Skills and techniques Archives - Page 5 of 6

Breathing Techniques – Part 1

Those of you who regularly challenge yourselves in hilly terrain will know that a lot of thinking can be done while you're in the hurt locker. Anything to keep your mind off the pain in your legs is a welcome distraction, and I'm really no different. That why on a recent ride, one of the main things I began to ponder about was something that I rarely (if ever) think about. I'd wager you probably don't think about it much either, until it is taken from you for some reason.

No, I'm not talking about freedom, money or your car, but the simple act of breathing. Nothing is more ignored on a daily basis but becomes the focus of our attention when we can't suck in enough oxygen. Climbing is, of course, the perfect time to consider this necessary vital function, since it really comes into the spotlight. Let's take a look at breathing and what it means to a cyclist.

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Tags: Coaching, cycling, physiology, road bike, training|

Smoothing Your Pedal Stroke

Have you ever watched a pro cycling event like the Tour de France and marveled at how man and machine are almost one being? Isn't it remarkable how smoothly and efficiently each rider can propel their machine forward at speeds that make us mere mortals raise our eyebrows in amazement? Have you then compared them to some of the folks on your local group rides and seen the night and day difference? Maybe you are one of those riders who resembles a semi truck as opposed to a Ferrari, and you want to change that.

You're probably worried that "I can't change that, those guys are gifted." Well, yes, that is true to some extent. Those guys spend their entire lives training and racing, and the vast majority of them are genetically gifted with high VO2 max and incredible natural ability. But you can still improve your pedaling technique, which will put you on the path to being more efficient and stronger on the road. And it won't cost your entire training week to accomplish, either.

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Tags: Coaching, skills, training|

Layering Up: Surviving a Ride in the Cold

[dc]W[/dc]ith a week to go until Thanksgiving, the northeast is still seeing temperatures in the 50s and 60s. This means the season is (for better or worse, depending on when you started your season) extended another few weeks. But with the shortened days and dropping temperatures comes an increased need to protect oneself from the cold. It's not quite as simple as throwing on a ski jacket when you walk the family pooch, and requires a few pieces of more specialized equipment.

FIGHT THE COLD

When the mercury starts to drop, a host of cold-related problems can rear their heads. Along with severe conditions like cold induced asthma and frostbite come other hazards that are less dangerous but no less serious. We're all familiar with the typical feeling of cold, the feeling of shivering and being generally miserable. But cold also has an effect on our body's physiology; blood is pulled away from extremities to warm the core. Additionally, the cold itself can compromise muscle function by decreasing peak contractile force and slowing the time to peak force generation. Huh? In layman's terms, this means there's not as much blood in your legs and the muscles contract weaker and slower, so keeping ourselves warm and comfortable is important to our performance (and our health.) To combat the cold and keep us safe and performing well, it's best to start thinking about layering up against the frigid climate.

More info on how to survive the chill after the jump:

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Tags: planning|

Building Cyclocross Barriers

With the turning of the calendar into September, the road race season is winding down and the cyclocross season is revving up. For those not in the know, a brief description would read like this: Cyclocross: A bunch of road racers on modified road bikes (bikes with big tires and cantilever brakes) racing on a closed, obstacle filled course in mud, rain, snow and every other element. Suffice to say, a cyclocross bike is a pretty specific piece of equipment (which I'll cover in a future post), and cyclocross itself requires a specific set of skills, most notably the ability to clear obstacles on the race course. Finding those obstacles around your local dirt roads can be a challenge though, so you're best bet is to make a few of your own to practice with. Reading on will show you just how simple (and cheap) it can be to make effective, durable barriers that you can take with you to any park or field and practice your skills.

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Cycling Skills: Riding in the Rain

With the arrival of Hurrican Irene to the east coast, it comes to mind that perhaps a post on rain riding skills is necessary. Although it's unlikely that you'll be out in anything even remotely resembling a hurricane, rain can still present a hefty challenge, especially if you're not prepared for it.

Think Ahead and Prepare

This should be a no brainer, but check your forecast before you ride. If there's a threat of rain in the forecast, you should consider preparing yourself for a (possible) wet excursion. This means simple things like packing a rain jacket and letting a few PSI out of your tires. It also means changing riding style to be a little more cautious and take fewer risks. Essentially, each one of the following tips is designed to get you home safely and more comfortably.

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Tags: Coaching, training|