2016 CYCLING GOALS AND RESOLUTIONS



With each new year comes New Year’s Resolutions. Cyclists nationwide make promises, set goals, and chart road maps toward physical fitness, resilience, and a much longed for podium finish. The equipment is checked, unhealthy food is replaced with fruits, vegetables and protein drinks, and the clock is set for an early morning workout. Ambitions run high and this time will be different, or will it.

Over 85% of cyclist fail within the first 30 days, and 50% fail within the first 5-7 days. Setting unrealistic goals based on idealistic or guilt driven motivations leads to a lack of willpower and the mental fuel needed to succeed. A fear of failure, a lack of discipline and listening to naysayers contributes to making excuses, a defeatist attitude and eventually giving up.

These are a few ways to stay on course, remain inspired and achieve your goals. The first, and one of the most effective is investing in a coach. The right coach helps you set realistic goals based on where you are and what you want to achieve. A coach charts your strengths and weaknesses and takes into consideration the multiple aspects of your overall health, flexibility, nutrition, strength, and endurance as well as the technical and tactical aspects of cycling.  

Now your limitations. Family, home life, work schedules and lifestyle all “affect” and “effect” goals and goal setting. Poor time management is a major obstacle and obstruction to a training program. Missing training sessions, skipping rides, arriving late and leaving early indicates a lack of dedication – to your goals, your training program, your coach and most importantly to yourself. Low self-esteem, poor self-worth and an inability to prioritize often leads to poor time management. Resolutions and goals must fit into the life you’re living day to day.

Poor diets and bad nutritional choices lead to poor health. If you don’t have the stamina or energy to follow a training schedule you will fail. Listening to your body is key to fulfilling the requirements of a successful training program. If you’re pushing too hard, ignoring the signals your body is sending or putting yourself in danger you will fail. Yes, pushing yourself is a good thing. Feeling the burn is a good thing. Failure to stop or adjust in painful situations is irresponsible; the challenge is knowing when enough is enough. It is better and wiser to adjust your training program than to sustain physical damage from over-training.

You’ve set your goals, mapped your objectives, filled the refrigerator with health food and planned and scheduled your workout. You show up on time, push yourself, listen to your body and pain kicks in. The last obstacle I’ll cover is wrong or ill-fitted equipment. Training daily or two or three times a week on a bicycle that is ill-fitted to your body and body type can lead to stress, pain and injuries. The frame size, cleat placement, saddle position and handlebar reach are required measurements. Road bike fitting and bike sizing are two different things. You can use your bicycle for outdoor and indoor training, however when transitioning from outdoor elements and roadways to indoor training, consider saddle selection, saddle fit, tilt and height; handlebar positioning, height, reach, drop and rotation; Crank length, crank position, crank tilt and pedal connection. Like so many other things, bicycle gear is important. You might want to wear lighter weight clothes and different shoes for indoor training.   

Setting Goals and making resolutions is great. With dedication, responsibility discipline, patience and persistence, success can be yours. For more information on cycling, training and goal setting contact me, Buster Brown, Cycling Coach at Bixby Bicycles and Accessories.

BUSTER BROWN,

Certified USA Cycling Coach

Email:  busterbrown2004@gmail.com

918-943-6700 / 479.530.9491

 

 

MOTIVATING WITH SMART GOALS

Get motivated, keep those resolutions, stay the course, achieve your goals! It is in every inspirational speech, in motivational books, on desk calendars, notepads and heard from parents, teachers, spouses and coaches. They all want us to “Make It Happen”, however remaining motivated isn’t easy. There are a million things standing in your way. Fast Food restaurants are everywhere, soft drinks taste good and go down easy, its been a long day, the weather is bad and its hard saying no to family and friends. 

"If you're very hungry, I can't imagine that any amount of willpower will keep you from eating a cupcake," Mark Muraven, Ph.D.

SMART GOALS
I have learned over time crafting Smart Goals for your exercise or workout program can spur motivation and inspire perseverance. In short, write it down.
 

Make it SPECIFIC. Determine the what, when where and why of your workout. Write it down and be specific. Choose days that fit into an existing schedule and make the time consistent. Forming a habit is easier when a pattern is developed

Make it MEASURABLE. Set daily goals and track your progress, reaching each milestone is motivational. Hire a coach to keep you moving forward – to guide and instruct when things get hard and to acknowledge and applaud your successes.

