BUSTER BROWN - USA Level 3 Certified Cycling Coach

WHY HIRE A CYCLING COACH. 
There are a number of reasons to hire a USA Certified Cycling Coach. From the novice to the advanced the right coach sees you as an individual. Training programs are prepared based on fitness, background, schedule and restraints, and includes mentoring, coaching, providing feedback, setting goals and selecting events.  A coach knows when to adjust a training plan (avoiding injury), imposes dedication and commitment to each exercise, and challenges the cyclist to be the best he/she can be.  

THE USA CYCLING COACH

Call it accredited or call it certified, Accredited Coach Certification with USA Cycling is a big deal. Just becoming a coach has its challenges.  There are three levels to bicycle coaching; entry, advanced and expert and there are manuals, training packets and exams at each level. Once all three levels are completed you are certified – not so fast, for many this process can extend years into the future.

Levels go from 3-1 with Level 1 being the highest. In order to achieve Level 1, a coach must be a Level 2 coach in good standing for 5 consecutive years and attend a Level 1 Clinic, or be a Level 2 coach for 3 consecutive years, accumulate 200 CEU’s (Continuing Education Unites) following completion of the Level 2 Clinic and attend a Level 1 Clinic. Them comes the Level 1 test.  A compilation of subjects ranging from organizational structure to Role of the Coach, The Cyclist in Traffic, Basic Equipment, Sport Science, Health Issues, Principles of Training, Track Racing, Road Racing, Cyclo-cross Racing, Mountain Bikes and the list goes on.

To be one of the best and become renowned as a coach, specialization is a must. Discipline Specific Certification is to teach coaches to more effectively coach in a specific discipline. Only open to licensed Level 3 coaches, there’s Cyclo-cross Specific Certification, Track Specific Certification, and Mountain Bike Certification.  Specific Certifications are one and a half day pre-scheduled classes the coach is required to attend. Perhaps this explains the certified coaches pricing scale. Certification isn’t easy and it isn’t cheap. There are costs associated at each level, and coaches must “recertify” at each level every two years.

The  team is proud to announce our own Buster Brown has completed USA Cycling Level 3 Coaching Certification.  Training classes are beginning November 5, 2013.  Call Buster Brown at 479-530-9491.

COMMUTING BY BICYCLE

Are you riding your bicycle to work?  People all over the world are changing their methods of transportation. The millenniums and Y Generation have forced us to think differently about a lot of things. Some do it to save the planet, some to save money, others find they are forced economically and financially to find a better way of doing things. Transporting ones-self five days a week, 50 weeks a year is costly. Whether by car, bus or train, getting from point A to point B sustains a cost whereas bicycling is virtually free. True, there are upfront costs, yet once you have the bicycle, the clothing, a couple of spare tires, a wire bottle and a good pair of shoes, your cost free.  There is one factor which remains a challenge for many – the physical requirements. Hoping on a bicycle and riding 6-8 miles to work doesn’t come easy.

Google commuting by bicycle and you’ll find articles referencing exercise, fitness, race training, health benefits and more. There is very little however on how to prepare for the commute. If you don’t exercise at all, jumping on a bicycle and expecting to ride 6-8 miles on day one will led to parking your newly purchased bicycle in the garage or hanging it from a hook in the ceiling never to be touched again. If you don’t know your physical limitations, you will end up hating the experience as much as you hate the bicycle.

Although cycling is a low-impact exercise, any prolonged physically activity (you’re not prepared for) can leave you with injuries.  Back strain, arm pain, shoulder and knee discomfort are problem areas new and many seasoned cyclist experience.  Tiredness, fatigue, a lack of hydration and poor nutrition should be added to the list.  If you are planning to purchase a bicycle, or own one you’re planning to use for commuting prepare yourself for the ride – emotionally and physically. There are rules and regulations when riding in traffic, there are challenges riding up and down hills, bike routes aren’t always available and safety is a major concern.

Group bike rides are a must. Before heading out alone join a local group bike ride. Most have different levels and many offer indoor classes before taking to the road. Bike Shops such as Bixby Bicycles and Accessories can provide maps to lay out safe routes.  They also have coaches who can help you prepare physically, give nutritional advice, ensure equipment fits properly, and teach recovery methods. No one wants to feel great about bicycling to work and arrive unable to put in an eight hour day. Your boss just might have something to say about that. Being aware of the weather conditions, having extra clothing, and having a plan B is crucial. Bicycling is physical exercise and if you’re in a hot climate you’ll need a way to freshen-up once you arrive at the work place. You don’t want to arrive exhausted neither do you want everyone to smell you coming.  Snow, rain and drastic changes in temperature can make the ride home challenging, have a plan B. Preparation is key!

