Issue No. 473 – 03/24/11: Playing Hooky in Georgia
RBR Newsletter
Issue No. 473 – 03/24/11: Playing Hooky in Georgia
ISSN 1536-4143
Produced every Thursday by RBR Publishing Co. Inc. E-mailed without cost or obligation to tens of thousands of roadies around the world.
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1. From the Top: Playing Hooky in Georgia
2. News Roundup: Updated Product Review: JerseyBin
4. Ask Coach Fred: Padded Saddle or Firm Saddle?
5. Classifieds: Cycling Tours & Products from our Sponsors
6. Jim's Tech Talk: Keeping Your Hanger Happy
7. No Problem: Learning The Art of Drafting
8. Scott's Spin: Cracking Up
9. Try This On Your Next Ride: "Lock" your knees when standing on hills
10. RBR eBookstore: Spring Classics -- eBooks and eArticles for Spring Training
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1. FROM THE TOP -- Views from the Editor
Playing Hooky in Georgia
On Tuesday, I played hooky with over 1,000 of my fellow Georgia cyclists to enjoy a leisurely daytime ride to the State Capitol on a beautiful, sunny spring day.
It was the sixth annual Georgia Rides to the Capitol event, which brings together dedicated cyclists in a show of strength, of sorts, to “clearly demonstrate the widespread support in our state for better bicycling laws.”
Hosted by Georgia Bikes!, a cycling advocacy organization, and the Metro Atlanta Mayors Association (MAMA), the ride meanders from Roswell, which lies north of Atlanta, 20 miles into the city, ending at the steps of the State Capitol. Several other starting points feed into the “main line” along the route.
Joining us on the ride were several mayors from the MAMA (also playing hooky, but better able than most to justify it!), including Jere Wood of Roswell, a well-known avid cyclist, and Bill Floyd of Decatur, among others.
Among those speechifying on the Capitol steps were both the Governor, Nathan Deal, and the Lt. Governor, Casey Cagle. (Cagle, a triathlete, was instrumental in supporting the now-defunct Tour de Georgia, the former ProTour stage race.)
Both men talked about how important it is to have a mix of transportation alternatives in Atlanta and across the state, and how much they support cycling as part of that mix. One of the stated goals of this year’s event was to “raise support for improved conditions for cycling, including the development of regional systems of both on-road bicycling facilities and multi-use-trails.”
Despite the executives’ statements of support, just last week, the Georgia Legislature failed to even bring up for a vote the “Three Foot Minimum Passing” bill that was the cornerstone of Georgia Bikes’ advocacy this legislative session. It wasn’t the first time Georgia has failed to pass the law and join the 16 other states that have passed 3-foot safety laws.
Immediately following Governor Deal’s speech, the crowd began chanting “three foot law, three foot law.” Cycling democracy in action, indeed. Certainly, if we cyclists don’t advocate for our rights, no one else will.
The clear show of support may well help close the deal for the "Better Bicycling Bill," which passed the Georgia State House and is now in the Senate Public Safety Committee. The bill “will clean up and clarify outdated Georgia laws related to bicycling safety,” in effect codifying that cyclists have the right-of-way in bike lanes and modernizing Georgia's code to better accommodate current bicycling equipment.
It was great to participate in such a direct show of support by and for our fellow cyclists. And, really, how often do any of us roadies get the chance to do a 1,000-rider group ride with a police escort on a major city’s busy streets – with our only cares being potholes and sunscreen! I can think of worse ways to spend half a day.
I urge you to take up the mantle in whatever way you can to make it safer for you and your fellow cyclists on your city’s streets.
Please click Comment to share with RBR’s readers any similar rides or advocacy opportunities in your locale.
Enjoy your ride!
John Marsh
Editor & Publisher
P.S. Thanks to all who shared their favorite charity rides on the Comments page. In the near future, we hope to add a calendar to the site that will allow you to post such rides and events. I’ll keep you updated on the progress.
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NEW IN THE RBR eBOOKSTORE
On sale now: Nutrition for 100K and Beyond (eArticle) by Coach John Hughes, provides guidance on what to eat, why, how, and how much for distances from metric centuries (62 miles; 100 km) to 24-hour events -- and beyond. This eArticle also provides detailed information on hydration, electrolytes, metabolism, and more.
