HandbookforBeginners
Introduction
1. Whatbike?
TOPICS
2. Bike positioning.
3. Overviewofthemodernroadbike
4. Groupcyclingandcyclingetiquette
5. Self-sufficiencyontheroad
6. Cyclingkitandclothing
7. Basicsofroadbikemaintenance
8. Gears
9. Principlesoftraining
INTRODUCTION
On behalfofallthemembersofCycleManiacswewouldlike towelcomeyoutotheclub. Wehopethatthispacket willansweranyof yourquestions,andallowyouaccesstoother clubmemberswhoyoucanaddress anyfurther issuesorspecific queriesyoumayhave.
Onethingwewantallofyoutorememberistothinksafetyandto alwaysaspiretoenjoyyourtimeonthebike!
WHAT BIKE?
Thisdependsonwhatandwhereyouwanttoride,whichgenerallymeansroaduseforsport, exerciseandcommuting,while anoff-roadbikeisfortrailriding.
RoadBike:Generallylighter,speedefficientforlongdistancetraining,eventsorracing.
Thesebikesnormallyhavenarrowwheelsand“droppedbars”.
Hybrid/CityBike:Usuallysharemanyoftheabovecharacteristicsofaroadbikebut usuallyflathandle-bars,lesscommittedpositionandarenotsuitableforracing.
Mountain bike:These are rugged bikes, broad range of gears and often with suspension. Comparedtothe twopreviousbikes,theyareslowandrequirealotof efforttorideontheroad. However,theyaremuchbetterbuiltforofftheroadcycling!
BIKE SIZE
Thebike sizeisveryimportantforsafety, comfort and efficiencyandthere aremanyformula used to obtain correct frame size. But as there are large variationsinthe wayframes are constructed andbecause everybody’sbodyproportionsdiffer,it’sbest to seekadvice from experienced cyclists and your local bikeshopbefore committing to purchase.
BIKE POSITION
Bikesetupisveryimportationtoensureyourpostureonthebikeisensuringmaximumefficiencyandthepreventionofinjuryorstraintothebody.
Therearesomegeneralprinciplesthatonecanadhereto:
- Foot position: Center of ball of the foot should be over the center of the pedal axle. It’s important to have a correct cleat adjustment to ensure position and alignment is correct.
2. Saddleheight:Probably the most important adjustment on the bike. Optimum height as a general principal should ensure there’s a slight bend in the knee with the pedal is at the boot of the stroke (i.e.6o’clock!).
3. Saddleposition:Saddle should be checked by an experienced cyclist to fine tune. Otherwise, keep the saddle in the mid-rail position when clamped on the seat post
4. Handlebarreachandheight:The reach should ensure you’re not over-stretched and there is a small bend possible at the elbows. Bar height can be adjusted to the rider’s comfort.
Note:All changes to position should be done with gradual and small variables to avoid any injury.
WHAT’S ON YOUR BIKE?
FRAME
Designmoreorless unchanged inthelast 100 years butthe materialsradicallychangedhowever:
-Steel:originalmaterial bikes,comfortableframes,heavy(er)but durable
-Aluminum:lighterframes,notasstrongassteelbutstiffer
-CarbonFiber:thecurrent‘it’material,superlightandstiffbutat thecostoflongtermdurability
-Titanium:themostexpensiveframematerial,advantages being lightweight(notaslightasCF)butvery strongandmakes comfortableframes.
GEARS AND WHEELS
Gears:
Shimano is the most common. Rear set of gears is your rear cog. Shifters are normally integrated into your brake levers.
Quickrelease:
Important not to over tighten. Lever is cammed, meaning only a moderate amount of force is required to secure the wheel in the dropouts. Over tightening can damage the cam and make the lever insecure. Good practical and safety reasons usually means that the quick release levers are closed on the left side at both front and back.
GETTING STARTED
BeforegoingintodetailaboutGroupCyclingand CyclingEtiquette, youshouldreferto the following,regardlessifyou’recyclingon yourown,inagroup,commutingorracing:
1. Followtherulesoftheroad.
2. Beseen! Reflectivebrightclothingshouldbeconsideredalong withLED,lightsetc.
3. Trytoanticipatetrafficmovementtoincrease your reactiontime.
4. Signalyourintentions tootherusers oftheroad, especially turningtoothertraffic.
5. Alertotherstohazards.
6. For yourownsafety,earphonesarestrongly NOTrecommended. No headphones on any CycleManiacs rides.
7. Always carry a flat kit:
-At least one spare tube
-Co2 or hand pump
-Tire Levers
-Dollar Bill
-Patch Kit (optional)
GROUP CYCLING ETTIQUTE
Common Cycling Formations
Abovearesomethemostcommoncyclingformationsusedbydifferentclubs. Themostprevalentwith CycleManiacsis single-file paceline.Thisformoftrainingallows betterprogressagainstthewind,helpsincreasepace(overtime)andmaintainsalargegroupofridersina morecompact,cohesivegroup.
