Mixed Intensity Workout for the Indoor Trainer

By Gale Bernhardt
For Active.com 


If you're at a point in your training where you need to move toward some higher intensity rides, but the weather is keeping you on the indoor trainer, this column can help. The indoor trainer workout shown below begins with pedaling form and then goes into a set that provides a mixed-intensity ride.

You can repeat the main set as many times as you please; but completing the recommended number of repeats shown makes the total workout time between 45 and 60 minutes.

Bad weather can't take your fitness away--ride on!

Warm-up

5-10 minutes	Ride comfortably within the range of Zone 1 to 2 intensity or an easy, aerobic warm-up
10 minutes	5 x (30 second with the right leg doing most of the work, 30 seconds where the left leg does most of the work, 60 seconds with both legs working to form smooth, relaxed circles)
12 minutes	4 x (both legs working for 30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds spinning at more than 100 rpm (keep your fanny from bouncing off of the bicycle seat with controlled, high speed spinning), recover with 1:30 of easy spinning)

Main Set (20-30 minutes)
Repeat the set below 2 or 3 times:

2 minutes	Zone 2 intensity (recover with easy spinning in Zone 1 for 2:00)
1 minute 30 seconds	Zone 3 intensity (recover with easy spinning in Zone 1 for 1:30)
1 minute	Zone 4-5a intensity (recover with easy spinning in Zone 1 for 1:00)
30 seconds	Zone 5b intensity, powerful riding seated or out of the saddle standing (recover with easy spinning in Zone 1 for 0:30)

Cool Down

8-13 minutes

At a low resistance, spin easy at Zone 1-2 intensity

Notes:
You can find intensity references here:
http://www.active.com/images/activeTrainer/Training_Intensity.pdf

If your trainer provides power numbers, be certain your power output increases throughout the main set repeats. In other words, the power output for the one-minute work bout should be higher than it was for the two-minute work bout.

Record your average power outputs for each work bout in your journal.

If you repeat the workout once per week, or once every other week, aim to have a slight increase in the average power output within the main set, over the course of time.

Optimally, over the course of several weeks your average power output will increase while your heart rate remains the same, or slightly lower.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.

2 Leg-Burning Bike Workouts

from Bicycling


Seven months of the year, Northern Vermont is a cyclists paradise. For the other five, its the coldest hell anyone's ever turned a pedal in. For the 65-member Green Mountain Bicycle Club/Excite/smartFUEL racing team, this means long hours on the trainer. So many, in fact, that the ceiling panels in team director Chris Lussiers basement have buckled and drooped from the sweat humidity. Lussier shares two of the teams favorite panel-bucklers.

King-of-the-Green-Mountain Hill Repeats

Time: 45+ minutes; Gearing: 53-12; Cadence: 50-55 rpm (moderate pace); Reps: Start with one, add one every week to four; Warning: Weak knees? Stay away.
Warm Up: light spinning for 15 minutes.
Workout: Elevate front wheel to stimulate climbing position of moderate (5 percent) grade. Set resistance that puts your cadence at about 50 rpm when pedaling in highest gear. On rollers, put a towel under one cylinder. Remain seated, relax your upper body and ride at a steady tempo for 5 minutes, then stand for 5 minutes (or as long as you can without shifting into a lower gear). rest: spin lightly for 10 minutes.
Cool Down: 10 minutes in a light gear.

Kicking-the-Dog Spin Sprints

Time: 1 hour+; Gearing: 39-17; Cadence: 100-125 rpm; Reps: Start with 5 or 6, build up to 10
Warm Up: light spinning for 15 minutes
Workout: Set your resistance light, but heavy enough to keep you from flying off the bike when you sprint. Sprints can be done seated or standing. Sitting allows you to attain a higher RPM, while standing provides a more realistic simulation. On rollers? Stay seated! Sprints should last 6-10 seconds. Concentrate on form and attaining the highest RPM possible. The key to this workout is focusing on pulling up and snapping over the top of the pedal stroke. Imagine kicking a dog that is nipping at your front wheel.
Rest: spin lightly for 5 minutes between each sprint.
Cool Down: 10 minutes in a light gear.

LUNA Sport LUMINARIES

LUNA Sport Develops Luminary Program

Sausalito, CA. LUNA Sport, makers of luxurious cycling clothing for women, has created a program that provides local influencers with LUNA Sport product. In 2010 the LUNA Sport Luminary™ program will outfit 50 influential women around the United States and Canada with a full complement of LUNA Sport clothing and accessories.