Make it ATTAINABLE.  Setting an impossible goal is setting yourself up for failure. Hire a trainer or coach who can assist you in setting reasonable attainable goals. Remember you have a life outside of training, whether for fun, exercise or racing. Sure your quest is to follow that star, however dreaming the impossible dream leads to frustration and disappointment.

Make it REALISTIC. Look at where you are now compared to where you want to be and set a realistic goals. It’s important to take work, family, obligations and leisure time into consideration, and most importantly to set goals you believe in. Convincing yourself that all things are possible, will not lead to success. Be honest with yourself and with your expectations.

Make it TIME SPECIFIC.  You are surrounded by electronics, gadgets and tools designed specifically for tracking fitness and health. Determine how long it will take you to achieve your goal. Use a tracker to set mini-goals – a specific date to start and a specific date to end. Name days of the week, hours of the day and the length of time you will be involved in each exercise. If you decide on an hour a day, do an hour a day. Building endurance slowly inspires dedication and prevents injury.

TWEAKING. Things don’t always go as planned. As you progress be prepared to tweak your goals and each component of the SMART GOAL. Life isn’t consistent and things change from day to day. If you build flexibility into your exercise or workout, you’ll find it easier to rearrange a schedule or readjust a goal.  

“There’s no shame in tweaking your goals. In fact, it shows a level of maturity

that will serve you better than the bravado so many cling to as they run themselves

into the ground.” By Craig Hill, Staff writer February 14, 2015 

ICE & SNOW BICYCLING

 

 

Bicycles on ice? Yes, definitely challenging yet extremely rewarding. With the right bicycle, proper care of your equipment and winter-bicycling skills you can bicycle for convenience, commuting, and for exercise or pleasure throughout the year. With the fresh air, a winter wind and amazing scenery you will arrive feeling alive, refreshed and accomplished. Icebiking, also known as Snowbiking or winter bicycling dates back to the days of the horse and carriage. Prior to the popularization of the automobile, bicycles were a major means of transportation throughout the United States. “The freedom of movement afforded by the bicycle would not easily be surrendered to autumn breezes or winter chills. Getting off the bicycle meant walking in many cases.”

Maintaining control of the bicycle on icy roads requires a different riding technique. Riding slower, using back brakes, sitting upright as you navigate and being aware of narrower streets due to plowed snow is important. Metal-studded tires improve traction, chains and hub gears shield the drive train, and drum and hub brakes operate when wheel rims are caked in ice. With unpredictable conditions, your frame must be able to handle changing road conditions. Mountain bikes with wider tires are a must in heavy snow and ice. Bixby Bicycles has a full line of Mountain Bikes available.  

The right handle-bars, fenders with mud flaps, and proper clothing are a necessity. Dressing in layers allows the skin to breath, and proper sunglasses allows the rider to see through snow-glare, the reflection of the sun on newly fallen snow and in blowing snow. Being seen is also important. Wear brightly colored clothes easily seen in cloudy, stormy and foggy weather; reflection tape is essential.

Enjoy your bicycle year round, even in every changing Oklahoma weather.  Buster Brown, our USA Certified Cycling Coach offers instruction in Icebiking, and Bixby Bicycles and Accessories specializes in mountain bikes, winter equipment and winter wear.   If you keep your crank spinning, sit upright, keep your front wheel light and your handle-bars high, riding on snow and ice can be just as rewarding as snow-boarding or skiing. Following some simple rules, being physically and mentally prepared, having the right equipment, gear and clothing will make Icebiking, or Snowbiking a fun, safe and rewarding experience.  

BUSTER BROWN, USA Certified Cycling Coach

Bixby Bicycles & Accessories

www.bixbybicycles.com



PREVENT CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. On September 29 2014, a cycling news headline read: “Cramps Costly for Cancellara at Ponferrada Worlds”. This article by Barry Ryan, ran on September 29, 2014. Dropping out of a race or posting “absent” can be devastating for any rider.  The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs.

Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program.

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

Bixby Bicycles Oklahoma State Age Based Championship Race

You all won! When a team comes together and you win, its not just Stormy that won, its the team. I believe anyone of you could have won the race yesterday, it was Stormy's time, it was Ryan's time.  I cant tell you how proud I am of this team, and to be a part of it yesterday was awesome! Its not because you won, its because you worked as a team and won!

