Road Cycling

Skills

Your Challenge: Commit to training for a ride at least 10% longer than any you’ve ever done.
Timeframe: 3 months

Who’s Done It

Kathy Ellingson | 59, Downers Grove, IL

“My first road ride was in May 2009 but I began riding a couple of times per week and averaging 25 miles per ride. Then I heard about the Metric Melon Ride and decided to work toward the goal of completing 62.1 miles. I surpassed it by completing the 70 mile loop!”

Emily Seagrave | 28, Boulder, CO

“I basically went from zero to 157 miles in one swoop. First the event, then the bike, then my clipless pedals, and now I’m just trying to ride as much as I can. I’m not sure everyone begins biking in that order, but I signed up for a three-day charity ride this summer and I’m committed to completing the entire ride.

Issue: Gender Gap

Sure, there’s a Women’s Tour de France and a female version of the Giro d’Italia. The heroine of women’s cycling even shares a last name—though no genetic material—with the sport’s All-Star man of the century. But have you ever heard of her? Despite Kristin Armstrong’s gold medal in the 2008 Olympics and her dominance in American women’s cycling, probably not.

“In order to grow the sport on the women’s side,” says Andrea Smith of USA Cycling, “we have to create heroes and role models out of women like Kristin.” It sounds easy enough: The 37-year old has a clean record, a glowing smile, and a brand-new baby on her hip, but with women’s races relegated to low-profile status and without big sponsorship dollars, it’s hard to put cycling’s top women in the spotlight. “It should be easy, because women cyclists have great stories,” says Smith, “but their only real chance to shine is at the Olympics.”

With Olympic-caliber esteem spread between 4-year intervals, it’s no wonder that the women’s membership of USA cycling has stayed steady—hovering between 12 and 14 percent—for the last decade. So how do women like Kristin make the shift from obscure, elite-level athlete to role models and push women’s cycling to the next level? According to Smith, sponsorships dollars and more prestigious events: “Growing the sport from the bottom up will help. We need more sponsors—like LUNA, for example—that are really dedicated to helping the sport gain exposure.”

“Goal-setting is the only proven way to excel in your sport.” — Kristin Armstrong

Glossary Road Terms

Parlez-vous français? No? Don’t worry, you don’t have to speak French to ride bikes, but lots of cycling lingo originated from the country where the bicycle was first invented.

1. Danseuse: Riding out of the saddle, standing up, usually with lots of lateral movement.
2. Domestique: A rider who typically rides in support of a designated team leader.
3. Echelon: A line of riders optimizing draft potential in a crosswind by riding in a diagonal line.
4. Lanterne Rouge: Red Lantern, as found at the end of a railway train; used to describe the last-placed rider in a race.
5. Peloton: A large group in a road race; also called a field, bunch, or pack. Riders group together to save energy and reduce wind resistance.
6. Soigneur: Equivalent of a trainer, a team member who helps maintain physical health of the other riders and gives massages.

Gear: Bike

Smooth and responsive, Giant’s Avail Advanced 2 is well suited to riders with high standards but with room to grow into a performance ride. Giant’s hand-tailored Advanced Composite construction ensures a light frame that optimizes power transfer and also absorbs vibration from the road. The oversized head tube adds stiffness that translates to confident cornering but with Shimano 105 components, you could also stop on a dime if you had to. This bike also earned extra points for style—the most noticeable, if not performance-focused, element of Giant’s 5-point system for designing women’s-specific bikes. ($1,930; giant-bicycles.com)

Jokes of the Day: What’s the hardest part of learning to ride a bike?(The pavement.) Why couldn’t the bicycle stand up on its own? (It was two tired.) You know you’re addicted to cycling if… you clean your bike more than you clean your house and you use wax on your chain, but not your legs.

Fitness: Queen of the Hill

Don’t let an imposing profile scare you. Hills build strength, can add oomph to casual rides, and provide opportunity to perfect shifting, standing, and descending technique. Tackle ascents with a little forethought and you’ll be Queen of the Hill in no time.

Rollers

Maintain power and momentum with a quick cadence of 80-90 rpm. Attack at hill bases, maintaining effort equivalent to flats and increase intensity on steepest sections. Stand then downshift with every 5 rpm drop in cadence. Shift up near hill crests and recover on the descents. Tip: Accelerate at crests and, on the descents, use handlebar drops and a quick cadence (toward the base of the hill) to maintain momentum and transfer energy to the next climb.

