http://spriggcycling.forumotion.net/skill-training-f6/-t1.htm Post any skill related training ideas and suggestions here Wed, 27 Aug 2008 01:55:45 GMT 10 http://i45.servimg.com/u/f45/12/85/64/87/google10.jpg http://spriggcycling.forumotion.net/skill-training-f6/-t1.htm http://spriggcycling.forumotion.net/skill-training-f6/pace-riding-video-t245.htm Randy
http://www.sonycreativesoftware.com/video/showcase/paceriders/paceriders_vfast.wmv]]> Skill Training Wed, 27 Aug 2008 01:55:45 GMT http://spriggcycling.forumotion.net/skill-training-f6/pace-riding-video-t245.htm#253 http://spriggcycling.forumotion.net/skill-training-f6/pace-riding-video-t245.htm http://spriggcycling.forumotion.net/skill-training-f6/ride-no-hands-the-pro-way-t226.htm Randy Watch a pro race video and you'll see the guys riding no-hands while they peel an energy bar or stuff a rain cape into a jersey pocket. Most of the time they sit tall during this sleight-of-hand. But sometimes in certain conditions, you'll see them riding no-hands with their backs nearly horizontal. They're as low as if they were still holding the handlebar. They stay low to remain aerodynamic and save energy compared to sitting up, catching the wind with their chest and pedaling harder ... Skill Training Fri, 22 Aug 2008 21:34:32 GMT http://spriggcycling.forumotion.net/skill-training-f6/ride-no-hands-the-pro-way-t226.htm#233 http://spriggcycling.forumotion.net/skill-training-f6/ride-no-hands-the-pro-way-t226.htm http://spriggcycling.forumotion.net/skill-training-f6/set-up-properly-for-consecutive-fast-corners-t224.htm Randy Most riders can handle the first corner. It's the second or third that takes them dangerously off line. The trick is to think at least one corner past the one you're approaching. Remember, the best exit line from corner No. 1 isn't necessarily the best entry line for corner No. 2. Be quick to adjust your path to be in optimal position for the next turn. Plan ahead. Scan the turns as far as you can see. Register information about how each sets up. Maybe the first corner is tight, ... Skill Training Fri, 22 Aug 2008 21:30:05 GMT http://spriggcycling.forumotion.net/skill-training-f6/set-up-properly-for-consecutive-fast-corners-t224.htm#231 http://spriggcycling.forumotion.net/skill-training-f6/set-up-properly-for-consecutive-fast-corners-t224.htm http://spriggcycling.forumotion.net/skill-training-f6/learn-to-use-the-seat-tube-bottle-cage-t222.htm Randy Since day one on the bike, most of us have carried our bottle in the down-tube cage. And we always drink from that bottle when carrying two, relegating the seat-tube cage to storage. Try reversing this custom and using your seat-tube bottle for drinking. Here's the technique: Reach for the bottle with your palm facing the rear wheel. Grasp the bottle, bring up, then roll your wrist so your palm is up. Bingo! The bottle is ready to put to the corner of your mouth with a slight ... Skill Training Fri, 22 Aug 2008 21:26:23 GMT http://spriggcycling.forumotion.net/skill-training-f6/learn-to-use-the-seat-tube-bottle-cage-t222.htm#229 http://spriggcycling.forumotion.net/skill-training-f6/learn-to-use-the-seat-tube-bottle-cage-t222.htm http://spriggcycling.forumotion.net/skill-training-f6/be-a-group-of-one-t212.htm Randy On group rides you can go faster than normal thanks to drafting and using the energy of the paceline. But when you're riding alone, there's no welcome wheel to get you through the tough spots. So good riders who want to cover the most miles with the least effort make the terrain work for them. They use situations where they'd normally lose time -- climbs, descents, headwinds, corners -- to actually gain time. These techniques aren't as good as a fast paceline, but they can measurably ... Skill Training Wed, 20 Aug 2008 23:24:12 GMT http://spriggcycling.forumotion.net/skill-training-f6/be-a-group-of-one-t212.htm#218 http://spriggcycling.forumotion.net/skill-training-f6/be-a-group-of-one-t212.htm http://spriggcycling.forumotion.net/skill-training-f6/which-cornering-technique-is-better-t210.htm Randy Question: When cornering at fast speeds, I know you should coast with the outside pedal down and shift your weight to it. But what should you do with the inside leg -- point your knee into the turn or keep it in next to the bike? -- Jay B. Coach Fred Replies: Traditionally, riders have pointed their knee into the turn, aiming it toward where they're going. The sharper the curve, and thus the more lean angle needed, the farther out the knee would go. Many pros still corner this way. ... Skill Training Wed, 20 Aug 2008 23:21:45 GMT http://spriggcycling.forumotion.net/skill-training-f6/which-cornering-technique-is-better-t210.htm#216 http://spriggcycling.forumotion.net/skill-training-f6/which-cornering-technique-is-better-t210.htm http://spriggcycling.forumotion.net/skill-training-f6/be-ready-for-unexpected-downpours-t207.htm Randy It's easy to dress for rides that begin 'neath dripping skies. You bundle up in shoe covers, tights and a rain jacket, then roll out on your fender bike. No problem. But now we're getting into the summer thunderstorm season. It may be sunny