RoadBikeRider.com Newsletter
Issue No. 343 - 05/15/08: Calories & Carbon
ISSN 1536-4143

Ed's Note: Renowned cycling journalist and historian Les Woodland does more than just write about the sport. He creates as many good stories as he reports by being a 2-wheeled world traveler.

Now in his young 60s, Les, originally from England but now living at the foot of the Pyrenees in France -- where he prefers to be known as Leo -- arrives in Boston tomorrow to begin a solo, self-contained ride to Seattle. Cycle-camping, he calls it.

He's using maps from the Adventure Cycling Association. First he'll ride north on the Atlantic Coast route. Then he'll turn left to follow the Northern Tier. The adventure starts Sunday.

Les has been entertaining RBR's Premium Site members for several months with articles from his Euro perspective on life and cycling. While on tour he'll be blogging on a website called crazyguyonabike.com. Les has posted half-a-dozen pre-ride missives so far, including one that explains why he's named his trip "I Want to Be Joy's Toy-Boy."

That has to do with his previous attempt to ride across America, a trek stopped by a saddle boil in Kansas, which made him joyless until encountering Joy. Well, you can read more about that on Les's personal page at http://www.crazyguyonabike.com/doc/2993

I've known this clever, humorous man since 1978 when he mailed Euro racing news to my editor's desk at VeloNews every few days. Through that cycling tabloid he was the only news link to pro cycling for Americans who didn't have shortwave radios. I named his column "Eyes on Europe" and I couldn't wait for the postman to arrive.

Les and I met for the only time at the '78 Schlitz Light Women's International in Tucson, a three-stage race that was one of the biggest ever for women. I was there to report the action for VeloNews. I can't remember Les's official function and how he managed to wrangle a trip halfway around the world, but I do recall trying to explain how baseball is played as our plane bucked and bumped in heavy air over O'Hare. I think he became sorry he asked. I'm sure he still couldn't tell you a relief pitcher from a beer pitcher.

Speaking of the brewer's art, Joleen and I will be sharing a Saranac Lager or 2 with Les on May 31 when he takes his first rest day. That'll be in the central New York village of Boonville, a half-day's drive from RBR HQ. Joleen and I are going up to meet Les for dinner.

We've reserved rooms at the historic Hulbert House in downtown. Les was planning to pitch his tent in a campground, as he will at the end of most days. We figured he'd enjoy the comfort of a real bed after 11 nights on the ground, and we think he'll get a kick out of this old hotel.

Among Hulbert House guests since 1812 have been Ulysses S. Grant, Buffalo Bill and Franklin D. Roosevelt. The owners won't know that someone nearly as famous -- at least among cycling journalists -- will also be signing their guest register.

We're taking the tandem so we can ride an hour or so with Les when he resumes his westward trek the next morning. Oh, the stories we'll have heard by then!

His 99-day route across America (and a bit of Canada) is posted at http://tinyurl.com/3nqfgl. He plans to write diary updates when he can.

Les's most recent books, available at amazon.com, include "The Unknown Tour de France," "Yellow Jersey Companion to the Tour de France," and "The Crooked Path to Victory: Cheating in Professional Bicycle Racing." Premium Site members can find his articles by clicking his name in the left border of any page.

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Now Hear This: Coach Fred on Intervals

A new website dedicated to interval training for various sports is up and running with an audio interview featuring RBR's Coach Fred Matheny.

Jan Peterson, owner of intervaltrainingfitness.com, queried Fred about this effective-but-tough training technique -- how to do cycling intervals, who should do them, and the benefits to expect.

And, importantly, how to make interval training less onerous. As usual, the Coach provides a balanced perspective to keep training fun as he cautions enthusiastic riders about doing too much of a good thing.

The interview is an audible example of the practical, doable, expert advice found in Fred's RBR eBooks. It runs 21:30 in an mp3 file of 9.84 MB. To hear it, click http://tinyurl.com/4ac6sc

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A Racer in Need

We've heard cyclists say that in case of a bad accident, they'd rather die than come away from it paralyzed.

