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______________________________________
RoadBikeRider.com Newsletter
Issue No. 453 - 08/26/10: Hillier Than Thou
ISSN 1536-4143
Produced every other
Thursday by RBR Publishing Company. E-mailed without cost or obligation to
more than 63,000 roadies around the world.
1.
NOTES & NEWS
My contention that the Mountain Mama Road Bike Challenge is "one of the toughest century rides in the Eastern U.S. if not
North America" (newsletter No. 452) caused some readers to take issue.
The annual Mountain Mama in the Allegheny Highlands of Virginia and West Virginia is exactly 100 miles (161 km) and includes 9,700 feet (2,957 m) of climbing with a top grade of 16%. To use a common measure of vertical challenges, that's 97 feet/mile.
Tough, but we heard that some other
U.S. events are tougher. Here's what roadies are saying about rides that serve up some serious ascending, be it in 100 miles or another distance.
Note: To convert feet to meters, multiply by 0.3048; to convert miles to kilometers, multiply by 1.61.
-
"[Mountain Mama] sounds challenging, but those of you roadies who like hills (naw, you gotta love 'em for this one) should come to
New York's
Finger Lakes region for the Highlander Cycle Tour." -- Helen
Helen was one of several readers hyping the Highlander's 128-mile Death B4 Dismount Double Metric. It advertises 10,000 ft. of elevation gain in 16 "major" climbs, with grades as steep as 23% [78 ft/mi].
-
"If you liked Mountain Mama you will almost certainly like the Hilly Hellacious Century out of Fletcher, North Carolina, through the Blue Ridge Mountains. It includes roughly 9,000 feet of elevation gain [90 ft/mi]." -- Tom
-
"A lot of folks think you have to go to the mountains east or west for a climbing challenge. The Mama sounds tough but consider the Horrible Hilly Hundreds 200K (124 mi.) with 10,700 ft. of climbing [86 ft/mi] with a max 20% grade, or the Dairyland Dare 200K with 13,500 ft. [108 ft/mi]. These rides are right here in the heart of the Midwest --
Wisconsin!" -- Joe
-
"I would like to take note of the comment that Mama may be the most difficult century on the east coast -- not hardly! There are actually two centuries in Georgia, the Brasstown Bald Buster and the Six Gap Century, that boast more elevation gain and steeper climbs.
"The Brasstown century has 14,000 feet of climbing [140 ft/mi] and the 6 Gap has more than 11,200 feet [108 ft/mi]. Brasstown Bald was featured in the Tour of Georgia and has climbs of 15-20%. It also has The Wall of more than 24%. It is so steep that cyclists are not allowed to descend, so that means it comes at the end! I guarantee you will have to dismount your 2-wheeler on The Wall." -- southern pride
-
"Check out the Santa Cruz Mountains Challenge in
Northern California. It's 102 miles with 11,000 feet.[108 ft/mi]. The worst of it is going up Jamison Creek with a 2-mile section averaging 11+% with sections at 18+%." -- Kerry
-
"As someone who claims
Colorado as their home I must take exception to the claim of the toughest century in the
U.S. being the Mountain Mama Road Bike Challenge. Check the Deer Creek Challenge." -- cooleric
Yo, cool, the claim was "one of the toughest" centuries, not the toughest. But Deer Creek would certainly spank Mama, having 12,750 feet of climbing [127 ft/mi].
"The Mountain Mama sounds tough indeed, but compare it to the 2-day Everest Challenge held in Bishop, California -- 206 miles with 25,000 feet of climbing [121 ft/mi]." -- Bobby
Reader John Klever reminds us of another climb, which Fred Matheny and I rode during Lon Haldeman's 1993 PAC Tour from Everett, Washington, to the Virginia
shore.
"Try U.S. 14A from Lovell, Wyoming, east for about 33 miles," says John. "The first 11 miles are slightly downhill to the Big Horn Reservoir, and then the next 28 are straight up for a gain of 5,500 feet [196 ft/mi]. Lon calls this the most challenging climb in the lower 48."