when you leave the house, but storms brew quickly. When you get doused while wearing shorts and a short-sleeve jersey, you can get mighty cold as well as soaked. But who wants to lug full rain gear when it might not rain at all? Here's a minimal, ... Skill Training Wed, 20 Aug 2008 01:51:23 GMT http://spriggcycling.forumotion.net/skill-training-f6/be-ready-for-unexpected-downpours-t207.htm#213 http://spriggcycling.forumotion.net/skill-training-f6/be-ready-for-unexpected-downpours-t207.htm http://spriggcycling.forumotion.net/skill-training-f6/is-it-okay-to-sit-farther-forward-t206.htm Randy Question: In terms of power production and my overall position, I feel best when I move to the nose of the saddle. But, of course, that's not comfortable for long. Could I just slide the saddle forward so my knee is in the same position relative to the crank but the wide part of the saddle is under my sit bones? -- Mike G. Coach Fred Replies: According to fit expert Andy Pruitt, your knee "wants" to be directly over the pedal axle on the downstroke, and your hips will slide forward ... Skill Training Wed, 20 Aug 2008 01:48:52 GMT http://spriggcycling.forumotion.net/skill-training-f6/is-it-okay-to-sit-farther-forward-t206.htm#212 http://spriggcycling.forumotion.net/skill-training-f6/is-it-okay-to-sit-farther-forward-t206.htm http://spriggcycling.forumotion.net/skill-training-f6/stay-upright-when-wheels-touch-t205.htm Randy It's the most common cause of paceline crashes. You overlap your front wheel with the rear wheel of another rider. Then she swerves slightly to avoid a chink in the road, the wheels touch and -- boom! -- you're in a heap. Nothing causes panic faster than that nasty whirring sound of two tire sidewalls rubbing. But what Tour voice Phil Liggett calls "a touch of wheels" doesn't mean an automatic trip to the pavement. You can learn to avoid getting too cozy with another rider's ... Skill Training Wed, 20 Aug 2008 01:46:25 GMT http://spriggcycling.forumotion.net/skill-training-f6/stay-upright-when-wheels-touch-t205.htm#211 http://spriggcycling.forumotion.net/skill-training-f6/stay-upright-when-wheels-touch-t205.htm http://spriggcycling.forumotion.net/skill-training-f6/save-your-skin-in-a-hairy-corner-t201.htm Randy Well, let's hope you never actually need to try this one. But you should know what to do in an emergency situation. Let's say you're on a twisting road, having fun carving through the curves. Feels great! But suddenly you realize you're approaching the next one way too fast. What now? Lean, lean, lean! Generally it's better to increase your cornering angle even though you may lose traction and fall to the inside. Consider the options: Either slide down or ride off the outside of the ... Skill Training Wed, 20 Aug 2008 01:38:57 GMT http://spriggcycling.forumotion.net/skill-training-f6/save-your-skin-in-a-hairy-corner-t201.htm#207 http://spriggcycling.forumotion.net/skill-training-f6/save-your-skin-in-a-hairy-corner-t201.htm http://spriggcycling.forumotion.net/skill-training-f6/ride-easy-in-comfort-t198.htm Randy Ever notice how a slow recovery ride is harder on your rear end than a hammerfest? When you're forcefully pushing down on the pedals, your body is pushed up. During hard riding you actually sit lighter on the saddle, reducing pressure on your soft tissue. Not so when you're spinning along at a low heart rate, checking the scenery. Now all your weight is right where you don't want it. Recovery rides are important. So are slow social rides where you chat with friends. Here's the ... Skill Training Tue, 19 Aug 2008 02:02:07 GMT http://spriggcycling.forumotion.net/skill-training-f6/ride-easy-in-comfort-t198.htm#204 http://spriggcycling.forumotion.net/skill-training-f6/ride-easy-in-comfort-t198.htm http://spriggcycling.forumotion.net/skill-training-f6/gauge-the-slickness-of-a-wet-road-t197.htm Randy Wet roads can be tricky. Even the best tires can lose adhesion in a painful instant. Let's use a checklist to get a grip on this challenge. When did it start raining? Pavement is usually slickest just after becoming wet. Traction improves as soon as it has rained enough to wash away the oily and dusty topcoat. What's the pavement type? Well-aged blacktop or concrete generally means reliable traction. Chip and seal should be no problem because tires can grip the rough surface. ... Skill Training Tue, 19 Aug 2008 02:00:11 GMT http://spriggcycling.forumotion.net/skill-training-f6/gauge-the-slickness-of-a-wet-road-t197.htm#203 http://spriggcycling.forumotion.net/skill-training-f6/gauge-the-slickness-of-a-wet-road-t197.htm http://spriggcycling.forumotion.net/skill-training-f6/eat-and-drink-safely-in-a-paceline-t196.htm Randy There can be a serious problem in a fast group on a long ride. You get so focused on sticking with the paceline that you're too busy, or too stressed, to eat and drink. Suddenly you're bonked, dehydrated and struggling to maintain the pace. This can even be dangerous because a tired rider is a squirrelly rider. Here's how to keep the calories going down, even in close quarters with fast company: Do your dining in the caboose. Sitting at the