Cycling Safety: Wear your Helmet

I'm writing this as a follow up to my entries on safety (here and here). Scooby from Scooby's Workshop posted the following blog entry on "#1 Most Important Safety Device" and made some compelling arguments for his point. Scooby argues that aware cyclists are most likely to be hit from behind, and if they can see the cars behind them, they are better equipped to avoid them.

I think he overstates this argument. Helmets are far and away the most important safety equipment you can have while cycling. Head injuries can be severe, even in low-velocity collisions, if your head hits something hard. As reported by LiveStrong:

Studies have shown between 45 and 88 percent of brain injuries could have been prevented with helmet use and that wearing a helmet could prevent as many as 85 percent of head injuries. [Citations at link.]

For instance, head injury is a major source of concern in low-speed auto accidents:

The present preliminary survey was of 56 accidents in urban traffic. 50 per cent of surviving motor-cyclists incurred head injuries. Soft tissue facial wounds were sustained by 38 per cent and fractures of facial bone and teeth by 11 per cent of the injured. The majority of the accidents occurred at speeds of 30 m.p.h. or less to riders of machines of small cubic capacity. (From PubMed.)

Similarly, if a cyclist's head hits the pavement, a car, or even a person and even at low speeds, his is much more likely to be injured than if he has a properly fitted helmet in place. Conversely, bike helmets protect in high-speed impacts as well. As this site argues, the cyclist is likely to have decelerated prior to striking the ground -- without a helmet that person is dead but with one, he may well be saved. Here's an excerpt:

Myth 1: Helmets do not provide any protection to the head in the event of head impact crash.
Fact 1: Every case-controlled study proves the exact opposite. A list of case controlled studies is included below.

Myth 2: You shouldn't wear a helmet because helmets do nothing to prevent accidents.
Fact 2: This is poor logic for not wearing a helmet.

Myth 3: "The evidence of the protective ability of helmets in the event of a collision with a vehicle remains unclear."
Fact 3: This is a favorite one that's trotted out often, most recently in the U.K. after a conservative leader David Cameron was spotted riding with his helmet dangling from his handlebars. It's true, that if a vehicle (or a bicycle) runs a red light the vehicle broadsides the bicycle at 50 MPH, a helmet is probably not going to save the cyclist. But in reality, most car/bicycle accidents are not of that type. Typically the cyclists will go flying through the air, an will be decelerating until they hit the ground, and at impact they will be going much slower than the vehicle that hit them. Bottom line is that helmets have a huge protective effect in many, if not most, vehicle/bicycle collisions. Isn't it funny-sad how these lobbying groups have learned all the code words and are able to ignore all the evidence with statements like "remains unclear" or "needs more study." Just like those that don't believe every scientist in the world about global warming.

The site also contains links to studies on head injuries and helmet use.

The National Highway Traffic Safety Administration has established guidelines for the manufacture and proper use of helmets:

On March 10, 1998, the CPSC published a final rule establishing 16 CFR Part 1203, Safety Standard for Bicycle Helmets, which applies to bicycle helmets manufactured after March 10, 1999. The interim mandatory standard that went into effect on March 17, 1995, continues to apply to helmets manufactured between March 17, 1995, and March 10, 1999. The standard mandates several performance requirements including:

• Impact protection in a crash: The standard establishes a performance test to ensure that helmets adequately protect the head in a collision or a fall;

• Children’s helmets and head coverage: The standard specifies an increased area of head coverage for children age 1 to 5;

• Chinstrap strength: The standard establishes a performance test to measure chinstrap strength to prevent breakage or excessive elongation of the strap during a crash;

• Helmet Stability: The standard specifies a test procedure and requirement for a helmet rolling off a head during a collision or fall; and

• Peripheral Vision: The standard requires that a helmet allow a field of vision of 105 degrees to both the left and right of straight ahead.

In addition, helmets meeting the standard must have labels indicating that they comply with CPSC requirements. 

Learn how to fit a bike helmet at the Palo Alto Medical Foundation's website.

Scooby argues that avoidance is better than protection, and maybe in a perfect world he'd be right. But even when you see a car which might hit you, you may be powerless to do anything about it. (For instance, a parked car jams its door into you, shoving you into traffic.) Bike helmets can save you, even when you cannot save yourself.

Thus, while you probably should get a mirror, you should never ride in traffic without a helmet. Never ever. Thus, helmets are the #1 safety device for a bicycle.

Absolute Beginners: Fortune Favors the Prepared

A bicycle helmet saved my life.

This helmet:

Figure A: This is the Helmet

I was doing my ordinary ride: Bear's house to the Nimbus Fish Hatchery on the American River Bike Trail. Usually that ride is 2 hours and 33 miles. On Friday, it turned into a 12 mile one-way ride. You can click the link or the web widget, below. The route ends, essentially, where I crashed.

Actually, I'm totally guessing that I crashed, because I don't remember the 5 minutes before the route ends, or the 10 minutes following. I can only surmise that I crashed because my face was battered and bloody:

Figure B: My Bloody Face

The next thing I remember is hearing someone telling me that I couldn't get back on my bike. I can't see the person in my remembering, but I can hear him. The next thing I remember after that was being helped to a nearby road by two nice guys who ended up being paramedics (not there on official business but getting in some exercise). They wisely asked me to sit and call Davey to come get me. Davey came and took me home.

Here, I'd like to give a serious shout out to the two fine gentlemen who assisted me. At the time, I didn't have the capacity to get their names, but one of them named Conner wisely took my number. I know he's gonna read this, so: THANK YOU CONNER! Its the spirit of sportsmanship that keeps my faith in humanity alive!

Now the question is: what happened? Well, looking at the map, I know I was in the midst of a turn on a bend in the trail — a turn I've taken many times in the past. I was going about 15 miles per hour on a turn I usually take at around 17. It had just rained, so the roadway appeared damp, but not wet. It was about 54º F, so it couldn't have been icy.

Still, somehow I managed to end up on my face, needing assistance.

The more I think about it, the more the pattern of damage leads me to the conclusion that my wheels slipped out from under me because of slick conditions. My face was damaged on the side I would have been leaning. The chain of events I surmise are as follows:

1. I entered the turn without braking and steering appropriately (thrusting out with the outside leg) as I usually do. (Evidence: my habit.)
2. My wheels hydroplaned on the newly-wet surface. (Evidence: my observation and the recent rainfall.)
3. I tumbled forward onto the pavement and hit the corner of my helmet hard. (Evidence: The helmet was damaged in only one spot. (See Figure A, green circle.))
4. The helmet bore the brunt of the impact, even though the styrofoam doesn't appear deformed. (Evidence: the helmet must have hit first as it is the only damage showing slide marks; the contusion under the helmet is the least of the wounds, and was nearly healed the day after the accident. (See Figure B, green circle.))
5. I slide forward onto my face after the helmet did its job. (Evidence: the wear marks on the helmet show sliding, but my face doesn't show slide marks.)
6. My bike fell away in the opposite direction and landed with little slide. (Evidence: the bike showed only very minor damage to the right shifter.)