Fred also nominates an ascent that's near his western Colorado home, the 25-mile, 5,000-foot grind to the top of Grand Mesa [200 ft/mi].
I've done that climb. It's tough. But when it comes to roads that go up, nothing I've ridden has been harder than
New Hampshire's Mount Washington Bicycle Hillclimb.
It rises 4,650 ft. in 7.6 miles -- 612 ft/mi -- ending with a 22% ramp.
I rode it in 1996. That's the only time I ever had a side stitch on a bike.
Ed Pavelka
Editor, Publisher, Still Recovering
P.S. To tell RBR about your favorite (or least favorite) killer hill or ride -- survivors of Colorado's Mt. Evans Hillclimb [252 ft/mi to a height of 14,130 ft.] can line up now -- please post to our Cycling Commentary page.
____________________________________
Picture This
 The Mountain Mama century ride is what the above fuss is all about. But Mama has shorter rides too. One is a 27-miler (43 km) that my wife Joleen had to downsize to after a hospital stay.
Being so happy to be riding again, Joleen naturally smiled for a guy snapping pictures from the roadside. Whoa! Next thing we knew, she was the new cover girl for the Mama's home page. Here's that photo.
I, however, didn't appear to be having quite as much fun when the photog shot me on the century's second-to-last climb. Maybe I was thinking about the final 1.74-mile (2.8-km), 7.8% grunt just ahead [413 ft/mi].
Comment
____________________________________
This
'n'
That
-
Postcard,
er,
text
from
Jimbo.
RBR
tech
maven
Jim
Langley
is
vacationing
in
New
England,
where
the
road
riding
has
blown
him
away.
"The
ride
up
and
down
Cadillac
Mountain
in
Maine's
Acadia
National
Park
is
spectacular,"
he
tapped
on
his
cell
phone.
"Unbelievable
views,
perfect
pavement,
around
1,500
feet
of
climbing
in 3
miles.
From
the
summit
you
can
see
forever
in
all
360
degrees,
a
top-of-the-world
feeling.
The
18-mile
loop
road
thru
the
park
is
amazing
too.
More
awesome
views,
more
glass-smooth
pavement,
5
bucks
for
a
bike
pass,
25-35-mph
speed
for
cars.
Arrive
around
dawn
and
there
will
be
zero
cars.
We
should
tell
Northeast
riders.
Apparently
few
people
outside
Maine know about this stunning cycling nirvana."
They
do
now!
-
Michigan cyclist Kevin Degen died
unexpectedly
last
week
at
age
52.
Handicapped
at
birth
with
cerebral
palsy,
the
young
Degen
pedaled
a
tricycle
for
therapy.
He
went
on
to
ride
thousands
of
miles
and
raise
more
than
$150,000
for
charities
such
as
MS
and
the
Make-A-Wish
Foundation.
Degen
could
use
only
the
left
side
of
his
body
so
had
a
custom
trike
with
all
the
gears
on
the
left
and
the
right
crankarm
removed.
"His
bicycle
was
his
freedom,"
said
his
brother,
Sean,
in
an
obituary.
Added
RBR
reader
Gerard
F.,
speaking
for
many
cyclists
in
the
upper
Midwest, "I always saw Kevin, who was struggling to ride
but
loving
it.
When
I
start
to
hurt
on a
long
ride
I
think
of
him
and
it
makes
me
strong.
He
inspires
me."
Degen
was
inducted
into
the
Athletes
with
Disabilities
Hall
of
Fame
in
2001.
-
The
$5
mountain
bike
at a
Kentucky
yard
sale
was
bought
by a
fellow
named
Greg
Estes,
who
figured
on
fixing
it
up
and
selling
it
for
a
small
profit.
