FAQs

TeamCBC membership and communication

TeamCBC and Bike MS

Bike safety

Group riding

Cyclist care and feeding

Why join TeamCBC?

The biggest and best part of "joining" TeamCBC is joining in on the fun and the camaraderie that the team develops over the summer training season. There are lots of ride opportunities with cyclists of all ages and skill levels. You can meet people who can help you improve your riding skills and, in just a few miles, you have become friends. The whole point of TeamCBC is "TEAM". We take care of each other and want everyone to have a great ride every ride!

Are there any membership dues or team meetings ?

There are no membership dues to join TeamCBC, and there are no structured team meetings. After each scheduled ride, the team gathers at the brewery to socialize and address any team issues. We invite everyone to stay and have something to eat and drink with us.

If there are no dues or meetings, what does "joining the team" really mean ?

You become a "member" of TeamCBC when you decide to participate in North Carolina's Bike MS event for that year as a TeamCBC member. You have signed up for Bike MS under the banner of TeamCBC, and you are committed to raising the required amount of sponsorship funds.

And, joining TeamCBC for North Carolina's Bike MS event does not prevent you from participating in other MS events with other teams. Your committment to TeamCBC is for the autumn Bike MS event held in New Bern, North Carolina.

How often must I sign a CBC waiver ?

You must sign a CBC waiver each year. For minors (under the age of 18), a parent or guardian must complete the waiver. You can slip the waiver under the door of the brewery prior to your first ride of the year, or give it to the designated ride leader.

Where can I get a copy of the waiver ?

You can download a pdf version of the CBC waiver. Waivers will also be available at the beginning of each ride. Your ride leader will have blank copies. Please turn in a completed, signed waiver before participating in a TeamCBC ride.

How do I find out about upcoming rides ?

All CBC rides are posted on the TeamCBC section of the Triangle Cycling forums. In addition, if you subscribe to the TeamCBC mailing list, you will receive notification of upcoming rides and other events by email.

How do I subscribe to receive the TeamCBC emails ?

You must subscribe to receive the TeamCBC emailings. Email addresses are not sold or distributed to anyone. They are viewed solely by the site administrator with the only purpose of communicating TeamCBC information. You can also use this link to unsubscribe from the list.

Where is the TeamCBC forum and how do I post ?

TeamCBC has its own group forum on Triangle Cycling. The Triangle Cycling forums are open for anyone to read. You must register with Triangle Cycling before posting or replying to forum threads. Triangle Cycling forums site is a valuable resource for finding about formal and informal riding events in central North Carolina.

Is TeamCBC on facebook ?

TeamCBC has an open group on facebook. You can visit the group page to see pictures from previous team events.

If I do not RSVP to an upcoming CBC ride, can I still show up and ride ?

While we do need a fairly accurate accounting of the number of riders, please do not let failure to RSVP keep you from joining us. We use the expected number of riders to ensure there is enough food ordered for our after ride social time.

How can I get involved with helping ?

There are plenty of behind the scenes tasks and responsibilities required to manage a cycling club. No matter how familiar or unfamiliar you are with cycling, we need your help.

In the past the major responsibilities have fallen on the shoulders of a few people. We are making an effort this year to let our other riders know what is needed and how they can help out. We need people to help clean up after team events, lead rides, oversee managing CBC cycling gear inventory, as well as a slew of other jobs. If you have some time you can donate, don't be shy, just say the word and we'll find a place for you!

How can I buy a TeamCBC jersey ?

Short sleeve or no sleeve TeamCBC jerseys are available for purchase after each CBC ride. Sales are usually conducted in the warehouse room of the brewery during the social time. We also have some older jerseys in stock.

TeamCBC members are given a slight cost reduction. For more information, talk to the individual selling the gear at the brewery.

What other cycling gear is available through TeamCBC ?

We currently have TeamCBC spring/summer jerseys, socks, and water bottles in stock. We will have caps and glasses in the spring. We can order other clothing items as needed, however we have to have a minimum of 5 committed orders before placing a group order.

TeamCBC gear is available for purchase after each CBC ride. Sales are usually conducted in the warehouse room of the brewery during the social time.

If I ride with TeamCBC, do I have to participate in the Bike MS event ?

We encourage all our riders to participate in the Bike MS event, or sponsor another TeamCBC rider who is participating in the event. However, if you are unable to do either, you are more than welcome to ride with the team, purchase CBC cycling gear, or join us for after ride activities.

