Ever think about adding a bike for utility reasons instead of simply recreation? You should

A few months ago, I found myself unemployed. I began seeking a new job, but also looking for a new career. Like many women, I started riding by buying a hybrid bike because I had a hard time ever picturing myself on a road bike. Of course, after trying to keep up on group rides, I eventually made the switch, but that's another posting...So I have this terrific Trek hybrid leaning against the unused garage door with car wash towels draped over the handlebars. I decided that it would be a great idea to ready that bike for errands so I could save some money and also add more activity.
I added a rack to my bike with a sturdy, special removable shoulder bag. I can use the bag for groceries or items from the drugstore or books from the library and then reattach it for transport home. Many companies offer these, the one I purchased I got from http://www.planetbike.com

It's likely that when I return to working, I will have to work twenty to thirty miles away as there are few nonprofits in my suburban community. As a rule, a 30-mile commute does not lend itself to convenience and it's unlikely I will pursue doing that. I can though, pick up a few items for dinner, go to the post office, stop for a cup of coffee in the morning or even take a trip to the gym, by hopping on the commuter hybrid. It reduces my footprint on the earth, saves a few bucks on gasoline plus adds a few minutes of physical activity to my day.
I find myself smiling as I coast over to the local Fresh and Easy market pull over to the Walgreen's.
It's important to have a good lock. I use a horseshoe lock. It doesn't matter what kind you use, one just wants to make sure the bike is secured while you are doing your shopping even if it IS your neighborhood and you feel safe there.

Commuter-friendly? I think not.

Ok, so I don't carry my plastic bottles home from places that don't have recycling bins and I haven't figured out a practical way for me to commute the 30 miles to work yet. But, I have readied my hybrid so that I can take it to pick up the onions I forgot at the grocery store down the street or return the Red Box movie to the local Walgreen's. I thought it was good way to get a few more minutes of exercise in during the week besides my road rides and spin classes, plus it was smart for the environment.

So, today, I wanted to pick up a couple of frozen pizzas for dinner to save the delivery fees. So, after slinging my daughter's old backpack on my back, rubber-banding my right leg of my jeans, I set out to ride the two miles to Safeway. Feeling proud of myself, I make it to the Safeway--a misnomer because the way through's Safeway parking lot was ANYTHING but safe. Filling station traffic was pulling UP the DOWN aisle and because motorists don't expect to see a bicycle, they just dart up and down and in and out without looking. But, because Queen Creek is not exactly the Portland of Maricopa County when it comes to commuters, I forgive them these drivers this.

I make my way to the front of Safeway, looking for a bike rack, a signpost, a railing SOMETHING that I can lock my bike to. There's no bike rack. No railing. Nothing.

After fighting the urge to just walk into the store with my bike, or better yet, just cruise on in ON my bike, I decide to lock it to the line of shopping carts that are not being used. To some unknowing soul, it must have looked like I was trying to steal either the bike or line of carts as I was trying to weave my horseshoe lock through the myriad of spokes and rails whilst maintaining my bike in an upright position. Aaargh!

Finally, I won the wrestling match and headed into the store. I found my pizzas being careful not to choose a brand that would exceed the size of my backpack. After the check-out clerk rang each item, I shoved it into my backpack; Once again, the looks I received brought to mind the expression on a person watching a homeless person groom him or herself in front of a store window or a a teenager in a beat up old car poorly parallel parking in a tight spot.

I offered no explanation to the puzzled clerk, thanked her and made my way out to my bike which, in my absence, must have gotten weary of leaning against the shopping carts and took a tumble onto the sidewalk. Sigh.

It wasn't long though before I was on my way. As I wheeled down the sidewalk toward home, the late day sunshine on my face, I felt satisfied with my little jaunt. Who knows? I may make that commute to work someday afterall!

Next week, I'm going to shop for a basket!

What does a Happy Baby and a Crow have to do with cycling?

Do you ever have issues with your neck, hamstrings, shoulders or back when you are on your bike for long hours or are riding four or five days a week? Well, I do.

I have developed creaks and snaps that are often calmed a little by massages or chiropractic adjustments but preventing these seems to be the key. And, an elusive element.

I wonder why yoga has not been linked more frequently to cycling. The stretching and lengthening of muscles is not only healthy for your body all the way around, but it just plain feels good. I really believe that yoga can also make you a better cyclist.

True, it's tough, especially in the winter, to find the time to ride your bike AND fit in a one-hour yoga class, not to mention the $$ to pay for another activity, but folks, this one really benefits the entire body.

During a one-hour yoga class, muscle groups are put to the test of lengthening, building strength and stretching out--the exact contrary of what cycling does to them--often constricting them and holding them in a static position for long periods of time.

Another benefit is the breathing work. Yoga is all about breathing and focusing. Lung capacity is grown over time and peace and focus are not just biproducts, but are objectives.

It also benefits the mind and soul...by the way.

I go to LA Fitness in my neighborhood and am always amazed at how completely relaxed I feel afterwards. www.lafitness.com

So add yoga to your regimen of training--Leave me a comment about what YOUR favorite pose is...I love Happy Baby pose.

