by Alison Powers, ALP Cycles Coaching

Climbing. People think it’s this magical thing that only lucky or skinny people can do.  This is a misnomer. Anyone can climb. Anyone who likes to ride a bike, can ride up a hill. 

Yes, riding up a hill is harder than riding on the flats due to fighting gravity. Fighting gravity requires more effort, more leg strength, more fitness, and more stamina- both mental and physical. However, there are a few things you can do and techniques you can learn to make climbing feel easier, more efficient, and more enjoyable.  

1). Climb: As silly as it sounds, it’s true- the more you climb, the better you get at it. You’ll learn to relax when climbing, your legs will get stronger, and your fitness will improve. 

2). Learn to climb out of the saddle: Being able to climb both seated and standing gives you a chance to change positions, use different muscles, and it’s breaks the climb up. Often times, people stay seated for the duration of the climb. They think that if they stand it will make them more tired. This is true if you accelerate when you stand. Any time you accelerate, you will make yourself more tired. The secret to standing and pedaling is shifting into 1 (or 2) harder gear(s) before standing. This way, once standing, you maintain constant speed and are able to use your body weight to push down the pedals. 

3). Change positions: This idea not only applies to climbing in and out of the saddle, but also to hand positions. Our road bikes have three different hand locations (hoods, tops, drops), use them. You don’t have to stay still when climbing. 

4). Change cadence: Just like standing when climbing, being able to push both a big gear and spin a small gear helps climbs go by more quickly. The idea is to change up what you are doing to recruit different muscles and/or energy systems throughout the duration of the climb. 

5). Pacing: The longer the climb, the more aware of your pacing you will need to be. The goal when tackling a climb should be to start a little conservatively, so you can continue to climb strongly and finish strong. Avoid starting too hard, and then slowing down and becoming more and more tired as the climb goes on. 

6). Be Ok with being uncomfortable: Climbing is harder than riding on the flats due to fighting gravity. Fighting gravity requires more effort, more leg strength, more fitness, and more stamina- both mental and physical. This means it’s going to be hard, and it’s going to be uncomfortable and that’s ok. It’s OK for your legs to hurt a little bit and it’s OK to be breathing hard. 

Good luck, work hard, and climb away!

ABOUT ALISON POWERS

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).

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at https://indyfreelance.com/

If you are reading this article, then you must have recently bought a bike or have found yourself new to the fun and exhilarating sport of cycling. In either case, we’d like to say congratulations! Cycling is a great way to get and stay in shape, meet interesting people, see the countryside in an all-new way and have a ton of fun.

But you might be wondering about the silly outfits cyclists wear…namely the skintight shorts and jerseys.

To be honest, just about every cyclist has been where you are. We’ve all looked at all guys and girls on the road or trail in Lycra and wondered if we could ever succumb to wearing something like that. But the fact of the matter is that you’ve come to really love the time you spend on your bike and the problem isn’t that you don’t feel cool in your baggy cargo shorts…it’s how bad your butt hurts! Even after relatively short rides!

The solution?

Cycling Shorts

The primary purpose of cycling shorts is to provide comfort. Designed specifically for men and women, cycling shorts make sure that padding is in the right places and seams are strategically placed to reduce chaffing, especially on rides in excess of 10 miles. Tight-fitting, flexible materials like Lycra and spandex are used to decrease air resistance and allow a full range of motion on your bike. Higher-end cycling shorts use complex, technical sports materials that increase breathability, reduce heat absorption and help block the rays of the sun and the chilling effect of the wind.

The most important features of properly constructed cycling shorts include a lack of seams in the crotch and extra padding to reduce chaffing and discomfort while riding. While there are a variety of pads, also known as chamois, the best come from providers like the Italian manufacturer Cytech, which is known all over the world for their incredible Elastic Interface® Technology.

Once you try cycling shorts, it’s not likely that you will want to ride without them again. A properly placed chamois in a well constructed cycling short will be the one “must-have” in your bike closet or drawer. Not only will you be able to ride longer, but you’ll feel stronger in your saddle (seat) because of the rejuvenating effect of the technical fabrics and performance enhancing design. (Seriously! We wouldn’t make this stuff up!)

Things to Consider when Buying Your First Pair of Cycling Shorts

1. Underwear. Cycling shorts are meant to be worn without underwear.
   
   
2. Budget. Cycling shorts can range from $20 to $200, so try to set a budget before you shop based on how you intend to ride. The higher the price, the more technical the fabrics and better the chamois.
   
   
3. Tight or Baggy. Tight-fitting shorts are best if you are primarily cycling on a road bike and/or for long distances. They offer the most comfort and aerodynamic fit. If you spend time off the bike, touring or commuting by bicycle, need pockets, or are more concerned with the look of the shorts than your speed on the bike, then “baggy” Mountain Bike shorts with an inner liner may be your best choice. 
   
   
4. Padding. Padding ranges from thick to thin, with triathlete shorts having the thinnest pad so athletes can swim, bike and run in the same shorts. Spending a few extra bucks for a better chamois is never a waste of money, since the difference in quality, durability and comfort may increase exponentially with each dollar spent. But, always read the customer reviews to make sure your money is well spent before you make an upgrade commitment. Properly designed cycling shorts will always have chamois that are designed specifically for men and women, so you should never buy a unisex cycling short. You’ll be sorry you did. (See We Use Premium Italian Chamois)
   
   
5. Panel Construction. Less expensive shorts usually have fewer panels of fabric, while the more technically designed and form-fitting bike shorts can have up to eight panels. Just being aware of the construction of the short will help you to have an expectation of the comfort and performance.
   
   
6. Waist Band or Bib.  Bib shorts that offer shoulder straps, rather than an elastic waist band, are the choice of all professional and elite cyclists. They decrease binding and discomfort around the midsection and will never feel as if they are moving or shifting (sliding down) while you are riding. While some people prefer bib shorts, other choose regular shorts. It’s completely up to the individual and their preference. Women that choose traditional cycling shorts may want to try those with a yoga-style waistband, which are designed to be cooler and less binding. Read more about why cyclists choose bib shorts.
   
   
7. Inseam. Cycling shorts come in a variety of inseam lengths. The shorter shorts work great for spin class, triathlons and a good tan, but most cyclists like an inseam that is just above the knee. Longer inseams stay in place better and prevent chaffing of the inner thigh on the saddle. 
   
   
8. Color. You’ll likely see cycling shorts in just about every color, pattern and design imaginable. Select what appeals to you based on your individual personality. Black shorts, however, are always a great place to start since they 1) match any jersey you might want to wear and 2) have a slimming effect.

About the Author

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

A

abandon:
When a rider quits a race for any reason.

aero:
Slang for aerodynamic or streamlined. Anything that helps a cyclist combat wind. Aero devices include handlebars, bullet-shaped helmets, jerseys, and skinsuits.

aero bars:
Handlebars or bolt-on (often called “clip-on”) bars made for road riding that put you in a streamlined position for more speed with the same effort. These usually include elbow pads, which support your weight. The bars place your hands in front of the body, where they poke a hole in the air, which decreases wind resistance. Using aero bars and finding an aerodynamically optimum riding position are the best ways to reduce your time in time trials, triathlons, even centuries. 

aero helmet:
A special helmet with a streamlined shape to reduce wind drag and offer an advantage in races against the clock. 

aerobic:
Exercise at an intensity that allows the body’s need for oxygen to be continually met. This intensity can be sustained for long periods.

aerodynamic, aero:
Cycling equipment designed for or a riding position that reduces wind resistance; aero for short.

alloy:
A blend of metals. Also slang for “aluminum.”

Alpe d’Huez:
A legendary Tour de France climb to the French ski station of the same name, Alpe d’Huez is renowned for its brutal steepness and 21 switchbacks, each bearing the name of a past Tour stage winner. The Alpe became the Tour’s first mountaintop finish when the then-unpaved climb was used in 1952. Fausto Coppi won the first stage to use the 8.6-mile, 7.9%-grade climb with a time of 45 minutes and 22 seconds. Now paved, debate remains as to who holds the record for the fastest ascent of the climber’s crown jewel. Marco Pantani is generally acknowledged to be the fastest at 37’35”.

aluminum:
A super-light, durable and affordable material that’s widely used for bicycle frames and components.

anaerobic:
Exercise above the intensity at which the body’s need for oxygen can be met. This intensity can be sustained only briefly.

anti-zipper ripple:
Jerseys featuring the anti-zipper ripple technology will have a shorter cut front, allowing for a skintight fit in the riding position. Not only does the design prevents excess fabric bulging, and thereby reduce discomfort and chaffing, it dramatically increases aerodynamics. (See: New to Cycling - Bike Jerseys) 

Anquetil, Jacques:
A French road racer who is the first person to win the Tour de France five times. Before the 1961 Tour he said he would warm the yellow jersey on day one and wear it all through the tour, a feat he indeed accomplished.

apex:
The shortest distance through a turn.

arm warmers:
Sleeves for keeping your arms warm. They’re easy to put on and remove and they easily fit in a jersey pocket. (See: New to Cycling - Arm, Leg & Knee Warmers)

attack:
An aggressive, high-speed jump away from other riders.

audax: 
A cycling sport in which  a group of participants attempt to cycle long distances within a pre-defined time limit, at a steady pace set by a road captain. Typically the group aims to cycle at 22.5 km/h.

autobus:
A stage racing term used to denote a group of racers riding near the back, who work together to finish the stage just before the time limit expires.

B

bacon:
Slang for scabs, cuts, scars and other scrapes and abrasions from crashing. See also: road rash.

bail:
To ditch (or toss away) your bike before a crash, oftentimes done mid-flight during a jump.

balaclava:
A thin hood that covers the head and neck with an opening for the face. It’s worn under the helmet to prevent heat loss in cold or wet conditions.

bead:
The edge inside a tire along each side’s inner circumference that fits into the rim.

bell lap:
In races with laps (such as criteriums, which typically race around city blocks, or cyclocross, which follows a fixed route) a bell is used to signal a one-lap mid-race contest where the winner of that lap gets a prize (called a prime), or that the riders are on the final lap.

bibs:
Also called bib shorts, they are cycling shorts with suspenders designed of Lycra or mesh to be lightweight, breathable and easy on your shoulders. They are the choice of professional cyclists because of their exceptional comfort. (See Why Cyclists Choose Bib Shorts)

biff:
Slang for crash.

big ringing: 
Riding a "big" gear. When the rider has his chain on the larger of the two front chainrings, allowing them to go for maximum speeds. Most often used on rolling or flat terrains.

blocking:
Legally impeding the progress of opposing riders to allow teammates a better chance of success.

blood glucose:
With some exceptions, glucose, or blood sugar, is the primary source of energy for the body’s cells.

blow up:
To suddenly be unable to continue at the required pace due to overexertion.

bonk:
A state of severe exhaustion caused mainly by the depletion of glycogen in the muscles because the rider has failed to eat or drink enough. Once it occurs, rest and high-carbohydrate foods are necessary for recovery.

bonus sprints:
During stage races, race organizers will designate several locations along the route where bonus points are given to the first three riders that cross an arbitrary sprint line. These sprints create a "race within a race" during each stage.

boot:
A small piece of material used inside a tire to cover a cut in the tread or sidewall. Without it, the tube will push through and blow out.

bottom bracket:
The part of the frame where the crankset is installed. Also, the axle, cups and bearings of a traditional crankset, or the axle, retainer rings and bearing cartridges of a sealed crankset.

bpm:
Abbreviation for beats per minute in reference to heart rate.

break, breakaway:
A rider or group of riders that has escaped the pack.

brevet:
Pronounced “brevay,” it is a long-distance event used to qualify riders for major randomness (see below) such as Paris-Brest-Paris. The typical brevet series has rides of 200, 300, 400 and 600 km.

bridge, bridge a gap:
To catch a rider or group that has broken away or opened a lead.

broom wagon:
The last vehicle in a race caravan, that “sweeps” the course and picks up crashed, broken-down and off-the-back riders who can’t continue.

bunch:
The main cluster of riders in a race. Also called the group, pack, field or peloton.

bunch sprint:
The mass dash for the line at the end of a stage when the whole race is still together. Despite the name, a bunch sprint isn't contested by the whole field - the riders at the front are the specialist sprinters and their lead-out men.

bunny hop:
A way to ride over obstacles such as rocks or potholes in which both wheels leave the ground.

