Are You “Over Skilled”?

I would have to say that 90% of the MTB riders and racers that I have met would be defined as “over skilled”. It sounds absurd since most feel that some aspect of their riding needs work, be it skill related such as gate starts or fitness related such as better power endurance (I define MTB specific fitness as a “skill”). However, when you really understand how the human body functions and best adapts to MTB specific skills and fitness you will see what I mean. First, though, I need to explain the OPP.

The Optimum Performance Pyramid (OPP) was first introduced to me by Gray Cook, a highly influential figure in strength training circles. It is probably the best explanation that I have come across describing how performance training should be viewed. Gray uses the OPP to explain the 3 distinct levels of performance training, their prioritization and how to best integrate them.

The first, and broadest, level is Functional Movement. Contrary to the current fitness trends, this does not mean standing on a wobbly doo-hicky, looking like you are trying out for the circus. Functional Movement simply refers to developing adequate mobility, body control and movement awareness in order to safely handle higher level movements.

Examples of exercises in this level would include single leg box squats, pistol squats, Bulgarian split squats, single leg deadlift, push ups and their variations, inverted rows and alternating DB shoulder press. Bodyweight and unilateral exercises make up the bulk of this type of training. However, bodyweight exercises are extremely humbling when challenging variations are used. Do not underestimate the power of this type of training.

The Functional Movement level should also address any imbalances in the body, both mobility and strength wise, as they are a huge red flag for a potential injury. An athlete without a strong base built in this level of training will be far more prone to injuries, have a harder time mastering new skills and techniques and generally find that their training efforts yield few and inconsistent results.

The second level of the pyramid is Functional Strength. This level focuses on improving your raw strength and power. As I have touched on many times, increasing these areas will effectively add to your raw potential. Riders without adequate time spent on this level will also find that they have a harder time mastering new skills and will probably feel as if they have hit a plateau with their progression.

Examples of exercises in this level would include deadlift, front squat, bench press, military press, weighted pull ups/ chin ups, and DB rows. Compound, core exercises for the main movement patterns make up the bulk of this level.

The last, and smallest, level is Functional Skill. Unfortunately, this is where most training that MTB riders undertake would fall. This includes trail riding, DH runs, dirt jumping, 4X track time, gate starts, sprints, intervals and high level strength training methods such as plyometrics and Olympic Lifts. These methods will only yield the biggest “MTB specific” gains if they are used by someone who has spent time developing the base levels of the performance training pyramid. Believe it or not, over use of training methods in this level can actually slow down and stagnate skill development and fitness progression.  Read more

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!

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.

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.

Raging Red Green Chile Salsa Review

On Saturday I made a trip to The Bicycle Doctor in Norcross, Georgia to have a wheel trued (my friend Matt’s) and to drop off the Sun Demon/Equalizer wheelset for my Mountain Cycle Rumble freeride bike buildup.  It only took Scott a few minutes to true Matt’s wheel, during which time I browsed throughout the store.

I noticed a jar of salsa for sale on the shelf in front of the register.  I decided to buy a jar, assuming that the salsa must be pretty good because it was being sold at a bike shop.  However, when I brought it to the register Scott told me I could have it free of charge so long as I wrote a review of the salsa on this website.

Raging Red Green Chile Salsa is distributed by Bicycle Technologies International (BTI).  BTI is a global wholesale distributor located in Sante Fe, New Mexico.  BTI stocks 300 unique brands of bicycle components, parts, accessories, and clothing…over 15,000 items to choose from.  Because of the relationship with the biking industry and myself being a salsa connoisseur, I agreed to write a review.

What better day for chips and salsa than on a Sunday to accompany watching NFL football.  I had an abundance of different salsas in my refrigerator, but no chips.  After a quick run to the grocery store to pick up some Tostitos chips the testing began.

As I poured the salsa into a serving dish I noticed that it was very thick, not necessarily a chunky salsa, but thick.  I prefer salsa to be thick…this enables for easy scooping and distribution on the chip with reduced risk of salsa dripping off of the chip staining a shirt or sofa.  A hint of chile could be smelled while pouring the salsa.  I noticed myself starting to salivate at the feast I was about to partake in.  I prepared myself for the first bite, loading a chip up with a good amount of salsa.  The first bite was very flavorful and the salsa had just enough kick to it, making it pleasant, yet not overpowering.

I am partial to habenero type salsas, but when entertaining for the masses this would make a great salsa for all to enjoy.  Using a rating scale of 1-10 with 10 being the most amazing salsa ever and 1 being V8 juice, I would give Raging Red a 7 and I would recommend it to others.

