Training, preparation among keys to doing long-distance cycling events

Training, preparation among keys to doing long-distance cycling events

By:  Michael G. Lander

Training and preparation are the keys to long distance cycling events. 
Tennessee Air National Guard Cycling Team member, Mark Cooper,
pulls into the second rest stop on his first, two-day, 150-mile bike
ride in Sept 2009.  (Photo Credit:  James Hall)

On a long-distance bike ride, it's just you, your bike, and miles of open road ahead of you.  It can be a very liberating feeling for those who have ever experienced it for themselves and many cyclists feel that there is just no better way to see the world than from the vantage point of a bicycle. For them, if life is an adventure, cycling is the one way ticket for getting there. 

Over time, many avid cyclists are invariably drawn to long-distance cycling events much like runners seem to be drawn to marathons.  It's just something that almost seems inevitable for many of them.  It is the thrill of the ride and the overwhelming sense of accomplishment of being able to ride 50, 75, or even 100 miles or more that entices many cyclists into trying it, and it is often what hooks them after that.

For many people, the idea of doing long-distance bike rides might seem as unlikely as hitting a lottery, but in reality, just about anyone who wants to do long-distance cycling events should be able to do it if they just put their mind to it.  The only caveat to this, however, is that you must be willing and able to dedicate the time that is needed to train and prepare for it in the months preceding a long-distance cycling event.

Training is really the key to long-distance bike riding and when it comes to training, it should be done with as much sustained intensity as possible.  The harder you train, the easier the ride will be for you on the day of an event.   Training should also closely mimic what the ride will be like for an event, which means riding the same type of route, the same time of day, and the approximate distance that you will be riding during an event. 

Because you can't always be sure what the weather will be like during an event, it is important to ride in varying weather conditions, temperatures, and variable wind speeds.  Also, unless you are already in shape, it takes some time to get better and faster and to attain a higher level of ability and endurance, but you will notice a slow and steady improvement if you stay at it. 

It can also really help to commiserate with those who share your same interest in cycling and who can help you along with reaching any goals that you have set for yourself.  It can be especially helpful to turn to more experienced and seasoned cyclists who have already ridden some long-distance bike rides, since experience is often the best teacher of all.  Learn as much as you can from them and from other sources about cycling. 

One of the best books to read on this topic is "The Complete Book of Long-Distance Cycling: Build the Strength, Skills and Confidence to Ride as Far as You Want," by Edmund Burke and Ed Pavelka.  There are additional sources that can also be useful and can be found in other books, magazines, and on the Internet.  The bottom line is that the more you know, the better off and the more prepared you will be when it comes time for your long rides.

One thing that cyclists might want to consider making is a checklist for their long-distance bike rides.  This will help you to make sure that you will have everything that you might want to have or use before and during your ride.  Some of the things that you might want to possibly include on this checklist may include some of the following: glasses and/or sunglasses, water bottles or a Camelbak, energy gel packets, a small amount of cash, a credit card, some form of ID, a bicycle helmet (required in all organized cycling events), a Halo sweatband to keep sweat out of your eyes, a tire changing kit, a few simple tools, a fully-charged cell phone, an extra cell phone battery, a few Ziploc bags (to store things just in case in rains), suntan lotion, chafing cream, electrolyte and/or magnesium tablets, a small camera and/or a video camera, and any other items that you think you might need while riding.

In addition to what you take with you on rides, it is also a good idea to make sure that you pay attention to the weather and dress appropriately.  Whenever you do ride, you should always wear high visibility cycling clothes that do not absorb sweat.  The cycling shorts should have adequate padding and the cycling jersey should allow air to flow through it and body heat to escape with convenient pockets in the back of it. 

Adequate training and preparation before a long-distance cycling event
can help you with the challenges you will face and can make the ride
both rewarding and more fun.

 You should also make sure that you know as much as you can about your bike and to make sure that it is in good working condition prior to any long-distance rides.  You should pump up the tires, check the brakes and lights, and give a quick examination of the bike, periodically putting some lubricant on your chain, as needed.  Like with a car, you should also do some preventive maintenance on your bike with an occasional tune-up so that you will not experience any problems when you're out on the road and in the middle of nowhere.    

As important as it is that your bike is in tiptop shape, your body needs to be as well.  Don't underestimate the importance of the basics of eating right and getting enough sleep prior to any long rides.  Consuming a larger quantity of carbohydrates, (known as carbing up), is a good idea before a ride, as is making sure that you are properly hydrated.  You should ease up on your riding leading up to an event so that your legs will be well-rested and ready for what you are about to put them through.

