RBR Newsletter

Issue No. 531 06/07/12: Pre-Flight Check, Part 1

ISSN 1536-4143
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____________________________________
In This Issue
1. From the Top: Scaling the Wall
2. News & Reviews: New Wind Map May Aid Cyclists
3. Question of the Week: Do You Enjoy Riding in Pacelines?
4. Ask Coach Fred: Is It Okay to Coast in a Paceline?
5. Classifieds: Cycling Products and Organized Rides from our Sponsors
6. Jim's Tech Talk: Pre-Flight Check, Part 1
7. No Problem: Time Trialing on Your Road Bike, Part 1
8. Scott's Spin: Group Therapy
9. Cadence: Women on Wheels: Carbs: How Much is Enough for Women?
10. RBR eBookstore: eArticles & eBooks for a Productive Off-Season
==================================
1. FROM THE TOP -- Views from the Editor
Editors Note: Next week we launch another new eArticle, Low-Tech Training for
Cyclists, by Coach David Ertl, Ph.D. Coach Ertl tells us how to train and improve without
investing a mint in the latest and greatest technology and gadgets.
__________________________________
Scaling The Wall
Isnt it interesting how, when you experience something on the bike for the first time, you
quickly realize how often that same thing happens to other riders even the pros? And
there are always lessons to be learned?
Our local Tuesday evening Hammerfest started up again a few weeks ago. One of the
defining tests of the ride is the group climb up Stonewall Jackson hill in Stone Mountain
Park. Most just call it Stonewall (it could just as well be shortened to the wall.)
The climb comes a mile or so into the 10-mile loop around the Park (one circuit early in the
season becomes two later). Stonewall is roughly 300 meters long, and it tilts up to around
23-25 percent. A pack of riders hits it hard and climbs it in an all-out effort that separates
the strong from the weak. The road turns down almost as abruptly after the crest, and the
pack zooms away at near 40 mph. If youre not with them at the top, you have no hope of
catching back on.

Among the Weak

When I first tried this ride last year, I most often found myself among the weak, unable to
make it up and over the crest with the pack. The same outcome in a race last summer that
ended on long uphill stretch convinced me that I needed to work on that area of my riding.
I did, and I continue to do so. Its something Ive always done since taking up cycling in
earnest recognize my weaknesses and work to improve them. It provides almost endless
goals!
So when the ride resumed again this spring, I was anxious to put my early season fitness
and my short hill-climbing ability to the test.
I had also learned two important lessons of strategy in the couple of times I was able to
stay with the pack last year. First, the closer to the front you can get near the top on a
separation hill like this, the better your chances of staying with the group. Second, when
nearing the top, find a wheel to stick to over the crest. And dont lose that wheel.
The first time up Stonewall this year, I felt good, standing on the pedals and maintaining a
spot in the bunch if a little farther back than I had hoped to be all the way up. Near the
top, I latched onto the wheel in front of me exactly as I had planned, sitting back down to
push over the crest. My fitness and strategy were working as I had hoped.
Just then, about 10 meters before the apex, the rider whose wheel I had grabbed cracked
and was immediately gapped. Before I could even get around him, the pack was over the
top and blitzing down the other side. I time trialed for miles pushing myself quickly into
the red zone in a futile effort to catch back on. Eventually, I blew up, too utterly spent,
and wondering how it had gone so wrong.
World Champions are Not Immune
A few days later, I read something interesting from Chris Carmichael, in which he was
recounting a recent interview he had read with former Euro pro Barry Hoban. A
contemporary of Eddy Merckx, Hoban was a winner of Gent-Wevelgem and 8 stages of the
Tour de France.
World champion Mark Cavendish had been gapped on the famous Kemmelberg climb in
this years Gent-Wevelgem. He was sitting about 30th wheel when the split happened, and
he never made it back to the front group again.
If youre 30th wheel off the Kemmel, then youre as good as off the back, Hoban said in
the interview. You have to be able to see the leaders when you come off the top.
And then Carmichael had this to say: the lesson here for you as you head into local and
regional road races and criteriums is that the farther back you are in the field, the more
youre putting your fate in the hands of other riders. All it takes is one rider letting a gap
open over the top of a climb or in a headwind/crosswind and your race is over. Staying at
the front is about controlling your own fate.
I later read a quote from Cavendish himself about the Kemmelberg split that sounded like
he could have been describing my own odyssey on Stonewall.
It was then that I realized what happened to me can happen even to the world champion
and that my strategy and execution both needed some work.

