We can, however, all work together to make a comprehensive photographic record of this year’s ride for everyone to enjoy. Everyone is encouraged to share their best snapshots on the Cycle Oregon Facebook page. You can post them during the ride via your phone or The Blogmobile, or from your computer when you get back.

More importantly, we’d also like to ask that riders upload their very best photos to the Cycle Oregon 2010 flickr group. Flickr is a great place to store and share high-resolution images. Using flickr is free and easy. All we ask is that you avoid adding skinny-dipping shots (at least to the Cycle Oregon group).

Videographers are also encouraged to share their video on the Cycle Oregon YouTube page. If you’ve got a video you’d like to see posted, please contact us at info@cycleoregon.com.

But the memories forged while deep in an endorphin-induced trance are a little more elusive. If not properly documented, they have a tendency to slip away. That’s one of the reasons I’m always glad when I take the time to stop and take photos. More recently, I’ve also used various forms of social media to capture these moments. And friends and family all seem to enjoy having a window into the ride with the real-time updates.

This year, Cycle Oregon is making it easy for all riders to preserve and share their memories. This year, Cycle Oregon is introducing The Blogmobile. The Blogmobile serves two purposes. First, it is a mobile platform to support the growing number of bloggers who cover the event on a daily basis. It will also be provisioned with a number of laptops that riders can use to update their Facebook profiles, tweet, post about their antics on their favorite cycling forums and, of course, add photos and thoughts to the Cycle Oregon Facebook page.

You’ll know The Blogmobile when you see it. It will be the RV parked in camp with the big sign attached that says “Blogmobile.” If it isn’t immediately obvious, we’re also going to post its location on the bulletin board. Rider Services will be able to point you out in the right direction as well.

The Blogmobile will be open from 1 p.m. until 9 p.m. Friday through Wednesday, and it’s free to all. On Thursday and Friday riders will be able to get online at the school where we’ll be camped.

If you’re a complete social media novice, don’t fret: The friendly folks from KoiFish Communications will be there to help you through.

So this year, as you get ready for the ride, make note of your login and password information for your favorite social media site if you don’t have it memorized. And if you’re a photographer, bring your camera and whatever you need to hook it up to a PC.

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.

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.

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.

Steve and his team have provided many riders with the knowledge and inspiration to complete their first Cycle Oregon and become true lifestylers

The following post is the first 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.

So you’re going to join us for this year’s ride – congrats! September is a long way away at this point, right?  Well, not really, when it comes to getting your fitness ready. You should be getting a baseline fitness plan started now. Starting this year with a good foundation will be the key to a successful Cycle Oregon experience.

At this point, your training should consist of two to four days a week of cardiovascular (aerobic) fitness. While biking is an ideal cardio activity, at this time of the year you don’t have to be bike-specific; it can be pretty much anything – running, swimming, fitness classes – just some sort of prolonged activity that challenges you at least moderately. Depending on your fitness level coming into the month, this could be anywhere from 20 to 90 minutes in duration.

In addition to your aerobic activity, now is also a good time to implement a strength training and flexibility routine. A full-body strength training program twice week – and at least that many days of stretching each week, too – will start getting your body ready for the months of training ahead.

Podcasts have been around for several years, yet had never been of much interest to me. But last month I discovered The FredCast, and that has all changed. The FredCast focuses on anything and everything cycling, including gear reviews, news, advocacy, professional bike racing, training, safety and myriad other topics that anyone reading this blog is sure to find compelling.

I like The FredCast so much that I’ve gone all the way back to the first episode from December 2005 and started working my way forward. In a few short weeks – and a number of long plane rides – I’ve consumed two years’ worth of shows. Much of the content is timeless and is just as relevant today as it was then. The pro racing news is dated, but I’m finding it interesting (though a little depressing) to hear about the feats of racers like Tyler Hamilton, Floyd Landis or Jan Ullrich days or weeks before they get caught up in their various doping scandals. It’s also fun hearing the host rave about things like the first Garmin GPS-enabled cycling computers. I get very excited for him because I know full well how awesome the later versions of this particular product have become.

Just in case you don’t have the time to go through every single show, here are a few episodes that riders getting ready for Cycle Oregon might find particularly helpful:

Shows #5 and #7 feature tips on getting ready for your first century. Most of these tips apply directly to training for Cycle Oregon.

