VIRTUAL FondoClinics Week 5 Newsletter

Techniques

Commence intervals! These short and hard efforts will help your body get used to the higher output needed for short climbs or to get onto the back of a group to draft.

Push through these and feel the benefits of the longer rides in coming weeks – Listen to your body and understand how you feel and how to best take care of yourself as the workload increases. Each week now should be a new step along the path to a different lifestyle. All the skills sessions should be merging together into a new sense of confidence on the bike.

This week the focus is going to be techniques which includes Peleton, side by side along with positioning and pedaling. It’s important to practice periodically pedaling in and out of the saddle while training to help your body get used to using muscles differently while riding.

Lots to learn still and only 7 weeks left to go!

Happy Riding
Online Communications Manager & Interim InTraining Coordinator
Janette Shearer


UPCOMING EVENT

SportMedBC Cypress Hill Climb is a great opportunity for riders to use all the skills they have learned thus far. This event is unlike other skill sessions and many of the riders will have an opportunity to ride and meet riders in the different Fondo Clinics.


Leadership Lessons Riding in a Peloton – Thought from Cindy Leavitt

In a peloton, the position in the line determines the role of the rider. The line is shifting every few minutes when the leader of the line moves to the back of the line after their shift is done. Communication happens with a combination of hand signals and verbal signals that are clearly understood by each rider. The first person in the peloton is responsible for scanning the horizon, communicating back to others in the line, and setting the pace and direction. The last person is line is responsible for monitoring what is behind the group and communicating forward. Each rider in the middle passes every communication along and communicates anything they notice, like a slowdown in front of them or someone in the line falling behind.

6 tips for group riding — learn how to be safe at peloton speeds


SIDE BY SIDE
Why do cyclists ride side by side? Presented by Cycling Today

There’s sometimes tension between cyclists and drivers on the roads and this is often down to cars trying to overtake.

Cyclists will complain that drivers aren’t doing so safely while motorists will state that they have acted properly. Plenty of people think they know the rules of the road and will happily argue – whether they’re in the right or not.


CLIPPING-IN
Using a clipless pedal system gives you a more balanced, powerful pedal stroke that uses energy more efficiently so you can ride stronger and faster for longer. We will run through the general process of clipping into 2-bolt and 3-bolt clipless systems, and you can follow along step-by-step by watching the videos below. 2-bolt systems are most used for mountain biking, and 3-bolt system are typically used for road riding.

Pro tips for clipping in:

1) Practice clipping into your pedals while your bike is stationary. You can put it on a trainer or set your bike up next to a wall so you can reach out for support.
2) Clip in with your dominant leg before pedaling so you can get enough momentum from your first pedal stroke to keep you stable while you clip in your second foot.
3) It is easier to clip your second foot in and out when your pedal is at the top of your pedal stroke, in the 12 o’clock position.
4) Once you have the hang of it, practice clipping in and out in an empty parking lot or along a quiet road before heading onto busier streets or trails.

How to Achieve the Perfect Pedal Stroke for Cycling presented by Loren Mooney
Pedaling in a simple circle is a complex thing, but mastering it can save energy, according to Todd Carver, human performance manager at Specialized and co-founder of the bike fit system Retül.
Proper bike fit, especially saddle height and fore-aft adjustment, is a prerequisite for a smooth pedal stroke. Without it, says Carver, you won’t be pedaling anywhere near as efficiently as you could be. “If your saddle is too high, you’re not going to be able to drive your heel effectively,” he says. “If it’s too low, you’ll have knee pain.”

In the right position—knee over the ball of your foot with the pedal at 3 o’clock, and knee slightly bent with the pedal at 6 o’clock—you’ll maximize your energy output and also be able to adapt your ankling technique to different terrain, cadence, and effort levels. After establishing the correct seat height, you’ll want to check your hip-knee-ankle alignment next. Viewed from the front, your hip, knee, and ankle should line up throughout the pedal stroke. “You don’t want knee wobble,” says Carver. “Just think pistons, straight up and down.” If you can’t correct this, or if you experience knee pain when you try to restrict lateral movement, you may need orthotics or another type of biomechanical adjustment. Once you’ve dialed in your bike fit and hip-knee-ankle alignment, you can then focus on executing the perfect pedal stroke.


Carver says that with the proper ankel for cycling shown below (not the injury-causing technique of the past), riders can churn out the same amount of power at a heart rate as many as five beats per minute lower. This pedal stroke is for flat terrain cycling at threshold, or time trial, intensity.


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