Isolated Hills

Downshift on the last stretch of the approach to build speed and increase cadence to 80-90 rpm. On convex hills (steeper at the bottom), downshift early, and build power with high-cadence pedaling on the approach. On concave hills (steeper at the top), maintain speed on the approach and downshift as the grade steepens. Perfect shift timing with practice. Tip: Reduce tension on your pedals immediately before shifting to smooth the transition and avoid breaking your chain.

Mountains

Maintain cadence above 70 rpm but not above 90 rpm. Sit back in the saddle to increase leverage and leg extension. Stay seated as much as possible, standing occasionally to stretch muscles. Maintain low intensity to allow for extra effort on steep pitches. Tip: Weak and riding in a group? Try to start climbing near the front of the pack, which allows you to stay with the group as other riders gradually overtake you.

Make the grade

Instead of angles, cyclist measure roads in terms of percent grade. The measurement is simple to calculate (divide rise over run), relative, and makes it easy to know what to expect from any hill—anywhere.

• 0% – Flat. Spinning is easy and cadence is fast.
• 2% – Gentle. Substantially reduced speed and incline sufficient to absorb half of power output.
• 6% – Moderate. Riding speed reduced by half or more and rise absorbing 80% of riding power.
• 10% – Steep. Most riders will walk and fit/expert riders will be near their maximum power output.

Destinations: Friendly Faces (and Places)

Not every corner of the USA is a cyclists dream—cars rule most of America’s roads, after all. But the League of American Bicyclists rates cities and states for bicycling friendliness with Washington State topping the list and Alabama at the back of the pack. Lucky for you, cycling-friendly-rated cities are spread across the nation, and every corner of our country offers up an epic ride. Enough to keep you busy for a long, long time.

Southwest: Tucson, AZ Ride from the desert to the cool alpine temps atop Mt Lemmon. Begin the 21-mile out-and-back from Molino Basin Campground then spin out your legs on the flats in preparation for the steady 3,700-foot ascent to the base of the Mount Lemmon Ski Area. The road is steepest between Bear Canyon and Windy Point—you’ll climb 1,500 feet in just two miles after exiting the canyon. Your effort to reach the peak is rewarded with views of Tucson Valley and cool alpine air.

Northeast: New York, NY Hop in the saddle at Bear Mountain Bridge in Westchester, then head north along the west side of the Hudson River through urban areas sprinkled within the dense green woods. Cross the river at the Newburgh-Beacon Bridge, then turn south and loop toward your start point along the river’s east bank. You’ll cover hilly but not punishing terrain with 2,700-feet of vertical over 42 miles. Stick around to catch one of the weekly summer concerts at West Point.

Southeast: Blowing Rock, NC The hilly 51-mile point-to-point along the Blue Ridge Parkway between Doughton Park and Blowing Rock, North Carolina, offers wildflower-laden views and speedy descents past sheer rock faces. This is no Sunday leisure ride, expect ridge-top rollers and a climb to the highway that’ll add up to more than 5,000 feet of climbing from either direction. In June look to open-valley meadows for fiery rhododendron and flame azaleas in full bloom.

Northwest: Bend, OR For gentle climbs and 360-degree views of Mount Bachelor’s snow-capped peak, the 71-mile course of Oregon’s Cascade Lakes Road Race is a worthwhile destination ride. Set out from Wanoga Snow Park, west of Bend, for a clockwise cruise that starts in the Deschutes National Forest, rounds Crane Prairie Reservoir, and continues to Mount Bachelor Ski Resort, rolling over quick and gradual climbs between elevations of 4,400 and 6,400 feet.

Only one third of all bike accidents are collisions with cars, the most frequent cause of bicycle accidents may be collisions with other cyclists.

Gear: Saddle Up

Comfort is a major factor in riding pleasure—and pain. “A bicycle saddle can be a girl’s best friend or her worst enemy,” says Paula Dyba of Terry Bicycles, makers of more than 15 women’s specific seats. Remember that a proper bike fit can help resolve many saddle-soreness issues, but if you’re on a bike that fits and it still feels like you’re riding on a bed of nails, use this guide to choose a saddle that suits you:

Problem: Sore tailbone; sciatic nerve pain

Look for: A cutout that extends all the way back, allowing for slight flex and eliminating tailbone pressure; gel cushioning for long-distance comfort.