How do I sign up for Bike MS 2010 ?

Registration is open for the Bike MS 2010 event to be held in New Bern, September 11-12.

What is the registration fee for Bike MS 2010 ?

The registration fee is based on when you register.

  • Jan 1 - May 31, 2010 - $35
  • Jun 1 - Jul 31, 2010 - $45
  • Aug 1 - Sep 11, 2010 - $55

In addition, each rider is responsible for raising a minimum of $200 in sponsorship funds. We encourage all TeamCBC riders to attempt to raise at least $1000.

What if I have already signed up as an individual or with another team, can I move to TeamCBC ?

If you have already signed up as an individual, or you have joined another team and would like to move your team affliiation to TeamCBC, contact our team captain.

What if I do not raise the minimum sponsorship funds ?

We encourage each TeamCBC member to attempt to raise $1000 dollars in sponsorship. The National MS Society requires that each rider raise a minimum of $200. Cyclists who do not meet the $200 minimum by the fundraising deadline will not be allowed to register for the next year's event until the previous year's minimum is met.

We do provide tips for effective fund raising. With the advent of social networking sites such as facebook or twitter, reaching larger groups of people is much easier than it has been in the past.

How do I sponsor a CBC rider or TeamCBC at Bike MS ?

If you are unable to participate in the Bike MS event yourself, please consider sponsoring a team member or donating to the team in general. To do so, go to the Team CBC page on the 2010 Bike MS site. From there you sponsor any individual by clicking on his or her name and making a donation, or by making a general team donation (top right hand corner of the page)

How can my business become a team sponsor ?

We welcome all forms of Bike MS sponsorship. In addition to individual sponsorships, we also have businesses that sponsor our team. We acknowledge our sponsors on our TeamCBC cycling gear: jerseys and caps. In addition, we highlight our sponsors on our web site and encourage our riders and individual sponsors to patronize our business sponsors whenever possible.

If you are interested in a business sponsorship of TeamCBC, please contact one of our team captains.

Are Bike MS donations tax deductible ?

Yes, all sponsor donations for Bike MS are 100% tax deductible.

What are the overnight accommodation options at Bike MS ?

There are hotel accommodations available for cycling during the Bike MS event. Many members choose to camp out in the Team Village. Camping is free of charge, the team members camp in close proximity to each other, the Team Village is very close to all Bike MS events as well as ride start and end points.

For more information, talk to a TeamCBC member who has participated in previous Bike MS events.

If I sign up to ride a century, but decide the day of the race to go a shorter distance, is that a problem ?

This is not a problem. In fact, more often than not, cyclists decide that they can go longer than they thought they could when they originally signed up. The routes are marked with decision points, where the shorter routes split off from the longer routes. You have until that point to make your final decision.

Be aware, however, that century route riders begin the route earlier than shorter route riders. So it might be to your advantage to start out earlier and shorten the ride, than starting later and risk running out of time trying to finish a longer route.

Are children welcome at Bike MS ?

Yes, but minor children should be accompanied by a parent or guardian at all times.

What are the NC laws regarding cycling ?

You can find the latest North Carolina laws regarding bicycling at NCDOT Division of Bicycle and Pedestrian Transportation.

What are some basic tips for riding safely ?

These tips are from a Los Angeles Times article: Bicyclists should stay on the defensive to stay safe.

  • Be visible: Wear bright clothing and ride in motorists' line of sight. Always use a front and rear light at night.
  • Ride predictably: Never weave in and out of cars or make sudden moves. Use hand signals to indicate your intentions to motorists and following riders.
  • Claim your space: Ride too far to the right and you blend into the surroundings. You also put yourself in the risky debris and gutter zone.
  • Make eye contact: Never assume the motorist sees you. Even if you're in the line of sight, the driver may not register you. Look for a nod or glance that indicates that you've been seen. You may need to wave at the motorists to get their attention.
  • Be wary of parked cars: Ride the distance of a door-length from parked cars and be on the lookout for people inside them. Cyclists have been killed by car doors swinging open. Also look out for parked cars suddenly pulling out into the lane.
  • Obey traffic laws: Bicycles have all the rights and responsibilities of any other vehicle. That means no running stop lights. Ignoring laws could result in a ticket and may also aggravate sentiment against cyclists.
  • Ride with, never against, traffic: By law, bicycles are vehicles just like any other and must be operated as such. Ride against traffic and you increase your risk of a head-on collision, especially because motorists don't expect bicycles coming the wrong way.
  • Wear a helmet and consider using a rear view mirror: If you're not comfortable holding a straight line while looking behind you, consider purchasing a rear view mirror that attaches to your bike, helmet, or cycling glasses.
  • Avoid escalation: Never antagonize motorists, even if they act aggressively. Escalation only increases your risk of injury. When it's you versus 4,000 pounds of steel, the odds are against you, no matter how right you are. If you see a motorist acting irresponsibly, consider reporting the incident to the police, and if possible, report the license plate of the motorist.