Show #29 features an inspiring story about a young cyclist who is winning the fight against cancer, and has the very real potential to bring you to tears. There is also a good segment about the value of professional bike fitting.

Show #51 features a long and informative discussion about nutrition with cycling trainer Graeme Street.

How to Listen

If you’ve never experienced a Podcast before, you’re in for a treat. There are lots of ways to listen to the FredCast. All of them are easy, and all of them are free. iPod or iPhone users can go through iTunes. MP3 users can download shows directly from the FredCast Web site. You can also access episodes directly from your PC. For more details on how to enjoy the FredCast using any of these methods, click here.

Here’s how:

• Commit – Step one is making a commitment to yourself that you want to do it, you can do it and you will do it. Before you can make this commitment, understand that it will involve setting aside several hours each week to train, including enough time for one or two extended rides. It may involve an initial investment in equipment. It might also involve making some significant dietary and lifestyle changes.



This first-timer was a bundle of nerves at kickoff. By April, she was hard to catch.

• Do your homework – You’ll learn a lot as you develop as a cyclist, but there are a few things you need to know right off the bat. These include the rules of the road, how to ride safely in a group, proper bike handling and the fundamentals of nutrition.

  Fortunately, there are lots of places you can learn these things. You can pick up any number of great books on endurance cycling, read publications like Bicycling Magazine, or find a fitness trainer who specializes in cycling (I highly recommend STRADA for both in-person and online training programs).

  Another great resource is the community of experienced Cycle Oregon riders. Visit the forums, subscribe to this blog and look at the Facebook fan page. The Cycle Oregon family is very good about welcoming new members into the tribe, and is always ready to help new riders – all you have to do is ask.

• Gear up – If you’re just getting started, you’ll want to invest in the right gear. This normally includes a decent road bike, cycling-specific clothing, bike shoes, a helmet, water bottles and some basic tools. There’s a huge value in building a relationship with a good local bike shop with experienced sales staff that can help you figure out what you need (and what you don’t). If you are in the Portland area, the Bike Gallery, one of Cycle Oregon’s biggest supporters, has an annual spring sale and is already posting great deals on its website for close-outs and 2009-model bikes.



Having the right gear makes a big difference.

• Make a plan – September will be here before you know it. Plan your training now. Figure out how many miles you want to ride before the event and what you need to do to get there. Most people recommend a minimum of 1,000 miles, but more is always better.

  Begin working on cardio fitness ASAP, with aerobics, indoor cycling or anything that gets your heart pumping. Strength training and core training are also extremely helpful. Core training will make the hours in the saddle a lot more comfortable and make you a much better rider.

  Of course, one of the best ways to train for cycling events is cycling. Start off on flat terrain and focus on learning to “spin” by using low gears and pedaling at high RPMs (80 to 100 is ideal). Commuting by bike also pays huge dividends.

• Celebrate success – There are lots of ways to track your success. Log all your miles. Monitor your average heart rate and maximum heart rate on each ride (and watch how it drops throughout the season). Listen to your body. At the beginning of the season, a 30-mile ride might wipe you out for the rest of the day. Before you know it, a 60-mile ride won’t even faze you. That’s significant progress.



Crossing the finish line of your first Cycle Oregon is something you never forget.

• Stay positive – Keep in mind that there will be days when you feel great and there will be days when training seems downright miserable. Don’t get discouraged. If you can, try to figure out what caused the bad day. More often than not lack of supportive nutrition, dehydration or high temperature is the culprit.

  Over time, the great days will far exceed the miserable days. Also know that, during the big event, your body WILL rise to the challenge. You actually get stronger as the week progresses. Your average heart rate may decrease substantially. You’ll feel better and stronger than ever, and you’ll be able to do things you couldn’t do even a few weeks before. It is nothing short of amazing.

• Train with friends – Training with friends helps keep you motivated and just makes the whole experience more enjoyable. If you don’t know any other cyclists, seek them out. Attend organized rides throughout the year. If you have to, organize your own rides and invite others along. If that doesn’t work, find virtual partners online.

• Visualize success – Get a clear picture in your mind of what it will be like to cross the finish line on the final day of your first Cycle Oregon. Think about how good it will feel to know you can do something like this, to know you are an athlete and a true cyclist. Refer to this mental picture on the difficult days. Chances are, when you actually do cross that finish line, the feeling will be better than you imagined.

  And after Cycle Oregon, keep training. Maintain that level of fitness you’ve worked so hard all season to achieve.