GROUP RIDE SKILLS AND GUIDELINES

Group rides can be fun, but they can also be dangerous.  Not knowing the rules can turn a rewarding experience into a chain of horrible events.  Regardless of your riding experience or your level of expertise on the bike, the rules remain the same. Here are some basic rules for both the new and seasoned Group Rider.

THE PACE LINE

1.  Ride two by two, side by side. Not to close, yet not to far apart, a few centimeters between riders works best –and handlebar to handlebar.

2.  Group Rides Are Not Races. Most organizers of Group Rides sort riders by experience level. You might feel stronger as you ride, or feel you’re in the wrong group – don’t sprint ahead, even if there is a corner coming up, remain side by side. Remember, it’s up to you to keep up with the speed of the slower rider next to you, and to keep to the side of the road.  If you don’t have anyone to ride alongside you, place yourself in between the two riders ahead of you – your front wheel between their two rear wheels.

3.  Pulling Through:  When the riders ahead of you peel off you should come through to the front and pull the group along with you. Remember, once you are in second wheel, you must come through to the front. To avoid this move, avoid second wheel. Cyclist who feel tired or less fit should peel-off.

4. Peeling Off:  Start by letting the rider beside you know you want to move to the back. Look back for anyone who might be overlapping your back wheel, once confirmed (and traffic permits) both of you should move to the outside and let the group come through the middle.  If only one of you wants to peel off, both should move to the outside, however the rider who wants to remain in the front should maintain pace and speed. Do not speed up and do not get out of the bar-to-bar formation. Maintaining a stead speed allows another rider to squeeze through the gap and go to the front.

5.  Moving to a Slower Group:  If you feel your two tired to continue in the position your in, sit in the back and allow riders who are peeling off front the front of the group slot in ahead of you. Never move into a position you can’t handle. Should you find yourself in a group pace that is to fast, or find yourself in the front of a group, Take a token pull. Ride in front for a few seconds then follow procedures for properly peeling off.

6.  Moving within the Group:  Regardless of the reason or necessity for the move, maintain speed and pace and steadily move in the direction you want to go. Gradual moves maintain safety and allow the other rider/riders to move naturally within the group.

7.  Obstacles and Hand Signals:  Yelling during a group ride isn’t the most effective way to communicate with other riders.  When you see an obstacle in the road ahead of you, put your hand down and give a signal that lets the riders behind you know in which direction they should go to avoid it. Remember, an obstacle worth pointing out is one that will damage a bike or the riders behind you.  Keep safe. Learn the hand signals for peeling off, pulling through, obstacles, etc. Try by all means to avoid yelling. There will always be a rider who didn't hear you or didn't understand what you yelled.

8.  Filling Gaps:  As soon as you see a gap, fill it. Ride into the space maintaining speed and pace.  Remember control is the key. Do not speed up to fill the gap or hit the brakes after filling the gap.

9.  Slowing Down and Stopping:  Remember, you should be riding to the side of the rider in front of you. When you see them slow down, you should stop pedaling and slightly overlap your font wheel with their rear wheel. If you brake, braking should be gradual maintaining your buffer zone.

SUMMARY:  Finding the right group can be challenging. Bixby Bicycle Group Rides offer designated A,B and C groups to safely accommodate each rider’s goal and differences in riding speed. When searching for a group ask about general policies – each group is different. Most importantly keep your eyes and ears open, follow instructions and ensure there is an experienced Group Ride Leader. Be patient as you learn the basic skills and always enjoy the ride.

New Bicycle Saddle Prevents Damage Associated With The Genital Area

July 12, 2013 — Researchers at the University of Alicante have developed a novel bicycle saddle that prevents chafing, pain and other damage associated with the genital area as impotence and prostatitis. 

It is a hinged articulated saddle whose coccyx-support narrow front and wide back have been articulately joined. The front part is mobile while the back is fixed, and both may change their positions at the user's will. This new concept of bicycle saddle is designed and patented by researchers from the University of Alicante's Institute of Physics Applied to Science and Technology and the Department of Physics at the Polytechnic Higher School. The UA researcher, Alfonso Panchón Ruiz, head of the research work, explained that "the main advantage of this new design compared to traditional saddles, is that it allows -at the user's will- to rest and recover from fatigue the perineal area suffering lasting intense compression for which they are not designed anatomically."

     "The classic bicycle saddle has a unitary structure formed by a rigid body in anteroposterior direction which makes that, permanently, the perineal tissues, which are soft and not ready to withstand these forces, are being compressed, independent of the position taken by the user. For this reason, soon after starting the exercise, nerves and arteries reach high levels of compression, which causes problems associated with lack of blood supply, such as numbness and affection of the genitals in both men and women, and in the long run, significant pathologies requiring medical treatment may appear," Alfonso Panchón says.

     Up to date, only two solutions have been found, either to go up on the pedals, on a typical pedalling, visible both in professional races and gyms, or dismounting the bike and standing up, abandoning thus, the exercise started. In this sense, Alfonso Panchón explains that "with this new design, it is not the user who must be separated and rising from the seat, but it is the saddle which separates spinning or scrolling down to the perineal area of the user. Thus, it radically prevents pressure on that area, immediately improving the blood supply to the affected areas, resulting in functional recovery of the tissues concerned.

     Another advantage is that the user does not lose balance control ability in driving, regardless of the conditions of use, race, walk, gym, mountain, etc.., and this allows users to make new lateral movements on the anterior mobile part as well as immediately recover -at their will- the traditional full seat with a slight initial reverse movement.

     Also, with this model of saddle, more than ten centimeters can be released between the seat and handlebars, which can be availed with competitive advantage in declines as it allows an aerodynamic position on very steep slopes. 

