Dieting and Biking

Its Thanksgiving time and there will be lots of great food on the table. My wife is a fantastic cook and I know I can gain two pounds just breathing in the fresh aroma’s. This post is about losing weight and using your mountain bike to get to your goal weight.

Dieting is not easy. I don’t care who you take to or which Guru you listen to. I have a rather logical and scientific mind. Lets first look at the basics that will frame our understanding of how to lose weight. Just so you know, you MUST combine diet and exercise (bike riding) to lose weight effectively and keep it off. New habits must be formed.

Lets look at the math first. One pound of Fat on your body is equal to roughly 3500 calories. So, if you are going to lose just one pound, you have to go below 3,500 calories in the course of a week, 7 days; about 500 calories day. How many calories do I use a day just doing nothing? Assume you are sick in bed watching Oprah all day. There is a website that will calculate you daily calorie burn doing nothing all day. This daily calories burned calculator provides a simple estimate of your basal metabolic rate (BMR)

It turns out that my basic rate is about 1,800 calories per day; give or take a few. If I want to lose one pound a week, I must not exceed 1,300 calories per day. Now let me caution you that if you go below 1,000 calories a day, your body goes into “starvation mode” and secretes nasty metabolism slow-down hormones and really inhibits your long term weight lose trend. The long and short of it is that losing weight is a marathon, not a sprint.

So where does the mountain biking part come in? Well it turns out that Mountain biking, can burn a lot of calories; and since my Warhorse is 35 pounds I get to burn a lot of calories on the bike. The estimate vary depending on how vigorous your riding style is, but generally speaking, here are some sample estimates for an hour of continuous riding:

Cycling 5-6.5 mph 288

Cycling 6.5-8 mph 324

Cycling 8-8.5 mph 374

Cycling 10 mph 540

Cycling 12 mph 639

Cycling 13 mph 702

Cycling 14 mph 806

Cycling 15 mph 873

I am on my bike for 45mins to 1:15hour 6 days a week, so I know I can add up to 500 calories to my 1,300 that I am allowed and still lose weight.

I know some of the community may say, where is the proof. Well, in my case, I started this diet on September 1st of this year and now its November 19th. I have lost 15 pounds in these 6.5 weeks; that’s about 2 pounds per week and my calorie intake has ranged from 1500 to 2500 per day; less of the later and more of the former.

Jeff, my Winter Park Mountain bike racing buddy, and I discussed dieting this week. He remarked on how funny it was that some weekend bikers obsess over 100 grams of weight in a new shifter or a seat post. He told me that the best way for me to get a lighter bike is to lose ten pounds. You will be surprised how fast you can go up a hill. There is nothing like passing on Hills!!

Mike, my old college roommate, used to tell me that you can’t diet without exercise…I disagree, mountain biking isn’t exercise, its my passion! See you on the trails!

Strider Running Bike Review

Given that many of our readers have children we thought the following would make for a nice review.  I asked a family friend to help out, Elizabeth Tate agreed to write the review and her son Gabriel was the tester. With the holidays right around the corner we thought this would be a fitting review.

What a pleasure it’s been to test ride the Strider Running Bike! Our little Gabriel loves it! Gabriel is 2 ½ but definitely feels like a “big boy” on his “big boy” bike! He has three older sisters and with his new Strider, has joined the ranks of capable bike riders in our family!

The day his bike arrived, he couldn’t wait to get it out of the box. I was so surprised that the box and bike together weighed less than 10 lbs. The bike came in his favorite color, green, which he promptly named his, “John Deere Bike.” Assembly was very simple (I barely glanced at the directions at all) and using the wrench Strider included, the bike was ready to go in less than 5 minutes. Right away, Gabriel hopped on his bike and started scooting around the house. He used his feet to push the bike forward and slowly found a rhythm to move ahead.

The Strider’s seat height is adjustable from 11” to 16” high. This is a tiny little bike made to accommodate tiny little riders. It’s designed for children ages 1 ½ - 5. The Strider doesn’t have any pedals because most children in these young years aren’t able to coordinate the peddling motion. The bike is designed to be scooted on and propelled by pushing the feet on the ground. Eventually, little riders will ideally be able to glide on their Striders, lifting their feet and resting them on rest pads, comfortably located where peddles would normally be. The idea is that young riders, although unable to peddle, will learn how to balance on this tiny two-wheeler without ever having to use training wheels. When Gabriel’s bike arrived, I assumed that he wouldn’t master gliding and balancing on the Strider for a few more years. I was wrong.

