By Alison Powers

Whether it’s a team ride, weekend bunch ride or race, we all fear getting dropped. It’s either slowly losing the wheel in front of you bit by bit or knowing that the moment the road turns up, you’ll be moving backwards until you’re riding on your own.

Here are five tip to help you stick with the group.

1. Get in the draft
Learn to draft off other riders and be comfortable riding in close proximity to others. If you draft behind another rider who is cutting into the wind you gain an advantage. Up to 40% less energy can be used in the draft when a group of people are riding together. To be the most effective when drafting, a cyclist needs to be as close as possible to the bicycle in front of them. The shorter the distance the larger the decrease in wind resistance. This means, if you stay tucked nicely in the group of riders, you will save energy, and thus, have more energy available for uphill or fast sections, and have less of a change of getting dropped.

2. A little bit now or a lot later
If a gap does open, close it quickly. A little bit now or a lot later means you can suffer a little bit now and close the gap, or you can suffer a lot later when you are all on your own and chasing the group. If a gap does open, do not panic but be decisive and quick in your response to close a gap. Why waste 1-2 (or more) minutes chasing the group, when you could have dug a little deeper and closed it in 3 seconds and then be back with the group and recovering in the draft?

3. Be aware of terrain changes and wind conditions
 Every time a group ride comes to a hill, the riders surge and the pace picks up. If you pay attention and see the hill coming, you can be ready to shift, stand up, and follow the pace of the group. If you are not aware and did not see the hill coming then you are caught reacting to the group and you are already a step behind, slowing down, and struggling to keep up. Be aware of your surroundings and be prepared to act on what is going to happen- be proactive. If the group is riding in a tail wind and then makes a left hand turn, there will be a cross wind. Plan ahead (before the turn) to be on the side out of the wind when the group exits the turn.

4. Spin, high cadence pedaling
Make sure you are spinning the easiest gear possible (for you) in a group. Be aware of the other riders’ leg speed and cadence and make sure you are pedaling at least at the same cadence or hopefully slightly faster. Spinning at a higher cadence allows you to react quicker to pace and terrain changes than one that is mashing a bigger gear. You can always switch to a bigger gear later on in the ride- as you get tired or have to close/create a gap- but it is very hard to go the opposite way- to go from mashing to spinning without losing power.

5. Suffer, HTFU, and never give up.
The best advice I have ever gotten about bike racing was this- ‘whatever you do, do not let go of that wheel. The pace will slow down and it won’t go this fast forever.’ Bike racing and hard group rides involve suffering. Our hearts beat fast, our legs hurt, it’s hard to breath, but if you can dig deep and push yourself to stay on the wheel (in the draft), the pace will slow and you will still have contact with the group. If you give up too quickly, you are forced to ride on your own and will never know your limit or how much you can really suffer to stay with the group. Do whatever you can to stay with the group- shift gears, stand up, sprint, grunt, cry, vomit—whatever it takes.

ABOUT THE AUTHOR

Alison Powers only recently retired from cycling, finishing her final season on the UnitedHealthcare Women’s Team. Her career has spanned a wide array of wins, including the 2013 USA Cycling Professional Criterium National Championship where she won in memorable fashion by soloing after an early breakaway that obliterated the pro women’s peloton. Other standout results during the 33-year-old’s 2013 season include the win at Redlands Bicycle Classic, second at the Tour of Elk Grove, third at the US National Road Championship and the US National Time Trial Championship, and stage wins at Cascade Classic, Tulsa Tough, Tour of the Gila and Redlands Bicycle Classic. Hailing from Fraser, Colorado, Powers has been racing bikes professionally for eight years and is a true athlete with her career beginning as a teenager in mountain bike racing. In her mid 20s, she added in alpine ski racing before switching over to the road. In addition to being the current Criterium National Champion, Powers has two other national championships (Time Trial, Team Pursuit) and 2 NRC titles (2009, 2013).

Cyclists seem to always be fretting about their weight. Maybe it’s the skin tight clothing. Or, maybe it’s watching as a rider half your size bombs past on an intense mountain climb–as if you were standing still.

Either way, if you’re reading this article you must be at least mildly interested in shedding a few pounds.

Here are 10 ways to effectively lose weight through cycling:

1) Ride Before Breakfast

When you get up in the morning, your body is in a fasted state, having gone at least 8 hours without food. Hitting the road before eating will encourage your body to burn fat. Your ride doesn’t need to be particularly long…30-60 minutes is ideal. Just make sure you refuel after the ride with a healthy breakfast that includes both carbs and protein. Oatmeal and a couple scrambled eggs are a great choice. Never skip the post ride meal as you will do more harm than good.