The very next week, I dug deep to stay near the front all the way up Stonewall. And I didnt
grab a wheel until reaching the crest not before. Over the top and safely in the pack, the
rest of the ride felt about 100 times easier than my futile time trial effort the week before.
I havent been gapped since.
Enjoy your ride!
John Marsh
Editor & Publisher
Comment
==================================
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==================================

2. NEWS & REVIEWS

Corporate Cash Flows Into NYCs Bike-Sharing System
What does $41 million buy you these days in terms of rental bikes? Well, it just bought Citi
Bank the lead sponsor naming rights for 5 years of New Yorks new bike-sharing program
now dubbed citi bike.
The first bikes are slated to be on the streets by the end of July in parts of Brooklyn and
Manhattan, with 10,000 bikes at 600 docking stations planned for the full roll-out by next
Summer.
New York becomes the latest big city to join the worldwide trend of offering bikes for shortterm transportation on a per-use or monthly account basis.
Click to read the full New York Times article.
__________________________________
New Wind Map May Aid Cyclists
A reader sent us a link to an interesting new wind map of the U.S. It displays the current
wind speed and visual direction for any coordinates in the continental United States. You
can also click to zoom in, and youll see a few major cities listed for each state.
However, as cool as it is to look at, it may be of limited value as a tool for cyclists, because
there are so few cities on the map, and no state lines or other delineations.
Unless you live near one of the cities, or you happen to know your exact map coordinates,
youll just have to guess at where you position the cursor.
Still, for a quick look at the wind pattern and general speed in a given area, its a pretty
neat site.
__________________________________
Sportique Donates 100% of Purchases to World Bicycle Relief
Through July 30, 2012, Sportique, makers of skin care products for cycling, is offering a
25% discount on its Century Riding & Chamois crme, and its Warming Up Massage oil
and is donating 100% of the revenue from these products to World Bicycle Relief.
World Bicycle Relief is dedicated to providing access to independence and livelihood through
the use of bicycles in underdeveloped countries.
So, if youre in the market for some chamois crme or massage oil and want a good deal,
on top of a good deed, visit www.sportique.net and purchase the products using the special
coupon code WBR582012.
__________________________________
Upcoming Rides with RBR
If you live near RBR HQ in Atlanta, consider coming out to ride a couple of upcoming events
in the area. Look for John in his RBR jersey, if you do, and be sure to say Hi.
Jackson County Brevet
Saturday, June 16

This ride, which meanders through some equally lovely countryside near Braselton, Georgia,
benefits Aplastic Anemia & MDS International Foundation (AA&MDS). Aplastic Anemia is a
very rare and very deadly bone marrow disease that receives almost no funding for
research, and the treatment has not changed in 25 years. RBR is supporting the ride for the
first time, and well have a booth at the Jackson County Brevet as well. Again, John will be
joining in the ride, so look for him if youre there.
___________________________________
New Cycling Novel for Summer Reading
An RBR reader sent us the following brief synopsis of a new cycling-themed novel, "Gold" by
Chris Cleave, from Time magazines summer reading recommendations. The book is slated
to be available July 3.
From Time: Following up the stupendous success of Little Bee, Cleave gives us the story
of Kate and Zoe, friends and rivals. The gold in question is Olympic: Kate and Zoe are
professional cyclists gearing up for the 2012 Games in London. They're both 32, but
otherwise they're a study in contrasts. Kate has more talent -- and a daughter battling
leukemia -- while Zoe's obsessive drive to win cuts her off from everyone around her.
Comment
==================================
IN THE RBR eBOOKSTORE