We started building the Bixby Bicycle Work...s team months ago. I know there has been a lot of frustration in previous races. Major learning curves and lots of training.  I watched the finish and as the Cat 5 group turned the corner, we expected three riders and a heads up sprint, but what I saw was fantastic, A solo rider wearing blue and yellow! What more could we ask for, as a coach and part of the team.  But there was more, what I heard after the race was even more exciting. The TEAM pulled it together, the TEAM had a plan, the TEAM put it in place.  With Ryan off the front, knowing he could pull off the finish - if he rode smart the rest covered and blocked. It took pressure off the group!  Look at the energy that was saved by not riding so hard. With Ryan off the front, you blasted your way to a top finish.

Stormy - 1st (what a way to go out), Ryan 2nd (great job staying out in front and taking pressure off the other teammates), Stephen 5th place, (what a finish, heard he was solo for a while), Brock 7th, Jason 15, Derrick 17, Matt 18th, Mike 20, Robin 21, Dan 23, Danny 25, Micah 26, Bob 27, Robert 32, Steve 33.

You did it team you did it!!! Thank you to Stephen who took control of the team meeting and to Joe for all his support.  Great job guys!!!

ACKNOWLEDGEMENTS

The Oklahoma State Road Race (Age Based) is in the record books for 2014 as a major success.The event turned out spot on with only a few small issues. From what I heard from the riders, they had only good things to say. Course was fast and fun, clean bathrooms, started on time and lots of fun.  The race is small if you compare it to other larger events but still time consuming, lots of sleepless nights, lots of dollars spent, tons of volunteers and police.

As the promoter of this race, I want this event to be safe fun and exciting for all riders. The credit goes to all the volunteers, the Bixby Police Department, Tulsa County Police, Jack McNeal and his group of officials.I tried to offer a good prize list, with prices for Cat 5, Juniors and I wanted to separated the masters group. I also wanted to make sure registration went great, and  results and pay out was in a timely manner. Thanks to Jack McNeal and Heidi Hoop I believe we did just that.

I want to say THANK YOU to everyone that pitched in. It would not be possible without all the support and riders.  Thank you to the following: David D. Perry, my right hand man, Heidi Hoop, John Hoop, Dale Nicola, Gary Haddad, Joe Lederer, Tony Miller, Robert Founds, Stephen Phillips, and Cheryl, Steve Nave, Julie Wood Nave, Jeanean Diehl, Erin Tawney, and Collin, Jason Watts, Roger, Robin Ameen, Allison (Cindys Daughter), Bob Weaterhbie, Dan Henderson, Rich Dahlgren, Randy Shaw, Rivers Berndt for the great photos and so many more. If i missed you, it was not intentional.

I have to say Thank you to Cindy McNeill, my girlfriend. If you knew what she had to put up with the past few days, whew!

Please visit the SPONSORS, South Pointe Honda, Scott Hugh Shoemake, Grand Bank, David Perry Insurance Agency, Bixby Bicycles, Vittoria Tires, Tifosi Glasses, Louis Garneau Clothing, Cytomax nutrition products, J and B importers, Phil Johnson, The Pita Place for providing us a great wrap,

We added $1,000.00 to the prize list from last year and hope to make it better next year, if we earn the bid for 2015. Send me an email or private message on Facebook for any feedback that will help me improve the event for next year.

Thank you again for all your support, you made it possible!

Bicycling For Life: Mark Martin

At Bixby Bicycles we enjoy sharing pictures, articles and videos about bicycling.

Mark Martin is both funny and informative in this 12 minute video. 

To all you cyclist and friends of cyclist, it's entertainment with a positive message 

Enjoy, "Bicycling For Life"

To View on Tablet or Phone Click Here

Otherwise Click on the Arrow Below

To View on YouTube

http://youtu.be/4W-3Mnu3Ovo

Riding Your Bicycle In Traffic

Country roads are being turned into city streets and city streets are going from two lanes to four, five and six. Spring is here and summer is fast approaching. As more of us turn to bicycling for transportation,  fun, exercise, and family events knowing the rules of the road and maintaining safety is important. Race season is fast approaching and individual and group riders are training on these same city streets. Bike routes remain the safest place to ride, however they aren't always available. I found a great article on perfect for both the novice, seasoned and professional rider.