2) Save the Energy Bars and Gels for Racing

Energy bars and gels are loaded with dense calories designed to deliver energy to your muscles very quickly, which is great when you are racing. But training rides don’t require the same level of sustained effort. Therefore it’s best to use natural snacks and foods when on training rides to keep the calorie intake down. Mini-PBJs or a couple small, boiled potatoes will do a lot for providing energy and may prove to be half the calories of an energy bar.  

3) Use Electrolyte Drinks, Not Energy Drinks

Energy drinks are designed to provide high glycemic carbohydrates to your muscles when you are in an extreme state. This means they are densely packed with a whole lot of simple and complex carbs, which are very caloric. If you’re trying to loose weight, try replacing your energy drink on training rides with an electrolyte drink (such as a Nuun supplement). Electrolyte drinks include all the necessary stuff to help you recover, but without all the carb-based calories.

4) Ride Often as Opposed to Just Farther

Five one hour rides help you get leaner faster that one five hour ride. That means you’d be far better off riding several short rides per week as opposed to waiting all week and heading out for a single endurance activity on the weekend. Make sure if you go for this approach you attempt to keep the intensity high on your short rides and continuously push yourself. Five one hour rides filled with coasting are just that…coasting.

5) Cut Out Sugar

Cutting sugar from you daily coffee, presuming you have 4 average size cups or 2 “grande” cups, could save 60 calories a day. Over the course of the entire year that adds up to 22,000 calories, which is like foregoing food for 9 whole days. Keep that in mind the next time you’re tempted to grab a soda, candy bar or add sugar to your coffee or tea.

6) Stay Away From High Calorie Drinks

We’ve already established that skipping the Starbucks Venti Carmel Macchiato and it’s 580 calories will save you a literal ton of empty calories over the course of the year, but what about other drinks? Well, the bad news is that alcohol is second only to fat in calorie density with 7 calories per gram. So, if you truly want to shed the pounds and get leaner, you’ll need to skip the post-ride beers and margaritas (or limit yourself to one).

7) Eat While Riding

Eating while riding means you’ll be less likely to indulge in the post-ride binge. We’ve all experienced this voracious state at least once. It’s that moment when you get home feeling so depleted and starving that an entire bag of Cheetos seems to disappear in a matter of minutes. Eating while on your bike not only keeps you properly fueled and in a position for a more healthy recovery, but it also keeps you from stuffing anything and everything in your mouth after your ride.

8) Increase Time in the Saddle

The best way to increase weight loss is to bump up your ride time, and the easiest way to do that is to commute to and from work, even if it’s one or two days a week. If you are already commuting, plan some alternate routes that add a few additional miles. The extra time in the saddle will pay off greatly when it comes to losing weight and getting fit.

9) Reduce Evening Calories

Ideally you should be stacking your calories with the majority coming earlier in the day. Many pro cyclists do exactly that…eating as much as they want for breakfast and then tapering as the day goes on with dinner being a small, almost snack-like meal. 

10) Don’t Deprive Yourself

Failing to allow yourself a few treats or indulgences will only set you up for failure in the future. Allow yourself some candy or a beer along the way and you’ll be more likely to stick with a program over time. Of course every ride doesn’t deserve a double scoop of ice cream or a half dozen beers as reward. Be judicious and selective on the treats. Similarly, don’t reduce your overall calories significantly if you are riding more. You may even need to eat more to actually fuel your weight loss. Measure your success by your mood. If you’re feeling grumpy and deprived, you are pushing too hard.

None of us were born bicyclists. Well maybe you were if you are Taylor Phinney and both your parents were professional cyclists. But the rest of us had to get our start somewhere else.

In my last post, I mentioned how a friend helped me get into bicycle racing. I believe many of us have this person in our lives, a person who inspired and introduced us to bicycling. It could be your parents, a friend or maybe your coworker. My realization a number of years ago was that I could be that person to others. I bet you too have helped mentor others into cycling.

My top 5 ways of getting a friend into bicycling

Here are my top 5 tips for getting a friend, family member or coworker into bicycling.

5. Encourage your friends to participate in one-day events like Bike to Work Day or a summer-long event like the National Bike Challenge. These events are great for introducing bicycling for fun and transportation to people of all ages and abilities.

4. Go bike shopping with someone new to cycling. Help your friend pick out a bike and necessary gear. Getting a new bike is a really fun experience, but one that is often intimidating at first. Having a friend along makes the bike shopping process a little easier. Check out Bicycle Colorado’s member bike shops here.