During a long-distance ride, it is always a good idea to pace yourself and to conserve energy by drafting off of other cyclists whenever you can.  You should also make sure that you take in enough fluids and consume enough electrolytes and take advantage of any rest stops along the way. 

You should occasionally move and stretch your arms and legs while riding since that will help with easing muscle stiffness and cramping.  Aerobars may also help with giving an alternative position for a cyclist to get into (that is more aerodynamic), but you need to be especially careful when using them since you don't have the same control of your bike that you otherwise would have.

Some cyclists like to have music with them on the long rides, but it should never be turned up so high that you can't hear what is happening around you.  Out of concern for the safety of cyclists, some event organizers also discourage cyclists from wearing ear plugs and it is especially not recommended when riding with others.  If you have them in you may not be able to hear as other cyclists try to pass you or try to convey information on to you about vehicles or road conditions.

On either short or long-distance bike rides, cyclists should never let their guard down, always be on the look-out for any dangers on the road, and always be predictable so that others will not have to try and guess what you are doing and where you are going.  The best way to do this is for cyclists to use hand signals and to follow the rules that everyone else on the road follows.  Whenever possible, try to stay to the right and in a single file, which will allow vehicles to easily pass you. 

With an adequate amount of time, training, and preparation, just about anyone who wants to participate in a long distance cycling event should be able to do just that.  It can be one of the best ways to see the world around you and it can offer a wonderful sense of accomplishment whenever you finally cross that finish line.  Most of all, these bike rides can add another dimension of adventure to your life and one that many cyclists find that they cannot live without.

Competitiveness and perseverance makes for better cyclists

Competitiveness and perseverance makes for better cyclists
By:  Michael G. Lander

Competitiveness, and the desire to win, is often one of the greatest
motivators for those participating in cycling events.

Exhilaration, pride and an overwhelming sense of accomplishment often come with winning. Professional racing cyclist, André Greipel, described the feeling that he had when crossing the finish line and winning one of the stages in the Tour de France as a "few seconds in heaven."   It is the kind of sentiment that many other successful cyclists have either felt or wished for each and every time that they have competed.

Everyone who competes wants to win, to be recognized for their hard work, and to experience those few fleeting moments of glory.  It is what motivates most athletes and it is what they live and strive for.
 
Down deep inside, every one of us shares that very same desire to compete and to win at something and, in the competitive world that we live in, just about everyone loves, admires or respects a winner. Ultimately, when it comes down to it, competition is good for all of us.  It is a great motivator, providing each of us with a goal and inspiring us to always improve and to excel.  It also adds excitement and thrill for those who compete as well as for those who are just watching all of it on the sidelines.

Competition, however, does not always have to be against others.  For many non-competitive cyclists it can simply be a way of racing against yourself, in which you strive to surpass your previous accomplishments and where you seek to achieve new personal bests.

For these and other cyclists, getting better and finding success at it requires a tremendous amount of dedication, commitment, and sacrifice.  Along with that, it also takes a willingness and stamina to stick with it even when there might be a temptation just to give up and to quit.

Cycling, especially over really long distances, can be extremely challenging, demanding and tough.  Not everyone can do it.  On these long rides, cyclists can sometimes experience a lot of soreness, discomfort and pain.  It can be particularly brutal when it is oppressively hot and suffocating like a typical summer day in Memphis often is or when you encounter a strong headwind or come across hills that have an incline that seem go on forever. 

Ultimately, like in many other sports, cycling can be a real test of endurance, requiring a higher threshold and tolerance for pain.  As grueling and as tough as it might sometimes be, though, the most passionate and competitive of cyclists learn to gut it out and not to let this get the best of them.  Quitting, for them, is never really an option.  They would undoubtedly agree with Lance Armstrong when he once said that, "pain is temporary.... quitting lasts forever" and with the legendary NFL coach, Vince Lombardi, who said that "quitters never win and winners never quit."

It is through dogged determination and perseverance that competitive and long distance cyclists are able to overcome the many challenges that they face and are able to conquer almost any adversity that they encounter.  This is not to say that they do not experience setbacks or defeats along the way, but it is how they respond to failure that distinguishes them from everyone else.
  
All true champions fully understand what ABC's Wide World of Sports famously described as "the thrill of victory and the agony of defeat."  Triumphs do not come without a combination of both of these and in some ways, success sometimes only comes through defeat.  Like a phoenix rising from the ashes, defeat can sometimes become the motivation to bring about or to give rise to victories that otherwise would not have been possible.  No victory is more sweet than one that comes from the ashes of failure and disappointment.