Riding Your Bike in Traffic

Sharing the road with cars, SUVs and trucks is a fact of cycling life. Legally, bicycles have all of the same rights and responsibilities that automobiles do, yet too often cyclists are viewed as the second-class citizens of the road.

Cyclists are expected to follow all of the sametraffic laws as motorists, yet must mingle with larger, faster vehicles (and the sometimes impatient people who steer them). Here are our street-smart guidelines for becoming a wiser, safer cyclist.

Basic Rules of the Road

Bike Safety Fundamentals

·         Wear a helmet on every ride.

·         Wear bright, highly visible clothing, preferably with reflective tape or patches.

·         Obey the rules of the road. Stop at stop signs and lights.

·         Ride with the flow of traffic, not against it.

·         Ride in control at all times. Proceed at a safe speed that permits you to react quickly to unexpected circumstances.

·         Yield to pedestrians and other vehicles.

·         Never ride in low-light or dark conditions without front and rear bike lights and reflectors.

Riding Technique

·         Keep a safe distance between yourself and other riders or vehicles. What qualifies as safe? Enough space to allow you to react to something unexpected. In general, aim for 1 bike length (or more) per each 5 miles per hour you're traveling. Keep at least 4 feet between you and a vehicle.

·         Don't hug the curb too closely. Maintain a comfortable distance from thepavement edge.

·         Ride in single file. This is required by law in most states. (Note: Some states allow cyclists to travel 2 abreast. Do this only on less-traveled roads that are free of traffic. Riding 3 abreast is usually illegal.)

·         Don't ride on sidewalks unless no other safe option exists. Motorists at intersections or when leaving or entering driveways often do not see swift-moving cyclists traveling on sidewalks.

·         Likewise, watch for cars coming out of alleys. They may not see you.

·         Don't pass other cyclists on the right.

·         When needed, make noise—use a horn, a bell, whistle or just yell.

·         In heavy, slow-moving traffic, it's often safer to ride in the middle of a traffic lane so that everyone can see you and cars won't try to squeeze around you.

·         On busy streets, don't swerve back and forth around parked cars or other obstacles. Maintain a straight course and watch out for opening car doors.

·         Be ready to brake. Keep your hands on or near the brake levers so you can stop quickly.

·         Pedal strongly when going through intersections.

·         If 5 or more cars are behind you, pull over and let them pass.

·         Be predictable.

Road Awareness

·         Stay alert to changes in your surroundings at all times.

·         Communicate your intentions to drivers and other cyclists as much as possible. Use hand signals whenever you turn or stop, but assume that those signals might not be understood by every driver. Watch our video on using hand signals.

·         Make friendly eye contact with drivers. This helps to ensure your intentions are understood by motorists.

·         Semi-trucks have a blind spot when they turn; avoid riding in the blind spot.

·         Watch out for things that can add to (or cause) problems between cyclists and automobiles, like bright sunlight, fatigue, darkness and sharp bends in the road.

·         Avoid actions that can cause accidents between bicycles, such as following too closely, poor communication or lapses in concentration.

·         Be especially cautious at intersections. Many cycling accidents occur here.

·         Ride with confidence when you're in traffic. Timid, wobbly riders make drivers nervous. Cyclists or groups of cyclists who ride in a respectful, self-assured manner are more likely to be granted extra room and respect in return.

Highway Riding

Cycling on high-speed roads requires extra caution. Avoid it if you can, but if you must, follow these rules.

·         Stay as far right as you can, using the paved shoulder whenever possible.

·         Check behind yourself frequently and listen for approaching cars. To make this easier, wear a helmet-mounted or eyeglass-mounted mirror.

·         Brace yourself for passing vehicles (especially large trucks or other wide vehicles) by gripping your handlebars firmly, lowering your body to lessen wind resistance and moving as far to the right as possible.

·         Keep in mind that the wind from passing vehicles tends to "pull" cyclists forward and toward the passing vehicle.

Reminder: Just because you're on a bike, it doesn't mean that you can't be cited for a traffic violation. Follow the rules of the road.  http://www.rei.com/learn/expert-advice/riding-traffic.html

FAMILY BICYCLING

Across the country families are pulling out water bottles, airing up tires, strapping on helmets, checking gears and heading out on thoroughfares, side streets, dirt roads, and local bike trails. Bicycling continues to grow in popularity and comes in second only to swimming as an outdoor family activity. 