Had I not been wearing a helmet, I surely would have had a much more traumatic blow to the head. The moral of the story is: WEAR YOUR HELMET! I've blogged about this before: helmets save lives!

I'm not going to proselytize but if I see you riding without your helmet on, I'm going to point at you and laugh. So be prepared.

If you found this article useful, please consider a donation of $5 or more to my AIDS/LifeCycle ride. Click "DONATE," above.

Love,
Your Bear

PS: should look at the end of the ride, you can see where I impact...my speed goes from 15 mph to 9:


Over the next couple months, I'm going to write a few articles with the lead-in title "Absolute Beginners," explaining some of the basic principles of cycling. Most of the information is stuff I've learned from other cyclists, bike shop mechanics, classes I've taken, and Google searches. Please help me out and comment with corrections, additions, or supplements which will help my readers learn about how to operate their bikes!

The Sober Truth About Bicycle Safety

Before my planned post on the joys of cycling to end HIV and AIDS stigma, I have to pause for a safety PSA. The Sober Truth is that cycling is dangerous. 677 cyclists were killed in 2011 and 48,000 were injured. These stats remind me of recent events:

Nude cycling is hot, but wear a helmet!
(Image Credit.)

• I fell twice and my helmet saved me from serious injury.
• A fellow ALC rider's brother crashed, requiring facial surgery.
• A Tour of Palm Springs rider was killed by a truck when she ran a stop sign.

Evidence supports helmet use for cycling safety. (See my prior post on helmets for citation.) Yet resistance to the use of helmets remains high.

I see riders at all levels — racers on carbon, hipsters on fixies, grandmothers on cruisers — thinking they're the bomb for riding with their hair blowing in the breeze. But at the risk of sounding authoritarian, I say that such riding is irresponsible. If you don't mind the risk of injury or death, what about your loved ones?

I'm not alone. the National Highway Traffic Safety Administration says:

All bicyclists should wear properly fitted bicycle helmets every time they ride. A helmet is the single most effective way to prevent head injury resulting from a bicycle crash.

(See the NHTSA document DOT HS 81 743.) Your helmet will probably save your life some day...and you won't even know that you hit your head until you see the impact site on the helmet. (As the Bicycle Helmet Safety Institute says: "Did you crash it? Replace!")

Manitoba has this to say about helmets and safety:


Protect your nut and you're more likely to survive.
Love, Your Bear

Training: Conditions to Prepare For

Training is key to long distance cycling...and training is half the fun. Even if you don't ride every day, or prepare aerobically for the event, there are still lots of things you can do now to prepare for the AIDS/LifeCycle 12.


Here's a check list of things to prepare for. If you don't want to read all my comments, just remember that nothing will prepare you for each of these better than experiencing them for yourself. (But there are lots of helpful links in the text.) (Enjoy the video; the first ALC 12 fundraising video I've seen on YouTube...what a go-getter!)

1. Daily Riding: Few of us have time to do a 50 mile ride during the week, so do it in pieces: commute on your bike. If you commute 10 miles per day, that's 50 miles per week! Daily riding for any distance provides confidence of experience, added physical strength, and practice with the technical skills listed below. Get out of your car and commute on your bike. (Bonus: no more cardio at the gym!)
2. Distance: Finishing a difficult ride is gratifying and each ride increases experience. To ride 60 to 100 miles well, you have to practice. Start with easy and familiar terrain and add miles in small increments. Avoid a new ride with unusual challenges when selecting your first long ride. However, you can get a great experience on an organized ride either for charity or with a group of friends to support and encourage you.
3. Consecutive Distance: Once you're ridden your first century, you're not done. Try to pair it with a 60 mile ride on consecutive days. Such challenges will prepare your muscles for future rides, improve your stamina, and boost fat burning.
4. Inclement Weather: Learn to ride in all conditions — and learn to care for your bike in all conditions. Successfully changing a flat during an unexpected rainstorm and then finishing the ride will make you feel like a cyclist rather than a bike rider!
1. Heat and Sun: Prepare with electrolyte to replace lost salt, sunscreen, sun sleeves, a hat for under your helmet, and lots of water. Drink constantly and before you feel thirsty; eat before you feel hungry.
2. Wind: Sunscreen, chapstick, and a windbreaker are invaluable. Cycling windbreakers are gossamer and outrageously expensive high-tech devices, but pack small when removed. See "Terrain: Flats, False Flats and Headwinds/Crosswinds, and Tailwinds" below.
3. Cold: No one wants to wear bulky clothing on a ride, but cold-weather riding can lead to hypothermia and that is such a ride killer. (Google "hypothermia and cycling," there were so many links.) So dress for the descents not the climbs. If you think there won't be wind, you might be OK with a thin jacket or windbreaker. But if its cold and windy, you'll need something more. But even winter cycling jackets are thin (though less packable). Plus you can get cycling leggings, winter sleeves, and insulated bike shorts which can be removed if the weather gets nice.
4. Rain: Combined with cold and wind, rain will cause hypothermia. Prepare with quality cycling gear, and avoid stopping until you can be someplace warm and dry. Once you've  mastered how to ride and stop in the rain, you'll feel invincible.
5. Terrain: Practice your technical skills by focusing on a particular type of terrain, even though rides often offer a variety of terrain types. For instance, vary rides between a short 25 to 40 mile hilly ride with a flat century. Then evaluate your skills to improve your performance.
1. Rolling Hills: A series of short climbs followed by short descents (but one man's rolling hill is another man's mountain). Some routes with rolling hills make you feel like you're flying (Paradise Loop in Marin), while some feel like death-marches. See the section on shifting, below.
2. Climbs: Don't fear climbs. Just ensure all your gears are in working order. Once you're on the hill, mentally break the climb into chunks. Use flatter sections to catch your breath. Avoid stopping on steeper sections; restarting on a steep ascent is challenging. Also avoid walking to the top as that can undermine your confidence — go slower, and prepare by reading some climbing tips.
3. Descents: A descent on a windy, tree-lined, narrow country road can be a harrowing experience or it can be an amazing rush. Know your skills and know the road; slow down if you're unsure of either. There's no shame in riding your brakes, only learn how to properly do so before you ride. Improper braking can send you over the handlebars on into the hospital.
4. Flats, False Flats and Headwinds:
1. Flats are often deceptively easy. But unlike rolling or hilly terrain, constant pedalling is required to create forward momentum. Going for 20 mile non-stop on such terrain can be draining, especially at speed. Learn to pace yourself.
2. False flats are really subtle up-hills. If it looks flat but there's no wind, you're probably really riding up hill. Check your altimeter.
3. Headwinds: The winds can be deceptive; you might not feel any wind at all and still be in a headwind. So if you're struggling on roads which are usually easy for you (and you're not bonking) there's probably a headwind. Learn to ride in headwinds.
4. Crosswinds can be worse since you can't manipulate your riding position to avoid the wind when your broadside is exposed to it! Learn to ride in crosswinds.
5. Tailwinds: Everyone loves a tailwind! If you feel like you're flying on a road you've been struggling with, go ahead and attribute it to your months of training and how righteously you kick ass on the road. We all do. (But here are the maths on cycling aerodynamics.)
6. Urban Riding and Traffic: Read my posts on safety, read my posts on riding in traffic, and wear your helmet! The gist is: urban riding will teach you how to stop quickly, how to stop frequently, how to ride in traffic, how to avoid pedestrians, how to signal, and how to leave your road rage at home.
7. Country Riding and Isolation: Read my posts on nutrition and cycling. Know the locations of parks for water and restrooms, convenience stores, or other similar locations on all rides, but especially on country riding. Avoid riding alone when going out into the middle of nowhere!
8. Technical Skills and Obstacles: This is a huge topic and involves: riding with others signaling to other riders both your intentions and road hazards, avoiding obstacles, weaving, bunny hopping, riding very slowly, unclipping quickly, starting from a stop on both steep descents and ascents, and many other things.
9. Endurance, Nutrition, Muscle and Core Strength: In addition to long rides and climbs, building muscle and especially building your core will help you feel like a winning cyclist. I'll write more about this topic. And re fat burning: The less you have to push uphill, the easier it is!
10. Early Rising: Learn how to get your ass out of bed. The best way to do it is to make a plan to meet a friend for an early morning ride. To make it easier, get your bike and gear ready for the next day and have coffee or breakfast waiting for you when you wake up.
11. Cornering: Cornering is a technical skill requiring its own entry. Look for an upcoming post all about cornering. 
12. Shifting: Don't be shy to shift. Your bike has 18 gears. Use them.

