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Climbs. Love them or hate them, most cyclists want to be able to get up the hills faster. There are many approaches to training and workouts you can do to become a better climber, but what’s the fastest way to attack a hill? Steady power like a flat time trial or vary your effort? Stay seated or stand or mix it up?  As is often the response to many cycling related training and performance questions, the answers to these questions fall into the category of “it depends.” For years, we just didn't know. And while we could see some techniques were faster for some riders, it was hard to definitely offer specific guidance. However, new technology has allowed coaches and sport scientists to look more in depth into this often discussed topic and come up with conclusions based in science.
It’s important to understand that what’s best for performance may not necessarily be best for generating a training stimulus for adaption. The research was conducted from the perspective of truly “what’s the fastest way to ride up this climb?” The article and podcast are really great if you’re interested in taking a deeper dive into the subject, but the big take away is that the fastest approach is to focus on speed, not intensity. So while you need to be careful not to put yourself into the red and burn too many matches, on a climb with varying grade, keeping up the speed will almost always be the fastest approach. From a physics standpoint, this would certainly seem to make sense as you would want to conserve your momentum in the form of forward velocity. So as the grade transitions to a steeper section, you’ll come in with a little more intensity in an effort to maintain as much speed as possible. For some cyclists, this may be best accomplished by standing up and driving the pedals a little harder. Again, it’s important to be mindful of your effort, but the notion of pinning it at your threshold for that 20 minute climb might not be the fastest approach. In no way am I suggesting you go for your PR every ride, but Strava can be a great tool to experiment with different approaches to a climb. Get out and do some repeats on your favorite hill using various approaches and see how your time is impacted. Create a new segment for yourself if there’s not a suitable one and have at it. Science is great to give us some starting points, but find what works for YOU. So check out these great resources here, and give a try for yourself: Fasttalk: Inside the New Science of Climbing https://www.fasttalklabs.com/fast-talk/inside-the-new-science-of-climbing/ Pez Cycling: The Biomechanics Of Climbing: Stand And Deliver https://pezcyclingnews.com/toolbox/toolbox-stand-and-deliver-the-biomechanics-of-climbing/ Have fun, and remember in the immortal words of Eddy Merckx, “Don’t by upgrades, ride up grades.” Find those hills and ride them! Cheers, Coach Brian
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 When you have limited time to ride, it's often very hard to "sacrifice" that very precious time with a warm-up. Sometimes it's just the excitement of getting out on our bikes that makes us start too hard, or perhaps you're at the mercy of a group ride that sprints out of the parking lot. While almost anyone who's raced has most likely warmed-up and believes in the value of warm-up, many choose to omit a warm-up before a group or solo ride or a training session.
So is skipping a warm-up a big deal? If you are interested in putting forth your best performance and just feeling better, I believe so. Although science on the cool-down is not so clear, there is indeed much research supporting the notion that a warm-up provides a performance benefit. Here are five reasons why you may want to make sure you always work in a warm up before you rides. 1. Increase Body Temperature It doesn't take much to see that this is probably where the term "warming-up" comes from. We are literally increasing our body temperatures. While getting too hot can be detrimental, the enzymes that are linked to energy production get fired up with this increase in temperature. This means your muscles will be better able to do the work you're about to ask of them. 2. Increase Blood Flow and Circulation Our muscles need blood to do work. By increasing our heart rate slowly during a warm-up, we'll be also increasing the muscular blood flow. Our body gets the signal that we need to start dedicating more of the blood for our muscles, again getting them ready and capable of doing the upcoming work. 3. Establish Range of Motion According to Cyclist.co.UK and sport scientist Greg Whyte: ‘The muscle fibres need to be activated, which means increasing bloodflow and establishing range of motion. These muscles include those associated with respiration – the diaphragm and intercostals – that assist with breathing and supplying oxygen to the muscles. More oxygen to the muscles equals better performance.’ So it's more than just our leg muscles, it's also the muscles involved in breathing that can get better activated. Bonus! 