The Luminary program is inspired by the efforts of the women working in non-competitive roles in cycling and fitness -women who work as hard as Olympians, but purchase clothing, bikes and equipment to conduct their businesses. The Luminary program aims to provide these strong leaders with access to performance cycling product sufficient for all of their workouts and group events.

"The Luminaries will assist in providing Luna Sport with relevant product feedback - while also spreading the LUNA Sport message to targeted audiences around the U.S. and Canada," said Marla Streb, former LUNA pro and Luminary program manager.

LUNA Sport is accepting resumes for the Luminary Program at http://www.lunasportgear.com/contacts. Applicants will complete the field titled "Your Message," with a brief overview (100 words or less) of their Luminary qualifications. LUNA Sport will review the brief and contact prospective members by 12/1/10.

· The LUNA Sport Luminary™ program will outfit 50 influential women with a full-complement of LUNA Sport clothing and accessories for the 2011 cycling and fitness seasons

· LUNA Sport Luminaries are women working in non-competitive roles in cycling and fitness

· Qualified women can apply online at online by going to http://www.lunasportgear.com/contacts

Five Tips for Making the Most of the Descent

GET POSITIONED: Maintain a slight bend in your arms and slide back on the saddle, keeping your hands in the drops of your bar. And look ahead: Especially during a faster descent, scan far enough down the road to match the pace at which you are descending.

TURN THE CORNER: Set up well in advance of a curve and do whatever braking needs to be done before entering the turn. If you are riding in a group, move away from the others. This will allow you to take your preferred line through the corners, which is critical because you may not have time to adjust once you commit. It also allows a greater margin for slowing.

BRAKE IT DOWN: For long descents, use both brakes equally. Remember that once you're in a turn, any traction used for shaving speed significantly reduces the traction available for cornering. In wet conditions, it will take you longer to stop. Lightly apply the brakes periodically on a wet descent to remove excess water from the rims.

BE READY: Don't compete on descents with anyone other than yourself. That's because on any unfamiliar road, caution is paramount: You should always be prepared for road debris or traffic around every blind corner.

EASE UP: The most important aspect of descending is relaxation. Anxiety can narrow your concentration, which could cause you to miss a hazard in the road ahead. And the best way to be relaxed is by practicing descending as often as possible.

I will add: Stay within your comfort zone! Not worth it to go out of control. But the more you practice, the more you will be able to push the comfort zone.

This is from bicycling.com.

Stay Safe In Traffic

These tips and techniques will help you thrive on any road.

ByAlex Stiedain in bicycling.com

Most of us invariably need to ride close to vehicles on the road. It's a trite analogy, but I always keep it in mind: two tons of metal versus about 200 pounds of bike, bone and muscle--who's going to win? Here are key survival skills.

Look and listen

First of all, pay 100 percent attention, just as you would while driving. Use your senses--often you can hear an engine in advance of the car, and see or hear a dog before it chases. Problem sounds include tires squealing, hard engine acceleration and loud music from an open window. If I hear these I pull over to let the vehicle pass.

Pick smart routes

The best roads have few cars, low speed limits and no blind corners. Often, a slightly longer route with fewer cars will be faster than a shorter, busier one. Also, try to find roads with a shoulder you can ride on. Yes, we are vehicles with the right to be on the roadway, but with two tons versus 200 pounds, I prefer to stay clear when I can do so safely.

Don't keep secrets

When you drive, you use turn signals, and your car has brake lights. As you ride, try to think of what drivers will see as they drive up behind you. Use hand signals to indicate where you intend to go. At intersections, make eye contact with drivers to ensure that they see you. Also, for future goodwill, wave a thank-you when you're given the right of way.

Stay steady

Looking behind you without swerving is an essential skill. For new riders, simply glancing back with your hands on the brake hoods may work, but this method often causes the bar to turn in the direction you're looking. This way is better:

To look left, move your right hand toward the center of the handlebar near the stem, then drop your left hand off the bar as you turn your head to look back. Track racers use this technique when doing a Madison relay change. Watch the Madison at the Olympics this year--magic bike handling. Keep your upper body relaxed the entire time and practice, ideally in an empty parking lot with lines you can follow.

Hook your thumbs

Always wrap your thumbs around the handlebar, instead of laying them across the top. I can't tell you how many times I've seen a rider go down after his hands were jarred off the bar when he hit a bump. Also, please, no aero riding on busy streets. Save it for when you're on a smooth road with few cars.

Alex Stieda, the first North American to wear the yellow jersey in the Tour de France, with 7-Eleven in 1986, leads tours and skills camps (stiedacycling.com).