Commuting to work by bicycle is more popular than ever.  You save money, see things you’ve never seen before, avoid rush hour traffic and rush hour crowds, save money, save the planet, get your daily dose of exercise, and let’s not forget the freedom of the ride. If you’re properly trained, physically fit, and properly attired for safety and comfort, know your route and have a plan B for unexpected changes in the weather or that requirement to work overtime, commuting by bicycle can be a truly rewarding experience.

Tight Fitting Bicycle Shorts

Last week during a networking presentation, I asked if anyone knew why cyclist wore bike shorts. There were a few who responded right away – with the right answer of course. If you’re a cyclist you know the answer, however if you’re new to the sport your response – like so many others, might be the wrong one. Cyclist who ride for fun, enjoy riding as a family, or use their bicycle for transportation might stray from the tightly fitted spandex short.  Depending on how you use your bicycle, you might have made the wrong decision. Surprised? Whether you realize it or not, bicycle shorts are an important accessory providing both safety and comfort. 

Bicycle shorts are designed to meet the needs of the cyclist, the professional, casual, new and seasoned cyclist.  Specifically designed to meet the cyclist’s needs, these shorts include, padding, tactically placed seams, flexible fabrics which reduce air resistance and wind block, and fabrics that breathe. Choosing the right pair of shorts is important.  Did you know bicycle shorts are made to wear “without” underwear? It’s true and their designed for different types of riding.  Selecting the perfect pair of shorts can be challenging. Bike shops such as Bixby Bicycles & Accessories are staffed with sales associates who can assist with this challenge. 

     First the good news – not all bicycle shorts are tight!  Baggy shorts are available and perfect for the touring or commuting rider. If you ride for fun or casually for exercise – or you want a specific look, baggy shorts can meet your specific needs.  If you choose a baggy short, look for an inner liner – pockets are also available. These shorts have a comfy look and stylish appeal and they come in an array of styles, colors and sizes. 

     However, if you plan on picking up the pace, race training, or high impact exercising tight fitting padded bicycle shorts are a must. They control moisture (wicking), keeping you dry and minimizing chaffing. The pad or leather chamois covers the seams and provides a smooth surface to sit on. Considering they are worn without undergarments it is important to protect the skin against the repetitive friction of the legs against the bicycle seat, to cool the rider down through the process of evaporation, and compress the legs. Tight fitting bicycle shorts protect genitalia in men and women.  They also reduce the weight of a rider’s clothing – improving comfort during long rides or races. Bike short padding, number of panels, the waist band or bib, inseam length, fabric and color are all important. 

     Riding for spin classes, triathlons, mountain biking, commuting or enjoying an early evening family ride, clothing is one of your most important accessories – do the research or ask an informed bicycle sales associate.  The right clothing can be one of your most important accessories. Choose tight fitting bike shorts or baggy shorts, thick fabric or thin (based on climate), sheer or shiny, made of wool, Lycra, spandex or a variety of other wicking materials,  

10 Myths About Women and Bicycling

 

This week we're sharing an article from "The League of American Bicyclists" on Women and Bikes. A fantastic read for both men and women cyclist.  Bixby Bicycles and Accessories is proud of the many women we service throughout the Tulsa community, and those who join us  weekly on Group Rides. 

WOMEN BIKE.  In  2009, women accounted for just 24 percent of bicycle trips in the U.S. It’s time for that to change. That’s why the League launched Women Bike — the first national advocacy initiative to encourage, engage and elevate more women bicyclists in the United States. "

Click here to read to full article

http://issuu.com/bikeleague/docs/womenbikereport_final_web_/4?e=1335002/4356027

Click here to read the full report

http://www.bikeleague.org//sites/lab.huang.radicaldesigns.org/files/WomenBikeReport(web).pdf

BIKE POLO

Have you heard of Bike Polo?  It seems Tulsans have. This vintage sport has seen a resurgence among young and old alike. Teams have popped up nationwide and the age group seems to vary.  It’s a tough game, not for the squeamish - be prepared for scabs, bruises and the sight of blood.