Packing Slip

I wanted to write a post about packing, but in reality, I suck at packing. Getting my bag together takes me days and lots of fretting. But following the helpful advice of others made getting ready each morning (I woke up at 4:00 a.m. every day) so much easier, even though my bag looked liked a bomb hit it at the end. So, instead, I refer you to the experts.

I recommend you read these articles before you start getting everything together. That will help you avoid buying the wrong things or buying too much.

1. WHAT to bring: So, as to what to bring, the AIDS/LifeCycle website also has a packing list and tips on what to bring on the ride.
2. HOW to bring it: As to how to bring it, read last year's blog post about packing (reposted from the smugmug packing clinic) — follow the link to the very useful slideshow showing packing steps.
3. TIPS to make it easy: This year our guest blogger is Terri Meier of the South Bay Awesome Ahead with her most excellent list of packing tips (follow the link for the text document, reproduced below). (I add a couple extra tips, below.)

In addition to the packing list and information provided on the AIDS/LifeCycle I put together some tips that focused on little things that made my ride easier or more enjoyable.  Most of my tips were picked up from other people, so I can't claim to have thought them up, but I have tried them out and found them helpful.  An invaluable resource is the illustrated packing guide [same packing guide I used] created by So Cal TRL Chris Eisenberg.

1. You are bound to need something that you didn't pack so stop worrying about it. You'll be amazed by the kindness of strangers and your own ingenuity. If those don't work, bust out the credit card.
2. Zip ties work well for securing things to your helmet, and when all else fails duct tape will hold a seam together or hold up a hem.
3. Even if you aren't a regular journalizer, bring a small notepad and pen to jot down your experiences and impressions or capture the contact info of a new friend. Using your mobile electronics on the ride may not be a viable option, so it's good to have an old-school backup.
4. While you won't need to carry your whole wallet with you, it's a good idea to carry a few essentials: ID, Credit or Debit card, Medical Insurance ID, and cash for "treats" like artichokes, cinnamon rolls, etc. I always carry mine on my person, in case I'm separated from my bike.
5. A small stash of first aid supplies can save you a lot of time and hassle, as well as save the ride some money. I bring plenty of ibuprofen, some Benedryl (good for allergies and as a sleep aid), band-aids, anti-bacterial ointment, eye drops, and a few doses of other over the counter remedies.
6. Identify your small valuable items, like cameras and cell phones with your name, participant # and a contact phone #. I used a fine tip permanent marker on scotch tape and put it on my camera batteries, and phone battery.
7. Resist the urge to overpack — but there are a few "spare" items you may want to bring, like sunglasses, gloves, lip balm, and for me, my rear-view mirror.
8. While Gatorade and snacks are available at rest stops, if you have been using specific endurance or recovery nutrition, you'll need to bring your own supply.
9. You don't need to bring a lot of "camp-clothes," but make sure what you bring is layer-able. It can easily be 90 degrees when you get into camp, and 55 degrees by the time you finish dinner. Count on it being windy too.
10. Pack plenty of sunscreen and lip balm with sunscreen. You'll want to apply liberally and often while riding. But you may want to also bring moisturizer and lip balm WITHOUT sunscreen to help soothe and heal the windburn after the sun starts to set.
11. A tote bag of some sort (I use a string bag so I can wear it like a backpack) is incredibly helpful in camp. You'll be amazed at the distance between the tents, and the showers, and nothing ever seems to be laid out in a logical way. The fewer things you have to keep track of, and the fewer trips you make back and forth to the tent, the better.
12. Pack as many "Thank You"s as you can manage. Luckily, they don't take up much room. Hand them out liberally. Just like one crappy hill can ruin your day, one crappy rider can ruin a roadie's. I'm not saying you need to fawn, just do your best to appreciate the efforts of others, because most of them are working hard to make your day fabulous.
13. Many duffels look alike, help yours stand out in the pile outside the gear truck by adorning it with something colorful both on the top, and on the end - bags get stacked, so you may not see your marker on the top. For the safety of our roadies, please make sure that it isn't something that will get snagged, can break, or may have sharp edges. Pompoms are always nice.
14. It's really worth it to bring something to hang outside your tent (using binder clips) to help identify it. One year I had collapsing paper lanterns, but flags and other kinds of decorations work well. Just keep in mind that most camps are windy in the afternoon/evening. Big Lots or dollar stores are great sources.
15. OK, so this isn't exactly a packing tip, it's more of a camp life tip. I found that my glasses got amazingly grubby during the day by way of numerous applications of sun screen, sweat, road grit, etc., so I wore them into the shower where I could use hot water and soap to get them good and clean.
16. If you like your cold beverages cold or hot beverages hot, consider bringing an insulated container for use in camp. I'm not picky about my water, so I just used my bike bottle in camp, but the insulated coffee cup ensured that my "not really coffee" was at least hot. Bonus tip - Put some hot water in your insulated coffee cup to pre-heat it, then dump it just before adding your coffee or tea.
17. I tested out my sleeping bag, pad and travel pillow by sleeping one night on the floor. I learned a lot.
18. Choose your "camp shoes" carefully. Open backs so they are easy to slip on and off for midnight porta-potty runs, and closed toes to protect from uneven ground, wet grass, and a million toe-stubbing opportunities. Pack them so they are immediately accessible when you pick up your bag, and put them on right away. Traipsing through camp in bike shoes is a pain.
19. A great way to stay organized is to pre-determine each day's riding clothes, and pack them in a 2gal zip lock. The less thinking you have to do each day, the better. You can squeeze the air out of each bag so it packs down smaller, and by putting your worn clothes back into a zip lock bag, it prevents cross funk-ination.
20. Your tent makes a great clothes line for drying your towel and anything you decide to rinse out en route, but regular clothes pins just aren't strong enough. Metal binder clips (the jumbo 2" kind if you can find them) work much better. But be warned, if the item is really wet, they may leave rust stains.
21. If you drink coffee in the morning, you'll want to arm yourself with some of Starbuck's VIA instant. Unless something has changed since last year, what they served could barely be called coffee, and the VIA is way easier to deal with than a french press.
22. This may not work for everyone, but I found that I used completely different stuff for my evening shower than I used to get ready in the morning, so I created a "Shower" toiletry bag, and a "Morning" toiletry bag. This made them easier to pack & limited the amount of time I had to shuffle through stuff looking for what I wanted.
23. Carry your water bottles, helmet, and other bits you don't want to leave on your bike (like the computer or lights) in a plastic grocery bag to day 1. You can stash the bag in your pocket or seat bag. Having a bag to carry that stuff will make life much easier, and reduce the chance that you'll drop or lose something. Pack a spare bag in case the first one tares (which it will).
24. Contact Lens cases are great for carrying small amounts of creams or gels, like sun screen or chamois butter, or even pills. They wash out well, are easy to fill from a larger bottle, and are designed to be water proof. 
25. Get yourself a 55 gallon garbage bag (aka Drum Liner) for covering your luggage each night. They take up almost no space in your bag, and will allow you to store your bag outside the tent without it getting all dew soaked. You may even want to bring a spare in case the first gets torn.

