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updated 12/22/2006
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updated 12/22/2006 |
QUICK LINKS -> Performance Tips -Wheel Touches - Winter Riding - Ralph Mitchell Articles
Performance Tips (extracted from various sources)
Don Russel's Training Zones Explained Zone_meaning.doc
20 Common Training mistakes Active.com
link
Lots of free great training advice here UltraFit.com
Steer toward a rear wheel when there's contact.
Probably the most common cause of crashes on group rides is front wheels striking rear wheels. When you're the front rider, you'll merely feel a bump. When you're the one whose front wheel touches, you may find yourself in a heap on the pavement -- if you don't react correctly. The right response will give you a much better chance of staying upright.
First, of course, don't overlap anyone's rear wheel. If you can manage that, you won't need to keep reading. But it's not always possible. Sometimes you'll find your front wheel getting too close or making contact.
The instinctive reaction is to steer away. But as we discussed in newsletter No. 199, that will actually throw your weight in the direction you're trying to avoid. This, combined with instability caused by the wheel contact, is the reason riders lose control and crash.
Instead, when wheels touch steer toward the rear wheel to cause your bike to move away and give you a chance to keep control. This is done with a slight movement of the handlebar, not a hard turn.
Tip! Don't wait for a real incident before you try this. Practice on a grassy field when riding at an easy pace. Intentionally bump your friend's rear wheel so you can practice the reactions it takes to stay upright. Bump one side, then the other. Once you have the knack, trade positions and let your friend practice. Wear your helmet and gloves because a fall or two is likely. Welcome grass stains now to avoid blood stains later. From RoadBike Rider e-newsletter
Additional advice from our own resident Fraser TriGuy ... Pay particular attention when drafting, and be prepared to react if (when) the rider in front of you stands up - on a hill or to sprint etc. When this happens, the rider in front will often 'push' his bike back instantaneously, before applying his weight to the pedals. This can have the effect of the wheel in front suddenly getting closer (1 - 2 wheel diameters) and can cause a contact, or overlap. When drafting, watch the rider ahead for 'body language' and be prepared for him to make sudden maneuvers. Be on your brake hoods, and ready! I could also suggest 'no aero bars' in the paceline, but I'm still felling kinda stupid about that episode....
My personal reco's on my web site ... http://www.tshc.org/cdog/bike.html
Roger S. is a wealth of cold riding info. He told me to try sock liners
(see the additional info below) under
my normal socks (I got mine at Bass Pro Shop), and glove liners (Joan Pennell
scored some for me, will find out where)...both really helped. I also use the
chemical heaters (Walgreens carries them or see link below) on top of my
shoes under my bootie...my feet are especially susceptible. They last up
to 6 (some 10!) hours. If you put them in an airtight ziplock bag and store in the refrigerator
after use, you can get the full life out of them! I've found if periodically I
pull up on the pedals it relieves the pressure on the ball of my foot and helps
keep the blood flowing. Wiggling my toes often helps too. Another tip is make
sure the core of your body stays warm and dry, this keeps the blood flowing to
the extremities. If core temp drops, body thinks its freezing to death and cuts
off blood to un-need parts for survival, like legs and arms. I plan to start
working on this theory in future rides... also try these sites...
http://www.allweathersports.com/winter/winter.html
http://www.bikewinter.org/
http://www.warmhandsnow.com/store/
http://www.totalbike.com/web/February2000/winter.html
http://www.ncbikeclub.org/documents/winter_cycling.htm
http://www.active.com/story.cfm?story_id=12670&category=Cycling&num=1
or Winter Riding.doc by Ralph Mitchell (see others below)
Finally layer layer layer. Use wicking polypropylene base layer (I like Defeet or UnderArmour I hear is good too) to get rid of sweat, then a second shirt, then a heavy jersey or jacket, then a windbreaker of some kind. Balaclava keeps the head warm...Try to find tights with a wind blocker on the front to keep the wind off you legs. Pearl Izumi has a nice set called AmfibTights I'm going to buy soon. They are $100 but probably worth the cost. My cheapie tights are okay but the wind chills me from time to time. Fine for the 30-35F range but under that the PI's would be better, especially on windy days (or riding downhill at 40mph!) ...stay tuned for more info.
Love Those Liners (from RoadBike Rider e-newsletter)
If your feet and hands are still freezing on rides despite good socks, booties and gloves, adding liners might help. Liners are gloves and socks made of a thin cut of materials such as polypropylene or ThermMax. They don't add bulk, so your regular gloves and shoes still fit. But they do add an additional layer to trap body heat, and they wick moisture to keep skin drier, which helps it stay warmer. If your local bike shops don't carry liners, check at stores that deal in gear for hunting or winter sports.
Biking Articles and
Tips (by Ralph Mitchell, local Cycling
Instructor for the League of American Bicyclists)
(these are all Microsoft Word documents)
ABC
Quick Check
Clipless
Pedals & Going Downhill Fast
For a More Comfortable
Ride
Group
Riding Tips & Pacelines and Drafting
Group Riding Tips
Group Riding Tips 2
Group Riding and Nutrition
Lane
Changing in Traffic & Brake Basics
Principles of Traffic Law
Rear
Derailleur Adjustments & General Mechanic Skills
Rock Dodge
Shifting
and Gears & Rural Road Cycling
Avoiding
Hazards Will Keep You Safe
Cause of Flats
and Fix a Flat
Dealing
With Road Rage & How Far Right
Drivetrain and Chain
Maintenance
Efficiency
on the Bike & Reasons to Ride on the Right
Instant Turn &
Quick Stop
Rock Dodge&
Climbing Tips
Surviving a
Thunderstorm & Dogs
Traffic
Principles & Lane Positioning
Turns
Turn Lanes & Tools for the Road
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Keep the seat side up
and the tires side down...Pedal on Garth
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