Then
he
discovered
that
the
bike
had
been
custom
made
for
Floyd
Landis
in
2007,
a
year
after
Landis
became
the
first
rider
stripped
of
Tour
de
France
victory
for
doping.
It's
estimated
the
bike
would
have
retailed
for
$8,000.
Estes
says
you
can
have
it
for
a
mere
$6K.
The
bike
was
found
on
an
interstate
highway
and
apparently
nobody
reported
it
lost
or
stolen.
See
a
photo
along
with
the
jabs
at
Landis
in
the
reader
comments
below
the
story.
-
The
City
of
Lights is on the way to becoming the "city of
bikes"
3
years
after
launching
a
model
bike
rental
program.
Emulating
bicycle-friendly
Amsterdam
and
Berlin,
Paris is adding hundreds of kilometers of bike
lanes
and
expanding
cyclists'
road
rights.
The
aim
is
to
double
the
number
of
bikes
on
its
boulevards
within
a
decade.
Currently,
162,000
Parisians
are
signed
up
to
rent
bikes
for
short
rides
at
1,800
stations
around
the
city.
An
article
detailing
the
program
notes,
however,
that
the
cycling
buildup
is
so
extensive
that
there's
fear
cyclists
could
end
up
replacing
taxis
as
the
terror
of
Paris.
"Bike
riders
used
to
be
polite
and
respectful,"
says
one
observer.
"Now
we
are
seeing
that
many
can
be
just
as
nasty
as
others
who
use
the
streets."
-
Apparently
it
took
a
crash
to
light
a
cyclists'
rights
fire
under
Los
Angeles
Mayor
Antonio
Villaraigosa.
Since
his
July
17
tumble,
caused
by a
parked
cab
abruptly
pulling
into
his
path
on a
bike
lane,
the
mayor,
nursing
a
broken
elbow,
has
been
campaigning
in
press
releases,
interviews
and
videos
to
make
L.A.
streets
safer
for
cyclists.
Last
week
he
held
a
bicycle
safety
summit
that
included
discussion
of a
3-foot-passing
law
for
the
city.
-
Music's
benefits
during
workouts
are
examined
in a
New
York
Times
article.
It's
reported
that
"music's
dual
ability
to
distract
attention
(a
psychological
effect)
while
simultaneously
goosing
the
heart
and
the
muscles
(physiological
impacts)
makes
it
so
effective
during
everyday
exercise."
Interesting
article,
but
bad
advice
to
try
tuning
in
during
bike
rides
--
unless
those
"rides"
are
inside.
____________________________________
Overheard:
-
"With
salmonella
causing
the
recall
of
380
million
eggs,
I'm
probably
not
the
only
one
wondering
right
now
why
the
FDA
is
spending
its
resources
looking
into
international
bicycle
races
that
occurred
years
ago."
--
Mark
Fabiani,
special
counsel
to
President
Bill
Clinton
during
the
Whitewater
scandal,
just
hired
by
Lance
Armstrong
as
the
rider
faces
a
federal
investigation
into
alleged
doping.
-
"To
some
extent,
when
you
look
at
the
way
the
investigation
has
come
about,
you
have
to
ask
whether
there
is a
genuine
investigation
or
whether
there
are
vendettas
going
on
here."
--
Pat
McQuaid,
International
Cycling
Union
president,
on
the
federal
probe
of
Armstrong
and
the
pro
road
team
once
sponsored
by
the
U.S.
Postal
Service.
-
"Before,
when
I
fell,
I
always
got
up
by
myself.
I'll
do
it
again
this
time.
I
don't
know
how
long
it
will
take,
but
I
know
that
I'll
do
it."
--
Marina
Romoli,
striking
young
Italian
pro,
after
a
training
accident
that
caused
a
paralyzing
back
injury
and
lacerations
requiring
500
stitches
in
her
face.
-
"It's
like
a
six-hour
time
trial.
There's
no
sitting
in.
There's
no
draft.