Top 3 Exercises for XC Mountain Bike and Trail Riders

This post originally appeared in our forum by James Wilson of MTBStrengthCoach.com Please, take the time to introduce yourself in our forum and contribute to it!

Strength training for the MTB world has been slow to catch up to the unique and highly physical demands of our sport. Today’s average rider rips up trails that just 5-6 years ago would have been considered extreme and today’s extreme rider…well, let’s just say that they continue to defy all logic in their quest to progress our sport. Considering how fast our sport has evolved in such a short period of time it really comes as no surprise that most MTB specific strength and conditioning programs are stuck in the time when cantilever brakes were still viable options and anodized purple was a highly sought after fashion statement (not that there is anything wrong with that).

Today’s MTB world is not simply road riding on a dirt road. Muscling a 30-35 pound bike around on a technical trail requires a far different skill set and physical attributes than MTB riders needed at the turn of the century. As such, routines and exercise selection needs to reflect this fact. With this in mind, let’s review what I consider to be the top 3 exercises for the XC/ trail rider to include in their program (besides the deadlift, of course, which is a must for every rider).

#1.   Bulgarian Split Squat – One of the best things about this exercise is that, when done correctly, it serves as both a great uni-lateral leg exercise and a great hip flexor stretch, something all mountain bikers can use more of. Prop your trail leg up on a bench, make sure that you start with your torso completely upright with your shoulders and hips square. Lower yourself under control (don’t just turn the muscles off and drop) and make sure that you keep your torso upright and everything square on the way down.

You may notice a tendency to lean over as you lower yourself, indicating weak or inhibited glutes. Leaning over lets you use your low back to help you get back up and should be avoided in order to establish the movement pattern we are looking for. You may also notice that you want to let your hips open up as you come down as well. This indicates tight hip flexors and every effort should be made to keep the hips square in order to maximize the stretch on this area during the exercise. Just like everything else with your strength training, it’s not just about going through the motions, it’s about doing the movement pattern correctly in order to get everything we can out of our time investment.

#2.  Pull Ups/ Chin Ups & Variations – Most XC/ Trail riders are very weak in the upper body. This really takes its toll as the trail gets rougher and the ride gets longer. Having good upper body strength and strength endurance is vital to controlling your bike and maneuvering down the trail. In fact, if more riders worried about getting stronger rather than how to shave a few pounds off their bikes they would be far better served.

Pull Ups, Chin Ups and their variations are a great way to strengthen the upper back and gain good body control. Let me clear up a few things:

-It is not a chin/ pull up if you do not straighten your arms all the way at the bottom and allow your shoulders to come up by your ears as well. Most people who think that they can do an adequate pull/ chin up are really fooling themselves by not coming all the way down at the bottom.

-Pull ups indicate that your palms are facing away from you and chin ups indicate that your palms are facing towards you. Both have their place in a program but I almost always start people out with chin ups as they are easier learn how to initiate the movement by pulling the shoulder blades down.

-If you can do more than 8 reps in a set then strap some weight to yourself. Adding more reps will only start to work on short term strength endurance and we want to get stronger through strength training (imagine that). Strength endurance should be addressed in the overall program but not when we are looking to add real strength. I can personally do a chin up with more weight than I can bench (bodyweight of 180 lbs. plus 95 lbs. strapped to me) and I feel that every MTB rider should be able to do the same.

3.  Standing Military Press – As I have already commented on, most MTB riders need some more upper body strength and the standing military press is one of the best exercises available for strengthening the pressing muscles. Over the last few decades there has been a real decline in the use of the standing military press in strength training programs. Most have shied away from it for injury concerns reasons (I think ego is more of a factor since you can bench far more than you can press over your head). This is extremely unfortunate since, when done correctly, the standing military press will not only add upper body strength, it will actually help injury proof the torso and shoulders as well.

If you make sure that you keep the torso strong with no backward lean when pressing over your head then you not only protect the lower back, you help strengthen the torso like few other exercises can. Pressing over your head also forces all of the muscles around your shoulder to fire in order to stabilize the entire shoulder during the lift, helping to injury proof this area as well. Both of these areas are trouble spots for bikers during long, pounding rides with a heavy hydration pack strapped to them. The military press builds true functional upper body strength in a very efficient package.

There you have it, the Top 3 Exercises for your average XC/ Trail riders. You guys make up the bulk of the riding world and can gain a lot from a good strength and conditioning program. For a long time now the bike industry has mislead you by making you think that a new bike or a new part will make the biggest difference on the trail when it is the engine that drive the bike that makes the real impact. Getting stronger will allow you to ride harder, faster and longer, adding up to more fun on the trail. Isn’t that what it’s all about anyways?