What are the recommendations on how often to replace a helmet ?

Obviously a helmet cracked or dented during a crash or hard drop should be replaced immediately. As for normal aging of helmets, most helmet manufacturers and some cycling experts recommend that a helmet worn frequently should be replaced every 3 years or so. The reason is that the foam degrades due to sun, heat, salty sweat and other environmental factors, added to the usual knocks of regular cycling activity. These things make the foam unable to provide full protection in the event of a head impact.

How should I care for my pedal clips ?

This article is from the RoadBikeRider newsletter. You can subscribe to their newsletter by visiting their site.

  • Check shoe cleats. Inspect them for wear. Plastic cleats don't last long, especially if you walk a lot. The front and rear edges of the cleat are held by the pedal jaws, so check these areas to see if they are worn thin or damaged. If so, replace the cleats after marking their position (see below) or the performance of your pedal system will deteriorate. As cleats wear, release becomes harder and harder.

    Metal cleats typically last a lot longer than plastic, especially on shoes that recess the cleats so they don't strike the ground during walking. It's difficult to see wear on these cleats but, again, balky release is a key sign. If the cleats have been on for several seasons, replacing them should solve any performance problems.

  • Check all bolts. If the cleats are in good shape, make sure their bolts are tight. You might first need to dig dirt out of the screw slots or bolt heads with a small screwdriver or awl. Next check all screws and bolts you find on the pedals -- except those that regulate release tension. Turning them will change how hard or easy it is to clip in or out. These screws are typically marked with tiny arrows showing which way to turn them to change tension, so look for that indicator and leave them alone if you want the same settings.

    Caution: If you have a Speedplay pedal system, the bolts that hold the cleats on the shoes aren't meant to be tightened very firmly. Doing so will make clipping in and out difficult, if not impossible. Check that these bolts aren't loose. If they're not, don't tighten them.

  • Mark cleat position. Using an indelible marker like a Sharpie or paint pen, go around the cleats to outline their position. This way, should they loosen or move, you'll easily be able to put them back in the right place. And when it's time to replace the cleats, you can just align them with the old position.
  • Clean and lubricate. Use a rag to wipe grit from each pedal, then lightly lube the cleat/pedal interface to keep it working nicely and prevent annoying squeaks while riding. A spray furniture wax (Pledge or a generic) works well and, importantly, doesn't leave a sticky film that collects dirt when you walk. Same goes for silicone spray. If you ride a lot in the rain you may need something heavier such as oil. Use only a little, though. Too much makes a mess.

Any tips for riding on wet pavement ?

The following tips on riding on wet pavement were found in the RoadBikeRider Newsletter. You can subscribe to their newsletter by visiting the RoadBikeRider site.

First, slow down! This is especially true when the rain initially starts. The road will be slippier in the first few minutes of a shower than after the rain has had time to wash away the film of oil and dust.

If you are able, reduce tire pressure. If you normally run 100 psi, go down to 85 or 90 psi, depending on your weight. The theory is that a tire at lower inflation compresses more under load, increasing its contact area. Lower pressure also reduces the risk of tires chattering and losing traction on rough roads.

Watch out for hazards unique to rainy conditions. When they're wet, painted lines and markers are very slippery. Turning while on them could easily cause tires to slide out. If you can't avoid riding on paint, do it with your bike as upright as possible. Other damp dangers include manhole covers, metal plates, steel-deck bridges, railroad tracks, fallen leaves and tarry crack filler.

Be smooth. Don't make any abrupt movements that might break traction. Initiate all turns smoothly in a wide arc instead of heeling the bike over all at once.

What do I do if I slip off the road ?

