Training
Getting Started!
Whether you are an experienced cyclist or looking to challenge yourself this season there are lots of things you can do now to get ready for outside riding.
Strength Training - Winter is a great time to work on leg and core strength. Do 3 minutes of Planks everyday, you will see an amazing improvement in core strength by spring. Special exercises that strengthen problem areas like the back and neck can also be useful. Check out the training resources at www.Bicycling.com.
Lose a few pounds - Dropping a few pounds can be as beneficial as a season of training. Remember what you eat is usually more important than how hard you exercise.
Spinning - This is a great way to get that all important saddle time. If you are lucky you might be able to take back-to-back classes to help build endurance during the winter.
Stretching - Check out some basic stretches that will help prevent muscle injury. Most spin classes will teach you most of the stretches you will need.
Ride - Ride as much as you can. Get on your trainer, spin, or ride outside. You will be spending up to 3 - 6 hours in the saddle on event day and your body needs to get used to that feeling.
Tips - visit Best Training Resolutions courtesy of Bicycling Magazine.
Nutrition and Hydration
Eating and staying hydrated during endurance sports can improve your performance significantly. This website contains some great articles on the topic:
Sports Dietitians Australia - Fact Sheets
How to change a tire
A skill every rider must know: how to change a tire on the road (or else carry lots of taxi money).
How to ride in a group
While we will likely be riding most of the route in single file it is important to understand the rules of group riding.
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Remember, this is a bike ride organized by visually impaired/blind cyclists for other visually impaired/blind cyclists and our friends and family. Cyclists will have various levels of visual acuity (not just those of us cycling second saddle on a tandem). Vocalize your actions.
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Accidents happen when riders make sudden unexpected movements such as changing their riding line, their speed or stopping in the bike lane.
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Learn how to shoulder check with out changing your riding line and know who is around you at all times.
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Look down the road to see what other riders are doing and spot obstacles in time to react to them. Don't stare at the tire or road immediately in front of you it can be hypnotic.
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Communication through hand signals or shouting is key and the responsibility of every rider. Every hand signal should be repeated from the front to the back of the line.
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Point at obstacles in the ride line like broken pavement or a pothole using either your right or left hand.
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If you were approaching a parked car the rider up front would signal to move to the left by waving his right hand behind his back to the left and yelling "car". If you were avoiding and object on your left you would use your right hand to wave riders to their right.
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Pointing and making a waving action at an object indicates a loose surface like sand or gravel.
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Stopping is indicated with your arm behind your back making a fist then an open hand with fingers spread wide yelling "light" or "red".
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When we are riding in areas where there is light traffic, riders in the back should warn of cars approaching from the rear.
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If you have an emergency such as a flat yell "flat" and get out of the racing line before stopping.
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Pass on the left and announce "on your left" as you approach.
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Don't overreact to a tire bump or touching shoulders with another rider.
How to Cycle in Traffic - Videos
Worried about cycling in traffic?
Here is a great series of videos on how to cope with normal situations in traffic. These videos are circulating on the Ottawa Bicycle Club (OBC) website as safe cycling is always a topic of conversation (and argument).
According to one of the former OBC presidents:
(The videos) are an excellent introduction to normal every day urban road cycling. They are based on the principle that a cyclist has the same rights and same responsibilities as the driver of a motor vehicle (which also happens to be consistent with Ontario's Highway Traffic Act).
A cyclist's eye view -
Part 1: http://www.youtube.com/watch?v=ZFjCza5e1kw&
Part 2: http://www.youtube.com/watch?v=XIr3mI96FZk&
Part 3: http://www.youtube.com/watch?v=vLu0DHPeYm8&
Bonus Group Riding Techniques from the Ottawa Bicycle Club
Thanks to the Ottawa Bicycle Club for these great group riding Techniques.Check out the Ottawa Bicycle Club website for other great riding tips http://www.ottawabicycleclub.ca/techniques
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