C

cadence:
The number of times during one minute that a pedal stroke is completed. Also called pedal rpm.

cage:
The part of the front derailleur the chain passes through. Also, that thing that holds your water bottle (or bidon in the UK), which is called a bottle cage.

calipers:
That part of sidepull, centerpull and disc brakes that attaches to the frame and holds the brake shoes.

Campagnolo:
A revered Italian manufacturer of road components and wheelsets. Founded by Tullio Campagnolo in 1933.

campy:
Slang for Campagnolo.

cantilever brakes:
A type of brake comprised of two arms that bolt to posts attached to the frame and fork with a crossover cable that connect the two. Common on mountain and touring bikes.

captain:
The front person on a tandem.

caravan:
The motorized “circus” that accompanies most major professional stage races and even some amateur events, the caravan is composed of officials’ vehicles, motorcycle police, team cars, medical vans and photographers hanging precariously off the back of even more motorcycles.

carbohydrate:
In the diet, carbohydrates are broken down to glucose, the body’s principal energy source, through digestion and metabolism. Glycogen is stored in the liver and muscles. Carbs can be either “simple” (sugars) or “complex” (bread, pasta, grains, fruits, vegetables). One gram of carbohydrate supplies four calories.

carbo-loading:
A popular energy-boosting practice for the days before a race or event, where the cyclist consumes as many carbohydrates as possible to store fuel for the race. 

carbon fiber:
One of the lightest frame and component materials, carbon fiber (also called just carbon) is unique in that it’s a fabric, not a metal. This allows gossamer weights, incredible strength and impressive frame/fork compliance (vibration damping) because the fibers can be oriented in myriad ways.

cardiovascular:
Pertaining to the heart and blood vessels.

cassette:
The set of gear cogs on the rear hub. Also called a freewheel, cluster or block.

catch air:
When both wheels leave the ground, usually because of a rise or dip in the riding surface.

categories:
The division of racers based on ability and/or experience.

categorized climb:
Most of the Tour’s major ascents are ranked according to certain guidelines, though it’s not all set in stone. In decreasing order of difficulty, official climbs are rated 1, 2, 3, and 4, though the toughest climbs are considered “beyond category” (see: hors catégorie).

century:
A 100-mile ride.

chain suck:
When the chain sticks to the chainring teeth during a downshift and gets drawn up and jammed between the small ring and the frame.

chainring:
A sprocket on the crankset. There may be one, two or three. Short version is ring.

chainstay:
The thin frame tube that extends from the rear dropout to the bottom bracket, where the bike’s crankset is located. There is a chainstay on each side of the rear wheel.

chamois:
Pronounced like shammy, it's the pad found inside most cycling shorts that cushions, wicks and breathes to ensure comfort and protection. It also reduces friction and is seam-free to eliminate pressure points and chafing. Originally made of a thin leather just like the chamois you might use to dry your car, today most are made of synthetic material, which often even includes antibacterial properties for additional protection and comfort.

Champs-Élysées:
The famous cobbled boulevard in downtown Paris that hosts the finish of the final stage of the Tour de France. Riders make several laps of a circuit that takes them around the Arc de Triomphe, through the Place de la Concorde, and up and down both sides of the Champs.

chasers:
Those who are trying to catch a group or a lead rider.

chondromalacia:
A serious knee injury in which there is disintegration of cartilage surfaces due to improper tracking of the kneecap. Symptoms start with deep knee pain and a crunching sensation during bending.

circuit:
A course that is ridden two or more times to compose the race.

circuit training:
A weight training technique in which you move rapidly from exercise to exercise without rest.

classic:
Traditionally, a single-day European road race on the professional calendar. Examples include Paris-Roubaix, Milan-San-Remo and Liege-Bastogne-Liege.

cleat:
A metal or plastic fitting on the sole of a cycling shoe that engages the pedal.

climb categories:
Climb categories are used in the Tour de France to rate difficulty. Climbs are ranked on a scale of 1 to 3, with Category 1 being the most severe. Riders are awarded points toward the King of the Mountains competition based on two things: their order over the top and the climb’s difficulty. The harder the climb, the more points are available. There is also a “beyond category” climb called the Hors Categorie (HC). Its extreme difficulty makes it a big factor in stage races because better climbers can pick up more points here and make up time on their rivals.

clincher:
A conventional tire with a separate inner tube.

clipless pedals:
Composed of two parts, the pedal and the cleat, clipless pedals are similar to using ski bindings, which allow you to clip into your pedals for a more efficient pedal stroke. The “clipless” in the name refers to the old technique which required the use of toe clips and straps. 

clydesdale:
A large rider.

cog:
A sprocket on the rear wheel’s cassette or freewheel.

coldblack®:
A special finishing technology for textiles which reduces heat build-up and provides reliable protection from UV rays. 

compact crankset:

A double-chainring crankset designed to provide easier gearing by using smaller chainrings than found on standard cranksets. These typically feature 39 and 53-tooth rings, while compacts usually have 34 and 50-tooth rings.

contact patch:
The portion of a tire in touch with the ground.

corncob:
A cassette in which each cog is only one tooth larger than the previous one. Also called a straight block.

criterium:
A mass-start race covering numerous laps of a course that is normally about one mile or less in length. Also call a “crit.”

crosstraining:
Combining sports for mental refreshment and physical conditioning, especially during cycling’s off-season.

cyclocross:
A type of off-season bicycle racing (usually held October through January) around a loop course, which includes natural and man-made obstacles that force dismounting and running while carrying the bike. It was invented in Europe to keep racers fit through the winter.

cyclocross bike:
A bicycle designed for the rigors of cyclocross racing with a light, responsive and rugged frame, fork and wheels, plus wide gearing, grippy tires and ample mud clearance. Most typically employ disc brakes for their exceptional performance in adverse conditions. Cyclocross bicycles can be used for commuting, training, off-roading and training, too.

D

derailleur:
Also called a “shifter” or in England, a “mech,” a derailleur is a mechanism that literally derails the chain moving it to another cog or chainring. There are rear and front derailleurs. The rear shifts the chain across the cogs. The front moves the chain between the chainrings. You must be pedaling to shift and it’s best to use light pedal pressure when shifting.

directeur sportif:
French for “sport director,” the directeur sportif is responsible for managing almost all logistical concerns of the racing team he/she is in charge of. At the highest levels of cycling, the directeur sportif drives behind the peloton watching live race coverage on a dashboard-mounted TV and informs his team on proper race strategy via radio. He may also pass out drinks and help with medical or mechanical issues.

disc brake:
A type of brake system that uses discs (called rotors) that are attached to the wheel hubs and calipers attached to the frame that grip the rotors when the levers are squeezed. Discs provide maximum speed control and stopping power even in wet and muddy conditions. Plus, wheel damage won’t compromise braking the way it can with rim brakes since the rims are not relied upon for braking.

disc wheel:
A bicycle wheel with covers or a solid disc as opposed to having visible spokes. While disc wheels are heavy, they are extremely aerodynamic. They can also be very difficult to ride in a strong crosswind.

DNF:
What you don’t want to see next to your name after an event. It stands for Did Not Finish.

DNR:
Short for Did Not Race. If you register for a bicycle race or a century ride and then for some reason can’t be there to ride it, the officials will usually put DNR next to your name. DNS is also used, for Did Not Start.

DNS:
Short for Did Not Start. If you register for a bicycle race or a century ride and then for some reason can’t be there to ride it, the officials will usually put DNS next to your name. DNR is also used, for Did Not Race.

domestique:
A racer who sacrifices his own chance of victory to help a teammate win. Tasks of a domestique may include: carrying extra bottles and food for fellow riders, chasing breakaway groups, and even giving their bikes to the designated team leader should he/she have a mechanical problem. 

doping:
Originally meant in reference to blood doping, or withdrawing blood to re-inject it later on to boost red blood cell count and oxygen uptake. Now meant to include any performance-enhancing substances, whether chemical, physical or mechanical, which are banned from competitive use.

downshift:
To shift to a lower gear, i.e. a larger cog or smaller chainring.

drafting:
Riding closely behind another rider to take advantage of the windbreak (slipstream) and use about 20-30 percent less energy. Also called sitting in or wheelsucking.

drivetrain:
The components directly involved with making the rear wheel turn, i.e. the chain, crankset and cassette. Also called the power train.

dropout:
On a bike frame, the slots into which the front and rear wheel axles fit.

dropped:
When you’re not fit enough to ride with the group, you risk getting left behind, or “dropped.” 

drops:
The lower part of a down-turned handlebar typically found on a road bike. The curved portions are called the hooks.

E

eat it:
Slang for crash.

echappee:
French for "escapee," a cyclist who escapes from the pack. 

echelon:
A form of paceline in which the riders angle off behind each other to get maximum draft in a crosswind.

elastomer:
A compressible, rubber-like material used to absorb shock in some suspension systems.

electrolytes:
Substances such as sodium, potassium, and chloride that are necessary for muscle contraction and maintenance of body fluid levels. These can be replenished through electrolyte drinks and supplements such as Nuun.

endo:
To crash by going over the bike’s handlebar. Short for end over end.

enduro:
A type of mountain bike racing where the downhills are timed, and the uphills are mandatory but not timed but usually must be completed within a time-limit. Enduros typically take place over one or two days, however, week-long competitions also exist.

equipe:
French for "team."

ergometer:
A stationary, bicycle-like device with adjustable pedal resistance used in physiological testing or for indoor training.

F

faceplant:
Slang for a bicycle accident that results in your face contacting the pavement. 

false flat:
1. A surprisingly difficult section of road that looks flat but is actually slightly uphill. Usually, no matter how hard you pedal you go way slower than you think you should be going. 
2. A stretch on a long hill that looks flat and tricks you into thinking you’ve reached the top when there’s still more climbing to come.

fartlek:
A Swedish word meaning “speed play,” it is a training technique based on unstructured changes in pace and intensity. It can be used instead of timed or measured interval training.

fat:
In the diet it is the most concentrated source of food energy, supplying nine calories per gram. Stored fat provides about half the energy required for low-intensity exercise.

fat bike:
Not to be confused with “fat-tire bikes,” which is a moniker for mountain bikes, fat bikes are a new type of all-terrain bicycle that feature super-wide frames, wheels and tires (often over 4 inches wide), that make it possible to ride over snow and sand with ease.

feed zone:
A designated area on a race course where riders can be handed food and drinks.

ferrules:
Metal or plastic caps that fit on the ends of cable housing. There are several types. Some are used to provide a perfect fit between the housing and stops the housing fit into on the frame. Others customize the end of the housing to fit in the brake and shift levers. Pronounced as fair – rules.

field sprint:
The dash for the finish line by the main group of riders.

fixed gear:
A direct-drive setup using one chainring and one rear cog, as on a track bike. When the rear wheel turns so does the chain and crank; coasting isn’t possible.

flamme rouge:
A red flag that hangs from an inflatable banner 1K from the end of each stage to let the riders know the finish is approaching. 

flash:
Black on the outside, grey on the inside, this polyester hydrophobic “water-fearing” fabric from Swiss-manufacturer Eschler pushes water and heat away from the skin. With the durability of nylon on exterior and the comfort of polyester on interior, this lightweight, breathable fabric is extremely flexible and Eco-friendly. 

freewheel:
A cluster of cogs that’s screwed onto the rear wheel. It includes the bearings and drive mechanism. “Freewheel” also means to “coast.” 

full tuck:
An extremely crouched position used for maximum speed on descents.

