Triathlon Jones

Posts Tagged ‘howto’

What to Expect on a Group Bike Ride — Group Cycling Etiquette

By admin On March 24, 2009 4 Comments

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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!”
7. 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.
8. 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.
9. 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.
10. 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.
11. 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.
12. 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.
13. 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!
14. 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.
15. 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.
16. 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.
17. 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!

10 Reasons to Complete Your First Triathlon

By admin On December 3, 2008 No Comments

Many people think that triathlons are the ultimate test of fitness. Images of Julie Moss staggering across the finish line in the 1982 Hawaii Ironman (see the video above) have probably contributed greatly to that idea. However, there are many triathlons that cover very short distances, relatively, so almost anyone can complete one. I have seen people of all sizes and shapes out there, including one particularly motivating individual at the 2007 Ironman Coeur d’Alene, Scott Rigsby, who was a double amputee. So, if you are considering getting involved in this great sport, consider a sprint or international distance race as your first. These are races that usually take 1-3.5 hours to complete. The following are a few reasons that you should do so:

1. All of your friends will think that you are in ridiculously good shape.

2. You will save money on going out at night, because you have to be up early to train.

3. You will have done something that probably 95 percent of the world’s population has not done.

4. Bodymarking is cool.

5. Races are very family friendly. Take the kids and let them cheer you on!

6. If you sign up around the first of the year, you have a built-in New Year’s Resolution.

7. Being able to swim 500 yards or so pretty easily is especially handy when your boat is sinking.

8. You will find out exactly what it feels like to run after riding a bike.

9. You will be cheered on, even by those that pass you.

10. You will be on top of the world when you cross that finish line!

[ad#ad-2]

A Guide to Starting Out in Triathlon

By admin On December 2, 2008 3 Comments

Many people consider triathlons to be one of the great tests of human endurance. A lot of sports-minded folks have seen or heard about the Ironman World Championships in Kona through the tape-delayed broadcast shown around the first week of December on NBC (the race is actually in held in October).

The Ironman, a 2.4-mile swim, 112-mile bike, and 26.2-mile run, is certainly a distance that most people can’t relate to, at least at first. However, the good news is that there are several different distances of triathlons that the average person can enter and comfortably complete with only a few months of training. Read on to learn more about the sport of triathlon and the things you should know before you sign up for your first race.

Distances and terrain vary from race to race, however, there are generally four different distances of triathlons:

Sprint

• 500-800 yards of swimming (pool or lake)
• 12-15 miles of biking
• 5K, or 3.1 miles of running

International (Olympic) Distance

• 1650 yards of swimming (lake, ocean)
• 25-30 miles of biking
• 10K, or 6.2 miles of running

Half Ironman

• 1.2 miles (2,200 yards) of swimming (lake, ocean)
• 56 miles of biking
• 13.1 miles of running

Ironman

• 2.4 miles (4,400 yards) of swimming
• 112 miles of biking
• 26.2 miles of running

It’s fairly easy to see what you are getting in to with each distance. Most people opt to start out with a sprint as it offers just a taste of what you can expect from the sport. There are, however, athletes that I know personally that started with the Ironman right off the bat. This is not what I would recommend, but if you are daring, have at it. It all really depends of what kind of shape you are in now and what your experience level is with each sport.

Again, check your local rec departments or do a search on triathlons in your area. I guarantee you will find a race that is appealing in proximity, distance, and price of entry. A word to the wise though … triathlon is a growing sport and races fill up quickly. I live in North Carolina and our state triathlon series, the NCTS, opens up its races right at the first of year. So, be attentive to when your local race season starts and be prepared to sign on the dotted line when you see a race that fits your schedule and budget.

Things to Consider

1. General Fitness Level. What kind of shape are you in right now? Are you active, or have you been more watching than doing? If you are in reasonable cardiovascular shape, you can complete a sprint triathlon in as little as four months of effort, no problem. You will need to work up to about an hour’s worth of steady aerobic activity, be it walking, riding a stationary bike, elliptical machine, whatever. Just get moving and give the individual sports of swimming, biking and running a try to be sure you like them. If have run before, taken a spin class

2. Training Plans. There are many books and web sites that offer fabulous training plans that will suit any athlete looking to complete any distance or race. Many of the these are free, some you can buy memberships to, and you could even go as far as hire a coach. Depending on what your goals are, you have decision to make. How much money are you willing to throw at your new hobby? How well do you want to do in your first race? Are you racing to finish, or do you have a specific time goal in mind? All of these will factor in to what works best for you right now. I would choose a plan, follow it to the letter, and finish your first race. Once you go through the process once, you’ll be better prepared for the triathlon addiction that ensues.

3. Bike. What kind of bike will you ride? Do you have a road bike, a mountain bike, or anything with pedals? If you do, you’re ahead of the game. If you have chosen a local sprint or international distance for your first race, the bike really doesn’t matter that much. Many people complete triathlons on all sorts of bike. Do your first one and see if you like it before you go out and buy an expensive triathlon-specific bike. You can find cheap bikes all over Craigs List, eBay, etc., if you don’t have one. You can also simply borrow one from a friend and do some of your training on a stationary bike at the gym. Keep it as simple as possible for your first. You will also need a helmet. These range in price from an adequate one for $30 at Wal-Mart or a sleek $150 model at your local triathlon or bike shop.

4. Swimming. Do you have access to a swimming pool or a nearby lake that will enable you to work on your swimming? Many gyms have small pools that will suffice, as will local ponds, lakes, etc., in warmer months. Swimming is often an obstacle that scares people about triathlon. Rest assured, though, that many folks start out in triathlon without being able to swim, period. They take lessons and often quickly learn to be a more than adequate swimmer. If you haven’t done alot of swimming in your life, it’s a good idea to take some lessons, or look into one of the fabulous swimming programs like Total Immersion. Swimming is mostly technique, so getting it right the first time will pay huge dividends down the road.

5. Running. How far can you run now? Have you run previously, say, over the last five or six years? The answers to these questions will need to be assessed honestly by you. It is perfectly fine to walk in a triathlon. I have seen many elite athletes walking in short races over the years. Running comfortably across the finish line is much more fun, though, I can assure you. Be prepared to work up to about four miles of running. If you can’t cover that distance now, don’t worry. Running is something that is a skill, much more than people realize. You can learn to be a better runner in a few hours by learning about proper posture, foot strike, cadence, etc. A book that I found immensely helpful in improving my running is Chi Running, which teaches you proper form and how to run from your core.

6. Gym Membership. Do you have access to a gym with a pool and stationary bikes or spin classes? This is a great way to train for a sprint triathlon in the winter. Many clubs offer triathlon specific spin classes, swimming classes, etc. You can go to your gym and do mini-triathlons anytime. It also gives you a good sense of how riding on a bike, then running for awhile feels, all in the comfort of indoor heating! A short run on the treadmill following a spin class is an excellent workout, and you have a built-in transition area in the lockerroom. Consider a gym in your area for convenient access to equipment and possibly new training partners.

7. Training Partners. Are you peers in to the sport? If so, you are in luck. If not, you need to get out and meet some like-minded individuals. Triathlon is a lifestyle, as you will soon see, and if you surround yourself with people who excel at the sport, odds are you will, too. I would be willing to bet that there are more triathletes in your area than you thought. Do a search on tri-clubs with your city and see what you come up with.

8. Online Resources. There are several online resources which offer excellent tips, advice and other resources that will help make your first race a snap. Visit www.trinewbies.com and www.beginnertriathlete.com and check out the forums these sites offer. Many of the questions you have will be answered right there. Also, to find a race near you, visit www.trifind.com.