- TRAINING - IT’S NOT A RACE
A grouprideisNOTarace.You arenotto“Attack”offthefrontortrytoshoweveryonehowstrongyouare.
Ifyou’rethatstrong,weencourageyoutoparticipateinraces(seriously–theyare greatchallenges,fun andexcitingandthat’swhattheyaretherefor!).
On climbswhereabilitiesdiffer,itmaybeacceptabletoattackahill,contingenton establishingare-groupateitherthesummitorfootof thefollowingdescent.
- BAR TO BAR
Wheneverridinginagroup2by2,beperfectlyhandle-bartohandle-bar. You shouldnotbeabletofitabusbetweenyouandtheriderbesideyouorbetearing‘alongthedottedline’!
Ridingwithyourbarsahead, or behind, oftheriderbesideyouiscalled“half-wheeling”andis verymuchfrowneduponbyyourfellow cyclists!!
3.“SITTING ON A WHEEL” (DRAFTING)
Thisisavaluableandwellworthwhilelesson,it’sherewhereyougetthemostprotectionofwindbreak. Thisisone ofthe mainbenefitsofgroupcycling(the otherI supposebeing social!),wherebyclosingthegapontheriderinfrontofyou(knowas“sittingonawheel”) allowsyoutobenefitfromthewindbreakwhennotridinginfront.
Gaps
ThereshouldbeNOgapsinagroupride.Assoonasyouseeagap,fillitbyridingintothe spaceinasteadyandcontrolledmanner.Thereisnoneedtosprintintothespaceandthen slamonthebrakes,justgraduallyfillinanygapsassoonasyouseethem. Call out “GAP” or “Watch the gap,” to alert other riders.
MovingAboutinagroup
Ifyouneedtogototheback ofthegroup,orneedtomoveoutawayfromthesideofroad because ofobstruction,because the road is damaged forexample,just steadilymove in whateverdirectionyouwanttogoin. Thekeytoallgroupridingistodothingsgraduallyand steadily. Evenifthereisariderrightnexttoyouasyoupullouttothesideoftheroad,ifyou doitgradually,the other riderwillnaturallyhavetimetomoveoverwithyou. Ifyoudo anythingsuddenyouwilllikelycauseacrash.
5. ROTATING
Onceyouarehavebeen up-front for awhile,it’stimetotakeabreak. Indicate to the rider behind you that you will pull out of the lead. This is done with a flick of your elbow in the direction the group should pass. Then atacontrolledandsteadypace,move towards the opposite direction as the passing group. Atthisstage, you move to the end of the paceline. It is the responsibility of the rider to slow down, not for the group to speed up.
6. IF YOU ARE TOO TIRED TO STAY IN THE FRONT
Ifforwhateverreasonyoudofindyourselfatthefront,gothroughandtakewhatisknownas a“tokenpull”. Thisisjustabriefstintwhereyougotothefrontforacoupleseconds,indicate toyourriderbehindyou to overtake you and resume a spot at the back of the paceline.
7. RELAYING VISUAL AND VERBAL INFORMATION
VisualInformation
Mostobstaclescanbewarnedofbyasimplehandsignal.Whenyouseeanobstacleintheroadaheadofyou,putyourhanddownandgiveasignalthatletsthe ridersbehindyouknowwhat is ahead. Traditionallyaquickwave ofthehand willsuffice.
Verbal Information
It’simportantthatyouleteveryonebehindknowwhat’scomingup. Thoseatthebackwon’tbeableto see,soarerelyingonyoutogivethemadequate warningandkeepthemsafe.
Theproblemwiththisiswhenyouaremorethantwo ridersbehindthepersonyelling,allyoucanactuallyhearisageneral“BLURRRRR”beingyelled!
Importantthingstotellthegrouparewhen:
1.Youarestopping(otherwiseyouriskapile-up)andthisshouldbeverballyandbyputtingonehand against the small of your back.
2.Acariscominghead-onwithlittlespacesoridersneedtosingleout.
3.Thereis acaristryingtoovertakefromtherear
4.Youareapproachingatightturnorgravelonaturn
5.Hazard in the roadway.
Pleasenotethat“carback’isacarcomingfrombehindthegroupand“carup”isoneheadingtowards you.
