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Sharing Roads With Bicyclists

Sun, 29 May 2011 16:50:59 +0100

Bicyclists and drivers share the same roads and must obey the same traffic laws. There are major differences between the vehicles, however, and obviously, bikers are far more vulnerable. Also, cyclists have to balance to ride, can't stop as quickly as cars and are affected more by potholes, gravel, railroad crossings, oil and other vehicles. These conditions force sudden and unpredictable moves.

For these reasons, it's important to always approach cyclists carefully. To be safe, slow down and don't attempt to pass until there's plenty of room to do so safely. Move well to the left if you need to pass, or wait for the cyclist to yield if necessary. Here are five guidelines for safe driving around cyclists:

1. Drive cautiously

Always slow down when you encounter cyclists
In inclement weather, give cyclists extra trailing and passing room
Recognize situations that may be dangerous to cyclists and give them space
It's difficult to judge cyclists' speed (almost always, they're traveling much faster than they appear) so don't turn or pull out in front of them

2. Yield

Cyclists are considered vehicles and should be given the appropriate right of way
Don't overtake cyclists and turn right across their path at the last moment; slow down, wait for them to pass through the intersection and then turn right
If you're behind a cyclist approaching a stop sign, don't pass; wait your turn
Cyclists may take the entire lane when they perceive that hazards, road width or traffic speed dictate
Allow extra time for cyclists to cross intersections

3. Be considerate

Scan for cyclists in traffic and at intersections
Do not blast your horn in close proximity to cyclists
Look for cyclists when opening doors

4. Pass carefully

Leave at least three feet of space between your car and a cyclist when passing; more if you're driving a wide vehicle such as a truck with extended mirrors
Wait until road and traffic conditions allow you to safely pass
Check over your shoulder after passing a cyclist before moving back to normal position
5. Watch for children

Children on bicycles are often unpredictable - expect the unexpected and slow down
Most children don't have adequate knowledge of traffic laws
Children are harder to see because they are typically smaller than adults

Hotter N Hell 100

Wed, 25 May 2011 22:46:31 +0100

Hotter'N Hell Hundred and the cycling community of America can look forward to continued innovation in 2011, GPS mapping, and changes to Hell?s Gate. Riders and racers from all over the USA will celebrate the 30thannual Hotter 'N Hell Hundred on Aug. 27, 2011. Hotter'N Hell Hundred will continue to excite record numbers of participants and add to their fitness experience. The Hotter'N Hell Hundred is one of the oldest and largest cycling events in the nation. Fitness oriented riders and bicycle racers will come to Wichita Falls, Texas, from virtually every state and several foreign countries. They will set their calendars for the week of Aug. 25 - Aug. 28, 2011. The official HHH Endurance Ride start will be approximately 7:00 a.m. (official sun rise) on Saturday, Aug. 27, 2011. The USA Cycling Road Race is Saturday Aug. 27, 2011 with USA Cycling Criterium racing on Friday and Sunday. The HHH will continue to offer an off-road mountain bike race on Friday August 26, 2011 and a trail run on Sunday August 28, 2011 as well. By the way, the HHH is always 9 days before Labor Day.

Several things happen during the Hotter'N Hell weekend. The activities that comprise the HHH are: Registration, Consumer Show, Spaghetti Dinner, USA Cycling Criterium Race, USA Cycling Road Race, the Hotter'N Hell Hundred Endurance Ride, an Off-Road bicycle race, off-road trail run along with entertainment food and fellowship at the Finish Line Village. In other words, HHH is not just one day, it is at least 4 days of challenging and inspiring activities.

Endurance cyclists will face wind and heat with the help of 4,000 event volunteers on routes up to 100 miles. The Hotter 'N Hell Hundred route is rolling with some long inclines accentuated by incessant wind. With the huge consumer products show, off-road mountain biking and USA Cycling Races over the weekend, the Hotter 'N Hell offers an awesome start and the greatest weekend on two wheels. If you are going to ride 100 miles, the best place to do it is at the Hotter 'N Hell Hundred!