Advanced Hydration for Distance Riders

If your new to the sport there is a simple rule, if your thirsty drink; in fact you should be drinking before your thirsty since you are already 2% dehydrated by the time you crave water. If you’ve been riding for a while, and starting to travel outwards on some longer rides, water can be an important factor in how far you can travel. Know the signs and symptoms of dehydration and learn how to plan ahead for your next distance ride.

Dehydration:
Water is essential to life: 75% of the human body is comprised of it. Survivalists live by the rule of threes. The average person can survive 3 months without human contact, 3 weeks without shelter or food and 3 days without water. Of course every person is different. Eventually, as we exercise in the outdoors, our body becomes more efficient at using its’ resources, including water. Environmental factors including temperature, humidity and cover will also play greatly on the body’s need for water, as will activity level. Dehydration is the enemy and slight thirst can quickly lead to more severe and crippling symptoms.

2-5% Dehydrated: Thirst, irritability, nausea and weakness.
10% Dehydrated: Dizziness, headache, inability to walk and tingling sensation in the extremities.
15% Dehydrated: Dim vision, painful urination, swollen tongue, deafness and numb feeling in the skin.
Greater than 15% Dehydrated: Eventually leads to death.

There are some other indicators you should be aware of as the best way to combat dehydration is to know when it is approaching.

• Dark Urine
• Low Urine Output
• Fatigue
• Emotional Instability
• Loss of Skin Elasticity
• Trench Line Down the Center of the Tongue
• Delayed Capillary Refill in Fingernail Beds
• Thirst

Water Requirements:
The typical mountain biker can go through anywhere from 10-40 ounces of water an hour. Before embarking on your next cross country journey be sure you are prepared. The best way to determine your specific water requirement is to ride. Fill up your hydration pack and go ride for 2-3 hours under the same stress and conditions you will face on your distance ride. Remember that the intensity of the ride (i.e. climbs and technical stuff) will drastically affect your water requirement, so be as accurate as possible. At the end of the ride check to see how much water you drank and divide that by how many hours you were out. From there it’s a simple matter of estimating how long you’ll be out and multiply that times your water need. Now add in 10-30 extra ounces in case of a detour or unplanned stop. It’s a good idea to keep extra water in your vehicle too, so when you do make it back, you won’t be scrambling to quench your thirst.

Water on the Trail:
200 ounces of water is about the max you’ll want to carry on your bike: You may not even be comfortable with that much. That being said longer rides may require more water than you can carry. The first thing to look for is any nearby stores, parks or other areas where you can readily obtain water. If that isn’t an option nature may be able to provide what you need. Natural creeks, rivers and lakes can provide you with a refill point. If you plan to pursue this option you NEED some form of water purification. Nature, as beautiful as it is, hides many nasty bacteria, viruses and insects, especially in water. The easiest solution is a portable filter or filter bottle. You can purchase one of these at almost any outdoor store or online. Look for something with a three stage filter that eliminates tastes, odors, sediments and bacteria. Also look at the micron size of the filter. The smaller this measurement is, the more pure the water will be. If you plan to use a natural source of water be absolutely certain the creek or river you plan to take water from will be full when you ride. There is nothing worse then getting to your refill point only to find nothing but dry dirt. Also try to plan your water stop when you will be about half out. If something happens and your water supply is not what you expected, you still have enough to get you back home safely. Never drink from stagnant pools or down river from dead animals that may be lying in the water. In an emergency if there is water drink it, but otherwise use caution and common sense. In a pinch a shirt or other fine fabric can filter sediments and insects. You can also dig a hole next to a water source, below the water line. It will fill up and the surrounding dirt will trap insects and even some bacteria. Do not use any of these methods unless it is an emergency!

Electrolytes:
For rides over 45 minutes you will need to replenish your electrolytes. Electrolytes help your body store water, which helps prevent dehydration. Most energy drinks include sodium and potassium so if you are going to use an energy drink mix, you probably already have this covered. If not you might want to bring a water bottle full of Gatorade in addition to your Camelbak. Either way make sure you replenish your electrolytes for longer rides.

Be prepared, be smart and know what you’re up against. Plan ahead and don’t underestimate your terrain or overestimate your abilities. Training and knowledge are two of the most important tools you can ally yourself with. But don’t be afraid to get out there and experience the beautiful wonders nature holds. Happy riding!