G

gap:
The amount of time or distance between a rider or group of riders and another rider or group of riders.

gear ratio:
This is used to compare gearing. For example, on a road bike with 18 gears, there are 2 chainrings and 9 cogs. To check the gearing, count the teeth on the cogs and chainrings and create a chart with the rings on top and the cogs on the side. Then, to calculate each gear ratio, divide the chainring by the cog and multiply by 27 (rear wheel diameter). Put the numbers in the chart so you can compare and understand. The larger the number, the harder it is to pedal the gear. By comparing the numbers, it’s possible to find overlapping gears and gaps that you might want to change to improve the gear ratios.

general classification:
The overall standings or leader board in a stage race, representing each rider's total cumulative time in the race. Often referred to as GC. The rider with the lowest time is number one on the G.C.

giro d’Italia:
In English, the Tour of Italy. It is the second most important stage race on the professional calendar after the Tour de France and one of the three Grand Tours.

glutes:
The gluteal muscles of the buttocks. They are key to pedaling power.

glycogen:
A fuel derived as glucose (sugar) from carbohydrate and stored in the muscles and liver. It’s the primary energy source for high-intensity cycling. Reserves are normally depleted after about two-and-a-half hours of riding.

glycogen window:
The period within an hour after exercise when depleted muscles are most receptive to restoring their glycogen content. By eating foods or drinking fluids rich in carbohydrate, energy stores and recovery are enhanced.

gorp:
“Good ol’ raisins and peanuts,” a high-energy mix for nibbling during rides. Can also include nuts, seeds, M&Ms, granola, etc.

grand départ:
French for “great departure,” it’s the start of the Tour de France. This often takes place in France itself, but has increasingly gone to foreign cities to generate international interest in the race.

grand tour(s):
The three most prestigious road races in professional cycling, each held annually over the course of three weeks: the Giro d’Italia in May, the Tour de France in July and the Vuelta a España in August.

granny gear:
The lowest gear ratio, combining the small chainring with the largest cassette cog. It’s mainly used for very steep climbs. Named after the gear that grandmothers use most frequently.

granny ring:
The smallest of the three chainrings on a triple crankset.

green jersey (maillot vert):
First awarded in 1953, it goes to the leader of the Points Classification. Riders can earn these points at stage finishes and certain mid-stage sections (see: intermediate sprint). Flat stages award the most green jersey points, which is why field sprinters often win the competition.

grupetto:
Italian for "small group." Large groups of dropped riders that often form at the back of the race on mountain stages are called grupettos. Grupettos are generally filled with sprinters and riders who have finished working for their team leaders that day.

H

hammer:
To ride strongly in big gears..

hamstrings:
The muscle on the back of the thigh, not well developed by cycling.

hanging in:
This is what you do when you’re tired on a group ride, but keep trying and manage to stick to the back of the group.

headset:
The parts at the top and bottom of the frame’s head tube, into which the handlebar stem and fork are fitted.

head tube:
The frame tube that the fork fits into.

Hinault, Bernard:
French road racer known as Le Patron (The Boss) or Le Blaireau (The Badger) for his aggressive riding style and ownership of the peloton. He won the Tour de France five times in the late 1970's and early 1980's.

hors catégorie:
French for “beyond category,” a rating reserved for the most challenging climbs, such as the Alpe d’Huez. (See: Categorized Climbs)

hybrid:
A bike that combines features of road and mountain bikes. Also called a cross bike.

hydrate:
To drink. Do it often while riding! (See: Cycling and Hydration)

I

Induráin, Miguel:
Spanish road racer known as "Big Mig" who won the Tour de France five times between 1991 and 1995. He is the only five-time winner to achieve those victories consecutively.

intermediate sprint: 
Found in the middle of each stage, this section awards points in the Tour’s green jersey competition. The first 15 riders to cross the line at these locations earn points.

intervals:
A structured method of training that alternates brief, hard efforts with short periods of easier riding for partial recovery.

J

jam:
A period of hard, fast riding.

jersey:
A shirt made for cycling. Jerseys are often brightly colored for visibility when riding. And they’re made of fabrics that wick moisture away from the skin to keep you dry and comfortable while pedaling. Usually they have rear pockets for carrying energy food, tools and clothing you might need or have removed. And, they often have long zippers, which are great for cooling off on hot days. 

jump:
A quick, hard acceleration.

K

King of the Mountains (KoM):
A competition for the best climber, which runs on a points system similar to the sprinters jersey. In the Tour de France, the leader wears a polka dot jersey.

kit:
A cycling jersey and shorts, typically with matching artwork, is called a kit.

knee warmers:
Sleeves worn over your knees and lower legs to keep the all-important leg muscles, tendons and ligaments warm. Knee warmers are easier to take off and tuck in a jersey pocket than tights are, which is why they’re favored by many riders. 

L

lactate threshold (LT):
The exertion level beyond which the body can no longer produce energy aerobically, resulting in the buildup of lactic acid. This is marked by muscle fatigue, pain and shallow, rapid breathing. Also called anaerobic threshold (AT).

lactic acid:
A substance formed during anaerobic metabolism when there is incomplete breakdown of glucose. It rapidly produces muscle fatigue and pain. Also called lactate.

lanterne rouge:
This is the competitor in last place in a cycling race such as the Tour de France. The phrase comes from the French “Red Lantern” and refers to the red lantern hung on the caboose of a railway train, which conductors would look for in order to make sure none of the couplings had become disconnected.

LBS:
Local bike shop.

leadout:
A race tactic in which a rider accelerates to his maximum speed for the benefit of a teammate in tow. The second rider then leaves the draft and sprints past at even greater speed near the finish line.

leadout man:
A rider who specializes in providing a wheel for a sprinter to follow in the final stages of a race. Nestled in the lead-out man's slipstream, the sprinter waits for the final possible moment, then accelerates for the line as the lead-out man pulls to one side. Pairings of sprinter and lead-out man often travel together from team to team, but not always.

LeMond, Greg:
The first (and only officially recognized) American to win the Tour de France. He won 3 times in 1986, 1989 and 1990.

lieutenant:
The team leader’s right-hand man who helps keep things organized during the stage. The lieutenant also plans and executes strategy, like chasing down breakaways or setting up the final sprint.

line:
Or, “the line.” “The good line,” this is the best path through a technical section. “The line” can also mean the finish line.

LSD:
Long, steady distance. A training technique that requires a firm aerobic pace for at least two hours.

lycra:
A fabric made by DuPont that’s highly breathable, stretchy and comfortable. It’s widely used in cycling clothing because it fits so nicely and moves so well with the body when you’re riding. It’s also extremely durable.

M

maglia rosa:
Italian for “pink jersey,” the maglia rosa is the jersey worn by the current race leader in the Giro d’Italia (Tour of Italy), which is the second most important professional stage race after the Tour de France. “Maglia rosa” is also used to refer to the race leader himself. TV commentators might say, “The Maglia Rosa is riding well today.” The jersey’s color comes from the Italian sports tabloid and race sponsor, La Gazzetta dello Sport, which is printed on pink paper.

maillot à pois rouges (polka dot jersey):
First given in 1975, it goes to the leader of the King of the Mountains competition in the Tour de France. Riders earn points at the top of each categorized climb.

maillot blanc (white jersey):
Created in 1975, it recognizes the Best Young Rider in the Tour de France, or the rider under age 26 with the highest position on the General Classification.

maillot jaune (yellow jersey):
Pronounced mayo – june, it is French for yellow jersey and what the leader and winner of the Tour de France wears.

maillot vert (green jersey):
First awarded in 1953, it goes to the leader of the Points Classification in the Tour de France. Riders can earn these points at stage finishes and certain mid-stage sections (see: intermediate sprint). Flat stages award the most green jersey points, which is why field sprinters often win the competition.

mash:
Pushing hard on the pedals.

mass start:
Events such as road races, cross-country races and criteriums in which all contestants leave the starting line at the same time.

mechanical:
Slang for a problem with the bicycle. "He had a mechanical."

Merckx, Eddie:
One of the greatest road racers in cycling history, dubbed the “Cannibal” for how he devoured opponents often riding off the front seemingly effortlessly. “Eddie” as he is commonly called, won the Tour de France 5 times.

messenger bag:
A type of pack favored by bike messengers (because they can get into it without removing it), that’s slung over the head and shoulder bandolier style.

metric century:
A 100-kilometer ride (62 miles).

minuteman:
In a time trial, the rider who is one place in front of you in the starting order. So called because in most TTs riders start on one-minute intervals.

moto:
A moto is song for a motorcycle used in in racing. Some motos are for officials while others are used by journalists ride TV to report the standings, time gaps and rider issues. (See: What It’s Like to Ride a Race Motorcycle in the Tour de France)

motorpace:
A training technique involving riding behind a car or motorcycle to develop the ability to ride at higher speeds. It’s not a good idea to try this behind the family car, for safety, special roller devices are used on the backs of real motorpacing vehicles.

mountain climb classifications:
Large mountain climbs are normally classified according to their difficulty. Category 4 is the easiest, followed by Categories 3, 2, 1, and the Hors-Categorie (which is the hardest). Mountain climbs are classified according to their length and the average gradient of the road's incline.

mudguards:
Fenders.

musette:
Also called a musette bag, this pouch with shoulder strap is stuffed with food and handed to racers as they pass through the feed zone.

N

neutral support:
At a ride or race, neutral support means if you have a mechanical issue there is assistance on the course available to all riders (versus in racing where team riders receive support from their own mechanics who will not help other riders).

neutral zone, neutral section:
Usually reserved for racing, a neutral zone is a section of the course where you’re not allowed to race and have to remain behind the lead vehicle(s). For example there might be a neutral zone for a few miles to allow the race vehicles and competitors to get across a strip of highway before getting onto the official racecourse. Once on the course, the lead vehicles will typically signal the field to start racing and then speed up the road.

nipple:
Also called a “spoke nipple,” this is an oddly shaped nut that attaches to the end of the spoke, usually found at the rim. You turn nipples with a spoke wrench to true the wheel.

O

off the back:
Describes one or more riders who have failed to keep pace with the main group. Also referred to as OTB.

off-the-front:
Rolling away from the group on a training ride or race. Considered rude if it’s an easy day or friendly spin and apt to turn any group ride into a race. It also means being well ahead of the pack in a race. So, if you attacked and no one stayed with you, you’d be off the front.

organ donor:
Cycling slang for one who rides without a helmet.

orthotics:
Custom-made supports worn in shoes to help neutralize biomechanical imbalances in the feet or legs.

overgear:
Using a gear ratio too big for the terrain or level of fitness.

overlap wheels:
The dangerous practice of positioning yourself on a group ride so that your front wheel overlaps someone’s rear wheel. If that person swerves, their wheel will hit yours, and you will almost always crash or eat it.

overtraining:
Deep-seated fatigue, both physical and mental, caused by training at an intensity or volume too great for adaptation.

oxygen debt:
The amount of oxygen that must be consumed to pay back the deficit incurred by anaerobic work.