4. Reduces Muscle Stiffness and Increase Speed of Nerve Conduction Think of a piece of meat that's straight from the freezer. Certainly not very flexible at all. Now consider one out of the refrigerator. More flexible, but still perhaps a bit "stiff." Now let it heat up to room temperature and a bit above, and it becomes more an more flexible. The same is true with our muscles. It's not as large a shift as frozen to thawed, but that increase in temperature can make our muscles more flexible which means they can move more easily. While this is happening, the speed of nerve conduction is increased, which means the signals get communicated more quickly. Some also believe that this will help to prevent injuries, but there is not much science behind. To me, however, that does make some sense in that supple muscles seem less likely to get aggravated with doing hard work. 5. Prepare Yourself Mentally for Your Ride or Workout While this one does not have quite the same science behind it as it's hard to measure, many believe this is a very important and beneficial piece of warming-up. This aspect may even be more important than the purely physiological ones. By consciously preparing our mind, we can get focused on what's coming up. This may be simply detaching yourself from your other worldly tasks, problems, and concerns. Those chores, work projects, e-mails, etc. won't get done while you're out on your ride. During the warm-up is a great time to "put them in a box" and put that box on a shelf in your mind. They haven't gone away, but don't let them creep into your focus and fun while riding your bike. On a more dramatic level, if you're too distracted to focus on your ride, you may become a safety concern not only for yourself but others around you. I can definitely remember crashing at least once on my mountain bike after having been distracted with my thoughts. In a future post, I'll write about some guidelines for your warm-ups. For now I'll suggest taking at least 10 minutes to slowly increase your heart rate, and if there is going to be hard efforts or a fast group ride start involved, one or two "hard" efforts of 30-60 seconds. If you want a better ride, take the time to warm-up. What do you do for a warm-up? Do you skip warm-ups? Thoughts? Ideas? Questions? Please post below. Here are some great resources to check if out if you want to learn more: Articles: https://www.velonews.com/training/training-warming-up-for-better-results/ https://www.bicycling.com/training/a20040253/the-right-way-to-warm-up-for-every-ride/ https://www.cyclingweekly.com/fitness/do-you-need-to-warm-up-cycling-328966 https://www.cyclist.co.uk/in-depth/2399/cycling-fitness-do-i-really-need-to-warm-up https://www.britishcycling.org.uk/knowledge/article/izn20140115-Intermediate-Warming-Up-and-Cooling-Down-0 Podcast: https://www.fasttalklabs.com/fast-talk/forget-what-you-thought-you-knew-about-warm-ups/ Thanks for reading. Coach Brian  Be prepared. That's a great motto to follow, and being an Eagle Scout myself, one I try to embody. This is especially true when it comes to riding and racing. One of my greatest motivators is simply that I don't want to have to end my ride or race early. We all have finite training time and I personally don't want to squander that time away with an issue that could be fixed. Additionally, I don't want to have to make that call for help or beckon a mini-van Uber.
For riding, I have some essentials that I carry in an old patch kit box. The idea of using an old patch kit box was passed onto me many, many years ago. I'm thinking it was my friend and teammate Matt Yarnis who had been in the sport for a few years before I had the pleasure of meeting him. He had quite a few good tricks and tips. I know some of my fellow masters riders will recognize the distinctive green color of the box pictured. In my little patch kit box, I'll keep money, a patch kit (I know...who does that anymore?), self-stick patches, a valve extender for deep dish rims, a Presta to Schrader adapter, and a quick link (make sure it's for the correct number of gears). I used to keep change in there, but not too many vending machines are less than a dollar now. The ring you see is a rubber band that comes wrapped around a new tube. I use it to keep the box closed, although I'm probably due for a new box. The money is good for those gas station stops that have a minimum for credit card purchases, but also good for a tire boot. You might be thinking, "who uses tubes anymore, let alone patch them?" Well, if you want to keep your ride rolling, it's worth it. And it's nice to have that extra security after you've installed your spare tube and now have 20 miles to ride home with no spare. Do be careful if you are attempting to use some sort of compressed air to fill up your tube with the Presta to Schrader adapter. With the volume of air that comes out it's very easy to blow off your tire and and can be extremely dangerous. For me the adapter just gives me another option when someone offers you a floor pump that is not designed for Schrader. True story: I was changing a flat in 40 degree rain and someone actually came out of their house and brought me a floor pump. Really sped things up! I find it super handy to be able to grab this little box each and every time I ride. No, I don't carry it with me when I race, but the same kit goes with me for road, gravel, mountain bike, whatever. This little box along with my multi-tool goes in one pocket, and my tube, levers, and inflation are in another pocket. I know there are fancier solutions out there, but it's light, easy, and has worked for years. What do you use to carry your stash? Leave a comment below. Until next time, Be Prepared! Coach Brian There's not many people who have ridden a bike, from the youngest kid on their first bike to the most seasoned veteran, who hasn't dealt with a dirty, greasy, and possible noisy chain. Although some bike builders have experimented with a belt drive (quiet, clean, no lube required, lasts a long time but requires an internally geared hub to have gears), the chain drive bicycle is obviously far more common.