8. EMERGENCY BRAKING – VERYIMPORTANT
Oneofthe biggest hazard ingroup riding ispeople stopping quickly and
unexpectedly.Ifsomethinghappensinfront,look forwaystoavoiditwhilemaintainingspeed andshoutingbackawarning, ratherthansimplyslammingontheanchors! If you must emergency brake, you must yell back a warning to group.
UNWRITTEN RULES OF CYCLING
(whicharenowwritten!)
1. Beawarethateverythingyoudohasaneffectoneveryonebehindand besideyou.
2. Youareresponsibleforthesafetyof everyonearoundyou,asyouareforyour ownwellbeing.
3. Don’thalf-wheel.
4. Whenyouhitthefront,keepthepaceconsistentandmatched to the group.
5. Whenyouhitahill,maintainyoureffortlevel (cadence),notyourspeed.
6. Showyourrespectforothercyclistsandthedriverswithwhomwesharetheroad. A waveorathumb-upgoesalongway ifadriverhaswaitedforacyclisttogetthrougha junction.
7. Don’tleavegaps.
8. Ifyouarestrugglingtocloseagap,wavetheriderbehindyouthrough.
9. Doyourfairshareofworkatthefront. Ifyouarehangingandcan’ttakeaturn,stay backratherthandisrupttherhythmofthosewhoareabletoworkupfront.
10.Don’teversitattheback onagroupridedoingnothingalldayandthenbreakcover simplytowinatownsign sprint orhillclimb. If youarethatstrong,getyourselftothe front. Remember,youaretheretoworkandgetfitter.
11.Ifyouarefeelingstrongandsomeoneelseissuffering, givethemagentle shoveonthe back tohelpthemback ontoawheel. Keepinggapsclosedwillensurethegroupstays together andyou’llmaintainthepacebetter. Ifsomeone givesyouashove,acceptit graciously!!Everyonehasbadmoments.
12. Alwayscarry thetubes,pumps,foodandtoolsyouneedtolookafteryourselfandyour bike. Don’tbedependingonsomeoneelsetoalsobelookingafteryou!
13.Don’tnailyourselftryingtodosuper-hard turns ifthe pace isabove what youare capableoforyouknowyouaretiring. Ifyoustart togetexhausted anddropped, it worksagainstyouandthegroup.
14.Ifsomeone isrepeatedlymakingmistakes,tellthemdiscreetlytowards/attheendof theride. Don’tshoutatthemintheheatofthemoment. Noonestarted outknowing alltherightthingstodo–remember,everyonewasabeginneratsomepoint! Ifit’syou beinggiven constructivecriticism,justtry tolearnfromit.
15.Alwaysuseyourbrakesinaresponsiblefashion i.e.controlledandprogressivelywhen groupriding,unlessthere’sasuddenunexpectedincidence.
SELF-SUFFICENCY ON THE ROAD
6ThingstoCheckbeforeeach ride:
1. Tires:Checktiresarepumpedtorecommended pressure,checkforcuts,cracksandwear.
2. Brakes:Bothfunctioningandnotstickingout.
3. Seatpostandstem/handlebars: Allsecureandnodamage.
4. Helmet: Ensurecorrectsize,adjustedforsnugfit.Replaceifinvolvedinimpact,evenif it’s onlyshownasmallcrack.
5. Gearsandchain: Functionalandsmooth.
6. Accessories: Ensurepumps,saddlebags,brakes,bottlecagesaresecurelyfittedbeforehand.
Suggestedchecklistforacycleistobringaminipumpandsaddlebagwith:
a. Sparetube(nota puncturedone!)
b. Tirelevers(plasticaregoodandwon’tdamagerims)
c. Puncturerepairkit d. Basicmulti-tool
e. Mobilephoneinwaterproof(e.g.sandwich)bag
f. Small amountofmoneyforphonecall,foodorrepairequipment
Remember:Whatyouneedtocarryonyouorthebikethatcangetyououtofanemergencyand home!
CyclingKit/Clothing:
•Alwaystrytokitoutappropriatefortheweather –canbedifficultinPortlandbutdoyourbest!
•Differentrequirementsfordifferentseasonsbutgenerallycangetawaywith spring/summerkitandautumn/winterkit
•Forallseasons, cycling shoesshould besnugfitandstiff sole. Morespecific cycleshoescanbepurchasedtosuitclip-inpedals.