New Releases!
We everyday roadies dont have soigneurs to help us; however, we can, and should, work
on our own recovery. Effective training results from overloading our bodies -- and then
letting them recover and get stronger. Recovery is every bit as important as the workout
itself. Its simple: Without recovery, workouts are less effective because youre not allowing
your body to process the wear and tear you are putting it through (the overload). Thus, its
not allowed to rebuild and become stronger. Instead, without adequate recovery, your body
remains in a perpetual broken down state without realizing the full benefit of your workouts.
By improving our recovery, we can improve the quality of our training and our overall
enjoyment of riding! In a new eArticle, Optimal Recovery for Improved Performance,
Coach John Hughes describes nine techniques we can use to help us recover better and
faster.
By the time we reach our 40s weve often reached a physical plateau, but theres no age
limit on gaining a mental edge that will help us become better cyclists. Coach John
Hughes new article, Gaining a Mental Edge: Using Sports Psychology to Improve
Your Cycling, shows us how. Whether you do weekend club rides, tours, ride centuries or
race, the article will teach you how to: 1) Set goals, 2) Stay motivated, 3) Build confidence,
4) Develop a game plan, 5) Deal with pre-event anxiety that hinders performance, 6) Focus
during an event, 7) Tactically manage your ride during an event, and 8) Deal with pain.
While it becomes increasingly difficult to improve physically after a certain age, we can
continue to sharpen our mental edge as a way to improve our cycling -- without respect to
age. Most cyclists can get greater improvement from investing some time each
week in practicing mental skills than they could investing the same amount of
time in training! Let Coach Hughes show you how.
Knee pain remains the most common overuse injury associated with cycling, says Alan
Bragman, D.C., in his new RBR eArticle, Cycling and Knee Pain. To understand why knee
pain is so commonly associated with cycling, we need to first understand the structure and

function of the knee joint. Its a complex joint, to be sure, and Dr. Bragman takes us
through a tutorial as he begins the article. It is likewise important to understand the
common causes of knee pain, the roles of proper bike fit, setup, shoe and cleat positioning,
as well as the affects of riding style and knee position. He provides guidance and tips in the
article on how best to address these common cause issues, based on the roles they play in
causing knee pain. Fortunately, Dr. Bragman says, strengthening and stabilizing the knee
through exercises can help prevent knee problems. And if they do arise, I provide tips for
treating, and recovering from, knee pain. He provides a number of these strength-andstabilization exercises in the article, and finishes with a section on treatment and recovery.
In The Illustrated Guide to Bicycle Seats (eBook), Joshua Cohens fully illustrated and
easy-to-understand guide, he tells you exactly what to look for when selecting a bicycle seat
based on your riding style, anatomy, and typical riding position the main factors affecting
saddle comfort. Cohen combines his extensive knowledge of biomechanics (he has a
Master's degree in Biomechanics and Human Movement Science), anatomy (he's also a
physical therapist), seat design (he designed the Kontact Anatomical Saddle -- which we
reviewed recently -- and has been in the industry for over 10 years), and the latest saddle
research (he has researched and published in scholarly journals on the topic) in this
informative and relevant guide. The eBook also contains numerous links to additional
research and articles by the author and others for those who want to take a deeper dive
into the topic. When combined with his creative and illustrative graphics (see actual pages
in the Newsletter posted on our website), this is an eBook that every person who rides or
sells bicycle seats should read to get the facts and avoid being lured by marketing-driven
saddle designs.
Kita Yoga Workout DVD: The Secret to Becoming Strong, Supple and Serene (DVD),
by Joe and Maria Kita (authors of our best-selling eBook Yoga: A Quick and Effective
Program for Cyclists). Both are registered yoga instructors, and Joe is the former editor
of Bicycling magazine. They present separate 30- and 45-minute workouts that are
accessible to all levels while ensuring the routines are always accommodating yet
challenging. The DVD includes bonus One-Minute Workshops for such foundational poses as
down-dog and warrior. Research continues to show the value of fitness-building workouts
that include yoga, strength and core training. According to the Kitas, Yoga has the potential
to help you ride faster and farther with less effort in addition to making you appear more
limber and youthful. Special Yoga eBook/DVD Bundle: If youve been thinking about
trying yoga for its cycling-related benefits, this deluxe bundle of the eBook and DVD
includes everything you need to loosen up while building balance, strength and body
awareness.
___________________________________
Quick Links to View:
All eArticles: http://www.roadbikerider.com/earticles
All eBooks: http://www.roadbikerider.com/ebooks
___________________________________
COMING SOON TO THE RBR eBOOKSTORE:
eArticles:
o Designing Your Own Dynamic Conditioning Workout, by Coach Dan
Kehlenbach
o Older Cyclists Training & Recovery, by Coach John Hughes
o High-Tech Training for Cyclists, by Coach David Ertl, Ph.D.
==================================
3. QUESTION OF THE WEEK

Do You Enjoy Riding in Pacelines?