How to Successfully Complete a Century

from Active.com
By Selene Yeager
Bicycling

A century ride is a milestone nearly every cyclist strives to reach. The roadblock for most of us is finding the time to prepare. With only so many hours in the day, most of which we spend working and sleeping, ride time is limited. This eight-week plan will have any determined cyclist ready to hit 100 with just three rides per week: one long, one steady and one speedy. On rest days, remember to do something to keep your body moving.

Long Ride: The Meat

In your first week, you'll want to ride 1.5 to 2 hours, or about 20 miles, and build from there. (If you're already comfortable with a longer ride than week 1 prescribes, start with 2.5 to 3 hours and follow the same guidelines for mileage building, topping off at about 85 miles.) Do your long rides at a steady, but not taxing, pace—about 70 to 75 percent of your maximum heart rate. Though most cyclists find that Saturdays or Sundays work best for their long rides, it doesn't matter which day you choose as long as you get it done.

Steady Ride: The Bread and Butter

During these rides, aim for two to four longer efforts (15 to 30 minutes in length; 15 minutes easy pedaling in between) that increase your breathing and elevate your heart rate to around 80 to 85 percent of your maximum heart rate(MHR). Ride at threshold, as if you're pedaling with someone slightly faster than you. These rides will simulate your goal for your century and train your body to ride more briskly while maintaining comfort, so you can finish 100 miles faster and fresher.

Speed Ride: The Secret Sauce

Distance riders often skip speed work because they think they need volume, not intensity, to go long. But riding fast improves your endurance by raising your lactate threshold, the point at which your muscles scream "Slow down!" When you raise this ceiling, you can ride faster and farther before your body hits the brakes. Aim to do four to six very hard or max efforts ranging from 30 seconds to two minutes; in between, spin easy for twice the length of the interval. Do these on a challenging stretch of road, such as a hill or into a headwind.

Make Every Mile Count

Finishing a century means making the best choices for all 100 of those miles.

SPACE OUT: Stuffing yourself full of calories prior to the ride will divert blood to your stomach, which weakens your legs and slows you down. Instead, eat a carbohydrate-rich breakfast of 400 to 500 calories two to three hours before the event. Then aim to eat and drink 200 to 300 calories every hour thereafter.

KEEP A STEADY FLOW: Consume at least one bottle's worth of energy drink per hour (more if it's hot) to provide electrolytes and a few carbohydrates. Choose a flavor that will entice you to sip often.

PEDAL YOUR PACE: The biggest newbie mistake is letting yourself be seduced into speeding along with faster riders early in the day, only to crack 60 miles in. Fall in with riders who pedal your pace and avoid going into the red (feeling breathless) for the first 50 miles. You'll finish fresh and strong.

MOVE AROUND: Avoid aches and pains in your neck and back by changing your hand position often and standing out of the saddle to stretch periodically.

KEEP IT SHORT: Take advantage of rest stops to use the bathroom, refill bottles, stretch and grab some food. But don't linger. A stop that lasts more than 10 to 15 minutes will cause your legs to stiffen up and make it harder to get going again.

Bike Fit: The Wrench Does Not Fix the Machine

By Matt Russ
The Sport Factory

[Highlights taken from an article that appeared in Active.com]

There are interesting new tools designed to aid the bike fitting process.

Some incorporate dynamic motion sensing and capture technology. As a gadget guy, I am compelled by new technology, and I often get asked what the "best" fit system or process is. Unfortunately this question circumvents the most key component of a good bicycle fit—how skilled or experienced the person performing the fit may be.

Advanced technology does not necessarily make for a better or more accurate fit any more than a heart rate monitor or power meter automates a better athlete. What is more important beyond the respective joint angles is that there is a feedback loop between the athlete and the fitter.

What Computers Won't Tell You

I find that too much technological integration can impede this at times or become a distraction.

There is a point of diminishing returns when it comes to fit technology or technology in general. The athlete can be overwhelmed with information that has little relevance to how the bike fit actually feels or performs off the fit platform. For the fit technician, over-reliance on a computerized process may keep the inexperienced fitter from seeing the forest for the trees.

The Key to the Best Bike Fit

It is more important to search for an experienced and trained fitter than it is to find the most advanced fit system. Fitting takes years of experience, but a computer program can be purchased by any shop or person. More importantly the fitter must properly evaluate and communicate adjustments to the athlete.

Fitting should be a dynamic and interactive process, and not rushed. The best fit that hits the proper joint angles precisely is still only a good starting point and will require the athlete to acclimate to or even require small adjustments post-fit.