Suggestion: Terry FLX Gel. A firm saddle with a full-length, flexible channel. Great for long-distance riding and relieving tailbone pain. ($120; terrybicycles.com)

Problem: Soft-tissue pain or numbness

Look for: A cutout or channel that prevents soft tissues from bearing weight; a flat sit-bone area to allow for shifts in sitting position.

Suggestion: Bontrager Affinity RL WSD. Medium-firm with a gently dipping nose channel and zoned density foam to provide comfort along entire saddle. ($100; bontrager.com)

Problem: Chaffing along inner thighs

Look for: A saddle back matching the width of individual anatomy—supporting sit bones—that narrows toward the nose.

Suggestion: Specialized Lithia Comp Gel. A medium-soft gel saddle available in three widths so you can dial in your perfect fit and eliminate chaffing. ($85; specialized.com)

Skill: Be Polite

Riding in pace-line or pack formation requires that individuals, sometimes just inches apart, practice good etiquette and avoid potentially dangerous faux pas. Drafting off lead riders and riding close saves up to 30 percent of the pedal power you need to keep pace—even more in windy conditions—so the benefits of a pack mentality can outweigh the potential for crashing. Especially if you pay attention, be nice, follow the rules, and keep the rubber side down.

How a paceline works

Groups organize either single file or two-by-two and take turns (called “pulls”) at the front before peeling off to the side and re-joining the group at the rear. The peleton cuts efficiently through wind and stays together in a predictable (read: safe) pack.

DO

• Stay 10 inches behind the rear wheel of the rider ahead of you.
• Keep the pace. Note the group’s average speed and effort so you can maintain it—not out-do it—when you’re pulling.
• Look about 30 feet ahead so you have time to react if something goes wrong.
• Point out hazards, such as broken glass or a pothole.
• Signal steering intentions using hand signals (if you’re in front) or by calling out (if you’re in the pack).
• Yield to overtaking vehicles. The rider in the rear shouts “car back” so the group knows to make way for the passing driver.
• Relax.

DON’T

• Brake hard. Instead, slow down by taking a couple soft pedal strokes, sitting up to catch some wind, or feather braking (squeezing your brake softly while continuing to pedal).
• Be a hog. Let others take turns pulling, share the workload.
• Pull if you’re exhausted. If you’re feeling weak, drift to the back as soon as you reach the front or create space for other riders to move up in the line ahead of you. Take a turn when you feel stronger.
• Overlap your front wheel with your partner’s rear wheel. If she swerves you’ll both crash.
• Weave back and forth. Be predictable, and keep your adjustments small.
• Whiz past slower riders. Say “on your left” and leave three feet when passing, “slowing” when you slow down in a group, and “stopping” if you must.
• Follow other riders into an intersection without checking whether it’s safe for you too.

Sign Language

Know how to show your intentions.

Gear: Glove Love

Fingers tingling? Does riding make your hands numb? You’re not alone. Seventy percent of riders experience cyclist’s palsy—damage to nerve endings that eventually zaps hand strength. Largely due to compression of the ulnar nerve under the palm of the hand, the condition is exacerbated by incorrect bike fit and handlebar padding that doesn’t provide cushion or relief. According to a 2010 study completed at Hardin-Simmons University, riding with gloves can help. The study focused on recreational riders, aged 21 to 51, and showed that subjects who wore cycling gloves maintained hand strength and sensation, and one third of the glove-wearing riders actually increased their grip strength.

Get Some: Pearl Izumi’s Women’s ELITE Gel-Vent Glove is soft, cushy, sweat-wicking, and uses gel-vent technology to help take pressure off hands. ($40; pearlizumi.com)

By the Numbers:

• 70 – percentage of fatal bicycle crashes involving head injuries
• 85% – effectiveness of helmets in mitigating head and brain injuries
• 41 – average age of cyclists killed in crashes with motor vehicles
• 9,000,000 – daily bicycle trips in the U.S.
• 1 – the rating of helmets as a factor for reducing cycling-related head injuries and fatalities
• 25 -percent of cyclists who wear helmets

16 -upper age limit of most age-specific bicycle helmet laws

*Source: National Highway Traffic Safety Administration