Category: Training tips

Strava?

Should you use Strava? It’s a training tool. It also builds community. We use it to coordinate the maps for club rides and track attendance. Who would knew that we need to track attendance? COVID made such a reality!

Here’s an article from a website that explains some of the benefits to you, personally, when using Strava.

https://www.personalwellnesstracking.com/is-strava-premium-worth-the-money-for-cyclists-runners-and-athletes/

Paceline Tips

SSB runs different rides with the touring group and more structured rides from casual riding along the road to 8,000-mile-per-year riders that crave paceline riding.

  • Stay on the right side of the road way. If you see an upcoming obstacle slowly move to the left of the obstacle.
  • Keep your speed smooth and steady. Don’t jam on the brakes – feather them. Don’t coast – soft pedal. Be predictable in everything you do.
  • Stay about half a wheel back from the rider in front. If you don’t trust the rider in front – or yourself – increase the gap a bit.
  • Don’t overlap wheels. In other words, don’t let your front wheel be alongside another rider’s rear wheel. Stay behind their wheel. Don’t be off to the side.
  • Listen and watch for signals, especially in larger groups:
    • “Car up” means there’s a car ahead in the opposite lane; “car back” means one is about to overtake.
    • “Runner up” means there is someone running towards the paceline.
    • Left and right turns are indicated by the standard hand signals: left hand out for left turn, left hand up or right hand out for right turn. Stop or slowing are indicated by right hand down, palm back.
    • Pointing down means “road hazard”: a hole, storm drain, or whatever. Sand and glass usually elicit verbal comment. A rider to the left of the paceline pointing to a space between bikes is saying “Lemme in!”
  • If the situation does call for increasing speed, do it gradually. Speeding up quickly stretches out the line like a spring, stressing everybody as it comes back together.
  • Turn the pedals 30 times at the front. More is not necessary and perhaps counterproductive.
  • Stay out there too long and you’ll find that it’s the most common way to get dropped from your pack; you’ll be too tired to stay connected to the end of the train, and you’re history.
  • When you’re making your way back, stay close to the line – you’ll still get some benefit from the draft. Soft pedal. Keep pedaling but easy.
  • When you’re pulling off the front, do not slow or stop pedaling as you begin to pull off, lest the person behind you run into your wheel. Save enough energy to make sure you’re continuing to “pull” off the front of the line.
  • Finally, you made it to the back again. Time to sit in, eat and drink, shake out your hands.

Skills trainings

  • Drills on the road
  • Cadence drills on the trainer

Often, we get into a rut during the winter training cycle. How many of you stay on the same cadence throughout the winter? When you go to the training center, then they set the power via ERG mode. You leave your bicycle in the same gear during the entire workout. The power varies when the ERG mode changes its set level.

You do need other things to be a well rounded cyclist.

Working on cadence drills is just one form of neuro-muscular drill. On the road, you can work on following the white line. This helps to improve your eye coordination and its synchronization with your cycling muscles. It also helps to improve your balance.