What to Expect on a Group Bike Ride — Group Cycling Etiquette
It is getting warm enough now for most people to start cranking up the triathlon training. Part of this routine, for me anyway, has always been the once- or twice-weekly group rides from Inside-Out Sports in Cary, N.C.
The are two rides that leave from the shop at 6 on Tuesdays and Thursdays. The A-rides average 22-plus for 30 miles around and through the outskirts of Cary. The B-ride is usually 19-21, so it’s a pretty fast ride. Other rides I have done from bike shops in the area, including Cycling Spoken Here and The Spin Cycle in Cary. The B-rides on these I believe were held to 18 mph, which is perfect for this time of the year. One local shop offers a ride on Sunday mornings that is huge! I think I’ve seen as many as 50 riders on that one.
Check around in your area for bike or triathlon shops. Most offer group rides leaving right from their stores. It makes it mighty convenient for them to sell you bikes, helmets, cycling shoes, tubes, etc., when they do that sort of thing, so it behooves them to make sure the ride is fun and safe.
Anyway, over the years I usually have done one or two fast group rides per week. This, along with one long-ride on the weekends, was essentially my cycling training. I have picked up some tips that I share below on etiquette for riding in a group. Many folks are nervous about group riding because of the close proximity to the other riders. You have to pay attention and you count on your fellow riders to do their part in keeping everyone upright.
In no particular order, below are some tips on how to ride in a group setting. Etiquette, I have found, is usually consistent from group to group on organized rides. But there are group specific gestures and signals, as well, so be sure to pay attention to the ride leader for instruction. Someone is usually designated the ride leader before the ride starts.
There is usually an “A” ride, a “B” ride, and sometimes even a “C” ride. Don’t hesitate to ask either the ride leaders or any of your fellow riders about speeds of groups, skill of riders, etc., as this will vary somewhat.
Here are my tips. If I have forgotten any that you think are relevant, please leave them in Comments.
- Ride in a group that is appropriate for your cycling ability. For instance, if you typically average 16 mph on a training ride, chances are good you will be in either a “C” or a “B” ride. Expect “A” rides to be 20 mph plus. Each bike shop will vary and will let you know beforehand.
- If you are a triathlete and you are going on a group ride with a bunch of road cyclists, typically you will be expected to ride upright, on your bullhorns, rather than down in the aero position. If you are fortunate enough to have a triathlon shop in your town, everyone will likely ride in the aero position. This is nice because it allows you to spend time riding the way you would in actual triathlon. If you happen to have just a road bike, you are still more than welcome to ride with triathletes! Some groups don’t care one way or another, but you should meet the expectation, as some riders get nervous when they don’t know you or your ability to ride. If you tend to weave when you are in the aero position by yourself, it’s best not to try it in a group setting.
- If you are new to the group, just start off easy kind of in the middle of the pack. If you have never ridden with other people before, you will find it much easier to ride in the draft of the riders in front of you. The riders on the front and a few rows back are generally the stronger riders in the group and will maintain the pace, usually, while taking the brunt of the wind. Thus, the group travels much faster as a whole than you would by yourself.
- For your first group ride, stay in the draft the whole way. Do not take any pulls on the front unless you are quite confident in your ability to stay with the group for the duration of the ride. Trust me, when you are barely hanging on at mile 25 of a 30 mile group ride, you will thank me.
- As such, always have directions for your first ride with a particular group. Getting dropped and getting lost, which I’ve done several times, is not fun! I always carry a cell phone and an ID with me regardless of where or with whom I’m riding.
- When you ride behind another rider, the rider in front is expected to let the rider behind know if there are hazards ahead. For example, if I’m in front of you and I see a hole in the road ahead, I would point at it and yell, “Hole!”
- Another gesture that is used often yelled by whomever is on the ball is “Car up!” This indicates that a vehicle is coming from ahead. “Car back!” would be if a car is coming from behind. “Passing” is when one a vehicle is trying to pass the entire group. There is no rule about how many times things are yelled out, so don’t be shy. “Gravel!” is another phrase you hear yelled a lot at intersections, as usually there is debris at intersections and taking a turn on loose gravel can be very tricky.
