Not everyone who does triathlons is a strong swimmer, but there are ways to increase your speed in the water. Speed is determined by distance/stroke and tempo. Therefore, covering more distance per stroke and increasing the speed of those strokes will in turn enable you to go faster.
To determine your distance/stroke, count on average how many strokes it takes for each length of the pool. Count each arm stroke as 1. For a distance swimmer 18-22 strokes/25 yd pool is a good goal to set. So how do you decrease this number?
- Decrease drag
- improve your body position - make sure head, body and feet are all parallel to the surface of the water. Don't drag your feet lower than your head.
- point your toes - reduces drag and increases propulsion. Do ankle flexibility exercises and incorporate fins in your workouts will help with toe point.
- strengthen your core for better stabilization - hmmm, isn't this a topic discussed in an earlier post?
- Increase propulsion
- Improve your kick - toe point and strengthening your legs. Fins and kickboard swimming will help with both
- Improve your "catch" - Make sure you are "catching" the water correctly (anchoring the hand and forearm after entry into the water) and pulling your body forward. This is more efficient than pulling the arm back through the water. A very tough concept to grasp but oh so rewarding when you get it right. Check out the many videos online demonstrating the correct way to "catch" or ask a swim coach to look at your stroke.
- Increase tempo
- Reduce rest between intervals
- Swim with a group - as with cycling, swimming with others will push you to go faster
- Incorporating a metronome will force you to keep a specific tempo (see Feb 20 Post)
Hope this helps you get more speed from your swim stroke.
Enjoy the ride...or swim,
Sheri
Friday, March 28, 2014
Wednesday, March 26, 2014
Getting to the Core of Your Core - Part 3 - The Dreaded Medicine Ball
I "enjoy" using the medicine ball at the gym and finally broke down and bought one for home. Figured it would be a great way to work out when I'm watching some TV or a movie. I usually use an 8 lb ball but opted for 10 lbs since "I'll grow into it." Yikes, there is a big difference in 2 lbs when you are doing Russian Twists. Oh well, I'll grow into it.
As my series of posts have been focusing on core work. I thought I'd review some great exercises that strengthen your core using a medicine ball.
- Basic crunch - Lay on the floor with your knees bent at 90 degrees. Do crunches holding the ball at your chest with both hands.
- Russian Twist - Sit on the floor, knees bent about 90 degrees. Beginners can leave their feet on the floor. As you advance raise one foot, then keep both feet off the ground. With your body in a V-shape and holding the ball out in front of you, twist your upper body in one direction touching the ball to the ground near your hip, then twist in the other direction. Tips...keep your back straight, abs engaged and slower the movement the better.
- Toe crunches - Laying on the ground, bring your legs up straight in the air. Hold the ball with both hands and arms straight at chest level. Lift your shoulders off the floor aiming to touch the ball with your toes. Hold at the top position for a few second and back down. To further challenge yourself, do 10 reps as described and then a quick 10 pulses without letting your shoulders touch the floor. Feel the burn.
- Downward chop - Stand with feet hip width apart. Holding the ball with both hands over your head. Slightly bend your elbows and knees. As you slowly squat, bring your arms over your head and in front of your body towards one side. Your arms should end up outside by your left foot if you twisted left. Return to starting position and repeat on the other side. You can do this move like chopping wood and winging the ball down between your legs and not to the side. Tips...keep back straight and abs contracted.
- Side chop - Kneel with knees about shoulder width apart. Hold the ball with both hands above your right shoulder. Bring the ball across your body and down to the outside of your left knee. Bring it back across your body and back to the starting position. To fatigue your muscles, do one set on your left then switch to your right.
- Push ups - Put one hand on the floor and the other on top of the medicine ball. Do a push up and then while in the push up position transfer the ball (by rolling) to the other hand. Keep passing the ball back and forth between push ups.
- Planks - Put both hand on one medicine ball and hold a plank position. The instability of the ball adds and added challenge to your core. If you want to really challenge yourself, use two medicine balls (one in each hand). Then do push ups lowering your body until elbows are at 90 degree angles.
There are a number of medicine ball exercises that can be done with a partner. Explore the many ways to challenge your core using a medicine ball. It's an inexpensive tool to add to your workout room.
Enjoy the ride,
Sheri
As my series of posts have been focusing on core work. I thought I'd review some great exercises that strengthen your core using a medicine ball.
- Basic crunch - Lay on the floor with your knees bent at 90 degrees. Do crunches holding the ball at your chest with both hands.
- Russian Twist - Sit on the floor, knees bent about 90 degrees. Beginners can leave their feet on the floor. As you advance raise one foot, then keep both feet off the ground. With your body in a V-shape and holding the ball out in front of you, twist your upper body in one direction touching the ball to the ground near your hip, then twist in the other direction. Tips...keep your back straight, abs engaged and slower the movement the better.
- Toe crunches - Laying on the ground, bring your legs up straight in the air. Hold the ball with both hands and arms straight at chest level. Lift your shoulders off the floor aiming to touch the ball with your toes. Hold at the top position for a few second and back down. To further challenge yourself, do 10 reps as described and then a quick 10 pulses without letting your shoulders touch the floor. Feel the burn.
- Downward chop - Stand with feet hip width apart. Holding the ball with both hands over your head. Slightly bend your elbows and knees. As you slowly squat, bring your arms over your head and in front of your body towards one side. Your arms should end up outside by your left foot if you twisted left. Return to starting position and repeat on the other side. You can do this move like chopping wood and winging the ball down between your legs and not to the side. Tips...keep back straight and abs contracted.
- Side chop - Kneel with knees about shoulder width apart. Hold the ball with both hands above your right shoulder. Bring the ball across your body and down to the outside of your left knee. Bring it back across your body and back to the starting position. To fatigue your muscles, do one set on your left then switch to your right.
- Push ups - Put one hand on the floor and the other on top of the medicine ball. Do a push up and then while in the push up position transfer the ball (by rolling) to the other hand. Keep passing the ball back and forth between push ups.
- Planks - Put both hand on one medicine ball and hold a plank position. The instability of the ball adds and added challenge to your core. If you want to really challenge yourself, use two medicine balls (one in each hand). Then do push ups lowering your body until elbows are at 90 degree angles.