I do have a few tips that I figured out for myself.

• Phone Charger: The solar panel charges don't work as well as you think. Test it out or use a pre-charged battery pack to charge your phone. I have this one and it works well.
• Clean Cycling Clothing: Bring shorts and a jersey for each day. Don't plan on re-wearing yesterday's smelly jersey.
• Pack Towel: Don't cheap out. I bought the cheapest one I could find, and it stank after one use. Get a large-size microfiber, antimicrobial towel. I just got two for about $20 each on Amazon.
• Warm Camp Clothing: It was like 40º one morning. Make sure you have a wool cap, sweater or sweat-shirt, non-cycling gloves, jammies, and warm socks. I ended up buying the ALC branded stuff — which I like, but was kind of expensive.
• Warm Cycling Clothing: Day 2, 2012, was cold. Very cold. Windy and rainy. The route was closed, and many cyclists had hypothermia. I finished the day with few problems because I had arm warmers and a thin Goretex jacket on. Insufficient for the weather, but more than many riders. Glad I had it. [This item deserves its own blog post. Remind me.]

OK, that's it for now. Read and follow these tips and you should be OK! And thank you to Terri Meier!

Love,

Your Bear

Absolute Beginners: Relearning Steering

When we first learned to ride bikes as children, the two most trying ideas were remaining upright and steering. Balance came quickly, and with it a gut instinct about how to steer. Once dad took the training wheels off and we were darting up to the neighbor's house (without a helmet, gloves, or a clear sense of which side of the street was correct), who knew that any more needed to be learnt?

As adults taking up the sport, that question may return: I know how to ride a bike, why should I think about steering? The answer is that making a few conscious changes in the way you handle your bike will make your rides safer, faster, and more enjoyable.

I wrote an extensive piece on cornering; The steps are outlined in the post, but I repeat them in brief here for convenience:

Look into the turn. Choose a line for the widest-possible but safest turn. Gauge your speed and brake before entering the turn. Lower your outside foot and press down, driving your foot toward the ground. As needed, apply gentle pressure forward to the inside handlebar. If you're riding too fast, lean into the turn to keep your line.

In this post, I want to emphasize: focus on controlling your bike with your foot by driving it down toward the ground.

Figure 1: Eyes up and looking at the exit to the turn. Original Image Credit.

Generally, counter-steering is accomplished by getting your bike to lean in the direction of travel. Motorcyclists accomplish this by gentle pressure on the inside handlebar and by actively leaning into the turn. While you can do the same thing on a bicycle, that technique can make cyclists feel wobbly and cause unnecessarily and too-early braking.

Instead, as I learned at the Savvy Bike 201 Clinic, focusing on driving your foot down rather than pressing on the handlebar keeps your center of gravity over the bike making you feel much more stable and in control of the turn.

This is not an easy technique to master, even once you've figured out how to accomplish it. That's why its important to think about the steps and practice them consciously on each ride: train yourself out of habit, and into proper form. Here's a nice video demonstration of the technique.

There's so much more to discuss. How to choose your line? Why not brake in the turn? When to lean your body? I'll address each of these in future posts.

As always, please leave your notes, corrections, or suggestions in the comments!

Love,
Your Bear

Over the next couple months, I'm going to write a few articles with the lead-in title "Absolute Beginners," explaining some of the basic principles of cycling. Most of the information is stuff I've learned from other cyclists, bike shop mechanics, classes I've taken, and Google searches. Please help me out and comment with corrections, additions, or supplements which will help my readers learn about how to operate their bikes!

The Perfect Ride

A friend called cycling "a cult" today on Facebook. I said, "no, no, its not a cult, its a drug!" And its like a drug in that its addictive, you want to sell it to your friends, and if you miss a day you totally feel it. The difference, of course, is that cycling can do little but improve your life. This weekend many of my friends were out riding for fun or commuting, training for the AIDS/LifeCycle and just riding in events and on their own for fun and recreation.