  • Don't abruptly steer back onto the road. That's the natural reaction. Fight it because it's often wrong. If there's a lip, it could catch your front wheel and put you down.
  • Hold your line. Slide back on the saddle. Pedal steadily if the shoulder is fairly smooth. If it's rough, hold the crankarms level and crouch like a cat ready to pounce.
  • Look for a safe "on ramp." You'll probably see one just ahead, a spot where the road surface and shoulder are almost even. An intersecting road or driveway works too.
  • Check behind for traffic before attempting to enter back onto the road. Listen hard if you can't look.
  • Lift the front wheel. Even when the "on ramp" looks smooth, pulling up on the handlebar as you steer from the shoulder to the road will prevent a nasty surprise. And it's mandatory when the pavement is higher. The rear wheel will bump the edge, but that's usually okay. It's when the front wheel gets twisted that crashes happen.

What gear am I required to have to participate in a TeamCBC ride ?

To participate in a TeamCBC ride you must have:

  • Signed waiver (first ride of the year only)
  • Valid ID, such as driver's license or insurance card
  • Helmet
  • Spare innertube
  • Water bottle with sufficient water for the first leg of the ride

Any other types of gear that are strongly recommended ?

We also strongly recommend you have the following:

  • Cellphone with emergency contact. Name this entry "ICE" (in case of emergency)
  • Snacks (such as granola bars, gel packs, fig bars) or cash to purchase food and drink at the rest stops
  • Cycling or sun glasses
  • Riding gloves
  • Tools and a pump or cannisters for fixing flats

What are the basics of group ride etiquette ?

Group-ride dynamics are interesting and ever-changing. As the pace and terrain changes, the pack stretches and compresses. The latter can cause some very tight quarters and even an occasional crash. In order to ride safely it's important to ride smoothly and avoid hard braking as much as possible. In fact, even light braking or swerving by someone in front can have a ripple effect and cause problems at the rear of the pack. You can avoid problems by practicing these simple rules:

  1. Stay alert at all times. Never assume that it's safe. Keep "reading" the dynamics of the group and always leave yourself an out by keeping on opening to one side that you can escape through if there's a crash or obstacle you have to avoid.
  2. Hold your line. This means swerving as little as possible. If you need to move left or right, do so gradually after checking the area for other riders and pointing out your move to make your fellow riders aware of your intentions. If you notice that someone is swerving, he's probably tired or inexperienced. Stay away from him!
  3. Don't overlap wheels. Overlapping is putting your front wheel next to someone's rear wheel. This is asking for trouble, because if they move, they'll bump your front wheel knocking you down. Try to always be behind the bike(s) in front unless you're passing.
  4. Don't look back! Looking back causes even skilled riders to swerve, which can cause a crash. If you must look back, ask the person next to you if you can put your hand on their shoulder. That will keep you riding straight so that when you look back, you won't swerve.
  5. Relax! Use a relaxed grip on the handlebars, keep your shoulders down (not up against your neck) and bring your elbows down and in so that they're slightly bent. These steps will help you stay relaxed, which allows quicker reaction time and prevents tension in the neck and shoulders that can lead to fatigue and sloppy riding.
  6. Focus on the rider(s) ahead. Don't make the common mistake of focusing on the back wheel in front of you. Look up at the shoulders of the riders ahead and occasionally look at the road ahead and the riders up front so you can see what's going on and be prepared for sudden changes.
  7. Don't brake unless absolutely necessary. If you must brake, do so lightly to scrub off a little speed. You can also slow down by sitting upright and catching more wind in your chest.
  8. Warn others of hazards. Keep on the lookout for things that could cause problems and shout out a warning or point out the hazard.
  9. Pass carefully. Sometimes you'll see the riders ahead starting to accelerate and you'll want to jump up to them. Be careful! Make sure you're not going to get cut off or cut someone else off. Usually, a moment's hesitation is all it takes to make the move safely.
  10. If you get tired, move to the rear. Fatigue causes dangerous riding, so it's safer to go to the back of the group than to be in the middle of the action. Don't just swerve and slow, though! Tell those around you that you're dropping back so it's a safe move.

What are the typical verbal warnings used to communicate among riders in a group ?

Communication is the key to safe group rides. Because roads are full of traffic and hazards, and because visibility is limited when riding in a group, it's important to warn others about hazards and to remain alert at all times to the warnings shouted and pointed out.