Whether it is in a competitive race or not, there is always a sense of accomplishment or, at the very least, a feeling of satisfaction and relief whenever you finally cross any finish line.  It is the culmination and the validation of all the time that is spent preparing and training for it. 

You can only get to that point by staying the course, by not giving up or quitting, and by finding motivation or inspiration that comes from competition.  From all of this, better cyclists invariably come and world cycling champions like André Greipel are made.

Best reasons for Memphians to consider either running and/or cycling

Best reasons for Memphians to consider either running and/or cycling
By:  Michael Lander

With adequate training, cyclists can ride up to 100 miles or more in a
single day.  These cyclists are one of several hundred participating
in a two-day, 150-milebike ride in 2012 for the National Multiple
Sclerosis Society.

Some prefer to run, others would rather ride.  Though different in many respects, both runners and cyclists have much in common with one another, reaping some of the same health benefits, sharing some of the same roads, the same trails, and often many of the same goals. 

Often identified as two of the more popular forms of aerobic exercise that anyone can do, both running and cycling can be done either indoors or out, alone or with others.  For most though, when given the choice, nothing beats being able to take your workout outdoors, turning the outside world into your own personal workout area.

In Memphis, it is obvious that a growing number of people are doing just that with many taking advantage of the burgeoning number of multi-purpose trails and dedicated bike lanes.  This is coupled with an increasing awareness and acceptance of runners and cyclists who are becoming a very familiar sight as more and more Memphians are putting on their running shoes or getting out on their bikes and riding.

Cyclists have a number of places where they can ride with many
drawn to the Shelby Farms Greenline trail, among others.

Even though runners and cyclists don't exactly compete against one another, (and it wouldn't exactly be a fair race if they actually ever did), comparisons, invariably can and should be expected.  These can be especially helpful to anyone who is looking to get into shape and is considering whether to start running or to take up cycling.  Each of the two certainly has its own set of pros and cons and it should be factored into any decision as to which might be best and which will meet the needs for each and every individual.

When it comes to cycling, one of the biggest advantages that it has over running is that it allows you to cover a lot more territory, and to see more scenery, than you can typically get on most runs.  Cycling can also serve a more practical purpose in that it can allow you can travel to and from places, over longer distances, in which you can carry things that you couldn't reasonably do while running.   

Also, cycling is often seen by many experts as being easier on the body than running can be.  Dr. Hirofumi Tanaka, a professor of kinesiology and director of the Cardiovascular Aging Research Laboratory at the University of Texas at Austin said, "Cycling is a non-weight bearing activity, so it is better for your knees and joints."

Another option for cyclists is to do some off-road, mountain
bike trails. These can be a great workout and they can offer
an exciting alternative for those interested in riding something
besides the roads or other paved surfaces.

One of the biggest disadvantages with cycling, it would seem, is the cost that is often associated with it.  The most significant expense is the initial investment in the bike itself, but after that, there is the cost of routine maintenance and repair and then the added cost of any gear and equipment that you might want to have for your bike and then there is the money that you will need to spend on clothing and a helmet. 

In addition to that, cyclists are always going to encounter greater wind resistance and the hills are going to be much harder to climb than a runner is likely to experience.  Also, there is a greater risk of more serious injuries and accidents that can occur on a bike, especially when riding on the roads. 

To help minimize or alleviate some of the risks involved with that, it may help to ride with other cyclists and it might make it more fun by doing that.  If you are looking for others to ride with in the Memphis area, you can join a bike club like the Memphis Hightailers or the Hernando Bicycle Club in Mississippi.

Men's Health conducted a short comparative look at cycling verses running and which one of these is best.  They considered which will get you fit the fastest, which one will help build muscle better, help with losing weight, and which one will cause less wear and tear on your body.  Their conclusion was that cycling won in three of these four categories with running edging out cycling when it comes to weight loss.

Runners have a wide range of options in places that they can go to run
and a couple of running groups that they can join if they're interested. 
This group of runners are members of one of Memphis' running clubs,
Star Runners, crossing over the bridge from Mud Island and heading east
toward downtown Memphis.

Aside from helping lose more weight, running is also less expensive than cycling can be.  About all that you need is a good pair of running shoes and you are good to go.  Running, for the most part, also provides a high intensity aerobic workout that you may not always get on a bike ride and you can get away with being out in inclement weather conditions that are not necessarily practical or sensible to try to do on a bike. 