Former Mexican national champion Fausto Esparza, 33, is in an El Paso, Texas, intensive care unit without use of his legs after crashing during a high-speed descent in the Tour of The Gila on May 4. The accident, which broke his back and paralyzed him from the waist down, occurred on the race's final stage near Silver City, New Mexico.

Esparza is described by a friend as "very depressed and not sure what to make of this terrible situation." As a pro cyclist he supported his family through bike racing. That source of employment is no longer is available to him. His wife, parents and 3 children are with him at the hospital.

Some North American teams are stepping up to help. Toyota-United announced that its riders and staff have donated $5,000, which consists of prize money earned during the race in which Esparza was injured.

In addition, Toyota-United is auctioning a signed team jersey on eBay, with proceeds going to Esparza. There's a link on the squad's website at http://www.toyota-united.com

Said Toyota team owner Sean Tucker, "We all agreed to do something for Fausto no matter how small it may be. We want to start the ball rolling in hopes that other teams and fans will follow suit to help him in his time of need."

RBR has mailed a donation. If you'd like to help too, the address is:

Wells Fargo Bank

1201 N. Pope St.

Silver City, NM 88061

Attn: Fausto Esparza Donation Fund

Esparza is expected to be in the hospital for another 7-10 days. Cards and letters can be addressed to:

Patient: Fausto Esparza, ICU/12

C/O Thomason Hospital

4815 Alameda Avenue

El Paso, TX 79905

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Two Bonus Days Remain for Commuters

Tomorrow in the U.S., National Bike-to-Work Day puts a cap on this year's Bike-to-Work Week. We hope you'll join cyclists all across America in riding to work.

We know from personal experience that once you start bike commuting it's hard to stop. To help dispel your concerns (excuses) about taking that first ride -- whether it's tomorrow or sometime soon -- we'd like to give you Ed Pavelka's helpful "how to" manual -- Bicycle Commuting for Fun & Profit. In this eBook's 50 pages, Ed breaks down 21 common roadblocks facing would-be bike commuters.

It's our way of helping you get out of that gas-burner and onto your bike for work, school or errands. A free copy of this helpful eBook is yours when you make any purchase from RBR today or tomorrow, May 16.

Here how it works: Buy an eBook, eArticle, Premium Site membership or renewal, or the Cycling Science CD and we will add Bicycle Commuting for Fun & Profit to your customer account. No charge!

Please do not actually put Bicycle Commuting for Fun & Profit into your shopping cart. When we see your order we'll add the eBook to your account's inventory within 12 hours -- probably sooner -- and confirm it's there by e-mailing you. Then you can download it as you would any of our e-publications.

See what you'll get in Bicycle Commuting for Fun & Profit -- and read an excerpt -- at http://www.roadbikerider.com/bc_excerpt.htm. Take advantage of this offer and only one thing will stop you from becoming a bike commuter: You simply don't want to.

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You have an RBR customer account if you've purchased an eBook or eArticle in the last 4 years. You'll find 4 additional free downloads of every title in your personal "digital library," allowing you to upgrade to new editions without charge or replace your e-publications for any reason. A customer account is automatically created during checkout for each first-time RBR purchaser.