There are a number of medicine ball exercises that can be done with a partner. Explore the many ways to challenge your core using a medicine ball. It's an inexpensive tool to add to your workout room.
Enjoy the ride,
Sheri
Monday, March 24, 2014
Getting to the Core of Your Core - Part 2
When doing some reading on core exercises, I was really surprised to discover that cycling engages your core but it doesn't work it. I always assumed I was working my core when I rode. Hmmm, learned something new and it will definitely change my in season workouts to include more core moves.
So what are some of the best core exercise to do? Here are some of my favorite as a cyclist. What's nice is that most of these you can do without any equipment so it is ideal for home or when you travel.
- Planks - Yep, these are the ones you love to hate. But the key is to do them right. Don't be poking your butt up in the air. You should be in a nice straight line from your head to your heels. There are all sorts of planks.
- Elbow/Forearm Planks
- Hand Planks
- Side Planks
- Planks on a stability ball (forearm or hands)
- Planks on a medicine ball
- Planks on a Bosu ball
To make planks more challenging as you get a stronger core, try lifting one leg. Then try lifting one arm out in front of you. To really challenge yourself...opposite leg and arm at the same time. But stay in good form to avoid back injury.
- Push Ups - These are one of those total body exercises that builds both upper body strength and core. This compound exercise works the chest, shoulders, triceps, back, abs and legs. Good form is essential, don't sag in the middle and don't put your butt in the air.
- Basic Push Ups
- Push Ups using a medicine ball alternating hands
- Push Ups on a Bosu ball
- Push Ups with your feet on a stability ball
- V-Sits - This is a great ab and core exercise that also engages your hip flexors.
- Hip Lifts - Lay on your back, knees bent with feet close to your butt. Raise and lower your hips. To make this harder, lift one leg up towards the ceiling and then raise and lower your hips.
- Oblique or Russian Twists - This is best done with a medicine ball. If you are new to this exercise, bend your knees and leave your feet on the ground. More challenging is to raise your feet off the floor.
- Lunge with a Twist - The twist helps to build balance and engage core. Using a medicine ball, lunge with your left foot forward and then with arms in front of you twist to the left slowly. Slow is good here. I like to do these as walking lunges.
- Swimming or Superman - Lie face down on a mat with your arms stretched above your head (hence the Superman analogy). Lift opposite arm and leg in a swimming motion. Be sure to engage your abs to support your back.
- Scissors Kick - On your back, hands under your lower back, legs raised about 4" above the ground and then scissor your legs. Be careful to support your lower back.
- Pilates Roll-ups - This exercise is said to be equal to six regular sit ups. If you haven't taken a Pilates class, here's a video that takes you through the proper way to do a roll-up.
I found a good podcast on core strengthening for cyclists and an overall good site for cycling information.
Do you have a favorite core exercise? I invite you to share them with us. I'll be continuing my series on core strengthening in future posts.
Enjoy the ride,
Sheri
So what are some of the best core exercise to do? Here are some of my favorite as a cyclist. What's nice is that most of these you can do without any equipment so it is ideal for home or when you travel.
- Planks - Yep, these are the ones you love to hate. But the key is to do them right. Don't be poking your butt up in the air. You should be in a nice straight line from your head to your heels. There are all sorts of planks.
- Elbow/Forearm Planks
- Hand Planks
- Side Planks
- Planks on a stability ball (forearm or hands)
- Planks on a medicine ball
- Planks on a Bosu ball
To make planks more challenging as you get a stronger core, try lifting one leg. Then try lifting one arm out in front of you. To really challenge yourself...opposite leg and arm at the same time. But stay in good form to avoid back injury.
- Push Ups - These are one of those total body exercises that builds both upper body strength and core. This compound exercise works the chest, shoulders, triceps, back, abs and legs. Good form is essential, don't sag in the middle and don't put your butt in the air.
- Basic Push Ups
- Push Ups using a medicine ball alternating hands
- Push Ups on a Bosu ball
- Push Ups with your feet on a stability ball
- V-Sits - This is a great ab and core exercise that also engages your hip flexors.
- Hip Lifts - Lay on your back, knees bent with feet close to your butt. Raise and lower your hips. To make this harder, lift one leg up towards the ceiling and then raise and lower your hips.
- Oblique or Russian Twists - This is best done with a medicine ball. If you are new to this exercise, bend your knees and leave your feet on the ground. More challenging is to raise your feet off the floor.
- Lunge with a Twist - The twist helps to build balance and engage core. Using a medicine ball, lunge with your left foot forward and then with arms in front of you twist to the left slowly. Slow is good here. I like to do these as walking lunges.
- Swimming or Superman - Lie face down on a mat with your arms stretched above your head (hence the Superman analogy). Lift opposite arm and leg in a swimming motion. Be sure to engage your abs to support your back.
- Scissors Kick - On your back, hands under your lower back, legs raised about 4" above the ground and then scissor your legs. Be careful to support your lower back.
- Pilates Roll-ups - This exercise is said to be equal to six regular sit ups. If you haven't taken a Pilates class, here's a video that takes you through the proper way to do a roll-up.
I found a good podcast on core strengthening for cyclists and an overall good site for cycling information.
Do you have a favorite core exercise? I invite you to share them with us. I'll be continuing my series on core strengthening in future posts.
Enjoy the ride,
Sheri
Saturday, March 22, 2014
Getting to the Core of Your Core.
You can't flip open a fitness or cycling magazine these days without seeing an article about how important it is to strengthen your core. So I thought I'd dedicate the next few posts on doing just that. Your core muscles are the sturdy central link connecting your upper and lower body. No matter what type of exercise or movement you are doing, the necessary motion will either originate in your core or move through it. Even the simple task of brushing your teeth uses core muscles.
Before we explore the many ways to strengthen your core, let's look at why a strong core so important.
- Increases power - Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulders, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. A weak or inflexible core muscles can impair how well your arms and legs function. Poor core muscles will sap your power.
- Enhances balance and stability - As we age our balance is one of the areas that is negatively impacted. Having a strong core helps to prevent falls and injuries.
- Reduces fatigue - When you are cycling, your core supports your body. If you have a weak core, your arms are forced to support most of the upper body weight. As a result you will fatigue quicker and performance will be compromised.