back of the rotation lets you take on ... Skill Training Tue, 19 Aug 2008 01:58:15 GMT http://spriggcycling.forumotion.net/skill-training-f6/eat-and-drink-safely-in-a-paceline-t196.htm#202 http://spriggcycling.forumotion.net/skill-training-f6/eat-and-drink-safely-in-a-paceline-t196.htm http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-not-jump-over-potholes-t195.htm Randy Question: I was riding in a small pack on the far right side of the road. Ahead, I could see that the edge of the pavement had crumbled, leaving a substantial pothole. But I was hemmed in, so I smacked into it. I didn't crash but I pinch flatted. I'm afraid to jump my bike. How could I have avoided this mishap while still keeping my wheels firmly on the ground? -- Barry H. Coach Fred Replies: If you aren't ready to try jumping over obstacles, you can lighten the impact by unweighting ... Skill Training Tue, 19 Aug 2008 01:57:31 GMT http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-not-jump-over-potholes-t195.htm#201 http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-not-jump-over-potholes-t195.htm http://spriggcycling.forumotion.net/skill-training-f6/maintain-your-mo-on-successive-short-hills-t194.htm Randy Most riders can find a road where little hills come one after another. Fred rode a stretch like that earlier this week in Tucson near Saguaro National Park. When you feel good, attacking these humps can be a peak experience -- like riding a roller coaster. You fly up one side, blast down the other and use your momentum to conquer the next rise. But if you use improper technique, you can get bogged down. Instead of grinning, you're grinding. You churn up, coast down to catch your breath, ... Skill Training Tue, 19 Aug 2008 01:55:43 GMT http://spriggcycling.forumotion.net/skill-training-f6/maintain-your-mo-on-successive-short-hills-t194.htm#200 http://spriggcycling.forumotion.net/skill-training-f6/maintain-your-mo-on-successive-short-hills-t194.htm http://spriggcycling.forumotion.net/skill-training-f6/look-through-corners-t150.htm Randy Look Through Corners Where do you look when entering a turn? If you're like most riders, you focus on the apex (the heart of the bend). But the apex is usually the area of least concern. If you enter the turn wide, cut through the apex and then exit wide, your bike will on a fairly straight line through the deepest part of the bend. Tires are more apt to lose adhesion when the bike is first laid over. That is, entering the turn rather than at the middle. And further danger ... Skill Training Thu, 14 Aug 2008 22:04:35 GMT http://spriggcycling.forumotion.net/skill-training-f6/look-through-corners-t150.htm#155 http://spriggcycling.forumotion.net/skill-training-f6/look-through-corners-t150.htm http://spriggcycling.forumotion.net/skill-training-f6/learn-the-skill-of-soft-pedaling-t140.htm Randy Drafting is the essence of group cycling, but many riders don't do it as well as they could. Here's a technique that'll help change that. Ride with two or more friends at a moderate pace on a safe road. Form a paceline with you in the middle, about three feet behind a rear wheel. After you get comfortable, move closer. At two feet you'll feel a stronger slipstream. At one foot, stronger yet. That's the idea. Closer is better for energy savings. But it also requires more concentration. If ... Skill Training Thu, 14 Aug 2008 02:27:36 GMT http://spriggcycling.forumotion.net/skill-training-f6/learn-the-skill-of-soft-pedaling-t140.htm#145 http://spriggcycling.forumotion.net/skill-training-f6/learn-the-skill-of-soft-pedaling-t140.htm http://spriggcycling.forumotion.net/skill-training-f6/should-i-pedal-with-toes-pointed-down-t138.htm Randy Question: How should cleats be positioned under the ball of the foot? That is, when I have the cranks horizontal, should my forward foot be horizontal or should my toes point down like Lance's? -- Mark M. Coach Fred Replies: I'm not quite sure how your foot-angle question involves cleat position. These variables aren't closely related. The ball of each foot should normally be centered over the pedal axle, although many roadies move cleats more toward the heel for greater comfort and ... Skill Training Thu, 14 Aug 2008 02:18:23 GMT http://spriggcycling.forumotion.net/skill-training-f6/should-i-pedal-with-toes-pointed-down-t138.htm#143 http://spriggcycling.forumotion.net/skill-training-f6/should-i-pedal-with-toes-pointed-down-t138.htm http://spriggcycling.forumotion.net/skill-training-f6/pedal-with-one-leg-t137.htm Randy Skilled riders have a smooth, fluid, round pedal stroke. Many rookies are choppy. It takes lots of miles to pedal like a pro. But you can accelerate the learning curve with one-leg pedaling. Winter, when you're on the indoor trainer, is a great time to try it. One-leg pedaling is an effective way to build strength, too. Here's how: Warm up for 15 minutes. Then unclip your right foot and hook it to the rear over the trainer or rest it on a box or stool. Choose a moderate ... Skill Training Thu, 14 Aug 2008 02:17:26 GMT http://spriggcycling.forumotion.net/skill-training-f6/pedal-with-one-leg-t137.htm#142 