Turning off the television, limiting computer time and restricting cell phone use to emergency calls only families nationwide have found a fun, economical fitness activity appropriate for all ages.

 

In this era of “super sizing”, and the disbanding of physical fitness programs in elementary and secondary public schools, finding free healthy exercise programs can be challenging. Finding an activity with a limited or cost-effective investment the entire family can share in even harder. For many bicycling is the answer.

Family bicycling for fun, excursions or tours, offers a wide range of benefits. The immune system can be considerably strengthened by bicycling, and it fights against cells that cause tumors. It increases stamina, and strengthens joints and cartilages as it regulates movement and breathing. Rather than escaping stressful situations by taking a drive, jump on a bicycle. The mental health community reports moderate exercise like bicycling helps depression and anxiety.

  

Family bicycling brings a family together, however safety in group and/or family riding is important. Certified USA Cycling Coach Buster Brown of Bixby Bicycles offers group and/or family coaching sessions. Rules, regulations and guidelines for group riding are many and for your safety, the safety of your family, and the safety of other riders, knowing and understanding the rules is crucial. Even city established bike trails and bike runs have rules – at times not easily accessible. More than road rules, the coaching session includes maintenance and care of your equipment, proper fitness of seats and handlebars and guidance in selecting routes and bike trails appropriate for your family’s level of experience.

Join millions of others this summer in this fun, eco-friendly activity. Multifamily sports are growing as the gaps between generations’ narrows.  Bixby Bicycles and Accessories; locally owned and operated is more than just another bicycle shop. Offering all your bicycling accessories, group rides and individualized training and coaching programs, they have an ingrown love for all things bicycle.

Take down the old bike hanging in the garage, dig out the two-wheeler that’s seen better days, buy the shiny red bike or pink one with a basket and join a community of youth and families who have discovered bicycling.  Biking together as a family offers mental stimulation, moderate impact exercise, and an “enhanced sense of place”.

Bixby Bicycles in Bixby Oklahoma promotes family and community by carrying a wide range of kids, adults, cruisers, road, mountain and fixed gear bicycles. Contact us for more information. 

BICYCLE INSURANCE - THE CHOICE IS YOURS

As a cyclist, novice or experienced, whether your riding for fun or training for a race, insurance is a good idea, at some point if you ride regularly, you’re going to go down, and the driver of the vehicle isn’t always at fault.

Bikes are expensive and while cyclists may be covered through homeowner's or renter’s insurance for bike theft, it doesn’t always cover bike damage, and not every cyclist owns a home or has renter’s insurance. Breaking a collar bone, a leg, a hip, or getting a concussion can lead to long term medical care and outrageous hospital and doctor bills. The ride to the emergency room alone can cost in access of $200.00.

Determining how much insurance you need depends on how you use your bicycle; for transportation or competition you want more insurance, for recreation or fitness you might want less. Evaluate your cycling needs, the amount of risk you’re prepared to take and how much you can afford to pay.

Pricing on policies vary greatly. Some bicycle policies combine Medical Coverage and Vehicle Protection Coverage, while others are combined with your automobile policy. Some suggest you consider coverage similar to the protection drivers get: Liability, theft, damage, uninsured motorist and because you don’t want to leave that mangled $2000.00 bike on the side of the road - roadside assistance. Most don’t cover bike racks, but offer bike rack riders.

Yes, USA Cycling offers coverage, however they won’t cover the liability if you crash into someone’s car–remember the insurance commission determines who is at fault. You won’t be covered if you damage someone’s property and your auto policy won’t cover that liability. If you’re hit by a vehicle you can’t count on the driver’s insurance covering your medical expenses – not to mention the damage to your bicycle. Although most states require motorist to carry insurance, many don’t.

Is biker’s insurance a must? Ask yourself these questions: Is my bicycle worth insuring (most are)? Does my homeowners’ policy cover damage to my bicycle away from home? Will my auto insurance policy coverage damage to my bicycle regardless of who is at fault? Is my renter’s insurance providing enough coverage? Can I afford not to have bicycle insurance? Is there a limit on my homeowners’ or auto policy on how much they will cover? Do I ride often enough in an area where anything can happen? The answer to that last question is a resounding yes, regardless of where you live or where you ride.