For instance: my boyfriend rode 7 miles to a party from our house; another friend rode 30 miles on the American River Bike Trail; my training buddies and I rode 100 miles in the Wine Country Century — after a two hour car commute; other ALC mates rode 125 miles on Saturday near their hometown; and the luckiest rode 200+ miles for a full weekend of cycling in totally different counties. The thing about it is, they all report the same thing: "that was the perfect ride."

Not to say that there aren't problems. From time to time, all cyclists have troubles and doubts. But few committed cyclists fail to solve them and move on. I've blogged about these in the past:

Image from http://ryansdream.com.

1. Mechanical issues. If you want a great ride, you have to learn to change a flat and when to take your bike in for service. (Or when to learn how to service it yourself!)
2. Safety issues. Riding without a helmet, in the wrong lane, and disobeying traffic laws is a sure path toward organ donor-ship.
3. Skill issues. "Am I doing this right?" "Can my bike handle that descent?" "Can my body handle that climb?"
4. Time issues. Distance riding takes a big bite out of every weekend.
5. Self-consiciousness issues. There are always riders better than you.

Oh, and weather! Saturday the temperature averaged 90º under the hot sun in most of Northern California. But on Sunday, the temperature plummeted and it rained in the coastal counties. A smart cyclist is prepared for these things!

Cycling is one of the few sports you can accomplish despite the weather, leaving from your front door or starting hundreds of miles away, alone or with friends, recreationally or with a purpose. Every mile ridden is a mile you weren't driving! And because you're not in a car, every ride is a perfect ride! So keep up the good work and don't let the doubts be a barrier!

Love,

Your Bear

Heat Stroke: How to Cycle in Hot Weather

Daily temperatures in Sacramento rarely dip below 90º in July and August — an 80º day is considered chilly here. Recently we've have temperatures pushing 110º, a rarity for Sacramento, but not unheard of. I see a 10 to 15% degradation in my performance when the temperature is above 90. So I'm wondering if there's a way to really chip away at that degradation and get up to 100% even in the hea
t of the summer.

The question is, how do you maintain your training schedule in that heat? Its not easy! There are obvious tips that occur to me off the top of my head:

• Ride early;
• Ride at night;
• Drink plenty of water and electrolytes;
• Eat salty food;
• Wear a hat under your helmet and wear plenty of sun screen; and
• Practice, practice, practice!

...to name a few. Conspicuously off the list is taking breaks, even in the shade. You'll see that moving is key to remaining cool while cycling on a hot day. And that's because moving makes you sweat.

According to the on-line magazine Active, there are four ways your body dissipates excess muscular heat, making prolonged summer cycling possible: "... conduction, convection, radiation and evaporation." Although the article doesn't come out and say it, sweating is the key to each of these. And that means two things: moving and hydration.

Moving increases your exposed skin, aiding radiation. Moving creates its own wind, aiding in evaporation. Moving brings hot fluids from your core to the outside, aiding conduction and convection. Most importantly, moving makes you sweat which then evaporates off your skin — and evaporation is the key to the process:

Sweat is mostly water, and molecules in water are in constant motion. The temperature of water gives us an idea of the average motion of the water molecules. Each water molecule bounces off its neighbors, sometimes gaining energy from the collision, and sometimes losing energy to other molecules. At any given time, however, some molecules carry more energy than others. That is, most molecules will have temperatures close to the average, but some will be much hotter or colder than the average on occasion. 

When water evaporates, some of the molecules fly out of the liquid into the air. Hotter molecules have more energy and are moving around faster, which means that they are more likely to fly away and leave the cooler molecules behind. The evaporating molecules in your sweat actually carry the heat of your body into the air. [From American Institute of Physics.]

The lesson is: taking a break may be necessary if you're fatigued, but its not going to cool you off on a hot day!

Hydration is equally important in this process: you can't sweat if you're dehydrated:

While sweating is necessary to help cool the body, the production of sweat comes at the expense of your body fluids. As much as 1 to 2 quarts of fluid per hour may be lost as sweat while cycling in very hot weather. To help you understand the seriousness of this, the loss of as little as 2 to 3 percent of your body weight due to dehydration can impair exercise performance. [From Active, p2 for additional tips.]

My large water bottles hold 25 oz. each. Since, according to this estimate, I'm losing 32 to 64 hours per hour, I have to drain both water bottle each hour I ride. That's a LOT more water than I usually drink!

So for me, for now, I'm going to try to drink a LOT more water on my hot-weather rides.

Love,
Your Bear

Plan for a Successful Ride

Whether you're riding in the AIDS/LifeCycle, some other multi-day distance event, or just want to improve your cycling, its a good idea to form and stick to a plan. If you're starting to plan now for your June ALC ride, you're smart and can be ready to ride every mile or every mile that you can. As you begin, here is a list of things to think about as you progress through the training season.

Sexy Mustache Riders eating yummy
Pismo Beach cinnamon buns

1. Time Commitment. A commitment of three sessions per week, increasing in time and duration, will go a long way to the fitness levels you need to ride all 7 days (and most or all of the 545 miles) of the ALC. It will not be enough to attend one ALC training ride per week. As the season progresses, you'll need to up your weekly mileage. (Read about an 8-week program at humankinetics.com.)
2. The Right Bike. Getting just the right bike can take some planning. Questions to ask your bike shop are: What is the correct size for me? Which components are best for my price range or commitment level? Will I be able to upgrade the pedals or swap out handle bars to get a correct fit? You might want to try out several bikes and get advice from a professional bike fitter before buying.
3. Bike Fit. If you just bought a bike or if you're riding more on an existing bike, you may still find little aches and pains popping up. If that's the case, you will need to see a professional bike fitter. With minor adjustments based on your proportions and riding style, the professional bike fitter will make your ride more enjoyable and help you to ride longer.
4. Nutrition and Hydration. You'll need to have water and electrolytes with you on every single ride. That means two water bottles, minimum. Also, as your fitness levels increase, so will your nutrition needs. You will want to make sure you're getting enough calories, and that those calories have the right balance of macro and micro nutrients.
5. Hills. To be properly prepared for a ride like the ALC, you'll want to make sure you get in significant hill training. Its not enough to ride comfortably on the flats. Nearly every day of the ALC (even the "easy" 40 mile day) has some climbs which challenge even the veterans. (Do you really have to train? Yes. doitforcharity.com.)
6. Weather. The staff of ALC guarantees that the weather will be mild and sunny, with tailwinds the whole way. And if you believe that, I have a bridge in Brooklyn to sell you. It will be windy. It will be cold. It will be hot. It may even rain. Find the joy in these things, but also prepare yourself for them. This is probably the single most important reason to start training now: its hot and will be cold. If you wait until March, you may miss that experience.
7. Recovery. With every plan, you need to make sure you build in sufficient recovery time. That is where you build muscle and absorb the lessons you'll learn from training. (Got this idea from Year-long training plan from bycling.com.)
8. Goals. Unless you know where you're going, its hard to get there. Set achievable goals for speed or distance, and let me help you to achieve them! (Got this idea from Racing cycling plan from cyclingtips.com.au.)
9. Group and Solo Rides. For fun and safety, make sure you're getting in both group rides and solo rides (even on group rides you may end up spending some time alone, its necessary to be self-reliant. (Tip of the helmet to cycling-inform.com.)
10. Safety. Learn and know the safety rules for your every day rides and for the AIDS/LifeCycle. Once you absorb them, you'll scoff at those who ignore them. (Learn more at aidslifecycle.com.)