I
just
couldn't
wait
for
it
to
be
over."
--
Levi
Leipheimer
after
winning
the
Leadville
Trail
100
(miles)
mountain
bike
race,
which
ascends
to
12,600
feet
(3,822
m)
in
the
Colorado
Rockies.
Maybe
he
was
just
in a
hurry
to
get
to
the
Tour
of
Utah,
where
he
rode
his
road
bike
to
overall
victory
9
days
later.
____________________________________
-
Whatever
happened
to
Jan
Ullrich?
The
foil
to
Lance
Armstrong
during
the
American's
long
Tour
de
France
winning
streak
says
he
is
suffering
"burnout."
Ullrich
has
cancelled
public
appearances
related
to
charity
bike
rides
he
organizes,
but
he
can't
avoid
ongoing
legal
proceedings
related
to
the
doping
charges
that
ended
his
racing
career.
The
German
last
competed
in
2006
before
being
fired
by
the
T-Mobile
team.
He
continues
to
deny
any
involvement
with
illegal
performance
enhancement.
-
Off
the
bike,
Lance
Armstrong
will
be
among
a
varied
list
of
celebrities
in
the
debut
of
"Stand
Up
to
Cancer,"
a
national
fundraiser
to
be
aired
Sept.
10
by
several
U.S
television
networks
and
cable
channels.
Then
next
May,
he's
scheduled
to
give
the
commencement
speech
at
North
Carolina's
High
Point
University. The 3,300-student private liberal
arts
school
has
a
history
of
hosting
high-profile
graduation
speakers,
including
Rudy
Giuliani,
Bill
Cosby
and
Clarence
Thomas.
Says
the
university's
president,
"Lance
Armstrong
is a
shining
example
of
hard
work
and
dedication
and
what
it
really
means
to
work
toward
a
goal.
His
message
will
surely
inspire
our
2011
graduates
to
go
out
and
succeed."
-
Not
quite
ready
for
food
stamps.
Although
his
sponsors
have
stuck
with
him,
Armstrong's
personal
income
this
year
is
slipping
to
$20
million,
according
to a
report
in
USA
Today.
The
paper
cites
information
from
the
WageIndicator
Foundation,
which says
the
rider
pulled
in
$28
million
in
2005.
-
Lon
Haldeman
was
hoping
to
take
200
cycling
items
to
Peru
in
October.
Thanks
to
donations
by
RBR
readers
and
others,
he's
packing
more
than
350.
In
newsletter
No.
439
we
wrote
about
Lon's
Peru
Parts
Project
to
benefit
the
country's
enthusiastic
but
disadvantaged
cyclists.
People
who
donated
items
have
been
added
to
his
PAC
Tour
newsletter
list
unless
they
sent
the
stuff
anonymously.
Says
Lon,
"We
thank
everyone
who
has
cleaned
out
their
cycling
closets
and
contributed
clothing,
parts,
helmets
and
shoes.
The
Amazon
riders
are
very
excited
about
the
gear
arriving."
He's
helping
stage
a
criterium
and
a
road
race
for
them
in
late
October,
using
the
only
paved
road
within
300
miles.
-
The
beta
version
of
Google
Maps
for
cyclists
is
getting
mixed
reviews.
Spanning
more
than
200
U.S. cities (and soon to be international),
the
bike
routing
system
combines
data
from
bike
maps
and
feedback
from
users.
The
algorithm
attempts
to
factor
in
variables
besides
existing
bike
lanes,
such
as
confusing
intersections,
steep
hills
or
busy
streets,
before
spitting
out
the
"best"
route.
It
works
on
Blackberrys
and
Androids,
but
not
iPhones.
A
New
York
Times
article
examines
the
state
of
Google
Maps
and
similar
apps
for
routing
riders.
-
Sign
of
the
apocalypse?
Aurumania's
Gold
Bike
Crystal
Edition
sells
for
$114,000.