3. Don’t bike your drive. The roads we drive on are often not very bicycle-friendly. It may take a little research and exploration, but there are often nicer bicycling streets and paths not far from arterial roads in our Colorado communities. You can help fast track a friend’s route finding with a few tips and suggestions. Many of the routes I ride on today are the same ones a friend or family member showed me years ago.

2. Invite a friend on one of your favorite rides. I like riding on my own, but riding with friends can be a truly enjoyable experience. Riding with others is also a great way to learn bicycling skills, tips and behavior.

1. Be a bicycle ambassador. This sounds a little cheesy, but I think it is important. I was labeled as “that bike guy” at other offices that weren’t bike focused like Bicycle Colorado. I enjoyed helping others find information about bicycling routes, equipment and events. Some people even started riding on a regular basis. I don’t claim to be totally responsible for getting my office mates into bicycling, but I think I played a part. You can do that too by being a bicycle ambassador.

The Outcome

You might change someone’s life in a major way by helping them get into bicycling. Some of the benefits include:

• Improved health
• Increased transportation options
• Decreased time spent in traffic
• Introduction to a fun sport and activity

Besides helping a friend or family member, increasing the number of people riding bikes in Colorado is beneficial to all of us. By getting more people riding in Colorado, we:

• Increase demand for bike lanes, bike paths and other cycling facilities
• Improve safety. The more people riding bicycles, the more people in cars expect to see bicycles
• Continue to make Colorado a world-class location for you and everyone who rides bicycles in Colorado

Want to do more?

Sign up a friend as a Bicycle Colorado member with our gift membership program. The more members Bicycle Colorado has, the more we can accomplish. Also, there are some great benefits to membership including Bicycling magazine, free one-year membership to Zipcar and more.

Do you have any stories about getting friends or family into bicycling? Please let us know, we want to hear your tips and suggestions.

ABOUT THE AUTHOR

Mark Erickson is the membership manager at Bicycle Colorado. Mark enjoys commuting to work by bike and putting miles on his road bike. He also hopes to ride on dirt more this year.

About Bicycle Colorado

Bicycle Colorado uses the tools of education and advocacy to make Colorado one of the most bicycle-friendly states. We encourage and promote bicycling, increase safety, improve conditions and provide a voice for people who ride bicycles in Colorado. With the support of our members, we’ve made significant strides in improving bicycling since 1992.

Learn more at https://indyfreelance.com/ or follow Bicycle Colorado on Facebook and Twitter.

Indy freelance is a proud contributing member of Bicycle Colorado.

by David Newcomer / Customer Service Manager

I've been saying for the last few years that you can safely mountain bike in Colorado through Thanksgiving. I don't know that this has always been true, but lately it sure is.

And the roads are open for business all year. Which is great, because I am not a fan of the trainer. We're blessed with a lot of sunshine. So, while we may be hit with some good storms from time to time, the conditions don't generally persist more than three days or so. 

There are still a few things to be prepared for, though. And as I've said before, they can sneak up on you if you're not out there constantly. If you thought it was time to hang up the bike for a bit, but find you're ready to ride, here are a few things to consider. 

1. Lights – Front and back. Don’t skimp. I’ve got a front light that sees into the future and the one on the back has a variable blinking pattern that helps quickly draw the attention of drivers. I carry an extra in my bag, too, that was handy during a storm. Visibility was bad, and I put an additional red blinker on the back of my helmet (along with the one on the seat post).

2. Variable Conditions  – A couple considerations here. You need to be able to adjust to temperature changes and carry the items when not in use, too. Items that store easy and provide protection are essential. Warmers with a vest can provide more versatility than a jacket, but there are times when a jacket is the right call. Our new Storm Line with jackets, bibs, and warmers, help with breathable protection in wet conditions, too.

3. Gloves, Toe Covers, Eyes, and Ears – The need for a good pair of gloves can't be overstated. Same for toe or shoe covers and something to cover the head or ears. And a clear set of lenses for eye protection can be very helpful.

4. Weather Road Conditions – Watch for ice, of course, but be mindful too, of puddles that may hide a pothole. And bridges will freeze up before the rest of the road, so be careful when you cross those.
   
   
   Ice, ice, baby!

5. Fenders  – The more you can do to keep dry, the better. Full fenders can help save wear on your bike as well. 

6. More frequent cleaning and chain care  – You'll need to pay a bit more attention to the bike as well as the clothing and gear selections. Keep the chain clean and lubricated. Wipe down the wheels and brush the brakes to remove road grime that can limit your stopping ability and add to the wear and tear of the parts. Take advantage of any opportunity to give it good cleaning.