Answer at http://www.roadbikerider.com/question-of-week , where you can also find an
archive of previous poll results.
Highlights of your responses to last weeks Question: Would You Like to Ride a Classics
Course or Tour Stages?
-- 10% said Actually, I have done this before, and I loved it. I am hoping to do it again
some day..
-- 17% said Absolutely. It has always been a dream of mine to do a tour that includes
pro race routes.
-- 42% said Yes. I have always had the idea in the back of my mind. It is on my bucket
list.
-- 27% said Not really. I am content riding in any beautiful area. Does not have to be a
famous course.
Comment
==================================
4. ASK COACH FRED -- Training & Nutrition Tips
Is It Okay to Coast in a Paceline?
Question: When non-racers ride in pacelines, they often stop pedaling when they are
getting too close to the rider in front of them. Experienced riders usually admonish them to
"soft pedal" instead, but I find that the pause is useful rather than dangerous. It tells me
that there may soon be someone braking (much like the brake lights on a car). What do you
think? -- Lynn W.
Coach Fred Matheny Replies: Soft pedaling means turning the crank slowly enough that
you aren't applying force. You're actually coasting but with the pedals still going around.
One benefit is that it helps you make a smoother transition to applying power again.
Technically, riders should soft pedal in a paceline because it's more consistent. It prevents
abrupt stops and starts in pedaling rhythm. The problem with coasting is that a gap will
open, the rider will spin like mad to close it, run up on a wheel, then stop pedaling all at
once and maybe even grab the brakes. This sort of herky-jerky presence in a paceline
drives experienced riders nuts.
A soft pedaler, on the other hand, can smoothly apply power or back off a bit, feathering
the brakes to scrub a little speed in order to keep a nearly constant distance from the bike
in front.
Of course, it's good to know that a rider in front is slowing. The change in cadence caused
by soft pedaling can signal that almost as well as coasting -- if you're as observant as you
should be in a paceline.
So soft pedaling is best, but I think coasting is okay as long as the transition from pedaling
to coasting and back to pedaling again is smooth and consistent -- the way everything in a
paceline should be.
Comment

Coach Fred Matheny has decades of experience as a competitive racer and cycling coach.
He is the author of 13 RBR eBooks and eArticles.
==================================
IN THE RBR MARKETPLACE
Support RBR Newsletter by purchasing our quality logoed gear.
-- RBR-logoed JerseyBins - 8-gauge vinyl storage pouches that keep your mobile phone
and other valuables dry and safe on rides year-round
-- RBR-logoed Jerseys - Made from high-tech fabric for superior comfort and wicking.
Three rear pockets. Raglan-style with separate side panels. In club cut (loose American fit),
with a full-length zipper.
-- RBR-logoed Podium Hats (free RBR water bottle with each hat purchase!) - black
mesh baseball-type hats with one-size-fits-all velcro fastener are perfect for before and
after rides
==================================
5. CLASSIFIEDS
Also see the Classified Ads page on the RBR website and please support these
advertisers who help make this newsletter free for you.
Gifts for Family, Friends and YOURSELF! The most complete Cycling-related
gift offering on the web. Original Vintage Posters Poster Prints Clothing
Recycled Gifts Jewelry Gifts under $20 http://www.bicyclegifts.com
______________________________________
Jackson County Brevet Braselton, GA June 16, 2012
Help change a 25-year-old treatment for Aplastic Anemia.
Registration limited to 1,500. http://www.jacksonbrevet.com
______________________________________
Cycle San Fran to LA via the Pacific Coast (Hwy 1) Sept 9-16, 2012
300 rider limit - fully supported - the vacation of a lifetime! $20 off registration!
Discount code: RBR2012 http://www.CaliforniaCoastClassic.org
==================================
6. JIM'S TECH TALK -- Mechanical & Product Advice
Pre-Flight Check, Part 1
I know nothing about airplanes, but a pilot friend once told me that before he can fly his
small plane he has to give it a thorough safety check -- every time he flies it. Thats a good
idea for cyclists, too.
We roadies may not get airborne on our bikes like our knobby-tired friends do, but we do fly
down hills and reach dangerous speeds with ease. And, in my experience as a shop and
race/event mechanic, I know that many roadies forget to check their bicycles and just hop
on and hit the road.

