I’ve been all swim this and swim that around here. Running has definitely taken a back seat to all this tri training I’m obsessed with. But there’s another part of tri training that’s gotten even less of my attention. Yeah the bike.
I finally pulled Blanche the trusty road bike out for the first ride of the year last week. Temps were in the 60’s, how could I not? While I “know how” to ride a bike, truth be told, I don’t “know how” to ride a bike. Not really. Not the official way one does if they were to be on an organized ride or race or triathlon. So when Danielle Kosecki’s The Bicycling Big Book of Training showed up here, I knew it was a sign to get in gear and focus on my riding.
This book has everything in it but the kitchen sink. Divided into 5 parts, it covers everything from the fitness you’ll need to ride and train successfully, tips on how to prep, train and compete, road skills and wraps up with tips for maintaining fitness year-round, identifying overtraining, recovery and so much more.
Things I did not know:
1. Because most of us don’t have access to a lab, a 30-minute time trial can be done to approximate lactate threshold. Your average heart rate for 10 miles outside on a flat road is a good working approximation.
2. The secret to riding faster is systematic overload and recovery. Like running, you have to work harder to get more in return. Guess I’d better stop coasting.
3. How to determine whether you’re fast- or slow-twitch muscle dominant. Hint: jumping is involved.
4. Just as running efficiency increases with higher mileage, riding efficiency increases the more we ride. No surprise there.
5. There’s a test to tell if your IT bands are tight. And what to do if they are.
6. How to execute proper cornering.
7. The key to smooth gear changes.
8. Being confident and tactically smart may give you an edge over riders that are fitter than you.
9. Six common causes of crashes and how to avoid them. Yes please.
10. The difference between a Century ride and a Gran Fondo. And here I thought a Gran Fondo was some kind of sedan.
11. Every pound you carry above ideal weight makes you 15-20 seconds slower for each mile of a climb. Pffft. Wait there are MILES of climbs?
…and probably most important:
12. There are ways to pimp your ride to make it look like you know what you’re doing. Fake it ’til you make it. While I’m not sure exactly how much I can pimp up Blanche, I am all over this one.
Final words: If you ride, but like me, don’t know how to “really” ride, this book spells out everything you need to take your riding to the next level. I know I’ll be referring back to it many times over. If you’re interested in checking it out yourself, The Bicycling Big Book of Training is available here. I give it 10 gears up.
Are you a seasoned cyclist? Or a casual rider like me? Any riding or racing tips?
Ugh, I still really stink at taking turns. My husband has made me do drills over and over and over again. I hear the words … that’s all though LOL
How do you test if your IT band is tight? I’m pretty sure mine are super tight:/ Also feel like the extra pounds part of cycling can also be said about running which is why I’m running slower than I want:( Ugh!
I DEFINITELY am interested in getting this book. I’ve seen it pop up a couple of times over the past week. I don’t know many of these tips!
Number 11. I swear, this is SO true, much more so on the bike than on the run! That said, I used to be a pretty good rider, then I just lost my love for the bike.
My advice for anyone doing their first tri, however, is this: it is all about the bike! Get strong there and it will have more impact than any other leg of the race.
Um…I’ve got an old mountain bike (yes I said that) that is so heavy I can’t pick it up. But, I still like to ride it. It’s school bus yellow.
I am not much of a bike rider, but I really want to get more into it! I live in NYC, so I’m too nervous to ride with all the car traffic. These facts are so interesting, though! Especially that last one about how a little extra weight makes you that must slower. Crazy!
I am very much a casual rider, I am working on increasing my experience but I don’t know where to start. This book looks like a great reference.
I almost crashed the other day because I forgot how to unclip my shoes. That really stresses me out!!!
You know how much I love the bike. That said, there’s a TON I don’t know and just kind of blunder through. Skills (like cornering or downhilling) make a huge difference and are often where I lost time on my riding partners. Most of my issues are in my head (fear), but knowing that and actually doing something about it are two different things.
I’m so, so beginner! I’ve considered triathalons before but its intimidating since I don’t know anything about cycling. This book looks fantastic for beginners.
My dad just started cycling, I bet he would love this book!
Biking feels like a completely foreign world to me. Before I started running, I thought, how much could there be to running? Turns out there is a TON. And I imagine that biking is even more complex!!!
So my husband and I are thinking of getting bikes to cruise our neighborhood. Do I need this book? heheheh!!
This looks like a very good read! I am a recreational biker, but I feel like there are definitely things I could do to make it easier and more fun. Thanks for sharing!
WOW! Good find! This is really something to read. Thanks for sharing, you rock!
I guess handlebar streamers and those spoke decorations that they used to have in the 70s aren’t condoned ways of pimping your bike to look like a professional athlete. And it they’re out I can almost guarantee that a basket full of daisies and baguettes are a no-no too.
Clearly we were on the same page this week! I just saw someone else mention this book. It looks great.
I am definitely a casual rider. This sounds like something I need to read once I decide to sign up for a triathlon. Sounds like a great read with lots of tips. Thanks for sharing!
I’m not a bike rider at all. Years ago I got a bike and rode it once – I ended up giving it away.
1. I love that your bike is named Blanche.
2. This….
11. Every pound you carry above ideal weight makes you 15-20 seconds slower for each mile of a climb. Pffft. Wait there are MILES of climbs?
I have heard similar thinks with running.
Like every extra 5 pounds you carry makes you so much slower.
One of the reasons I am working so hard to lose the 10 Christmas pounds I gained, which should have been gone by now since it is March, but have yet to budge.
I cannot remember the last time that I got on a bike, but this sounds like a great book if I ever decide to pick up bike riding.
I’m not a seasoned cyclist but I can’t call myself a newbie anymore either.
These are good tips. Number 11 might be motivation for me to get my eating under control. I’ve got some big hills coming up in my future with Ironman Lake Placid in July.
I find the best way to get faster on the bike is to ride with faster people. Can’t let them get away, right?
Thanks for this review – I have 4 months until my Ironman but know NOTHING about the bike. I’ve been training in spin class and occasionally on my indoor trainer. I’ll have to check this book out. Cheers!
i really want to do a sprint tri but know NOTHING about the bike so this was great. i should see if my library carries this book!
DEFINITELY a casual rider. That book looks fascinating!
I’m also Triathlon training. I’m about to purchase a Tri bike and I’m terrified of crashing on it…may need to pick up that book to read those tips on avoiding crashes. I would really like to get tested for my Lactic Threshold Test but I’m too cheap. lol
Interesting! I want to invest in a bike because I’d really like to ride outside this summer and maaybeeee train for a sprint tri at some point. Any tips for finding an inexpensive bike?
Hmm. This might take all the fun out of it. If I studied up on anything it would be climbs because I suck on climbs. It’s when I get passed big time. I can stand now and that helps but I am still slow.
eeek! this overwhelms me. I don’t even own a bike and have a HUGE fear of racing them. I’m more of a bell and basket kind of bike gal. (this is as rich is begging for some kicker for a wedding gift- it’s like speaking chinese to me)
hahahaha #10 made me laugh! It totally sounds like a mini van 😉 I am the least confident cyclist in the world…I can’t even fake it!