Basic Nutrition for Every Cyclist

Your body needs energy to function. When you’re out blazing the trails your body uses the food you have consumed throughout the day, and eventually if you do not replenish it, your body will begin using less efficient sources of energy. Here is the breakdown:

Protein: Protein helps build and maintain muscle as well as thousands of other functions throughout the body. Ingesting protein is especially important in the two hours after a workout. Always try to drink some sort of recovery drink or consume protein after exercise. Even chocolate milk will work: Just make sure your stomach has settled before you drink it! If you exercise frequently without providing your body with extra protein you can lose muscle. This is because the protein in your muscles will be broken down and processed by your body.

Carbohydrates: Carbohydrates provide the main source of energy for your body; they are the best source of energy. Any carbohydrates that your body does not use for energy become fat. There are simple carbohydrates, (sugars) that break down quickly and provide very short bursts of intense energy, and complex carbohydrates, (starches) which provide longer less intense bouts of energy. Continue reading below for more carb info.

Fats: Fats are an energy source used by your body when it runs out of carbohydrates. For endurance events such as marathons or centuries fats are the optimum source of energy as they release a small amount of energy over a long period of time. This is why many endurance athletes try to gain fat before a race.

Our body needs a combination of fats and carbohydrates for energy. Fat really takes care of itself. Your body has plenty of fat stores so you never have to worry about running out of fat (unless you don’t eat or are into the ultra-endurance type of stuff). Carbohydrates, unlike fats, must be replenished. If you will be exercising for a period longer than 45 minutes your body needs some sort of carbohydrate intake. There are two main ways of doing this. One is to eat a snack like an energy bar or even your own homemade trail mix: The other way is to consume an energy drink. Either way your body needs 30-60 grams of carbohydrates per hour. Your intake will depend of the intensity of activity you are doing and your metabolism. Check your labels and make sure you are getting the energy you need. If you find that part-way through a ride your energy level decreases dramatically, take a look at your carb intake. It’s better to have too much than too little. Happy cycling!

Tips for Newbies Looking to Bike for Weight Loss

This year, I decided to take my weight situation into my own hands and finally focus on losing some pounds. With a job where I sit at a desk all day, I needed to take up a hobby which got me up and about. And with a medical history that included back surgery, I needed one which would be low-impact, at least to start. After asking around, I decided that biking could be what I was looking for. As of today, I am down 35 pounds and still going strong. I have learned a lot about weight loss and biking along the way and thought perhaps others could learn from my experiences.

Start small, work your way up
If you are like me, you are starting off your bicycling journey with low expectations. You see the bike as a low-impact way to go from out-of-shape and overweight to healthy. Be careful as you research biking online, as there are a lot of hardcore bikers who talk in terms of miles, often tens of miles, as “a light workout.” Keep in mind that these bikers are usually veterans of the sport, who enjoy tough trails and races. You are not one of these, or at least not yet. Look for a nice, relatively flat area to start your biking and don’t focus on distance but on time. Start small - perhaps a 15 minute bike ride several times a week - and work your way up. Eventually, you may be able to spend a day biking a hundred miles. But for now, focus on what you can do.

Get the right bike
Growing up as a kid, the kinds of bikes out there were limited. 1-speed, 3-speed, or 10-speed. Nowadays, there are as many different kinds of bikes as there are different kinds of cars. The key is what kind of biking you plan to do. Do you live in a flat area and plan to stick to paved surfaces? You can make due with a cruiser (1 speed, fixed gear). Do you like in a hilly area? You need something with at least 20 gears. Do you plan to do a lot of off-roading? Go for a mountain bike. Do you plan to split your time between roads and trails? Go for a hybrid bike. Personally, I live in New England where hills are the norm, they sand the roads, and most bike trails are unpaved. So, I got a 24 speed hybrid bike.

Trust the bike shop pro
There are two kinds of salesmen in the world. The “used-car salesman” and the “comic-book store salesman”. The used-car salesman has one goal “Sell something, anything, today.” They are less worried about the long-term satisfaction of the customer, and more worried about weather they can get a commission and pay the mortgage this month. The comic-book store salesman on the the other hand is the guy who is selling something s/he loves, and wants to ensure the customer enjoys the product as much as they do. (Of course, I am dealing in stereotypes, I am sure there are used-car salesman in the world working because they love cars, too, and comic book guys just looking for a quick buck.) In general, the guy who owns the bike shop around the corner is the latter. He bought a bike shop because he loves bikes - selling them, riding them, working on them - and has no prayer of getting rich off of it. If you have questions about biking - hardware or technique - stop in and ask the pro. Oftentimes, they will even offer free demos - for example on how to change a tire - if you just ask.  Read more