I recommend the following criteria when choosing a fit professional and spending your dollars wisely:

• Check references, reputation, and experience. You may be paying top dollar for a fitter with very little experience.


• Look for a technician trained and certified by a body such as the Serrotta International Cycling Institute.


• Don't buy more than you need. A good fitting should be performed on a $500 or $5,000 bicycle. If your objective is simply to be fitted for the "Big 3" of comfort, power, and aerodynamics and you are not experiencing any pain or "hot spots," you may not need the most advanced biomechanical analysis.
  
  As a fit become more problematic (leg-length discrepancy, injury or muscle imbalance) these tools become much more relevant to the fit process, yet they are often used as marketing tools to up sell all fits.


• Try to address equipment change in advance if possible. If you are considering a new saddle or aerobars, it may significantly change your fit. Your fitter should consult with you on equipment selection, and it is better to make these changes prior to your fit.


• Ask questions and give information. Your fit technician should evaluate you and the type of cycling you are pursuing. If your goal is comfort for a century ride vs. competitive road racing, this should be factored into the fit along with your injury history, flexibility and biomechanics. They should take time to observe you on the bike and in motion before making any adjustments.

Fitting is a process that requires acclimation. This may take some time, but if your position is painful or uncomfortable, it is not the right one. This not only affects performance, but also your motivation and enjoyment of cycling in general.

No one should have to ride in pain when it can be prevented or addressed.

Matt Russ has coached and trained athletes up to the professional level, domestically and internationally, for over 15 years. He currently holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. Matt is Head Coach and owner of The Sport Factory, and coaches athletes of all levels full time. He is also a freelance author and his articles are regularly featured in a variety of magazines and websites. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

Coast or Pedal on a Downhill

This is interesting. Guess I've been doing it WRONG! ;-)

by Joel Friel

A triathlete asked me some time ago what he should do on downhill portions of a bike course. Should he pedal hard, pedal easy or coast? That was a great question and one that also applies to cyclists doing time trials. It does not apply to runners as their speed is not significant enough to cause substantial drag.

On a bike as your speed increases linearly (a straight line from, let’s say, 20 to 25 mph), the power required to go faster increases exponentially. This largely is because of drag. The energy required to overcome air resistance (drag) is a function of land speed to the third power. So while it is only a 25% increase in speed to go from 20 to 25 mph, there is something like a 75% increase in the energy required to achieve that additional 5 mph.

Why am I telling you this? Because as you go down hill and your speed increases if you want to go even faster than coasting allows the energy “expense” of the additional miles per hour is going to cost you dearly.

The bottom line is an old adage which says that if you are riding on a fast portion of a course (down hill) ride easy; but if you are riding on a slow portion of a course (up hill) ride hard. So when riding fast on a downhill don’t expend as much energy as when riding uphill. The longer the event, the more important this is. For a sprint-distance triathlon or a short time trial you can go much harder downhill than if it was an Ironman or a long TT.

The best advice I've seen for this came from Alan Couzens, an exercise physiologist and triathlon coach. He tried to nail it down for Ironman triathletes with his “50-40-30-20-10 rule.” It goes like this (reprinted with permission of author)….

Coast at >50km/h

Pedal easy at >40km/h

Pedal steady at >30km/h

Pedal moderately hard at >20km/h

Pedal hard at >10km/h

You can read Alan's blog on this topic for an in-depth discussion of how he came up with his rule by going here.

Alan’s Ironman rule may not work for your race distance, but the concept remains the same: Conserve energy when the bike is going fast; expend energy when the bike is going slow. How much energy depends on how fast the bike is going, how long your race is and how fit you are. The less fit you are the more you will need to conserve energy on down hills. Based on this concept you can come up with your own rule for each race distance you do.

So the answer to the athlete’s question in the first paragraph starts with (you guessed it) “it depends.” It depends on speed, race duration and fitness.

Break the Law

Six fitness rules that you didn't know you could flout--until now

By Selene Yeager on Bicycling.com

In a society where beliefs about exercise are either long-held or fleeting (you know, until something better comes along), it can be difficult to know if we're doing the right thing at the right time. And while some rules of fitness are backed up with studies and research, others aren't as grounded in science. These are the rules you can bend.