Hurry,
only
10
available.
-
RidewithGPS.com
calls
itself
"the
premier
online
route
mapping
tool
for
cyclists,
motorcyclists
or
anyone
wanting
a
superior
route
planning
experience.
Additionally,
we
offer
unparalleled
cycling
performance
analysis
and
training
features."
The
site
offers
cue
sheets,
exportable
routes
for
turn-by-turn
directions
on
Garmin
GPS
units
and
elevation
profiles
with
grade
information.
Users
can
upload
rides
and
see
graphs
of
elevation,
heart
rate,
cadence
and
power.
It's
free
to
use;
donations
are
accepted.
-
Helmet-maker
Giro
is
expanding
into
high-end
cycling
shoes
this
fall.
This
could
be
called
covering
riders
from
head
to
toe,
but
we'd
never
be
that
corny.
Shoe
models
for
men
and
women
will
be
offered
at
prices
from
$199
to
$349.
According
to a
Giro
spokesman,
"Highlights
include
Easton-engineered
carbon
fiber
outsoles,
premium
materials
and
adjustable
footbeds.
At
195
grams,
the
Prolite
model
will
be
lightest
production
shoe
on
the
market
and
was
worn
by
Levi
Leipheimer
in
the
recent
Tour
de
France."
Giro
shoes
will
be
available
to
about
500
U.S. retailers.
-
New
on
the
website:
No,
the
3-in-1
Reversible
Traffic
Cone
Bag
isn't
really
a
highway
lane
marker.
But
you'll
be
as
visible
as
one
when
you're
riding
with
this
versatile
backpack
/
shoulder
bag
/
purse
/
musette
by
Gal
From
Down
Under.
See
our
review
&
rating
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RBR
Poll
Do you use a rearview mirror while riding?
We
give you 8 ways
to answer on our
poll page, where
you can also find an
archive of previous
poll results. Please
click, vote and come
back to finish
reading.
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Life
Lessons
from
"The
Guy"
In a
departure
from the
expert
"how to"
road
riding
advice
that RBR
eBooks
are
known
for,
The
Guy On
The Bike
delivers
inspirational
life
lessons
for
cyclists
and
non-cyclists
alike.
In this
autobiography,
Race
Across
America
winner
Michael
Secrest
details
his
exceptional
cycling
accomplishments.
His
endurance
feats
are
plenty
interesting,
but
something
else
makes
The
Guy On
The Bike
special
-- the
challenges
he
overcame
to earn
his
world
records.
Secrest
is the
only
cyclist
to ride
more
than 500
miles
(805 km)
in 24
hours
in all 3
venues
(indoor
track,
outdoor
track
and
road).
He is
the only
athlete
to set
non-age-group
world
records
in 3
consecutive
decades.
Twenty
years
ago he
rode
solo
across
the
U.S. in 7 days, 23 hours, 16 minutes
-- still
the
record.
His
story
will
inspire
readers
of any
age, but
Secrest
has a
certain
group in
mind --
young
people
whose
approach
to life
can be
influenced
by the
lessons
he
relates
from his
cycling
career.
Michael
Secrest
is
"the guy
on the
bike."
You'll
enjoy
the
inside
story of
his
exploits.
You'll
shake
your
head
over the
training
methods
he
describes.
And if
you know
a young
person
who
might
benefit
from a
positive
role
model,
you're
welcome
to pass
this
eBook to
them.
Secrest
takes a
hard-line
stance
against
any
means of
illegal
performance
enhancement.
Click
here
to read
2
excerpts
from
The
Guy On
The Bike
and see
the
table of
contents.
This
instantly
downloadable
eBook
has 105
pages
with 41
photos
for a
file
size of
4.3 MB,
and
costs
$9.95
($8.46
for
Premium
Site
members).
Comment
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2.
COACH FRED
How
Can I Climb This Wall Easier?