Ive seen all manner of breakdowns that ruined rides and caused crashes, like front wheels
falling off, rusted brake cables that snapped, rotted tires that blew up and parts that
loosened and actually fell off.
To prevent these incidents -- and possible disasters this week and next Ill run through a
simple checklist to follow a few days before any important ride. That way you wont have to
rush, youll be able to test ride the bike to check any repairs, and youll have time to
purchase and install any parts you need. If you have a bicycle shop do your work, it also
gives you time to take it back in for any tweaks.
Use This Checklist
To do this check-up, follow these steps one at a time. You might print this out and cross off
each step so you dont miss any. Im assuming that you know how to repair any issues you
find. If not, have a pro help you. Also, Im assuming that your bicycle is in decent shape not
beat-up and abused. It should be clean, too, or else dirt and grime can hide issues.
If your machine is in rough shape, have it completely overhauled and then start using this
checklist in the future.
Headset
Headset/steering bearings: Hold the front brake on and rock the bike forward/back gently
listening and feeling for a knocking sound that indicates that the headset has loosened.
Also, lift the front wheel off the ground about a foot and drop it to see if the front end
rattles. Then, lift the bike and turn the handlebars side to side feeling for any steering
tightness. If theres play or tightness the headset should be checked and adjusted.
Wheels (check both wheels)
Tires: Turn the wheels slowly and look closely at the tread, sidewalls and casing. Make
sure there are no cuts, bald spots and/or rotting/decay. If in doubt, replace the tire(s).
Check that the tires are seated and running true on the wheels and fully inflated.
Trueness: Spin the wheels and make sure theyre true and round. Any wobbles and youll
want to check for loose spokes and re-true the wheel(s).
Spokes/Nipple cracks: Even if the wheels appear perfect, take the time to go around
wiggling every spoke with your fingers to find any loose ones, and looking at the nipples
where they sit in the rims (if you can see them) for any signs of hairline (or worse) cracks,
a sign of impending rim failure you want to catch early.
Hubs: Hubs usually run trouble-free for years. But grip the wheels at 12 oclock and gently
push and pull laterally to feel for play in the bearings. If theres any, the hubs should be
checked and adjusted.
Quick Releases: To ensure that the wheels are secured, open and close the quick
releases. This should take some force. Do this with the bike on the ground so that gravity
keeps the wheels fully in place in the fork and frame and they cant drop or change position.
Double check that the QRs are fully closed.
Brakes
Levers: Make sure the levers are square to the handlebars, level with each other and
securely attached so they wont move sideways when youre gripping tightly, like when
standing to climb.