People ask what you get when you register for the HHH. It is a grueling day in the sun so what does a rider get besides sore muscles, tired posterior, sense of accomplishment and several hours of pure cycling madness? There is no answer that fits all. Riders pit themselves against the road and elements for different reasons. What everyone does get is a ride T-shirt and water bottle, goodie bag, free stuff from the consumer show, his or her share of 15,000 gallons of hydration fluid, truck loads of fruit, pickles, thousands of helpers on the route and a hard-earned finisher pin.

Route distances are:
10K - 25 mile - 50 mile - 100K - 100 mile
Riders for the 100 miles need to be aware of Hell's Gate! Hell's gate is located at the 60.3 mile mark on the 100 mile route. Hell's Gate normally closes at 12:30 p.m. unless weather conditions force an early closure. Riders who reach Hell's Gate after closure are directed to a shorter route that finishes the day with 84 miles. This year, rest stops prior to Hell?s Gate will display closure status so riders can adjust their pace to reach Hell's Gate prior to closing. The process for closing Hell's Gate will be reviewed in the Ride Tabloid mailed during the spring of 2011.

10K: This short route is for those who don't ride much but want to experience the dynamics and human energy unleashed at the starting line.
Off Road: HHH weekend includes a 10-mile off-road route. The start is adjacent to the 100-mile start. The trail will be open all day but will be swept for survivors at 6 p.m. on Friday and 1 p.m. on Sunday. The trail is single track with quick short climbs and drops. The route is fun but riders are reminded that these nature trails are on natural surfaces surrounded by trees, water, wild animals, pointy objects and poison ivy. Off-roading requires skill and caution on the part of the rider.

EntryFee: HHH has worked hard to keep entry fees as low as possible. To help families, there is a family discount. Regular registration is $30. The family discount is applied to registrations from the same household after the first full fee is paid. The maximum is 5 discounts per household. The family rate is $25. The family discount is available during early registration which expires July 31, 2011. All family discount registrations need to be received at one time and paid all together. Riders can register on line, by mail, fax, or in person. Late registration is $40.

Timing: Riders can request electronic timing. For an additional $5.00 ($7 at late registration) riders will use a state-of-the-art electronic timing chip and receive comparative speed and elapsed time information by age and gender. Riders that pre-register can contract for text messaging service as they cross the finish line. (free for 2011)

It is important to accurately register for the event you intend to participate in. The USA Cycling races are for licensed racers who have paid or plan to pay a license fee to "race". Most of the 12000+ endurance cyclists that come for HHH will be registering for the Endurance ride. No license is required and you compete against your own personal best, the road, the wind and the heat.

Six Weeks To The Ride Of Your Life!

Wed, 25 May 2011 22:44:21 +0100

Six Weeks To The Ride Of Your Life!

Summer’s here, the season with some of the year's best riding. Whether you’re planning on completing a century, entering your first race or taking a long tour with friends, now's the perfect time to begin preparing.

To help, we offer our six-week training program. Follow it and you'll experience the ride of your life!

Note: Do not attempt this program unless you've been riding and know you're reasonably fit.

Jump to the training-schedule chart.

Week One: Build A Fitness Foundation

During the first week of training, you build base fitness for the longer and more intense rides in weeks to come. A strong aerobic base enables you to pedal longer distances and recover more quickly between tough rides. Get on your bike six days this week and alternate between long and short rides. A “Long” day is approximately an hour shorter than your longest planned summer event. Therefore, if you intend to complete a long 3-hour event or race this summer, ride for 2 hours on a “Long” day. A “Short” day is an hour or less.

Week Two: Increase The Mileage

After a week of regular riding, you’re getting into a groove and feeling comfortable on the bike. This week add some time on two of your “Long” rides. We’ll call these “X-tra Long” workouts. These two rides should be as long or a half-hour longer than your longest planned summer ride. Therefore, if your longest summer ride will be 3 hours, an “X-tra Long” ride should be 3-and-a-half to 4-hours long.

Week Three: Turn Up The Heat

Now that you’ve built a solid base, it's time to turn up the intensity with "intervals." These are short, intense efforts that build strength and speed so you're able to push a bigger gear and ride faster on the big day. Monday’s ride is a “Short” ride for complete recovery from last week’s big rides. You should feel fresh for your first intense day. The first intervals we recommend are “AT” intervals. AT is short for anaerobic threshold. This is the pace when your legs start to burn, but you’re still able to hold the pace for 10 to 20 minutes. After a 20-minute warm-up, complete four 15-minute “AT” intervals with a 10-minute easy recovery spin between each. Follow each “AT” interval day with a “Long” ride, then a day off. Repeat this block after your day off.

