Tips/Advice

Wear a helmet. Helmets are strongly recommended for all rides. Helmets should fit properly. Clip the buckle and adjust the strap to fit snug. Position the strap clips just under your ears. A good bike shop can help you with this.

Bring money or a cell phone to make an emergency phone call. Bring personal identification: include your name, address, emergency contact nubmers and medical insurance information.

Keep your bike maintained. The chain, tires, and tubes should be in good condition. Always carry at least one spare tube, tire boot (for covering a moderate sized hole), patch kit, tire levers for changing a flat, and a tire pump or C02 cartridge. It's a good idea to know how to use all these items before hitting the road.

SAFE RIDING TIPS

Hold your line. Motorists and other cyclists in your group rely on you to move forward in a relatively straight line at a consistent pace. New riders are rarely good at this. Even some experienced riders would benefit from a refresher course. If someone has reminded you to hold your line, be grateful. They are helping you make the ride safer and more pleasant for everyone.

Practice holding your line. A bike trail with a line in the center is the best, but a wide street with a striped bike lane or even a large parking lot will do. Start riding so that your front tire is just to the right of the line. Take a quick look over your left shoulder then return to looking ahead. Are you still just to the right of the line? Most people will find themselves on the other side of the line. As you get better, take longer looks and increase your speed. With practice. you'll learn to keep your upper body still, letting your legs do the work. This not only helps you hold your line, but also saves energy you'll need for the rest of the ride. Keep your elbows bent a bit and your shoulders and arms relaxed.

Where to look. A common mistake (most new riders do this) is watching the road just in front of your front tire. When you do that, you'll tend to make drastic evasive maneuvers for each bit of debris. The best place to look is 25 feet ahead, scanning the road in front of you and to the sides. Listen for the sounds of traffic and the warnings called out by other cyclists. If you see a small hazard and you are hemmed in by other riders or traffic, hold your line and your speed and take the hit.

Where to be. The best place to ride is down the middle of the bike lane. Do not ride in the gutter. Riding in the gutter puts you too close to the curb. Your right pedal can hit the curb, throwing you down fast and hard.

How to pass. Pass on the left and use your voice. "On your left" is the most common way to make other riders aware of your presence. Just like driving your car, passing on the right is really bad form. If passing on the right is unavoidable, use your voice. "On your right" and wait for a response before you pass. When someone behind you calls out "On your left" move to the right if it's safe to do so. If there isn't room to move, acknowledge the rider passing you so that they know it's safe to proceed.

Keep pedaling. In a group "pedal, pedal, pedal, coast" does not work. Coasting works if you're riding a beach cruiser on a beach trail. On the street with other riders and cars around you, be consistent and predictable, only a consistent pedal stroke works. Pedaling combined with coasting will cause your speed to fluctuate and make you dangerous to ride behind. Learning to ride with an easy, consistent pedal stroke will also help you find the rhythm that will save your legs and your ride when you get tired.

Ask yourself "What if?". What if the car in the oncoming left turn lane turns left in front of me? What if the car to my left wants to make a right turn in front of me? What if the car in that driveway backs out in front of me? What if the rider in front of me goes down? Be alert to what might happen so you can plan your escape route.

Speak up! Communicate with the riders around you, but keep it simple; "ROCK!", "HOLE!", "STICK!". Riders behind you are listening for one word not a descriptive sentence. When you see debris, call it out and point. If you're the rider in front, call out when you're stopping, "LIGHT UP!" or "STOPPING!". Call out when you're rolling through the yellow so the people behind you know to roll with you, "ROLLING!". Call out when there are people around you that you want the riders behind you to know about - "RUNNER RIGHT!", "WALKER LEFT!", "CAR BACK!", "CAR UP!". Always remember to signal your turns.

Be courteous. Come to the ride on time and prepared. Be predictable and consistent when you ride. Ride in a straight line. Unexpected moves can cause an accident. Avoid spitting or blowing your nose (snot rockets) while in the front or in the middle of the group. Move to the back of the group for this. Acknowledge other riders with a wave or a nod. Riding is a social experience, most people like to talk but some don't.