Warnings you're likely to hear include:

  • Car back: there's a car approaching the group from the rear
  • Car up: car approaching from the front
  • Car right (or left): a car is approaching on a cross street
  • Car deep right (or deep left): a car is approaching on a cross street, but there is enough distance to allow a few riders to cross the intersection safely
  • Clear: no vehicles seen on the cross street, safe to continue across
  • Slowing: front riders are slowing their pace
  • Stopping: the group is stopping for a stop sign or light or some other reason
  • Walker up: there's a pedestrian on the road ahead; cyclists should move to the left (if safe) to give the walker room to pass
  • Gravel, Sand, Glass or Hole: there's a road hazard ahead
  • Tracks: upcoming railroad tracks in the road
  • On your left (or right): used to tell a front rider that you are passing on their left or right
  • Passing: a second way to alert front riders you are passing them

What are the typical hand signals used to communicate among riders in a group ?

Some verbal signals have equivalent hand signals, these include:

  • Pointing right or left: upcoming right or left turn
  • Left arm raised at a right angle: upcoming right turn
  • Palm open behind rider's back: indicates front riders are slowing or stopping
  • Pointing to the ground on either side of rider: indicates pothole, gravel, or some other hazard following riders should be aware of
  • Hand waves in back of rider; fingers in a "V" shape like victory sign: upcoming railroad tracks
  • Waving behind rider's back toward the left: alerts following riders to merge toward the left. Could indicate a pedestrian, pothole, or loss of shoulder.

Which signals should I use, voice or hand ?

It is really a matter of preference whether you use voice or hand signals. Some riders use both. Voice signals are safer at high speeds because they allow you to keep both hands on the handlebars.

How should I apply brakes in a pace line ?

The short answer is very rarely. You should use soft pedaling to maintain your position within the pace line.. If you find yourself rolling up on a rear wheel, you can move slightly to the side of the rider in front of you while soft pedaling (no power) and sitting higher so the wind can act as a brake. However, this may not reduce speed quickly enough to avoid an overlap.

If you need more brake power, pull the levers, but note this caveat: Apply the brakes lightly and smoothly while alerting following riders that you are slowing. Do not suddenly stop pedaling and brake in a way that makes the bike slow abruptly. This will domino down the pace line, making every other rider react.

How can I best maintain a steady, straight line when riding ?

The following tips for maintaining a straight pace line were found in the RoadBikeRider Newsletter. You can subscribe to their newsletter by visiting the RoadBikeRider site.

Situation: You're riding on a wide shoulder when suddenly it disappears and now there's a ragged road edge on one side and cars zipping by on the other. This could spell disaster if you can't ride a straight, steady and narrow path. Newer riders, especially, can struggle in this situation. Two-wheeled vehicles are inherently unstable and they don't necessarily want to go in a desirable direction. Poor technique makes a bicycle wander from a straight line as if it had a mind of its own. Here's some tips for maintaining a straight course:

  • Relax. To ride a straight line, you need a loose, supple upper body. Tension in your neck, jaw and shoulders fights the bike, making it move jerkily rather than tracking smoothly. Of course, staying loose is easy to say and hard to do when you're riding between an 18-wheeler and a guardrail. Concentrate on relaxing your breathing as well as your shoulders.
  • Keep your eyes up. Staring at the pavement just ahead of the front wheel guarantees you'll ride anything but straight. You need to avoid potholes, glass and other debris, of course, so here's the trick: Keep most of your visual concentration on a swath 30-100 feet (10-30 meters) up the road. When you see a pothole, adjust your line to miss it, then let your lower peripheral vision take over. This is the way to monitor all hazards you're passing.
  • Look where you want your wheels to go. Off-road riders quickly learn that if they look at a rock in the trail, they'll plow right into it. But if they look instead at the good line around the rock, that's where their wheels will go. It works the same on the road. Focus on the line you want your bike to take and it will follow that track almost magically.
  • Practice. A fun way is to ride on the white line at the edge of the lane (traffic permitting). See the effect of looking well ahead vs. right in front of your wheel. Feel the benefit of keeping your shoulders and elbows loose instead of trying to steer the bike straight. On most roads there's instant feedback because the white line feels smoother under your tires than the pavement.

What if my hands and fingers become numb or tingly during rides ?