P

paceline:
A line of riders (all it takes is two, yet the more there are, the better it works) traveling closely together and taking turns in the lead in order to save energy, share the work and travel more quickly than possible if riding alone. There are many types of pacelines, such as single and double ones, but the goal is always the same, to cover the distance more efficiently by riding closely together, sharing the work of riding in front and breaking the wind, while your riding partners rest and get ready for their “pull” at the front when the time comes. 

pack:
Or “the pack,” this is used to refer to the main group of riders sticking together in an event or race.

pack fodder:
Negative term used by more aggressive riders about those riding with the group who never take a pull at the front.

palmarès:
A bicycle racer’s list of achievements, accomplishments or wins.

panniers:
Bags that mount to front and/or rear racks for carrying gear, primarily used for touring or commuting. Also called “saddlebags.”

Paris-Brest-Paris:
A historic race which is one of the most important randonneuring event of the cycling season. It travels from Paris to Brest and back to Paris, a distance of 745 miles (1,200 kilometers) that must be completed in 90 hours. While food and rest stops are allowed, riders must be self-supported carrying the spares and all equipment needed such as lighting, fenders, rain gear, etc. PBP goes back to 1891 and takes place every four years in August. To qualify you must complete a series of rides called “brevets,” 200, 300, 400 and 600K in length. Riders who manage to qualify and finish PBP within the time limit get their names entered in the official records of the Audax Club Parisien, and have the satisfaction of knowing they conquered one of the toughest events in all of cycling.

Paris–Roubaix:
A one-day road race in northern France, starting north of Paris and finishing on the Belgian frontier. From its beginning in 1896 until 1967 it started in Paris and ended in Roubaix; since 1968 the start has been in Compiègne (about 85 kilometres (53 mi) north-east from Paris centre). The finish is still in Roubaix. Famous for rough terrain and cobblestones, it is one of the classics of the European calendar, and contributes points towards the UCI World Ranking. It has been called “Hell of the North.”  

patch kit:
A kit for repairing flat tubes. It usually comes in a small plastic box and includes patches, glue and sandpaper.

pavé:
French for a cobblestone road.

peak:
A relatively short period during which maximum performance is achieved.

peloton:
The main group of riders in a race or large event.

pinch flat:
An internal puncture marked by two small holes caused by the tube being squeezed against the rim. It results from riding into an object too hard for the air pressure in the tube. Also called a snakebite.

polka dot jersey (maillot à pois rouges):
First given in 1975, it goes to the leader of the King of the Mountains competition in the Tour de France. Riders earn points at the top of each categorized climb.

portage:
To carry your bike.

power:
The combination of speed and strength.

presta:
The narrow European-style valve found on some inner tubes. A small metal cap on its end must be unscrewed before air can enter or exit.

prime:
A special award given to the leader on selected laps during a criterium, or the first rider to reach a certain landmark in a road or cross-country race. It’s used to heighten the action. Pronounced “preem.”

prologue:
A short stage held as the opener of the Grand Tours. It’s usually less than 5 miles long and designed mainly as a showcase kick-off (and a way to get the yellow jersey on someone’s back right away).

protein:
In the diet it is required for tissue growth and repair. Composed of structural units called amino acids. Protein is not a significant energy source unless not enough calories and carbohydrate are consumed. One gram of protein equals four calories.

psi:
Abbreviation for pounds per square inch. The unit of measure for tire inflation and air pressure in some suspensions.

publicity caravan:
A huge procession of vehicles that traces the day’s route before the pack. Each Tour sponsor has at least one car, making the caravan bigger than the race itself in terms of personnel.

pull, pull through:
Take a turn at the front.

pull off:
To move to the side after riding in the lead so that another rider can come to the front.

puncheur:
French for "puncher", a rider who specializes in rolling terrain with short, steep climbs. Classics specialist Philippe Gilbert is prehaps one of cycling's most famous puncheurs.

pursuit:
A track cycling event where riders start on opposite sides of the track and race over a set distance (4K for men, 3K for women). The racer who finishes the distance the quickest wins. It’s an exciting event to watch as you can see who is ahead and a rider might even catch his opponent.

pusher:
A rider who pedals in a large gear at a relatively slow cadence, relying on the gear size for speed.

Q

quadriceps:
The large muscle in front of the thigh, the strength of which helps determine a cyclist’s ability to pedal with power.

queen stage:
The hardest, most demanding stage of a stage race and is always in the high mountains.

quick release:
A clamping mechanism used to hold on wheels and sometimes used to secure seatposts in the frame. Quick releases make it easy to remove wheels for storage or flat-tire repair. You’ll also find quick releases on seatposts and sometimes other parts such as handlebars on some folding bicycles.

quick‑release skewer:
The part of the quick-release mechanism that passes through the part it secures. Also called the quick-release “rod.”

R

RAAM:
The Race Across America, contested from the west coast to the east every year since 1982.

radial spoking:
This is a spoke pattern on which the spokes run directly from the hub to the rim without crossing other spokes.

rainbow jersey:
The jersey earned and worn by the world road-race champion. It sports the rainbow stripes (green, yellow, black, red and blue).

rainbow stripes:
Symbol of the world road-race champion and often used to decorate components and clothing associated with the title. The stripes are green, yellow, black, red and blue.

randonnee:
A long-distance event in which riders must navigate a prescribed course while passing through intermediate checkpoints within certain time limits.

randonneur:
A cyclist who does long-distance endurance riding with no outside support, typically not for competition but to complete the course within a certain time limit. According to Randonneurs USA “friendly camaraderie, not competition, is the hallmark of randonneuring.” Randonneuring goes back to the beginnings of cycling. The most famous event is Paris-Brest-Paris, a 746-mile test that has to be completed within 90 hours. 

reach:
The combined length of a bike’s top tube and stem, which determines the rider’s distance to the handlebar.

rear triangle:
That part of a bicycle frame comprised of the seat tube, chainstays and seatstays. It’s called a “rear triangle” because it’s behind the frame’s “main triangle,” which is made up of the seat tube, top tube, down tube and head tube.

recovery bar:
An energy food that’s eaten after rides to recover more quickly.

recovery drink:
An energy drink for after rides to recover more quickly. 

recumbent:
Bicycles designed around a reclined instead of an upright body position. On recumbents you sit in a seat that resembles a lawn chair (complete with backrest) and pedal with your legs out in front of your body. These unique bicycles come in a variety of configurations but all offer great comfort because they support more body weight and eliminate pressure on the hands, arms, neck, etc.

repair stand:
Also called a “workstand,” this is a support that holds your bicycle in the air to make maintenance and repair easy (and save your lower back).

repetition:
Each hard effort in an interval workout. Also, one complete movement in a weight-training exercise; rep for short.

resistance trainer:
A stationary training device into which the bike is clamped. Pedaling resistance increases with pedaling speed to simulate actual riding. Also known as an indoor, wind, fluid, or mag trainer (the last three names derived from the fan, liquid, or magnet that creates resistance on the rear wheel).

revitaillement:
French for taking on food and drink, usually in the feed zone. Contrôl de revitaillement is French for the Feed Zone.

rim:
The outermost part of the wheel. The tire mounts to the rim. On bicycles with caliper hand brakes (not disc brakes), the rim is part of the braking system.rim cementAlso called “glue”, this is the adhesive that’s applied to rims to mount sew-up (also called “tubular”) tires.

rim strip:
The cloth or rubber strip inside a wheel that keeps the spoke holes/nipples from poking holes in the tube.

road furniture:
Concrete medians and barriers put in roads to slow traffic. The roads of northern Europe, in particular, are filled with road furniture and it can make bicycle racing there dangerous.

road rash:
Also called a “raspberry,” “strawberry” or “bacon,” this is the painful scrape(s) suffered from crashing and sliding down the road.

roadie:
Someone who favors road riding.

road race:
A mass-start race on pavement that goes from point to point, covers one large loop or is held on a circuit longer than those used for criteriums.

rock garden:
A section of trail with so many large, immovable rocks, it takes skill to ride through it without putting your foot down or walking.

rollers:
1. A series of small hills on a track or trail that are typically rolled (coasted) or manualed over (extended wheelie), not jumped.
2. An indoor training device comprised of a frame holding 3 or 4 rollers on which you place your bike to pedal in place. The rollers let you pedal in place and steer as you would riding outdoors. Unlike on stationary trainers, you must balance to ride rollers (unless yours are equipped with a bicycle support).

roof rack:
A rack for carrying bicycles that mounts to the roof of your car. 

road rash: any skin abrasion resulting from a fall. Also called crash rash.

rollers: an indoor training device consisting of three long cylinders connected by belts. Both bike wheels roll on these cylinders so that balancing is much like actual riding.

rotor:
The “disc” part of disc brakes, rotors are the thin, flat circular metal plates that attach to the hubs and are what the brake calipers grip to slow and stop your bike when you squeeze the brake levers.

rouleur:
A rider who specializes in steady, consistent riding. Rouleurs are often 'super-domestiques' able to provide a wheel for the team leader for hours at a time.

route sheet:
A type of map handed out at the beginning of organized rides that simply lists every turn on the course and the distance to it. Much easier to follow while riding than using a map. Sometimes called a “turn sheet.”

RPM:
For Revolutions Per Minute, this is how you calculate your “cadence,” or pedaling speed. Simply count the number of complete pedal revolutions (one side) you do in 15 seconds and multiply by 4 to determine how fast you’re spinning. A good target for fitness riders is to maintain 70 to 90 RPM.

S

saddle:
Also called a “seat,” this all-important device supports you and has a lot to do with how comfortable you are when riding.

saddle sores:
Skin problems in the crotch that develop from chafing caused by pedaling action. Sores can range from tender raw spots to boil-like lesions if infection occurs.

saddle time:
Time spent cycling.

sag wagon:
A motor vehicle that follows a group of riders, carrying equipment and lending assistance in the event of difficulty. Also called the broom wagon. SAG is an acronym for “support and gear” or “support and grub.”

schrader:
An inner tube valve identical to those found on car tires. A tiny plunger in the center of its opening must be depressed for air to enter or exit.

seatstay: 
The thin frame tube that extends from the rear dropout to the top of the seat tube. There is a seatstay on each side of the rear wheel.

set: in intervals or weight training, a specific number of repetitions.

schwag:
Also, sometimes called “swag,” it’s free bicycle goodies, such as posters, caps, bottles, stickers etc. you pick up at cycling events, races, shops.

scratch race:
A track racing term for a race over a given distance or a race in which all riders start on equal terms (from scratch).

scream:
To ride really fast.

sealant:
Typically a latex-based liquid with some type of small particle mixed in that’s put inside tubes and tubeless tires to fix flats before they can happen. The sealant particles seal the hole almost immediately so you can keep right on riding.

sealed bearings:
This type of bicycle bearing is protected from water, sand and dirt with some type of shield, which means the bearing runs longer and requires maintenance less often. Many high quality bicycle bottom brackets, headsets and hubs feature sealed bearings.

seat:
This is a term used when installing bicycle tires (car tires too). To “seat” a tire, or “seating” tires means getting the tire beads (the edges of the tire) sitting just right on the rim. When you spin the wheel and watch the bead lines on both sides, they should sit just above the rim all around the wheel. If they dip or bulge anywhere, let the air out of the tire and try again or the tire may come off the rim while you are riding.

seat bag:
Also called a “seat pack,” this is a bag that attaches beneath the seat for carrying essentials.

seat tube:
The frame tube that the seatpost fits into.

seatpost:
The component that the saddle attaches to.

seatstays:
The twin small-diameter frame tubes that straddle the rear wheel and run from the seat tube to the rear axle.

sew-up glue:
The adhesive applied to the rim and tire to mount a sew-up tire (also called a “tubular tire”).

sew-up tire:
Also called a “tubular tire,” (because the tire is shaped like a tube), this is a type of tire that’s glued onto the rim and features a casing that’s sewn around the tube. Professional road racers favor tubulars because the tires are extremely lightweight and have a round cross-section, which improves ride quality.