- Only point out truly hazardous things. Some riders point out every little thing. Then, when something like a big rock or a pot hole that needs to be avoided comes along, nobody is really paying attention anymore.
- When turning right, most people just point to the right. When turning left, you can either make an “L” shape with your left hand, or just point left. Either way, the key is to let people behind you know that a turn is coming up.
- When coming to a stop, just put your hand out behind you and call out, “Stopping.” When the group is slowing, just call out “Slowing.” Most of the things are common sense, so just use your best judgment. No one is going to get mad at you as long as you let them know what you are doing.
- When you are in front of another rider and you want to move over and drop back, always move to your left. Never drop back on the right, ever. You might see some people try it from time to time, especially if you are riding two by two, and the guy on the right decides to just to “slide” to the right to come back, but it’s better for him to move two places to the left, then drop back. That way, everyone can plainly see what you are doing.
- You will likely either be riding as a group in one line or two. On busy roads, groups will usually ride one abreast. On more desolate roads without a lot of traffic or congestion, it is usually two abreast. At other times, you may ride in a pace line, but this is usually done on “A” rides and requires quite a lot of riding skill on the part of the entire group for it to work effectively.
- Don’t worry if you get dropped. Some groups, especially “C” type rides, have “No drop” rules. So, just keep going and you will probably catch up to someone at an intersection. Believe me, everyone gets dropped, even seasoned riders. Some days are better than others!
- In case you have a flat, make sure you’re prepared with a tube and either a small pump or a CO2 cartridge and a connector. Even though the rides are usually only 30 miles or so, you still have flats.
- If you do hear your tube pop, just stay calm and gradually slow down using the brakes of the tire that is still inflated. Easier said than done! Once you are safely on the side of the road, then start assessing the damage. Usually, somebody in the group will stop with you. This is especially true if you ask. Often riders will check to make sure you have everything you need to change the tire. If you are less than spectacular at changing a tire (shame on you), some kind soul might stay behind with you to help you change it.
- As I mentioned above, conserve energy until you have about five miles left. Groups tend to get faster as the ride goes along. On the Inside-Out ride that I do, we cruise about five miles at conversational pace. We then hit it hard for 20 miles, then we cruise back in for five. Each ride is different. On some rides I have done, it’s a sprint right back to the store.
- Have fun! Although you are probably a bit nervous, especially if it is your first time riding in a group situation, just remember that everyone is out there to have fun. Other riders will be happy to let you know everything they can about the ride, what they are training for, etc., so you are sure to make some new friends along the way!
You Have No Idea How Hard This Is
Meet Valery Fedorenko. This is simply unbelievable. That is 130 pounds, people!
Kettlebells and Hot Yoga for Breakfast
I’ve enjoyed a few new “training” experiences recently that I’d like to share. First off, I attended my first hot yoga class when I was in Albemarle, NC, visiting my mother who was in the hospital. Even though the circumstances are less than ideal with my mom’s health, I did have the opportunity to attend my first hot yoga class at Albemarle Pilates and Yoga. The studio is owned by my old friend Cindy. She taught the class and is quite the yogini I must say.
It is very easy for me to tell when someone has found their passion in life (unfortunately I don’t know enough people who have found something they are truly passionate about) but it is quite evident that Cindy has found her calling.
At any rate, this was my first indoctrination into hot yoga. It was not Bikram Yoga, as apparently you have to carry a license and know the secret password to call it that, but it was definitely hot! She had three heaters in her yoga room along with 10-12 sweaty people in various phases of breathing. Although it was cold outside, the room got pretty toasty as folks started warming up, pardon the pun.
I am heavy sweater anyway, so my mat was soaked at the end, even to the point of my feet slipping in Warrior II. I did feel that I was able to do the poses easier than in a normal, “cold” class. It would be simple to assume that the heat helped, but I think the heat helped. I hope to get back to Cindy’s class at some point soon. I really like yoga and I always seem to crave feeling those stretches after I have done a class.
First Kettlebell Lesson
I also had my first ever kettlebell lesson. I call it a lesson because that’s really what it is. In kettlebells, technique is so very important that you do not refer to it as “training” or “lifting.” It is practice and practice only, thank you very much. I think that’s what appeals to me so much aboutkettlebells. They get your body into excellent condition from a functional strength and cardiovascular perspective. However, using kettlebells , especially the two exercises on which I will be most focused, the swing and the snatch, are as much a skill as are swimming and running, which I have mentioned before.