- Reduces body movement - A strong core will help eliminate unnecessary upper-body movement on the bike, thus transferring all the energy produced to deliver a smooth pedal stroke.
- Promotes a healthy back - Lower back pain may be prevented by strengthening your core.
- Improves posture - Weak core muscles contributes to slouching. Look at yourself in the mirror. First with poor posture. Then with good posture. Notice when you have good posture, you look trimmer and you project confidence. Both positives. But good posture also lessens stress on the spine and helps you breathe deeper.
- Improves sexual activities - Ah, got your attention. Yes, a strong core and flexibility can improve your sex life.
One key thing to remember, a strong core doesn't mean just washboard abs. You must concentrate on both the abdominal muscles as well as the back and hips. Unbalanced muscle tone can cause issues including back and hip pain. I'll address different exercises in the next few posts that will focus on strengthening your core.
Enjoy the ride,
Sheri
Before we explore the many ways to strengthen your core, let's look at why a strong core so important.
- Increases power - Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulders, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. A weak or inflexible core muscles can impair how well your arms and legs function. Poor core muscles will sap your power.
- Enhances balance and stability - As we age our balance is one of the areas that is negatively impacted. Having a strong core helps to prevent falls and injuries.
- Reduces fatigue - When you are cycling, your core supports your body. If you have a weak core, your arms are forced to support most of the upper body weight. As a result you will fatigue quicker and performance will be compromised.
- Reduces body movement - A strong core will help eliminate unnecessary upper-body movement on the bike, thus transferring all the energy produced to deliver a smooth pedal stroke.
- Promotes a healthy back - Lower back pain may be prevented by strengthening your core.
- Improves posture - Weak core muscles contributes to slouching. Look at yourself in the mirror. First with poor posture. Then with good posture. Notice when you have good posture, you look trimmer and you project confidence. Both positives. But good posture also lessens stress on the spine and helps you breathe deeper.
- Improves sexual activities - Ah, got your attention. Yes, a strong core and flexibility can improve your sex life.
One key thing to remember, a strong core doesn't mean just washboard abs. You must concentrate on both the abdominal muscles as well as the back and hips. Unbalanced muscle tone can cause issues including back and hip pain. I'll address different exercises in the next few posts that will focus on strengthening your core.
Enjoy the ride,
Sheri
Thursday, March 20, 2014
Spring has Sprung. Now Don't Spring a Leak.
Finally the first day of Spring has arrived. It has been long awaited here in the Midwest. With the snow melt and slightly warmer temperatures, we can start heading outside to ride our road bikes. But all that snow has left a lot of potholes, cracks and crud on the roads. So I thought it might be a good time to review some tips when you get a flat.
If you are like me, I always try to bring along a guy or two on a ride. If I have mechanical problems or a flat, I have no problem whipping out my "girl card" and letting the guy fix it. But secretly I know enough bike maintenance to get by. It just seems that guys like to help a woman in distress...so I'm happy to oblige. And who wants to chance breaking a nail. Ha!
Knock on wood, I almost never get a flat. But many of the folks I ride with do. I've learned a lot watching them repair flats or even a tire slit. Thought I'd share with you some tricks of the trade, as well as the basics.
To avoid a flat in the first place:
1) Inspect your tires - Get in the habit after each ride to give your wheels a quick spin. Look for debris in your tire, slits or wear. If you find a small piece of debris, remove it carefully with a tweezer or your finger nail. Also tires come with "wear dimples" that show you when to change them. I use Continentals and there's two dimples on the tire. If you don't see the dimples, definitely time to change the tire.
2) Pump up your tires before every ride - I think I rarely get flats because I always pump up my tires prior to a ride. This helps to avoid pinch flats or what they call snake bites.
3) Vary the PSI depending on the conditions - When it is raining or possibility of rain, put a little less air in your tires. A wet tire picks up debris and the moisture keeps it on the wheel. So it is more prone to become embedded into your tire. Also if you are going to go on a path vs pavement, you'll also want to adjust your PSI down.
4) Mount your tire correctly - Two things when putting on a tire. First, some brands are designed to only rotate in one direction. Look at the side wall to see if there are directional arrows. Second, line up the logo or brand label with the valve. This way when you have a flat, you can line up the tube with the tire and figure out the area to inspect. Is it 4" from the valve? Then you know to look 4" from the logo on the tire.
If you do get a flat, here are some tips/tricks I've learned over the years:
1) Yell FLAT - If you are in a group ride and you get a flat, immediately yell at the top of your lungs FLAT. Do this for two reasons. It alters riders around you that you are slowing down and they should be cautious. and you may not have full control of your bike. Second, you want to make sure the group doesn't 'drop you not being aware you flatted.
2) Pull off the road - Be sure you pull all the way off the road and to a safe spot. This goes for you and the people you are riding with. Changing flats always turns into a spectator sport with people standing in the road and they don't realize they are in danger of getting hit.
3) Change gears - Murphy's Law is you will most likely flat in the rear. So move your chain to the small chain ring in front and the gear closest to the frame on the back cassette. This will make it easier to take the wheel off and then back on. Remember to open your breaks, too.
4) Can you find the flat? - Before you remove the tire from the wheel, see if you can tell where the flat is or what caused the flat. If you followed suggestion #4 above "Mount your tire correctly" then you should be able to line up the tube and the tire to find the exact problem area. Also be sure to run your fingers on the inside of the tire to see if you can feel any debris. And check the rim tape on your wheel to see if a spoke is popping through.
5) Fixing a cut in your tire - I've known for years to carry a $1 bill with me. The soft paper is great to use as a temporary fix if you have a slit in the tire. This should get you home and prevent the tube from popping through the tire. If you don't have a dollar, see who has the largest bill in the group and take that. Might as well make a few bucks to help pay for a new tire. Tell your friends $50s or $100s work best. But caution, this will only work once as they'll catch on quickly.
This past year while on a group ride, one of the guys ran over a rusty nail I threw out on the road...hey, I needed to slow down the pace. The nail caused a large gash in the tire. Even a $50 bill wouldn't work here. So they pulled out some Tyvek. This is the material they use to wrap a house as a water and air barrier. If you can't scam some Tyvek, a strip from a FedEx envelope works fine (you want the coated paper envelop not not the cardboard). You take the Tyvek strip and lay it inside the tire to cover the slit. Then put the tube back in. This stuff is amazing!! After that incident, one of the guys I ride with presented me with my own strip of Tyvek. Almost better than diamonds. So now I carry the strip in my saddle bag.