For the first few days, Gabriel wanted his bike to go everywhere he did. This new bike was definitely his new favorite toy! He even insisted that his Strider be parked in his room when he went to bed. Being such a little bicycle, it was easy to accommodate his request. Indoors and out, he wanted to travel everywhere on his Strider!

When he was outside, Gabriel continued to push himself around with his feet and soon found a swift rhythm, accelerating his bike to a speed similar to a speed achieved by peddling. He continued to keep his feet on the ground or very near the ground for balance. The Strider has thick non-pop tires, which also give added stability to this bike. Gabriel definitely took some spills but not nearly as many as I would have expected. The handlebars are thick as well, and very maneuverable. They make big turns in either direction, which again, increases stability and helps avoid falls that come from sharp turns.

Over the next week, Gabriel continued to increase his speed and his love for his new bike continued to grow. Every time he went outside he wanted to ride his Strider. Still, I was very skeptical that he would learn to glide and balance on the two wheels, no matter how stable the Strider was.

About ten days after receiving the Strider, Gabriel was riding it in the driveway. He got up some good speed and suddenly he lifted his feet! He balanced and glided for about six feet! I couldn’t believe it! My tiny two year old was balancing on a two-wheeler! Since then, he’s been all about going faster and farther on his new bike! He can now glide for about 10-12 feet, pushing and resting his little shoes on the resting pads. It’s quite a sight to see! The other day a woman walked by and asked in a shocked voice, “Is he riding on a two-wheeler?!”

The Strider is a fantastic bike and it really works! It meets children right at their level, giving them the opportunity to ride a “big kid bike” without requiring them to peddle. It’s been a very fun and rewarding experience to see Gabriel gain confidence and ability on his Strider. I would recommend a Strider to any family looking to give their toddler/preschooler a very fun and enabling cycling experience!

Below are a couple videos that are also featured on the Strider website.

Interview with Bicycle Frame Builder Ted Wojcik

Ted Wojcik has been designing and building custom bicycle frames for the past 28 years. As he informed me of this he said, “how time flies when having fun”…it was 100% genuine. Hearing that was one of the highlights of the phone call…it didn’t sound cliché.

A true American hero, not just for the frames he builds, but serving in our armed forces during the Vietnam War. Ted gained extensive engineering and mechanical experience during his years of service in which he worked on gas turbine engines and helicopter transmission systems.

Ted Wojcik Custom Bicycles got its start while Ted was working at a motorcycle repair shop when his now wife brought a moped in for repair. It was the beginning of a relationship as well as the foundation of which the business would evolve from. It was Ted’s wife who changed his focus from motorcycles to bicycles. His wife was, as he put it, “altitude challenged”, being that she is 5’2” and an avid cyclist having trouble trying to have a bike frame to fit her. Having already learned the art of motorcycle frame fabrication, Ted ordered tubing from a local bike shop to build what would become his first bicycle and a wonderful present for his beloved. Being an accomplished welder, Ted decided to try his hand at creating bicycle frames. Built in Ted’s cellar, the next frame was sold before it was completed. In 1986 Ted went full time into bicycle frame building and in 1990 he moved out of his cellar and into his shop where the business remains today. The current shop is about 1600 square feet and is well tooled with a number of dedicated machines. He has collected a large amount of jigs and fixtures over the years and uses them to insure accuracy and repeatability in his builds.

Business slowed after 9/11and a great opportunity awaiting, Ted worked for a little over 2 ½ years on a project with the perk of spending $7.5M of a companies money building training aids for automotive vocational schools for the Venezuelan government. In 2004 when Ted returned to his business he noticed that it had moved backwards considerably. He has spent the past few years rebuilding his brand, awareness, and reputation which has enabled him to produce about 50-100 frames per year.

Ted is the lone employee and that doesn’t appear to change anytime in the near future. He is fussy about his work and there is a long learning period, he says that if he brought someone on they’d either end up hating him or they’d wreck stuff.