•Thelistonthenextpageisjustsuggestednotrequired. Itdoesnotincludea helmet asthisis NOTANOPTIONAL ITEMandismandatoryonallCycleManiacs rides
SuggestedCyclingKit/Clothing
Spring/summerkit
•Lightbaselayer
•Shortsleevejersey
•Bib–shortswithgoodqualitypad
•Armwarmers
•Knee/legwarmers
•Regulargloves
•Shades
AutumnWinterkit
•Heavierbaselayer(longsleeve)
•Longsleevejersey
•Bib–longleggings
•Rainproofjacket
•Heavydutyovershoes
•Fullfingergloves(ifcold)
•Thicker socks
•Polarormicro-fleececap
BASIC BIKE MAINTENANCE
FIXING A PUNCTURE OR FLAT
Themostbasicbutmostimportantmaintenanceroadbikeskillishowtocorrectlyfix apuncture!
1. Youmaydamageyourbikecomputerandshiftlevers ifyourturnyourbike upsidedown. Ifyoufeelyoumustinvertbike,removecomputerfirst.
2. Letoffthebrakequickrelease.
a.FrontWheel: Loosenquickreleaseskewer(don’tlosesprings)andpull wheelout.
b.BackWheel: Putchaininsmallestcog,openquickreleaseskewer,grab rearwheelandpullitbackwardsandtapwheeldownwardstorelease.
3. UsingTireleverstakeonesideoftheTireoff.Removepuncturedtube.
4. CheckTireandrimforglass,stonesetc.andremove. InthecaseoftheTirebeingslashedorcut,useasmallpieceofrubberorplasticinsidetheTireas anemergencytogetyouhome!!
5. Putalittleairinthenewtube.Putvalveofnewtubethroughrimhole.Put tubeinsideTire(iftubeseemstoobigletsomeairout).
6. Pulltubeoverrim.
7. Puttirebackoverrim. Startingatvalveandworkingawayfromvalvein bothdirections. Trynottousetireleverstoputtirebackonorelseyou maypuncture thetubeagain–insteaduseyourhands(whichisaskillthat canbeacquiredthrough practice!!).Ifthe tire istight,pushvalveupinto Tireincaseitiscaughtandwithbothhandsstartingatthevalve,work your wayroundthewheelsqueezingthetireintocenterofrimtomakeitlooser–youmayhavetodothisafewtimesifthetireis verytight.
8. Oncetireisbackonwheel pumpalittle pressure inmakingsureTireis sittingokay.
9. Pumptiretofullpressureorashardasyoucanwithyourpump.
10. Putwheelback inthroughbrakeblocksandsitintofork/frame,closequick release,closebrakequickreleaseandmakesurewheelisnotrubbing.
HOW TO CLEAN A BIKE
Frame and Fork
Easiesttodoafterthebikegetsdirty–beforethedirtdriesontothepaint.
Softbrush/microfibercloth
Milddetergent orproductssuchasMucOffBikecleaner
Wheels
Stiffernylonbrush
Cleanthoroughlywithmilddetergent(sameasusedontheframe)
Drive Chain
Smallbrush(toothbrushis good),oldrags
Degreaseandcleanchain(usingaspecificchaincleanerworksbest, justfollowinstructions)dry thoroughly,applyoil,allowtosoakinforapprox.1hr andwipeoffexcess,asifyounevermeanttoput iton. Youcouldalsouseaspecificbicyclechainhub,themostusefulforgeneralroadusebeinga‘DryLube’,oftenwithTeflon,etc.added.
Note: WD40isnotalubricantbutis awaterdisperser/degreaser.
TIPS FOR TRAINING
• Enjoyingyourselfandkeepitfun!
• Trainingshouldstartfromalevel thatisnottoochallengingandappropriatetoyourgeneralfitness.
•Progressionisthekeytoimproving. Asageneralrule,youshouldnotincreasebymorethan15%per weekintimeordistance.
•Specificissues suchasincreasing strength, sprinting, speed, climbingetc.should onlybepart ofyour trainingafteragoodbaseormilesandappropriateimprovementintechniqueandfitness.
•Setsomegoalsbothshortterm(e.g.inthisweek,I’llcyclefor30minuteslonger)andlongterm(e.g. doing Reach the Beach).
• Goalsshouldbe:
o Specific
o Measurable
o Achievable
• Don’ttrainwhenill!
Hydration
It’srecommended to drink one full bottle per hourofriding. Dehydrationwillseriouslyresultindeteriorationinyourperformance.
Nutrition
Generallyagoodregulardietissufficientforcycling. Dependingonthelengthofyour spin,youwillpossiblyneedtobringextra‘onbikefood’.
•Forrides upto1½to2hours,adding energypowder toyourdrinksshould be enough.
