"Exceed Your Potential!"

Cycling Basics
 

I guess I’m a little partial to cycling since I was never really a runner.  Even before I tore the cartilage in my knee back in high school I was pretty slow.  I had some body quickness on the wrestling mat and off the line in football, but when it came to acceleration and speed after the first couple steps.. forget it!

I mention this because not everyone is a runner, nor does everyone have to get on the treadmill or pound the pavement for countless miles to get a good cardiovascular (aerobic) workout.  I got into cycling initially when I was overweight and looking for a way to start getting a cardio workout.  With my knee being a problem, cycling provided a nice, controlled, low impact motion while still getting my heart rate up.

As I got more into fitness and exercise, I purchased my first heart rate monitor to focus on the intensity of my aerobic workouts.  I was initially amazed by how quickly I was able to get my heart rate up while cycling.  For me it was much easier to get to the top of my training zone when cycling outdoors, then any of the indoor workouts that I had done in the past!  

The perceived exertion when cycling outdoors is much less then on a stationary bike, even though you are still getting an excellent workout.  Between the constantly changing scenery and the need to get back to the starting point, I have more motivation to start and finish every cycling workout.

So how do you get started?  Well, it’s just like riding a bike (sorry, couldn’t resist).  Seriously though, when you first get into cycling, you’re going to want to see what you’re capable of.  If you plan to ride for 30 minutes, then set out in any direction for 15 minutes and then turnaround and come back. 

When riding on the road, it’s not necessary to have a road bike that costs thousands of dollars, but it does help when you are looking for speed.  If speed is not as important to you, then you can pretty much use any bike on the road.  One thing I would recommend though is to switch from the knobby tires to some smoother road tires if you decide to use a mountain bike.  Between the resistance on the road and the constant hum of the knobbys you’ll get frustrated real quick! 

For fitness cycling, it’s good to try to keep your legs pumping at a constant cadence (the rate of pedal revolutions) for the entire ride.  You can shift gears when necessary to keep a cadence that you are comfortable with (typically 60-90 rpm), and you will want to pace yourself in the beginning until you better understand your level of aerobic fitness as well as the muscle endurance in your legs.
 

For those new to biking... I thought I'd run through the essentials that you will want to have while riding.

• Helmet - you might feel (and look) a little goofy wearing it, but I know people that have cracked them in half in an accident... better than the alternative!
   

• Bike Shorts - I swore that I'd never wear these when I first started cycling, but after my first Bike to the Bay, and 150 miles sitting on a little piece of plastic/leather and foam, I bought my first pair the next day!  The more expensive, the better the padding in the seat usually... well worth the extra $.
   

• Water Bottle - HYDRATION, HYDRATION, HYDRATION... 'nuff said.
   

• Tire Changing Stuff - spare tube or patch kit, plastic tire Irons, tire pump... these are all your friends if you get a piece of glass or other sharp debris in your tire.  Knowing how to use them is equally important... the tires don't change themselves you know.
   

• Seat Pack - this little pack that sits under your seat is great for storing your tire changing stuff and maybe a cell phone for emergencies.
   

• Sun Glasses - In addition to keeping the sun out of your eyes, these also help to keep the occasional gnat or other flying pest out.
   

• Bike Computer - Beneficial for training purposes as well as during the ride, most bike computers tell you your current speed, average speed, duration, distance, and an assortment of other valuable information about your ride.  More cost typically means more features which can include cadence, heart rate, and more.
   

• Shirt - Sure you can throw on a cotton t-shirt, but if you sweat like me your not going to be very comfortable on the hot days.  Most cycling jerseys are made with material that wicks away the sweat so that it dries faster and cools you off.  I personally like the under armor heat gear as well if not better.. I never use those pockets in the back of the cycling jersey's anyway.
   

• Pedals - Standard pedals good... toe clips better... clip-less pedals with bike shoes best.  Pedal clips stabilize your foot on the pedal to help prevent slippage as well as allow you to pull up on the pedals for additional force production and exercise.
   

• Gloves - Optional, but useful for gripping the handlebars, reducing road vibration through your hands, and wiping sweat from your face.
   

• Oh yeah... I almost forgot... you need a bike too!  For the road... mountain bike good (with road tires), hybrid better, road bike best.  My first couple were mountain bikes, but when I started to spend most of my time on the road, I upgraded to a hybrid.  Hybrids have gearing between a mountain bike and a road bike and the handlebars of a mountain bike.  Road bikes have a more aggressive seating position for better aerodynamics and speed and are typically much higher in price than the other ones.   Regardless of the type you choose, the more expensive the bike, the better components and lighter frame you typically get.

1. Ride single file and as far to the right of the road as is safely possible.
2. Pass on the left side only.
3. Communicate with your fellow riders using proper cycling terms such as "on your left," "car back," “stopping,” etc. or use hand signals.
4. Hand signals for stopping: arm out and down with your palm to the rear to signal slowing or stopping.
5. Hand signals for turning: left arm straight out to signal a left turn; put your right arm straight out or put your left arm out and up for a right turn.
6. Obey all traffic laws and signals. ALWAYS stop at stop signs. Your bicycle is legally considered a vehicle.
7. Ride in control of your bike at all times (no sudden braking, maintain a straight line as much as possible).
8. Be Predictable: Group riding requires even more attention to predictability than riding alone.  Call out potential hazards, stops and changes in direction to other riders, and follow the rules of the road.
9. Do not wear headphones.
10. Ride WITH traffic not against it.
11. Make eye contact with drivers so you know they have seen you.
12. Take a full lane when safety dictates.  Pull off to let traffic pass when necessary.
13. Ride no more than two abreast. Interfering with passing cars is a serious hazard.
14. ANSI/SNELL APPROVED HELMETS ARE MANDATORY.

For the past 11 years I have participated in the National MS Society's annual MS150 Bike Tour to help raise funds for research and local programs. It's a small thing for me to do for people who face the devastating and relentless effects of MS every day. With each mile I ride, I hope to bring the National MS Society closer to a cure.  The 2007 ride is scheduled for Saturday, September 29 and Sunday, September 30th.

Multiple sclerosis affects lives every moment of every year. At any time, someone with MS may suddenly be unable to stand up, hug their child or see a friend across the room.

This is my second year as a co-captain of the Bank of America team.  If you are interested in participating in the Delaware MS150 Bike to the Bay this year, you can email me at pmazzeo@todayfitness.net or click here to join Team Bank of America. 

Sponsor dollars are good too!  If you are able make a charitable donation by sponsoring me for the ride, we can reach our goals that much quicker!  Every dollar contributed will help us to end the devastating effects of MS, sooner rather than later.

Thanks for your support!

	Click Here to Sponsor Pete for the 2007 MS 150 Bike to the Bay

Click here for more MS150 ride facts and tips

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