Week Four: Go For It

This is your most challenging training week yet, but after three steady weeks of training you’re ready for it. You'll be doing “Super AT” intervals. These intense efforts feel harder and much more intense than last week’s intervals, yet they're much shorter. On Monday, your first “Super AT” day, begin with a 20-minute warm-up followed by four, 5-minute “AT” intervals with a 5-minute easy recovery spin between each. Be sure to cool down with an easy 20-minute spin after the intervals are completed. On the following day do the same workout, but reduce each “Super AT” interval to 3-minutes. The warm-up, between-interval rest and cool down should be the same length as on Monday. The next day should be an “X-tra Long” ride at an easy pace, followed by a day off. Repeat this cycle at the tail end of the week.

Week Five: It's Time For A Rest

With four weeks of quality training in your legs, it’s time for a well-deserved break. This doesn’t mean sitting on the couch letting all that hard-earned fitness get sucked into the television! It means you can cut back on ride intensity and duration for the week. After two complete rest days following your last interval day, get back on the bike for an easy “Short” ride followed by an easy “Long” ride. Repeat this cycle after a day off.

Week Six: The Big Week is Finally Here!

The big day's almost here and you’re primed and ready to show off your awesome fitness. All that’s left is fine-tuning your engine. After a day off, do some “Pre-Race” (PR) intervals. These should be intense enough to get your juices flowing, but not too taxing on the legs or lungs. After a 20-minute warm-up, ride at your “AT” interval pace for 3-minutes, then do an all-out sprint for 30 seconds. Follow this effort with a 5-minute rest and repeat the cycle 4 times. Finish the ride with a 30-minute cool down. This workout might not feel like much, but it will have your motor humming in a few days. Wednesday, do a "Short" recovery ride, followed by a day off. The day preceding your big event, ride for an hour and a half. During this ride, do a 15-minute warm-up, then complete one 10-minute “AT” internal, spin easy for 10 minutes, then complete two, 2-minute "Super AT" intervals with a 5-minute rest in-between. Spin at an easy pace for the rest of the ride.

The Big Day!

Chances are you’ll be nervous before the start of your event. But unlike most of your peers, you can calm this anxiety by thinking about the work you've done. Your training and preparation ensures that you'll have the most successful day on the bike ever!

Have a great ride!

Getting Ready for an event

Sun, 29 May 2011 16:50:26 +0100

Getting Ready
For An Event

Whether an MS-150, an AIDS ride,
a century or an epic adventure,
here's how to prepare

Few things are more satisfying than achieving a major goal. For many cyclists, that goal is completing challenging events such as sixty- or one-hundred mile rides (called metric centuries and centuries, respectively), which take place throughout the season. Other riders enjoy helping society by raising money for and completing an MS-150, AIDS or Team In Training ride. Or, your goal might be something simpler but just as challenging, such as a quarter-century (25 miles), shedding pounds to improve your health or getting fit enough to keep up with a group of friends.

Whatever your goal, before you start logging miles, it's best to have a plan. To help, here are some basic guidelines for training and fitness. Follow them and there's an excellent chance that you'll reach your goals.

Get A Check-Up
Before beginning a fitness program it's best to get checked by your physician to ensure that it's safe for you to begin cycling regularly. Additionally, you can discuss your fitness goal with your doctor for expert feedback. She may surprise you with some helpful training tips!

Set Goals
The secret to staying motivated to train is having something to look forward to. While you may already have your major long-term goal (finishing the century or event), it's important to set short-term goals, too. These should be attainable and more immediate tasks such as riding four days a week, or getting to bed at a reasonable hour to speed recovery. The right goals keep you focused and provide day-to-day satisfaction during your regular training leading up to the big event.