Unfortunately Ted is unable to do much off-road mountain type riding due to nerve damage from diabetes in his feet. He didn’t say it, but I have a feeling there’s a bit of peace in knowing that his work provides others with a riding experience matched by none. Seeing the joy and excitement of others probably helps ease any frustration regarding his situation.

Ted’s logo is as unique and as interesting as his story. The font came from a Santa stand in Harvard Square in 1990, “it looked like it represented something happy, so we adopted it…mountain biking is suppose to be fun and happy.” The colors represent the colors of Poland; red, white and black. If you look closely at the logo you’ll notice the “T” and the “W” representing the initials of his name.

I spent a little less than an hour on the phone with Ted, but I could have spent hours; days listening to him. If there was a book about him I’d read it. He is very engaging. I can’t count the number of times that I have visited his website, read the same text, or looked at the same pictures over and over. Take a look yourself, I’m pretty confident his work and story will engage you too.

Below are some additional photos of his craftsmanship…look at those welds!

Learn more, watch the video of Ted below.

Darn Those Socks: Switching from Hanes to the Smartwool Ultra Light

A sock by any other name is well, still a sock.  Or so I thought, until I slipped my foot into the lightly cushioned sole of the Smartwool ultra light woman’s cycling sock. As I eased my battered foot into this sock I could see the aura of light haloing around my feet, clearly indicating that this was “the sock.”

Socks, to me, have always meant the Sam’s pack of Hanes. You loose them in the wash, they stretch out, get holey, and of course, for those of us mountain bikers…stained with mud. Finding a sock that doesn’t slip down into your riding shoe while climbing is usually a tough task, in addition to finding a riding sock that is warm, yet not too thick.  Hence the staple pack of Hanes from Sam’s club.

The Smartwool ultra light riding sock fit all my needs, from riding to yoga to weight lifting and running. Immediately after putting them on, my feet were engulfed in the sultry deliciousness of their feel. Snugly securing themselves around my foot, they harbored each toe with comfort and support. They showed off my ankles and bulging calf muscles, while at the same time never slipping below the shoe line.

I still have my first pair of Smartwools that I bought 10 years ago in Steamboat, Colorado. They have since manufactured themselves a hole from years of wear, but yet remain a staple of my winter wardrobe. Usually I dedicate my biking apparel budget to high quality chamois and shoes, but the Smartwool ultra light has proved itself to be more than just a sock and is worth buying multiple pairs.

Strong Cycling Skills Indoors? You Bet!

Can stationary bike training improve your outdoor cycling performance? Of course! Whether alone on a trainer or with an indoor group cycling class, many skills can be enhanced over the winter months. What makes an efficient cyclist? Endurance, strength, speed, stroke skills, bike handling skills and mental resolve. All of those assets (most have bike handling) can be cultivated indoors.

Physical benefits are not the only thing you can cultivate. An indoor environment without the distraction of cars, potholes, rain, and wind allows you to work on the mental side of training. An athlete could be a gifted, genetic freak of nature, but not have the positive mental skills to reach optimum athletic potential. The NBA, NFL, NHL, and MLB all have their own sports psychologists to maximize their athletes’ performance. Read one of the books by Jerry Lynch and Al Huang ‘Thinking Body, Dancing Mind’ or ‘Running Within’. While reading, what talks to your strengths, and what makes you aware of you weaknesses? Make indoor training the time you work on mental toughness.

While indoor cycling is often generically called “spinning,” SPINNING TM is actually a trademarked program. It was created by ultra-endurance cyclist, Johnny Goldberg, with the goal of getting the public more healthy and fit through riding a stationary bike.

When choosing a group to ride with indoors, be sure the coach/instructor bases the sessions on the principles of training: heart rate and/or power zones, and cadence parameters. If the coach/instructor is blasting Cher and asking you to do pushups on the bike, you are in the WRONG place. The pros first build a base through long, aerobic rides to improve endurance. Aerobic, then anaerobic hill work is then layered into the mix to build strength. Based upon the riders goals, the next stage is usually speed work, in the form of short fierce bursts followed by recovery. Modify the workout and select your exact training dose based upon your body’s response to previous workouts.