NUTRITION TIPS

The new rider must pay special attention to eating and drinking. It is frequently hard to convince new riders that eating and drinking regularly on a ride is essential. Feel free to cut back calories on your days off the bike, but on riding days, eat! New riders will always have to eat more to get to the finish than the experienced cyclists. As your body becomes more efficient, less food is required. Your motto should be: Eat before you're hungry and drink before you're thirsty. If you wait until you're thirsty or hungry, you're too late.

You must take in some form of nourishment in small amounts on a regular basis throughout the ride. Experiment with Cliff Shot (lower glycemic index) or GU (high glycemic carb). There are opposing theories about protein intake during exercise. Realistically, you should stick with whatever works for you.

You must stay hydrated. It is important to drink an electrolyte replacement drink throughout the ride. On a long distance ride, an ounce of fluid intake per mile is a good rule of thumb. When it's hot, you'll find that more is necessary. Thirst is a response to dehydration, so start the rides hydrated, and stay hydrated.

ADVANCED TECHNIQUES

Paceline riding, although fun, is for the rider who has acquired more than basic bike handling skills. A paceline is a group of riders drafting each other in close formation. The lead rider maintains a constant speed and pedals consistently.

Drafting is following close behind the rider in front of you to take advantage of the wind pocket formed by the rider(s) in front of you. Drafting allows you to conserve energy. To gain the best draft you will want to be on the wheel of the bike in front of you. As a paceline beginner, it's better to stay back a foot or two. You'll still have the benefit of the draft, but will have time to make ajustments and avoid collisions. Never overlap your wheels with another bike.

In a direct headwind the best place to ride is directly behind the rider in front of you. In crosswinds, you will want to 'echelon right or left'. This means either being off either the right or left side of the wheel in front of you. Of course you have already learned that if you are to either side of the rider in front of you, he/she must be told you're there. Finding the pocket of wind where drafting is the most efficient becomes a matter of riding in the quietest spot. If you can find that one spot where the wind noise is reduced you'll know you're in the pocket!

When you're in the front, keep your head up, call out the junk and watch the lights. You are responsible for the safety of the riders behind you. Go easy off the lights so the riders in the back don't get dropped. When it's time for you to fall off the front, move to your left and maintain your pace as the gropu moves past you on the right. Fall back in line at the back. This may be the only time when passing on the right is acceptable. Please note: in an "echelon paceline" because of wind the lead rider should pull off into the wind. This means the usual pulling off to the left rule would not be followed if the wind is coming from the right.

Don't be a gatekeeper. If you don't feel strong enough to pull through and take your turn at the front of the paceline, stay out of the middle. The draft may be the best in the middle, but if you can't or won't take your turn up front, then you need to get out of the way of the movement of the line. The courteous place to be is at the end. When the rider in front pulls off, back up and let him/her back in line in front of you while you maintain your position at the end.

The Crucial First Ride

Make Sure a Newcomer Returns for a Second Ride!

By Ed Pavelka of www.RoadBikeRider.com

If you’ve been in this sport for long, you’ve probably seen it happen. An enthusiastic person shows up for his (or her) first ride with the local club. He’s a bit intimidated by the lingo he overhears, but that’s nothing compared to his anxiety about what to do and how to do it once the ride gets underway. Before long he’s trailing behind, spooked by the interplay of bike wheels and feeling as wanted as an IRS agent in a Super Bowl pool.

Do you think this guy will be back for another ride next weekend? Not likely.

It’s unfortunate, but experienced cyclists are often pretty tough on newcomers. It may be intentional because of the risks that an unskilled bike-handler creates for everyone, but more often it happens because we forget how much a novice cyclist doesn’t know. If you think about it, riding a bike isn’t all that easy.

Gero McGuffin has thought about it. She was 30 years old before she climbed onto a bike the first time, so she vividly recalls how intimidating beginning can be. Now a polished cyclist and the wife of cycling author Arnie Baker, M.D., Gero enjoys helping new riders get started in a way that ensures they’ll have a great time and come back for more.

Gero’s recommendations can be used anytime we’re riding with a newcomer. If you’re a beginning rider, these tips can help you have a more positive experience as you learn the sport.

Be Gentle

Gero’s core advice is useful when helping any new rider: “Treat them kindly, go slowly, and keep your expectations low. Give it your best shot, and you will help a person become a cyclist for the rest of their life.”

Now, here’s a digest of her specific tips.