Cables: Closely inspect the cables and housings for any signs of rust, fraying, cracks and
failure. Be sure to operate the levers, look inside at the cables to check them (if you can see
them), and feel for nice, smooth action. Stickiness, binding and roughness could mean a
cable or housing is failing and needs replacement.
Calipers: Squeeze the brake lever to hold on the brake, then put an allen wrench in the
sidepull brake caliper-attaching allen bolt in the fork or rear brake bridge, and make sure
the brake is tightly fastened to the fork/frame. (Holding the brake on while you do this
ensures you dont move the brakes off center when tightening the bolt.) Now squeeze the
levers and make sure the brakes open and close smoothly and provide optimum grip before
the levers get too close to the handlebars. See next step.
Brake Pads: If the brakes felt a bit loose when you checked them, your pads may be
worn. Check and replace them if needed. Also, make sure they strike the rims squarely and
that theyre clean and not full of aluminum bits or road grit (dig this out with an awl or pick
if the pads are still good).
Check back next week for Part 2 of this step-by-step pre-flight checklist. And be sure to
share any of your own pre-ride tips on the Comments page.
Comment
Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the
author of Your Home Bicycle Workshop and moderator of the technical forums on the
Premium Site . Check his "cycling aficionado" website at http://www.jimlangley.net , his
Q&A blog and updates at Twitter. Jim's streak of consecutive cycling days has reached
6,715.
==================================
WHY I SUPPORT RBR!
I love your weekly posts! Thanks for continuing the tradition of RoadBikeRider and making
it even better. Patricia Johnson
I love RBR. I've been a Premium Member for 2 or 3 years, and the changes you have
introduced since taking over are great. I've promoted RBR to my ride group and encourage
others to support the cause by becoming Premium Members. Norm Madge
I continue coming to RBR to get solid advice on how I can improve my own riding
technique, how to do a bit more maintenance on the bikes, nutrition for the long rides, etc.
Solid cycling info for the 'rest' of us.... Deb Ford
I join because RBR is the best all-around source of information on bikes. Whether it's news
on the latest in using bikes to improve fitness or bike maintenance, cycling laws or racing,
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learned from each and every one. Thanks. Scott Richardson
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PLEASE JOIN AS A PREMIUM MEMBER TODAY!

WE NEED YOUR SUPPORT!

==================================
7. NO PROBLEM!

10

Time Trialing on Your Road Bike, Part 1

You love to compete in the local time trials and you've done well on your road bike equipped
with bolt-on aero bars. But youve been watching the pros during the TTs in all the recent
stage races on their fancy (and expensive) aerodynamic time trial bikes. And youre
wondering: Should I get one of those or continue to use my road bike?
The most important aspect of aerodynamics is rider position, not the aero qualities of the
bike. Teardrop-shaped down tubes and seatposts make a difference, but it isnt significant
compared to your furiously pumping legs and wind-catching chest.
As a result, a road bike fitted with aero bars and set up so the rider is in an optimum
position is nearly as good as a dedicated time trial machine. For example, Santiago Botero
beat Lance Armstrong in a Tour de France time trial while riding his regular road bike.
Lance, on the other hand, was on a dedicated Trek time trial machine. It's the motor, the
position and whether your legs are good on race day that are the most important factors.
Time trial bikes do have one advantage: Theyre designed to make getting an aero position
easier. They usually have steeper seat-tube angles and a handlebar much lower than the
saddle. But if you move the saddle forward on your road bike and use a stem that allows
you to lower the bar, you can come pretty close. This week and next, well provide tips on
how to get the most out of your road bike while time trialing.
Maximize Your TT Speed with These Tips
Lower the handlebar and install aero bars. Wind tunnel testing shows that every
riders optimum aerodynamic position is a bit different. Some riders are more aero with
their elbows nearly touching. Others get lower drag numbers when their elbows are wider,
allowing the wind to flow between their arms. But during years of testing many riders, a
standard model that works for most cyclists has emerged.
It begins with your back parallel to the ground when your arms are on the aerobar
armrests. Also, your upper arms should project forward from your shoulders at about a 30degree angle. Achieve this measurement with a shorter or longer stem or (for some aero
bar models) by moving the armrests. Finally, adjust the width of the armrests so your upper
arms are in line with your body, not angled outward where theyll widen your profile and
catch more wind.
Move the saddle forward about 1 cm. Because youll be bent lower, you need to move
your saddle forward slightly from your normal road position. This opens the angle formed by
your hips and chest. The closer your back gets to horizontal, the more forward your seat
position must become (unless you increase your flexibility a lot!). Time trial bikes generally
have steeper seat tube angles to facilitate this forward saddle position.
Refine your position. You probably dont have access to a wind tunnel but you can look
carefully at your position using a mirror or video camera. Check from the front and sides.
You want to see a compact shape with a flat back and no protruding elbows or knees.
Most riders can produce more power for a given heart rate in a more upright position.
Climbers sit up and hold the bar top because the position feels more powerful to them
and at climbings slow speeds they dont have to worry about wind drag.
At time trialing speeds, however, most of the resistance you feel is from the air, so you
need to get as low and aero as possible. But for every rider theres a point where getting
lower compromises power output so much that the aero advantage is negated.