All certified indoor cycling instructors are taught about how to use heart rate training in conjunction with perceived exertion (RPE). When taking a session, each instructor should be prepared to talk about:

• The class structure
• Ways to modify the class
• Benefits of the class

The big benefits, which you can’t get by taking a pill, are:

• Increased O2 capacity
• Increase in the # of oxidative enzymes
• Increase in the # and size of capillaries
• Increase in the # of mitochondria
• Increased heart stroke volume ( pump more blood per beat)
• Slow-twitch muscle development
• Increased muscle fuel storage
• Increased muscular endurance
• Elevation of lactate threshold
• Strength development
• Increase in blood buffering of lactate
• Improved lactate clearance
• Speed development
• Power development
• Hypertrophy of fast-twitch muscle fibers
• Increased anaerobic capacity
• Increased VO2
• Increased neurological recruitment

Experienced instructors will provide a positive and non-intimidating environment. With an experienced instructor, Lance Armstrong could be riding next to your Grandma, and both would get the proper exercise stress they need and feel empowered to gauge the ride based upon their own body responses. It should not be” monkey see, monkey do.” Coaches coach, players play. Look for the same qualities in a cycling coach ( or any coach ) that you would look for in a personal trainer.

Whichever of the over 150 indoor studio bikes you use, it is important to find the proper set up. Set up is critical for optimal use of muscle groups, knee health, proper breathing, and protection of the low back. Remember: this bike was assembled in a factory for the general public. It does not mimic the geometry of your tri bike, nor was it hand-made according to your unique measurements at the Serrotta plant. Strive to get the best set up possible. Most classrooms have a plumb line to determine an accurate fore/aft adjustment. Use the KOPS method:

1. Dropped from the front of the knee, the plumb line should fall over the center of the pedal spindle.
2. Stand next to the saddle and lift the knee parallel to the floor to approximate saddle height. The cyclist’s hip flexor should be about even with the saddle.
3. A general recommendation for handle bar height is to keep them even with the saddle, although it is a comfort adjustment for the rider. If back problems are an issue, or if the rider is pregnant, place the handlebars on the high side.

Riding in an aero-dynamic position for extended periods on a stationary bike is not recommended. Sine the rider is in extreme forward flexion while on a bike with no frame movement, a huge amount of torque is put on the low back. Outdoors the bike, which was probably made FOR the rider, moves! Ride to promote health, not damage it!

Some facilities are now training on indoor bikes equipped with a power measuring device called a Power Tap, which has been the secret of the pros for the last ten years. Power Training principles are similar to those for heart zone training, but they’re based upon the amount of work- POWER -the rider can produce. Heart rate training in particular zones based on threshold is a good place to start, heart rate can be influenced by many external and internal factors such as, lack of sleep, improper nutrition, illness, dehydration, heat, humidity and stress. Have you ever been in a car accident or had a close call and noticed your heart beating in your ears? Have you ever been at the starting line of a race and seen your heart rate at 180 simply due to nerves? Try wearing a heart rate monitor during a heated argument, and watch your heart rate rise: you’re not on the bike or the treadmill, and there’s no work involved - just stress. Think about it…..

Power is power; it is the work one is doing, measured in watts. Unlike heart rate, it is not affected by other factors, which makes it a great way to quantify a workout. Let’s say an athlete is at the squat rack and can see 50 lbs. stamped on the side of each plate. He/she KNOWS how much work he/she is doing. The same principle applies when training on a bike that measures power. Not only do riders see the work they are doing, but they also gauge the correlating heart rate and how they feel at that power output. It’s a whole package. Over time, all cyclists want to be able to go a little faster for a little longer. On a bike with MEASURED, not estimated power, they can see that eventually they’re pushing MORE watts at a LOWER heart rate. Now THAT is progression!

Rather than growing roots into the cracks of your couch this winter, find a local class or indoor trainer session. Get your WHOLE TEAM–cardiovascular system, pulmonary system, muscular system, and MIND– ready to race come April.