This is a lot to digest. Over the coming weeks, I'm going to blog about preparing yourself for the ride on each of these points. If you think of others, please let me know. Also, peruse my prior entries, as I've hit on most of them. In the meanwhile, I've added a couple sites in the list above with information about training plans; I hope you find them useful.

Love,

Your Bear

Cycling Etiquette is For Safety

Every time I ride in a non-ALC event, I have to learn the hard lesson over and over: no one likes being told they are cycling unsafely, even when they are. However gentle the reminder, I always manage to piss someone off. Is the admonition not to pass on the right such a stinging blow to the ego? I suppose it is considering the reactions I've gotten!

CJ and me; Photo by CJ Julian.

This past weekend I rode in the Tour de Palm Springs, a charity ride with multiple courses of varying length. There were, according to the volunteer who checked me in, over 8,000 pre-registered riders and an expected 2,000 additional riders. That's an astounding 10,000 riders! I did the century, and from what I could tell no fewer than 2,000–3,000 riders did that route with me, and it felt like we were all on the road at the same time.

Despite some killer headwinds (followed by even more killer tailwinds!!), I did not observe anyone injured or stranded. Still, for all 100 miles, I could count on one hand the number of people who engaged with their fellow riders.

Few people said "good morning" as they passed, let alone calling out "on your left." Often, the entire travel lane was crowded with buddies riding side-by-side, requiring passers to enter the oncoming lane. Few people announced when they were on your wheel, but expected you to know they were there.

What does this mean? It means that we who care about this sport have to check our own egos and spread the word that friendly cycling is safe cycling. Keep admonitions to a minimum, but make them pointed and clear. Make sure to follow the general rules of etiquette ourselves. And remind our new rider friends to ride as safely as they can before they go out on the road.

And for me it means keeping cool and keeping my comments to a minimum.

Just for completeness sake, here is a simplified version of the ALC safety rules:

• Obey all traffic laws, traffic signals and signs — and stop at all stop signs.
• Ride as far to the right as is safely possible. 
• Ride defensively, predictably and stay alert; assume car drivers cannot see you.
• Always wear your helmet when on your bicycle.
• Ride single file and leave at least one bike length between you and the rider in front of you.
• Communicate your intentions and potential dangers with hand signals or by calling out in a loud, outside voice.
• Look behind you before passing to make sure it is clear.  Pass only when it is safe to do so and pass only on the left.  When passing, call out loudly, "On your left!"
• Never wear headphones or ear buds while on your bike.
• Control your bicycle: Keep at least one hand on the handlebars at all times.
• Be courteous and respectful of others. We are a diverse community. Please be thoughtful in your conduct and choices, and sensitive to the feelings of your fellow participants. 

Not all these rules make sense all of the time, but in events such as the Tour de Palm Springs — and the ALC, of course — they are very important.

Happy Valentine's Day,

Your Bear

Absolute Beginners: Ten Rules for a Civil Ride

In cycling, etiquette means safety. For the AIDS/LifeCycle, the rules are laid out in the infamous Safety Speech. Other organized rides have similar rules to guide civility, for instance see the rules at ms150. Other sets of rules are available, such as the over-wrought (tongue-in-cheek?) Rules of the Velominati.

But the rules are only as useful as your preparation before your ride or your ability to recall them at key junctures. So, I've paired them all down to ten.

Image Credit: Cannondale Facebook group.
Thanks, André.

1. Wear your helmet at all times. (Safety is an etiquette issue because unsafe riding may interfere with another cyclist's ride.)
2. Dress appropriately. (Inappropriate dress — non cycling clothing which cannot be layered for weather — can delay or end rides. Wearing a team kit you did not earn is just rude.)
3. Maintain your bicycle. (Poorly maintained bikes are prone to mechanical issues and are just plain ugly to look at.)
4. Obey traffic rules. (Bicycles are vehicles under the California vehicle code. You can and will get a ticket.)
5. Ride predictably. (Pay attention to traffic and other cyclists. Maintain a straight line; don't bob and weave. Pass only on the left. Look behind you before passing.)
6. Announce your intentions. (Use hand signals. Call out: "Behind you." "On your left." "Debris in the road." "Stopping." "Slowing." — in a loud, outside voice. These work to keep other cyclists safe and riding.)
7. Be self-sufficient, but accept aid when needed. (Learn how to change your flat and keep a tube and pump on you while riding. But accept help from a more-skilled cyclist to speed a return to the road. Ask if you have trouble.)
8. Stay hydrated and well-fed. (Nothing destroys a ride — both for the rider and his mates — faster or more completely than a bonk.)
9. Help stranded riders appropriately. (Ask as you pass. If the rider indicates he needs help, stop. If you cannot help, say so. If you can, do it quickly and politely.)
10. Not all riders have the same skills. (When passing, say "hi" or "good morning." This will mitigate bad feelings. When being passed, don't let your feelings of inadequacy guide you — if the passer was acting safely, there's nothing wrong with it.)

And now for the corollaries:

• Own your own safety, don't rely on others. (Thus, riders in pelotons are individually responsible for knowing if its safe to pass. Relying on another rider's call out "CLEAR," is unsafe, so check for oncoming traffic yourself.)
• Be fastidious about safety and the rules. (Your actions will lead others to act safely, too.)
• Don't upbraid other cyclists while on the bike. (This only leads to hurt feelings. Instead, if you see them at a rest stop, gently point out how they might have acted more safely.)
• Be polite and smile. (Its easy to be rude, its really hard to smile and use kind words when you feel superior or belittled. Learn how to do it.)
• Propagate these rules. (If you have a blog or Facebook page, post these rules or your own rules often. Hold your riding mates to these standards.)