Coach Hughes lays out how to estimate your hourly energy needs, discusses which kinds of fuel power your slow-twitch and fast-twitch muscle fibers, and why this is important: i.e., your need to train at different intensities to train the different metabolisms. He provides guidelines on how much to eat, the sources of the carbs, protein and fat that your body needs, and even provides a chart breaking down many common cycling foods into their component parts and percentages. He also discusses the latest research on hydration, how to calculate your “sweat rate” and how best to replenish your electrolytes to avoid both dehydration and hyponatremia. This eArticle is packed with valuable information.
Recently added to our collection:
Equations for Cyclists: How to Calculate Intensity, Wattage and More -- Without a Power Meter (eArticle) by Coach Fred Matheny. For those of us who don’t want to take a 2nd mortgage to buy a power meter, Coach Fred tells us ways to determine cycling intensity and performance potential that don’t require gadgets. All it takes is applying some simple equations and simpler math. Coach Fred has personally tested all the formulas for accuracy in his own riding, and compared the calculated results with power meter readings. In all cases the formula results, compared to the power meter, were within about 5 percent.
Swift Cycling: A 12-week program for increasing your cruising speed (eArticle), is a 12-week training program designed to help you increase your cruising speed for periods of time from 20 minutes up to an hour in duration. Increasing your riding speed for these moderate time periods can increase your enjoyment of cycling whether or not you have specific goal events in mind. The eArticle lays out a series of interval and time trial training sessions and techniques, along with a week-by-week training plan to follow. Who doesn’t like to ride faster? It’s one of the reasons we enjoy cycling so much. Coach David Ertl will show you how.
And coming soon to the RBR eBookstore:
Cycling and Lower Back Pain(eArticle), by Alan Bragman, D.C., will bring to bear the past 30 years of Dr. Bragman’s experience diagnosing and treating thousands of patients with lower back pain, many of them cyclists. From his vast experience both professionally and personally as a sufferer of lower pain, he has developed a comprehensive understanding of how to diagnose, treat and prevent lower back pain in cyclists.
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Product Review
JerseyBin
Updated 2011: By John Marsh
Sizes: Trim Bin, 3.75 x 7 in. (9.5 x 17.8 cm); Big Bin, 4.75 x 7 in. (12.1 x 17.8 cm)
Material: 8-gauge vinyl
Made in: U.S.
Features: zip-lock closure, transparent, waterproof, durable, recyclable, custom graphics available
How obtained: purchased from company
RBR advertiser: no
Tested: 2+ years (Trim Bin)
HOT!
--regular and larger size
--totally waterproof zip-lock closure
--durable material and construction
--perfect for carrying nearly all ride essentials
--worry-free case for your mobile phone; will never get wet
NOT!
--zip-lock fits tightly; can be tough to open and close
--can accidentally be popped from pocket
I've used a JerseyBin since 2009. It has worked exactly as promised, keeping contents safe and dry. For years, like so many other roadies, I carried my expensive smart phone in a plastic sandwich bag. I entrusted an item that cost a couple cents, and was made of thin, non-durable plastic, to protect my phone, which cost several hundred dollars, from sweat, rain, and other ride-related insults.
When I read about the JerseyBin for the first time (in RBR, no less), I immediately bought a couple, and I've used them ever since.
In addition to the original version, called the "Trim Bin," the “Big Bin” is an inch (2.5 cm) taller -- both are 7 in. (17.8 cm) long.
Durability Plus
After several hundred rides, my Trim Bin is still in like-new condition. I typically carry my iPhone and some business cards, sealed up tight. I've ridden in rain and sleet, and more often in hot, humid weather with sweat pouring down my back -- but the JerseyBin has kept my phone completely dry and safe, ride after ride.
Like with baggies, the Bin seals tight with a zip-lock top. But any similarities end there. The thick 8-gauge vinyl is like carbon fiber compared to the flimsy plastic in a sandwich bag. And the zip-lock is tighter than two coats of paint.