At any rate, since I have a goal of becoming RKC Certified at some point this year, I thought it best to consult one to let me know how my form was. Turns out it was much worse that I thought, but RKC II Tim Anderson had me swinging properly in no time. Tim also asked me to show him my rendition of the turkish-getup. Turns out my rendition of that was also completely wrong. Sounds like my experience in learning how to swim four years ago.
Tim spent an hour with me and it was quite productive. Much more productive, I can assure, that continuing to try to learn something so technical on my own. I look very forward to working with Tim next week on another session. My hamstrings are killing me today, but so far I’m no worse for the wear. I am starting on Tim’s protocol to become RKC Certified, which I hope to do in around six months give or take. We’ll see how it goes and how my body holds out, but so far, so good.
I have been reading blogs and web sites about kettlebells for at least four years now. I’m really excited that I finally decided to get serious about training with them and trying to help some folks out myself. I’ve mentioned several times on this site, but the bells are the best thing going as far as strength training goes — unless, perhaps, you’re a bodybuilder. If you are, and I have no problem with bodybuilders and used to dabble myself, you should stick with the same old same old for hypertrophy. If you want strength you can use and can apply to a bike, a powerful stride that doesn’t break down in running, or a more powerful core and shoulders too move more water in the pool, kettlebells are for you.
At any rate, more on my foray into kettlebell certification later. I’m glad the journey has begun!
Tidbits
I ran a 5K with a good friend of mine in Charlotte last Saturday, also on my tour to visit my mom. My friend has just taken up running about six months ago, and has already run five or six 5Ks. She is not very fast, but her form is good. She would do better by walking a bit more, but most new runners are all about running the whole way. New runners take note — your goal of running the whole way in a 5 or 10k (3.1 or 6.2 miles) is a noble one. However, you will go faster if you stop and walk for a bit. Just pick one goal and stick with it. You can’t have both!
At any rate, Melissa set a PR of 42 minutes. I ran the first mile with her and made her walk up the one big hill. It was wet and sloppy, as the rain was pouring. However, we trudged through it. I told Melissa she would have gone probably a minute or so faster if not for the mud and crappy conditions. She has come along way already. I would not be surprised if she decided to tackle a marathon before too long!
Iroman Canada Registration Fee … Buh-Bye.
My training has been sparse as of late, as I just seem to be lacking the motivation to run in the freezing cold. I didn’t used to be this way, I promise. I used to run right through the winter. At night, solo, around a big dark lake. I trained for a marathon right through the winter just last year.
This year, however, I have grown accustomed to my living room, letting babies crawl all over me by the warmth of our indoor heating. I registered for the White Lake 1/2 Ironman, but I think I’m skipping it. I think Ironman Florida, a late Ironman held in November, has done a whammy on my motivation this year. I am still going to race, but it will be sporadic and only when I feel like it. I have done two Ironmans in two years. I have also done three standalone marathons, five 1/2 Ironmans and many international and sprint distance races over the past four years.
A break from “racing” will be good for me, and it will allow me to train more with kettlebells, my absolute favorite training tool. I might even try to become RKC Certified. I’m sure it will be difficult, you have to snatch a certain amount of reps for time based on your weight, along with other brutal punishment. I have heard great things about what great people the RKC folks are, so I look forward to learning all I can from them.
I really think functional training is important for anyone who is looking to extend their ability to “race” well into their 60s and beyond, and I think using kettlebells is a great way to do this. Bodybuilding, or what most people call strength training, is not helping anyone, and it seems to me a lot of new triathletes, especially those who have lifted in the past, are now really doing all the wrong things. Seeing a line of guys doing curls and benching seems the silliest thing to me.
Kettlebells will make your core ridiculously strong, hamstrings, quads, glutes, back, arms, shoulders. The entire posterior chain is worked with the swing. It sounds ridiculous but I can tell you from just the tiny amount of training with kettlebells I have done, I’m leaner and stronger than I’ve ever been, and I used to be a body-building guy, too.