Shimano:
Japanese manufacturer of bicycle components. Founded by Shozaburo Shimano in 1922.

shimmy:
A dangerous side-to-side front-end oscillation while riding caused by a damaged or in-need-of-repair bicycle, or road/trail conditions. It starts off slowly and gets worse and can easily lead to losing control and crashing. To stop a shimmy, clamp your knees against the top tube and slow down. If it happens often have your bicycle checked for problems. Also called “speed wobble.”

Silhouette™ Engineering:
Proprietary technology developed by Indy freelance that makes bib shorts even more comfortable in your riding position.

singlespeed:
An off-road bike with one gear. Some races have singlespeed cross-country events. Singlespeeders like the simplicity of the bikes and the demands of racing without gears (if a hill’s too steep, they walk).

singletrack:
A trail so narrow that two cyclists can’t easily ride side by side, which makes passing difficult or impossible.

sit bones:
Also called the “sitz bones” and “ischial tuberosities,” these are the two bony points of the pelvis that rest on the bicycle seat. For maximum comfort you want a seat that is the right width to support and pad your sit bones.

sit on a wheel:
To ride in someone’s draft.

skid-lid:
Slang for helmet.

skipping:
This is a symptom of a worn drivetrain. When a cog (or chainring) gets worn the chain will not be carried properly, meaning you will experience a sudden and disconcerting lurch in the pedal stroke accompanied by a strange popping sound when attempting to pedal hard. What is happening is the chain is riding up and over the teeth on the cog and slamming back down again. 

slicks:
Tires with so little tread that they appear bald. Very fast and grippy.

slingshot:
To ride up behind another rider with help from his draft, then use the momentum to sprint past.

slipstream:
The pocket of calmer air behind a moving rider. Also called the draft.

snakebite:
See pinch flat.

snap:
The ability to accelerate quickly.

soft-pedal:
To rotate the pedals without actually applying power.

softtail:
A full-suspension mountain bicycle.

soigneur:
A member of team staff who looks after the riders, performing duties such as giving massages, handing up food and water bottles, seeing that riders get to their hotels and so on. (See: Livestream with a Rally Cycling Soigneur)

solvent:
A spray or drip liquid that penetrates and cuts built-up grime and grease. It’s great for cleaning drivetrain components. Also called “degreaser.”

SPD:
Shimano’s brand of clipless pedals. They’re so popular that some cyclists refer to all clipless pedals as “SPDs” or “spuds.”

speed:
The ability to accelerate quickly and maintain a very fast cadence for brief periods.

speedwork:
A general term for intervals and other high-velocity training, such as sprints, time trials and motorpacing.

spin:
To pedal at high cadence.

spindle:
Another term for axle.

spinner:
A rider who pedals in a moderate gear at a relatively fast cadence, relying on pedal rpm for speed.

spokes:
The usually metal rods that run between the wheel hubs and rims. Spokes come in different shapes, materials, thicknesses and lengths.

spoke wrench:
A small tool used for loosening and tightening spokes to true wheels. Not to be used carelessly!

sports tourer:
A type of bicycle with a lively ride and load-carrying capacity. Sports tourers are ideal for “credit card touring” (traveling at a good clip with a light load and spending nights in hotels). They often include wide-range gears for easy hill climbing too.

sprint:
1. An all-out sharp burst of speed (usually covering no more than about 200 yards) at the end of a race to go for the win.
2. In track cycling, a sprint is a type of race in which two riders compete one-on-one. Unlike pursuits, the riders start next to each other in a sprint race.

sprinter:
A rider who is capable of accelerating very quickly at the end of a race. Sprinters are born, not made: you need a high proportion of 'fast-twitch' muscle and steely nerve to go shoulder-to-shoulder with a dozen similarly gifted riders at 70km/h.

sprocket:
The parts that the chain rests on. There are front and rear sprockets, called respectively “chainrings” and “cogs.”

squadra:
Italian for team

Sram:
A bicycle component manufacturer based in Chicago, Illinois. It was founded in 1987 by Stan Day, Scott Ray King and Mike Mercuri. 

squirrel:
A nervous or unstable rider who can’t be trusted to maintain a steady line.

stage race:
A multi-day event consisting of various types of races. The winner is the rider with the lowest elapsed time for all races (stages). The Tour de France is the most famous stage race.

stainless steel:
A type of high-grade metal widely used for quality bicycle spokes because it’s strong and won’t rust.

stem:
The part that holds the handlebars. Sometimes called a “gooseneck,” or “tiller.”

stoker:
The rear cyclist on a tandem.

straight block:
A cassette with cogs that increase in size in one-tooth increments.

summit finish:
Stages that end atop a categorized climb are called summit finishes. Time gaps here are usually large as climbs separate riders into groups, with often one rider winning alone or “solo.”

suppleness:
A quality of highly conditioned leg muscles that allows a rider to pedal at high cadence with smoothness and power. Also known by the French term, souplesse.

swingoff:
Abruptly disengaging from a formation to move from the wind-battered lead position to sheltered rear when your stint at the front is over.

switchback:
A 90-degree or greater turn.

T

29er:
A mountain or off-road bicycle with 29-inch wheels.

taco’d:
A term used to describe a seriously damaged wheel that appears folded over like a taco.

take a flyer:
To suddenly sprint away from a group.

taking a pull:
Going to the front of the group and staying there for a while to give followers a rest.

tandem:
A bicycle built for two.

tapered steerer:
A modern fork design where the base of the fork steerer tube is larger diameter than the top. This stiffens the front end without adding weight and improves handling and sprinting. Typically, tapered steerers measure 1 1/8 inch at the top and 1 1/2 at the bottom, but other sizes are available.

team car:
The car that the team's directeur sportif, a soigneur and a mechanic ride in. The team car is the team's mobile base on the road and from here the directeur sportif dictates strategy and the mechanic and soigneur look after the riders.

team leader:
The team's best rider, for whom the rest of the team is working to achieve a goal like the overall victory, or the points jersey.

team captain:
Sometimes but not always the team leader. The team captain is in charge of what happens out on the road, relaying information and instructions to and from the directeur sportif. If the team captain is not the team leader, then a very experienced rider will take the role.

team time trial (TTT):
A race against the clock with two or more riders working together.

tea party:
When a whole group of riders stops and chats, and nobody seems to want to ride on.

technical:
Something challenging to ride. In mountain biking, it’s a trail that’s full of roots, rocks, turns, varying angles and/or other obstacles. On the road it could be a twisty descent with off-camber turns and/or rough, potholed pavement.

tempo:
1. A steady, hard, but not too hard pace, set at the front of a group of riders. Sometimes a faster tempo will be set for the peloton to make up time. 
2. A cycling workout effort level, tempo is below time-trial effort, but above aerobic pace. It’s often the pace you can hold for an hour or so.
3. Tempo is also a type of track race where two points are awarded to the first person to cross the line each lap, and one point to the second-place rider. The rider with the most points at the end of the race wins.

tête de la course:
French for “head of the race,” it refers to the rider or riders in the lead at any given point on a stage.

thrash:
1. To beat on your bike or equipment by slamming it around and riding hard.
2. Sloppy or poor riding skills.

thread less headset:
A type of steering mechanism (called a “headset”) that’s compatible with a fork that has a steerer (the topmost tube) that’s unthreaded. These are common on most mountain and road bikes.

three-hour tour:
A ride that looks like a piece of cake at the outset but turns out to be a death march. Derived from the theme song to “Gilligan’s Island.”

throw the bike:
A racing technique in which a rider thrusts the bike ahead of his or her body at the finish line, gaining several inches in hopes of winning a close sprint.

ti:
Pronounced “tie,” it’s the periodic-table abbreviation for titanium, and just about the only chemistry-class vestige that a rider should sprinkle into the conversation.

tifosi:
Italian sports fans, sometimes fanatical in their devotion to an athlete or team.

time bonus:
Time bonuses are awarded in some stages for the top finish positions, and for intermediate 'bonification' sprints in stages. Time bonuses are generally only on offer in the first week of the Tour and the idea is to generate some more exciting racing, giving the sprinters a chance of wearing the yellow jersey even if they are a few seconds behind after the prologue.

time cut:
Mostly applicable to the Grand Tours, where all riders must finish each stage within a certain percentage of the winner's time to remain in the race. Those who are unable to make the cut are disqualified from the race.

time limit:
Riders in each day's stage must finish with a certain percentage of the winner's time or they are eliminated from the race and not allowed to start the next day. The exact percentage varies according to the type of stage, the terrain and the speed. For a fast, flat stage it can be as low as five percent, while for a slow, mountain stage it can be 16 or 17 percent. In certain circumstances the race organisers have discretion not to eliminate riders, for example if doing so would eliminate a very large part of the field. 

time trial (TT):
Bicycle race event in which individuals or small teams of riders ride the same route and distance separately for elapsed time. Time trials are generally started at preset intervals and held on an out-and-back or circuit course, and are generally 15 or 40 km, but dozens of lengths are sanctioned.

toe clips:
A clip-and-strap system that connects a rider’s feet and toes to her pedals. Toe clips usually don’t require special shoes.

tombstone:
Little rock protruding out of the trail which you don’t notice because you are having a heart-attack climbing the hill.

top tube:
The part of the frame that attaches the head tube to the seat tube

topo:
Short for United States Geological Survey topographic map. 

tops: 
The part of a drop handlebar between the stem and the brake levers.

tornado:
To balance on your front wheel while turning your back wheel 90-180 degrees in either direction.

track bike:
A bicycle made for track (also called “velodrome”) racing. These bikes resemble road-racing models but have only one gear and no brakes. The gear is “fixed,” which means you can’t coast. You control speed by holding back on the pedals.

Track Left!:
A signal to gape at the passing rider on your left, generally accompanied with a sharp movement to veer right into his path.