Q:
My ride home ends with a half-mile climb of 18%. You
often emphasize taking easy days, so how should I handle
this monster when I want to keep my effort low and heart
rate down? -- Steve P.
Coach
Fred Matheny Replies:
I've heard of killer hills, but that thing should come
with a casket and rosary beads.
When
your rides end with a steep climb, the solution is to
install a small gear so you can "walk" the bike up the
hill.
You
don't actually get off and push, of course, but standing
and pedaling slowly should feel like walking upstairs.
That's
how Race Across America legend Pete Penseyres
handles it. He lives atop a steep 800-vertical-foot
(240-m) climb in Southern California. He rides it hard when he wants
training, but stands and pedals slowly when he wants
recovery.
When a
hill really is an unavoidable daily monster, consider
installing a triple crankset or investing in a training
bike that has one.
A
triple will give you a range of low gears for ascending
your personal Alpe d'Huez. Such a bike will double
nicely for adventure rides that combine dirt roads,
paths and pavement.
An
alternative to a triple is a compact crankset with a
34-tooth inner chainring, although it won't give you
quite as low a low gear.
My
easy-day bike is a Rivendell Atlantis complete with a
drop bar, a triple that provides mountain bike gearing,
fenders and 26x1.4-inch tires. I can go real slow on
this bike -- or real hard on epic rides in the hills.
When
you have the right gearing for the terrain, a climb is
only as tough as you want it to be.
Comment
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September and
the traditional
start of century
season
in North
America
are right around
the corner.
If this is the
year you want to
ride your
best-ever -- or
perhaps your
first --
100-miler, RBR
has 4
publications
you're sure to
find helpful.
-
ACE Training for Cyclists
(eBook) -- Coach Arnie Baker's classic
guide for meeting the challenge of
ACE events, those that accentuate Altitude,
Climbing & Endurance.
-
Century Training & Event Tips
(eArticle) -- Coach Baker's weekly
training schedules for beginning,
intermediate and advanced century
riders, including advice on clothing,
equipment, nutrition and event-day
strategy.
-
Peaking for a Century
(eArticle) -- Coach Fred Matheny's 4-week plan
makes it certain that you'll be at your
best on the big day.
-
Swift Endurance (eArticle)
-- Coach Fred's training
techniques for riding any long distance
faster.
Find them all in the
RBR eBookstore,
order the ones that hit your target, and
download them instantly from your
RBR account.
(Your account will automatically be
established during the purchase process if
you're a first-time RBR customer.) Remember,
we give you 5 downloads of each eBook
and eArticle so you don't need to pay for
replacements or future editions.
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3.
CLASSIFIEDS
Also see the
Classified Ads
page on the RBR website and please support these
advertisers that help make this newsletter free for you.
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4.
JIM'S TECH TALK
Checking the Chain Line
Do short chainstays necessarily mean
shifting problems?
I got that question from an RBR
reader named Darrell. He owns
an older Litespeed Ultimate. It has
9-speed Ultegra components (double
crankset) and a 12-27-tooth
cassette. The chainstays are on the
order of 39.3 cm, pretty short.
Darrell says he gets chain jump when
combining the 53-tooth chainring
with the 24 or 27 cog. He wonders if
this is normal and something he just
needs to put up with.
No, a jumping chain is not normal or
acceptable.
I've heard from Ultimate owners who
even have triple cranksets, which
definitely work best on bikes with
long chainstays. They say that while
their Ultimate triples are a bit
finicky to keep adjusted, while in
tune they shift flawlessly and run
smoothly.
So, I believe something is amiss
with Darrell's bike. And yours, too,
if it has trouble similar to what
he's experiencing. A double crankset
mated to a 9- or 10-speed cassette
should shift nicely and run fine on
every cog unless something's worn,
defective or misadjusted.
(Well, it's not unknown for
drivetrains to be a bit rougher and
noisier when the large chainring is
combined with the 2 largest cogs,
but the chain should never be
jumping.)