Work Then Rest
The basic principle of exercise is stressing the body a certain amount and then letting it recover. During the recovery phase the body reacts to the work you did and actually gets stronger. And, over time, by gradually increasing the amount and intensity of the work and recovering carefully, you build fitness and improve. Keep this hard/easy principle in mind as you train and always remember that the easy part (rest) is just as important as the work part. Pay attention to how you feel after rides, to gauge your fatigue level and adjust your training accordingly for optimum recovery.

Build Fitness Gradually
To maintain a fitness level, you must ride at least three days a week. And the length and intensity of these rides should be based on your ability. If you're just starting to train, your first rides might be at a conversational pace (an effort that allows you to talk to ride partners) and about an hour long on rolling or flat terrain. Then, to increase your range and ability to maintain a faster pace, you can add another ride to the week and/or increase the intensity of some of the rides (either by riding faster or including hills or hard efforts to increase the workload). What's important is to add effort gradually. Aim for about a ten-percent increase per week in distance/time and no more. And, always back off if you feel tired. Take an easy day spinning comfortably around a flat loop or rest entirely.

Track Your Training
Another secret to success is keeping a training diary. Any notebook or electronic file is fine. After each ride, jot down a description, the distance, time, effort level and how you felt that day. You might also want to track your weight and resting heart rate. Once you've accumulated some data, the diary becomes a great tool for figuring out what works and what doesn't. Use it to fine-tune your workouts to achieve your goals. A training log is also a fine motivator. As the pages fill with rides, you'll be proud of your accomplishments and want to keep adding to it.

Make Time To Ride
If you're a busy professional, the biggest challenge may be finding time to ride. It helps to be flexible, creative and stubborn. Keep in mind that any ride is better than no ride when it comes to achieving your goals and getting in your planned rides. Responsibilities eating up most of the day? Ride in the pre-dawn hours or evening with a light. If you have a shower at work, consider riding during your lunch break or commuting by bike. You might even be able to form a weekly lunch-group ride. Need to watch the kids during the time you set aside to ride? Pedal on a trainer in the living room so you can exercise and monitor the kids simultaneously. If you get creative and determined to fit your rides in, you'll stick with your plan and succeed.

Stay Motivated
While everyone feels out of sorts at times, it shouldn't jeopardize your fitness goals. Usually, the hardest part is getting out of the house and starting to ride. One great trick is having a training partner or riding group that meets regularly. It also helps to have those short-term goals we mentioned and to use them as focal points in your training. For example, you might write a training schedule and use it to set daily goals to keep you committed. Another trick is telling yourself beforehand that it's going to be a great ride. Or, try focusing on something positive on the ride such as a bakery you can stop at or a thrilling descent. Keep things fun like this and you'll stay on track and realize your goals. Good luck!

Myth Busters

Sun, 29 May 2011 16:45:50 +0100

Myth 1: You should ride facing traffic

Busted! This is the worst mix-up ever, and one of the leading causes of cycling accidents and deaths even today. Cyclists should ride exactly like drivers, obey the law, and always go with traffic, never against it. As the illustration above shows, when you ride the wrong way, drivers don't see you. Entering roads, they look left for oncoming traffic. Seeing none, they turn right and may run right into you if you're there. They don't expect any vehicles there because it's against the law to drive or bike the wrong way. Plus, if you ride facing traffic you are speeding towards vehicles that are also speeding towards you. If you're traveling 15mph and they're going 30, there's the potential for a 45mph impact, far more deadly than the 15mph impact had you been struck from behind (the rarest accident).

Why this myth exists: There is a rule that PEDESTRIANS should WALK against traffic. Parents trying to protect their kids confused this pedestrian rule with cycling and taught their sprouts this extremely dangerous way to ride, and it has since been passed on again and again leading to many accidents and deaths. Let's stop it here!

Myth 2: Bikes cost too much

Busted! Cost and affordability are relative things, however, it's easy to show that few things are as affordable as bicycles, or offer as much value. We have models costing less than an iPod for example, that'll last forever, provide dependable transportation, increase your fitness and health (with no health-club or greens fees), and put a huge smile on your face! Should you ever decide to upgrade, you can easily resell it for most of what you paid for it. And forget that Toyota Prius. It's bicycles that are the most efficient vehicles in the world, and among the most-refined technologically after 200 years of innovation. Perhaps the ultimate myth buster is the fact that prices for entry-level bicycles haven't significantly increased in decades. Drop by and we'll show you the amazing features you get on our very affordable and great-riding two-wheelers.