11

You can approximate this boundary by

speed and heart rate. Sit up a bit for a
speed and heart rate do. If you have a
experimentation will help you arrive at
are in perfect balance.

time trialing on a flat, windless road at a steady

mile, scrunch lower the next mile. See what your
power meter you can be even more exact. This
your sweet spot where power and aerodynamics

Dont forget: Well finish this 2-part series next week with more tips on maximizing your
road bike and your ability to ride it as a TT machine.
Comment
Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges, a helpful eBook
especially for cycling newcomers. Coach Fred Matheny has decades of experience as a
competitive racer and cycling coach. He is the author of 13 RBR eBooks and eArticles.
==================================
8. SCOTT'S SPIN
Group Therapy
"I love doing group rides by myself," groans my buddy Rich at the coffee shop after getting
dropped on another Saturday ride. Rich is a stronger cyclist than me, but I didn't get
flicked. Why? Rich lacks a keen sense of strategy and pack savvy.
Translation: He's not ruthless, sneaky and shameless. I am. As retired Euro pro Hennie
Kuiper says, it's all about "licking your opponent's plate clean before starting on your own."
In other words, do as little work as possible while getting others to do as much as possible.
No pulls, no bridges. For starters, never take a pull. Pulls are for 23-year-old "college
students" who ride 450 miles a week. They need the extra work to get ready for that
upcoming stage race. Middle-aged working stiffs don't. We pull, we die. Next, never close a
gap. Gaps will appear and must be filled pronto. Just not by you. Glue yourself to the wheel
of some antsy, ambitious soul.
Offer plenty of encouragement. "They're getting away. Go! You can do it! Great job."
Chump. Sometimes, nobody wants to jump across. Be patient. Glare over your shoulder as
if you've been pulling for 15 miles and it's time for all the stinkin' wheelsuckers to step up.
Somebody will blink. Then it's all aboard the free-ride express.
Choose your climbing wheel wisely. Before the road tilts up, scope out some strong,
beefy riders who are good bike handlers. They tend to be steady if unspectacular climbers.
More important, they descend like an anvil off a cliff. Hang on, limpet-like, while they tow
you back to the 97-pound mountain goats off the front.
Congratulations. You've made it back with the bunch. We're not even at the coffee shop yet,
but you've already licked the plates clean.
Comment
If you enjoy reading Scott Martin, the eBook Spin Again contains 181 of his witty,
sometimes wacky, and occasionally heart-felt observations on road cycling.
==================================

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9. CADENCE: Women on Wheels

Carbs: How Much is Enough for Women?
Theres a vast difference between healthy carbs, like fruits and vegetables, and not-sohealthy carbs, like processed white bread and bagels. But how many carbs does it take to
fuel your daily activities?
Christine Gerbstadt, a sports dietitian and spokesperson for the American Dietetic
Association, recommends that 45 to 55 percent of your calorie intake be from
carbohydrates.
Studies show that carbohydrates from mixed sources provide the best sources of energy
for exercise, says Gerbstadt. This is true especially for longer endurance cycling. You dont
need commercial products. Real foods meet all these requirements. Examples include whole
grains, fruit, honey, and other complex carbohydrates that are easily digested.
Even active cyclists can end up carrying a spare tire or other unwanted fat by eating the
wrong kinds of carbs and too many of them. To prevent that, theres a way to calculate how
many carbohydrates you need to fuel your rides.
Female cyclists carbohydrate intake should be around 1 gram carbohydrate per kilogram
bodyweight per hour (of activity) from carbohydrate-rich foods or fluids providing a mix of
carbohydrates, says Gerbstadt.
A woman who weighs 120 lbs. (54 kg) will need to eat approximately 216 calories each hour
on a 2-hour ride. This is how to do the calculation:
120 2.2 = 54 kilograms (weight in kilograms)
54 x 2 hours = 108 grams of carbohydrate for a 2-hour ride
108 x 4 = 432 calories (1 gram carbohydrate = 4 calories) for a 2-hour ride, or
216 calories per hour
Is that easy, or what? When youre out riding, just eat what you need to fuel your ride and
have a small post-ride snack. Any more and you risk weight gain.
But wait. Its actually a bit more complicated than that because how much energy you burn
on the bike also depends on how hard you ride. Now were into METS (metabolic
equivalents), which measure the energy cost of an activity based on effort. Its enough to
make your head swim. So well leave that for another day.
Comment
Laurel-Lea Shannon is publisher of www.WomensCycling.ca, an ezine that promotes
recreational cycling and encourages women of all ages to get outside and ride. RBR has
partnered with Womens Cycling.ca to take the female focus on cycling issues in Women
on Wheels. The column runs each month in RBR Newsletter.
==================================
10. RBR eBOOKSTORE
Quick Links to View:
All Seasonal Training Titles: http://www.roadbikerider.com/all-seasonal-training