If there's a Darrell-like problem
with your bike, here's an easy way
to check for a key culprit -- a bad
chain line. This refers to the
alignment between the crankset and
the cassette.
All you need is a straightedge
long enough to extend between them
and thin enough to fit between the
chainrings.
Get the chain out of the way by
shifting it onto the largest cog and
resting it on the frame up front.
Then fit the straightedge between
the chainrings and see where it
lines up on the cassette. It should
be perfectly centered -- on the
middle cog of a 9-speed cassette or
between the 5th and 6th cogs of a
10-speed.
If it's off center toward the
smaller cogs, the angle from the big
ring to the bigger cogs is worse
than it should be and that's likely
the reason the chain won't stay put.
I should point out that it's best
not to use the big ring/biggest cog
combination. But you still need to
have an accurate chain line because
sometimes you make this shift
without realizing it and you don't
want problems. Also, if the chain
line is off it can affect shifting
throughout the cassette range.
Now, if the chain line is right, the
problem could be a bent rear
derailleur and/or bent hanger, which
can happen if the bike hits
something or falls over.
To check for this, put the chain
back on and shift it to one of the
middle cogs. Then get behind the
derailleur at eye level and see if
an imaginary line passing vertically
through the cassette cog will
continue through both derailleur
pulleys. If that line angles to
either side it's a sign that
something is bent.
Crookedness can be corrected, but
the job is best given to an
experienced mechanic.
In the case of a wayward chain line,
fine-tuning can be pretty easy (most
steel frames) or more difficult
(everything else). If it's a newer
bike still under warranty and you
can take it to the shop that you
bought it from, there's a good
chance they'll correct misalignment
without charge.
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5.
NO PROBLEM!
Choosing Climbing Cadence & Gearing
What's
the matter?
You just bought a fine road bike with top-line
components and wheels. Then the first time up a tough
hill, you realize that this machine not only looks like
it's for a pro, it's geared that way too. The low gear
of 39x23-teeth reduces you to a plodding cadence of 50
rpm. Your quads are seizing, you're panting wildly and
you're slobbering all over yourself. What now?
There's a tremendous disparity between a pro's power and
that of an average rider. Top cashmen can maintain
400-450 watts on extended climbs. The average male
age-group racer is closer to half that. So if pros use a
39x23-tooth low gear (46 inches) to pedal at 90 rpm up a
hill, the average recreational rider should use a triple
crankset with a 30x30- or 32-tooth low (about 25 inches)
to achieve the same cadence and perceived exertion.
The
problem comes for rec riders who insist on using the
39x23 and will put on a 25 only at the risk of losing
face. The result: more slobber.
Here's
Help
-
Use appropriate gears for your strength and
fitness. If this means a triple crankset or a
compact double with a 34-tooth small ring, fine. The
problem arises when riders keep using
inappropriately high gears because of peer pressure
or because that's what came on their bikes and they
don't want to replace new equipment. Sure, it's
expensive to change cassettes or invest in a new
crankset. But it's cheaper than knee surgery.
Tip!
Think about gearing during the bike purchase
process. While equipment is brand new a shop will
usually change it for you for low or no cost.
-
Keep your cadence reasonably high. The key
word here is "reasonably." Armstrong was known for
his high cadence when climbing. But there's no
reason to succumb to Lance-mania. Most recreational
riders shouldn't attempt to climb with his 90-100
rpm pedaling rate even with low gears. Spinning that
fast on serious climbs requires the right muscle
fiber type, lots of practice and ample aerobic
power.
But with the low gears offered by triple or compact
cranksets, there's no reason most riders can't keep
their climbing cadence at 80-85 rpm, saving their
knees, climbing faster and having more fun than if
they were to slog away in a 39x23 or 25.
