It’s less than two months until Day 1 of Cycle O! Are you where you need to be in your training? Here are some benchmarks you should be hitting at this time:

1)    You should be riding between 100 and 200 miles per week, depending on your riding level. If you aren’t there yet, look at your schedule and see how you can rework it to get this mileage in.

2)    You should be getting in four to six rides per week.

3)    You should have at least one long ride a week, and preferably two. This is different for everybody, but suffice to say you know if you aren’t getting this in!  While you may feel that you can easily conquer a 60-mile flat route, 60 miles against a headwind is a whole different ball game. (So get out and try to ride in the wind – this is a real possibility on Day 3.)

4)    You should have at least two good climbing rides per week. You should be working on your climbing and descending skills, and you should be comfortable in your gearing. Now is a good time to find a big, long hill and see how you do. Periodically re-ride this route over the next couple months and see how you’re improving.

If you’ve followed this plan over the past few months, you should be feeling pretty good by now. If you haven’t, well, it’s not too late! Start putting it into play now and work hard the next two months.

Climbing -- you don't have to like it, you just have to do it.

After working on efficiency in your training last month, you should have a much improved (or maybe just refined) pedal stroke and cadence. Now it’s time to build the rest of the house.

One of the most common challenges you hear from cyclists is climbing. Fortunately there is a great way to get better at this: go climb some hills! I’m not saying you need to go out and find the biggest hill in your area and ride it every day. What I’m saying is that it’s time to include hills and rollers in your training. If you’re riding four days a week, two or three of those days should include some hill climbing. Find a route in your area with some hills and go work on your climbing.

Only have one hill? Do hill repeats. Trust me: The more you work on this, the happier you’ll be at the top of Tollgate Pass on Day 7.  And while you’re ascending hills, think about your gearing. Start finding the gears that work for you, keeping in mind that you should be trying for a climbing cadence of at least 60 rpm if possible. Keep your body relaxed, your chest high and open, and your stroke consistent.

Four days a week? No problem!

At this point you should be in full cycling mode. If you’ve been working on your aerobic base, strength, flexibility and posture, you’re well on your way. Now is the time to get efficient on that bike. In the months to come you’ll be pushing things a bit harder, so you want to make sure you don’t do that pushing with bad habits. If you develop maximum efficiency on the bike, your entire body – and your riding – benefit from it. The key things here are your pedal stroke and cadence. Most of us can use work in these areas – even if we’ve been cycling our entire life. If you’re now riding four days a week, which ideally you are, you should work on these areas at least two of those days.

Your chain ring is in the shape of a circle – and your pedal stroke should be, too. Think about making a circle as you move through your stroke, not just pushing hard on the downstroke, which is very common. Unfortunately, if your pedal stroke consists only of the downstroke, you’re not efficiently utilizing the biggest muscle in the body (that would be your gluteus maximus – you know, the thing you sit on…).  Its job is to extend the leg. While this happens a bit when you “push down,” unless you’re thinking about it you won’t typically engage it enough to help. If you focus on following through the bottom of the stroke and then consciously pulling up, you’ll engage not only the glutes but the hamstrings as well, resulting in a much more powerful stroke. Try some single-leg pedaling drills to find your weak spots and then work on them.

An efficient cadence is between 80 and 100 rpm (measured by how many times one pedal completes a circle each minute). For some this is easy, while for others it’s quite challenging to maintain a cadence this high. Start with an easy gear and work on staying in this range. Not only will your energy systems work better, but your knees will thank you!

Spring has sprung, and it’s finally time to start adding distance to your training rides. Most people look forward to a season full of long days in the saddle. But nagging aches or pains can suck the enjoyment right out of cycling and turn a long ride into a REALLY long ride. Life’s far too short for that nonsense – particularly since most cycling discomfort is easily eliminated through proper bike fit. For most people, this requires the help of a professional.

What is a bike fit?

Bikes come in a limited number of shapes and sizes. Cyclists do not. Bike manufacturers use adjustable components so their bikes can be made to accommodate a larger cross-section of riders. A trained bike fitter knows which adjustments need to be made to each of these components so that human and machine can truly become one.

Who needs a bike fit?

Anyone who plans to spend any length of time riding a bicycle will benefit greatly from a professional bike fit. A proper fit can:

• Improve overall rider comfort
• Help prevent cycling-induced repetitive stress injuries
• Reduce or eliminate back, knee, neck and wrist pain
• Reduce or eliminate “hot foot”
• Reduce or eliminate saddle discomfort and genital numbness
• Reduce or eliminate numbness in the hands and fingers
• Reduce rider fatigue

A good fit can also improve riding performance, because it allows the rider to use multiple muscle groups in the most effective and efficient manner.