Like with cycling, runners may find more safety in numbers as well and they have the option of several running clubs in the Memphis area to choose from like Star Runners and the Memphis Runners Track Club.

Even though some may see running or cycling as an either or proposition, there are several good reasons for considering the idea of actually doing both.  Susan Lacke identified some of the more convincing reasons for doing both in her blog entitled "5 Ways Cycling Can Make You a Stronger Runner."  In it she said that cycling can be an excellent cross-training activity for runners, helping to strengthen complementary muscles, provide active recovery, and can get you well on your way to becoming a triathlete, should you have ambitions for doing that.

Running, as with cycling, is growing increasingly popular in and
around the city of Memphis with members of both groups
experiencing the cardiovascular and other health benefits
associated with each activity.

While it is not uncommon to see runners who are willing to try cycling, especially after suffering an injury or after experiencing some sort of knee or joint pain, there are probably a lot more cyclists who are reluctant to make any attempt at running.  Some, it would seem, would be willing to do it only if they were being chased by somebody. 

For them, this may be one of those times that they might want to look at this situation as if it were like a bicycle gear, but one that required a paradigm shift, so to speak.  By doing that, and considering the benefits of doing both, it can provide for an alternative workout that may help them with becoming an even better cyclist than they currently are.

Whether you run or ride or do both, the main thing is to get out and do something.   "Greater aerobic fitness is closely linked to a reduced risk of chronic disease and a longer life span," Dr. Hirofumi Tanaka said and ultimately, in the end, you really can't go wrong with choosing to either run, to ride a bike, or to do a combination of both.  Either way, you will undoubtedly benefit with better health and a much better quality of life.

Bike trails and city roads offer Memphis area cyclists with choices to meet the needs of all

Bike trails and city roads offer Memphis area cyclists with choices to meet the needs of all

By:  Michael Lander

Even though there are some inherent risks involved with it, riding on the road is
often the best option for those cyclists who want to ride fast and who want to
ride long distances.

We all love having choices.  It is something that we all want, and something that we all have come to expect in our day-to-day lives.  This is no less true for those who enjoy spending part of their time, and life, on a bike. 

When it comes to choices in places to ride, life could not be much better for cyclists who live in and around the city of Memphis.  The number of options has been greatly enhanced over the last couple of years with the recent development of new bike lanes and trails that have come about in and around our Mid-South city.  

In very little time, we have witnessed a new and ever-growing network of bike lanes and paved bike and pedestrian trails that have grown exponentially and have become an integral part of our ever-evolving urban landscape.

Aside from being a welcomed sight for cyclists, runners and others, these new bike lanes and trails are also helping to unify and bring neighborhoods closer together, especially as they begin to tie in and interconnect with one another.  It is on these bike lanes and trails where people are being brought together, where they can share and enjoy the same common areas meant for anyone and everyone.

If there is a problem with any of this for cyclists, it is only in them trying to decide whether they want to hit the road, to hit the trails, or do a combination of both.  Ultimately, for some, it often simply comes down to a matter of preference, but for those who are new to cycling, or who are unsure about which might be best for them, the decision could easily come down to two simple things.  The first of these involves the type of cyclist that you are and the other is what you want to get out of the rides that you plan to do.

For those who are new to cycling, or who consider themselves to be more recreational cyclists, the paved trails may be the best place for you to go to.  For the most part, they are relatively easy and flat and a cyclist can travel at a much slower, more leisurely pace when they visit them.  This is especially nice if you are more interested in talking and just enjoying some time with friends and family. 

The trails are also ideal for riding with smaller children who are just beginning to ride and who are too young to be out riding out anywhere else on their own.  The trails are also quite scenic, particularly in the spring and fall, and they are one of the best ways for cyclists to see the beauty of nature with many places that you can stop and to really take it all in.

The bike trails, like the Shelby Farms Greenline, are often the best choice for those who
who are new to cycling, who may not be comfortable riding on the roads, and who
are a lot more interested in moving at a slower pace.

If there is any downside to the trails, though, it is that they can sometimes be a little congested with pedestrians, runners, people walking their dogs, parents pushing strollers, and so on.  This is often the case on weekends and when the weather is really nice.  When they are congested like this, it can make for slow-going for those on a bike.  Also, because they sometimes intersect with some streets from time to time, it may mean some frequent stopping and waiting before it is safe to cross.