Because of that, opening a Bin isn't overly easy. There's no sliding tab, so you need to dig your thumbs into the channel to pry the sides apart. This can actually take a few seconds, particularly when the Bin is wet or fingers are cold. And if you're wearing long-finger gloves you'll need to remove them.
On the plus side, the seal is strong, watertight and almost impossible to pop open accidentally. All the closing/opening of my Bin hasn't worn the zip-lock channels in the least. And the thick material is not at all prone to the small holes that appear in baggies after a few uses (the kind you usually find after a rainstorm).
When wearing fingerless gloves, you can actually use a touch-screen mobile phone while it's locked safely inside the bag, keeping it dry and tidy. However, in the winter when you're wearing full-fingered gloves, you'll have to take them off to use your phone. In certain conditions, this can be quite unpleasant. But your phone remains protected, no matter what.
Size Selection
If you use a Big Bin for its extra capacity and find that it's a bit too wide for a jersey pocket (unlikely), the closure side is hinged to easily fold over. As for length, the 7 inches (17.8 cm) typically allows the Bin to fall just below the top of a pocket.
If a Bin fills the width of the pocket, it may reduce the chance of accidental ejections. I've experienced a couple of those with the Trim Bin. One happened while I was stopped and was grabbing a gel packet from a side pocket. I tugged on the bottom of my jersey, and the force cause the Bin to "squirt" out of the pocket and fall. No harm done.
A Blackberry will fit in either Bin -- as will an iPhone, probably most Androids, etc. You won't have room for much else in the Trim version, but an ID card and some money would fit.
Whatever you carry, it'll fit flush. There is room for other items in the pocket you use for a Bin.
Other Uses
One inspiration for creating this product, says Rob Kortus, the company founder, was to have a place to store empty energy gel packets. A Bin would hold a bunch, keeping the sticky mess contained. You can stuff food wrappers into one to keep them from littering the roadside.
During a ride with cue sheets or other paperwork, a Bin will ensure that they won't become wet and unreadable. You could use a CueClip to hold the Bin on the handlebar.
Annoyed by things that rattle? Use a Bin for your keys, loose change and small tools to keep them in one place and reduce the racket.
Bike shops, clubs and events can special order JerseyBins printed with their logo, advertising or other message. The printing looks sharp and seems unlikely to wear off. RBR has its own logoed version on sale in the RBR Marketplace.
And you don't need to be on a bike to use a JerseyBin. It'll work for water sports and snow sports too, particularly when you want to safeguard a cell phone, digital camera, iPod or other electronic device.
Bottom Line
It's nice to find a product that's practical, durable, inexpensive and does what it promises. The JerseyBin fills the bill. It's great peace-of-mind protection for today's expensive smart phones. Some riders may find that bigger is better, but the Trim Bin has always worked perfectly for me. Just be careful of accidentally ejecting either Bin when rearranging your shorts or jersey.
If you need a secure, waterproof way to carry ID, smart phones, electronics and small personal items on rides, a JerseyBin beats a baggie bigtime.
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As always, many thanks to our very engaged readers for their comments, story ideas, feedback on articles and other ways you participate in the RBR community.
Please feel free to send us your thoughts on anything cycling-related. We very much appreciate it!
And a quick reminder that anyone who would like to receive this newsletter in Text-only format can just drop me an email to make it happen. -- John Marsh
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---UCI President Pat McQuaid says the organization has not yet decided whether to appeal the Spanish Cycling Federation’s overturning of its ban on Alberto Contador for his positive Clenbuterol finding.
“We have thirty days to study the dossier submitted by the Spanish federation. That is to say, we have until March 24 to decide whether to appeal or not,” McQuaid told Ouest France. “Our lawyers have been very busy in recent weeks before the Court of Arbitration for Sport [CAS]. Nothing has been decided yet. We will make an announcement on Wednesday or Thursday.” (No announcement had yet been made by RBR’s publishing deadline.)
McQuaid said the UCI’s decision on the matter will conform to its anti-doping policy, which he said is “to defend the riders who don’t cheat.”