Quick Tip: Painless in the Neck. During a long ride, your neck can hurt like heck if you keep your head in one position for too long. Turning to look at scenery on one side of the road and the other helps keep neck muscles from becoming stiff and fatigued. Here's another simple trick: Alternate slight tilts to the left and right every few seconds instead of holding your head perpendicular. Just a couple of degrees are all it takes to relieve tension. Do it, too, when riding low in the drops or on aero bars so your neck isn't always cocked straight back.
The sheriff's deputy who drove his patrol car head-on into 3 California cyclists, killing 2, will be charged with misdemeanor vehicular manslaughter, according to the San Jose Mercury News. This could result in a maximum sentence of 2 years in prison for the 27-year-old deputy, James Council. He apparently fell asleep at the wheel before hitting the riders. Killed were well-known NorCal racers Kristy Gough, 30, and Matt Peterson, 29. The third rider, 20-year-old Christopher Knapp of Germany, did not suffer life-threatening injuries. A report in cyclingnews.com says that Council had been convicted of street racing in Los Angeles when he was 20 and plea-bargained to have DUI charges dismissed. The Associated Press has reported that there was no evidence of alcohol being involved in the crash that killed the cyclists. The Cupertino City Council has approved a memorial plaque where the accident occurred, which is on one of the area's popular training roads.
Half a world away in Sydney, Australia, an apparently intentional maneuver by a driver caused mayhem among 50 cyclists on a group training ride. No one was seriously hurt but damage to equipment was said to be at least $50,000. Cyclists involved say the driver passed the group erratically, swerved in front and hit the brakes, causing them to plow into the rear of the car or each other. The driver sped off but was eventually caught, explaining that his car "stalled" in front of the riders and he left in fear of their anger. (Charges against the 34-year-old man are pending.) Other motorists had to take evasive action and a tractor-trailer jackknifed to a stop just meters from the riders. Such is the state of drivers' attitudes toward cyclists in Sydney that some reportedly jeered as they drove around the mayhem, even with police on the scene. About 20 riders were injured, including Aussie Olympic track team hopeful Ben Kersten. "This whole incident really exemplified the escalating road rage towards cyclists happening on Sydney's roads," he said.
Old friend Bill "Bike Guy" Humphreys sent us some cool news. As a devotee of cycling history, he was recently interviewed for an article about a memorial honoring Major Taylor, the American track racing champion who rose to prominence in the late 1890s. "There's no statue of a bicycle racer anywhere in this country, but there's going to be a statue of this guy in Worcester, Massachusetts," Humphreys said. "This guy was bigger than anything we got going on right now." Indeed, Taylor was the greatest black athlete of his time and one of the greatest of all time. The statue honoring him will be dedicated at the public library in Worcester, his adopted hometown, at noon on May 21. Speaking will be Greg LeMond and former track-and-field star Edwin Moses. Also expected is John Howard, who reportedly is writing a book about Taylor. Howard was the dominant U.S. road racer of the 1970s and, along with Humphreys, a member of CRCA/Raleigh, the era's powerhouse team. The article about Taylor is at http://tinyurl.com/4hyqow. To see the statue, click http://tinyurl.com/4usnor

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Overheard: "I'll tell you what, I'm getting sick and tired of riding the bike." -- Tiger Woods, rehabbing from an April 15 left knee arthroscopy.

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The ibuprofen you're taking for aches, pains and sore knees might also be warding off Alzheimer's disease. According to Dr. Gabe Mirkin's Fitness and Health e-Zine, researchers at Boston University School of Medicine followed 250,000 veterans over the age of 55 and found that taking ibuprofen for 5 years was associated with a 40% reduction in the development of Alzheimer's (Neurology, May 2008). According to Mirkin's report, a leading theory on the cause of Alzheimer's is that a person's immune system attacks the brain to cause dementia. Ibuprofen reduces inflammation, the body's response to an overactive immune system. There was no mention of the ibuprofen quantity or frequency needed to get the potential neurological benefit. Mirkin's website is http://www.drmirkin.com
The intention wasn't to capitalize on today's soaring cost of air travel, but RBR offers an eBook that can help you save money when flying with your bike. The situation facing airborne cyclists was just underscored in an e-mail from RBR reader Mark R. of Pennsylvania. He writes: "While investigating options for flying from the East Coast to Phoenix next fall for the annual Great Arizona Bicycle Adventure, I made inquires to several of the airlines regarding bringing my bike. Now it is not only $80-$100 each way to fly with a boxed bike, but there is also the extra $25 charge for having more than one piece of checked luggage. That's a $50 increase for flying roundtrip with the bike, along with the ticket price increases. For me, it will be cheaper to rent while out West next fall." Wow -- as much as $250 extra for the privilege of taking a bike. If you're in Mark's situation, world-traveler Alan Bragman explains some airline-tricking ways to fly with a bike for only the $50 charge. That and lots more tips are in his eBook, How to Travel with Your Bicycle, at http://www.roadbikerider.com/tyb_page.htm
Now on the website: Uncle Al has written about the importance of using a torque wrench when working on modern lightweight road bikes. Now he reviews the first one that's both pro-quality and bicycle-specific, the Effetto Mariposa GF torque wrench made in Italy. See his test report & rating at http://www.roadbikerider.com/producttests.htm