There’s loss of earnings coverage, coverage for family members, public liability coverage, personal accident options, underinsurance coverage and the list goes on. Talk to a professional, review your policy with your insurance agent - identify specifically where in the policy your bicycle is covered and what that coverage consists of, and lastly protect yourself and your financial stability with a health insurance plan. Over 90% of all bankruptcies in the United States are due to hospital and medical bills.

You paid a lot for your bicycle, you love your family dearly, and you understand the importance of taking care of yourself. There are lots of companies to choose from. Get insured, you’ll be glad you did.

RIDING ON SNOW AND ICE

There’s no need to leave the bike at home because of a bit of snow. Riding in snow is actually easy and a lot of fun. You might want winter tires, the type with metal studs that will bite and give grip through hard packed ice and snow. Don’t forget to let the air out of those tires. Use low pressure; riding them soft you’ll get more grip. Wide tires with widely separated knobs work best on snow – studded tires improve traction on ice.

You’re going to be anxious about the conditions, especially if it’s your first time. Relax your hands and arms and keep your weight back. Steer with your hips rather than your hands. If the snow is crusty, shift more weight to the front so you can stay on the crust without breaking through, if it’s mushy shift to the back for more traction. Make small directional changes with your whole body on the bike, don’t break hard, do your braking early and in a straight line; use the back brake to check the amount of adhesion you have.

Riding through the snow is slower and harder than you think. Focus on the trail. If you’re wallowing in the snow, let more air out of your tires. On completely snow covered roads let your tire pressure all the way down. Shift into a gear that lets you keep a comfortable cadence and allow the front wheel of the bike to go where it wants. Swap clipless pedals for flat pedals, wear warm winter boots and pedal smoothly. If your feet get cold or you’re experiencing poor circulation, get off and run with the bike. A bike isn’t a car yet some winterizing is needed. If you didn’t do it in the fall, now is the time to repack bearings with low temperature grease.

Always wear a helmet, especially in snow and ice, and don’t be embarrassed to bring out that Fat Bike for winter riding. Fat bikes are essentially mountain bikes with low-pressure motorcycle size tires that allow riders to pedal over compacted snow. And speaking of snow, it’s always a good idea to check the weather before taking to the road.

The right equipment is important, so is proper attire. Your physical condition and riding style will determine your needs. Bicycling generates a lot of heat. Clothing should be well insulated and should keep you warm. Dress in layers under your breathable windproof clothing - thermax, capilene, and polypro are said to be some of the best. Try bike pogies for your hands. They let you ride barehanded when you don’t need gloves and let you wear gloves when you need heavy mittens. They also improve your control of the bike.

Being seen is a must. Generator lights don’t work well in wet or snowy conditions. Systems that power both lights from the same battery can leave you invisible to drivers. However rear flashers are very reliable and can run for a year on 2 AA batteries. Clear white reflectors return twice as much light as amber ones and more than three times as much as red ones.

Stay safe, stay warm and enjoy the magic.

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.

Five Questions You Should be Able to Answer by Now

Wednesday, April 24, 2013 at 9:03AM

As the weather warms up and you start moving from the treadmill and trainer to the trail and road, your thoughts are likely turning to your racing calendar. Actually, you’ve probably already got your first few early season races under your belt. But did you really do all your “homework” in the base period to set yourself up for success? Take our pop quiz and find out. Here are five questions that all athletes should be able to answer by this point in the early season.

Q1. Which events are your “A” races and which are your “B” races? 

You likely have a calendar of races set up by April, but is it prioritized? Prioritizing your schedule is one of the first things that should be done when planning your season. “A” priority races are the ones you want to peak for and be at your best. “B” races are events that will help you prepare for your A race or are events you want to do more for the fun of it.

This is a task that can get complicated if you let it. In a perfect world, your A races are well spaced out through the season. Realistically, you can only have two to three A races per season. The shorter the distance of your A events the more you can have, but you still need to beware of over-racing.