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---Radio Shack team manager Johan Bruyneel blasted McQuaid in an interview with Belgian newspaper Het Laatste Nieuws over what he (and numerous ProTour cyclists) sees as the UCI’s autocratic running of the sport.
The interview touched on both the ongoing dispute between riders, teams and the UCI over its radio ban, the boycott of the Tour of Beijing (in part a protest of the ban) as well as a rumor that Bruyneel may be plotting a breakaway of his own by forming a rival pro cycling league.
"Twenty-four teams from the World Tour and the Pro-Continental circuit unanimously have decided to boycott the Tour of Beijing,” Bruyneel said. “We are aware of the globalization of cycling and China is a big market. But the decision to organize a stage race over there in October has been taken again over our heads. It is yet another example of how the UCI deals with us. We are not little puppets; we want respect."
As for the rival cycling league, Bruyneel conceded that it could exist only under the governance of the UCI. "Whatever comes -- a private league, a system like in Formula 1, or anything else, cycling will not exist without the UCI, I presume. The UCI remains the authoritative body of cycling and the professional cycling teams.
“But if a number of teams come together, it already seems to be a problem for the UCI. Then there are calls and threats. You know, we don’t care anymore about the threats of McQuaid. If he goes on the way he has been going, maybe we will stop with everything or maybe something else will happen.”
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---As the UCI contemplated a possible appeal of his reinstatement, Contador focused his energy on racingand dropped the hammer on his rivals with under 4km to go to win Wednesday’s mountain stage of the Volta a Catalunya -- and take the overall lead as well.
Team Radioshack’s Levi Leipheimer is in 2nd place, 23 seconds back. And Michele Scarponi, of team Lampre-Isd, is 3rd, with the same margin.
Overheard:
---“My colleagues in the peloton have welcomed me back completely normally, which has been perfect for me. With regard to the fans, their reaction has been incredible, and I even think that I’ve got more support now than I had before if that’s possible.” -- Alberto Contador, discussing his reception after enduring his brief doping ban.
---“We’re seeking out the cheats so that our sport can be credible. In every doping case, the UCI evaluates the strength of the dossiers. I’ve been worried by the credibility of our sport since my election [as UCI president]. Not only in this Contador affair. There’s also Riccò and Sinkewitz, there are always cheats. The young riders who are coming know that doping isn’t the answer.” -- UCI President Pat McQuaid, on the UCI’s pending decision about whether to appeal Contador’s reinstatement by the Spanish Cycling Federation.
--- “I really didn’t expect to win. I just did what I needed to do. I managed to stay in front and even though I was without teammates, I managed myself well. In the finale, I looked to hold onto the wheels on the Poggio, because I knew it would be the decisive moment. -- Matthew Goss (HTC-Highroad), the 24-year-old Australian, who upstaged Fabian Cancellara (Leopard Trek) to win a thrilling Milan-San Remo. Goss has a handful of victories already this season.
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Is the UCI getting heavy-handed and autocratic in its dealings with ProTour teams and cyclists?
Answer at http://www.roadbikerider.com/question-of-week , where you can also find an archive of previous poll results.
Highlights of your responses to last week’s Question:Should the U.S. have stricter laws against distracted driving to better protect cyclists?
--69% said “Absolutely. The current laws are weak and ineffectual.”
--19% said “Yes. Current laws should be strengthened.”
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4. ASK COACH FRED -- Training & Nutrition Tips
Padded Saddle or Firm Saddle?
Question:You may wince when I say this, but when I bought a new Litespeed Classic I immediately traded out the “racing” saddle that came with it for a contoured padded saddle. I'm 51, slightly overweight and rode 3,000 miles last year. I like my padded saddle. Is there a good reason to ride one that's harder and narrower? -- Brian P.
Coach Fred Replies:I'm not sure I want to get into the "padded vs. firm" saddle debate! Everyone's anatomy is a bit different, so the saddle that's comfortable for one rider can be painful for another.
Padded saddles promise greater comfort, and if your saddle is working for you there's no reason to switch to a different style. But there are sound reasons (besides appearance) why padded saddles don't work for many riders.