TT - Training Time!

I ride all year. I promised myself that when I grew stronger, I would never let myself lose that strength. One would think that after completing not one, not two, but three centuries in 2009, the last one being in October, that strength had come to rest in my body for good.

Not so.

At 48 years old, one can't take anything for granted, least of all the strength one accumulates from training hard, long and frequently.

So having taken the easy paths in November and December, here I find myself once again staring down the next century with trepidation and doubt.

In the next twelve weeks, I will be blogging about my training in preparation for the bike MS: Round-Up Ride held in Florence, Arizona. I will speak about my training successes, failures, nutrition, routes, scenery, pals, training rides, and anything else I learn about or find worthy of passing on.

I hope you will comment, leave feedback, add two-cents or more as you see fit.

This past weekend, I decided to ride with a new group. When starting out, riding with a group was painfully frightening for me. Will I be able to keep up? What if I fall behind? What if I can't clip in at a red light? What if I bonk? What if someone shoves me and I fall? and on and on ad nauseum. I joined this beginner group to meet some folks and to just get back on the bike after a week of not riding. I recruited my friend, Peggy, to ride with me. She is someone I drag along on my exploits and she's a great sport. We met with the group of about 12 and although I glanced at the route, I didn't know it by heart. It was short and flat so I wasn't worried about staying with the group. Arizona's sun has decided it would shine this day after hiding much of the last previous week so the weather was a perfect 70 degrees. We took off from a store in Gilbert called Global Bikes and rode in a group for the entire 20+ miles.

As always there are people who amaze me. This ride was no different. In front of me was a young boy of no more than 10 years old. He was on a Giant road bike and had full gear, including Look clipless pedals. Because it was a beginner ride, I expected we wouldn't be travelling any faster than about 13 but after the mid-point, the leader took off a little faster to average about 14 or 15 mph. This young man kept up without a hitch. He used all of the proper hand signals, was good at maintaining his pace without lunging forward or dropping back and was an overall awesome example of a strong beginner cyclist.

As usual, I had issues. If it's not one thing with me, it's another and this time, it was my chain. I had remembered to clean my chain as I had learned from Mike Cox at a recent clinic, but forgot to lube it afterwards. So, my chain slipped and I had to stop to put it back on. It was then that I met Ladonna, a woman beginner cyclist who looked at me with wide eyes to ask what happened to my bike when I stopped. After catching back up to the group, I explained my chain had fallen off. "And, you know how to fix that?" She asked with amazement? There was certainly a time that I would have thought my ride was over with this tiny act. Thankfully, most times, I can get it back on without stopping. This time, however, I had to maually put it back on.

Later on, we talked about changing tires, chains falling off, missing clip screws etc. Thank goodness shops like Global Bikes hold organized clinics to teach newbies these things. They are essential to feel independent, capable and competent during solo rides or rides with groups of any size.

It is doubtful that I will be on a slow, small ride like this in a group again soon as I will be ramping up my miles. But I sure am grateful for patient ride leaders such as Chris on this ride who really help new riders gain that confidence needed to move forward.

Until next ride...
TTY
Tailwinds to you...

Prepare for your after-ride experience and your NEXT ride, during THIS ride

I know it sounds crazy to be thinking of your next ride as a beginner while you are already out, but it can be some of the things you do for yourself while you're riding that helps you prepare for the next ride.

First, as a beginner, if you are going to be in the saddle for longer than an hour, do yourself and your rump a favor and use a little chamois cream. Butt Butt'r or any other commercial brand of lotion or ointments (I have heard Desitin works well, A&D Ointment, Burt's Bees Mama Bee Belly Butter and Shea Butter) will help. Don't try to use your regular moisturizing lotion though, it isn't dense enough to offer the protection you need against chafing.

Second, remind yourself to change your riding position. If you are new, you could be gripping the horns of your handlebars like you are holding on for dear life. This tense action can really do some damage to your neck, shoulders, upper back and arms. Try to keep your elbows bent as shock absorbers and remember at red lights or brief stops to nod 'yes' and 'no' and turn your head left and right to stretch out those muscles. This can help prevent fatigue in these muscles later. Of course, stretching before you ever get on the bike or before any activity is always a great idea.

Third, new riders often feel too wobbly to pull their water bottles and drink. If this is you, then try a hydration pack at first. These make it easy to drink while riding without the danger of feeling like one might fall. Plenty of water will also help maintain strength and help one feel better AFTER the ride.

Finally, new riders are still learning which gears are for what. Often, it feels good for a new rider to be able to keep up with more seasoned pals by keeping the gear level high to gain more momentum. Mashing can tire one more easily, quicker. Try to shift down to a spinning gear. While it is a more intense state aerobically, it does help save the energy in one's legs. This is particularly helpful when there are hills in a ride. The spinning will help retain more power for the hills as they present themselves.

It can be frustrating as a new rider, wondering when, if ever, one will feel strong throughout the entire ride. It can also be disheartening to feel worn out after a ride when more seasoned riding friends move on the next activity of the day without a thought. Be patient with yourself--you will get there! Just ride often and stay with it!

Is it normal to feel so tired after riding?