http://spriggcycling.forumotion.net/skill-training-f6/pedal-with-one-leg-t137.htm http://spriggcycling.forumotion.net/skill-training-f6/revive-your-legs-during-long-rides-t130.htm Randy Fall is a great time for long, easy rides. You have fitness from summer, you've met your challenging goals and the weather is perfect. Now you can simply have fun on your bike. But slow, meandering rides can make you feel sluggish or even bored. After 50 miles of cruising, your legs (and your rear end) can use a little action. The solution: Throw in a short "pickup" every few minutes. Pickups are like sprints but not as hard. Watch for opportunities. Sprint away from ... Skill Training Thu, 14 Aug 2008 01:03:38 GMT http://spriggcycling.forumotion.net/skill-training-f6/revive-your-legs-during-long-rides-t130.htm#135 http://spriggcycling.forumotion.net/skill-training-f6/revive-your-legs-during-long-rides-t130.htm http://spriggcycling.forumotion.net/skill-training-f6/should-i-sit-forward-for-more-power-t129.htm Randy Question: I watched the world track championships and was amazed to see the sprinters sitting on the tip of the saddle. I tried that position and could feel the extra speed and acceleration. Of course, after a few hundred meters, my crotch was killing me! So, why shouldn't I move my saddle fully forward to get the benefits of extra speed without suffering the discomfort? -- Steve T. Coach Fred Replies: The main problem with sitting "on the rivet" (as the Brits say) is ... Skill Training Thu, 14 Aug 2008 01:02:19 GMT http://spriggcycling.forumotion.net/skill-training-f6/should-i-sit-forward-for-more-power-t129.htm#134 http://spriggcycling.forumotion.net/skill-training-f6/should-i-sit-forward-for-more-power-t129.htm http://spriggcycling.forumotion.net/skill-training-f6/find-your-most-efficient-climbing-position-t127.htm Randy Is it seated or standing? The best position is highly individual because it depends on muscle fiber type, body weight, fitness and training. Generally, heavier riders climb better seated because standing requires them to support their body weight. This exacts a larger energy penalty. Virtually all weight is carried by the legs, none by the seat. You need to find which position is more efficient. Here's how: Test 1: On a hill that's representative of those in your area, ride to ... Skill Training Thu, 14 Aug 2008 00:54:29 GMT http://spriggcycling.forumotion.net/skill-training-f6/find-your-most-efficient-climbing-position-t127.htm#132 http://spriggcycling.forumotion.net/skill-training-f6/find-your-most-efficient-climbing-position-t127.htm http://spriggcycling.forumotion.net/skill-training-f6/get-ready-to-have-a-flat-t124.htm Randy It's fine to be a world-class flat fixer, but it's better not to puncture at all. This quick checklist before you leave the house can make a puncture less likely -- and quicker to fix if it does happen. Check your tires. Very few punctures happen the instant you ride over something (pinch flats excepted). Usually, a small and sharp shard sticks in the tread, then works though to the tube during many wheel revolutions. Find these bad boys by checking the tread in bright sunlight or with ... Skill Training Thu, 14 Aug 2008 00:48:50 GMT http://spriggcycling.forumotion.net/skill-training-f6/get-ready-to-have-a-flat-t124.htm#129 http://spriggcycling.forumotion.net/skill-training-f6/get-ready-to-have-a-flat-t124.htm http://spriggcycling.forumotion.net/skill-training-f6/turn-your-back-into-a-sail-t123.htm Randy A strong wind is lots of fun when it's coming directly from behind. Most roadies have learned to make the most of it by sitting high with hands on the bar tops, exposing their back to the gale. Here's a way to get max benefit from wind that's coming from a rear quarter, more of a crosswind than a tailwind. Try it when you're riding solo. Let's say the wind is blowing from the left. The trick is to angle your back so a larger amount of its surface catches those high-velocity air molecules. Do ... Skill Training Thu, 14 Aug 2008 00:47:40 GMT http://spriggcycling.forumotion.net/skill-training-f6/turn-your-back-into-a-sail-t123.htm#128 http://spriggcycling.forumotion.net/skill-training-f6/turn-your-back-into-a-sail-t123.htm http://spriggcycling.forumotion.net/skill-training-f6/be-relaxed-safe-and-fast-on-descents-t122.htm Randy Your fast friends go downhill in strange postures. One tucks low over the top tube and holds the handlebar close to the stem, his nose nestled between his knuckles. Another slides his hips behind the saddle and rests his stomach on it. At speeds so fast that you're spun out in your largest gear, superior aerodynamics can add substantially to descending velocity. But it's dangerous to get low and narrow at the expense of stability. Contortions are fine for daredevil pros. The rest of ... Skill Training Thu, 14 Aug 2008 00:46:11 GMT http://spriggcycling.forumotion.net/skill-training-f6/be-relaxed-safe-and-fast-on-descents-t122.htm#127 http://spriggcycling.forumotion.net/skill-training-f6/be-relaxed-safe-and-fast-on-descents-t122.htm http://spriggcycling.forumotion.net/skill-training-f6/how-important-is-high-cadence-t120.htm