Coach Fred's Solutions
To Road Cycling Challenges

By Fred Matheny

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Other eBooks by Fred Matheny

Basic Training for Roadies*
Off-Season Training for Roadies*

Spring Training for Roadies*

Supercharge Your Training*

*Included in Fred Matheny's Complete Book of Road Bike Training for a savings of $13.85

 

		Save $4.00! ◄ Both volumes in one eBook!
$12.95   eBook RBR Publishing Co. 127 pages, 26 photos PDF file size: 1.12 MB     Excerpt     Table of Contents	$12.95   eBook RBR Publishing Co. 74 pages PDF file size: 484 KB     Excerpt     Table of Contents	$21.90   eBook RBR Publishing Co. 196 pages PDF file size: 1.14 MB

 

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"It’s pretty simple to ride a bike"
 

. . . says Fred Matheny,
author of these three expert "how to" eBooks for road cycling improvement . . .

 "but it's not simple to ride a bike well."

Cycling falls into the category of sports that are technical and somewhat complicated. You must interact with a highly refined machine, and this interaction takes place on roads with cars, potholes, curves, climbs, descents, wind, rain, dogs and other riders -- just to name nine of the many complications you might face.

In short, road cycling is full of challenges. That’s why Fred Matheny wrote Coach Fred's Solutions to Road Cycling Challenges, Vols. 1 and 2. In these two eBooks and the money-saving combo edition, he troubleshoots dozens of concerns common to most roadies.

Coach Fred's tips, advice, anecdotes and expert insights are guaranteed to flatten your learning curve and help you ride much better much sooner.

• Contents of Volume 1

• Contents of Volume 2

• Excerpt from Volume 1

• Excerpt from Volume 2

• Delivery
   

EXCERPT, VOL 1: Panic Stops

CHALLENGE!  You’re riding down the street when a giant SUV suddenly pulls out from a stop sign. The shocked driver sees you and slams on the brakes. Now the road is blocked. Swerving won’t help. What can you do to avoid running headlong into a sheet-metal wall?

With body low and weight way back, you can brake hard in an emergency with much less risk of tipping forward.

Bike brakes are efficient. They work great for modulating speed before a corner or on a descent. They can stop you fast, too. But there’s a problem when that happens: The bike slows abruptly but your body keeps going. The rear wheel lightens and the front tire pushes into the road under the impetus of your shifting weight. This means the front brake is more effective than the rear, which can easily skid because there’s less weight on it.

 

If you apply the front brake too hard, you could even tip over the handlebar. That’s not a good thing in any circumstances, and when you’re trying to avoid ramming an SUV it could make the outcome even more painful. You could be catapulted into it rather than plunk it while almost stopped. The trick to stopping quickly is making an effective weight shift while using the front and rear brake in concert.

SOLUTION

An ideal way to learn how to execute a panic stop is to practice on a smooth, level grassy field. Make sure it’s one where a few thin skid marks won’t get you in trouble. And be sure to wear your helmet and gloves.

1. Ride at about 10-12 mph and apply both brakes. Notice how rapidly you slow and stop. Repeat, increasing braking pressure each time until the tires skid. Apply the front brake harder than the rear, then do the opposite. You’re getting a feel for how your bike and body respond. You’ll notice that the harder you brake, the more pronounced the tendency of the bike to buck you off the front.

2. Riding at the same pace, apply only the rear brake. Squeeze the lever hard and notice how the rear wheel skids. Then apply only the front brake. Be careful. See the difference in stopping power. If you get good, you can make the rear wheel rise slightly off the ground and still maintain control while the front wheel skids (only when riding in a straight line, of course).

3. Now work on the key to safe, controlled panic stops: Getting low and bracing with your arms to keep your weight back. This counters the tendency of your momentum to launch you over the bar as the bike slows abruptly. Increase speed and brake harder while at the same time straightening your arms to push your weight back and keep it there. Your hands should be in the hooks of the bar. Hold the crankarms horizontal so you can brace against the pedals. Work on this till you’re able to slide so far back that your butt is behind the saddle. If you skid, this low, balanced position should allow you to control the bike and stay upright.

