this case it’s often easier to merge with traffic than try to make a dash for the reservoir.

If you are turning right then cycle reservoirs may have limited use. In order to use them as they are intended you would have to filter on the left, then once at the reservoir ride over to the right hand side. Obviously you can only do this is the lights are red, and even so you should pay very close attention to the possibility of them turning green, which could be disastrous should you be caught out half way across the front of a car.

If the lights are green and you are approaching on the left you will have to stop (possibly impeding cyclists behind you), wait for the lights to turn red, and then make your move over to the right hand side. It’s probably simpler to either merge with a moving queue of traffic on the right, or filter past on the right hand side (which is often the safer option anyway, which is obviously in contradiction to cycle lanes generally being placed on the left hand side of the road by the kerb).