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BARRONVC's Photo BARRONVC Posts: 1,845
4/19/11 1:00 A

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This time of year we do a group ride called a "Chat Ride". It is slower 16 to 18 average, follows a strict formation and rules to promote safety. No body get dropped, 2 abreast, Shoulders up, no half wheeling, hand signals, pointing out road hazards, we wave cars by, move to single file if needed, stop and help with flat tires, etc. Bike handling is paramount.

The fast rides, they can really move. 27.5 miles in 60 to 63 minutes with some substantial climbing. It can get crazy and in peak of the season it will get down to 57-58 minutes. Often we have riders that have enough fitness to hang on but not the bike handling skills. Reaction time and handling skills will keep you upright.
Enjoy

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DDOORN's Photo DDOORN Posts: 23,427
4/18/11 11:20 P

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Fortunately (or UNfortunately...lol) there are no super-fast group rides on my horizon...generally keep to around 14-16 mph with some faster stretches here & there.

Don

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BARRONVC's Photo BARRONVC Posts: 1,845
4/18/11 10:50 P

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I like spinning (Rpm) with certain instructors. I will without a doubt mess up your cycling form and bike handling abilities. Rollers will fix this so give yourself a few weeks before doing any fast group rides so you don't take down the pack.

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DDOORN's Photo DDOORN Posts: 23,427
4/18/11 10:43 P

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Whew...what a regimen and what discipline!

Back to my comment about spinning being great preparation for cycling...guess I meant it more from the cardio demands than anything else. Certainly the other areas of training are critical as well and such a thorough preparation as yours would be ideal!

Thx for sharing your "recipe!" :-)

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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BARRONVC's Photo BARRONVC Posts: 1,845
4/18/11 3:09 P

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Be conscious of your situation!

I've been riding seriously since the mid 60's. Done many kinds of athletic activities at a high level, that include coaching, training, and competing. There are 4 levels, 1-unconscious incompetence-you don't know you don't know it but think you do. 2-conscious incompetence-you know you don't know it so you can fake it or admit it. 3-conscious competence-you know it and you "do know it". 4-Unconscious competence-you know it so well you don't think about it..it's natural.

Each season is different as we age and no matter what level we were once at this time of year can make us a level 1.

Strength train, do it every winter. About end of February go to higher reps.

Core train, to tie you upper and lower body together you need this to be strong.

Flexibility, got to stretch so you won't be injured, develop proper form, and get into a good position.

Balance, this is needed for handling skills and to keep the muscle groups firing under load. It's very important and over looked. BOSU ball, rocker board, wobble board, Gym ball, etc.

Cycling season begins in October, not March or April.

Off season cycling? Starting October I enjoy riding and put fun first. Put together a plan for the next year. Evaluate last season, list strengths and weakness I want to work on in the off season, look at old injuries or other issues. I often ride to the gym in colder weather, take longer rides on the last few warm days.

In the Winter months I do some spinning (really RPM). Spinning is not about cycling at all, in fact it gives you terrible cycling habits but it is fun and a great aerobic workout. I get on a compu-trainer 2x a week in December to January, 3x a week spinning (RPM). Spinning is not good for you cycling form, the compu-trainer has advantages for strength, efficiency, and a training program, it will hurt your bike handling skills and balance. Starting February I begin to taper off spinning 1 to 2 x's a week and add rollers 3 x's per week at 45 min each. Rollers make you smooth, they put the finishing touch on efficiency, they are by far the best, also that the most concentration (boring) to ride. March I like to be on the road but you never can tell with our winters.

I always go easy on the road at first, HR never above 75%, spin at least 85 to 95 RPM, duration is 30 to 45 min the 1st week or two (hey I'm old and need to adapt, years ago I had 1000 road miles by the end of Feb. Even going easy your knees, back, and other parts of the body can hurt so allow yourself to adapt). There is more shock on the road so early season I save my hard work for the indoors doing compu-trainer, often getting HR to 95% and rollers doing intervals (Rollers 1 min each step, ladders using same gear doing rpm 85-90-95-100-105-110-115-120 and back down 53-15, Second is resistance and speed, 2 minutes on 1 off, start 53-17 100 rpm-off 53-17 80 rpm, 53-16 100/53-17 80, 53-15 100/53-17 80, down to the 53-12 ). I use them both (compu and Rollers) for a workout, 15 min rollers to warm up, 30 min custom program compu-trainer, 15 min roller intervals, cool down. On easy days I will watch a 60 min program on the TV or computer while riding rollers at about 90RPM in a 53-17.