THE TRUTH Always warm up and cool down.
THE WHOLE TRUTH While a proper warm-up is a must, especially prior to a race, a cooldown isn't always necessary.
NOTHING BUT THE TRUTH Researchers at Aberystwyth University, in Wales, found that a warm-up that includes moderate to heavy efforts can improve high-intensity cycling performance by 3 percent. These efforts activate all available motor units so they're ready to jump into action at the start, and leave you less likely to go into the red 30 seconds in. For very hard efforts, a cooldown can help prevent blood from pooling in your legs and causing dizziness, but there's no evidence that it clears lactic acid or helps prevent soreness.

THE TRUTH Drink before you're thirsty.
THE WHOLE TRUTH Drink up, but don't drown yourself.
NOTHING BUT THE TRUTH A little dehydration doesn't hurt performance or put you at risk for heat stress. In a study from the Sports Science Institute of South Africa, researchers found that runners who drank according to thirst performed just as well as those who drank moderate or high amounts, and they didn't have any higher heat stress or core body temperature.

THE TRUTH When weight training, rest between sets.
THE WHOLE TRUTH Keep moving.
NOTHING BUT THE TRUTH You're a cyclist, not a body builder. Sitting between sets reduces potential calorie burn. In a recent study from the University of Connecticut, researchers found that lifters who rested for one minute or less between sets experienced nearly double the metabolism boost of lifters who rested for three minutes.

THE TRUTH Crunches strengthen your core.
THE WHOLE TRUTH Crunches don't work.
NOTHING BUT THE TRUTH Do this instead: Lie back on a mat and lift your legs so your thighs are perpendicular to the floor and your knees are bent 90 degrees. Extend your arms straight toward the ceiling. Contract your abs and lift your torso off the floor while simultaneously straightening your legs so your body forms a V. Hold for two seconds. Lower. Do three sets of eight to 10 reps.

THE TRUTH Never do intervals on back-to-back days.
THE WHOLE TRUTH Do intervals on back-to-back days--but only if you're training for something really hard.
NOTHING BUT THE TRUTH If you're training for a stage race or other multiday event, doing consecutive interval days with ample rest afterward helps build top-end stamina and simulates what's ahead.

THE TRUTH Aim for 90 rpm when pedaling.
THE WHOLE TRUTH There is no magical cadence.
NOTHING BUT THE TRUTH You can perform well spinning between 80 and 100 rpm. Choose according to your muscle-fiber makeup and recruitment as well as your fitness level and gear selection.

Hills: Sit or Stand?

by Joe Friel

I was asked in a tweet last week if a rider should sit or stand when climbing a hill on a bike. I wish I could give a one-word answer, but that isn’t possible. As I’ve said so many times here in responding to reader questions, my answer must often start with “it depends.” This one is no difference. Here’s what this answer depends on…

Steepness. Low gradient hills are usually done seated. Steep hills often demand at least some standing. And the steeper the hill is, the more likely you are to stand up. When standing on a steep hill your body weight takes some of load off of the leg muscles. On the other hand, it tends to stress the aerobic system more. As a result you’ll probably breathe harder and have a higher heart rate when standing. But the steeper the hill is the less difference there will be when it comes to muscular- (seated) vs aerobic- (standing) system stress.

Hill length. The shorter the hill, the more advantage you will have by getting out of the saddle. You’ll create more power (again, because of adding body weight to the pedals) and get over it quicker.

Type of event. On low-gradient hills a triathlete or time trialist is less likely to get out of the saddle than a road racer. This is primarily due to the variably paced nature of road racing (as opposed to the steady-state riding of triathletes and TTers). If another member of the group is accelerating up the hill, you are often forced to accelerate to keep pace, or risk being dropped. A quick acceleration on a hill usually requires standing.

Body mass. The lower your body mass the more advantageous it is to stand on a climb. The greater your mass the better off you’ll be staying seated. One quick and simple way to come up with your body mass is to divide your weight in pounds (1kg = 2.2lbs) by your height in inches (1cm = 0.4in). So if you weigh 154 pounds (70kg) and you are 72 inches (180cm) tall your “mass” is 2.13 (154 / 72 = 2.13). I’ve found that for males the best climbers are at less than 2.0. These folks should stand a lot (think of Marco Pantani). Men in the range of 2.0 to 2.3 tend to alternate between standing and sitting a lot (for example, Lance Armstrong). Those men at 2.3 to 2.5 are best advised to sit a lot (like Miguel Indurain). Folks over 2.5 usually avoid hills. Women should use a scale which is about 0.2 lbs/in less (for example, under 1.8 are climbers).

So losing (or gaining) weight may change how you climb – and how well you climb. For example, a 1kg (2.2 lbs) loss of weight (bike and/or body) allows you to climb a 1000m hill with a 10% grade about 3.5 sec faster than when heavier at the same power output. Another way of looking at this is that 1kg is about 3w on a climb (so 1lb is roughly 1.5w).