Why this myth exists: We don't want to be mean or make fun of anyone, but our experience is that this myth is usually passed on by someone who last rode a bike when hula hoops were in fashion. This individual remembers the fun he had on that cool kid's bike and visits a bike shop expecting to find bikes for $75, which he remembers his parents paying for his first bike. He's then shocked to see that modern bikes cost more. If you think bikes cost too much, please allow us to really show you a few. We think you'll quickly see that modern bicycles are amazing values.

Myth 3: Helmets make your head hot

Busted! Okay, we admit that if it's blazing hot out and you're climbing in the sun, your head is going to get hotter in that helmet than if yourmelon was exposed. However, testing by all the major makers has shown that overall, up and down hills, and everywhere in-between, on average, your head actually remains cooler in a helmet. Why? For the very simple reason that modern helmets are comprised primarily of polystyrene foam — the same material found in coolers (illustration). Thanks to this super-light and excellent-insulating material, and the significant advances in venting technology, modern lids keep your head cooler most of the time, which is one of the marvels of modern cycling and why even professional riders are now riding more safely protected by these great helmets.

Why this myth exists: That tough, hot climb we were talking about. And, all those early helmets that were mostly made of heavy plastic, and were oversize and poorly vented. They gave helmets a bad reputation in the comfort department. Worse, a lot of riders are still using these outdated models and think all helmets are still hot and uncomfortable. If you see someone like this, do them a favor and let them try out your helmet!

Myth 4: Flat tires are unavoidable

Busted! Only if you let them be. What we mean by this is that you can prevent flats with a little basic maintenance, and our help. If you're flatting frequently, please let us know so we can recommend a solution. The basic step to prevent most flats is getting a good "floor pump" (these are easy to use with a powerful action, sturdy base and built-in pressure gauge) and topping off your tires before every ride. Also, while all our bikes feature quality tires and tubes, if you ride a lot, on rugged terrain or around thorny plants, you're likely to flat more. There are measures we can take to give you extra protection. Please let us know. You should also always carry a portable pump, tire levers (tire-removal tools), a spare tube and a patch kit, so you have the means to fix a flat and ride home.

Why this myth exists: Bicycle tires are low-volume (even when fully inflated there's not a lot of air inside), and like all tires (even car tires), they naturally lose air over time due to seepage. When this happens the tires are softer than they should be and if you ride on them like this, you're much more likely to have a flat. Unfortunately, most people don't realize that you need to check the tire pressure regularly so flat tires are more common than they should be.

Myth 5: Cycling makes your legs too big
Busted! Bicycling will tone your muscles and make your legs stronger, so they will look more cut and more powerful, yet, for most people, it's much more likely the gams will get smaller than bigger. This is especially true if you follow the important rule of maintaining a comfortable pedal cadence upwards of 90 revolutions per minute. This requires riding in relatively easy gears, which develop small, supple muscles along with excellent cardiovascular power, too.

Busted! We think it has to do with the sprinters who capture the limelight at the end of important races. These champions train for power and explosiveness and often have larger-than-normal pipes, which photographers love to shoot. In fact, you may have seen Olympic track aces, such as Marty Nothstein, who has redwoods for legs. But, believe us, it took Marty years of serious weight work to get pistons like that.

Myth 6: Drop ("racing") handlebars are uncomfortable

Busted! A little history will help here. The very first bicycles had nearly flat handlebars. Drop handlebars (also called "dropped," "racing" and "curly" handlebars), were actually invented about 10 years later because riders found that the flat handlebars were uncomfortable due to the limited hand and body positions. A properly adjusted drop handlebar provides many more hand positions and allows you to ride comfortably whether you're crouched down cheating the wind and going fast, or sitting tall holding onto the tops and enjoying the view. In fact, if they're adjusted correctly, drop bars work great for everything from racing to world touring to cyclocross.