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Comment of the Week: "Over the last 10 months since beginning bike commuting (34 miles roundtrip, 3 days a week), I've gotten the entire range of comments from co-workers, from 'That's crazy -- you're gonna die out there' to 'Wow! That's great -- you're my hero.' Seems everyone has an opinion. I just quietly go about my business. The naysayers eventually shut up, and the others seem to want to know more about the whys and hows to commuting on a bike. Their questions run the gamut, but I always impart the benefits that I identify with. One, it gives me an hour each way to mentally gear up (on the way to work) or to unwind (on the way home) while simultaneously getting a workout. Two, it puts my mind and body in touch with reality in a direct way that living in a car takes away. Three, it saves money, promotes clean air, and lengthens my lifespan. In the beginning, all I had was a single reason, but now I'm discovering many more as time rolls on." -- Jay N. in San Diego

Share your thoughts about stuff you read in this issue of RBR's newsletter by clicking here.

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RBR's Question of the Week

Let's wrap up this month's bike commuting advocacy by finding out why you do (or don't) ride your bike to work or school.

What do you like BEST about bike commuting?

We give you a dozen ways to answer at http://www.roadbikerider.com/poll, where you can also find an archive of previous poll results. Please click, vote and come back to finish reading.

Bad Medicine

"What'd you do this time?" asks my doctor as he enters the exam room.

I untape the homemade splint on my right middle finger. The joint just below my fingernail immediately bends so that the end of my finger hangs uselessly, unable to straighten.

The doc examines my damaged digit. "Ruptured tendon," he pronounces. "Bike accident?"

Not an unreasonable guess, given that my last visit had been for a smushed pinkie sustained in a 30-mph bunch-sprint crash. Before that, there was a broken collarbone from a tandem front-tire blowout.

But not this time.

"I, uh, did it while taking off my socks," I mumble.

"I see," he says, trying not to laugh.

After we discuss my treatment (6-8 weeks in a splint and "no competitive riding" -- yeah, right), I ask if he'd bought that bike he'd been talking about getting.

"Nope," the doc replies. "I'm sticking to running. I see too many guys like you in my practice."

Ouch. Literally.

There's the rub. We have this great sport: burns calories, relieves stress, tones muscles, strengthens heart and lungs. I see the proof every time I go to a bike race -- which of course I am not doing -- and stand in the Masters registration line with a bunch of 40- and 50-year-olds who look 30.

And yet this is not a risk-free activity. Crashes happen. Plus injuries resulting from overuse, aging bodies, maladjusted equipment or over-zealous sock removal.

It's cycling's great paradox. The thing that keeps us young is the same thing that can also waste us. To be safe, it would probably be best to follow my doctor's example and not ride.

But my response to that will have to wait a few weeks till I can straighten my middle finger.

Comment

(If you like Scott Martin's column, consider contributing to his medical fund by purchasing Spin Again, a new eBook containing 181 of his witty, wacky and occasionally weird observations on road cycling. It's fun to pop open and read anytime. Enjoy 3 more Spins and place your order (instant delivery) at http://www.roadbikerider.com/sa_page.htm.)

Also see the Classified Ads page on the RBR website and please support these advertisers that help make this newsletter free for you.

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Ride the California Coast & support the Arthritis Foundation.

500-mile ride on Pacific Coast Highway, SF to LA 9/20-9/27/08.

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New England Classic 150- and 550-mile rides!

July 12-13 or July 12-18. Scenic routes, fully supported,

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How Many Calories Do I Really Need?

Q: Is there a formula to calculate how much sports drink and energy gel I need on a ride? It's easy to keep swilling drinks and popping gels, but if I don't need all those calories for the ride, won't I just put on weight? -- Peter C.

Coach Fred Matheny Replies: That's a real good question, Peter, and the answer is -- it depends!

Caloric needs vary depending on body size, the ride's terrain, weather, intensity and duration, and factors such as how much you've eaten for your pre-ride meal and whether it's a one-day ride followed by a recovery day or you're in the middle of a tour, camp or stage race. So, any caloric recommendations by me or other coaches are necessarily approximations.