Track Right!: 
A signal to the slowpoke ahead to look around for a hidden turnoff to the left, so he’ll get the hell out of your way because there isn’t any room to pass on singletrack anyway.

trackstand:
A maneuver where the rider stops the bike and attempts to remain standing.

track wobble:
When the rider stops the bike and attempts to remain standing, but can’t do it very well. Characterised by rolling forward, violent movements of the front wheel, and a distressed expression on the rider’s face. See track stand, above.

trail:
The distance between a line drawn straight up from the center of the bottom bracket to the nose of your saddle, generally 30 to 50 mm. The seat tube angle determines this, being less for sprinting frames, more for touring frames.

trail swag:
Equipment or accessories dropped by other bikers and found on the trail.

trials:
The art of hopping onto large objects on your bike, for those who can’t go fast and have no endurance. Not to be confused with Time Trials, which is just the opposite.

training effect:
The result of exercise done with an intensity and duration sufficient to bring about positive physiological changes.

travel:
In suspensions, the maximum distance a fork or rear shock can compress.

triathlon:
A race comprised of a swimming, cycling and running leg.trick1) A bicycle stunt. 2) Something high-tech or custom as in, “That wheelset is trick!”

triple:
1. Short for triple chainring.
2. A bicycle built for 3 people, also called a “triplet.”

truing stand:
An apparatus that holds a wheel and features indicators that make it easy for a mechanic to remove wheel wobbles and hops. It’s also used for truing and tensioning new wheels.

tubular:
A lightweight tire that has its tube sewn inside the casing. Also called a sew-up. The tire is glued to the rim.

tuck:
A riding position, generally a contorted one with the head and torso low, back flat, and arms close in for aerodynamics.

turkey:
An unskilled cyclist.

turnaround:
The point where the riders reverse direction on an out-and-back time trial course.

U

ultra cycling:
Used to describe the side of the sport involving the longest endurance events. Also calledultramarathon.

Ultramarathon Cycling Association:
The event-sanctioning, record-keeping and informational organization for ultra riders.

unweight:
The act of momentarily lightening the bike through a combination of body movement and position. It’s integral to jumping over things such as potholes or railroad tracks.

USA Cycling:
The umbrella organization for American. bicycle racing. Affiliated with the UCI.

UCI:
Union Cycliste Internationale, the world governing body of bicycle racing, headquartered in Geneva, Switzerland.

upshift:
To shift to a higher gear, i.e. a smaller cog or larger chainring.

USCF:
U.S. Cycling Federation, the organization that governs amateur road, cyclocross, and track racing in America. A division of USA Cycling.

USPRO:
U.S. Professional Racing Organization, the organization in charge of professional bicycle racing in America. A division of USA Cycling.

V

valve cap:
Plastic screw-on caps that fit on top of valve stems.

valve core:
The mechanism inside the valve stem that lets air in and keeps it from leaking out. All Schrader valves, but only some Prestas, have replaceable cores.

valve nut:
The knurled ring or nut that comes on fully-threaded valve stems.

valve stem:
The part of the tube used for putting air in and letting it out.

V-brake:
Shimano’s brand name for “linear-pull” (also called a “direct-pull”) brakes. This is the most powerful type of rim brake thanks to long arms (greater leverage), inflexible brake-pad mounts and short cable paths.

velo:
Slang for bicycle from the early French term “velocipede.”

velodrome: 
An oval banked track for bicycle racing.

VeloNews:
An American cycling magazine focused on on- and off-road bicycle racing.

vertical dropouts:
A dropout is the part of the frame that holds the wheel. Vertical dropouts are rear dropouts designed for easy wheel removal and installation because they face downward and offer usually one wheel position (for easy alignment).

VO:
The maximum amount of oxygen that can be consumed during all-out exertion. This is a key indicator of a person’s potential in cycling and other aerobic sports. It’s largely genetically determined but can be improved somewhat by training.

VO2 Max:
A measurement long used to determine a cyclist’s maximum potential, VO2 Max measures the maximum amount of oxygen uptake during exercise per kilogram of body weight. An average healthy, untrained male will uptake approximately 3.5 liters/minute or 45 ml/kg/min. An average healthy, untrained female will uptake approximately 2.0 liters/minute or 38 ml/kg/min. Tour de France winning cyclists have some of the highest VO2 Max scores on record with Greg LeMond scoring a reported 92.5 ml/kg/min and Lance Armstrong scoring a reported 83.8 ml/kg/min.

void:
To empty the contents of one’s bladder.

Vuelta a España:
In English, the Tour of Spain, this is the country’s grand tour, and one of the most important stage races on the professional calendar after the Tour de France and Giro d’Italia.

vultures:
Spectators who line up at dangerous obstacles in hopes of seeing blood.

W

wall:
A road that looks like it goes straight up, because it practically does. Generally used for grades steeper than 10%, depending on region.

wash out or wash:
To have the front tire lose traction, especially while going around a corner or when inadvertently locked. Generally results in the wheel ending up somewhere other than under the rider.

washboard:
Small, regular undulations of the soil surface that make for a very rough ride.

watt: 
A measurement of power produced. It tells how much force is applied to the pedals.

weight-weenie:
A bike owner (not even necessarily a rider) who is more concerned with how many milligrams a certain component saves off the bike’s total weight than with how to be a better rider.

wheelbase:
The distance from the front to rear axle.

wheelie:
Lifting the front wheel off the ground, or the act of riding on the rear wheel only, usually with some combination of pulling on the handlebars, pedaling harder, and balance.

wheelsucker: 
Someone who drafts behind others but doesn’t take a pull.

white jersey (maillot blanc):
Created in 1975, it recognizes the Best Young Rider in the Tour de France, or the rider under age 26 with the highest position on the General Classification.

whiteknuckle:
To rapidly descend on a trail that’s sheer gonzo when you were expecting a cake walk. 

wick:
Or “wicking,” this is a feature of all good bicycle clothing. The fabric absorbs moisture and moves it away from the skin keeping you dry and comfortable.

wild pigs:
Poorly adjusted brake pads that squeal in use.

winky
A reflector.

windchill:
The effect of air moving across the skin, making the temperature seem colder than it actually is. A cyclist creates a windchill even on a calm day, a situation that must be considered when dressing for winter rides.

wind up: 
Steady acceleration to an all-out effort.

wonky:
Not functioning properly. 

working together:
An important tactic in cycling, working together means riding with at least one other person and sharing turns in front blocking the wind so you can both rest regularly and maintain a better speed than you could riding alone.

workstand:
Also called a “repair stand,” this is a support that holds your bicycle in the air to make maintenance and repair easy.

wrench:
An. a bike mechanic, especially at a professional bike race in the US. 

Y

yard sale:
A horrendous crash that leaves all your various “wares” — water bottles, pump, tool bag, etc. — scattered as if on display for sale.

Y wrench:
A small Y-shaped bicycle tool usually with 8, 9 and 10mm sockets or 4, 5 and 6mm Allen wrenches.

yellow jersey:
What the leader and winner of the Tour de France wears. Also, The Yellow Jersey is a great novel about the Tour by Ralph Hurne.

yellow line rule:
In many cycling races and events this safety rule is intended to keep riders from crossing the yellow centerline on the road. Punishment for breaking this rule may include a time penalty, being relegated to the back of the pack or even disqualification.

Z

zip tie:
An inexpensive plastic type of clamp that wraps around things and cinches in place without tools, and holds fast. Excellent for attaching race numbers, holding cables in place and all kinds of other applications.

zone out:
A state of mind where you think you’ve reached The Zone, but you really just stopped paying attention to what you’re doing. Usually used as an excuse for a particularly embarrassing biff.

zone, the: 
A state of mind experienced while riding. You don’t think, you just do. A truly Zen experience that can’t be fully explained, but when you get there you’ll know it and strive to reach it again.

zonk:
Same as bonk.

by David Newcomer / Customer Service Manager

Whether you’re a year-round commuter, fair weather fan with an annual event, or a seasoned racer, the humble vest is a key component to any kit.

Here are five reason why you should consider a vest:

1. Versatility – Even on the best of days, a ride can start or end cooler than you expect. Coupled with arm warmers, you’re essentially wearing a jacket. But if it starts to warm up (or as you do), it can be easily shed. You can keep the warmers on for a bit, too, so rather than pulling off a jacket – which can be a bit of a shock – you can ease into it.

2. Layering – You’ve heard the benefits of layering for cold weather and better sweat management. The vest meets these needs squarely and for cyclists travelling at higher speeds, it offers the benefits of wind and moisture protection as well.

3. Long Rides – Long training days and events can bring a lot of changes in weather. And over a period of hours, your body’s ability to maintain temperature varies based on hydration, nutrition and exertion over the course. On long rides with varied terrain or unexpected weather, or physical response to conditions, having a vest on hand can make all the difference.

4. Descending! – All work and no play…You’ve earned the downhill on your ride, and worked up a sweat in doing so. Coming down is fast, fun and worth it all. But you’re not working as hard as you did coming up and that sweat you’ve accumulated is going to be chilly if it’s left exposed to the wind. Donning a vest at the top – along with warmers and maybe some fingered gloves – make all the difference in the world. We’ve got some beautiful, high-altitude, and long descents in Colorado. Don’t be caught off guard!

5. Stow-ability – Another benefit to a vest is its stow-ability. Paired with warmers, the items can be divided among pockets to better carry when not in use making it easier to justify bringing them along in the first place. No more suffering through the cool start or carrying a bulky kacket later in the day. 

Indy freelance Custom offers two vests for your cycling needs. The Evergreen Vest is a lighter weight vest, perfect for cool mornings, light winds and even a bit of precip. It maintains a high degree of breathability with a mesh back and compacts nicely into a jersey pocket. The Breckenridge WX-D is designed for rougher or persistent weather, and has three large pockets with the assumption that it’s on for a longer portion of the day. Check them out at www.pactimocustom.com.

About the Author

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).

Water not only carries oxygen and nutrients to your muscles through your bloodstream, but it also helps pull waste away from your muscles as well. Additionally, water is expelled in the form of perspiration as your body cools itself. Replenishing water, and other nutrients, at regular intervals during your activity is extremely important to ensure that your body is capable of optimal performance.

When it comes to cycling, the best approach is to drink about 20 ounces of water for every hour that you ride. That is the equivalent of one standard-sized water bottle per hour. However, you may need even more than 20 ounces depending on your own personal physiology or the weather conditions. But most important is to remind yourself to keep drinking at regular intervals during your ride, even if you don’t feel thirsty.

The length of your ride may also play into what you drink while on your bike. Plain water is usually sufficient for rides of an hour or less (although there are energy drinks on the market that can provide quick energy boost for shorter rides).

For rides greater than an hour, always try to include an energy drink. Energy drinks are especially good at replenishing essential carbohydrates, electrolytes and calories that you are expending during exercise. There are many types available, including liquid, powder and tablet forms. Some of my personal favorites are Nuun Hydration tablets and Scratch Labs hydration powders. 

In general, sports nutrition beverages are developed for three purposes, and are specially formulated for drinking before, during or after a ride.

Pre-ride drinks prepare your muscles for exercise by providing a natural carbohydrate energy boost.

During ride energy drinks work to replace lost stores of essential minerals and electrolytes while providing quick-absorbing carbohydrates.

Post-ride drinks replenish protein and vital nutrients to help re-build muscles after extended activity and help to minimize post-ride soreness and fatigue. For optimal effect, post-ride recovery drinks should be consumed within 20-40 minutes of the culmination of exercise because this is the window of time that the body can best make use of these essentials. 

Cycling Hydration Guidelines:

Rides less than 1 hour: Drink at least 16 ounces of plain water before your ride. Carry and consume 16-24 ounces of plain water (or an energy drink) during your ride. Drink at least 16 ounces of plain water (or a recovery drink) after your ride. [If you drink an energy drink during your ride, you may not want to drink a recovery drink after, and vice versa. Only one energy or nutrition beverage is necessary for a ride less than one hour.]

Rides of 1-2 hours: Drink at least 16 ounces of plain water or a pre-ride energy drink before you ride. Carry and consume one 16-24 ounce bottle of plain water, plus an extra 16-24 ounce bottle of an energy drink. Drink at least 16 ounces of water or a recovery drink after your ride, and more if it’s a hot day.

