For many parts of the country nature has finally pulled back the curtain to reveal clear open roads and weather that is a little more tolerable. The bikes are calling to be let out as each weekend has become a negotiation between yard work, springtime weather, and available riding hours. In as much as we are anxious to get back in the saddle, put on some miles, and speculate on possible upcoming races or charity rides, our approach to spring riding can be determinate on the cycling summer that lies ahead.
Every Rider is Different
Serious riders have spent the winter doing strength training. They set goals, stuck to a regimen that has included everything from squats to front planks and spent consistent hours with their bike on a trainer. The rest of us paved the road to performance with good intentions and for us, our re-entry into cycling warrants moderation and a realization of our physical ability. Jumping onto your bike this weekend and knocking out a large amount of miles may be too much for a body that isn’t quite used to this level of exertion. That sharp pain in the knee at mile fifteen may be a little more serious than expected. So we’re eager to rack up miles but where do we start?
Getting Back To It
In some cases we should check with a physician or at least a trained physical therapist depending on our physical ability. Many of us just need to start with a little moderation. Starting off with a few stretches a week can be a good start. Aim for three times a week with focus on your core strength building on exercises that include squats, planks, throw in a few dynamic stretches and you’ll be building your core strength along with introducing your hamstrings and other cycling muscles that will be called upon while riding. Always be aware of how your body feels and if you feel out of position on your bike, sense a new pain, or tingling in your hands, you may want to consider getting a bike fit.
Perhaps a Bike Fitting
Starting off the season with a proper bike fitting is a great way to start your season of cycling and help you avoid many common repetitive stress injuries. I think we can all agree if we haven’t been as active as intended over the winter, our body has changed a bit. A refresher fitting can sometimes reveal the not so obvious. Depending on the level of analysis, many fitters can pick up on a pedal stroke overcompensating for an injury. Our bodies change and what we know for sure is, we are getting older each year, no matter how much we deny it. If you are riding with discomfort, it can lead to inflammation and constant soreness leading to the start of an actual injury. Pain and injury can result in needing to take time off the bike right when conditions are at their best.
A proper fit can adapt your bike to your body’s idiosyncrasies and help you ride more efficiently. Many bike fitters work from a schedule so it is important to book an appointment so that proper time can be spent with you along with the proper equipment being available. Many fitters will utilize a fit bike and this is a huge benefit to dial in your riding position in relation to your own bicycle and to be able try out different crank sizes, saddle positions, and adjustments to discover your optimal ride. Although some choose to cycle in misery, I recommend doing things you enjoy and doing them comfortably.
Dial in Your Body, Dial in Your Bike
A quick inspection of your bike can save you from a discouraging ride. Sometimes a tune-up at the local bike shop is well worth the investment and sometimes it is just a matter of tightening everything down and checking for proper tire pressure.
The often overlooked chain should be kept clean and lubricated well. Expert bike mechanics recommend cleaning the chain with a quality degreaser removing all dirt and oil, dry thoroughly before applying a good quality bike-specific lubricant. Run the chain through all the gears and wipe off any excess oil or lubricant. Take a quick look at your brake pads; if there are no longer any grooves on the pad or they look noticeably worn it may be a good idea to take a preemptive strike at preventing a brake failure incident. If you’re comfortable with changing the pads yourself, just know that the material type of rim requires a specific pad and that pads are also designed to be directional. Now that your bike is mechanically sound, it’s time to see if your core strengthening has paid off and a ride is in order.
The Mid Week Warmup
I like to warmup to cycling with a couple of midweek rides around the neighborhoods. There are a couple of reasons for this: there’s usually a limited amount of light available to get too serious about distance and I’ve just worked a full day and all I can imagine is a nice relaxing ride to unwind. Locally we have a big group ride heading out on Tuesday evenings that could spell trouble if one should think to keep up with the animals in the front of the pack so why not hang back at first and get to know some of the other riders before making your advancement. I prefer to ride solo early in the season learning my average speed and distance so I don’t push outside my range trying to keep up with a more competitive rider. I ride to have fun and get some good exercise, not to stagger home in sheer exhaustion with an irritated IT band.
Are You Listening
Listening is one thing, and actually doing is another. I think I hear that line a lot and I hope you’ll agree the advice we offer here is sound although a little obvious. You’ll probably get that invite soon to join in on a big ride and will you ask yourself, am I ready for that kind of mileage? Can ibuprofen solve all my issues? Is my bike dialed in? At this point you’ve considered all these areas, you’ve made a mental plan to condition your body, your bike is ready and you’re prepared to enjoy a full summer of cycling within your physical abilities. The road awaits, be safe and courteous on the road and may we all ride like the person we imagine in our minds.
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