My friend asked: "who gets to decide what is civil behavior for a cyclist?" To complete this post, I considered three principles. First, cyclists must obey the law — disobeying the law leads to uncivil and unsafe riding. Second, cyclists should not engage in unsafe behavior, even if it is technically legal; doing so will impact other cyclists negatively. Third, cyclists should act in a way which supports other cyclists, whatever their skill level. Sometimes that means cheering on faster cyclists as they pass, or cheering on slower cyclists as they exceed their goals.

Love,

Your Bear

Over the next couple months, I'm going to write a few articles with the lead-in title "Absolute Beginners," explaining some of the basic principles of cycling. Most of the information is stuff I've learned from other cyclists, bike shop mechanics, classes I've taken, and Google searches. Please help me out and comment with corrections, additions, or supplements which will help my readers learn about how to operate their bikes!

ALC Packing List

Here's a list of the things I'm bringing, need to get, and am considering bringing.

Ready to Go:

1. My bike and Little Trunk — Two Tubes, Pump, Tiny tools, Tire Irons.
2. Tool Kit — lube, wrench, extra cleats.
3. Sleeping Bag — 30 deg. rated, inexpensive but lightweight and compressable bag.
4. Sleeping Mat — expensive "Thermarest" 3 lbs.
5. Six Ziplocks With Each Day's Kit — bibs, jersey, and socks. (Will have to double up one day.)
6. Three Pair of Gloves — zip locked; seems like enough.
7. Sleeves and Leggings — zip locked.
8. Helmet.
9. Cleat covers.
10. Riding Sunglasses.
11. Garmin, Heartrate Monitor, and Charger.
12. Recharging Unit for Garmin (and iPhone) — Not solar, 'cause I don't want it on my bike all day.
13. Camp shoes — Not sure my toe'd sandals are sufficient; still considering my options.
14. Socks — I guess its going to be cold.
15. Underwear — 5 pair, I guess.
16. T-shirts — 5.
17. Sweater.
18. Shorts and pants — one of each.
19. Regular Sunglasses.
20. Toiletry Bag — toothpaste, toothbrusth, face wash, lotion, deodorant.
21. Preride Ziplock — sunscreen, vaseline (sorry, butt-butter is way too expensive), salt pills, anti-fatigue pills (skeptical about these).
22. Camp Ziplock — toilet paper, nose strips, nasal spray, "personal" lubricant and related items.
23. iPhone, headphones, and charger.
24. Water bottle.
25. Camp Cap — got a very expensive folding one from REI.
26. Jacket — But which one? Will my bike jacket do?
27. Camp Pillow — looks so insubstantial when you unpack it, but gets comfy once it puffs up.
28. Pharmaceuticals — ibuprophen, prilosec, temazepam, allergy pills.
29. Flashlight.

Still Need to Get:

1. Camp Sheet — some will increase the warmth rating of your bag by 20 deg, but cost as much as my bag.
2. Warm Gloves.
3. Toilet Wipes.
4. Dryer Sheets — to keep dirty clothes from stinking.

Deciding if I Should Bring:

1. Novel.
2. Camp Cup — thinking I'm not going to want to wash it.
3. Camera — too heavy and wouldn't want to damage it.
4. iPad — would be cool to take some panoramas, but guessing no, won't have enough charging power.
5. Playing Cards.
6. Teddy Bear.

Be the Cyclist

Proficient cyclists are more than just efficient and athletic, they are safe cyclists (California cycling fatalities have decreased in recent years). Cocky cyclists are hospitalized. I have a right to talk about this topic. Not. As you may have read in other articles, I take safety very seriously. I never ride without my helmet; I always wear gloves; I signal religiously; and I point out obstacles to riders behind me even when they are oblivious. What I do do, though is run red lights and stop signs. Not every one, and only when I deem it to be safe, but under prime circumstances, I won't wait.

I've rationalized this practice. I tell myself that hanging out in an intersection makes me vulnerable and reduces my mobility. California law contradicts this sentiment:

Image credit Threadless Tees

Bicyclists must obey STOP signs and red signal lights. It’s a good idea to stop for yellow lights too–rushing through a yellow light may not leave you enough time to make it across the intersection before the light changes.

California bicycle regulations are available on the DMV website (do a Google search to find your state or country's regulations).

The law specifically provides that, apart from the listed regulations, bicycles are subject to the same laws as motor vehicles under the Vehicle Code. That means cyclists must stop at red lights and stop signs. I begrudgingly agree with that I'm in the wrong with respect to them. (I do take exception to the suggestion that cyclists stop at yellow lights. As a general practice, that is not going to make you friends with surrounding motorists.)

This was all a set up to the point of my article: You got to own your place on the road. Own up to being a cyclist. Encourage others to bicycle.

That was the point of a recent Slate article about the inherent conflict and out-of-proportion fear and loathing drivers have about cyclists:

Every time another bicyclist pulls some dickish stunt, [drivers' negative view of cyclists is reinforced]. The same isn’t true in reverse: The conviction that bicyclists are erratically moving hazards is not diminished by the repeated observance of safe and respectful riding. … [But, once] a person becomes aware of her biases, she is more able to engage rational thought processes to overcome the affect heuristic and dispel her inaccurate conclusions. So, study those stats bike haters!

The unfounded, negative attitude toward cyclists revealed its ugly head a couple months ago when a driver in a fancy convertible pulled up to me and said, "Stay in the bike lane asshole." Being that he was in a car, I should have flashed him my patented smile and given him a thumbs up. I hadn't been doing anything wrong!

It was a narrow two lane road, crowded with parked cars. I was, as is my habit, riding the white line to stay away from opening car doors — a perfectly valid habit under the California code and one that has saved me from collision. But of course, how could I convey that message best in the split second as he passed? "Fuck you, asshole." That pretty much summed up the substance of my comments, even as he slowed down to tell me how I was maligning cyclists in the eyes of motorists.

As if I care. Actually, I'm a motorist too, albeit only rarely. I do care. I don't want to care, but I do and I know I should. Owning my cycling means being safe, obeying the law, and leaving righteous indignation where it belongs — in blog posts infrequently read. As Jim Saksa said in the Slate article I quoted earlier: "So, let me say this to drivers, pedestrians, and my fellow riders alike: I’m sorry. See, aren’t cyclists the nicest, most polite people in the whole world?"

Low and Slow

Be patient and kind. Not everyone has the same skills as you when it comes to riding a bike.

These are the words that begin every AIDS/LifeCycle training ride and will begin the ALC itself (follow this link for information about Orientation Day). And for some of us, it may seem a cruel fact that even as we have been progressing on the training rides, so too have our friends, leaving us continually at the back. Here's some advice (after you've followed your physician's advice) to help you keep up with the pack.