I've certainly gotten less fastidious with my chain care over the years compared to my bachelor days, but I will run it through my chain cleaner and scrub it the best I can before a race or "when it looks like it needs it." While deep down I have always known this, there's more research showing that this is not a great approach and that I probably should be paying a bit more attention to my drivetrain. One of my wonderful clients, Eric, keyed me into this podcast by Dave Schell: https://www.kaizenendurance.coach/podcast/episode/4c33eee0/chain-lube-myth-busting-with-adam-kerin-of-zero-friction-cycling You may know Dave from his TrainingPeaks Podcasts as well. And I also came across this one from Dylan Johnson: https://youtu.be/Z8Hoi3Fs3Qc That really drives the point home. Eric is always willing to try new things and experiment, and went ahead and ordered a pre-waxed chain. Instead of me telling his story, he offered up to be the guest blogger for the week. Here's his tale: Wax It If You Got It The thought of chain wax seemed like more work than it was worth. Would the potential for less friction during a ride and less wear on parts be worth the deep cleaning of the chains, bathing them in hot wax, and the ongoing maintenance? I was not sold as it sounded like margin gains for a lot of effort, but I kept hearing it is clean; really really clean. I live in a condo and reducing the risk of smearing grease and grime had me intrigued because I seem to have this natural ability to get chain grease on stuff. My existing chain was near the end of its life so I ordered a pre waxed chain (see link below) to avoid the initial setup steps of cleaning a brand new chain. I removed the old chain and before installing the new pre-waxed chain I cleaned off my cassette and chain rings with some Muk Off degreaser. The waxed chain exceeded my expectations. A quick wipe with Xtri Bike Wipes post ride and it was like new. A few weeks of riding and the chain was still surprisingly clean. To extend the time between re-waxing I apply some Slica super secret (link below) which is wax based and a good for touch ups between full waxing. After month of riding I took the chain off and did my first waxing in the small crock pot I bought from amazon. I would likely get the slightly larger one but this still works fine: https://www.amazon.com/gp/product/B004P2LEE0/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1 The longest part of the waxing process was stringing the chain on the swisher which I bought with my wax but an old spoke or hanger can be bent into one. Once the chain is on the swisher, you then just put the chain on top of the wax and turn the pot to low. An hour later the chain was ready. Just swish it around and take it out to dry. I hung it dry overnight and put it back on the bike after loosening it little. I leave the wax in pot so it ready for the next chain as you can reuse it for a while before refreshing the wax, which is great for saving on wax and excellent for being lazy. At this point I am a full wax convert, so for my new bike I took the next step and cleaned the new factory waxed chain using a few baths in mineral spirits and a final clean in denatured alcohol. https://moltenspeedwax.com/pages/clean-your-chain and/or Zero Friction https://www.youtube.com/watch?v=l3CxiZqItGw I found cleaning a new chain easier than I thought. Note: a used chain is much harder to fully clean due to build up (or so I hear). I am not sure if it makes me any faster (BJL Coaching does that for me anyway), but the ride is smooth, the chain stays clean, and components will longer. Eric A. For those interested here are some links I found useful: Zero Friction is the best site I found for all things wax and chain lube. https://zerofrictioncycling.com.au They also have a YouTube channel and episode 4 cover waxing: https://www.youtube.com/watch?v=IptWWQP_MdA&t=32s YBN pre waxed Chain and master links: https://moltenspeedwax.com/collections/ybn-chains Molton Speed Wax https://moltenspeedwax.com/collections/molten-speed-wax Swisher Tool and chain pliers https://moltenspeedwax.com/collections/tools-miscellaneous Micro Fiber Towels: https://www.amazon.com/gp/product/B08BR5CY3D/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1 Super Silca waxed based chain lube for quick touch ups: https://silca.cc/products/silca-super-secret-chain-lube Back to B.L. Eric and I pre-ride a mountain bike course in dry but dusty conditions just this past weekend. I was showing him the loop so he was behind me most of the time riding through my dust. We got done with the 6 mile loop and I looked at his chain...SHINY. And then he said, "watch this," and ran his fingers on the chain. No grease at all. So this is all very intriguing to me. At the very least, I'll do a better job keeping my chain clean and using some high quality lube. But maybe I'll but out that old crock pot and go for the full wax! Thanks again, Eric! Cheers, Coach Brian  What can you get for a dollar these days? Not much, but it can save your ride if you tear your tire.