7) Prepping the tube - Put a little air in the tube before putting it back in the tire. If you don't have a pump you can easily do it using your mouth. Open the valve and blow into the tire until it inflates a bit. Then quickly close the valve.
7) Replacing the tire - When you are ready to replace the tire, remember to look for directional arrows and line up the logo with the valve. Start with the edge closest to the valve and use your thumbs to work the tire on. If you can avoid tire irons that is best. Use the heel of your hand to get that last little bit of tire over the rim. The last 4" are usually the hardest for me. My hands are just not that strong. But using the heel of your hand gives you much more leverage.
6) Pump it Up - When it's time to pump up the tire and you are using a CO2 cartridge, caution you can freeze your fingers. So make sure you wrap your bike glove around the cartridge to protect your hand.
7) Secure the wheel - Place the wheel back on the bike. A neat trick I learned is to have someone hold in the break lever. That will center the wheel. ALWAYS check the wheel that it the break pads aren't rubbing and that the wheel is on securely. Simply hold the bike off the ground, hit the top of the wheel with the heel of your hand. If the wheel is secure, it wont move. If it isn't on correctly, you'll see it slip. Be safe!
Always take your old tube and any garbage with you. Never leave it on the side of the road. Tires, tubes, nuts, and packaging do not biodegrade. Take it with you and dispose of it correctly. Many bike shops will take old tubes and tires and recycle them.
One last hint. Keep a wet nap in your saddle bag. Always great to clean your hands of grease and dirt. Or just wipe them on your shorts. They are black for a reason.
Hope you never have to change a flat, but if you do you are well informed. Please share with me and the readers any tips you have for changing a flat.
Enjoy the ride,
Sheri
If you are like me, I always try to bring along a guy or two on a ride. If I have mechanical problems or a flat, I have no problem whipping out my "girl card" and letting the guy fix it. But secretly I know enough bike maintenance to get by. It just seems that guys like to help a woman in distress...so I'm happy to oblige. And who wants to chance breaking a nail. Ha!
Knock on wood, I almost never get a flat. But many of the folks I ride with do. I've learned a lot watching them repair flats or even a tire slit. Thought I'd share with you some tricks of the trade, as well as the basics.
 |
To avoid a flat in the first place:
1) Inspect your tires - Get in the habit after each ride to give your wheels a quick spin. Look for debris in your tire, slits or wear. If you find a small piece of debris, remove it carefully with a tweezer or your finger nail. Also tires come with "wear dimples" that show you when to change them. I use Continentals and there's two dimples on the tire. If you don't see the dimples, definitely time to change the tire.
2) Pump up your tires before every ride - I think I rarely get flats because I always pump up my tires prior to a ride. This helps to avoid pinch flats or what they call snake bites.
3) Vary the PSI depending on the conditions - When it is raining or possibility of rain, put a little less air in your tires. A wet tire picks up debris and the moisture keeps it on the wheel. So it is more prone to become embedded into your tire. Also if you are going to go on a path vs pavement, you'll also want to adjust your PSI down.
4) Mount your tire correctly - Two things when putting on a tire. First, some brands are designed to only rotate in one direction. Look at the side wall to see if there are directional arrows. Second, line up the logo or brand label with the valve. This way when you have a flat, you can line up the tube with the tire and figure out the area to inspect. Is it 4" from the valve? Then you know to look 4" from the logo on the tire.
If you do get a flat, here are some tips/tricks I've learned over the years:
1) Yell FLAT - If you are in a group ride and you get a flat, immediately yell at the top of your lungs FLAT. Do this for two reasons. It alters riders around you that you are slowing down and they should be cautious. and you may not have full control of your bike. Second, you want to make sure the group doesn't 'drop you not being aware you flatted.
2) Pull off the road - Be sure you pull all the way off the road and to a safe spot. This goes for you and the people you are riding with. Changing flats always turns into a spectator sport with people standing in the road and they don't realize they are in danger of getting hit.
3) Change gears - Murphy's Law is you will most likely flat in the rear. So move your chain to the small chain ring in front and the gear closest to the frame on the back cassette. This will make it easier to take the wheel off and then back on. Remember to open your breaks, too.
4) Can you find the flat? - Before you remove the tire from the wheel, see if you can tell where the flat is or what caused the flat. If you followed suggestion #4 above "Mount your tire correctly" then you should be able to line up the tube and the tire to find the exact problem area. Also be sure to run your fingers on the inside of the tire to see if you can feel any debris. And check the rim tape on your wheel to see if a spoke is popping through.
5) Fixing a cut in your tire - I've known for years to carry a $1 bill with me. The soft paper is great to use as a temporary fix if you have a slit in the tire. This should get you home and prevent the tube from popping through the tire. If you don't have a dollar, see who has the largest bill in the group and take that. Might as well make a few bucks to help pay for a new tire. Tell your friends $50s or $100s work best. But caution, this will only work once as they'll catch on quickly.
This past year while on a group ride, one of the guys ran over a rusty nail I threw out on the road...hey, I needed to slow down the pace. The nail caused a large gash in the tire. Even a $50 bill wouldn't work here. So they pulled out some Tyvek. This is the material they use to wrap a house as a water and air barrier. If you can't scam some Tyvek, a strip from a FedEx envelope works fine (you want the coated paper envelop not not the cardboard). You take the Tyvek strip and lay it inside the tire to cover the slit. Then put the tube back in. This stuff is amazing!! After that incident, one of the guys I ride with presented me with my own strip of Tyvek. Almost better than diamonds. So now I carry the strip in my saddle bag.
7) Prepping the tube - Put a little air in the tube before putting it back in the tire. If you don't have a pump you can easily do it using your mouth. Open the valve and blow into the tire until it inflates a bit. Then quickly close the valve.
7) Replacing the tire - When you are ready to replace the tire, remember to look for directional arrows and line up the logo with the valve. Start with the edge closest to the valve and use your thumbs to work the tire on. If you can avoid tire irons that is best. Use the heel of your hand to get that last little bit of tire over the rim. The last 4" are usually the hardest for me. My hands are just not that strong. But using the heel of your hand gives you much more leverage.
