Preparation
Last week, a team of Cycle Oregon staffers went down to Monmouth to experience the 2010 weekend course as riders – a task that was both beneficial and enjoyable. This year, riders are in for a real treat. Here’s a preview:
Day One
Day one features six distance options ranging from 19 to 100 miles. Every option features lush farmland, picturesque vineyards, beautiful old houses, magnificent barns, mature trees, rolling hills, a wildlife refuge and a ride on the Buena Vista ferry. The longer options include two loops that give new meaning to the phrase “bucolic splendor.”
The Hanna Covered Bridge Loop is the most challenging and the most spectacular. It is the only section that has any significant climbing, the majority of which happens on a single, stair-step hill. There is a second climb steep enough that it might make you cry, but it’s short enough that your tears will barely get a chance to dry before you reach the top. The Hoffman Covered Bridge Loop has a lot less climbing and is only slightly less scenic.
Day Two
Day two is a lot like day one in that it’s also awesome. More fertile farmland, rolling hills, trees, orchards and vineyards await. Outside Dallas, there is a great loop that penetrates the eastern edge of the Coast Range. This section offers a few short, challenging and rewarding climbs that are best described as steep. Fortunately, the section is so pretty that you might not even notice them.
The road itself will play an important role on day two. There is not a speck of chipseal to be found. With the exception of a few gravel sections, the whole ride takes place on silky, smooth, sexy asphalt. There is nothing better than riding a properly tuned and lubricated road bike on this type of surface. The only thing you hear is the hum of your tires as the miles fly by. Those of you with squeaky cleats or bikes that rattle will be extra noticeable – and possibly a bit lonely – on day two.
Which day will you like the most? There’s only one way to find out. Good thing July is nearly here. In the meantime, if you’d like to see more photos, check out the Cycle Oregon 2010 flickr group.
The following is a contributed piece by Aaron “Rambo” Harrison, who heads up the bike-fit program for The Bike Gallery. A professional bike fitting is one of the best investments a serious cyclist can make, and is something we highly recommend for all Cycle Oregon riders. Those new to the sport will be amazed at what a dramatic difference the correct fit can make when it comes to comfort, performance and overall enjoyment of cycling.
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.
The following post is the second in a monthly series from Steve Schulz. Steve serves as course director on Cycle Oregon. He is also the owner of STRADA, a fitness and adventure training center in Portland, Oregon. STRADA offers specialized training rides and programs designed to help riders get the most out of Cycle Oregon.
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 Colorado Premier Training. Michael is a certified U.S. Cycling coach and develops individualized training programs for cyclists of all abilities. CPT is an affiliate partner of Cycle Oregon and offers special pricing for riders getting ready for this year’s event.
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.
Morry Fealy ready to ride
Morry Fealy has been an athlete most of his life. Until his early 60s, he was an active marathon runner and coach. At age 65 he completed his seventh marathon, just minutes shy of qualifying for the Boston Marathon. A year later, he was diagnosed with esophageal cancer and his doctors told him his days as an endurance athlete were over – and that wrestling a cat on the couch would be about the most strenuous activity he’d be able to sustain. Morry didn’t see it that way, and two years after giving his cancer a swift and definitive kick in the backside, he crossed the finish line of the Portland Marathon.
After the race, Morry was given a road bike by his son, who wanted to encourage his father to try a new sport that was a little less jarring. So began Morry’s love affair with cycling. It didn’t take long for him to set his sights on Cycle Oregon.
Morry followed the advice of many cyclists who say the best way to train for a big event is to log as many miles as possible. He discovered that a regimen of running 25-30 miles a week combined with riding 40-50 miles a week was enough to allow him to complete his first Cycle Oregon, but not quite what he needed to enjoy it as much as he had hoped.
The next year, Morry set some new goals for Cycle Oregon. These included getting to camp with enough time and energy left over to check out the host towns and to be able to snag a good spot in the beer garden. That’s when he contacted Michael Choate from Colorado Premier Training, a company that has partnered with Cycle Oregon to build customized programs designed to help riders get the most out of their training.
On the road with Morry
Michael, a certified U.S. Cycling coach, worked with Morry to develop a program tailored to his specific needs based on his experience, strengths and weaknesses. Morry’s program was geared toward making him a better climber and a faster rider. Michael used an online training program to outline individual workouts for the week. Morrry used this same program to “log” his workouts so Michael could monitor progress and plan for the next week. Each and every workout was designed to ensure Morry was able to maximize every moment spent on the road or at the gym.
Did it work? Of course! On a bike, Morry is now a force with which to be reckoned. If you want to know more about his training, you can ask him yourself at Cycle Oregon 2010 – that is, if you can catch him. If you can’t, look for him in the beer garden – he’ll be guy with the premium spot already staked out. Or you can just call Michael Choate at (503) 708-2997.