If you've been in the sport long enough, you've probably been on a ride where you or someone else gets a slice in their tire. Even if they're running tubeless with sealant, sometimes it's too large to get sealed. And while the tubeless tire plugs are awesome, sometimes it's not pluggable, too. Time to put in a new tube, but first we must bandage up that cut. Commonly known as a "tire boot", the idea is to take something and line the inside of the tire where the gash is located so that the fresh tube isn't exposed to the road or trail, which would inevitably lead to another burst tube. Many decades ago I had read in some cycling magazine about using a dollar (or any paper money) to act as a tire boot. While you can also use bar or gel wrappers, duct tape, or bits of trash you find on the side of the road (I actually did this with a buddy a long time ago), a bill works great. There are also official tire boots you can purchase, which are certainly not a bad idea to have in your pack. But if you don't, chances are you have a couple of dollars stashed in your tool kit or seat pack for those emergency stops at the gas station that doesn't take credit cards for purchases less than $10. And if you don't have some bills in there, make that happen. After you have access to the inside of the tire and the old tube (if applicable) has been removed AND you've swept the inside of the tire to make sure there's not other sharp debris in there, it's time to put in the boot. I've read about wrapping the bill around the tube, but I've always just lined the tire where the gash is located. I will usually fold it so it's at least two-ply for more protection. Making sure the boot doesn't move while installing the new tube, I carefully then reinstall the tire completely. Look to see that you haven't pinched then tube by squeezing the bead together inside the rim (you shouldn't see any tube sticking out) and then CAREFULLY and SLOWLY re-inflate your tire to 20-30 psi. Take a look to insure the tube isn't poking out of the cut and then re-inflate to riding pressure, reinstall your wheel, check your brakes, and you're off! I've had to use tire boots more than once, and it's always interesting to me what they look like when you pull them out. Yes, remove and discard the tire as riding with a cut in your tire, even booted, is not a great way to continue and can be dangerous.. I remember using a five dollar bill once and I had many miles to go. When I removed it after the ride, it was super compressed and really smooth from being jammed in there with the 120 psi we used to run back in the day. The five bucks went back in my pack and I was ready for the next adventure! Have any tips or tricks? Shoot me an e-mail or leave a comment below. Keep on riding! Coach Brian Here in the North East, it's starting to hot up quite a bit. If not prepared, training and riding in the heat and humidity can wreck your day and potentially days to follow. Good news is that our bodies do adapt, but you must get out there and ride in the heat to realize these adaptations.
Here are some tips that can help you as you begin riding in the heat, and even after your body has experienced some positive adaptations. 1. Drink enough fluids during the day. It is widely agreed upon that everyBODY needs a different amount of fluids per day, and many outside factors can impact this quantity. For me in the summer, I know I'm right around 6 quarts a day to make sure I'm in a good place. I use a gallon jug of water at work to be sure that I'm taking in enough water. Sometimes trying to count bottles or glasses can be misleading, and it's better for the environment to refill. As I wrote, everybody has different hydration requirements but it's widely agreed upon that athletes need more water during hotter temperatures. 2. Drink enough during training and racing. It's hot...you're going to sweat more. It's impossible to "stay ahead of it" as we often say, but you can minimize your losses. 3. Eat enough during the day and during rides. The hotter weather sometimes suppresses your appetite, so watch your intake. It's important to keep your energy levels high as you may be increasing your volume and/or intensity as the days are longer and the weather is nicer. Side note--check out this article: Lose Weight by Eating More 4. Take advantage of the neutral support in races and rides. Stop at the aid stations, top off your bottles and/or hydration pack, dose yourself with some cool water, and get some calories if the duration warrants. Just do watch your time at an aid station if you're in a competitive event. It's not a smorgasbord...go into it with a plan of what you're going to grab, grab it, and get out. 5. Stop on a training ride to refill. You can often find delis and the like that will gladly refill your bottles with another purchase. I'll often bring a little pack of drink mix with me on long rides to help with the taste of tap water. If you live in super hot areas like Flagstaff, AZ, there will be coolers of ice cold water outside of each restaurant--it's the law apparently! No matter what, carry some cash (some small shops still have a minimum purchase for credit cards) and fill up. Again, you can be efficient and not lose too much time. I've also been wearing my hydration pack more frequently on my longer rides so I can avoid stopping during these past couple of years. 6. Eat plenty of fruits and vegetables. This should be the case year round, of course, but the summer offers us some great treats. Watermelon is very high in potassium, one of our essential electrolytes. And the water content of most fruits and vegetables is very high and will serve your body well. 7. Keep tabs on your sodium intake. Since I mentioned electrolytes, make sure you're taking in enough of the electrolyte that is lost in the greatest quantity in our sweat: sodium. Check out this great article: Are you getting enough electrolytes? 8. Cool yourself during and after workouts. The recovery process is sped up the faster you can cool your core. It's also great for the joints and muscles. A cold shower, or a sit in a cold stream can do wonders. The stream idea can be used mid-ride, too. If you have access to a cold plunge, that's the DEAL! I've found these techniques to be VERY effective. 9. Apply lotion and sun screen. If your body's resources are being used to heal damaged skin, it's less energy that you can spend on repairing the damage done by racing and training. 10. Eat foods that agree with you. Find those trigger foods and avoid them when in the height of training and racing. Again, if your body doesn't digest well, it can't use those resources and nutrients for your cycling goals. 11. Take time for yourself. Training in general takes its toll on our bodies, and riding in challenging weather conditions can take us into even further deficit. Try to eliminate stress as much as possible and take a little time for yourself each day. Just sit and be calm, even if for just a few minutes. You can't add hours in the day, and stressing over not being able to train like you want won't change anything. 12. Keep smiling and have fun! Remember why we ultimately all do our great sport! Work hard and enjoy! Coach B.L. Stretching...who has time?