6) Pump it Up - When it's time to pump up the tire and you are using a CO2 cartridge, caution you can freeze your fingers. So make sure you wrap your bike glove around the cartridge to protect your hand.
7) Secure the wheel - Place the wheel back on the bike. A neat trick I learned is to have someone hold in the break lever. That will center the wheel. ALWAYS check the wheel that it the break pads aren't rubbing and that the wheel is on securely. Simply hold the bike off the ground, hit the top of the wheel with the heel of your hand. If the wheel is secure, it wont move. If it isn't on correctly, you'll see it slip. Be safe!
Always take your old tube and any garbage with you. Never leave it on the side of the road. Tires, tubes, nuts, and packaging do not biodegrade. Take it with you and dispose of it correctly. Many bike shops will take old tubes and tires and recycle them.
One last hint. Keep a wet nap in your saddle bag. Always great to clean your hands of grease and dirt. Or just wipe them on your shorts. They are black for a reason.
Hope you never have to change a flat, but if you do you are well informed. Please share with me and the readers any tips you have for changing a flat.
Enjoy the ride,
Sheri
Saturday, March 15, 2014
Does this new bike make by butt look FASSSTTTTT?
Yes, I took my test ride last night and ordered my new sweet ride. I will be living on a Ramen Noodle diet for a while. But oh, so worth it.
Drum roll please....I decided on a Trek Project One Domane 6. It is on order and hope to have it in 30 days. Maybe by then the snow will be gone in Chicago and temps above freezing.
So why did I go with a Domane 6? Well as I mentioned in my post on March 12, I was considering a lot of different features when looking for my new ride. This is why I went with the Domane 6.
- Geometry - The geometry of the Domane was very close to my custom Independent Fabrication road bike. We actually put the two bikes side by side and they were very, very close. Remember with my back and neck issues, I didn't want a bike with very aggressive geometry.
- Semi-custom - The Project One series allowed me to customize the bike to my needs. From the color of the frame to the components to the wheels, I didn't have to compromise on one thing.
- Comfort - The Domane's carbon fiber frame is designed to reduce vibration and provide a more comfortable ride. This translates to me being less fatigued on longer rides and able to perform better for longer.
- Made in the USA - The 6 is built at the Trek plant in Wisconsin. It's nice to keep my money in the USA and not buy foreign.
 |
| Pretty close rendition of my new ride. Need aero bars, pedals, water cages. Oh, and a rider! |
So how did I pimp my ride? Well the basic components include:
- Ultegra 11 speed - provides more gears and less jumps
- Electronic shifters enables smoother, faster and less hesitation when shifting gears. It also allows me to add the aero bars and have shifters on the bars, too.
- Bontrager Aeolus 5 D3 wheels - the aerodynamic wheels combine for stability and speed. I went with the 700x25 tires to add that little bit of extra comfort on a ride.
- Carbon handlebars - reduces vibration and fatigue
- And the all important question...color? It is a crystal white frame, green decals with grey and blue accents. Pretty much what you see in the picture above. Trek calls this green Vermonster. So I'm leaning on calling her that since Blanca is already taken.
I really want to thank KC, the general manager at the Highland Park Trek store. He really spent a lot of time with me by looking at the geometry of my current road bike, hooking me up to the computer and figuring out proper fit, educating me on why I'd want one type of component over another and taking me on a that test ride. I walked away feeling like I made a very educated decision which is important when you spend a lot of money on something. And most of all I really think I'll enjoy many 1000s of miles on this bike.
In addition, I'd also like to thank my many "bike husbands" who answered countless questions and gave me some really valuable advice.
So now I will be up to 4 bikes in my garage. And you know what they say, the number of bikes you should have is N + 1. Where N = the number of bikes you already have.
I really hope Vermonster will make my butt look really FASSSTTTT! And as I pass some of the faster guys in my club (oh, let me have my little fantasy), know that you've been Chicked.
Enjoy the Ride,
Sheri
Friday, March 14, 2014
Getting Women in the Game
Last August I received an email from Strava.com that they
were looking for applicants in the Chicagoland area to become Strava Cycling Ambassadors.
Strava is an online social fitness community for athletes. I had been using the
app for at least a year or more and many of the members of my cycling club
joined too. But what I noticed was there were like 90% men and 10% women using
the app. Is it that women aren’t as competitive as men? Are we not as tech savvy?
What was it?
As I filled out my application, one of the questions was “What
is your main goal as a cycling ambassador?” My answer was simple, “Get more
women involved in cycling.” I guess that was one of the key factors for me
getting the “gig”. That is one of the
goals for Strava, too.
In a recent post by SeleneY she writes about What Women Want. It was spurred by a recent Bicycling Magazine survey asking women about
bikes, components, clothing, etc. I was actually a bit offended when I took the
survey as it asked very “girlie” questions…like buying a pink bike. While I do
agree the cycling industry does a poor job in offering feminine alternatives
for clothing, shoes and accessories, I couldn’t see myself riding a pink bike.
Well okay, maybe if it came with streamers too. But I do have to admit I own a pair of pink
tire irons. I figured no self-respecting guy would steal them from me. Anyway,
basically women are cyclists first. We are as diverse as men, coming in all
shapes and sizes.
So back to my original goal, getting women into cycling.
According to National Sporting Goods Association there are more males than
female cyclist-- 20.2 million male v.s. 19.1 female. The good news is that the
number of females is growing. It’s up 4% from last year. I honestly have no
idea why there aren’t more female cyclists.
When I started to ride more as an adult, I did mostly
invitationals. Just knowing there was a SAG wagon around gave me the courage to
do longer miles. But then I wanted to find a cycling club so I could ride more
often. My first group ride with the Wheeling Wheelmen (notice the gender) I was
terribly intimidated. Everyone had the “cool” bikes, the right gear and definitely
faster than me. Actually my first club ride I was dropped within the first 2
miles, got terribly lost, ended up in a hail storm (I guess that’s why we wear
helmets) and was the last one back to the parking lot (made it easy to find my
car). But for some reason I kept coming came back.