Randy QUESTION: I've read many articles about the importance of pedaling fast. Now my head is spinning quicker than my feet! What if I can't keep my cadence over 100 rpm like Lance no matter how many drills I do? -- Michael C. COACH FRED: There's nothing magic about any specific cadence, Michael. The make-up of your leg muscle fibers (the ratio of fast twitch to slow twitch), combined with your fitness, will self-select your cadence. For most experienced riders, ideal cadence is in a fairly ... Skill Training Thu, 14 Aug 2008 00:43:33 GMT http://spriggcycling.forumotion.net/skill-training-f6/how-important-is-high-cadence-t120.htm#125 http://spriggcycling.forumotion.net/skill-training-f6/how-important-is-high-cadence-t120.htm http://spriggcycling.forumotion.net/skill-training-f6/slalom-through-consecutive-corners-t119.htm Randy Most riders can corner competently when they have only one bend to think about. But when corners come quickly, one after another as they might on a curvy country road or descent, you need rhythm and planning to stay smooth and in control. Next time you're riding on a twisty road, work on these skills: Take the first corner correctly. Relax your upper body. Put the outside pedal down (the right pedal for a left turn) as you begin coasting, and stand on it with all your weight. Slide ... Skill Training Thu, 14 Aug 2008 00:41:50 GMT http://spriggcycling.forumotion.net/skill-training-f6/slalom-through-consecutive-corners-t119.htm#124 http://spriggcycling.forumotion.net/skill-training-f6/slalom-through-consecutive-corners-t119.htm http://spriggcycling.forumotion.net/skill-training-f6/pedal-like-a-pro-t117.htm Randy Conventional wisdom says that a smooth pedal stroke makes you faster. But we've seen studies arguing that it's the other way around: Fitness contributes to better pedaling technique. The fitter and stronger you become, the easier it is to pedal smoothly at a given intensity. The bottom line, though, is that a smooth and supple stroke increases your efficiency -- more so the longer the ride. It's the mark of an accomplished roadie, too. The French even have a word for it, souplesse. Here's ... Skill Training Thu, 14 Aug 2008 00:39:15 GMT http://spriggcycling.forumotion.net/skill-training-f6/pedal-like-a-pro-t117.htm#122 http://spriggcycling.forumotion.net/skill-training-f6/pedal-like-a-pro-t117.htm http://spriggcycling.forumotion.net/skill-training-f6/ride-a-straight-line-t116.htm Randy When you ride solo, wavering puts you at risk in traffic. With a companion, you can't ride side-by-side if you aren't steady and comfortable. And the fastest way to draw unwanted attention from experienced roadies is to wobble in the middle of a group. You can quickly improve your ability to ride a steady line. These tips will put you on the straight and narrow. Relax. You need a loose, supple upper body. Be aware of tension in your neck, jaw and shoulders. If you're rigid, the bike ... Skill Training Thu, 14 Aug 2008 00:37:31 GMT http://spriggcycling.forumotion.net/skill-training-f6/ride-a-straight-line-t116.htm#121 http://spriggcycling.forumotion.net/skill-training-f6/ride-a-straight-line-t116.htm http://spriggcycling.forumotion.net/skill-training-f6/let-the-weather-channel-choose-your-route-t112.htm Randy In lots of places (especially flat places), wind direction is the No. 1 factor in deciding which roads to ride. Ed was reminded of this during a recent week in north-central Florida, where there are no terrain challenges but the wind is usually blowing steadily. The idea is to ride a route that takes you into the wind on the way out. You're feeling fresh and strong starting rides, so pushing into the invisible wall isn't a big physical or mental strain. It gets a lot tougher, though, ... Skill Training Wed, 13 Aug 2008 01:45:25 GMT http://spriggcycling.forumotion.net/skill-training-f6/let-the-weather-channel-choose-your-route-t112.htm#116 http://spriggcycling.forumotion.net/skill-training-f6/let-the-weather-channel-choose-your-route-t112.htm http://spriggcycling.forumotion.net/skill-training-f6/dropped-be-smart-about-catching-back-up-t111.htm Randy It happens to all of us sooner or later. Even Lance Armstrong found himself chasing the lead pack in the Tour de France this year when he got delayed by a crash. You can fall behind a group for all kinds of reasons, even because you pause to take off a jacket or visit the bushes. When a gap opens, here are four key tips for catching up: Get help. If other riders stopped or were dropped with you, form a paceline and work together. It's a sure sign of inexperience when several riders ... Skill Training Wed, 13 Aug 2008 01:44:02 GMT http://spriggcycling.forumotion.net/skill-training-f6/dropped-be-smart-about-catching-back-up-t111.htm#115 http://spriggcycling.forumotion.net/skill-training-f6/dropped-be-smart-about-catching-back-up-t111.htm http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-look-back-without-veering-t110.htm Randy QUESTION: I'm fairly new to road riding and one technique eludes me. I can't look behind without veering several feet to the left, into traffic. Any tips? -- Gerard S. COACH