4. Graduate to pavement in an empty parking lot. Be careful—falling on asphalt hurts more than falling on grass. Don’t do so much skidding that you ruin your tires, but use the drills in steps 1 and 2 to get a feel for tire adhesion on the real thing. Concentrate on step 3 by sliding off the back of the saddle as you extend your arms and apply both brakes hard. Practice until this technique is ingrained. Then do it occasionally when stopping on a regular ride. No need to skid, but pretend that SUV is right there. This will keep your panic stop honed and ready for an emergency. Here’s hoping you’ll never have one!

  Vol. 1

 

 Combo Vols. 1&2

 

 

 

 

EXCERPT, VOL 2: Pacing for Long Rides

CHALLENGE!  You’ve heard that long, slow rides are crucial in the early season because they build capillaries in your working muscles so you’ve researched the issue and found several coaches who advocate such a regimen.   This approach sounds reasonable because cycling power depends on the delivery of oxygen-rich blood to your quads. The more capillary density you have, the more oxygen is available to power your muscles.   But you’re confused by the other part of this “go-slow” training prescription: you should avoid all intense efforts for the first 3 months of base building because any anaerobic work will only destroy the newly-fledged capillaries, thus negating all the work you’ve done. Harder efforts, some coaches argue, should be postponed until after you’ve done at least 2,000 miles of easy spinning at the beginning of the season.   So what's the real deal?

Much research has been done about whether slow, high-volume training builds capillaries, and whether increased capillaries improve performance. For the latter point, the evidence is pretty firm. The more capillaries you have, the higher your VO2 max and potential for endurance activities. Weight lifters have capillary density no greater than sedentary folks, but endurance athletes have plentiful capillaries to carry more oxygen to working cells.

As for whether extensive slow training builds more capillaries, it's difficult to get a direct answer. But we know that capillarization is proportional to VO2 max. The higher your oxygen uptake, the more capillaries you have. So workouts that increase VO2 max are the best workouts to increase capillaries. And guess what sort of workouts produces the biggest gains in VO2 max? Not slow miles but rather moderately long rides with relatively fast interval training included. The old adage that intense workouts are the best producer of top fitness is still valid.

Peter Snell, former Olympic 800 meter running champion and now exercise physiologist, has been at the forefront of this discussion, advocating long workouts at a moderate pace. I heard him speak recently and his talk was compelling, but the physiology that underlies this view seems suspect to many observers.

There's nothing wrong with doing long, slow rides in the off-season. But they shouldn't be your only mode of training. Keep the intensity going and you'll be that much farther ahead come spring.

SOLUTION

• Add Intensity during slow rides.  Your fast efforts don’t have to be reserved for hard or long training days. When you’re on an easy, recovery ride, try throwing in 3 sprints at about 90% effort. Simply get out of the saddle in a moderate gear, accelerate for 10 seconds and then spin until you’re back to your cruising speed. Don’t go all-out. Instead, think about fluid and relaxed speed. You’ll be amazed at how these “pick ups” will reinvigorate you on slow rides—and add a touch of speed to your legs too.

 Vol. 2

 

 Combo Vols. 1&2

 

 

 

 