So maybe the reason more females don’t get into cycling is
it’s intimidating. If that’s true, then it is our responsibilities as cyclist
(male and female) to be more encouraging, inviting and accepting of the newbie
riders. Not everyone would have come back for another club ride like I did. But
I’m sure glad I did!!
Enjoy the ride,
Sheri
Wednesday, March 12, 2014
Buying that New Sweet Ride
I’ve been toying with buying a new road bike for 2 years now
and have finally made the decision to take the plunge. I really thought about
why I was dragging my feet and there were two key reasons. First, I kept
thinking disc brakes would become more of a standard on road bikes like they
are becoming on cross and mountain bikes. You can’t retrofit the frame and
wheels. The second and I think most compelling reason is there’s just an
overwhelming amount of information to consider. I honestly think buying a car
is easier for me than buying a bike.
When it comes to buying a new road bike, yeah it is a lot of
money, but there’s just soooo much to consider. Bike technology I know enough
to be dangerous, but then at some point all I hear is blah, blah, blah, blah
and my eyes roll up into the back of my head. I ride with a lot of gear heads,
they talk bikes, bike parts,and bike construction. I pick up bits and pieces of
information and they are always willing to educate me. But if I’m being honest
here, it isn’t always the most exciting topic. But it is necessary to be
educated.
Oh, I remember the days when buying a bike was easy. You straddled the top tube, if you had 2” of clearance you were good to go. The only other choice was what color? But that was decades ago and you ended up with a pretty new bike that didn’t fit. Today there’s just so much more to consider.
Here are some of the key decision points I took into account as I search for my next sweet ride:
- Production, custom or semi-custom? My current
road bike is an Independent Fabrication. It’s a custom frame built to my specs.
It is so comfortable because it fits me. I’m not trying to fit to the bike. But
that was 8-10 years ago. Could I find a production or semi-custom frame that
would work?
- Frame material? Do I want another steel bike? Or carbon? Or Titanium? For me this is really important. It isn’t so much the weight of the bike, as most higher end bikes are all within a few pounds of each other. And let’s be honest, it’s cheaper and easier to lose 10 pounds off my butt than a few pounds off a bike. The frame material was important to me because I had two vertebras in my neck fused together and lower back issues. So a frame that absorbs road vibration was crucial, which in turns reduces fatigue and increases comfort.
- What type of components? I knew I wanted an 11 speed which is now fast becoming the standard. That’s the cassette on the back wheel. I also knew I wanted to stay with a compact crank (front gearing) like I have on my current road bike. So the big decision was electronic shifters or not? I’m leaning towards electronic shifters and will test ride them this weekend. From what I read and hear from those who use them, it is smoother, faster and less hesitation.
- What type of wheels? Aluminum, carbon, aero? Clinchers or Tubular? Ugh, this is a black hole for me. I have had to do a lot of reading and asking questions to learn about what to look for in a wheel. The one thing I knew…clinchers. I have no desire to start gluing tires on a rim. I am leaning towards aero wheels which will give me some speed advantage. This is key for my race in August. Also, when working with my salesperson, he made a very valid comment when I was trying to decide which level component (Dura-Ace or Ultegra 11 speed electronic shifters). He said, put the $2000 difference into the wheels instead of upgrading to Dura-Ace. You’ll get more benefit out of it. He was right and it was not something I had considered before.
- Handle bars and stem material? Aluminum or
carbon? Interesting information here. It was recommended that I save money and
go aluminum on the stem, but spend the extra on carbon handle bars. The reason
here is that the handle bars are a touch point and the carbon will help absorb
some of the road vibration. Good to know.
- Budget. Yep, I need to figure out how much I’m willing to spend. As in any big ticket item, there’s budget creep. But I figure, I’ll have this new bike for at least 10 years, I ride 5000+ miles a season, getting what fits and works for my needs is important. So what if I’m on a Ramen noodle diet for a year…I’ll have a sweet ride!!!
I’ve gone through a lot of pre-work. The bike shop I’m
working with has known me for years and knows my riding style. They scanned my
current road bike with a computer to get the geometry and try to match it. I
was hooked up to a computer to look at fit, body angles, etc. Finally, I’m
scheduled to take a 20-30 mile test ride this weekend. This way I can take it
out on a bumpy road and see how the frame handles the road vibration. I sure
hope Mother Nature holds off on the predicted snow storm so I can safely get
out on the road.
It’s exciting to buy a new bike, but it is also stressful. You hope you make the right decision and that it will give you many years and many miles of great rides. There’s nothing like having that awesome bike to ride, especially when you put in a lot of miles. I’ll clue you in on my bike selection once I’ve decided. But I’m finally getting close. Yep, I hear that sucking noise…it’s my wallet.
Enjoy the sweet ride,
Tuesday, March 11, 2014
Garbage in. Garbage out.
Nutrition is just as important as training. If you don't fuel your body correctly, it wont perform at peak levels. As the old adage goes "Garbage in. Garbage out." Ah, if we could only perform well on a diet of Doritos and chocolate, we'd all be happy.
The Academy of Nutrition and Dietetics has declared March National Nutrition Month. This year's theme is Enjoy the Taste of Eating Right. It's so true. If you don't like the taste of what you are eating, you wont eat it.
Many of you already know, it's important to keep your blood sugar level consistent and the need for energy boosted during the day. So 1-2 snacks should be part of your schedule. But making the right decisions on what to snack on is just as important. Also making snacks easily accessible helps us to make the right decisions. Be sure to keep your snacks the right portion size. 150-200 calories each, and use snack size baggies or better yet, be environmentally friendly and use reusable containers.
Two of my favorite snacks are plain Greek yogurt with some almonds or almonds with dried cranberries. I buy the almonds and cranberries in bulk at Costco where it is much cheaper than in the supermarket. Share what your favorite healthy snacks are.
