Training Articles

Riding Skills

The 2008 Season Ride Guide - This is a copy of the ride guide that your are given when you sign up for the program, it is a very large file so it may take some time to download if you do not have broadband.

Checklist - What to bring on your training rides.

Riding in the Rain - clothing, bike and riding tips.

Bicycling Street Smarts - You can order this book on riding safely on the street or read it online. Well worth looking at.

Pacelines - Courtesy of ReelWheels - Paceline riding isn’t difficult to learn. Here are the basic skills.

Paces - What is it & How to find yours?

Pedaling Mechanics - An article by Coach Aaron Keith on the mechanics of pedaling efficiency.

Road Etiquette with Other Cyclists - Many riders, especially new ones, simply do not know correct riding etiquette. For example, riders need to know. . .

Climbing and Descending - Hills present a different challenge. Remember what goes up must come down! This handout will help prepare you for both side of the hill.

How to Survive Road Hazards - But sometimes we’re our own worst enemy. Inattention and poor technique can put us on the pavement as fast as any hazard. Use these tips and you’ll be less likely to take a tumble.

Training & Century Tips - Riding 100 miles in one day is a terrific challenge - and a landmark event in the career of any cyclist. Here are some tips to make your century event easier and more fun.

Mechanics Corner

Glossary - Even if you’re a multilingual whiz, nothing can prepare you for bicycling’s vast vocabulary.

Pre-Ride Checklist - Brought to you by the friendly folks at Sammamish Valley Cycle.

Bike Check-Up - This article will describe some basic checks that you can easily make to help ensure that your bike is in good condition, and stays that way.

Headset Issues - A little over looked piece of equipment.

Maintaining Your Bike - Here you can find a few awesome tips to keep your bike running smooth for years.

Maintenance and Repairs - Are you looking for help on how to perform a repair or maintenance exercise on your bike? Park Tools has provided an extensive library of repair instructions free for your use on their website.

Fix A Flat - With the information in this packet, most people should be able to fix a flat in under 10 minutes.

How to Install a Cassette: Tech Tips with Lennard Zinn.

How to Install a Chainring: Tech Tips with Lennard Zinn.

Changing a Tire Without Tools: Tech Tips with Lennard Zinn.

Rear Derailleur Adjustment: Tech Tips with Lennard Zinn

Adobe Software

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Physical Fitness

Strength Training - Build up your muscle strength in the gym or at home.

Heart Rate Monitoring - If you are interested in heart rate monitors, the following will provide some introductory information.

Indoor Trainers - Using a trainer can help you get in shape when the weather doesn't cooperate and the days are short.

Nutrition

Nutrition For the Endurance Cyclist - A guideline for setting up a sound nutrition plan.

Eating Right - A brief overview of proper nutrition when training.

Protein Power for Nutrition - An article by Coach Aaron Keith on why protein is important for cyclists and how much you need to eat.

How to Hydrate for Better Performance

Injury Prevention

Injury Prevention Overview - No pain, no gain! Right? Nope, you don't have to hurt anymore. Prevent things like cramps, lower back pain, knee problems and foot problems. Although the best way to deal with pain is to prevent it, that's not always possible so there is also information on treatment here.

Saddle & Soreness - For many, having the right saddle can be the difference between logging enjoyable miles and suffering through miserable workouts.

Fitting your Bike to You - Adjust your bike to fit your body. Don’t force your body to fit the bike.

Muscle Cramps - Muscle cramps can and do affect almost all riders. What can be done to help prevent this problem and what can be done once cramps occur.

Overuse Injuries - This handout will discuss how to generally prevent and approach the treatment of overuse injuries.

Stretching - Stretching improves performance and helps in recovery.

Knee Pain - Prevention beats cure; Olympic physiotherapist Mike Callaghan looks at knee damage and how to beat it

Achilles Tendon Injuries - Achilles problems in cyclists aren't due to one explosive wrench that injures the tendon. Instead, they're caused by repetitive movement. Check these factors:

Back Pain - If you experience back pains from riding there are several things that may be causing the pain. Following are the main culprits

Wrist Pain - Sore wrists and hands can have a real impact on your riding enjoyment read here to avoid the most common pains.

Tender Nipples? - Are your nipples raw, tender or bleeding after a long ride? Just like marathon runners, male cyclists often suffer from tender nipples.

bike gear & advice

Bike Shops with Discounts

Bike Types - Looking for a new bike, this should give you a good idea about what type of bike you are looking for.

Bikes Designed for Women - Did you know that there's a good chance that you're riding a bike that doesn't fit you properly?

Camelback Cleaning Tips - Get rid of that nasty smell and horrid taste, works well for water bottles as well.

Clipless Pedals and Shoes - Whether you're looking at a road, mountain or hybrid bike, there may be a clipless pedal in your future.

Double Vs. Triple Crankset - Good info to consider before buying a new or slightly used bike.

Components Speak - “Why is this bike $500 and that one $1500? They look exactly the same.” As we know, the answer is often that they look alike because the frame is the same, but it’s the components that make the price difference.

Frame Materials - More good info to think about before heading to store or surfing craigslist for a new bike.

Shopping for a NEW Bike - Arm yourself with as much knowledge as you can before walking into a bike shop.

Tips for Buying a Used Bike - Some useful info to help you buy the right used bike.