The same is true of hydration. Things like temperature and humidity, your hydration state going into the ride and your training during the previous days combine to make standard fluid replacement recommendations inexact.

In this and many other physiological areas, we're all experiments of one. Here are 3 key considerations:

What is the minimum amount of food that allows you to last the distance without fading due to lack of fuel?
How much food causes digestive discomfort or even weight gain?
How much sports drink allows you to avoid dehydration, overheating and cramping but not feel bloated and needing frequent pit stops?

When I started riding in the early 1970s, we didn't have energy bars or drinks (except Coke). Bottles were small and bikes had only one cage. I routinely did 3-hour rides on 20 ounces of water and a few fig bars.

Of course, I was younger, stronger (and dumber) then. But I think the human body can adapt to differing amounts of food and fluid, at least within reasonable limits. If it didn't, our ancestors would have died out 100,000 years ago.

I hope you understand why this answer seems wishy-washy. I think the best approach is to follow the dosage recommendations on the labels of the foods and drinks you're using. If you feel good, experiment with less to judge the effect. Then learn how the variety of factors I've mentioned can change your needs on a given ride.

Warning! Never bonk. Reducing calories (intentionally or not) to the point where you become drained on a ride can set back your form a week or more. Always carry a bit more food than you're sure you'll need, just in case. Remember, though -- just because you have it doesn't mean you have to eat it.

Comment

(The best no-hype, no-nonsense nutritional advice for cyclists we've found is in the eBook, Nutrition for Sports, by Arnie Baker, M.D. Included is a free download of a second eBook -- 2 for the price of 1 -- covering body fat, body weight and healthful fast food. To read an excerpt from Nutrition for Sports -- "Sports Energy Bars" -- and see the table of contents, please click http://www.roadbikerider.com/nfs_page.htm)

The sprinters have massed at the front in the opening week at the Giro d'Italia. That's hardly a surprise. But the year's first grand tour started with a historic ride. America's fledgling Team Slipstream-Chipotle won the stage 1 team time trial by 6 seconds over CSC and 7 over High Road, and that victory put Christian Vande Velde into the pink jersey of overall race leader (he led Slipstream across the line). It was the first time an American has worn pink since Andy Hampsten won the Giro in 1988. Slipstream covered the 23.6-km (14.6-mile) TTT course in 26:32 for an average speed of 53.37 kph (33.1 mph).

The glory lasted only 24 hours, though, before Italy's Franco Pellizotti (Liquigas) moved into the lead by one second over Vande Velde. And in that fateful second stage, Slipstream lost a key rider when David Zabriskie crashed out with a fractured L1 vertebrae. A full recovery is expected. In fact, crashes created much of the news in the opening stages as narrow, sometimes wet roads and a nervous peloton saw scores of riders go down. CSC was particularly hard hit, losing both of its Australian stars -- Stuart O'Grady and Bradley McGee -- to broken collarbones on stage 3. Pellizotti still holds his slim lead over Vande Velde as stage 6 is contested today. All top contenders remain in good position and hope that's still true when the race enters the mountains in the third week. The 91st Giro ends in Milano on June 1. For daily stage reports and related features, check http://www.velonews.com

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Overheard: "The first three teams today plus Astana were those with the biggest anti-doping programs within their teams. So that shows you that clean teams are winning now. You can say without a doubt that a clean team won today. I think it is a sign of a new cycling." -- Christian Vande Velde of Slipstream-Chipotle after the team time trial.

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In yesterday's stage 5, ill fortune smacked Slipstream-Chipotle again when David Millar's chain broke as he accelerated in a 5-rider charge to the finish with the peloton surging 30 seconds behind. It appeared Millar was the strongest of the quintet and about to take his first Giro victory. �I was totally motivated to win the stage," said the Scot, who angrily flung his Shimano-equipped Felt over the fence. "All my rage just came out at the moment. I will try again. Not tomorrow, but in a few more days. I hope to win a stage in this Giro.� Millar was given the same time as the 4th place finisher, 25 seconds behind stage winner Pavel Brutt (Tinkoff) of Russia.