At any rate, triathlon is still my passion so I’m sure I’ll do a few races this season. My ultimate goal for this year, and I have no idea of whether it’s realistic, is to try and qualify for Boston at the San Antonio Marathon in November. My wife has family there, so the race would be kind of a family vacation wrapped into one. I will need a 3:15 to qualify as a 39-year-old. A more realistic goal would probably be to wait until I’m 40 this coming November. Then the qualifying time drops to 3:20. Realistic goals are no fun, however, so that’s the plan as of now.
I’m still planning to do some long rides and perhaps some fast ones during the week. I’m also going to run, a lot. I hope not swimming and cycling sporadically will open up some time for me to train with kettlebells as well as yoga. We shall see. Tops on my list is being a good husband and father. Next is progressing on my freelance consulting business. Next is this blog. Next is Boston and RKC. Triathlon and racing are next, so do not laugh as you pass me on the bike.
Our local training group, the Growling Geckos, have a our annual showdown at the Triangle Triathlon in July, so I will definitely do that one, along with a few more. Ironman Canada is out for now I’m afraid. I kind of panicked when I signed up in the first place, not realized how far away it was and how much it would cost to go, stay, race, etc. I also know much of a commitment Ironman training is, and how much it takes me away from home. With 23-month-old children who are just learning to talk and who are doing new things each day, it’s hard for me to be away for a minute.
Missing one of the twins say something or do something new because I’m out on a six hour ride is too much to bear for this guy at this point. The cost of getting to Canada, much less racing in the NCTS, is also bit prohibitive for the Cornwright clan at this point. We are making our ends almost meet, but they ain’t meeting just yet, so racing is far down on the priority list.
I am still very excited about providing some articles and making this blog a good of a resource for new triathletes as possible. I will also be posting my training and random thoughts on triathlon, endurance training, and my progress on a BQ in October. Possible RKC certification is something I’m definitely excited about, so I will post some of the training I’m doing with that here, too.
I’m meeting with a ocal RKC guy, Tim Anderson, on Monday, so I’ll let you know how that goes. He has a garage gym and he’s going to give me a session to see where I’m at. I’m hoping my form in the swing and the snatch is decent, but I have a feeling Mr. Anderson will have a few things to say about that. Stay tuned!
Crazy Vertical Leap!
Nobody every accused me of being able to jump. I always wished I could though. I thought this video was pretty cool.
Improve Your Running By Jumping Rope!
Check out the video below of me performing single-leg jumps with a jump rope. Jumping rope, and in particular single-leg jumping, is very helpful for building explosive leg strength and for correcting muscle imbalances in your legs. For example, when I first started doing these, I could comfortably do about five on my right leg, but only about two jumps on my left! As you can image, this was a bit disconcerting. Here I was, running 25-30 miles a week with one leg much stronger than the other!
This idea is not original, but doing this is particularly helpful for runners. I first learned of this from Tim Luchinske at his excellent blog, Jog Hard. He has a video there as well of him doing the same drill, and he is much better at this than me, not to mention an hour faster at last check in the marathon (3:30 to 2:30, or something ridiculous like that). I’ll let you draw your own inferences of there being a correlation.
After practicing this periodically over a few weeks, I was able to get both of my legs balanced and do it around 15-20 times with each leg. This exercise works all kinds of stabilizer muscles in your core as well! You will also notice my minimalist Chuck Taylors. In my opinion, people wear shoes that are way too over-corrective when strength/functional training. This is for a future post, but you should not wear running shoes while doing anything other than running! Don’t go to the gym and lift weights in running shoes, people! You are not getting the full range of motion in your calves and achilles and these, along with soleus, will stiffen and shorten, reducing the amount snap you get from them working in conjunction.
Tim’s protocol is below:
The first time you jump rope you should do:
Both Legs: ~30 jumps
Left Leg: ~15 jumps
Right leg: ~15 jumps
Build very gradually from there by doing 2 sessions per week and adding ~10 jumps per week.
Much more to come in the future on my opinions on footwear. Hear this, less is better! Anything with a flat bottom will make your feet stronger. Anything with a sloped sole, especially with a high heel, from tennis shoes to dress shoes, will make them weaker and not function like they were intended!