First, padded saddles tend to be wider, which causes chafing against thighs during pedaling.
Second, when sitting on a thickly padded saddle, your sit bones compress the padding, causing it to well up in the crotch and create pressure right where you don't need it.
Firmer and narrower saddles, on the other hand, support your sit bones without squishy padding impinging on soft tissue. They take some getting used to because the sit bones bear much of your weight. But after the initial break-in period (your rear end, not the saddle) they're often more comfortable.
You might have proven that to yourself if you'd tried your Litespeed's stock saddle for a few rides instead of immediately replacing it.
One other point: It's friction, not pressure, that causes most saddle discomfort. That's why padded saddles usually aren't the answer. It also explains the discomfort riders often feel when wearing cycling shorts with a heavily padded liner. A thin but "slippery" (well lubricated) liner is less likely to cause pain and saddle sores than an over-engineered, plush one.
Riders who like thick padding don't need to write! It all depends on personal anatomy.
(A great resource for research and advice on saddle design is Finding the Perfect Bicycle Seat in the RBR eBookstore.)
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NEW IN THE RBR Marketplace
On sale now:
-- RBR-logoed JerseyBins - 8-gauge vinyl storage pouches that keep your mobile phone and other valuables dry and safe on rides
-- RBR-logoed Podium Hats - black mesh baseball-type hats with one-size-fits-all velcro fastener are perfect for before and after rides
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Also see the Classified Ads page on the RBR website and please support these advertisers who help make this newsletter free for you.
Poster Jerseys - Fun jerseys based on vintage cycling posters.
Men's and women's designs. Step away from the ordinary.
http://www.bicyclegifts.com/clothing/mens-jerseys
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BW Cycle Studios - Fitting, Coaching, Consulting, and Sales
Offering a private and highly personalized experience in purchasing
and owning a bicycle. http://guaranteedfun.com/articles/overview-pg109.htm
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"3 Feet Please" Jerseys, Vests and Now Backpacks!
Enjoy rides with more space, more often from more motorists.
Use code RBR for $5 off jerseys. Free shipping. http://www.3FeetPlease.com
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Test ride any CycleAware product at your local bike shop for free!
Click “Test Ride” at CycleAware.com.
http://www.CycleAware.com 800.252.2927
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Wabi Woolens - Start Spring with the new Sport Series!
Special offer for RBR readers and benefit for Mercy Corps at
http://www.wabiwoolens.com/index.php?p=page&page_id=RBR
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SpiceRoads Cycle Tours: See Asia by Bicycle
Great roads, delicious food, unforgettable scenery, great riding.
A road biking tour in Asia provides it all. http://www.spiceroads.com/rbr
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CueClip - Map / Cue Sheet Holder - world’s best!
Durable & Small with style. Club Discounts (printing available).
See our CycleWallets too. http://www.cueclip.com
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6. JIM'S TECH TALK -- Mechanical & Product Advice
Keeping Your Hanger Happy
Whether you ride a classic steel thoroughbred from the 1980s, this year’s featherweight carbon road rocket, or anything in between, your baby has an Achilles heel. All derailleur-equipped bicycles do. And, unfortunately, most roadies find out about it the hard way.
I’m talking about your derailleur hanger. It’s the little metal tab beneath your right rear dropout that the rear derailleur screws into. It’s important because it holds the derailleur in the perfect position and aligns the chain with the chainrings and the rear cassette cogs, which ensures that your drivetrain runs nice and smooth and shifts accurately.
Hanger trouble
The derailleur hanger is an Achilles heel because it’s a thin piece of steel, aluminum or titanium and is not very well protected. And worse, the derailleur is a lot longer than the hanger, which means that if the derailleur takes a hit, the hanger can get bent.
One common cause is accidentally dropping your bike on its right side. This can happen if you lean your bike to park it and it falls over, or somebody knocks it over. It won’t look like anything happened so they probably won’t even tell you. However, if the rear derailleur hits the ground, it can easily bend the hanger out of alignment. Obviously, if you crash on your right side it’s even more likely to happen.