Rides over 2 hours: Drink at least 16 ounces of plain water or a pre-ride energy drink before you ride. Carry and consume one 16-24 ounce bottle of plain water, plus one extra 16-24 ounce bottle of an energy drink for each hour on the bike. Try to plan a route that allows you to stop for water along the way. You may need to take some money along with you so you can purchase bottled water or energy drinks if potable water is not going to be available. Drink one 16 ounce recovery drink in the first 20-40 minutes after the ride followed by at least 16 ounces of water. 

Weather: Riding in cold weather is no different that riding in warm weather. The same guidelines apply. Treat extreme cold weather rides the same as extremely warm weather rides—drink more water at the conclusion than on a regular day.

Please note: This is merely an overview on cycling hydration. Speak with your doctor or a qualified sports nutritionist before embarking on any sport activities. They will help you to determine the proper amounts of water and sports nutrition drinks you will need for your body type and particular activity. 

About the Author

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.

While it is impossible to eliminate all the risks associated with riding in the rain, there are tips and techniques that will help keep the rubber on the road.

Here’s just a few:

1. “Pump” Your Brakes 

As you approach a stop give your brake lever a couple light pumps. This will squeegee the water from the rim and make the pads more efficient even if they’re still damp. When executing, make sure to use a light touch and start with the rear brake before doing the same with the front. Of course if you have disc brakes you can forego this!

2. Shift Your Weight 

If you typically ride in dry conditions, you probably give little thought to your body position when stopping. But in wet conditions it is imperative to shift your weight back to maximize rear wheel traction. As you approach a stop, slide back on your saddle. For emergency stops get out of the saddle and push your hips back over the rear wheel.

3. Pedal While Stopping 

If you continue to pedal while braking, your rear wheel will be far less likely to lock up and skid. The pedaling keeps the tire spinning even when significant brake pressure is applied. This might seems awkward the first time you try it, so you might want to practice on dry roads until you get the hang of it.

4. Steer, Don’t Lean 

Avoid leaning into corners and focus more on turning the front wheel through the curve. This will keep your bike more upright and result in more downward force on the tires. And of course, take corners a little slower!

5. Brake Before The Turn

Probably the worst thing you can do in wet conditions is brake in a corner. You’ll lose complete control and exponentially increase your chances of going down. Instead, brake early and release before actually making your turn, while also pedaling through the corner. If you truly need to brake in a turn, use only the rear lever—applying pressure evenly and releasing quickly. And don’t stop pedaling.

6. Everything Gets Slippery 

Road surfaces are especially slick when it first starts to rain as oil and other gunk is washed up. For a cyclist, this super slick condition will last a whole lot longer than it does for people driving cars. Make sure to watch out for oily looking patches or puddles, as attempting to turn or stop in one could be very hazardous. Similarly, a build up of wet, fallen leaves, steel street plates, wood or metal bridge decking, manhole covers and painted road markings are all going to be things to traverse with caution.

7. Don’t Bomb Through Puddles

When we were kids we loved the rain for the puddles! But, as a cyclist you should always avoid puddles. What might appear to be something fun to splash through could actually be a foot deep pothole or a sewer grate just waiting to grab your front wheel. Stay away from puddles and you’ll significantly reduce your chances of a pinch flat, broken rim or a trip over the handlebars.

(Do we need to say that it’s not a good idea to ride holding an umbrella?)

8. Right Hand On Bars

We’ve mentioned it above: braking when it’s wet should primarily be with your rear brake. You are far less likely to skid out or crash when engaging the rear brake than you are when you utilize your front brake—even if you lock the rear wheel. That means you should always keep your right hand on the bars and ready to brake, and use your left hand to reach for a water bottle or rummage around in a pocket. 

Hopefully these tips will help you to stay safe and actually enjoy a ride in the rain. 

About the Author

Knowing how to handle your bike in difficult situations gives you the confidence to avoid crashing or injury. 

Many people think that the pros don’t work on their handling skills but this couldn’t be farther from the truth. Most professionals routinely do handling drills to keep their skills at the highest level.  Being comfortable and competent on your bicycle allows you to focus on making gains in training and in competition.

Knowing how to handle your bike in difficult situations gives you the confidence and knowledge to avoid crashing or injury. So frequently athletes will focus on power and speed and spend little time on handling skills and drills. Spending a few minutes each week on drills is well worth the time- you will be more comfortable and confident on your bike.

Here are some examples of drills. Most of the drills can be done during a recovery ride and you don’t need to spend hours on them. Just a few minutes each week will improve your bike handling skills. And the next time you are caught in a tight situation, you will have the tools necessary to maneuver the bike safely out of trouble.

It is recommended to do drills in tennis shoes and on grass/dirt (where applicable) or an empty parking lot away from any traffic. Tennis shoes or grass will allow you to quickly put a foot down if necessary or have a soft landing should you need one. 

Some of these drills are advanced, be sure to start with the easier ones and work your way up and modify as needed for skill level.

Common Drills to Improve Confidence

1. Ride the Line

In an empty parking lot or on a quiet stretch of road, practice riding directly on the white line on the side of the road. Look ahead, relax, and work on holding the bike in a nice steady, straight line.

2. Figure 8’s: Cornering vs. Steering 

Cornering-using body weight to control the bike. Put pressure on the inside handlebar, outside leg and watch the bike carve a corner. Generally used for maintaining higher speeds.

Steering- turning the handlebars to control where the bike goes. Generally slower speeds and technical areas.

Figures 8’s on your bike are a great way to demonstrate this drill. Also- setting up a slalom course of bottles/cones can be great too!

3. Starts and Stops 

Practice clipping in and rolling out quickly and in a controlled manner. Remember to put your start foot (the one clipped in) at about 2 or 10 o’clock position depending on which foot you start with. This will allow you to get a good “push off” and not have to do the stutter step. Do not look down at your pedals, know where they are and clip in with confidence. Be sure to practice clipping in with both feet, not just one side. For an extra challenge, practice clipping in on a slight uphill.

Practice stopping in a controlled and smooth movement. Choose a stopping point and brake, unclip and put a foot down in one smooth movement. Practice with both sides.

Remember to think about gearing before stopping so when you take off again you will be in an easy gear to start.

4. Touch Your Toes

While riding around in a large circle practice touching one foot or toe at a time. Start with touching your toe when the pedal is up, closest to you and work up touching your toe when your foot is at the bottom of the pedal stroke. Do not take your eyes off of the road in front of you and get comfortable moving your body weight around on the bicycle to maintain a straight line. Be sure to work on both sides.

5. Group Riding 

Get a few friends or family members together and practice riding in a group. Ride single file and get as close as possible to the wheel in front of you without overlapping. Push yourself out of your comfort zone and into the draft! J Feel the sweet spot and how the draft makes it easier to go just as fast. Practice taking pulls (remember to look first, flip your elbow, and say “off”), taking a drink, and all of the general guidelines in the attached group  ride document.

About the Author

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

This is definitely true and whether you are an aspiring racer or recreational cyclist just looking to improve your fitness.

There are 2 major components to the above statement.

The first addresses your ability as a cyclist to become as efficient as possible on the bike. Yes, watts and power are important. But even more important is speed and efficiency. If you want to get better, you must keep in mind the end goal- to be faster than everyone else when it counts. For example if you are time trialing against someone else your exact size but you are generating more watts, will you win? Not necessarily. The other rider could be more efficient, and thus has to generate less power to be faster than you. There are many ways to increase efficiency on the bike such as: developing proper form and technique, (including a smooth pedal stroke), refining position and aerodynamics without losing speed and/or power ( these are two separate factors not necessarily tied together). Remember, it is possible to generate more power and actually go slower. Therefore, a cyclist must work to find the optimum balance between generating power and efficiency.

The second component addresses your mental ability on the bike. Do not underestimate this one. Even if you never desire to enter a competitive situation, you can still benefit from using mental strategy. You need to become adept at reading your own body and others while riding, always know where you can conserve energy, where you should expend energy for the greatest result, and if necessary how to take advantage of other riders and their strengths and weaknesses. This topic is best covered with athletes individually. I could write pages on the topic but the best learning comes from experience and conversations with your coach.

General tips on form to increase efficiency on the bike:

1. Anytime you are training inside, always use a mirror. Watch yourself; analyze your form while riding at different intensities. Always look for ways to improve your form on the bike.
   
   
2. Never bounce in the saddle. The goal is to be supple and smooth while able to spin comfortably at cadences ranging from 90-125+ rpms.
   
   
3. Do not lock elbows; always keep at least a slight bend. Relax and drop your shoulders.
   
   
4. Think about the entire pedal stroke. Push down, scrape the mud off the bottom of your shoes, pull up, and kick over the top. Put it all together.
   
   
5. Look through the tops of your eyes; keep your head tucked down.
   
   
6. Keep your hips square, no rocking side to side. Think of your hips as your main axis, keep them level and quiet.
   
   
7. Use diaphragmatic breathing. Deep breath in, let your abdomen relax and expand. Exhale and squeeze all of the air from your lungs, contract abdominal muscles.
   
   
8. Relax! Learn to release the tension from your upper body, jaw, face, etc. Work on eliminating/reducing wasted energy throughout your body.
   
   
9. Keep knees from drifting out while pedaling. Some riders pedal with knees even turning in slightly- this is very individual, but minimally keep knees from pointing outward.
   
   
10. Change hand positions frequently and be comfortable in all of them. Learn how your position changes by moving your hands on the bars. Flatten your back as much as possible without losing form or power. This will take time to develop and realize.

Here are a few tips to get the most out of your indoor sessions:

1. Your Riding Position
Whether you are riding rollers, a trainer or a stationary bike, you’ll want to make sure you are in the same position that you ride in when you’re out on the road. With rollers and a trainer you won’t have too much to worry about, especially if you are riding your regular bike. With a stationary bike, however, you’ll want to take some time to accurately replicate your normal riding position. Use a tape measure to get all the measurements the same, especially the distance from saddle to pedals at their lowest point. Also check the distance between the nose of the saddle and the handlebars. Riding hard and long indoors in a position you are not used to could lead to injuries. Your knees are particularly susceptible if your saddle is not right.

Indoor training is also a great opportunity to perfect your riding position, work on cadence and, especially with rollers, improve balance and handling skills. Take the time to concentrate on the little things and tweak your position to get the most out of your effort. It will payoff greatly when you’re back on the road.

2. Include Variety and Intensity
Cranking along at a steady pace might work for a few sessions, but you’ll eventually wear down and lose interest in training if you don’t mix it up. Varying your sessions is the easiest way to stay motivated. Break it up with a 10-minute warm-up, followed but a tempo phase that includes several sprints and a 10-minutes cool-down. On longer efforts, try varying your cadence or RPM (revolutions per minute). Use your gears in conjunction with your trainer’s tension settings to imitate climbs and descents. Include one, two and even three minute high intensity efforts interspersed throughout your session. Anything that brings variety to your session will be good for your head and body.

3. Enjoy Distractions
Most cyclists ride without earbuds and music on the road for safety reasons. Training indoors allows you to indulge in all sorts of distractions. Create a playlist of your favorite tunes, or music that amps you up, and let the beat push you to new levels. Studies have shown that athletes who train with motivating music regularly achieve higher performance levels during their sessions. Another way to wile away time is to put on a favorite movie, something you’ve seen before so you won’t need to give it 100% concentration. Before you know it, an hour will have slipped right on by. Think of other distractions that will allow you to put in saddle time and use them to spice up your indoor sessions.