Winter riding really can be fun and rewarding. Memorable, too, when you come out on top when conditions are challenging! Take care out there and I'll see you on the road.

About the Author

Think about the times when you bike to the top of a mountain, looked out over a river, saw a double rainbow after getting caught riding through a storm.

These are moments of awe.

by Sarah Mount — Indy freelance Ambassador

Awe is often described as a simultaneous experience of fear, wonder, and reverence. While biking these moments seemed to happen to me more than usual. I didn’t have a word for it for quite sometime… I didn’t even know it was a phenomena. At least, not until I found myself in the middle of the Arizona desert alone and in awe.

While I loved my take-it-all-in rides, my priorities shifted a bit over the last year. I decided to dedicate 2021 to racing, my first full race season - delayed due to the pandemic. Suffering through interval sets (though a secret pleasure) reduced how much of the landscape around me I took in. I did a lot of crits all held at a concrete jungle. In the heat of tough moments I forgot there an anything around me whatsoever. In retrospect, I can see how this was starting to become a default setting during all bike rides - taking in nothing around me.

The seasoned ended and the grind of work picked up. A pleasure and a stressor, I travel to Sedona, Arizona for a retreat which I was coordinating. The hiccups and setbacks felt near constant that week. But, I had the luxury of being in a uniquely beautiful area. And, the conference was on Positive Psychology, which was a reminder to refocus myself as emotions ebbed and flowed.

I learned about the psychological experience of awe. The experience of awe has the power to shift our attention away from ourselves, toward a sense of something “larger”, it can even change our perception of time and allow us to experience more greater feelings of generosity and gratitude.

I thought about how these experiences might dovetail with what happens to us emotionally and psychologically while biking. A simplification but commonly understood is that exercise solicits an increase in the production of serotonin, norepinephrine, and serotonin. All neurotransmitters that might just make us a little bit happier. While biking through the rock beds in Arizona after the conference ended, I started to contemplate:

Are we predisposed to the experience of awe when we’re biking and already generating endorphins and emotions that lead us to happier and more open? If so, how can I do this more often? How can I cultivate awe in every ride?

Here are a few simple ideas:

Go for a ride with the intention of being open and observant. Take the pretty route, even when you’re busy and you think you don’t have time. Slow down, force yourself to tune in.

Follow a cyclist who inspires you. Get to know them and their story. Maybe it’s Indy freelance’s own cyclocross athlete, Caroline Mani. Read about their triumphs and their struggles. Cultivate that sense of connect to this person when you’re riding.

Take a stop during your ride. It doesn’t need to be a destination and you don’t even need to plan it. Just stop maybe at the top of a hill, near a stream, wherever. Give the view your full attention for 2 minutes.

Focus on your breathing. Not for maximum watts and VO2. Breathe to connect to your body and you’ll naturally become more aware.

Journal about your rides. Write down what moved you, where you lingered and how it felt. Return to this on days when you’re forcing yourself through a ride, not wanting to train, or nervous about a race.

Awe is simple and it is also profound. It’s known to decrease our stress levels, it stimulates generosity, kindness, and makes us more satisfied with life.

Luckily for me, my home in Northwestern Wisconsin offers plenty of these aweeee-wow landscapes. Silence, forests, ridges, valleys, fields, gravel, vastness, idyllic farms - on every ride something romantic and intimate seemed to greet me. It sort of sounds too good to be true.

If I can let go, just for a moment… let my eyes widen, let my jaw drop, and inhale into the vastness, I remember why I ever started cycling… it’s pure joy and awe.

By: Jennifer Sharp

Once winter retreats enough to thaw out the bike lanes in your neighborhood, hordes of people will take to the streets again to breath in the fresh air and feel the wind in their face. All of the fitness you gained while anchored to the trainer is more than ready to be showcased and what better way to test yourself than in a group ride? 

I'm sure I'm not the only one eager to reconnect with their cycling tribe - finally seeing them in person and getting a glimpse of what news jersey colors will fill the peloton. And as excited as you may be, there are a few things to keep in mind once you're back out on the roads that will keep you and the group safe.

Below are some tips to ease this transition and keep you upright and rubber side down. 

1. Dial in your equipment.
   
   Tires pumped, chain lubed or waxed, screws tightened on your headset, water bottle cages bolted down, etc. Paying close attention to details and addressing any issues with your bike now, can save you an Uber call when you're stranded later. Some additional things to check: tires for tread wear, brake pads and maybe replacing your bar tape if it's in bad shape. Remember - a clean and well cared for bike is a happy and fast bike.
   