FRED: You're not alone, Gerard. Some people who've been riding for years still have a hard time holding their line while looking back. The reason is that they keep both arms straight with elbows rigid. As a result, turning their shoulders to glance back also turns the handlebar. Instead, relax the arm opposite ... Skill Training Wed, 13 Aug 2008 01:43:24 GMT http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-look-back-without-veering-t110.htm#114 http://spriggcycling.forumotion.net/skill-training-f6/how-can-i-look-back-without-veering-t110.htm http://spriggcycling.forumotion.net/skill-training-f6/reduce-pedaling-pressure-to-improve-gear-changes-t109.htm Randy The idea is to reduce the force on the chain just as you shift to a lower gear. Doing so helps the chain move quickly and smoothly to the larger cog (rear shift) or smaller chainring (front shift). Modern drivetrains do a good job of shifting under load, but you can give them a hand with this technique. Simply reduce pedaling pressure on the stroke during which the shift takes place, then pour on the coals again. This is especially helpful for a front shift. If you're in the big ... Skill Training Wed, 13 Aug 2008 01:41:14 GMT http://spriggcycling.forumotion.net/skill-training-f6/reduce-pedaling-pressure-to-improve-gear-changes-t109.htm#113 http://spriggcycling.forumotion.net/skill-training-f6/reduce-pedaling-pressure-to-improve-gear-changes-t109.htm http://spriggcycling.forumotion.net/skill-training-f6/what-s-the-trick-to-standing-safely-t108.htm Randy QUESTION: On our group rides, one guy throws his bike back when he stands on a climb. It's miserable to ride behind him. How can we help him correct this dangerous problem? -- Shirley B. COACH FRED: Making the bike kick back is a common technique flaw. The danger is to the rider behind because when a front wheel is struck, it's easy to lose control and fall. Meanwhile, the front guy will feel only a bump against his rear wheel. His bike doesn't actually go backward, of course. It just ... Skill Training Wed, 13 Aug 2008 01:39:32 GMT http://spriggcycling.forumotion.net/skill-training-f6/what-s-the-trick-to-standing-safely-t108.htm#112 http://spriggcycling.forumotion.net/skill-training-f6/what-s-the-trick-to-standing-safely-t108.htm http://spriggcycling.forumotion.net/skill-training-f6/lean-don-t-steer-through-turns-t103.htm Randy You make a car go around a corner by turning the steering wheel. You make a bike turn by leaning it. That's a big difference between a vehicle with 4 wheels and one with 2 wheels. But we see many riders try to steer their bike like they're driving a car. They slow down and pivot the handlebar, creeping around corners. To learn to steer by leaning, try this on your next ride. Stuff half-a-dozen paper cups into your jersey pocket and cruise to an empty parking lot. Set the cups in ... Skill Training Wed, 13 Aug 2008 01:26:55 GMT http://spriggcycling.forumotion.net/skill-training-f6/lean-don-t-steer-through-turns-t103.htm#107 http://spriggcycling.forumotion.net/skill-training-f6/lean-don-t-steer-through-turns-t103.htm http://spriggcycling.forumotion.net/skill-training-f6/check-your-speedo-before-leading-the-paceline-t100.htm Randy One of the common (and irritating) mistakes riders make in a paceline is accelerating while taking over the lead position. Maybe it happens because riders don't want the others to think they can't handle the speed. Rather than risk slowing down, they overcompensate by speeding up. The correct way is to maintain the speed as the former leader pulls off. Then you move forward, in effect, because that rider slows slightly to drop back. If you accelerate through the front, gaps open ... Skill Training Wed, 13 Aug 2008 00:37:52 GMT http://spriggcycling.forumotion.net/skill-training-f6/check-your-speedo-before-leading-the-paceline-t100.htm#104 http://spriggcycling.forumotion.net/skill-training-f6/check-your-speedo-before-leading-the-paceline-t100.htm http://spriggcycling.forumotion.net/skill-training-f6/find-your-correct-climbing-cadence-t99.htm Randy First, a disclaimer: There's no magic number! Your best pedaling rpm will vary depending on factors such as a hill's steepness, its length, your bike's gearing and how you're feeling. Generally, you want to be in a gear that lets you keep a climbing cadence of at least 80 rpm. (Count how may times your right foot comes around in 30 seconds, then double it for revolutions per minute.) A cadence of 80+ helps balance the workload between your leg muscles and cardiovascular system. When ... Skill Training Wed, 13 Aug 2008 00:36:47 GMT http://spriggcycling.forumotion.net/skill-training-f6/find-your-correct-climbing-cadence-t99.htm#103 http://spriggcycling.forumotion.net/skill-training-f6/find-your-correct-climbing-cadence-t99.htm http://spriggcycling.forumotion.net/skill-training-f6/for-better-pacing-on-a-long-ride-plan-to-do-a-negative-split-t98.htm Randy This is the technique of riding the second half faster than the first half. To succeed, you need to keep your first-half pace moderate and steady. You won't feel guilty riding a bit slower than you know you can if