First, find a hill that's about half a mile long
(0.8 km) and not too steep. Use a very low gear that
you can spin at 95-100 rpm all the way up while
keeping your breathing steady (no panting). Then
locate a higher gear that reduces your cadence to
around 50 rpm on the climb without requiring you to
work harder than in the low gear.
First climb the hill with the low gear and fast
spin. Work on smoothness. Roll back down and climb
it again in the higher gear with a slow cadence,
concentrating on applying force all the way around
the pedal stroke. Repeat twice in each gear. Do this
workout twice a week (separated by at least 2 days)
for a month.
After
the 4 weeks you'll find that when using a moderate
cadence and gear -- what you'd choose when you climb the
hill in normal circumstances -- your medium cadence will
have much more souplesse as well as more power.
Comment
6. SCOTT'S
SPIN
Wicked
Wednesdays
Every
Wednesday evening, my bike club hosts an interval
workout on a hill at the local university. The climb
takes 5-6 minutes and we do it 6 times. Rain or shine.
Darkness or daylight. Forest fire or student protest.
Our
coach refers to these sessions as Level 5 or anaerobic
threshold workouts. Even if you pace it perfectly --
negative splits, each interval faster than the last --
it hurts. I'm talking root-canal, tax-audit,
"I-think-we-should-start-seeing-other-people" pain.
I
begin dreading Wednesday evenings around bedtime
Tuesday. By Wednesday lunchtime, I'm feeling nausea that
has nothing to do with my midday meal of organic yam and
raw kale from my Biggest Loser lunchbox.
Then I
show up at the workout and scan the group to see what
fresh dose of humiliation awaits. Last week it was the
65-year-old guy who dropped me like a tub of Grecian
Formula. It was inspiring. Really.
A few
weeks ago it was the one-armed dude. OK, he had 2 arms,
but one was in a sling. He flew past me like a, um,
person with fully functioning body parts.
Did I
mention the 50-something mom? The 15-year-old lad who I
swear was on training wheels last month? Both quicker
than me. A fellow could choke on all this inspiration.
Why
keep at it? Like most cyclists, I'm stubborn,
masochistic and a little delusional. All this toil and
trouble have to make us stronger, right?
Plus,
I do eventually finish ahead of some people -- the ones
who come to one Wednesday and never return.
I may
not be fast, but I'm pretty good at one thing: showing
up.
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.
Click here to enjoy 3 classic
Spins again and place your order for
instant delivery by download.)
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Woodland, and a searchable archive of all the
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Members also receive 3 bonus eBooks and a
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7.
TRY THIS ON
YOUR NEXT RIDE
Peek Back Under Your Elbow
While watching pro race videos or events on TV, have
you noticed riders sneak a peak behind when trying
to escape the pack? They do it almost unnoticeably
by glancing under an elbow.
A
rearview mirror would do the trick too, of course,
but for some reason mirrors haven't caught on in the
pro peloton. If you also choose not to use one,
here's how to do the racers' rearview.
-
Check ahead to be sure the way is clear (no
close bikes, traffic or hazards on the road).
-
Move your hands to the bar drops.
-
Drop your head slightly to the left (or right,
if riding on the "wrong side" in places like
England or Oz).
-
Flare your left elbow a couple of inches to move
it from your line of sight. Don't move it so
much that it causes the bike to veer or wobble.
-
Peek back.
Here's the pro trick:
Do it quickly. Practice so you can comprehend what
you see in one swift sweep of your vision. The whole
motion should take only a second or 2. This reduces
the chance of riding off your line or into
something.
It
takes focus and practice because everything is
upside down. But once you get the hang of it, you'll
find that it's a quicker, safer and less conspicuous
way to see behind than sitting up and turning your
shoulders and head.
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8. RBR
eBOOKSTORE
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eArticle or
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RBR eBookstore.
Bonus! RBR provides 5 downloads of every eBook and eArticle you purchase. To obtain a new copy for any reason, including free upgrades to new editions, simply login to your RBR account and do the download.
Click to see 3
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This
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