•Forlargerrides,youwillneedtobringsomeeasilyeatenfoodtoprovideadditional energy. Banana,figrolls,wrappedfruit-cake,nutria-grainbars,smallsandwiches areverycommonamongstcyclists.
•Sport specific products (suchas energy bars, sports beans, gels etc) are very effectivebutcanbeexpensiveandmaynotagreewiththepalateorthestomach.
• Oftenit’sacaseoftrialanderrortoseewhatsuitsyou.
• Keeponeenergybarwithyouforanemergency!
•Neveruseasportproduct/foodataneventforthefirsttime. Tryitoutattraining first–that’swhatit’stherefor!!
Gears
Averycommonquestionamongstbeginnersis“whatgearsshouldIuse?” Thebest waytoknowwhatgearisbesttouseistoridewithagroupandobservethepeddling rate andgearsusageofyourfellowcyclists,particularlythe more experienceand competent. Seekandtakeadvicefromthesecyclists. Generallytheadvicewouldbe tochooseagearsuitable fortheconditionssuchaswind,roadelevationandroad surfaceandthatallowsyoutopedalataconstantrate.
Cadence
This is the term used forthe speed you’repedallingat. Experiencecyclistswill naturallypedalatarate ofabout 90+rpm(revolutionsperminute)onaflatroad. Thebiggestmistakeforthenovicecyclististotrytopushtoobigagear. Startoff easypedallingat ahigherrate and persistwiththisregardlesshowunnaturalit initiallyfeels.
SUGGESTED 12 WEEK TRAINING PROGRAM FOR A 100KM ride (Metric Century)
Thisprogramandrouteis suitableforsomeonewithalittlecyclingexperienceandareasonablelevelofgeneralfitness.
• Safetyfirst.Alwayswear ahard shellhelmetwhichfitscorrectly.
•Alwaysobeytherulesoftheroad andbeawareofotherroadusers. Ensurethatyourbicycleiswellmaintainedandroadworthy. Speciallydesignedcyclinggear isamustifyouplantotrainonaregularbasis. Cyclingshorts areparticularlyimportantwithachamoisintotheskin.
•Remembernottoover-train.Youmayfeelenthusiasticbutifyou aretiredorsorerememberarestmaybethebestoption.Thenpick upwhereyouleft-offwhen youfeelreadyagain.
• Intheseprogramsalloftheweekconsistor4daystraining.Theothersareclassifiedas‘rest’days. This doesnotnecessarilymeansit-downandwatchTV!
Trytobringanotherformofexerciseintotheplanonthesedaysifyourtimepermitse.g.awalk,swim,run,a‘sloweasy’cycleorsomestretching.
•Themostcommonmistakebynewcomerstocyclingisthattheyusetoo“heavy”gearingandarelaboringtoturnthepedals.Changedownto“light”gears,spin thelegsroundatabout80/90revsaminute,andusethegearstomaintainthehighrevsuphillanddownhill.
Day / Saturday / Sunday / Monday / Tuesday / Wednesday / Thursday / FridayWeek1 / 20km / 20km / 15km / Rest / 15km / Rest / Rest
Week2 / 20km / 20km / 15km / Rest / 15km / Rest / Rest
Week3 / 25km / 25km / 20km / Rest / 20km / Rest / Rest
Week4 / 25km / 25km / 20km / Rest / 20km / Rest / Rest
Week5 / 30km / 30km / 20km / Rest / 20km / Rest / Rest
Week6 / 30km / 30km / 20km / Rest / 20km / Rest / Rest
Week7 / 40km / 40km / 25km / Rest / 25km / Rest / Rest
Week8 / 40km / 40km / 25km / Rest / 25km / Rest / Rest
Week9 / 40km / 50km / 30km / Rest / 30km / Rest / Rest
Week10 / 40km / 60km / 30km / Rest / 30km / Rest / Rest
Week11 / 40km / 70km / 35km / Rest / 30km / Rest / Rest
Week12 / 45km / 80km / 35km / Rest / 30km / Rest / Rest
Experienceofcyclinginagroupwouldbeamajoradvantageparticularlyifwegetawindyday.Thebenefitofslipstreamingbehindanothercyclisthas tobeexperiencedtobeappreciated,andtakingpartinsomeofthe“Wednesdaynight”trainingrideswouldbeverybeneficial.
Buildyourowntrainingprogramaroundyourdailywork/freetimesituation,butrememberthat“a littleandoften“worksbest.
Itisnotessentialtobuildupto100kmtrainingridesbefore thebig day.If youcando 70/80kandnotbeexhausted,youwillmanagethe100kmasa onceoff.