Speed. At about 12mph (20kph) or faster staying seated and in an aero position if in a time trial or triathlon is usually a good idea. If your speed is less than 12mph then sitting up or standing is often better. This is affected, however, by the wind. A headwind essentially reduces your actual speed. So even if your speedometer says you are at 15mph (25kph) but there is a strong headwind then you are better off seated and even aero. While you may be more powerful above 12mph bike-wind speed when sitting up, your speed return on energy investment is not favorable due to headwind drag.

Fatigue. On long climbs, especially those late in the race, there may be some advantage to alternating standing and sitting to relieve muscle fatigue. Even if all of the other considerations listed here indicate you should stay seated, but the muscles you use to drive the pedals when seated are wasted, you may need to stand simply to give them a break.

Gearing. This is related to steepness. If you are on a hill but your gearing is so high that cadence bogs down you will need to stand in order to keep the gears ticking over.

Mountain bike. Standing causes the back wheel to lose traction when riding off-road on a steep hill on loose gravel or wet roots. So staying in the saddle is recommended for such climbs on a mountain bike. Pedaling while seated produces more even tension on the chain throughout the stroke and helps to prevent wheel slippage.

The good news here is that you can basically trust your instincts on hills in races. In most of the above situations your body will tell you when you need to stand or sit. It’s really not a great mystery – unless you overthink it. In this case, experience is the best teacher.

Training should involve both sitting and standing. Sitting will help to build greater muscular force for riding on flat terrain. It’s a bit like doing squats. Standing may boost your aerobic capacity, especially when the hill takes only two to three minutes to climb.

Basic Skills for Group Riding

By Gale Bernhardt

For Active.com

You don't have to be a competitive cyclist to enjoy the benefits of group rides. Utilized correctly, regular group sessions can motivate you, improve your fitness and make any ride more enjoyable. However, if you lack the technique or the fitness to ride with a group, the experience can be frustrating and leave you riding alone. In a worst case scenario, lack of skills causes you to crash, perhaps taking others down with you.

To help you get started, let's look at a few group ride basics.

Finding a group for you

When you search for a group to ride with, find out their general policies. Some meet for "no-drop" rides. This means that no rider is left behind and you can count on an experienced rider to stay with you. Inquire if someone in the organization teaches group riding etiquette.

Another option is to join a drop-in ride. These often begin in the parking lot of a local bike shop, with the pace of the group determined by the individuals or specific goals of the ride. Often, there are designated A, B and C groups to accommodate differences in riding speed.

The third most common choice is a race thinly disguised as a group ride. These are usually the fastest and most aggressive rides available. These rides are for very experienced cyclists and carry catchy names like, "Everyone Gets Dropped", "Ride Till You Puke" and "Wednesday World Championships." You have been officially forewarned just by reading the title.

Your local bike shop is a good place to start if you're looking for a group ride in your area. Most are associated with a club, bike shop or racing team.

Basic skills

A few basic skills are needed in order to successfully ride with any group. You must be capable of riding a straight line, controlling your speed, anticipating possible problems and watching the road ahead of you. At the same time, be alert for activity in your peripheral vision.

Hold your line -- If you have watched a professional cycling race, you know that every rider needs to "hold a line." This means that cyclists need to be capable of riding a line parallel with the edge of the road.

Practice this skill by riding 12 to 24 inches to the right of the white shoulder line while trying to keep parallel with that line.

The slipstream -- Some group rides practice staying together as one large mass—more or less—with little movement among the group.

Other group rides incorporate pace lines—or some version thereof—into their sessions. In its most basic form, a pace line occurs when one rider pulls a line of other riders behind them. Each person follows the rider in front of them by staying within a few inches to a few feet of their leader's rear wheel. This area of least wind resistance is known as a slipstream.

Staying in the lead rider's slipstream is called drafting. Riders that are in the draft position save upwards of 30 percent of energy compared to the lead rider. If you've ever had a chance to draft, you know that riding 20 miles per hour is significantly easier when you're following rather than leading. The difference is even more pronounced in a head wind.

Control your speed -- The lead rider in a pace line can stay at the front for just a few seconds or for several minutes. When you join a group that is rotating the lead position and it is time for you to lead, resist pouring on the gas to show everyone how strong you are. A pace line is happiest when the pace is steady. Fast accelerations or jerky braking motions disrupt the line and can cause a crash.