The Floyd Landis doping case will ultimately cost about $4 million (2.58 million euros) by the time the final decision is rendered by the Court of Arbitration for Sport. CAS's verdict is expected next month on Landis's appeal of the testing that found he used synthetic testosterone while winning the 2006 Tour de France. About $1.3 million is being spent in prosecuting the case by the World Anti-Doping Agency (WADA) and Landis's defense tab is put at around $2 million. The grand total also includes expenses incurred by the U.S. Anti-Doping Agency, which are put at "well into six figures." Reuters reports that WADA chairman John Fahey is looking into the possibility of recovering his organization's court costs from Landis if Landis loses the appeal.

Ultracycling strongman Dan McGehee will attempt to break the 100-mile indoor track world record on May 24 at the ADT Event Center Velodrome in Carson, California. He'll start at 8 a.m. in a bid to ride the century faster than the 3:47:26 recorded by Australia's Rod Evans in 1994. McGehee, a 45-year-old Arizona optometrist, holds the UltraMarathon Cycling Association's 100-mile road record of 3:56:03. Cycling fans are invited to the track to cheer on his record attempt. More details at http://tinyurl.com/6mssh3
USA Cycling, the governing body of American bicycle racing, will remain headquartered in Colorado Springs, moving into new facilities on the city's north side late this year. A 26,000-square-foot building and 2 acres of land were donated by the Nor'wood Development Group to keep USAC in town. Additional support by the Colorado Springs Economic Development Corp. and other organizations clinched the deal. USAC was considering relocating to another area after its current outmoded facilities were scheduled to be razed.
The schedule of road racing coverage by the Versus cable network appears at http://tinyurl.com/246thy. The Giro d'Italia will be shown the next 3 Sundays on this schedule: May 18 at 4 p.m. ET; May 25 at 4 p.m. ET; June 1 at 3 p.m. ET.

Checking for Damaged Carbon

I'm sure plenty of you have experiences and opinions regarding different bike brands that make you either loyal followers or harsh critics. I'm not trying to sell bikes here, although I am a Trek dealer (and proud of it). I think you should know how committed Trek is to the safety of riders, particularly those that use carbon fiber components.

Riders keep asking: "How do I know if my carbon frame/fork/bar/stem is damaged and in danger of failing?"

One good way is to follow expert inspection advice, such as what's contained in Trek's Carbon Care Program. Using these guidelines, you'll be able to make an educated guess as to the condition of your equipment (any brand) following that fall in a sandy corner or drive into the garage with your prized possession still on the roof.

It goes like this:

Visual test. Check the carbon for gouges, scratches, cracks, loose fibers and other unexplained visual flaws. When you're cleaning your machine (I know you do that often) and the rag gets snagged, it's a sign that something isn't right and needs a closer look.
Audible test 1. Listen for uncommon sounds when you're riding: creaks, pops, groans and other weird noises you've never heard before. If these sounds are coming from your body, that doesn't really count. You might want to consult Andy Pruitt.
Audible test 2. Use a wooden pencil to tap around and along the suspect area. If the sound changes to a duller knock, it may be a sign of more structural damage than meets the eye.
Tactile test. Pay attention to how your bike shifts, brakes, corners and accelerates, feeling for any strange changes to handling or ride quality. If the bike pulls one way or the other, if it's suddenly ghost shifting or if it has simply lost that loving feeling, investigate what's up. When a shadow of doubt creeps into your mind, follow your instincts.

Carbon fiber components do not always show obvious signs of impending failure. So if any of these 4 tests make you suspicious about the health of your carbon widget, run, don't walk (or ride), to your favorite bike shop and have them scope it out. They'll use an expert eye and experience to give you what might be the most important opinion you ever hear.

True tale: Last year my wife Leslie slammed into a pothole (hidden by shadows) so hard that it launched her water bottles. She's a terrific bike handler and stayed upright. Afterwards, I scoped out her all-carbon fork and it passed 2 of the 4 tests. Even so, she complained that the bike handled poorly. I decided to pull the fork. When I tapped one leg against a workbench the fork buzzed like there was a rattlesnake inside. The carbon fibers had broken internally. Even though the fork hadn't failed on the road, it was just a matter of time.

Moral of this story: Do all the tests, not just the obvious and easy ones.