Other hazards to avoid include: 1) laying your bike on its right side when packing bikes in your vehicle; 2) parking your bike in the garage in a spot where an opening car door smacks your derailleur; and 3) dropping your bike when fixing rear flats, because when the rear wheel is removed, the derailleur (and hanger) is at greatest risk.
Tip:Speaking as a former shop guy who saw this a lot, please don’t play around with your rear derailleur’s limit screws (the small screws on the back), unless you know what you’re doing. If you don’t know how they work, it’s easy to change the derailleur’s range of travel and then shift right into the spokes. This is another common cause of seriously bent derailleur hangers (and often ruined derailleurs, too). To learn how to use the limit screws, see this how-to on my bicycle website: http://jimlangley.net/wrench/rrderadjust.htm
Identifying a bent hanger
When a hanger gets bent, you’ll often notice a change in your shifting. Typically the rear derailleur will now hesitate when you try to shift onto the smallest rear cog. And, you might hear a tick, tick, tick noise when you shift into the largest rear cog.
If you notice these symptoms, stop riding immediately and investigate. Though it’s annoying, the hesitation won’t harm anything. The ticking noise, however, is the derailleur brushing against the spokes, which is dangerous. If you just keep riding there’s a possibility that when you shift into the largest cog, the derailleur will shift too far, get grabbed by a spoke and get pulled into the wheel and mangled, along with your derailleur hanger.
Besides these shifting glitches, you can see a bent hanger, too. To spot it, prop you bike up or have someone hold it (so it can’t fall over). Then crouch behind the bike and look at the cog the chain is on. When the hanger is aligned perfectly an imaginary line that bisects the cog the chain is on will also bisect both derailleur pulleys. If the pulleys are angled in and not on the imaginary line, that’s a sign that the derailleur hanger is bent.
Tip:If your hanger is bent, don’t panic. Even the worst cases can usually be fixed one way or the other. For example, bicycle shops have special hanger alignment gauges, and it’s even possible to replace the threads in a stripped hanger.
Fixing bent hangers
If you’re on a ride and you bend a hanger, you’ll usually be able to bend it back and continue riding. The rear wheel holds the dropout in position so it doesn’t usually get bent even if the derailleur takes a good hit. The way the wheel holds the dropout also helps you align the hanger.
To do it, place your dominant hand behind the derailleur holding the bike to pull against with your other hand. Be careful. You don’t want to bend the derailleur. You want to just pull on it and use it as a lever to bend the derailleur hanger back into position. The metal usually remembers where it was and wants to return.
You only need to move the hanger far enough to align the pulleys beneath the cog the chain is on, which you can see if you stand behind your bicycle and check your work as you repair it.
Tip:Two other tricks for aligning hangers: On many derailleurs, you can insert the right size Allen wrench into the derailleur attaching bolt, and use the Allen wrench as a lever to align the hanger (you may need to pull on the derailleur with your other hand at the same time). If you use this technique, be sure that the wrench is seated securely in the bolt. And, if you have a threaded rear axle, there’s a good chance that you can remove your quick release, remove the derailleur from the hanger, thread the end of the axle into the hanger and use your wheel as a great lever to straighten the hanger!
Replacing bent hangers
Lots of modern road bicycles, especially carbon/composite ones, feature replaceable derailleur hangers. If you bend one of these, you can simply remove its attaching screws and replace it.
Bicycle shops can get whatever replacement hanger you might need, and some shops will have common models in stock. You can also get them online from http://www.derailleurhanger.com
Tip:If your bike has a replaceable hanger, they’re so small, light and affordable that you might want to keep one in your seat bag so you’re always prepared. If you have a special travel bike with a replaceable hanger, keep one with it, too, so you’re good to go if the baggage goons trash your box and bike.
(Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the author of Your Home Bicycle Workshop and moderator of the technical forums on the Premium Site . Check his "cycling aficionado" website at http://www.jimlangley.net , his Q&A blog and updates at Twitter . Jim's streak of consecutive cycling days has reached 6,289.)
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Learning The Art of Drafting
You’ve ridden by yourself and feel your fitness increasing. You want to join group rides and jump into pacelines. But you’re uncertain how to learn, and you feel intimidated by more experienced cyclists.
