The Dirt - Sports Clinic
September/October 2007
Road Warrior
Carmen D’Aluisio rode professionally for 14 years as part of the U.S. Nationals Team. Racing took her around the world, including three times to the Tour de France Féminin, and she has about 90 race wins under her belt, in addition to the U.S. National Criterium Championship. “I had some great mentors when I started,” says Carmen, “the biggest ones being other women I raced with and against.” Now she privately coaches athletes and is director of the elite Aaron’s Women’s Cycling Team in California. Carmen shares with us her tips on riding the roads.
Getting Started
It’s All About the Fit
Think about your favorite pair of jeans. They fit, you feel good in them, and you can wear them all day long. Your bike needs to have the same feel. “Start with equipment that fits well,” says Carmen. “I see so many women riding on bikes that are too big for them, or the seat is too high and they look uncomfortable.” If you are uncomfortable, you won’t stick with it. Go to a local bike shop that has a knowledgeable staff who can fit women to bikes. There are plenty of manufacturers to choose from, mainstream to boutique, and many have put a lot of focus into the development of women- specific geometry. Hit up a few different shops to gather information. It is well worth the time if you are spending the money.
Testing, Testing . . .
Before you come close to plopping down the cash for a bike, take lots of test rides. “Test rides are a great way to learn which bike will work for you,” says Carmen. There are many demo programs that allow you to try a variety of styles, brands, and price points. Come purchase time, you’ll be able to make the right decision on which one to get.
Clothing Not So Optional
You don’t have to geek out in spandex if you’re not into it. There are so many companies making cool cycling gear that crosses over to lifestyle pieces off the bike. But—and this is a big but—if you are going out for any length of time longer than a trip to the farmers’ market, Carmen stresses, “you need to get some cycling shorts with a good chamois.” The chamois is the soft, padded material that protects your sitz bones on the ride. They are all cut differently, so “try on a bunch and find the one that is comfortable and breathable.”
Wanna Ride?
Don’t be shy. It can be intimidating to start any new sport, so Carmen suggests finding a small group or a friend to go out with. “It’s a lot of fun when you can enjoy it with someone.” Maybe a co-worker is looking for a riding partner, or perhaps the local bike shop has a club. Ask around; you’ll be surprised how easy it is to find people who share your enthusiasm.
Nutritional Hints
You can plan your ride so that there are fun places to stop along the way to grab a snack and some water and socialize a bit. Or, if you are going to bring your own food, “bring something that tastes good to you and is not going to upset your stomach,” Carmen advises. “You have to make sure that you are hydrating well.” Keeping the fluids flowing will help you enjoy your ride much more.
Keep It Safe
One of the keys to getting into this sport and sticking with it is to give yourself time. Carmen stresses, “You should allow for two weeks to train your newly used muscles and get through the soreness.” Be kind to yourself and have fun; don’t push yourself too fast. Bump It Up Add Intensity If you want to take it to the next level, Carmen suggests, “challenge yourself by doing intervals of high intensity. You can do this on hills, flats or steeps.” She adds, “Too much too soon will burn you out, so start slow and progress gradually by adding time, distance, and terrain.” Remember to give yourself recovery days in between to avoid injury.
Find a Better Rider
When you’re ready, find riders who are a bit better than you. Carmen says that “there are training rides with local clubs in the early part of the season, and it is a great way to get your feet wet.” Head to your local bike shop, and they will be happy to answer all your questions about training ideas.
Cross Train
Cycling uses a lot of specific muscles, so to give the other muscles attention, Carmen keeps her athletes in condition through cross training. “I believe cross training is important to create and develop a balance between the non-cycling-specific and the cycling-specific muscles. Yoga, Pilates, and balance ball training are all good for core strength, body awareness, and balance.” —K. E.
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