We ALL do! And yes, I say we because I could use to stretch more, too. As cyclists we have notoriously tight areas in our bodies which can develop into poor posture and range of motion. We pride ourselves on our quiet upper bodies with no wasted energy, and this is particularly true of the time trialists and triathletes out there. And then as result we stay locked into these unnatural positions for hours on end with the result being greater cycling fitness but also chronic tightness. As I type this post during the 14th hour of my day, how can I say that we all have time to stretch? Realistically, if you were to end your rides 5-10 minutes early a couple of times a week you would have time to stretch. And this is the key time to perform the exercises: when your muscles are warm and loose. Recent studies have shown that over stretching can be damaging and even lead to injury due to joints being loose, One article about this here. But most cyclists I know would have to change their behavior quite significantly to become an over-stretcher. So, take a look at this great article from TrainingPeaks and make these easy exercises a part of your weekly routine! TrainingPeaks: Best Stretches for Time Crunched Cyclists As always, if you have questions you should consult a certified trainer for help. Stay loose! Coach Brian There is no doubt that winter is here in the Northeast. In NJ, we recently had 14 consecutive days where the temps did not break 32 degrees F. Rough.
But riding through the winter doesn't need to be miserable! By putting in time over the winter, you can set yourself up for a really great season. I switched to riding year 'round when I upgrade to Expert (Cat 1) on the mountain bike race course, knowing it would be the only way I could be competitive. It was a learning process with some uncomfortable rides, but I adapted quickly and never would have though I would be venturing out in single digits some twenty years late. Here's an article post on the TrainingPeaks Blog that gives some great tips: 8 Tips for Better Winter Riding Tip number one, dress properly, is so important. With this said, an initial investment in good quality winter clothing will pay off in huge dividends. I remember my first pair of booties lasted almost 8 years, and my heave gloves were awesome for many seasons, with lobsters to back me up on the super cold days. I'm also a huge fan of layers, with an easy zip on the outer layer for temperature control. Staying warm is obviously the goal. On the coldest days, I'll do a short trainer ride inside to get completely warmed up, then towel off if necessary and get immediately into my winter clothing, all staged and ready to go. Then right out the door and into my ride. I find it cuts down, if not eliminates, that often painful first 15-20 minutes. Although the weathermen often get the forecast less than perfect, the current wind speed and direction is usually dead on. Take a quick look at this and plan your ride accordingly. You'll thank yourself, and so will your riding partners. But beware.: if you look at the weather on your phone or computer, don't get sucked into social media or e-mails. And yes, having a planned group ride or even a riding partner is great. I always say, riding partners makes it just that much warmer. Trainer Session Info If you're local, come down to our trainer sessions for a great workout and an additional meaningful two hours of riding during the week. Combine that with some off the bike training and solid weekend rides, and you'll be styling when the warm weather rolls around. Until then, stay warm and ride on! Coach Brian
Let's face it...cyclists are not always embraced by the other road and trail users. While we can all do our part to make sure we're portraying cyclists as responsible citizens (follow traffic law, yield to other trail users, etc.), it's still not a guarantee that we won't get some grief from a driver or other individual. So it's always nice when you see another rider and you get the friendly, "Hey Man," to let both folks know we're really a family all looking out for each other.
The characters at GCN have a great short little video about this very topic. Enjoy! Coach B.L. |
AuthorCoach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself. Categories
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