Learning to ride with others is relatively easy, although picking up the nuances may take several years of experience. The trick is to learn in sequence, starting with simple drafting on one other rider.
Here’s Help
---Learn to draft one rider. To get the hang of paceline riding, pair up with an experienced rider. Ride at a moderate pace on a safe road. Put your front wheel about 3 feet behind his or her rear wheel. Learn to feel comfortable in the draft. As your confidence increases, reduce the gap to 2 feet.
Notice how the draft is stronger when you’re closer to your partner’s wheel, less as you drift back. Notice how the draft improves when speed increases. Feel how the draft moves slightly to the side in a crosswind. You'll feel more protection to the right of your partner’s rear wheel when the wind is from the left, and vice versa.
Drafting on your partner also emphasizes the importance of smooth pedaling. If your pedaling is herky-jerky, you’ll run up on the wheel in front and have to brake, which will open a gap. You'll pedal furiously to close it, then need to slam on the brakes again. This vicious cycle can be eliminated by concentrating on pedaling smoothly at the same speed as the leading rider.
---Practice rotating the lead. The front rider checks over his shoulder to make sure traffic is clear, then moves carefully to one side (determined by wind direction, road conditions and traffic) and begins to soft pedal. This means turning the crank but without applying enough power to maintain current speed. This lets you come through by riding straight ahead at the same speed you've been riding. No acceleration is necessary because you'll automatically be going faster than your soft-pedaling friend. It will feel a bit harder because you're out of the draft and catching the wind. When your partner drops far enough behind, he'll move over into your draft.
Stay close as you pass each other while rotating the lead. The closer your shoulders come, the less wind each of you will have to push and the narrower your combined width -- important on narrow roads so motorists can get past.
Tip:When you pull off the front, don’t slow down too much, or you’ll struggle mightily to get back on your partner’s wheel -- or the wheel of the last rider in the paceline once you’ve graduated to the group.
(Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges , a helpful eBook especially for cycling newcomers.)
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Yoga and Weight Training - Year-Round Tools for Cyclists
RBR’s eBook YOGA: A Quick & Effective Program for Cyclists has been immensely popular since its launch in December 2010. RBR readers have found the book to be a beneficial part of their winter training program but are realizing that its year-round benefits make it much more than just a cold-weather workout supplement.
This 43-page eBook is written specifically for bike riders by Joe & Maria Kita, yoga instructors and longtime roadies (Joe is the former executive editor of Bicycling magazine).
Weight training, too, really should be a year-round addition to your overall cycling and fitness regimen, according to Harvey Newton, former U.S. Olympic weightlifting coach (and roadie).
Strength Training for Cyclists , the revised version from Coach Newton, is the first program of its type for cyclists. It includes an instructional 42-minute DVD and a fully illustrated, laminated 28-page Quick Guide for use in the weight room.
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Cracking Up
My bike team recently redesigned our kit. Nothing wrong with the old one, although we discovered the jersey sported the logo of a sponsor that had been out of business for several years.
We’re not exactly Team Radio Shack, which made it all the more surprising when we finally landed a sponsorship with some real cash.
For years, team members had been asked to approach their employers and other local businesses about the many benefits of sponsoring a bunch of middle-aged weekend warriors who occasionally got on the podium at races 100 miles away with 3 spectators.
I once made the pitch to my employer, a publishing company that produces health-education pamphlets for people who are having way too much fun. “What a fantastic branding opportunity,” I told my boss. “We could call ourselves Team STD Testing or Team Binge Drinking.”
“Great idea,” my boss replied. “I’ll fire you and use your salary to back Team Pink Slip.”
At last, though, one teammate -- an exec at a big software firm -- hit sponsorship paydirt. Now we could afford to go to races 200 miles away with 6 spectators.
Hence the new kit. It arrived a few weeks ago: a spiffy combo of red, gray and white - lots of white, especially on the shorts.
Then the emails started.
“My wife says she can see my crack!” wrote one teammate. “No way am I riding in public in this cycling lingerie.”