What happens during a bike fitting session?

The first step in the process is the rider interview. We take into account your history as a cyclist (and an athlete), your cycling goals and any injuries you’ve had that can affect your comfort on the bicycle. From there we assess your flexibility and measure various parts of your body.

A typical fitting includes:

• Setting clipless pedal cleats in the correct orientation and fore/aft position
• Setting your seat height and fore/aft position
• Evaluating shoes and insoles
• Determining correct stem length, handlebar height and handlebar width

A fitting takes between one and two hours and costs between $100 and $150. Much of the fitting takes place with you and your bike on a stationary indoor trainer. For this reason, you should bring all your riding gear to your fitting and be prepared to spend 10 minutes or more riding on the trainer.

When should you get your bike fit?

As soon as possible. Today is the ideal day to make an appointment to have your bike fit. Getting this taken care of early in the season will give you and your body time to adapt to changes made to your position on the bike before the start of Cycle Oregon. In addition, it will make your training rides more enjoyable.

Most fitters guarantee the fit for a full year, so you can go back later in the season to take care of any adjustments and fine-tuning if the need arises, or to facilitate any changes your body might have undergone through training.

Where can I go for a bike fitting?

Today there are more professional bike fitters than ever before. Most work in full-service bike shops, but some cycling-specific physical therapists and coaches also do fittings. One good place to find a local fitter is to consult the list of dealers of Bike Fit Systems products. Of course, if you’re in Portland, come see us at any of the six Bike Gallery locations in the metro area. The Bike Gallery has been doing bike fittings for more than two decades, and all our fitters are highly trained and experienced professionals.

Our ultimate goal is for the bike to all but disappear underneath you. While we can’t guarantee you won’t be sore after that long ride, we do guarantee you won’t be in any pain. If you’d like to know more, check out our list of frequently asked questions or shoot us an e-mail at fitinfo@bikegallery.com.

Smiling the smiles and logging the miles

Hopefully by now you have several weeks of base fitness in, and are ready to start hitting the road. With breaks in the weather (and even if there aren’t breaks!) it’s time to get outside and on that bike. If you just can’t “weather” the weather, you can use a bike trainer/roller or join a spinning class. You should be shooting for three to four rides a week (spinning classes and indoor training sessions count).

Now is a great time to start working on your cycling posture. Your body may have changed since you’ve been on your bike last (for some of you it may have been at the end of Cycle Oregon last year!). You may feel a little different on the bike; things tight where they weren’t before, saddle not as comfortable as it used to be, etc. Think about keeping relaxed on the bike, with a flat back, open chest and knees tracking straight. Regularly change your position slightly, and do some on-the-bike stretches.

The following is a guest post by Michael Choate of

Training plans aren’t just for racers. Any cyclist wanting to improve performance or preparing for a big ride like Cycle Oregon should have a plan. You can find them in books, magazines, online or from your cousin who works as a mechanic for a bike shop in Pocatello. There are many resources and many different approaches. The trick is to find the one that will work best for you and allow you to get the most out of the time you are able to invest in your training. One of the most common plans used by cyclists is one of the most simple –ride as far as possible as often as possible. And, to be sure, there are benefits to be had from just logging saddle time.

Working with a coach is a great way to maximize the value of your training

However, many people find that taking a more structured and purposeful approach to training pays much larger dividends much more quickly. This often means doing higher-intensity workouts that push your body to adapt and improve your power, stamina and overall fitness. The great thing about these workouts is that they can often be completed relatively quickly. Not every ride has to be several hours long, and not every workout needs to take place on the bike. Many people are surprised at what can be achieved in an hour (or less) of highly focused training. In fact, I’ve worked with many riders who have been able to get faster and more fit while riding less than they did in previous years simply because they followed a more effective plan.

So, which plan is right for you?  That’s a decision as personal as choosing the right bike. I’m a cycling coach so I favor plans that are designed to a particular individual that take into account their goals, experience, strengths and weaknesses. By getting constant feedback from my athletes, we can modify the workouts as they progress. If someone gets sick or has to go on an unexpected business trip or whatever life may throw their way, we’ve got the flexibility to deal with that and keep moving forward.

Can you succeed without a coach? Absolutely. However, if you are a newer cyclist or perhaps taking on an event like Cycle Oregon for the first time, I think working with a coach can be an excellent investment. More seasoned riders can benefit as well. Perhaps you feel like you’ve hit a fitness plateau but don’t feel like you have more time to give than what you already devote to riding. A change may be just what the doctor ordered. A coach can help you devise a new plan and design workouts to that will help you get to the next level.

In the end, it’s all about having fun on the bike, and one of the best ways to increase the fun factor is to improve your strength and overall fitness.