Keep eyes and ears open -- The first person in the group can see clear road. Thus, they need to point out road hazards—as do the rest of the people in the line. Pointing out hazards and verbal communication skills are important. For this reason, do not use headphones in a group riding situation.

When you are following someone, avoid getting a visual fixation on their rear wheel. Look several feet ahead, keeping the distance between your front wheel and the rider ahead of you in your peripheral vision. Watch for road hazards as well as motion to either side of the pace line.

Listen for cars approaching from the rear. A rear view mirror mounted on your helmet or glasses can be very helpful when watching for cars.

Maintain the pedaling motion of the other riders in your peripheral vision. Watch for sudden changes in cadence—this usually signals some sort of problem.

Anticipate problems -- If you are riding in windy conditions or it is a hilly course, anticipate changes in the group or peloton. When the peloton changes directions, sometimes the weaker riders are no longer sheltered from the wind and they fall off the pace. The same is true for a hilly course. Riders that can usually stay with the group on flat roads can fall off the pace on a hill.

Get accustomed to watching for signs that a rider is struggling. This includes having difficulty finding the right gear, breathing like a steam engine or constantly looking over their shoulder.

You don't want to be stuck behind a struggling rider if you are feeling strong. Pay attention to the signals so you can maneuver yourself into a good position.

Practice

This column just scratched the surface of group riding skills. Once you master the basics, you should continue to hone your skills. A good resource on mass riding is Racing Tactics for Cyclists by Thomas Prehn, even if you are not a competitive cyclist. Remember: in group rides smart riders often have the advantage over strong riders.

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, click here. Let Gale and Active Trainer help you succeed.

Biking Bloomers

This is an interesting product from a company called My Alibi Clothing.

Bloomers

My Alibi’s Bloomers are a unique padded short to be worn with your favorite skirt, shorts or capri’s. This sexy cut short keeps the padding where you need it, so you can forget about it. With a no elastic, low-rise waistband and just enough length to cover your booty, they simply disappear under any outfit. No panty lines, no girdle, no stuffed sausage feel! your fashion just got a whole lot more bike friendly. Made in Italy of the highest quality Lycra and Pro Racing gel Chamois. My Alibi logo embroidered on right hip. Available in brown or pink. Sizes 4,6,8,10.

They are $80. Seems a little expensive for something you will wear underneath clothing! But then, good bike shorts cost more than that. Might be worth checking out...

They have some other cute stuff:

Bicycle Gears

How to Tighten a Quick Release Lever

Basic Bicycle Cleaning and Lubrication

Team LUNA Chix Training Videos

Check out the training videos on the Team LUNA Chix site! They are done by the pro's with good tips on training and nutrition. There are three:

Swim Tips
Sports Nutrition for Women
Bike Handeling Skills

Watch them all!

Ask the Experts: Long Runs After Long Rides, by Jeff Vicario

Interesting article from the Training Peaks Blog.


Question: I have a question related to scheduling my longest run. My legs often feel tired on my Sunday long runs following my Saturday long rides, I keep telling myself that my legs are going to be tired during my race so I should train them this way. Do you have any thoughts on this?

Answer: You are making a crucial mistake by running your longest of the week the day after your long ride. This (long run) should be done when your legs are at their freshest time in the week, not the day after a long bike ride. This will not prepare you for what you will experience in the race.

“Chronic fatigue,” the kind you have the day after a long ride, is not the same as “acute fatigue,” the kind you have immediately after a long ride. Running long with chronic fatigue is a good way to become injured. If the weekends are the only time to get that long ride and run in then make Saturday your long run and Sunday your long ride. Your fitness will progress faster and you’ll avoid common breakdowns.

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks.

About the author: Jeff Vicario, an Elite TrainingBible and USAT Coach, can be contacted for further information at jvicario@TrainingBible.com.

A Summary of Airline Baggage Fees for Bicycles

A big THANK YOU to pro triathlete Jessi Stensland who posted this to her blog in December. I thought you all might find it helpful. I enjoy reading her blog, it's on my blog list.

I don't know about you, but I've found myself wasting precious time lately when booking travel, digging around airline websites looking for extra baggage fees, especially when it comes to bikes. Rarely is it enough to utilize only the basic search engine prices to determine the overall cost of travel airline to airline anymore. Extra fees make a huge difference in my decisions. I created this list to save myself, and you, valuable time in travel planning.

Here is a summary of the current baggage charges, gathered from a number of major airline websites today, December 28, 2009. They are listed in order from most reasonable to obscene. Props to Southwest Airlines and Air Canada who lead the way for domestic travel! Click on the airline name to be linked to their website page regarding bicycle charges (when applicable.)