it's part of your game plan. Finishing long rides strongly is a lot more fun, and it builds your confidence, too. Doing a negative split helps it happen. The alternative -- draining your energy with a fast early pace and then slogging through the final hour -- can undermine ... Skill Training Wed, 13 Aug 2008 00:35:19 GMT http://spriggcycling.forumotion.net/skill-training-f6/for-better-pacing-on-a-long-ride-plan-to-do-a-negative-split-t98.htm#102 http://spriggcycling.forumotion.net/skill-training-f6/for-better-pacing-on-a-long-ride-plan-to-do-a-negative-split-t98.htm http://spriggcycling.forumotion.net/skill-training-f6/tune-in-to-your-body-alignment-t97.htm Randy One of the neat things about watching pros race is seeing how well their bodies blend with their bikes. Here are two things you can easily check about your own form. First, where are your elbows? No matter if your hands are on the bar tops or drops, your elbows should be in line with the bike, not flared to the side. If they're sticking out, they catch more speed-stealing air. They also could bang other riders when you're in a group. Second, how about your knees? Ideally, they'll ... Skill Training Wed, 13 Aug 2008 00:34:03 GMT http://spriggcycling.forumotion.net/skill-training-f6/tune-in-to-your-body-alignment-t97.htm#101 http://spriggcycling.forumotion.net/skill-training-f6/tune-in-to-your-body-alignment-t97.htm http://spriggcycling.forumotion.net/skill-training-f6/learn-to-ride-no-hands-t95.htm Randy If you already know how, you may remember that it took practice to become confident. If you don't know how, you may wonder, "Why bother?" True, it's not an essential skill. And there's always risk involved when not holding the handlebar. You must be very careful, especially while learning. Riding no-hands can often come in, uh, handy. For example, it's easier to peel a banana or energy bar with two hands than it is to use your teeth. You can take off and store arm warmers, ... Skill Training Wed, 13 Aug 2008 00:22:05 GMT http://spriggcycling.forumotion.net/skill-training-f6/learn-to-ride-no-hands-t95.htm#99 http://spriggcycling.forumotion.net/skill-training-f6/learn-to-ride-no-hands-t95.htm http://spriggcycling.forumotion.net/skill-training-f6/use-your-air-brakes-t91.htm Randy We all know that wind makes riding tough. If you're going 18 mph on a calm day and suddenly a 10-mph headwind cranks up, it takes almost twice the effort to keep your speed. But sometimes wind resistance is useful. It can help you brake without touching the brake levers. Let's say you're in a paceline. Suddenly your gap to the rear wheel ahead is getting uncomfortably short. If you snatch the brakes, you'll probably slow too much and then need to pedal fast to close the gap. This ... Skill Training Tue, 12 Aug 2008 23:53:39 GMT http://spriggcycling.forumotion.net/skill-training-f6/use-your-air-brakes-t91.htm#95 http://spriggcycling.forumotion.net/skill-training-f6/use-your-air-brakes-t91.htm http://spriggcycling.forumotion.net/skill-training-f6/safely-return-to-the-pavement-after-dropping-your-wheels-off-the-edge-t90.htm Randy You may not want to put yourself in this risky predicament for the sake of practice. But if you remember this tip, you can do the right thing when it happens for real. Uh oh! You're suddenly bumping along the shoulder beside the right edge of the road. We guarantee -- your first instinct will be to immediately steer back on. Resist it! Hold your line. Slide back on the saddle. Pedal steadily, or level your crankarms and crouch like a jockey if it's rough. Check the pavement lip. ... Skill Training Tue, 12 Aug 2008 23:50:35 GMT http://spriggcycling.forumotion.net/skill-training-f6/safely-return-to-the-pavement-after-dropping-your-wheels-off-the-edge-t90.htm#94 http://spriggcycling.forumotion.net/skill-training-f6/safely-return-to-the-pavement-after-dropping-your-wheels-off-the-edge-t90.htm http://spriggcycling.forumotion.net/skill-training-f6/center-yourself-on-standing-climbs-t87.htm Randy We often see riders make a mistake on out-of-saddle climbs. They lean way over the front of the handlebar, much more than necessary for the grade they're on. The result: Too much weight on the front wheel, which grinds the tire into the pavement and scuffs off speed. This actually makes the hill harder. The trick is to stay back a bit and feel for the balance point. This is where your forward lean keeps your front wheel light while still letting you deliver strong pedal strokes. Think ... Skill Training Tue, 12 Aug 2008 02:55:08 GMT http://spriggcycling.forumotion.net/skill-training-f6/center-yourself-on-standing-climbs-t87.htm#91 http://spriggcycling.forumotion.net/skill-training-f6/center-yourself-on-standing-climbs-t87.htm http://spriggcycling.forumotion.net/skill-training-f6/one-hand-veers-t86.htm Randy PROBLEM: Your bike veers and feels unsteady when you take a hand from the bar to reach down for your bottle or back to your pockets. SOLUTION: Before reaching, move your other hand to the bar top next to the stem. This puts your grip on the bike's centerline where steering leverage is minimized. Then, inadvertent movement