· Don’t project your own cycling goals. They are much different for an experienced rider compared to a new rider. Let the person evolve. If he’s interested only in casual cycling, let him be. If he’s interested in fast recreational riding or racing, encourage him – but explain the dangers of trying to advance too fast before developing a foundation of skills and fitness.

· Take nothing for granted. Err on the side of proceeding too slowly and explaining too much. A new rider has lots of knowledge gaps.

· Watch your language. If you’re saying things like “upshift one cog” or “feather the brakes,” a newcomer isn’t going to understand and may be too embarrassed to admit it.

· Be polite. Even if made in jest, negative actions or comments can have a long-lasting impact.

· Ask the person about his concerns. These could include fear of traffic, fear of being left behind, fear of riding close to others, fear of the saddle, and even fear of wearing form-fitting Lycra clothing. Then work with the person to resolve the specific worry.

· Keep costs in perspective. Don’t make the person feel that he has to spend a lot of money to be a cyclist. Explain, however, that some things are a smart investment. For instance, if he’s in the market for a new bike, it should be the best quality he can afford. It should have a triple crankset for plenty of easy gears if there are hills in the area. He should buy a good saddle, cycling shorts with a padded liner and a helmet.

· Simplify the pedals. New cyclists are often afraid of toe clips and straps or clipless pedals. It’s helpful to install platform pedals that don’t require any technique to enter or exit.

· Check riding position. A newcomer will master pedaling and handling faster if he’s in a good position. Make sure there is a slight bend in his knees at the bottom of the pedal circle and that the handlebar is within an inch or so of saddle height. To really nail his position, use the guidelines in the RBR article, "How to Perfect Your Position and Technique."

Now We’re Rolling

· Stay off the road. When helping a first-timer learn to ride, use a big sports field or empty parking lot. Keep traffic out of the equation. Next, try park paths or quiet residential streets.

· Ride as slow as the beginner. Don’t do anything to make him go faster than his comfort level.

· Watch his eyes. Remind a new cyclist that he’ll ride a smoother, straighter line if he looks 10 or more feet ahead rather than directly in front of the wheel.

· Watch his grip. New riders are apt to be tense, locking their arms and squeezing the bar with white knuckles. Explain the advantages of flexed elbows and a secure but relaxed grip.

· Take away a hand. After starting, stopping, and maintaining a straight line, the next skill to work on is riding with one hand. This is important so the person can signal or reach for his water bottle without swerving. Next, move on to shifting gears – how and when.

· Keep it simple. Don’t overwhelm a newcomer with techniques. Let him get comfortable with the basics. As you see skill and confidence increase, add something new to work on.

· Stay back. If you ride behind the person he won’t feel like he’s always trying to catch up. Let him set the pace. Don’t ride beside him until he feels confident in his basic riding ability.

· Introduce drafting. Explain the advantages of riding behind a wheel, but let the newcomer keep a gap of several feet until he’s ready to move in closer.

· Take a real ride. For your first ride in regular conditions, plan a course that has a fun place to stop at the halfway point. It could be a coffee shop or an ice cream parlor. This is a good chance to relax, give pointers, answer questions and provide encouragement.

Make It Good for You, Too

One problem: Too many rides like just described can take some of the fun out of cycling for you. Here is Gero’s advice for how an experienced rider can get some training while riding with a newcomer. She saw her husband use these techniques while he was helping her get started. Don’t do these things during the initial rides. Wait till the newcomer has basic skills but still lacks speed.

The stronger rider can…

· stay in the same gear throughout the ride, spinning on downhills to work on leg speed and pedaling forcefully on climbs to build strength.

· assist the new rider up hills with pushes (assuming traffic conditions allow and you have the skill to do this safely).

· pedal with one leg at a time to benefit from the technique of isolated leg training.

· sprint up the road or to the top of a hill and then ride back, or drop back and then sprint to catch up.

Way to Go!

After a ride, always congratulate the new cyclist on his progress and welcome comments. As Gero notes, “They will have questions that you can hardly imagine, because you have been cycling for so long.”

Finally, encourage the person to ride on his own between rides with you. This will give him the chance to practice skills and gain fitness with absolutely no pressure. Just make sure he doesn’t go off the deep end and turn cycling into a physical and mental chore. This can happen when enthusiasm causes a person to boost their riding too fast. Firmly recommend an increase in time or distance of about 10 percent per week, with at least two rest days.

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New site by Alan Pellegrini

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