1. You can do it. Individuals with your skills have done nearly every training ride on the agenda; you can too.
2. Stay hydrated and fed. So often cycling performance is a matter of nutrition — this goes for new riders and experienced riders. I give this advice from personal knowledge!
3. Get a route sheet and learn how to read it. Timidity in the route and relying on training ride leaders for direction will slow you down unnecessarily.
4. Be the first out. Pair yourself up with a fast rider who knows the route. You'll find that person not diddling with their gloves at t-minus 5 minutes, but helmet on and ready to go. Get on the road before that person.
5. Pass other riders. Unless they need assistance (ask), don't slow down because a group of riders is in front of you. Go ahead and pass them (safely).
6. Be comfortable in groups. The rules say, "one bike length between the rider in front of you." Try to make that a maximum, not just a minimum.
7. Miss the stop lights. Lagging behind to avoid the melee will make you hit stop lights you might otherwise have missed. This artificially makes you feel slower.
8. Keep up at the beginning of the ride. You're still fresh, try to minimize the distance between you and the riders in front of you.
9. Know your gearing. Make sure you're in the right gear at the right time to avoid slow starts.
10. Rest quickly at rest stops. And avoid stopping between rest stops. Staying at a rest stop for too long will only tire you out. When you're exercising, your body is burning calories even at rest. Use those calories to your benefit and be the first out of the rest stop. Plus, in hot weather you sweat more when you stop than while cycling.
11. You're closer than you think. Often (not always), you're not as far behind the rider in front as you think. If you'd been behind them for a while, they're probably wondering where you are. Try to catch them; they might be waiting for you!

I have lots more advice — get a riding buddy, avoid stopping on hills, know your strengths and use them to catch up, ask for advice, read up on cycling, if pain is a problem then seek a bike fit — and I've blogged on most of these topics. But the last secret is:

Everyone is tired by the end of a long ride. You can use that to your advantage if you stay on track, regroup with your mates at rest stops and regroup points, and stay hydrated!

Everyone on the ALC and other riders want to see you succeed. Even when it seems they don't. Remember, everyone is battling their own dragons, too!

Love,

Your Bear

PS: As my friend Terri Meier says:

As someone who hears "on your left" far more than she says it, my bit of advice is to push yourself where the going is easy, and be gentle with yourself when the terrain gets tough. Going all out on the uphills can burn you out fast, but when the road is flat, put a little extra heat on, and work to increase your comfort and skill with faster speeds on the downhills. But ultimately, don't try to "keep up" at the expense of your body, mind and spirit. There is joy to be found in meeting new friends, and even solitary meditation while on the road.

Training Rides

All season I've been fortunate to be an AIDS/LifeCycle Training Ride Leader. I've seen new riders
blossom; I've seen experienced riders learn their limits; and I've seen adults reduced to self-imposed helplessness. Training ride leaders are there to encourage you, help you get through your limits, and avoid pitfalls. But primarily, TRLs are there for your safety and the safety of others. So, what can you expect from Training Ride Leaders?

ALC training ride leaders are volunteers who have been minimally trained to: recognize cycling issues (maintenance, cleaning, nutrition, and skills) and make rudimentary suggestions; prepare and organize training rides; and guide riders on challenging training rides. TRLs are ordinary cyclists who have done at least one ALC and received appropriate training. TRLs are not experts in fitness, bicycle maintenance, or nutrition.

Buzz Miller leads stretching; photo by Joseph Collins

You can expect TRLs to make reasonable efforts to prepare you for a ride: remind you of your obligations to ride safely, get you out on time, give you a route sheet and explain what it means, give you tips both before and during the ride, and help you understand the challenges you're facing (mostly because they faced those same challenges, too).

You cannot expect TRLs to be your personal trainer, coach, or bike tech. During each ride, the TRLs try to interact with as many riders as possible. But given the range of abilities on most ALC rides, riders tend not to ride together. Thus, TRLs can often only be with one rider at a time. So you cannot expect the TRLs to guide you at every intersection; make sure you know how to read a route sheet.

You also must put out the effort. Read the route sheet and do your best to absorb the explanation — and keep it in an accessible location. Appear on time, and be ready to hear the safety speech at least 15 minutes before the scheduled ride out time. Ride safely and wear your helmet. Make sure you have water, money, tubes, a pump and tire irons, snacks, and a basic understanding of how to ride your bike.

Make your best effort on your bike, but know your limits. If you know that part of the ride may be too challenging, ask a TRL for advice. She can give you tips along the way. If SAG ("support and gear," refers to a driver who will give assistance to riders) is available, the TRL may advise you to take a ride to the top of a hill. Alternatively, the TRL may advise you to turn around or take an alternate route. Listen and consider your own skill levels. A TRL cannot tell you what to do, but can only make suggestions.

When a TRL gives you suggestions, consider them carefully. All of us take riding seriously and don't like being told we're doing it wrong. But, if a TRL makes a suggestion, it is probably because he or she has experience you may lack, so fight the urge to argue and instead listen and absorb. Also, the TRL is probably thinking about the ride in the whole — she may have 10 or more riders to see through to the end. So, especially as rides get longer, she wants to help everyone finish in a reasonable amount of time — so avoid unnecessary delays on the route.

Remember, training ride leaders are volunteers and are provided primarily to ensure your safety, the safety of other riders, and their own safety. If you work with them, you'll find training rides far more enjoyable and safe.

Thank you to all the TRLs who volunteer to make our riding an enjoyable experience!

Love,
Your Bear

Ready to Go...More or Less

I'm packed. Have my gear, helmet, shoes, gloves, water bottles, everything. I cleaned my chain thoroughly, reinstalled it, lubed it, and tested in for about 200 miles. I'm good to go, right? Of course, the gremlins come out at night.

This morning, I had a few minutes to kill after I woke up, and decided to clean and lube my chain. I clean it. I lube it -- with the heavier oil since it might rain, and then try to run through the gears. What happens? I can't shift into the high gears!! GAH. The rear derailleur won't budge from the middle cog.

Videos make derailleur adjustment seem doable, but without a work stand, the process would take me a few hours! Who's freaking out? Me?

Anyway, all the local bike shops don't open until 10:00 a.m., so I can't get someone to look at it right now, and my ride is due in 15 minutes anyway. Not sweating...there are bike techs at the rest stops, right?

Still, it would be nice to have my high gears for tomorrow morning!! As it turns out, there will be a bike technician (sponsored by Cannondale) at the Orientation day.

Here's a map of the orientation day set up.

Now I just want to leave and hope that the line for the technician is not too long so that there's time after orientation to get to Mr. S Leather for some last minute shopping.