TIRE PRESSURE

We have one more indoor class at the Cycling Centre and, as many of you know, riding inside is much different then riding outside.  Expect 2 weeks to pass before you really start to feel the effects of the winter training; this is roughly the amount of time it takes to get used to riding in wind again, the resistance provided by the road, the ups and downs that roads naturally take, and getting used to choosing your gears for the new rider that you have developed in to over the winter.  Changing gears effectively will result in riding more efficiently, staying stronger at later stages of the ride, and being able to better react to changes in speed by your riding mates ... but I'll touch on gear changing in another post.

Since many of the riders in the Cycling Centre have not been outside since before Christmas I wanted to remind you about the importance of tire pressure and using the floor pump on a regular basis.  There are many factors that affect the amount of air that should go in to your tube and I am going to touch on a few of them.

MAXIMUM/MINIMUM PSI

Written on the side of your tire will be the maximum and minimum amount of PSI (pounds per square inch).  If you go below the minimum then you risk a flat tire as the tube does not have enough air/shape to hold it in place and when you go over a bump it can squish between the tire and the rim and result in a pinch flat.  The tube can also burst if the maximum PSI is exceeded as it is already completely stretched and has no give that may be asked of it on a ride.  Flexibility can be a good thing as it will deflect potential particles that will cause a flat, such as a pebble.

Many people think that riding at the maximum PSI is going to result in less resistance and a faster ride, but research has shown that this is not necessarily the case.  

TRACTION

Not only does riding at maximum pressure create a harsher ride as the tire offers less give, but traction is also reduced.  If it is wet outside, or if you will be riding on gravely roads, then reduce the tire pressure to improve traction.  For example, if you are riding a road tire that has a maximum psi of 120 and a minimum of 85, then consider riding around 90 psi for maximum traction; however, take in to account your body weight, ride with more air if you are on the heavier side as your body weight will also increase the surface area of the tire.

CHECK TIRE PRESSURE REGULARLY

Tires should be inflated every time you ride to ensure that they are at the correct psi for the road/weather conditions that you will be riding in/on.  At the very least, check the tire pressure every 3-4 days.  If you use latex tubes you will need to inflate every ride as they loose air quickly.

OPTIMAL TIRE PRESSURE

As I often say to my athletes when faced with different ways of doing things, then try them all and see what works best for you.  Start somewhere in the middle of the recommended range and if it feels too harsh then try a little less air the next time, feel to soft, then add air.

Best Cycling Routes on Earth

Spring is in the air, warm winds are kissing our faces, and the sun is embracing us, so what is it that fills our heads?  Well, riding outside of course!  The Cycling Centre has a variety of riders in it's program, triathletes who will be racing Lake Placid and Wisconsin Ironmen this year, World long course and short course triathlons, road races, centurions, newbies to the racing scene, and adventurers.

Before race season though, many athletes are away in warm climates to get in some outdoor milage and it has gotten me thinking about the best cycling routes in the World.  A quick google search pulls up exotic locales such as Isle of Wight in England, Tasmania, La Farola in Cuba, and of course the epic climbs we see on TV in the Giro, Tour, and Vuelta.  Although I've ridden in many places across North America, this year will be the first time my bike travels across an ocean; however, I have done some spectacular rides on this continent and thought I would share my top 5.

5. Las Vegas, Nevada

Riding may not be the first thing you think of when you hear Las Vegas, but the riding around the city is spectacular.  Lake Mead National Park takes you either up or down and there is a smoothly paved bike path that meanders through the park offering breathtaking views.  Mount Charlestown, on the other side of the city offers completely different vegetation and temperatures as you ride up to a ski hill where the smell at the top reminds you that you have moved from the dessert to the forest.

4. Waterfront Trail, Ontario

The Waterfront Trail is a signed recreational route from Niagara-on-the-Lake to the Quebec border that is 730 km long and travels through 41 communities.  It is the communities that put this route on the list for me.  The variety of views, rural and urban amenities, and maybe that you don't have to go much more than 25 km before coming across a delicious coffee shop or pub that make it an enjoyable ride.  Best way to travel the whole route is to register for the Great Waterfront Trail Adventure.

3. Silver City, New Mexico

At 6000 feet in elevation and with climbs that are 10 km at 12%, I've always thought this is the perfect place to go for training - if only they didn't get winter!  Riding the forests around Silver City has always kicked my butt, which is probably why it's on the list, I find it challenging.  Mount Mogollon and the ride up to the Cliff Dwellings are musts if you go.  If you like being around other cyclists and have the chance to see some of North Americas best pro road racers, then travel at the end of April and early May to see the Tour of the Gila.

2. Redwood Forest, California

Every been told to close your eyes, take a deep breath and go to your "happy place"?  Redwood Forest happens to be mine.  I didn't find the riding to be all that challenging, and the scenery doesn't change like the other rides mentioned; however, there is something cool about riding at the base of these massive trees, very neat.

1. Bow Valley Parkway, Alberta

I've ridden all over Canada and the States and done some amazing rides; however, this one is still my favourite.  Maybe it's because it was in my backyard and I have many different memories of this route; maybe it's because I've done it in snow, sleet, rain, and sun and survived; maybe it's because I've seen a Bear almost every time I've ridden it, along with Elk, Moose, sheep, and other wildlife; but whatever the reason, this ride is spectacular and everyone should plan a trip to ride in the Canadian Rockies.  This year Calgary will have a Granfondo, though routes aren't posted yet, I'm sure they will go through the rockies and fingers crossed they include the Bow Valley Parkway.