   
2. Bike handling practice.
   
   Spend a little extra time dialing in some bike handling practice in your driveway before you take to the streets. Familiarize yourself with how your bike moves in tight, slow turns, and looking over your shoulder. Get up and out of the saddle to reacquaint yourself with how your bike moves without the restraint of a trainer. Remember: look where you want to go not what's directly in front of you and anticipate what's going to be in your path. If you want to accelerate your acclimation back into a pack, recruit some friends and do some bike bumping and wheel touching drills and even some emergency bike braking drills. These simple drills train your brain and body not to overreact when an accidental contact happens. You'll know how your bike reacts to different brushings and how to position your body in order to steer clear of any over reactions.
   
   
3. Rules of the road.
   
   Staying to the right goes without saying and so is knowing the rules of the road and sticking to them. Every state in the US has different rules, as do other parts of the world. (For those stateside, check out this handy link by The League of American Bicyclists). Being predictable is just as important within a group as it is for other motorists. I'm also a big fan of rear blinky lights to give drivers a second pause that could save your life due to increased visibility. 
   
   
4. Group ride etiquette.
   
   Communication is key and pointing out hazards in the road is super important and helps avoid unnecessary crashes. The safest place to ride with others is either bar to bar or bar to hip. Protect your box (which extends the width of your handlebars to the tip of your front tire) and increase your odds of staying upright. Call out and point at upcoming turns, oncoming runners, potholes, and even passing cars to alert your fellow riders to potentially dangerous obstacles. 
   
   
5. Clothing.
   
   90% of being fast is looking good, right? Get close fitting clothing that doesn't flap in the wind (loose jerseys = lost watts) tuck extra clothing tightly into pockets, etc. Bright clothing can help motorists see you. Awareness is key and saves lives!
   
   
6. Have fun!
   
   A happy, relaxed mind is a steady and smooth one, especially in group settings. Loosen your jaw and use piano fingers on your bars if you're over gripping and tight. Position yourself on a side with an out - either towards the gutter or the opposite lane so if something were to happen, you'll have a little more wiggle room to work with.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . 

ABOUT JENNIFER SHARP

Jennifer Sharp, a USA Cycling Level 1 Coach, started racing in 2004 as a means to fulfill her competitive itch. Previously a national level boxer, she grew tired of getting hit in the head and decided to pound the pedals instead. She bought a pink Kona road bike completing several recreational rides and found herself passing as many people as possible. Since then she has multiple podiums at elite track national championships, master track national championship titles and world cup finishes under her belt.

by David Newcomer

I was doing some thinking on my ride this morning. There are so many things to love about our sport. I know I'm preaching to the choir here, but these are things I share with others, too, about how amazing the bike is. 

1. Versatility of the bike – Sometimes it serves a purpose. Sometimes it gets me to work or the grocery store. It always helps me get in better shape. And sometimes it's just a ride with my daughter or friends to catch up and go easy on.

2. Radiation – Has there ever been a better time to be a cyclist? Road, Mountain, CX, Gravel, Randonneur, Racing, Single-speed, BMX, Bike sharing...I've even come to accept Electric. Every nook and cranny. It's all there for us.

3. Transition and Mood Management – Getting into the office after a ride - whether it's a tough and memorable commute or a beautiful spring morning for the ride in - it is the best way to start any work day. And going home? Give me anything you want in my work-day, the ride home will amplify the good and wipe clean the rest.

4. The Fans are Us – I don't want to make too many general statements, but there's something unique about fans of Cycling, Running and Triathlon. Most who follow these sports also participate in them. Cycling fans ride bikes. Football fans drink Lite Beer.

5. New Gear – It's been a while since I've needed new wheels. And since I had the opportunity, I went tubeless on the road bike now, too. Wow! What a difference! Rejuvenation with a good, thorough cleaning, some new bar tape, tune-up, and a new chain can make all the difference. I don't struggle much to justify the cost of these investments.
   
   
6. Speaking of New Gear – Have you got some bib-shorts that have seen better days? Is that rain jacket in the closet one that you're comfortable in or proud to wear when it's needed? We work hard in our sport. There's nothing wrong with looking good doing it. Check out the new Storm+ line and the Torrent Stretch Waterproof Jacket.
   
   
7. Saying Hello - To the passing cyclists, kids walking to school, neighbors walking their dogs and a quick wave of thanks to the driver who makes sure they see you and give you space, saying 'good morning' pays dividends.
   
   
8. The View and Company - I'm lucky to live and ride in Colorado. The mountains and views are amazing. Most mornings I keep a tally on the wildlife I see on my way in (always been a bird nerd), and I rarely see less than a dozen unique species. I do most of my rides alone, but I never feel that way.

See you out there!

About the Author