V.I.O. POV.1 - Helmet Cameras for a Better Point of View

As we blaze trails across desert sands and through pristine forests, today us Mountain Biker folk seek ways to share our riding experiences with others. New technology has made camera technology feasible and affordable for many MTBer’s who seek a way to record the experience. Now V.I.O. takes the next step forward with the POV 1. The POV 1 offers DVD-quality recording (720 x 480 at 30 fps) with a wide angle lens which gives a better picture of the trail and more realistic video. The entire system is waterproof, dustproof and shock resistant to stand up to trail and rider abuse. The camera mount isolates shocks to make for a smoother video and included is a wireless control for easy recording. Editing software (MAC and PC compatible) is also part of the package and it is designed in such a way that even the technically challenged can easily figure it out.

There are a variety of resolutions, frame rates, and modes you can record in, depending on the desired result. The recording module has a built-in LCD screen for on-the-spot editing which allows you to delete the fluff and save your SD card space for the video you want to keep. At six hundred and eighty bucks you get what you pay for. You might have to push back that next bike purchase, but the POV 1 system has all of the durability, features and capabilities that even the most avid mountain bikers could dream of.

Below are some videos of the V.I.O. in action.

Shoot Tag Edit Share - VIO POV Bike Tutorial from THE VIO VOICE on Vimeo.

Mountain Bike POV Trails and Jumps from THE VIO VOICE on Vimeo.

BIKE Magazine Point-of-View Mountain Biking - San Juan from THE VIO VOICE on Vimeo.

Race Ready and Taken Down by a Bug

Base is built, climbing skills have been honed, and you’ve got your pacing down. You’ve seen your Threshold Power rise as a result of your hard work, and then it hits-

The flu and other flu-like illnesses have swept our country this season. Have you seen your watts get stripped away as a result of picking up that nasty strain? Acute viral infections decrease muscle strength, endurance performance, and can impair pulmonary gas exchange- so expect a decrease in power, it comes with the bug.

The ‘Neck Check’ may help you adjust your training during illness. If symptoms are above the neck (nasal congestion, sore throat), an athlete may attempt to ride. Moderate exercise, such as riding active recovery in Power Zone 1, is recommended and has been proven to be beneficial. If symptoms are below the neck (fever, deep muscle aches, hacking cough, lung congestion, vomiting or diarrhea), SKIP the exercise and go to bed!

Your body can’t sweat out the germs, that is what your immune system is for. It works best when it’s not stressed (i.e. a hard workout). A gradual progression back to normal training is key to prevent a re-lapse. It is recommended to exercise for 2 days at a lower than normal intensity for each day of illness. Here is a potential ride to help get you back to speed in a safe manner:

20 min. warmup to the watts of Power Zone 1 (assess energy levels and the ability to control power at the low end).

5 min. low to mid Power Zone 2 @ 90-100 rpm

5 min. low to mid Power Zone 2 @ 65-75 rpm

REPEAT for a total of 3 sets

GOAL- to maintain continuous power while working on speed and strength, and increasing aerobic capacity.

10 min. warmdown in Power Zone 1

Being down for the count does not necessarily mean you will have to go back to square one and start your training from the ground up again. Tune into your energy levels, not only during your workouts, but throughout the day. Once you’re feeling back to normal and motivation is high, return to your pre-flu training plan.

Passing on Hills

I have a great ride twice a week, usually weekends, at Cherry Creek State Park in South Denver. There is a loop that goes around the outside of the park. You can ride on the inside of the loop, but when you get to the backside, there is a reservoir earthen wall that forces you to ride around on the outside of it. Here’s a map of the ride.

It is about a 15-mile loop, more or less, and I usually manage to make it around the loop in 75 minutes. There are about 2 miles of trail and about 13 miles of pavement or cement sidewalk. The ride has 2 big hills: The first is about an 8% grade for about a mile and the second is about a 6% grade dropping to a 4% grade for about 2.5 miles. This second hill, averaging 10 MPH, takes about 15 minutes for me to get up it on my 35 pound mountain bike.

This second hill is really the focus of this week’s story. If you look back at the Map, listed above, this hill is on the outside of the earthen dam, along route 225. It starts at the North, and about the halfway point, going to the West, you hit the nadir and then you have your long uphill climb. It’s a great hill for interval training and I’ve seen some real rock stars take that hill at 20 mph all the way to the western part of the earthen dam. They were on road bikes; mountain biker stars can take that hill at around 14-15 mph.

