Bike Noob

Because I'm Always Learning Something New

Training With a Group

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Saturday morning, in what is truly a departure for me and my style of riding, I signed up for a training workshop.  It was going to take place near my house, so it was convenient, and it was going to do hills, which I need lots of help on.  So I rolled out of my driveway at 8:30 and 15 minutes later was with a group of like-minded cyclists near the Austin Veloway, waiting for the fun to begin.

Waiting to get started.

Austin Cycle Camp is putting on free workshops every Saturday in November.  I missed the first two, because of lousy planning on my part, and was anxious to see what these 90-minute sessions involved.  In all, 26 people showed up.  The AC2 (Austin Cycle Camp) coaches divided us into two groups, and explained what was in store for us.

My group started with long hills.  Actually, just one long hill, and it just happened to be one with which I am intimately familiar, since it’s part of the Mopac route I ride all the time.  The hill is about three-tenths of a mile long, not too steep, but it can kick a cyclist’s butt.  Coach Trey told us we were to pick a base cadence and maintain it all the way to the top.  Okay, not too tough.  I figured I could hold 80 rpm easily enough.

Not so easy.  About 100 yards from the top, I fell to about 77, and just couldn’t get it any higher.  I cruised around a corner to regroup with Trey and some of the other cyclists.  He told us to do it again — three times in all — and increase our cadence each time.

When we regrouped after the third climb, everyone was glad of the chance for a breather.  The other group had been working on short, steep hills, and they joined us so we could switch places and coaches.

Now, Coach Dave took us a short distance away, down an easy hill to a turnaround, where we stopped to hear what he had planned for us. It was all about cadence again, but this time, we were to start in a low, comfortable gear and ride that same gear to the top.  Looking back at the hill we had just come down, I wasn’t impressed. It was nowhere near the really steep hills Austin is famous for.  But Dave said this exercise would be a good training session.

Okay, quick pedal to the top, turn around, come back down.  Now, he said, do the hill one gear higher.  And each time, we had to shift up one more gear.  Six times in all. Then he had us do the last climb out of the saddle.

I don’t think anyone was beaten by the drills.  As one rider noticed, “Nobody threw up.” But I found them to be very useful. These are streets right in my neighborhood, and the session gave me several ideas for making my rides around here more challenging.  I already do hill repeats just a few blocks from where our workout was — but I’ll be doing them differently from now on, shifting up each time, maintaining cadence.  It’s a more structured kind of training than I usually go in for, but I know it’ll help.  And there’s one more free clinic to go this month — I’ll be there next Saturday.

 

Odds ‘n Ends

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Re-energized

Not me -- but the right idea.

After a week off the bike because of the derailleur situation, I went out for a 26-mile ride Saturday morning.  I wondered if the time off would make it harder for me to climb hills and maintain a strong pace.  I needn’t have worried.  My hill climbing was stronger.  Higher speeds came easier.  The week-long layoff did me good.

That got me wondering — what’s the point of diminishing returns?  How much time does it take before being off the bike translates into a noticeable loss of power and endurance?

Riding without a cell phone

I was making preparations to leave on my Saturday morning ride, but I couldn’t find my cell phone.  It wasn’t anywhere in the house that I could see.  It wasn’t left in the car.  Then I remembered.  At work Friday, I plugged it into a charger.  I must have left Friday afternoon and forgotten to take it with me.

Saturday was the first day in forever that I had ridden without a cell phone.  Funny how important those things have become.  Always, in the back of my mind, I was thinking: “What if I crash?  What if I need help for some reason?”  It was an extra careful ride.

Sunday, I rode with my wife, who had her own phone with her.  But when she finished, I decided to head back out for another 12 miles or so.  It was a little easier for me this time, and I wasn’t constantly thinking about the missing phone.  But you can bet I’ll make sure it’s with me when I leave work from now on.

Funny — it wasn’t that many years ago that we rode anywhere without them.

Christmas wishes

While riding with my wife this morning, she said, “For Christmas, I’d like a pair of those biking capris.”

“Huh?”

“You know, the bike tights that stop just below the knee.”

“Oh, those are called knickers.”

“Yeah — I want some.”

“I thought you wanted new cycling shoes?”

“Oh yeah — I want those too.”

Looks like it’ll be a cycling Christmas around our house.

TITS

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Sorry, ladies.  Didn’t mean to offend.  But it’s a good mnemonic for this time of year.  As the weather cools down, lots of bikers are moving to their indoor trainers.  Those of us fortunate enough to live in a year-round biking climate will change their riding habits, and not go out with the speed and intensity that marks the warmer months.

At this time of year, cyclists need to think about riding long and slow.  And that means Time In The Saddle.  TITS.

The pros know this.  For them, winter is an important part of their training regimen.  They put in lots of miles, and they don’t ride all that fast.

Time In The Saddle allows you to build your base — or rebuild, after some intense summer events.  It also trains your body differently.  You’re burning fat more efficiently when you ride at slow speeds for long periods of time.  When you ride hard, your energy comes from glycogen.

You’re building endurance.  You’re improving your aerobic system.  You’ll be able to ride faster longer.  Your bottom will also get used to being in the saddle for long periods of time.  Don’t underestimate the importance of comfort in training.  A comfortable biker is a fast biker.

In fact, some coaches say it’s a good idea to forget about mileage on your long rides.  Think about Time In The Saddle instead.  If your weekend long ride is 50 miles, try riding three hours, and adding time from that point.

My new derailleur is in.  I’ll be back on the road bike this weekend.  I can’t wait to grab some — uh, you know what I mean.

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