meeting a group to ride:
A quick note on how to prepare for a group ride:
1. Get all your equipment ready the night before and put it in one place.
2. Eat breakfast - please don't skimp! You will be burning calories and you need to be properly fueled. A combo of protein and carbs is recommended.
3. Arrive 15-20 minutes early so that you can get ready (air tires, get shoes, gloves, glasses, and helmet on). You'll be surprised at how long this takes!
4. Make sure bike is in working order: check tire wear, brake levers, shifting. If you've not had it serviced in the last 6 months, do so now.
5. Make sure you ALWAYS ride with a helmet and glasses, and 2 water bottles (or hydrations vest) and bike snacks.
6. Be sure that your bike repair kit is ON your bike and has: 2 tubes, 2-3 CO2, levers, multi-tool, boot, and $ for emergency. Also - a frame pump.
7. You need a floor pump, and you should pump up your tires every day or every other day. They lose air, and riding low pressure will cause pinch flats.
8. Helmet, sunglasses, cycling shoes, sox, gloves, and layered clothing, along with electrolyte replacement and bike snacks. Later on, have sunscreen.
9. Attach your weekly course map to your handlebars so you can see it wile you ride! You are responsible for staying on route.
1. Get all your equipment ready the night before and put it in one place.
2. Eat breakfast - please don't skimp! You will be burning calories and you need to be properly fueled. A combo of protein and carbs is recommended.
3. Arrive 15-20 minutes early so that you can get ready (air tires, get shoes, gloves, glasses, and helmet on). You'll be surprised at how long this takes!
4. Make sure bike is in working order: check tire wear, brake levers, shifting. If you've not had it serviced in the last 6 months, do so now.
5. Make sure you ALWAYS ride with a helmet and glasses, and 2 water bottles (or hydrations vest) and bike snacks.
6. Be sure that your bike repair kit is ON your bike and has: 2 tubes, 2-3 CO2, levers, multi-tool, boot, and $ for emergency. Also - a frame pump.
7. You need a floor pump, and you should pump up your tires every day or every other day. They lose air, and riding low pressure will cause pinch flats.
8. Helmet, sunglasses, cycling shoes, sox, gloves, and layered clothing, along with electrolyte replacement and bike snacks. Later on, have sunscreen.
9. Attach your weekly course map to your handlebars so you can see it wile you ride! You are responsible for staying on route.
weekly training:
Be kind to yourself. Instead of saying, "I am really slow and out of shape", say, " I am here to work my fitness, and I'm improving." Remember - a 12 minute Miles burns as many calories as a 6 minute mile.
Cycling is likely to become a habit and a lifestyle. Embrace it, make friends, and expand your limits.
Follow your weekly training program. This year we have both a level 1 and level 2 workout schedule, so use the one that suits your needs. Check off the items you complete ~ it is a satisfying feeling! Keep a training log with notes as to weather, course, distance, how you felt, aches and pains (please be sure to share this part with a coach so that we can advise as needed)
Eat breakfast before your ride!! Even tho you might be trying to lose weight, you need to be properly fueled to get the most from your ride. And you will enjoy it so much more if you eat!
Cycling is likely to become a habit and a lifestyle. Embrace it, make friends, and expand your limits.
Follow your weekly training program. This year we have both a level 1 and level 2 workout schedule, so use the one that suits your needs. Check off the items you complete ~ it is a satisfying feeling! Keep a training log with notes as to weather, course, distance, how you felt, aches and pains (please be sure to share this part with a coach so that we can advise as needed)
Eat breakfast before your ride!! Even tho you might be trying to lose weight, you need to be properly fueled to get the most from your ride. And you will enjoy it so much more if you eat!
a few tips:
Weekly tips:
- Work on your core twice a week to feel more stable on your bike and to prevent back issues. It is easy to find exercises online, but lunges, squats, and planks are your basics.
- NEVER leave your bike unattended - even for a moment! Even at the bike shop or on the trail! ALWAYS ask a specific person to watch your bike wile you are in the restroom or buying gas. Locked bikes on a rack have disappeared while one stepped in side to pay for snacks at the minimart.
- Practice grabbing and using your water bottle. Use a parking lot or trainer until you are comfortable doing this. Hydration is soon important, and much easier when you can drink on the fly. On rides over an hour, it is important to add electrolyte replacement. We always have Hammer Fizz Tabs for you to try.
- We will discuss Rules of the Road and Safety in Wet Conditions before we depart this Sunday.
- Set Your Goals ~ this is fun, and critical to your success (on you bike and in your life!) 😀
- Any questions ~ always ask :-)
Tips:
Notes from yesterday - HOLD YOUR LINE means stop weaving around, which means equal hand pressure on your bars. Practice this, and practice holding your line when only one hand is on the bars (such as when you are signaling or drinking ).
Chat with one another and pick your distance to register for Chico - Facebook is a great way to pursue this, and several gals are planning to stay over the night before, so sharing a hotel and dinner is always fun!
Alumni - I hope you all come up with a course map you can share with us. If you do not have a way to print it out, we can meet after class one day and map it on my Map with GPS program.
Do your CORE! A strong core makes riding more pleasant !
Always Pedal ! This makes your speed predictable and therefore safer. Of course, on a downhill, you will run out of gear and coast, but coasting on a flat road or the bike trail is inefficient and creates a safety issue when you are with other riders.
Chat with one another and pick your distance to register for Chico - Facebook is a great way to pursue this, and several gals are planning to stay over the night before, so sharing a hotel and dinner is always fun!
Alumni - I hope you all come up with a course map you can share with us. If you do not have a way to print it out, we can meet after class one day and map it on my Map with GPS program.
Do your CORE! A strong core makes riding more pleasant !
Always Pedal ! This makes your speed predictable and therefore safer. Of course, on a downhill, you will run out of gear and coast, but coasting on a flat road or the bike trail is inefficient and creates a safety issue when you are with other riders.