TOC:  Volume 1   Table of Contents About the Author Introduction CHAPTER 1: Bike Fit and Riding Position Fit-Related Injuries Saddle Height Formulas Frame Size Threadless Headsets Leg-Length Inequality Knee Pain When Climbing Ilio-Tibial Band Pain Knee Pain after a Crankarm Change Numb or Tingly Fingers Saddle Discomfort Foot Pain ('Hot Foot') CHAPTER 2: Basic Cycling Skills Starting Stopping Riding a Straight Line Standing Safely on a Climb Pedaling Gearing Nomenclature Thrown Chain Fast Descents Sharp Corners Panic Stops Jumping the Bike Crossing Railroad Tracks Returning to the Pavement Riding No-Hands Changing Clothes on the Roll Eating on the Bike Brushing Tires Looking Behind Rough Pavement Traffic CHAPTER 3: Clothing and Equipment Do bib shorts have clear advantages? How can tight shoes be made to fit? Can I wear mountain bike shoes on the road? Why are floating pedals hurting my knees? How can I carry gear on a bike with no rack eyelets? What should I look for during a test ride? What heart monitor is best? How can I fix breakdowns if I don't have tools? What's the right way to fix a flat? How can pinch flats be prevented? I broke my chain while riding. Now what? Is there a remedy for smelly synthetic clothing? What's the right handlebar width? How should I fly with my bike? Where can I carry a frame pump? How can I apply chain lube without making a mess? What should I carry in my seat bag? When should I replace my helmet? How can I rig a bike for unpaved roads? How can I keep my bike cleaner on wet rides? CHAPTER 4: Nutrition Hydration in Hot Weather Sports Drinks vs. Water Pre-ride Eating Glycogen Window Sip or Gulp? Fluids in Winter Which Sports Drink is Best? Alternatives to Energy Bars Low-Carb Diets Reducing Dietary Fat CHAPTER 5: Ailments and Injuries Cramps Cardiac Drift Pros vs. the Rest of Us Improving Riding Efficiency Heart Rate Training Zones Aging and Recovery Overtraining Declining Exercise Heart Rate Riding Slowly (on Purpose) Strength Training During the Cycling Season Painful Legs Saddle Sores Knee Protection Intensity of Interval Training Achilles Tendon Pain Difficulty Falling Asleep Leg-Length Inequality Tapering for a Big Event Stretching Shaving CHAPTER 6: Environmental Hazards Headwinds Rain Cold Frigid Feet Darkness Bad Road Surfaces Dogs Heat and Humidity CHAPTER 7: Indoor Training Workout Methods Preventing Fitness Loss Intensity or Endurance? Reducing Sweat Beating Boredom Spinning Bikes Riding Rollers Trainer Cadence Tips for the Weight Room Lower-Body Weight Training One-Leg Exercises Excerpt     Vol. 1  Combo Vols. 1&2

TOC: Volume 2 Table of Contents About the Author Introduction How to Use This eBook CHAPTER 1: Group Rides Rules for Pacelines Riding in Advanced Pacelines Double Pacelines Rotating Double Pacelines Echelons Racing Packs Learning Group Ride Customs Catching Up to the Group CHAPTER 2: Long Rides Managing Food and Fluids Pacing for Long Rides Going Fast at the End of Long Rides Handling Boredom on Long Rides Gaining Weight on Long Rides Controlling Your Pace Completing a Long Ride on Minimal Training CHAPTER 3: Climbing Climbing Basics Climbing for Big People Choosing Cadence and Gearing Improving Seated Power Standing or Sitting on Climbs Climbing Short, Steep Hills Handling Consecutive Rolling Hills Balancing Hills and Flats Building Leg Strength for Climbing Cycling at High Altitude CHAPTER 4: Descending Descending Position Overcoming Fear of Descending Preventing Bike Shimmy Carving Consecutive Corners Surviving Switchbacks CHAPTER 5: Sprinting Sprinting Technique Preventing Front-Wheel Hop Preventing Rear-Wheel Hop Sprinting Out of a Group Sprinting in Wind and Hills CHAPTER 6: Cornering Learning to Countersteer Choosing a Good Line Reading a Corner Cornering in a Group CHAPTER 7: Time Trialing Time Trialing for Non-Racers Choosing a Bike for Time Trialing Warming Up for Time Trials Getting a Good Start Overcoming Wind and Hills Mastering the Turnaround Drinking While Time Trialing Attaining a More Aero Position Training for Time Trial Success Using Longer Crankarms for Time Trials Excerpt     Vol. 2  Combo Vols. 1&2