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All New Releases: http://www.roadbikerider.com/all-new-releases

_____________________________________

eArticles & eBooks for a Productive Season

NEW RELEASES!
Effective training results from overloading our bodies -- and then letting them recover and
get stronger. Recovery is every bit as important as the workout itself. By improving our
recovery, we can improve the quality of our training and our overall enjoyment of riding! In
a new eArticle, Optimal Recovery for Improved Performance, Coach John Hughes
describes nine techniques we can use to help us recover better and faster.
By the time we reach our 40s weve often reached a physical plateau, but theres no age
limit on gaining a mental edge that will help us become better cyclists. Coach John
Hughes new article, Gaining a Mental Edge: Using Sports Psychology to Improve
Your Cycling, shows us how.
Cycling and Knee Pain (eArticle), by Alan Bragman, D.C., takes us through a tutorial on
the knee, provides guidance and tips on how best to address the common causes of knee
pain, provides a number of strength-and-stabilization exercises, and tips for treating, and
recovering from, knee pain.
The Illustrated Guide to Bicycle Seats (eBook). Don't waste your time selecting seats
based on looks, luck and what works for someone else. In this fully illustrated and easy-tounderstand guide, Joshua Cohen tells you exactly what to look for when selecting a bicycle
seat based on your riding style, anatomy, and typical riding position the main factors
affecting saddle comfort.
Kita Yoga Workout DVD: The Secret to Becoming Strong, Supple and Serene (DVD),
by Joe and Maria Kita (authors of our best-selling eBook Yoga: A Quick and Effective
Program for Cyclists). Separate 30- and 45-minute workouts that are accessible to all
levels while ensuring the routines are always accommodating yet challenging.
GREAT TITLES FOR A GREAT SEASON!
Mastering the Long Ride (eArticle), by Coach John Hughes. The final eArticle in Coach
Hughes trilogy on distance riding, Mastering the Long Ride is a follow-on to Beyond
the Century (how to train for distance events) and Nutrition for 100K and Beyond.
Together, this trilogy is a great resource for cyclists interested in going the distance.
Equations for Cyclists: How to Calculate Intensity, Wattage and More -- Without a
Power Meter (eArticle), by Coach Fred Matheny. For those of us who dont want to take
a 2nd mortgage to buy a power meter, Coach Fred tells us ways to determine cycling
intensity and performance potential that dont require gadgets.
Swift Cycling: A 12-week program for increasing your cruising speed (eArticle).
Coach David Ertl lays out a series of interval and time trial training sessions and
techniques, along with a week-by-week training plan to follow. This training guide is
designed to help you increase your cruising speed for periods of time from 20 minutes up to
an hour in duration.
_____________________________________
COMING SOON TO THE RBR eBOOKSTORE:
eArticles:

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Designing Your Own Dynamic Conditioning Workout, by Coach Dan

Kehlenbach
o Low-Tech Training for Cyclists, by Coach David Ertl, Ph.D.
o Older Cyclists Training & Recovery, by Coach John Hughes
______________________________________
o

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==================================
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Consult your physician and follow all equipment safety instructions before beginning any
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