Another enterprising teammate emailed instructions on how to sew a Lycra patch over the offending area.
Could this be true? I pulled on my shorts, stood with my back to a full-length mirror and stuck my head between my legs.
“What are you doing?” asked my girlfriend.
“Kissing my dignity goodbye.”
(If you enjoy reading Scott Martin, the eBook Spin Again contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling.)
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"Lock" your knees when standing on hills
Coach Fred once attended a Jonathan Vaughters cycling camp in Denver and came away with some great climbing advice.
Not surprisingly, given this former pro's climbing credentials, much of the camp focused on how to go uphill faster.
Heavier riders usually climb seated. That's the correct technique because it lets more energy be used for getting up the hill. Legs don't have to support bodyweight.
Regardless of how much heft you're hauling, it pays to stand some of the time, though. The position change makes your body more comfortable and gives your butt a break.
Try this stand-up technique from Vaughters, who once held the record for the ascent of the infamous French climb, Mont Ventoux.
"When the pedal nears the forward horizontal position, your knee should be almost locked. Then let your body weight fall so the leg muscles aren't involved as much. Stand tall on the bike. Let your hips move up and down slightly as you shift weight from one leg to the other."
In Vaughters' experience, "It can make a huge difference" if you freeze your knees this way.
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Spring Classics-- eBooks and eArticles for Early Season Training
Whatever type of training you have (or haven't) done this winter -- yoga, weights, stationary cycling, base-building on the cold road -- it's time to start converting your current fitness to the strength, power and endurance that gives you a flying start for the 2011 season. Learning how to gauge your intensity and performance potential will help you better calibrate your training.
The RBR eBookstore has an array of Training eBooks and Training eArticles to meet your needs, including:
--- On sale now: Nutrition for 100K and Beyond (eArticle) by Coach John Hughes, provides guidance on what to eat, why, how, and how much for distances from metric centuries (62 miles; 100 km) to 24-hour events -- and beyond. He lays out how to estimate your hourly energy needs, discusses which kinds of fuel power your slow-twitch and fast-twitch muscle fibers, and why this is important. He provides guidelines on how much to eat, the sources of the carbs, protein and fat that your body needs. He also discusses the latest research on hydration, how to calculate your “sweat rate” and how best to replenish your electrolytes to avoid both dehydration and hyponatremia.
Equations for Cyclists: How to Calculate Intensity, Wattage and More -- Without a Power Meter(eArticle), by Coach Fred Matheny. For those of us who don’t want to take a 2nd mortgage to buy a power meter, Coach Fred tells us ways to determine cycling intensity and performance potential that don’t require gadgets. All it takes is applying some simple equations and simpler math.Coach Fred has personally tested all the formulas for accuracy in his own riding, and compared the calculated results with power meter readings. In all cases the formula results, compared to the power meter, were within about 5 percent.
--- Swift Cycling: A 12-week program for increasing your cruising speed (eArticle, new to the eBookstore). Coach David Ertl lays out a series of interval and time trial training sessions and techniques, along with a week-by-week training plan to follow. This training guide is designed to help you increase your cruising speed for periods of time from 20 minutes up to an hour in duration.
--- Spring Training for Roadies (eBook), Coach Fred Matheny’s comprehensive book that includes daily workouts, effective training techniques, and expert advice on key topics such as nutrition, weight loss, equipment, clothing, injury prevention, avoiding overtraining and coping with changeable spring weather.
--- Beyond the Century: How to Train for and Ride 200 km to 1,200 km Brevets (eArticle) by Coach John Hughes, is a perfect eArticle for those of you looking for a longer -- or longer term -- goal for 2011. Coach Hughes covers the 8 basic training principles, levels of training intensity, and the various phases of a successful brevet training program. He caps it off with a detailed training program designed to take you as far as you want to go.
3 special bundled products that offer BIG savings:
--- Fred Matheny's Complete Book of Road Bike Training (save $19.85 on the Coach's 4 eBooks for year-round training, all under one cover)
--- Coach Arnie Baker's 7 eBooks bundle (save $46.70)
--- Coach Arnie Baker's 17 eArticles bundle (save $37.88)
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