4. Set Training Targets
Training targets always help, whether out on the road or indoors. Even little targets will make you work just a little harder. Use power output or heart rate data as mini goals. Log times or distances. Race against your previous day’s effort. Merely sitting on your bike and pedaling every day will do little increase your fitness, but setting targets and goals will drive you to push hard and increase performance levels.

Hopefully, you won’t be stuck indoors all winter. But if you are forced inside because of foul weather and super cold temperatures, these tips should help you to get the most out of those indoor sessions.

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

by Shawn Heidgen

I decided to put this together after it was brought to my attention that one of my athletes has not been taught an important aspect of training on the road, the Up and Over.

So, here are some of my favorite tips to teach new racers.

1. Up and Over:

When riding over rolling terrain or up and over short rises/hills, always, always pedal OVER the top. Keep pedaling until you have crested the top and feel the resistance lessen and the speed increase. This is where you take your break if you need to, only after you have clearly gone over the top. Many cyclists stop pedaling as soon as he or she reaches the top but not quite over it so all momentum is lost and if in a race, you can lose contact with the pack or group. A rider should always pedal until the resistance decreases and speed increases. Then if you need ease off the pedals a bit, you can do so without losing much speed and/or contact. This teaches your body and mind to always go up and over- not just up. In races, the pace never eases until you have gone over the top and most of the time just speeds up as the pack starts the descent. Practice this in training so that on race day you maintain contact with pack and are ready for the pace to continue up AND over the top.

2.  Spin, Spin, Spin

Always make sure you are spinning the easiest gear possible in a group. Be aware of the other riders’ legspeed, cadence, etc. and make sure you are pedaling at least at the same cadence or hopefully slightly faster. Spinning at a higher cadence allows a rider to react quicker than one that is mashing a bigger gear. Spinning also teaches muscles to be supple and efficient. You can always switch to a bigger gear later on in the ride or race but is very to go the opposite way- to go from mashing to spinning without losing power. Make this a habit in training and it will become habit in racing.

3.  A little bit now or a lot later

Close gaps quickly and efficiently. A little bit now or a lot later means you can suffer a little bit now pretty bad or suffer a lot later when you are all on your own or chasing for too long. Do not panic but always be decisive and quick in your response to close a gap. Why waste 1 or 2 or more minutes, when you could a little deeper and close it in 2 seconds and be back on a wheel?

Practice closing gaps quickly, efficiently and smoothly. Practice different time gaps too so you know what it feels like to close a 10-30 second gap. Why do it in 30 seconds when you can do it 10? Quickly be able to assess what gaps or attacks are threats and then act and get the job done.

4.  Do not telegraph your moves- Be stealthy

If you are planning an attack or going for sprint or prime, do not telegraph it. Inexperienced riders will shift loudly and often into too big of a gear and let the whole group in on his or her plans. Be stealthy, work your way into your ideal position ahead of time, choose your gearing early, and if you must shift, do so gently and quietly. Surprise is often the reason a winning move succeeds. 

5.  Never allow yourself to be “Stuck” in a position

You are never stuck in a position, whether it be behind the rider who is surging before or after your pull, or you are behind the smallest person you have ever seen on bike and therefore giving you zero draft, or being stuck in the worst position in a cross wind. You can always rearrange the positions. Be crafty, be smarter. Say you have to blow your nose or eat something or adjust something to rearrange the order of the group. Learn how to take over positions, smoothly and quietly. Generally speaking, you manage your cockpit (your handlebar and front wheel area). You can either ask someone to let you in (and surprisingly many people will let you in just because you asked) and learn how to take a position. The wheel and cockpit in front own the space. Be tough, have sharp elbows, and be confident. Do not be dangerous but if you are doing your skills and drills- you will be able to do this.

6.  Always analyze the terrain and wind conditions

Where it the easiest spot to pull? Where is the wind coming from? Where is the most protected place in the group? How long are everyone else’s pulls? Even if you don’t always act on these on training rides, always be thinking it. And in races or competitive situations- know and use them to your advantage. Why waste power and energy when you don’t have to? You need to do enough to be considered “doing your work” and not get attacked but you also want to work less than everyone hopefully without everyone noticing. Conserve, conserve, conserve, and save it for when you need it because you will need it.

7.  Have a poker face and poker body

Train yourself to be able to look like you are hardly working even if you think you are about to die. In other words, learn how to bluff. Make it look easy and people will think it is, at least for you. Take a deep breath before you come up on someone so you can say something, anything without appearing winded or struggling for breath. Do not let your body language show how fatigued you may be feeling. Maintain a relaxed and smooth pedal stroke, keep your upper body quiet. Make it look easy and people will think it is, for you. This can prevent people from trying to attack or drop you. You can also go the other way and make it look hard when you are not in fact struggling, but this move is one you can only use a limited number of times so save it for when you really really need it.

8.  Use Eye Contact

Look people in the eye. Try wearing lighter lenses, slightly transparent so people can see your eyes. Mirrored lenses can be intimidating because you don’t where people are looking but transparent lenses can be even more intimidating because everyone sees exactly where you are looking.  It can stop riders from attacking, just by staring them down. It’s as if you are saying, “Go ahead try it, I know exactly what you are trying to do and I am stopping it before you can even start.”

Have fun trying these tips out and using your head as much if not more than your legs to help you perform better.

See you out there!

. . . . . . . . . . . . . . . . 

About Shawn Heidgen

Shawn Heidgen has been involved in cycling for over 20 years. She raced professionally for three years during which she completed 2 Giro D’Italia Donne (Women’s Tour of Italy ) and competed on the National Race Calendar circuit.  Shawn has also coached cyclists of all abilities for many years, and has led and directed training camps all over the world. Shawn also has a unique history, as a former Chronic Pain Patient at the Mayo Clinic (before racing professionally), she overcame what should have been a career ending hip fracture and went on to race professionally. 

by David Newcomer 

There are so many beautiful things about the community of cyclists we support at Indy freelance. We are lucky to have so many customers that share a passion and enthusiasm for cycling, a breadth of experience and accomplishment, and a personal tangible, often-times measurable commitment to riding bikes.

July brings many of us together for the Tour. Chatter at the water station at work turns to today's stage, yesterday's crash, or an upcoming climb that Bob in Accounting tackled last year on vacation. We find a renewed focus on the competitive aspects of our sport, despite the seemingly ever-present controversies, challenges of quality coverage and long hours. I still find myself keyed up for every stage and I know I'm not alone. 

And while it's well into the season for local races, there's still time to toe the line. Or maybe you're considering cyclocross for the fall. I've been thrilled to see numbers rebound recently here and particularly happy to see the number of youth out on course lately!

If you've never raced and are considering it - or maybe it's been a while since you've mixed it up on the road - here are a few tips to consider for your preparation.

1. Get a License – Local racing is supported by a small group of dedicated, over-worked, underpaid officials, race directors and their volunteer staff. Show some love. 

2. Attend a USA Cycling Beginning Racer Program  – Yes, you can ride a bike. But racing is a whole different animal. USA Cycling offers programs to help you learn basic pack skills, cornering, sprinting basics and race preparations. The program and instructors bring many other skills to practice that are often forgotten by your friends with more experience. You'll also earn a couple points to help upgrade in the future!

3. Consider a Club – Finding a group of like-minded, similarly driven individuals to train and ride with is a terrific way to get the skills needed to race. You develop some amazing friendships, support networks, and maybe a helpful level of accountability (beyond Strava). 

4. Pick a Race! – And maybe start with something like a Time Trial or Hill Climb that isn't quite as intense as a criterium right off the bat. If you're comfortable with a pack, but maybe not the pace a crit can bring, a road race is a fun place to start as well.

5. Equipment  – The bike and equipment you race on is important, but don't let it become a limiter. I've always encouraged people to consider the Jack White approach to bikes: It's not the guitar, it's how you play it. If you need to build up slowly, do so. But don't make excuses because you're not racing the latest and greatest available. Showing up is more respectable. That said, make sure your bike is in good working order and you'r not going to be sidelined by a mechanical issue. 

6. Checklist  – Take a few minutes to consider what to bring for the day. There are a few good checklists out there (I really like this one from TrainingPeaks - it's got everything!) Before, during and after the race are all important to think about. 

Every once and a while you're bound to make a mistake and forget something. One of my favorite early memories of racing, though, is the result of oversight on my part. It was a race on the eastern plains of Colorado - windy, rainy, dirty and cold. A road race set up as an out and back on straight farm roads with little to offer in terms of visual interest or terrain, but with a well-deserved reputation for variability and unpredictable conditions. 

I didn't do great, but held in there for a respectable finish. What I'd neglected, though, was a change of clothes and food afterword. Teeth chattering as I tried to squeeze a final, stiff-with-cold, gel into my mouth, I heard a tapping on my window. I rolled down the window and my new teammate, Josh, was outside my car. 

"Hey, Bro. Want a sandwich?"

It may have been the best turkey and avocado I've ever had.

About the Author

By Alison Powers

Riding a bike is different from other endurance sports. When we ride a bike, we have the ability to change gears and to choose a cadence to pedal with. However, one of the most confusing aspects of cycling is to understand what the is ideal cadence.

Note: Higher cadences imply an easier gear, with less torque applied. In turn, a harder gear implies slower cadences with more torque applied.

For the most part, the higher the intensity and/or speed, the higher your cadence should be. The big reason for this higher cadence is that it stresses the aerobic component more. A higher cadence engages slow twitch (Type I) muscle fibers, which are the oxidative fibers, thus saving your powerful and fast twitch (Type II) muscle fibers for when you need them- sprinting, attacking, climbing, surging. Pedaling with a higher cadence also generates decreased muscle tension and blood vessel compression. This allows blood to flow to the muscles with O2 and carry waste products away easier.

However, a high cadence also puts more stress on your cardiovascular system, thus raising your heart rate- more so, if you are not trained to pedal with a high cadence. It’s important to understand that being able to pedal with a higher cadence needs to be learned and adapted over time. It can take the body months of training to learn to pedal effectively at a higher cadence.

One way to understand cadence and generating power is to think of pedaling like weight lifting. Let’s pretend you are given 1 minute to squat 2000 lbs. You are allowed to pick any weight to do so. If you choose 1000lb, you must do two repetitions in one minute. If you choose 20lbs, then you must do 100 repetitions. The weight you squat is equal to the gear on the bike and the squat reps are equal to cadence. The answer is somewhere in between 20 pounds and 1000 pounds and will be different for each person. If you choose too heavy of a gear (weight) it will result in excess muscle fatigue while choosing too easy of a gear (weight) may not get you to where you need to go. 

There is no one cadence that is optimal all the time. Different situations will dictate different cadences. Wind, fatigue, climbing, descending, sprinting, etc., can alter what would be our optimal cadence.

When given the opportunity, changing your cadence slightly to engage different muscle fiber types is a good thing. For example, if you are climbing a long sustained hill and you have determined that riding up the hill at 80 rpms is most beneficial. However, standing and pushing a heavier gear at 70 rpms for a minute or so can be quite helpful in recruiting different muscles, using body weight to push down the pedals, slowing down your breathing, etc.

Each person must experiment and try to understand what cadence is best and at what times. Sometimes, just going with a free choosing approach will be best, other times, doing a specific cadence drill will benefit you more. Understanding how cadence works is the first step in helping you understand what cadence might be best for you and in what situations. 

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).