Why this myth exists: Drop handlebars got a bad rap because during the big bike boom of the 1970s, almost every bike sold came with them. Unfortunately, at that time people didn't understand how to adjust them to fit properly. This caused a lot of riders to suffer from bending over too far and from holding onto the most extreme position of the bars (the drops), and they blamed the handlebars, when a little adjustment and education would have solved both problems completely.

Myth 7: You can't ride your mountain bike on the road (and vice versa)
Busted! You may have heard people call mountain bikes, "all-terrain bikes." We agree. Fact is, you can ride your MTB or ATB anywhere and everywhere you want. For long distance or fast road riding we would recommend some relatively minor upgrades as depicted in the illustration: 1. Go with slick, high-pressure road tires and lightweight tubes; 2. Add bar ends for another hand position and more leverage on climbs; 3. Ask if it's possible to install larger chainrings (since you travel faster on pavement);4. Restrict or lockout the suspension-fork travel for more power and better handling. (By the way, you can also ride the typical road bike on many not-too-technical trails without problems, too!)

Why this myth exists: The heavy knobby tires, squishy suspension, wind-in-your-face upright riding position and super-low gearing of most mountain bikes makes it tough to keep up with people on regular road bikes, so you will feel slower and out of your element. However, with the easy changes mentioned above, you'll be flying.

Myth 8: Cyclists don't pay road taxes so they should stay off the road

Busted! Remember those contrarians we mentioned in the opening? Those are the types that keep this myth going. Their thinking is that since you don't need a license or insurance or gasoline to ride your bike (pretty cool, huh?), that you're not paying the road taxes drivers do, so you shouldn't be able to ride on the road. Obviously, this is a pretty silly argument because, while there are some people who pedal everywhere, most of us own and love our cars just as much as our bicycles, and we pay just as much tax as the next guy. But that's actually besides the point, because the law clearly states who can and can't use the road, and on most it's perfectly legal to drive, bike and walk. What's more, historically speaking, it was the League of American Wheelmen, a huge bicycle club, that in the 1880s passed legislation to get America's roads paved in the first place — for bicycles, not cars! In other words, we were there first!

Why this myth exists: We're not psychoanalysts, but doing our best impersonation, we think it might be jealousy. After all, when you're cruising down the road under your own power having the time of your life, it's hard not to smile. Which must drive those stuck in traffic bonkers and make them want to lash out to try to spread the suffering. It isn't working.

Myth 9: You can't bike to work because you'll sweat and stink

Busted! Repeat after us: sweat doesn't stink, body odor and dirty clothes stink. As long as you're wearing, or change into, clean clothes, breaking a sweat riding to work won't matter at all. If you don't have a shower at work, simply towel off in the rest room, brush out that helmet hair and get to work. No one will know you had a great ride to the office unless you tell them, or they notice how much energy you have!

Why this myth exists: Maybe high-school gym glass is to blame. Remember how some kids would never take their gym clothes home to wash them? The sweaty uniform would basically ferment in the locker and then reek so bad you'd pray you never had to guard the stinker during the pick-up games.

Myth 10: Cycling causes impotency

Busted! We can bust this myth with one word: China. One of the most populated countries in the world, it's also where people have primarily pedaled everywhere since bikes were invented. Ditto for the Netherlands. If cycling did what reports you may have heard suggest, there'd be a decline in population where bikes are heavily used and the exact opposite is true. Every indication is that cycling promotes better health and better something else, too. Note that it's very common for beginning riders to have some saddle discomfort. You have to get used to sitting on a bicycle seat, however, any discomfort, tingling or numbness should go away after a few weeks of regular riding. If it doesn't, please drop by so we can carefully check your seat adjustment. While in some cases it might be necessary to try a different seat, we can usually find an adjustment, seat or riding-technique solution (such as standing regularly) that'll end any discomfort.

Why this myth exists: A doctor in Boston made big news with his study that sitting on bicycle seats can compress the arteries and cause impotency. While it's clear that some people have had problems, they were related more to abusive cycling practices than to any defect in bicycles or saddle designs. For example, riding long distances sitting on the seat the entire time or riding with a seat that's not adjusted properly. Like keyboards and carpal tunnel syndrome, if you abuse anything, you can get hurt, but it's the exception, not the rule. Few things are better for your health than cycling!