Fresh Fruit & Vegetables:
- Portable and ready-to-eat
- Provides a wide variety of vitamins and minerals
- Good source of fiber
- Contains water to help keep you hydrated
- Great to combine with sources of protein (e.g. apple slices and cheese, carrots and hummus, banana and peanut butter)
Whole Grains:
- Rich in nutrients such as fiber and B vitamins (converts food to energy)
- Keeps you satisfied and feeling fuller longer
- Combine with peanut butter or almond butter for extra protein and fat
Nuts & Dried Fruits:
- Provide a good source of heart healthy fat
- High in fiber and vitamin E (lowers cholesteral)
- Keep servings small, about a handful
Oatmeal:
- Instant oatmeal contains soluble fiber (reduces "bad" LDL cholesterol)
- Throw in some nuts or fruit to add more nutritional value
- Keeps you full longer
Dairy:
- Keep it low fat
- Good source of protein and calcium for bone health
- Good source of carbs to reduce cravings for sweets
- Choose plain yogurt and add your own fruit to avoid additional sugars
Enjoy the taste of your food and make smart choices. We all "cheat" from time to time but that's okay. If you make the right decisions the majority of the time, you'll feel better, perform better, sleep better and win your race.
Enjoy the ride (and food),
Sheri
The Academy of Nutrition and Dietetics has declared March National Nutrition Month. This year's theme is Enjoy the Taste of Eating Right. It's so true. If you don't like the taste of what you are eating, you wont eat it.
Many of you already know, it's important to keep your blood sugar level consistent and the need for energy boosted during the day. So 1-2 snacks should be part of your schedule. But making the right decisions on what to snack on is just as important. Also making snacks easily accessible helps us to make the right decisions. Be sure to keep your snacks the right portion size. 150-200 calories each, and use snack size baggies or better yet, be environmentally friendly and use reusable containers.
Two of my favorite snacks are plain Greek yogurt with some almonds or almonds with dried cranberries. I buy the almonds and cranberries in bulk at Costco where it is much cheaper than in the supermarket. Share what your favorite healthy snacks are.
Fresh Fruit & Vegetables:
- Portable and ready-to-eat
- Provides a wide variety of vitamins and minerals
- Good source of fiber
- Contains water to help keep you hydrated
- Great to combine with sources of protein (e.g. apple slices and cheese, carrots and hummus, banana and peanut butter)
Whole Grains:
- Rich in nutrients such as fiber and B vitamins (converts food to energy)
- Keeps you satisfied and feeling fuller longer
- Combine with peanut butter or almond butter for extra protein and fat
Nuts & Dried Fruits:
- Provide a good source of heart healthy fat
- High in fiber and vitamin E (lowers cholesteral)
- Keep servings small, about a handful
Oatmeal:
- Instant oatmeal contains soluble fiber (reduces "bad" LDL cholesterol)
- Throw in some nuts or fruit to add more nutritional value
- Keeps you full longer
Dairy:
- Keep it low fat
- Good source of protein and calcium for bone health
- Good source of carbs to reduce cravings for sweets
- Choose plain yogurt and add your own fruit to avoid additional sugars
Enjoy the taste of your food and make smart choices. We all "cheat" from time to time but that's okay. If you make the right decisions the majority of the time, you'll feel better, perform better, sleep better and win your race.
Enjoy the ride (and food),
Sheri
Friday, March 7, 2014
Self-massages: For in between professional massage therapy sessions
Yesterday's post was focused on professional massages. But what can you do to stay loose and improve recovery in between those sessions? Self-massages are your best bet along with stretching. In my Feb. 17th post I talked about foam rollers, Yamuna body rolling and tennis balls. But there's also massage bars and simply using your hands. These recovery aids can be used both pre- and post-ride. I found last season rolling on my foam roller or Yamuna ball prior to a ride helped to stimulate circulation in my legs resulting in a faster warm-up and performance on the bike.
Bicycling magazine recently released this video of three good self massages for your quads and hamstrings. I incorporated these when traveling last week. A foam roller isn't easy to pack so I had to do without. Maybe I need to consider buying a bar. (Some browsers have trouble seeing video link. Click here.)
Also Road Bike Rider had a good article this week along with comparing rollers and bars.
Do you have a preference for foam roller or bar? Or want to share a great stretch?
Enjoy the ride,
Sheri
Thursday, March 6, 2014
Massages: Improve Performance & Shorten Recovery Time
Prior to leaving on my Tucson trip, I booked a 90 minute massage knowing my body would be screaming for relief. Last night I went to my favorite massage therapist and sometimes torturer (in a good way), Allison. I have been going to Allison for over 8 years now. I can only figure out the time by the age of her oldest daughter, since she wasn't even born when we met. The reason why I like Allison is she understands the athlete's body since she herself is an athlete as well as a licensed massage therapist.
I asked Allison to be a guest blogger today and give us some insight to massages. So here's her message:
"Many people consider getting a massage a luxury when in fact it is great for injury prevention. The type of massage an athlete should be receiving could be slightly uncomfortable and at time quite intense. The residual effects may be soreness but quickly followed by complete release of the strain and tension.
According to the American Massage Therapy Association the benefits of massage include:
It is important to drink plenty of water after a therapeutic massage. Fresh blood, oxygen and nutrients are delivered back to the muscles which aid in removing toxins from the body.
For all of these benefits to take action you must be receiving massages regularly; depending on how intense your workouts are, once a week or at least monthly. If you are training for an event it is important to receive your session 3-5 days prior to and within 72 hours post event. These massages will very in intensity. The pre-race massage will be regular pressure while the post-race massage will be very light pressure.
I have been practicing massage therapy for 12 years and have grown to love more sports oriented therapy. I have worked with triathletes, Ironmen & Ironwomen, runners, cyclist, etc. Many of whom had doctors claiming they needed cortisone shots, surgery, or discontinue the activity all together. Sometimes it was just finding the right trigger point, or strengthening exercises to get that athlete back to feeling good again."
Thanks Allison for your great insight. I've already booked my next massage.
Enjoy the ride,
Sheri
I asked Allison to be a guest blogger today and give us some insight to massages. So here's her message:
"Many people consider getting a massage a luxury when in fact it is great for injury prevention. The type of massage an athlete should be receiving could be slightly uncomfortable and at time quite intense. The residual effects may be soreness but quickly followed by complete release of the strain and tension.
According to the American Massage Therapy Association the benefits of massage include:
- improving performance
- reducing pain
- injury prevention
- encouraging focus and body awareness
- shortening recovery time
It is important to drink plenty of water after a therapeutic massage. Fresh blood, oxygen and nutrients are delivered back to the muscles which aid in removing toxins from the body.