"I came home after my first 30-mile ride and slept all afternoon."

"I feel like a truck ran over me."

"I am so hungry all day long after riding. Is this normal?"



No matter how different we are. Whether we are 40-something or 20-something, whether we are active as walkers or runners or just becoming active, or whether we are normal weight or overweight--when one begins spending hours on a bike rather than minutes, there's going to be an adjustment to this new activity.



Among the things your body must adapt to are:

Your bottom must adapt to being situated on a small seat for two to three hours.

Your shoulders and neck must learn to adapt to being in an usual position for so long.

Your heart and lungs will have to learn to be worked aerobically.

Your muscles in your legs are being challenged in a different way.



There are three basic steps to help your adjustment period along:

• Being prepared for the ride before ever getting on your bike.
  
• Taking some steps during the ride to avoid some challenges.
  
• Remembering a few small, key things after the ride.

BEING PREPARED BEFORE THE RIDE...

A former blog from September 2008 outlines eating and nutrition, especially DURING the ride. But good nutrition BEFORE the ride is one important way to be prepared before a ride. A good meal of protein and complex carbohydrates the night before, such as brown ride and chicken, whole wheat pasta, marinara and chicken, or some fish and couscous all will contribute to your morning strength. A breakfast of whole wheat toast and peanut butter and a banana the morning of or oatmeal also is a must!

But preparation doesn't end with food, hydration is also another way to prepare. Lose the alcohol before a ride. Don't try a 30-mile ride after an evening of wine, beer or liquor. Sometimes, even a small glass of wine at dinner the night before can dehydrate precious fluids from your body--especially here in Arizona. If you are planning a ride of more than an hour, begin drinking water mid-day the night before. And of course, be prepared with water for your ride. One 20-ounce bottle per hour. If you will not have access to refills during your ride, be sure to have enough water in your camelback or water bottles.

Finally, preparing your body before the ride by stretching is one element most of us ignore. Taking some time to stretch your calves, thighs, neck and shoulders can really help from experiencing pain afterwards.

Next blog: Steps to take during the ride to help lessen post-ride challenges.

Remediating Rude Riders

Manners are something that one doesn't think about until they are woefully absent. Common sense is a good rule of thumb to us in day to day circumstances...take your turn when in traffic, acknowledge a sales clerk or open the door for someone carrying a load of packages. Simple right?



So why, I wonder, is it often so difficult for ordinarily courteous people to behave with some manners while saddled upon a road bike?



Some rudeness is more than just rude, it's dangerous! Last Saturday, while on a 60-mile ride with my husband, we were toiling up a hill at about 16 mph in a bike lane. Without any warning, a gaggle of six cyclists rolling at around 18 mph came upon us without a single word. No 'on your left'; no good morning; NOTHING. What's worse is they couldn't say ON YOUR LEFT, because they came up on us ON OUR RIGHT! We both fought the urge to yell a number of names or even to offer them the typical one-fingered salute. If we had been beginners, this passing on the right without any sounds could have startled us to the point of causing an accident with any of them or worse, falling into the lane of automobile traffic.



I have also noticed that some impudent cyclists are more clueless than rude--these folks are easier to turn around because it may simply be a training issue. For example, signalling other cyclists before one stops or begins to slow down. It may seem like common sense to do this because if you are walking in an airport and you slow down, the people behind you will trip. But, new cyclists are often thinking of multiple things. If they are new to clipping in, they may be trying to remind themselves to clip and unclip. Or if they aren't used to riding yet, the simple act of contemplating taking a drink of a waterbottle could fluster them. In any case, a new rider can be sidetracked and forget to signal others. It's probably best if they refrain from riding in a group until some of this training becomes second nature.

Have you ever been out riding in a group that may be more social than competitive and a pack of testosterone-laden cyclists--male and female--come zooming by without a warning like a Mack truck along the I-10? It's intimidating not to mention frightening. Some might argue that their focus or meditative hunger for speed basically crowds out all other thoughts or objects. I would argue that these folks wouldn't forget to look for traffic at intersections or ignore speedy sportscars that hang dangerously close to them on a narrow sidestreet. For God's sakes, yell those three small words: "ON YOUR LEFT!"

It may sound whiny or cranky but safety really is at the center of these complaints. It is not, however, at the center of this one: failure to return a greeting. I think it's unforgiveable. So it's springtime, you are feeling like the world has opened up just for you this morning. The sun is shining, the air is cool and not cold, traffic is slight and you are feeling strong because you said no to another glass of wine at dinner and slept like a baby. Travelling along with your friendly riding buddies at a comfortable speed, you happen upon a two-some or a four-some of cyclists. "Good morning!" you cheerfully call in an almost lilting voice. To which you receive a great big hollow silence.

What the heck is that all about? I just don't get it. I have always seen golf as an elitist sport but I never dreamed the sport of cycling could be so populated by individuals who have lost the art of casual exchange of greetings.

Once they learned how to change their own flats on the road, these folks somehow decided they were in the same league as Lance Armstrong or Levi Leipheimer and that it had become socially acceptable to ignore their fellow human race. Or perhaps they just aren't human...and that explains it.