NOTE: Most airlines will not charge extra for bikes packaged under 50lbs and 62" (L+W+H). The following list assumes the bicycle case is over 50lbs or 62".

NOTE #2: Not all websites were clear as to whether the airline would charge both the regular checked baggage fees in addition to the excess baggage fees, though I've found that to often be the case. For example, United Airlines will charge $20 for the first bag and $175 for a bike which makes the total cost $195 each way.

NOTE #3: Where there are two amounts mentioned for first and second bag fees, the lower price refers to the discount you receive when you check-in and pay for your baggage online prior to the flight.

NOTE #4: I've been choosing my flights in support of those companies that offer lower fees for bicycles even when I'm not flying with a bike, especially when there is no difference in price between two or more airlines.

**If you see any discrepancies or have any personal experiences worth noting, please comment below.

Happy travels!!

______________________________________________________________________________________

Southwest Airlines

$0 for up to two checked bags

$50 per checked bicycle

Air Canada

Within Canada: $0 for up to two checked bags + $50 per checked bicycle

Between Canada + US: $0 for first bag + $30 for second bag + $50 per bicycle

Jet Blue

$0 for first checked bag + $30 for second checked bag

$50 per bike domestically + $80 per bike international

Virgin America

$20 per checked bag

$50 per checked bicycle

Frontier Airlines

$20 for first bag + $30 for second bag

$50 per checked bike

Alaska Air / Horizon Air

$15 for first bag + $25 for second bag

$50 for baggage > 50lbs + $50 for baggage > 62" = $100 per bike

Northwest Airlines

$15/$20 for first bag + $25/$30 for second bag

$100 per bike checked within US + $150 per bike checked internationally

Continental Airlines

$18/$20 for first bag + $27/$30 for second bag

$100 per checked bike

American Airlines

$20 for first bag + $30 for second bag

$100 per checked bike

US Airways

$20/$25 for first bag + $30/$35 for second bag

$100 per checked bike

United Airlines

$15/$20 for first bag + $25/$30 for second bag

$175 per checked bike within US + up to $250 per bike checked internationally

Delta Airlines

$15/$20 for first bag + $25/$30 for second bag

$175 per checked bike within the US + $300 per bike checked internationally

Nantucket Bike Basket Co.

Cute baskets for your bike! What a fun way to dress up your "casual bike", great for running errands! Check them out.

LUNA Sport Clothing

Did I talk about this before? Regardless, you should check out the LUNA Sport Clothing!

LUNA, who makes the fabulous LUNA Bar and Sport products are making cycling clothing! It's comfortable and great quality. They have short sleeve, long sleeve and sleeveless jerseys; bike shorts and knickers; gloves; arm, leg and knee warmers; and saddles!





LUNA IS A WAY OF LIVING

LUNA is beyond healthy food and nutrition bars. What began as a way to nourish the bodies and energize the spirits of active women has become a way of life.

Inspired by our pro racers, LUNA has created an all-new line of go-to riding wardrobe essentials for women. Developed from scratch with input from some of the best female riders in the world, the LUNA Sport Cycling Collection is all about authentic function and athletic pursuit, original design and flattering fashion, luxurious quality and smart materials.

What sets us apart.

Totally unique, LUNA Sport is a natural evolution of our dedication to women’s athletic achievement – the same dedication that originally led us to start the LUNA Chix Pro Team and local LUNA Chix teams back in 2002. With the LUNA Sport Clothing Collection, women can now choose to live in great-fitting, performance-driven, eco-friendly clothes that make a difference.

Pro-inspired, pro-tested.

Over the years, LUNA athletes have been a motivational force for all of us. The women of LUNA’s professional mountain bike and multi-sport teams have won hundreds of races, become world champions, set records, and competed in the Olympics. Here at LUNA Sport Clothing, we draw upon that experience and hold ourselves to that standard of excellence to develop, test, and refine the most unique, authentic women’s cycling clothing available.

Moving toward sustainability.

Sometimes, making a difference actually means minimizing your impact. Wherever we can, we try to lead the way with recycled and renewable fabrics. To further reduce our environmental footprint, LUNA uses a short supply chain and builds garments to demand. The idea is to cut down on waste and help take responsible steps toward a better planet.

Partners in Prevention.

LUNA has always been committed to helping women reach higher. As part of that commitment, over the last 10 years LUNA has donated more than $2 million through direction donations and fundraising programs that help the Breast Cancer Fund.