     This century old sport has found new fans world-wide and a quick Google or Bing search can bring up a team in your state, your city, your town, or your local community. The game consists of teams for three riders on concrete courts on single-speed, fixed-gear bikes. There’s a rubber ball and mallets, bike shields and  hard riding. Not for the faint of heart or the average cyclist.

“Invented in 1891, Cycle polo is a team sport to traditional  polo except that bicycles are used instead of horses. The hardcourt game has seen a sharp spike in interest as of 2007 and new teams are sprouting up across the world. Cycle polo can now be accounted for in the USA, Ireland, Switzerland, France, India, Germany, Pakistan Malaysia, SriLanka, Indonesia, Hungary, Australia, New Zealand, Sweden, England, Scotland, Argentina, Italy, Spain, Canada, Poland, Croatia, Slovenia, Nepal, brazil and Cuba.”  …. Wikipedia

U.S. hard-court bike polo has more than 175 teams. And yes!  Oklahoma is well represented. There is the OKC Team in the Oklahoma City area, and Tulsa Bike Polo in the Tulsa area. Check out the websites, YouTube, Facebook pages and more. It's new, revised and many are asking, will Bike Polo be the next new Olympic Sport?

 “What do you get when you combine the low-impact aerobic workout of cycling, the challenge of a racket sport, and the camaraderie of a team sport? Bicycle Polo!”  ….http://www.bicyclepolo.org/

From a great source of exercise to the thrill of racing, from a source of transportation to a hard hitting game, from helping Parkinson’s patients to just riding for fun, 

Cycling and Health - The Evidence

Cycling offers more than a mode of transportation, cash prizes, and winning jackets, shirts and trophies. We sell, coach cyclists and race bicycles for all of these reasons, however our primary purpose for being in this business is to provide the community with a healthy way of staying fit. Cycling is a fitness and wellness program that's all of the above, and more fun than you would ever imagine.  We've taken some excerpts from "Cycling and Health" that highlight the many benefits of cycling, from relieving back and knee pain, to improvements in the cardiovascular and immune system.  

BACK PAIN    Back pain is often the direct result of lack of exercise. This leads to a reduction in nourishment for the inter-vertebral discs. The result is that the function of the discs changes with the discs no longer able to fulfill their allotted task of supporting the required weight. However, there are three ways in which cycling can help overcome back problems. Firstly, through set physical exercise, the discs receive more nourishment which aids their development. Secondly, the large muscles in the back strengthen and develop through cycling. Lastly, cycling aids the stabilization of the individual vertebrae relative to one another. This is achieved by strengthening the 'small' muscles responsible for supporting the individual vertebrae.  

KNEE JOINTS    A general cause of knee pain is often attributed to the breakdown of cartilage. Excessive stress placed on the joint, for example by jogging, or being over weight, restrict or deny the supply of nourishment to the cartilage. Consequently the cartilage is weakened and starts to break down. The knee starts to hurt as it denied minerals essential to the cartilage. Since the cartilage has no blood vessels of its own, the transfer of minerals occurs through diffusion. Movement of the knee joint therefore encourages the nourishment of the cartilage. Cycling is one of the least stressful ways of exercising the knee joint and therefore is an excellent way of strengthening the cartilage.  

HEART & CARDIOVASCULAR SYSTEM    The heart is our only "motor" and for this reason we should take particular care of it. Stress symptoms and hardening of the arteries (arteriosclerosis) for example have a detrimental effect on the heart resulting in high blood pressure. To get through the narrowed blood-vessels the same amount of blood has to travel faster and with fully-closed arteries a heart attack may occur. Cycling can improve the blood circulation in a large number of ways. Most importantly the heart will be working more economically because the pumping performance becomes more efficient - it leads to a drop in the overall blood pressure thus reduces the risk of heart disease.  

IMMUNE SYSTEM    Infections are one of the prime causes of absenteeism from the work place. One frequent reason is an ineffective immune system leading to allergic reactions and an inability to fight common colds. Cycling improves the quality of the immune system by allowing the body to protect itself against viruses and warding off bacteria. Consequently cycling is the most advantageous method of exercise for strengthening the immune system.

Source:  "Cycling and Health" 

http://www.cyclingandhealth.com/CyclingAndHealth_e.htm

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.