caused by leaning or twisting your upper body won't make the bike waver very much. Experiment in a safe place and you'll see. First, grip the drops or brake ... Skill Training Tue, 12 Aug 2008 02:53:55 GMT http://spriggcycling.forumotion.net/skill-training-f6/one-hand-veers-t86.htm#90 http://spriggcycling.forumotion.net/skill-training-f6/one-hand-veers-t86.htm http://spriggcycling.forumotion.net/skill-training-f6/scoot-on-the-saddle-t85.htm Randy Many cyclists always sit in one spot. Winter rides are a great time to experiment with moving around. Scooting helps you increase pedaling cadence or power. For normal cruising, you should sit back far enough for your sit bones to be resting atop the saddle. This gives support while minimizing pressure on the nerves and blood vessels that run through the soft tissue of your crotch. When you want to increase your cadence for brief periods, scoot forward. Try it and you'll see now much ... Skill Training Tue, 12 Aug 2008 02:52:21 GMT http://spriggcycling.forumotion.net/skill-training-f6/scoot-on-the-saddle-t85.htm#89 http://spriggcycling.forumotion.net/skill-training-f6/scoot-on-the-saddle-t85.htm http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-jump-your-bike-t84.htm Randy Several of Ed's roads take him across overpasses. Each has deep, 4-inch-wide expansion joints. They're a real pain in the chamois if ridden over, and hitting them at speed could damage wheels. So, Ed jumps them. It's a technique you can use, too, to get over various hazards that you can't ride around and don't want to slow for. Here's how: Practice in a safe place. And use a nonhazardous obstacle, such as a rolled up jacket or towel. Keep your speed. If you hesitate and ... Skill Training Tue, 12 Aug 2008 02:50:53 GMT http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-jump-your-bike-t84.htm#88 http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-jump-your-bike-t84.htm http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-panic-stop-t83.htm Randy Being able to stop suddenly in a short distance can get you out of big trouble. Learn this skill with a few minutes of practice on a quiet stretch of pavement. Here's how: Pedal up to a decent speed. About 15 mph is enough. Stop pedaling with the crankarms horizontal. Extend your arms to push your body back as you grab the brake levers. Let your butt go off the rear of the saddle, putting you in a long, low position over the bike. Squeeze the front brake harder ... Skill Training Tue, 12 Aug 2008 02:49:28 GMT http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-panic-stop-t83.htm#87 http://spriggcycling.forumotion.net/skill-training-f6/learn-how-to-panic-stop-t83.htm http://spriggcycling.forumotion.net/skill-training-f6/breathe-out-hard-breathe-in-easy-t81.htm Randy Here's a technique we learned from 1984 Olympic road champion Alexi Grewal. Try it when climbing a long hill. When you're working hard, it's natural to put the emphasis on inhaling lots of air. Instead, emphasize exhaling. Blow the air out aggressively, then let your lungs refill passively. Why? Two reasons. First, it gives you better air exchange. By emptying your lungs on each breath, they can take in more energy-producing oxygen. Second, long exhales stop you from panting ... Skill Training Tue, 12 Aug 2008 02:38:37 GMT http://spriggcycling.forumotion.net/skill-training-f6/breathe-out-hard-breathe-in-easy-t81.htm#85 http://spriggcycling.forumotion.net/skill-training-f6/breathe-out-hard-breathe-in-easy-t81.htm http://spriggcycling.forumotion.net/skill-training-f6/push-your-bike-forward-when-you-sit-t79.htm Randy Push your bike forward when you sit. Whenever you're standing and pedaling, don't just plop back onto the saddle when it's time to sit again. Instead, as you lower your butt, extend your arms to push the bike forward. This simple trick gains a few inches every time you use it. Prove it to yourself by trying it next to an unknowing rider. Watch your front wheel move ahead. Also, by pushing your bike forward, it puts the saddle under your sit bones so you're perched in the right ... Skill Training Tue, 12 Aug 2008 02:22:36 GMT http://spriggcycling.forumotion.net/skill-training-f6/push-your-bike-forward-when-you-sit-t79.htm#83 http://spriggcycling.forumotion.net/skill-training-f6/push-your-bike-forward-when-you-sit-t79.htm http://spriggcycling.forumotion.net/skill-training-f6/too-much-cornering-speed-t76.htm Randy PROBLEM: Uh oh, you misjudged a turn and realize you're going too fast! SOLUTION: This could be bad. If it's a right turn, your speed could carry you into the opposite traffic lane. If it's a left turn, you could sail off the road or into a curb or guardrail. The first instinct, of course, is to grab the brakes. Usually, this only makes things worse. Braking will straighten the bike's line and may send you directly into those things you'd prefer not to see up close and personal. Or, ... Skill Training Tue, 12 Aug 2008 02:16:05 GMT http://spriggcycling.forumotion.net/skill-training-f6/too-much-cornering-speed-t76.htm#80 http://spriggcycling.forumotion.net/skill-training-f6/too-much-cornering-speed-t76.htm