With your A races set, you can find B priority races that will prepare you for the A race. There are several questions regarding B races. When should they be, how many and how to train for them are the most common. In a perfect world these B events are the right distance and timeframe away from your A race and don’t require travel. While it is impossible to set concrete rules regarding A and B races, there are guidelines. The longer in distance the A race, the farther out on the calendar the B race should be. If it is a long event like an Ironman, it is better to have two or more B races. It would also be good to start with shorter distances and work your way to longer events. Running a 5k two weeks before an Ironman won’t hurt, but it isn’t the best race prep either. In the real world, you will have to make some decisions.

Q2. How much are you traveling and how will you train through your travels?

In this process, consider your summer travel schedule. Family vacations or work travel can have a huge effect on your training and racing. There are obvious scenarios to avoid, like traveling just before your A race. Even if you are not travelling just prior to a race, you want to consider how it will affect your training. A two-week vacation during your build phase is less than ideal - unless of course you can fit your training into the vacation. Running is the easiest to work around, with cycling and swimming being harder to accommodate. Your ability to train while traveling will depend greatly on where you are going, what you plan on doing and the facilities available, like a pool or gym with a stationary bike. Research facilities ahead of time and have a plan for when you will get your workouts in. Minimize the interruption of travel as much as possible.

Q3. Should I race my B events, or should I train through them?

Once the B events are scheduled you can turn your attention to the training. While they may only be a B priority event, it can be hard to go into an event less than 100 percent. Hopefully your B races line up well with the A races. If so, your training should be progressive and you can train hard for the B race while still preparing for the A race. As a general rule, if the B event closely mirrors the A event, race it, if not, train through it. 

Remember, just because you make a race a B event, that doesn’t mean you don’t take it seriously. It is only your preparation for that event that is not optimal. B events are great for determining where your fitness is, working on nutrition strategies and choosing equipment. B events are also a great way to work on a specific weakness or aspect of the A race. For instance, if you are not a good hill runner, or your A marathon is on a hilly course, find a hilly 10k or half marathon, focus on hill training, then use the B event to gauge your improvement. B events are the stepping stones that prepare you for the big A day.

Q4. When are you starting your race-specific build?

With the A race in mind, you should know when exactly your training is going to become more race specific. By “race specific” we mean training at the goal heart rate/pace/power you want to achieve in the race, and training on a course similar to the race. After all, if you don’t train at race intensity you can’t expect to race there.

In general, an 8 to 10 week block of race specific training is good for long events, and 6 to 8 weeks is ok for shorter ones. This is where a properly placed B race can be a great advantage. Having a half marathon that you will run at a faster pace than your goal marathon pace 8 weeks later, is a great race specific workout. Keep in mind that for an A race, your build phase should end 2 to 3 weeks prior to the event to allow for a taper period. There is little you can do training-wise to improve your fitness in the last 2 to 3 weeks (simply not enough time for the body to fully adapt), but doing too much can have a negative impact by putting too much fatigue on the body.

Having a coach is the best way to ensure that you get your race specific build right (and in fact your whole season), but if you want to follow training plan instead there are many options. Plans will vary depending on the event, your goals and experience. You want to find a plan that strongly mirrors your own commitment level and available time. Once you have decided on your plan, stick with it and don’t second guess three weeks into the plan. Like any plan in life, you need to allow for enough time to see the true fruits of your labor.

Q5. What are your current threshold and zones?

Threshold is a very important element to your training. It is a zone that you should train in, and it also sets your other zones, like aerobic capacity and recovery. Threshold is the effort you can steadily maintain for one hour. It is a powerful predictor of fitness and can be used for pacing in all sports and distances. You can monitor your threshold via heart rate, pace or power depending on your sport and the device you have.

Hopefully you already know your threshold pace, power and/or HR, but if not you can determine it with a simple field test. With this determined, your other training zones will be properly set so that you can do structure zone training and proper periodization. Here’s the key though - as you do more work at threshold, especially during your race specific phase, this value changes. For instance, you may start with a run threshold heart rate of 160, then six weeks later after some training at threshold, it may increase to 170. This would also change your other training zones. That’s why we recently created the Threshold Improvement Notification Option to help you stay on top of your threshold value. (Read more about why you would want to make sure you have this feature turned on at this point in the season)

So, how did you score? Can you answer the above questions with certainty? If not, now is the time to get on it and play some catch up! If you can finalize your plan and set your preparation in stone within the next couple weeks, you will be on the right track throughout the year

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