This past Saturday, as I hit the nadir, I steeled myself for the long ride up. I was passed at the start by a couple on new mountain bikes. The woman, a young blond, in her early twenties, weighing 120 pounds, with a helmet threaded blond pony tail, waving in the wind, passed me with about 6 inches to spare. It always amazes me that people would pass that close to me with a 6 foot wide concrete walkway to ride on and never say a thing: The male, a little bit older, did say: “on your left” and then gave me about a foot clear passage. That was appreciated.

Within the first half mile, this couple had a 50-yard lead on me. I was thinking there was no way I was going to catch them as we moved up the hill. They were too aggressive, too strong, and they were half my age. Then I noticed a few things: 1. They were peddling at a high gear. Their feet were moving at roughly half the RPM’s than I usually cycle at. 2. They were wearing sneakers, not bike shoes. 3. Their bike’s seats were lower than they should have been; resulting in a lunging pedaling motion.

I remembered the story of the Tortoise and the Hare and thought to myself, that if I stayed in form, I could catch them by the top of the hill. I knew a few things about climbing: 1. Keeping your RPM’s up (around 60) gives you a smoother ride and doesn’t burn out your muscles; adjust gearing to the slope of the hill. 2. Wearing bike shoes, which are hard soled, is a more direct transfer of energy to the pedals, verses sneakers that lose energy when they flex on every down pedal. Proper seat height, custom fitted for your height and bike results in a much more efficient pedaling motion. Bike shoes can give you a direct energy efficiency estimated at 3-5%.

Over the next mile, it was all I could do to stay close to the jackrabbitting couple. I stayed at 60 RPM’s and I resisted the urge to just go all out. On the second mile, I started to creep closer and closer. I saw the blond glance back at me and she redoubled her efforts; but she was laboring, still in a high gear and she finally stood up to get her leverage working for her.

At the end of the second mile, I was still feeling strong and I passed the gentleman and had the blond in my sights. I stayed in form; kept adjusting my gearing for the magical 60 RPM, in a comfortable cadence. With two hundred yards to go, I quite easily passed her and politely said: “On your left” and blew past her. I could hear her grunting and then, when I got to the light at the top of the hill, glanced back and she was stopped; bent over, exhausted.

My buddy Jeff, an avid mountain biker, who races in Winterpark, told me that you win races on the hills, where you break their spirit. There is a reason Lance Armstrong won 7 tours in a row; he won them in the mountains.

See you on the trails.

The King Secures His Throne With Several New Innovations

Chris King has long been known for their innovative design and unparalleled commitment to quality. Now they have raised the bar with a wide variety of new innovations and changes to their well-known line up. The Chris King headset is perhaps the most widely known of any of their products, but this year they have decided to shy away from the bold graphics that they are recognized for, and opt for something a little more subtle. The new design is called Sotto Voce; in Italian this literally translates to “under voice”. What it means is a very light graphic that creates a smoother feel to the look of the headset. However if you are a lover of the classic bold Chris King logo, do not despair, black will still be offered in the original white lettering or the new Sotto Voce design. Yet with these and other changes the unmatched 10 year warranty on their headsets remains.

Another new change to the look of their headsets, hubs and bottom brackets, is the introduction of a new color…brown. That is on top of their large color line-up already, which maxes out at 10, but depends on which component you are looking at. But I just gave the next point away; the new Chris King bottom bracket. It is designed to work with Shimano-compatible external bottom brackets. Besides offering 24 ball bearings per side and a user serviceable design, it comes with a 5 year warranty and a lot of pretty colors.

The hubs are also seeing a new addition this year, thru-axles. For front hubs Chris King now offers 15mm thru axle hubs with ISO 20mm hub shells or and standard ISO hub shells. And of course they have rear thru axle hubs. They come in 135 x 10mm and 135 x 12mm ISO flavors. All of the Chris King hubs offer a 5 year warranty, a variety of color options (of course), user-serviceable bearings, 72 engagement points compared to the normal 24 (on rear hubs), and the ability to adjust hub bearing preload with the wheel still on the bike!