This is what I do. Yes, often I'm sore in early season. With all the given injuries I do ok. It's the entire program that keeps you in the game. I have a spreadsheet of exercises and try to get in each exercise 2x. This all came from learning to adapt after my past 3 surgeries. If you want to know more about the learning curve and dealing with returning from injuries just send me a message.

My post is pretty long and hopefully this will give others a clue to dealing with issues.

Good Luck


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DDOORN's Photo DDOORN Posts: 23,427
4/17/11 9:57 A

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Just started to take Spinning during this last winter also and HIGHLY recommend it! Super workout (what a PUDDLE I turn into by the end of an hour of spinning...lol!) and great preparation for cycling outdoors again!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

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REVJVH's Photo REVJVH SparkPoints: (25,082)
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4/16/11 10:24 P

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I just started riding bikes again last May after about 20 years. My second day, I did 10 miles and though I was going to DIE by mile 7 or 8!!! I built up over the summer and had a great time.

I had to quit biking in October because of a pinched nerve in my neck. By the time that was better, snow had come and never left. I switched from the treadmill to the recumbent bike for warmup and cardio after my sessions with Dawn the Tormentor (my trainer) at the gym. In January, I started going to spin class at 5:45 am a couple of times a week as often as I could.

All that has made a huge difference. I got back on the bike a couple of weeks ago and it feels great! My legs are stronger and I'm faster than I was last year. I haven't done any huge rides yet, but I did do 10 miles on Tuesday. No pain.


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MISSFAE's Photo MISSFAE SparkPoints: (4,812)
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4/16/11 12:31 P

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Thanks for all the input everyone. I'm going to give it an other go as soon as the dump of snow that fell on us yesterday melts again. I'll take it easy in a lighter gear and if it causes me pain again, I'll drag myself and my bike into the city for some professional help.

Erin - Carman, MB, Canada


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RHYNIC's Photo RHYNIC Posts: 19,646
4/16/11 6:33 A

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I would love a trainer.

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (129,459)
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4/15/11 10:00 P

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Stop by your LBS and have them check your fit and pedaling technique. Then just take it easy and increase your distance slowly. We invested in a trainer and used it all winter. It has certainly helped keep our "seat" and knees in shape and given us a head start on our riding season.


beverly

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DDOORN's Photo DDOORN Posts: 23,427
4/15/11 9:34 P

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Nothing like that feeling of cutting loose after the shackles of winter have been blown away!

I'm with you...no cold weather riding for me!

I think you've got the right approach, slow & easy does it! I find different joints complaining at times...I just do lots of stretches and get back at it as tolerated.

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

Don't die with your music still in you. -- Dr. Wayne Dyer

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

"You yourself, as much as anybody in the entire universe, deserve your love and affection." --- Buddha

rules4humans.com


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RHYNIC's Photo RHYNIC Posts: 19,646
4/15/11 7:01 P

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My knees always hurt when I start to ride but with time it gets better. I can't say that it's the same issue as you because after my ride the only pain I have is when I walk down stairs.

and I know because from past experience that with time and cycling my knees will get better. I hope your knees feel better soon.

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

www.youtube.com/watch?v=xMGatR8SNns

http://www.youtube.com/watch?v=8SbXgQq
bOoU


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BARRONVC's Photo BARRONVC Posts: 1,845
4/15/11 6:59 P

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Too much too soon. Ride an easier gear, more RPM, less duration, and give yourself time to adapt. Might want to check your Angle of Force from the hips to the pedal and see if you have any mis-alignments. Could be the feet, they make orthos for that. Could be the angle of the foot, they have wedges for that or orthos. Foot fore/aft. Saddle height/fore-aft.

You can make a video front, back, side and see what you are doing. You can slow the video down on a computer program and check alignments.

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MISSFAE's Photo MISSFAE SparkPoints: (4,812)
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4/15/11 6:35 P

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I took my bike out yesterday for the first time after a long, windy, snowy winter. I know some people cycle all winter, I'm just not that tough. I noticed later, when I got home that my knees were having trouble. Every time I went to turn or twist my body at all, and any time I stood fairly straight and firm (not necessarily locked knees, but my knees would almost slide and lock involuntarily) I'd end up suffering a sharp, sudden, intense pain.

I suspect that my knees just didn't take kindly to suddenly cycling after a long winter, maybe I'm getting old :p They seem not as bad today. I have flat feet and tend to have knee issues if I do a lot of walking, but not like this. I did do some walking yesterday, but not a lot more than usual. My plan is to take it easy for a few days, then take a short ride and see how I go.

Has anyone else experienced something similar?

Erin - Carman, MB, Canada


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