For those who want to avoid some of this, the roads may be the best option for you.  This is especially true for those who are more serious cyclists and who want to train for long-distance rides and who want to be able to go fast.  Because there are more dangers for cyclists on the roadways, you have to be more cautious and careful and constantly aware of what is going on around you.  Since you are out in traffic, you must know and follow all the rules of the road and that essentially means just acting and behaving like you would as if you were in your car.

Whether you have a preference for the trails or for the roads, it is nice every now and then to switch things up and do one or the other or both just for a little variety.  Each has their own distinctive advantages over the other and they both offer cyclists a chance to try something a little different for a change.  Either way, it gives all cyclists a choice and that is always a good thing for everyone.

Best parts of cycling greatly outweigh any downside; getting better takes effort, but comes with big pay-off

Best parts of cycling greatly outweigh any downside; getting better takes effort, but comes with big pay-off

By:  Michael Lander

One of the best parts of cycling for some is training and riding together with friends who
also love cycling.  There are also some who do it as a way to support one or more charitable
organizations, like the Wings Cancer Foundation, who sponsor bike riding events for
fundraising purposes.  In this photo, from left to right, is Brian Jones, John Kakares,
and Chuck Bolton, all from Memphis.

Hot, tired, and sore...... That just about sums up how I felt after finishing most bike rides, especially in that first year when I returned to cycling after a 27-year hiatus.  This was also a time before I fully acclimated myself to the oppressive and suffocating heat that we regularly experience in the summer months in Memphis.

As tough as it sometimes was, following that first year of riding, I kept at it, riding as hard and as often as I could.  My ultimate goal was to better prepare myself for some long distance charity cycling events that I wanted to do, but I quickly found that I really enjoyed it, especially as I got faster and was able to go even longer distances.  Since then, I have logged thousands of miles over more than six years, and I have seen and experienced all that is great about cycling.

For most avid cyclists like me, the best part of cycling often far outweighs any downside that might come along with it.  For some, it is all about the fun and enjoyment of it and the time that they get to spend with friends who share their love of cycling. 

For others, it is about that great feeling that they get after a really strenuous workout or that wonderful sense of accomplishment after winning a race or just completing a long and difficult bike ride.  Whatever the reasons might be, the drive to go back to it again and again can have an irrepressible hold on you.  Some might compare it to a drug, but it is one, I believe, that comes without all the bad side effects.

Along with all the good that can come out of cycling, though, there are some parts of it that are not exactly that easy to overcome.  Like any other demanding physical activity, it does not come without a price.  This price for most cyclists is the time, effort, and expense that they have to put into it and the occasional pain and discomfort of riding, whether it is soreness in the arms, legs or contact areas of a bicycle seat, or the occasional leg cramps, to the numb and tingly sensation in one or both hands. 

Even though there is not always an easy remedy for all the pain and discomfort that a cyclist will encounter, for most, a lot of soreness can often be reduced by riding as frequently as possible and by doing some other additional strength training to augment this.  Having a bike that is properly fitted to your size is also critical for riding more comfortably too. 

Proper nutrition is equally important with consuming plenty of carbohydrates before attempting any long distance bike ride.  Cramping can also be a problem for some and that can be alleviated by occasionally stretching while riding and by getting a sufficient amount of electrolytes before and during a ride and by remaining adequately hydrated throughout it. 

It is also a good idea to invest in cycling clothes that will keep the sweat away from your body with shorts that have pads that will offer some amount of cushioning and will keep you as dry as possible.  Anti-chafing ointments and creams, like Skin Sake, will also help you with protecting against friction and preventing the development of saddle sores.

Beyond the practical suggestions and advice, though, a big part of overcoming pain while riding means becoming accustomed to a certain level of discomfort associated with it and by developing  a high enough tolerance and threshold for pain.  Even though some may already have that, for others it is something that should come to them in time. 

As with any other physical activity, there is a lot of truth in the maxim of "no pain, no gain," and pain is almost always the first step in the process for improvement.  It is sometimes helpful to see this as something that it is only temporary and one way to help minimize the effects of this is to ride as often as you can.  This should help to lessen soreness as your body adjusts and your muscles become better conditioned. 

It might make it easier to endure the initial stage of conditioning when it is seen as a means to an end with an ultimate pay-off when you reach the goals and objectives that you have set for yourself.  You just have to be willing to push yourself and to put up with some of the pain and discomfort on the front end in order to eventually achieve these later on. 

There is tremendous amount that someone can gain through cycling and anyone can get better at it by just doing it often, by pushing themselves just a little harder, and making sure that they always enjoy  it.  As long as it remains fun and rewarding for you, being hot, tired, and sore should not be enough to keep you away from doing it.