King has expanded their stainless steel cog line to include 21, 22 and 23 teeth versions for more options for single speeders and fixies.

Chris King has long been shaping the leading edge of the industry, and with the coming year’s new line-up, I think it is safe to say they are holding that position. In a world where fine print is everywhere and even your coffee cup has to have a warning label on it, there is a company that is building a product the right way, and backing what they do with the best warranty around. This commitment to the industry is not only evident in their product but in their involvement with organizations like Wheels for Life, their contributions to the Pretty and Strong foundation for combating breast cancer, and commuter incentive programs for their employees, that generously rewards those who make a positive impact on our environment. The King secures his throne!

Trip Hints for the Weekend Warrior

Every weekend warrior loves the chance to plan a trip to a unique location and break out of their riding routine. Last weekend, I had the chance to take a group of eight guys out of Atlanta up to Currahee Mountain to bike the Frady Branch trail system for 20+ miles of riding, deep in the foothills of the Blue Ridge Mountains. Leading a mountain biking outing is a ton of fun, but also entails a lot of responsibility. Whether you’re meeting a few friends at a new hot spot or taking a big group to a destination, there are some helpful guidelines that will make things go more smoothly.

Take some initiative and do some planning:
Nothing sucks more than driving multiple hours to a place only to be turned around because you didn’t check to make sure the location was open for business. The following are all reasons that I have been turned away from entering a wilderness or recreational area that I otherwise would have been able to enjoy:

• Trail work: the place was shutdown for the week due to maintenance.
• Fire: Forest fires were in the area and they had not been letting people in for some time
• Hunting season: The trail shared a section with a National Wildlife Area and was closed for hunting season
• Bear Kill: A bear had made a kill (not human) in the vicinity and the ranger’s policy was to quarantine the area for one month until they moved on.

Any one of these situations could have been averted if I had simply picked up the phone and called the National Forest service, local ranger, or area bike shop. And I wouldn’t have wasted a weekend or a tank of gas for nothing.

In this case, I learned from my past mistakes and called up the local ranger who explained that, while it was hunting season, the area would be open. However, he did suggest that we not venture off the main section of trails. He also jokingly suggested we wear construction neon orange. After convincing myself he was kidding, I concurred it was an acceptable risk.

Be prepared for the worst
The card -carrying, neckerchief-wearing Boy Scout would tell you to always be prepared. A more pessimistic attitude is that Murphy’s Law will be in effect. I just always make the assumption that most people will ignore the former and get slammed by the latter. That’s why it never hurts to be a little over prepared. Sunny forecast? Pack the rain gear anyway. Toss a couple Cliff bars, a first aid kit and more than the typical maintenance supplies in the car, just in case. Inevitably, someone forgets a helmet or water and it’s nice to have a spare.

On this trip, I expected the morning to be much colder than the forecast had predicted on account of being in the mountains. I brought along an extra set of gloves and hat that I very much appreciated having while we tried to warm up after we arrived.

Make a game plan before you get on the trail
Are there people of different skill levels in the group? Is there a way to divide up and meet back up? What is the rendezvous time? Where will you wait for people to meet/catch up? All these things should be discussed before you clip in and start twisting down the trail. A five minute discussion before you start can save hours of frustration later. Our group had a spectrum of skill levels and rather than take a homogenized path we decided we stay together for awhile and then break into smaller groups. I printed out maps for everyone beforehand and passed them out that morning. We agreed to break at every major intersection to keep everyone together until we split up.

Have fun and don’t sweat the things you can’t control
Even with the maps and directions, part of our group still got turned around in the maze of trails and got stuck going the wrong way up a mountain until a nice man with a machete pointed them back in the right direction. We also had one guy blow out a tire and rim, single-handedly converting his bike to a unicycle. We just laughed it off and dealt with it. There was really no other option. We took lots of pictures and spent a lot of time agreeing that we’d rather be doing this than pushing our lawn mowers.

For weekend warriors, like myself, the occasional trips are beacons on our calendars and are anticipated like Christmas to a 10 year-old. Sprinkling in a bit of preparation and smart principles go a long way to insuring that the waiting and salivating was all worth it.

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