    The research team has a prototype that allows them to check the health and medical benefits of this innovative aerodynamic concept of saddle. Currently, there is nothing similar on the market, so it is a technology with great potential for international marketing.

NEW BICYCLE SADDLE PREVENTS 
CHAFING, PAIN AND OTHER DAMAGE 
ASSOCIATED WITH THE GENITAL AREA

http://www.sciencedaily.com/releases/2013/07/130712084439.htm

Keep Cool With A Spinning Class

Challenged by the Tulsa heat?  It’s hot out there and for many, high temperatures lead to a search for indoor activities. Check out a Spinning Class. A cool, comfortable climate controlled environment, dimmed lights and propelled music make this an effective workout. Look at all the cons; all ability levels, train in the off-season, toss the helmet and it burns calories. Look for a class lead by a certified instructor - safety is a priority. In a Spinning Class you control everything from resistance to the level of intensity to the speed, the more you workout the better you’ll get, don’t force it. It can be as easy or as challenging as you want it to be – you get out of it what you put into it.  Most classes last 40 and 60 minutes. If you’re just starting out, look for a beginner or introductory class.  So lets’ eat early so we’re not hungry, drink lots of water so we’re well hydrated and head off to a spinning class.

Expect Sore Muscles

Your instructor is your guide. Let him/her know your ability level. Standing, sprinting and other movements should be approached with care. Your instructor will tell you how fast to pedal, how much resistance to add and how hard to work, respect your personal level. Listen to your body and pay attention to how you feel. Your not in a race, this is a workout not a competition.  As in any exercise position is important. Keep your knees pointed straight forward – bowed knees increase the potential for injury. Avoid ankle injury by keeping those feet flat.  If you’re new at Spinning Classes pay close attention to body positioning. Keep those shoulders relaxed and use your abdominals to maintain balance (not the handlebars).

Keep Pedaling

Nothing is worth doing if it’s not done well. If you’re completely out of breath and in pain, slow down. Never suddenly stop!  Like any other exercise stopping suddenly can lead to lightheadedness. Allow your heart rate and pulse to slow – reduce resistance, pedal slowly and catch your breath. If you still feel overwhelmed, stop.  Although most coaches will tell you to keep moving slowly – you know your body. If you’ve followed these rules and your body has had all it can take, honor that. If you feel yourself recovering keep pedaling. Slowly rebuild your speed and resistance. If that offers a challenge, continue pedaling slowly until the class is over.  The objective is to keep those legs moving.

Spinning Classes are a low impact exercise with a long list of benefits: low impact, unlimited cardiovascular benefits, group motivation, great for all age groups and all fitness levels are welcomed.  However Spinning Classes aren’t for every one. If you’re like me and prefer the Tulsa heat, scorching sun, and breezless afternoons and evenings, join us for our Group Rides. Every Tuesday and Thursday at 6:00pm, and Saturday and Sunday at 7:00am. We also offer a Cycling 101 Class for new cyclist.

Buster Brown - Cycling Coach

Are you continually coming in at the back of the pack – fourth, fifth or sixth place?  Perhaps you’re blaming it on the bike, the wheels, your own ability or poor performance.  It’s true, poor equipment could be the answer, coupled with a lack of ability and poor performance – or you just might need a coach.  Your race prep and career trajectory is your responsibility.  If your goal is to carry more speed, improve fitness, and make the move from the back of the pack to the podium, you need a good coach. A cycling coach offers a lot more than a training plan. Coaches offer neutrality, accountability, nutrition guidelines, discipline, and event specific training.

“A good coach is a cheerleader when times are good, a strong figure when you need a kick in the pants, a voice of reason when you’re tempted to go overboard, and a shoulder to cry on when you’re down in the dumps.”  Bicycling; Rambling Man,

CYCLING FOR SUCCESS 

Buster Brown, Cycling Coach

Whether you want to be a more accomplished racer, or you're just getting started as a cyclist I'll provide you with the knowledge, skills and training plan to help you set and achieve your goals. I'll teach you how to train smarter, ride better and understand the dynamics of the sport. You will learn to dramatically improve your pedaling efficiency, sprinting, climbing, time trialing, and racing strategies while increasing your power and confidence. 

Whether you’re a novice looking to understand the basics of cycling for fitness purposes, someone seeking to embark on a new and exciting sport, or an experienced rider driven to take it to the next level competitively, personal attention and a customized coaching plan will help you achieve the highest level of performance possible.  Coaching takes into consideration the multiple aspects of overall health, flexibility, nutrition, strength, and endurance as well as the technical and tactical aspects of the sport.  

Get that extra edge to make it all come together and move to the next level

*My experience in cycling is not only to teach you how to train,

but also to help you learn how to race***

Through the use of technology, your coaching experience can happen in our large newly decorated facility or online using your iPhone, iPad or other online device. Through the use of the web and newly developed apps both our in-house and online clients can receive workouts, analysis, support, and consistent progress monitoring from a world class coach using Training Peaks software. With access to your pace, stroke, power and heart rate I can analyze your fitness and progress, and tweak your performance, meal and training plan based on actual acted upon metrics.

Training Peaks allows me to develop and daily monitor a performance plan designed to meet your specific needs. Whether you’re training for a special event, an upcoming race, or you’re the recreational rider, the monitoring and accountability tools will work for you. Other advantages to you as a client and to me as a coach is 24/7 online access, the ability to create training and meal plans based on actual performance tracking, access to fitness and workout trends, and a seamless line of communication between client and coach. As a world-class cyclist and fitness coach I’ll combine the combination of my knowledge and experience with today’s technology to ensure you reach your goals.

Buster Brown - 918-364-5200 / 479-530-9491, busterbrown2004@gmail.com