Cycling Clinic

IMPORTANCE OF RECOVERY

We've entered in to a pretty tough phase of training with shorter rest, higher heart rates, and more power.  What this means is we're expecting a lot of our muscles, lungs, and mental ability; we're pushing hard and breaking down our systems so that they can build strength and endurance.  The goal is to gain speed, but if we continue to push hard on the bike and in life then we continue to overload our systems; and unless we take the time to provide smart recovery after training sessions and schedule blocks of time for rest and recovery, then our bodies will not be given the chance to re-build and all the training can lead to burn out and injuries and illness.


The Cycling Centre program builds in recovery weeks and watches athletes closely to determine when they may need more rest, or can push even harder.  There are other things that you should be aware of to maximize recovery and come in to each training session feeling great and ready to work hard mentally and physically.  


1. Rest:  Time off is a good thing.  Take 1-2 days a week off completely or with 30-60 min of really easy activity to get the blood moving and to flush out toxins.  Active recovery can help repair and refuel the muscles faster.


2. Cool Down:  It is important to keep the legs moving while the heart rate comes down in order to help eliminate lactic acid and help reduce stiffness.  Continue to ride really easily for at least 10 min, and if it has been a hard workout have a dry shirt ready to put on to stay warm.


3. Eat Properly:  Your body needs a balanced diet with lots of nourishment in order to replenish and restore it's self.  Lots of fruits, vegetables, lean proteins, good fats and lots of fluids are needed to keep the immunity strong.  If you are interested in learning more about nutrition and supplements then register for our clinic on Feb. 27 from 1-6 pm in Oakville, ON.  Contact Petrina at cyclingcentre@gmail.com to register or for more information.


4. Ice:  One of the best things you can do for recovery is to ice your muscles.  Ice massage, ice packs, ice baths can all help.  One of the best ways to recover is contrast water therapy where you alternate between hot and cold.  The most effective way is to alternate between hot and cold baths; however, a similar effect can be done in the shower alternating between hot and cold water by turning the faucet.  Check out this website to find out more.


5.  Sleep:  The importance of sleep can not be stressed enough and often is the first thing to be neglected in adult athletes.  Add the role of parent and full time employee to training and combine that with responsibilities that extended to family and friends and often sleep is left out of the equation.  Everyone has different sleep needs, whether it's 5 hours, 8 hours or 10 a night, but we have a pretty good idea of the number of hours we need to feel good. Do your best to get in your "optimal" sleep number, but if that's not possible you may be able to pay back some of your debt.  This website has more information on sleep including whether or not you can bank sleep.


6. Compression:  The new fad in performance clothing seems to be compression, but is it a fad?  Compression helps control blood circulation and resist fatigue.  Garments come in different weights, meaning the amount of give they have, so some are better for wearing during exercise, post exercise, and for travel to help eliminate jet lag.  Many people swear by it, so if you get achy after workouts it may be worth trying.


Remember to listen to what your body is telling you, sometimes it just needs  a little push to get going and other times you need to change your daily plan to rest, recover, and prevent injury and illness.

CHASING LEGENDS

Had a great group out tonight to see Chasing Legends.  We really enjoyed it and the downhill scenes were the all the buzz after the move was over.  They did a great job showing the speed, grit, and humour of the pro peloton and I think Jens Voigt is now a  group favourite.


We'll see if it was motivating for the group and how they perform during their time trial tomorrow. I've noticed a lot of improvements and am excited to see it reflected in the numbers!

RON WILLIAMS: OLYMPIC MEDALIST

The Cycling Centre is excited to have a guest Olympic Medalist ride with us on Feb. 1.  Ron Williams, a three time Paralympian and medalist in the Team Sprint and Time Trial, will be riding rollers and answering questions.

When Ron was 15, he was diagnosed with Osteogenic Sarcoma and lost his left leg.  Up to this point, he was an avid soccer player and member of the US Junior National Team.  After gaining his prosthetic leg he took up water skiing an the, while at college, discovered cycling.

Ron has competed at the 2000, 2004, and 2008 Olympics in road and track cycling and is showing no signs of slowing down.  He trains while working full time for Southwire and we are honoured to have him join us.


To find out more about this amazing athlete, check out his website: www.ronswilliams.com

INDOOR BENEFITS

One of the benefits of riding indoors is that it is a controlled environment; there are no hills, no wind, no traffic, no dogs or squirrels that might run in front of a cyclist. Riding a stationary trainer allows the rider to focus on technique and the main focus of the first few weeks of the indoor Cycling Centre program is to work on pedalling efficiency, increased rpms (revolutions per minute), and body position.  

I've found that many athletes that begin riding feel they need to push big gears at a low cadence in order to keep up with their friends, and then wonder why they are getting dropped on the hills when they lead out the group for the first part of the ride, or get dropped completely from the group early on. The answer is that they are working too hard too soon.  By riding an easier gear and increasing the cadence above 95 rpm, also known as spinning, the same speed can be maintained but the body is working more efficiently, lactic acid is being flushed out as it is produced, and energy is conserved that can later be used to power up the hills.

Think of it this way, if you have a 30 pound weight you may only be able to do 10 bicep curls, but if you have a 10 pound weight you may be able to do 30 reps before fatiguing.  In both cases the total amount of weight lifted is the same, 300 pounds, it was just achieved in different ways.  So if you are riding for 100 km and there is a big hill at the 60 km mark, your legs should be fresher when you get to the hill if you are riding 30 km/hr at 100 rpm versus riding in a bigger gear at 80 rpm - speed is the same, but leg speed and gearing are different.

We have been working on making the rider's "default" cadence close to 100 rpm, and 2 months in that goal has been achieved.  Not only that, but the maximum cadence reached in our 10 second warm up sprints has greatly improved.  Riders who were struggling to get up to 120 rpm are now well over 160 and can hold 120 rpm for a minute!  

Still not convinced?  Read the post on Cycling Tips regarding "Things That Make the Pros Different":