Simplest of Satisfactions

There are few things in life that satisfy to the extent of riding a bike. The pleasure cannot be distilled to any purer or simplistic form. In a world where people seem to be loosing their head over the complex things in life, the cyclist simply takes the bike off the wall, checks the tires and rolls away. Immediately, the concerns of the day are blown away by the wind.

Ultimately, it's my interest that the cycling experience be enjoyed to the greatest extent possible. At Gulf Coast Cycle Fit, it's my job to clarify and deliver the most effective information to the rider so that they can advance in the sport as quickly as possible. Advancing can include enhanced performance but it also includes the concept of avoiding frustration.

No fads, no fashion statements, no gimmicks or quick fixes, just clear, concise information backed by as much research as possible.

What's keeping you from enjoying the bike to the maximum extent possible? Do you want to go faster, do you want to get there more comfortably? Let me know. There is a position that is best for each rider, there is a way to pedal. These are simple concepts and they maximize the simple pleasure of riding a bicycle.

Bike fit is a doorway, not a destination

There's been a recent surge in the importance of bike fit over the last couple years. Serrota/SICI started their symposia on the science behind cycling, Specialized and Trek both have bike fitting initiatives that they are rolling out to their dealers. It's definitely an area of the bicycle industry that is getting a lot of attention. Don't get me wrong, I think it's worthy. Here's my position: Cyclist/Customers that are properly fit on their bike are generally happy customers. They ride more and therefore become more connected to the sport/hobby. As a result, they generate more revenue for the bike shops because they wear out tires, chains, brakes etc. They want better equipment and need upgraded components. It's a great win-win for everyone. In my opinion, the last thing a bike shop wants is a bike that sits against the wall in someone's garage.

With all the emphasis on bike fit, it appears that few people are concerned about the bigger picture. Professional bike fit sounds great. It's rather boutiquish in the same context as having your own massage therapist or personal trainer. Here's the charge to bike fitters. Bike fitting is a doorway to better performance. It creates an environment for enhanced potential. However, it is not the end of the journey. On the contrary, it's a mile marker along the journey. After bike fit comes training. Training has to occur with critical feedback that ultimately creates a finely tuned union between the cyclist and the machine. This is created through thousands and thousands of effective turns of the pedal.

Once the cyclist is committed to enhanced performance, and results are evident through objective repeatable measurements, the process accelerates very quickly. The longer and more diligently the cyclist focuses on technique, the better they will become at recognizing the capability of their own body. Ultimately, the cyclist requires less direct contact and only needs periodic re-checks.

The journey is long, riding is fun, enjoy it as long as possible. Maybe I'm one of those guys who never becomes satisfied. There is always something that can be improved.

Speed Secrets

On the outset, we consider riding a bike as simplistic and rather juvenile when compared to other activities such as skeet shooting, pole vaulting or javelin throwing. I would venture that we have this perspective because "anyone can ride a bike". After all, we've ridden a bike since before we can remember, "It's just like riding a bike".

Here's a paraphrase from Moshe Feldenkrias who wrote "Awareness through movement". In his book, he contends that people move in patterns that are not productive. They keep muscles tense that are unnecessary. As a result, often times, they develop pain syndromes and/or loose functionality without even being aware of the cause of the problem. He goes on to say that unless there is some sort of mechanism to monitor proper motion, it will remain unchanged. If you ask me, these are pretty powerful statements when you begin to apply them to our sport.

If we apply these principles to cycling, basically, we will get on the bike and pedal it down the road. If the bike moves down the road, that is "good". If it falls over, this is "bad" and we would correct our movement pattern now because falling becomes the mechanism of determining success or lack of success. However, as a general population, we are easily satisfied. If the bike rolls down the road, that must be good. If I want it to roll down the road faster, we should do whatever we are doing either faster or harder. Wow! Seems simple. Unfortunately, we fail to ask the question. "Could we do it better?"

Back to Feldenkrias. If you are going to do some thing better, you need a mechanism to monitor your movement activity. You need benchmarks.

Purchasing speed only gives reward to a point. Let's face it, bikes are only going to get so light, bearings so smooth, wheels so aerodynamic etc, etc, etc. Then what? It's at this point, that you either run out of money or technology suggests that you purchase a motorized cycle if you want to go faster. Where do you invest at this point?

It's time you invest in you. It's time that you take a look a what you are doing so that you can do things better instead of harder or faster. Here's the reality. It's easier to try to purchase speed than to develop speed. Developing speed takes effort, suffering and discipline. It does not come easy. However if you do it and focus on you, the engine, you will be faster and the cost will be less in the long run.

Here's the great thing. Once you start riding faster, you are less concerned with the latest and greatest gadget. You become concerned with things that have the highest value.

Riding a bike fast is not a secret.
Purchase a quality bike that fits you(something between $800 and $10,000)
Get fit properly on the bike
Learn how to pedal the bike
Train effectively
Eat good food on and off the bike
Get good sleep
Love what you do
Tell others about it

Wow! That looks easy.

Back to training

Covert though it may appear, training is progressing as planned. Ever since starting Gulf Coast Cycle Fit, my personal training has suffered. Starting over the course of the summer, I started my base aerobic miles in the evenings from 9:00pm to 12:00pm. This has been the foundation of the training plan. So, unlike most casual athletes, the training plan is quite varied. Since I ride alone most of the time, I don't have the tendency to ride harder than the plan.

Here's the basic plan:
8-10 hours a week of aerobic Zone 2-3 training
1 hour of interval training-interval durations vary but the total workout is about an hour
20-30 minutes of sprint training.

Apart from the chance of getting hit by a car in Mobile, AL, the greatest risk is getting hit by a deer.

If you want to ride faster than you are riding right now, you must do something different. Most cyclist spend their time riding in groups. The group drives the pace. Consequently, most cyclists spend too much time training in a tempo zone. They don't get enough aerobic training or interval training.

I know cycling is a social affair too. However, don't let a group determine your training plan. You need to drive your training plan if you plan to ride faster.