Of course, other materials can fail too. As a matter of course, check every frame, fork and component you own for signs of stress and damage no matter what they're made of.

You'd be amazed at how much cracked equipment we've discovered at the shop when the owners had no idea.

Comment

(Click feedback@roadbikerider.com to tell us a mechanical matter you'd like the Unc to write about. To read more from Alan Ardizone, owner of award-winning Cascade Bicycles in Montrose, Colorado, click here.)

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Quick Tip: Dry Clothes Quickly. To dry riding clothes faster on tour, use the Absorber. It's made for wiping the water spots off a car after washing. Roll your shorts or jersey in the Absorber as you would a towel. Wring, unroll, and then wring out the Absorber, which has pulled water from the clothing. Repeat as necessary. The Absorber costs about $16 in automotive and big-box stores. It can be reused forever (and washed if it gets dirty). Unlike a towel that you need to dry between uses, the Absorber is made to be put away damp in its plastic tube. It won't mold. (Courtesy of RBR reader Judy M.)

Work on Your Spin While Climbing

Conventional training wisdom says that spinning a low gear at high rpm on descents is a great way to develop a smooth stroke at high cadence.

There's no doubt that works, but RBR roadie Larry P. wrote to us with a different approaching. In fact, it's sort of the opposite approach.

Larry says he works on his spin while on gentle climbs. Here's how:

"In the spring I choose a gear several teeth easier than I need or am accustomed to, and I spin up gradual hills at about 115 rpm. Later I work up to over 130 or 140 rpm.

"I like this approach because the hill creates some resistance. I can feel the pedals better as they're going around. As a bonus, it helps with shifting technique. It trains me to downshift before the hill."

It's important not to use a steep hill. A mild grade of 2-3% works great. A computer with a cadence readout helps you keep track of progress.

Whether spinning uphill or down, remember to keep your hips steady in the saddle. If they begin to bounce, back off just enough to quiet them again. When you get proficient at a given rpm, gradually increase your cadence.

Why bother with this drill? Smoothness at high cadence also makes you smoother during 90-rpm cruising. And when you need to rev up to escape a charging dog or contest a city-limit-sign sprint (or the finish of a real race), you'll have the ability.

Comment

o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o

New on RBR's PREMIUM SITE

"Slow Ride" -- the latest article by RBR's man in Europe, Les Woodland, is guaranteed to crack you up. Log in here and click the article link on the What's New? page.

Not a member yet? Join the Premium Site today to gain access to Les's new article and 219 additional web pages of exclusive road cycling advice, information and entertainment. At $24.99 per year for 24/7 access -- just 6.8 cents per day -- RBR provides 10 great member benefits, including product discounts and 3 bonus eBook downloads. Check the list of bennies here.

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Premium Site annual members automatically receive a 15% discount on every title in the eBookstore.

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2. Spin Again (eBook)

The wacky wit & wisdom of Scott Martin in 181 Scott's Spin columns

3. Bike Fit, new 3rd Edition (eBook)
Dr. Arnie Baker's guide to frame size and riding position for road & MTB

4. Fred Matheny's Complete Book of Road Bike Training (eBook)

SAVE! The Coach's 4 acclaimed "how to" eBooks, now under 1 cover

5. Cycling Science (compact disc)
All 23 issues of this acclaimed technical journal on one searchable CD

6. Andy Pruitt's Medical Guide for Cyclists (eBook)

The original manual for professional bike fit, injury diagnosis & treatment

7. Nutrition for Sports (eBook)
Coach Arnie Baker, M.D., halts the hype and repairs nutritional half-truths

8. Strategy & Tactics for Cyclists (eBook)
U.S. champ Dr. Arnie Baker reveals the secrets to road racing success

9. Pro Road Race Tactics for Amateur Cycling Teams (eBook)
Organize & train your team this spring, kick butt this summer

10. Coach Fred's Solutions to Road Cycling Challenges (eBooks)
Volumes 1 & 2 cover 150 topics vital to improving road cycling ability

Plus! 14 more eBooks and 14 targeted eArticles at http://www.roadbikerider.com/bookstore.htm

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Enjoy your rides! Look for our next newsletter on Thursday, May 22.