For all of these benefits to take action you must be receiving massages regularly; depending on how intense your workouts are, once a week or at least monthly. If you are training for an event it is important to receive your session 3-5 days prior to and within 72 hours post event. These massages will very in intensity. The pre-race massage will be regular pressure while the post-race massage will be very light pressure.
I have been practicing massage therapy for 12 years and have grown to love more sports oriented therapy. I have worked with triathletes, Ironmen & Ironwomen, runners, cyclist, etc. Many of whom had doctors claiming they needed cortisone shots, surgery, or discontinue the activity all together. Sometimes it was just finding the right trigger point, or strengthening exercises to get that athlete back to feeling good again."
Thanks Allison for your great insight. I've already booked my next massage.
Enjoy the ride,
Sheri
Wednesday, March 5, 2014
Ship, Schlep, or Rent - The Final Chapter
This is the last post in a three part series of investigating shipping my bike to Tucson, actually selecting a method, and the end result (February 12th and 26th posts).
For the return trip, Tucson to Chicago, I decided to drop Blanca off at the local FedEx store and ship to my neighborhood FedEx store to hold for pick up. This way I would not have to be home to accept the shipment. Plus, the store will hold your package for 5 days.
Blanca arrived home last night. I shipped her from Tucson on Friday and she arrived on Tuesday. Very quick turnaround time. I'm thrilled to say she arrived home in perfect condition. A little bitchy because it's so cold here. Reassembly took about 10 minutes. A little longer due to my cat, Boomer, deciding he needed to jump on my shoulders and be the head mechanic. A 16 pound cat on your shoulders makes it challenging to say the least.
I can honestly say I was thrilled to have my own bike (a custom frame) and the right gearing for a great week of riding in the Tucson mountains. The next time I travel and need to ship my bike, I won't hesitate to use ShipBikes.com. They were very helpful, have a great user-friendly web site, and are reasonably priced.
Now we just have to wait for it to stop snowing and warm up a bit here in Chicago so we can ride outside.
Enjoy the ride.
Sheri
For the return trip, Tucson to Chicago, I decided to drop Blanca off at the local FedEx store and ship to my neighborhood FedEx store to hold for pick up. This way I would not have to be home to accept the shipment. Plus, the store will hold your package for 5 days.
Blanca arrived home last night. I shipped her from Tucson on Friday and she arrived on Tuesday. Very quick turnaround time. I'm thrilled to say she arrived home in perfect condition. A little bitchy because it's so cold here. Reassembly took about 10 minutes. A little longer due to my cat, Boomer, deciding he needed to jump on my shoulders and be the head mechanic. A 16 pound cat on your shoulders makes it challenging to say the least.
 |
| Boomer decides to be head mechanic while reassembling my bike. |
I can honestly say I was thrilled to have my own bike (a custom frame) and the right gearing for a great week of riding in the Tucson mountains. The next time I travel and need to ship my bike, I won't hesitate to use ShipBikes.com. They were very helpful, have a great user-friendly web site, and are reasonably priced.
Now we just have to wait for it to stop snowing and warm up a bit here in Chicago so we can ride outside.
Enjoy the ride.
Sheri
Tuesday, March 4, 2014
Building a solid foundation. Strength & Endurance
January through
March the majority of my computrainer workouts and swim sessions are to build a base or
SE (strength and endurance). The computrainer sessions are designed to help me do longer, harder rides and increase my FTP (functional threshold power). Basically, FTP is the maximum power you can maintain through an hours effort without fatiguing.
I was fortunate enough to spend the last week in February in Tucson, AZ. The rides we did were perfect for building a base. Several mile long climbs at 1-4% grades at high cadence. It helped to build cardio endurance and strength.
If you are new to racing or are building back up after an off season break, it is key to start building your base. Just like building a house, a solid foundation (or base) is the key to a strong structure.
It is important to develop good technique during the base phase to maximize your speed and efficiency for the race season. Most of your workouts should focus on time in the pool, saddle or running, not doing speed-building sets. Take this time to do a lot of technique drills that will improve your stroke efficiency. On the bike, practice high-cadence spinning and single leg pedaling to develop your pedaling technique. Run on hilly courses to develop strength and power in your legs. Do running drills during the base period to improve your running economy.
I was fortunate enough to spend the last week in February in Tucson, AZ. The rides we did were perfect for building a base. Several mile long climbs at 1-4% grades at high cadence. It helped to build cardio endurance and strength.
If you are new to racing or are building back up after an off season break, it is key to start building your base. Just like building a house, a solid foundation (or base) is the key to a strong structure.
Definitions:
Strength - the
amount of force your nervous and muscular system can produce to overcome an
external force, such as gravity or a weight. Strength training increases the
number of fast-twitch muscle fibers that can enhance how quickly you fire your
muscles.
Endurance - your
ability to sustain multiple muscle contractions over a prolonged period of
time. For endurance training, you can work on long-term, steady-pace aerobics
-- at 65 to 75 percent of your maximum heart rate -- to develop a stronger
heart and lungs while building up a resistance to fatigue.
The base period is the foundation of a triathlon training program and is where you build the fitness to reach the finish line. During the base phase you build the most important skills for triathlon: cardiovascular endurance, strength, technique, and fuel economy. Training intensity is low in the base training phase so you can safely build your overall training volume without injury.
The base period is the foundation of a triathlon training program and is where you build the fitness to reach the finish line. During the base phase you build the most important skills for triathlon: cardiovascular endurance, strength, technique, and fuel economy. Training intensity is low in the base training phase so you can safely build your overall training volume without injury.
It is important to develop good technique during the base phase to maximize your speed and efficiency for the race season. Most of your workouts should focus on time in the pool, saddle or running, not doing speed-building sets. Take this time to do a lot of technique drills that will improve your stroke efficiency. On the bike, practice high-cadence spinning and single leg pedaling to develop your pedaling technique. Run on hilly courses to develop strength and power in your legs. Do running drills during the base period to improve your running economy.
I don’t like to
call any of the three triathlon disciplines a weakness. Just think of it as
your third strength. So use the base phase to focus on your third strength. I
know it is difficult as we enjoy spending our time on what we do best. But improving
your third strength will translate to a faster finish in your next race.
So don’t delay
building that foundation. Be strong and endure.
Enjoy the ride,
Sheri
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