This article from the RoadBikeRider Newsletter gives some tips on how to prevent your hands from becoming numb or tingly during rides. You can subscribe to their newsletter by visiting the RoadBikeRider site.

Hand discomfort is usually caused by improper bike fit. But poor riding technique also plays a role. Gripping the bar in one position for long periods is a sure way to make hands and fingers feel like an electrical current is running through them. These 6 factors help solve this problem:

  • Check bike fit. If your handlebar is low in relation to the saddle, or your reach to the bar is too great for your arm length coupled with your torso length, you'll need to tilt forward excessively. This puts extra weight on your hands, resulting in compressed nerves that cause numb fingers. There's no universal formula for top tube/stem length on a road bike. It's always safer to err on the side of a bar that's too high and too close.
  • Move your hands frequently. Change your hands' location in response to the terrain and road conditions. If the road is flat and straight, cultivate the habit of moving your hands every couple of minutes. Rest on the brake lever hoods. Go down to the drops. Switch to the tops as if you are climbing. Then repeat the sequence.
  • Use more padding. Consider cycling gloves with thicker padding or gel inserts. Some gloves are ergonomically designed to have a channel where nerves pass through the wrist into the heel of the hand. Check at your local bike shop for padded handlebar tape or wrap padding (foam, gel or cork) under the tape.
  • Try the split-finger grip. When riding with hands on the brake hoods, put the hoods between your index and middle fingers. This is a relaxing position for cruising when braking won't be necessary. It shifts your hands slightly inward where bar pressure is on the fat part of your palms in line with your ring fingers. Contact is shifted from the palms' center where nerves lie.
  • Consider aero bars for long solo rides. Aero bars are not welcome in pace lines, but if you often ride by yourself you might want to install them. Aero bars eliminate all hand pressure because your weight is borne by your forearms on the armrests. As a bonus, your speed may increase by 1-2 mph (1.6-3.2 kph) on long rides with no additional effort.

How can I avoid or lessen muscle cramps during cycling ?

A cramp is an intense, involuntary contraction of a muscle that usually occurs during or immediately after exercise. While there is some disagreement as to what causes cramps, everyone agrees they are uncomfortable and negatively impact your ride. There are plenty of products marketed to help with cramping, but here are some inexpensive home remedies you might find helpful:

  • Tums
  • Magnesium (found in almonds)
  • Potassium (found in bananas and kiwi)
  • Tonic water - drink a liter the night before a hard ride. It is believed the quinine wards off cramping.
  • Dill pickle juice
  • Mustard - take along a packet or two of mustard

What is meant by "hot foot" and what can I do about it ?

This article is from the RoadBikeRider newsletter. You can subscribe to their newsletter by visiting their site.

"Hot foot" is a common malady on rides that last 3 hours or more. The primary cause is the tendency of feet to swell during long rides. This increases pressure inside the shoes, which, in turn, compresses nerves. The result is a burning sensation in the ball of the foot perhaps accompanied by tingling or numb toes. Here are some tips for dealing with "hot foot":

  • Avoid snug-fitting shoes. You may never suffer hot foot if your shoes allow normal swelling without becoming restrictive. When buying new shoes, wear your riding socks so you can get an accurate fit. Do it late in the day when feet tend to be fatter. Most shoes come in half sizes. If you're on the fence opt for the larger pair.
  • Loosen straps. Even if your shoes fit perfectly, they may begin feeling tight as a ride wears on. As soon as you sense it happening, loosen the straps and/or laces. In the typical road shoe with 3 straps, it's mainly the top one nearest your ankle that makes the shoe feel secure during pedaling (like an old-fashion toe strap). You can keep it snug because it has the least effect on forefoot pressure. The lower straps can be loosened a lot without harming pedaling efficiency.
  • Wear thinner socks. This, perhaps in conjunction with thinner insoles or no insoles at all, will make shoes roomier and allow feet to swell without compressing nerves.
  • Move cleats rearward. This has been the salvation for many long-distance riders. The idea is to reduce direct pressure on the ball of the foot by moving it in front of the pedal axle. For most riders, simply sliding the cleats to the rear of the sole slots will do the job. Others, however, need to drill new cleat-mounting holes to get back far enough for this trick to work. Downside: Moving cleats rearward can cause feet to hit the front wheel when pedaling through very slow, sharp turns.
  • Spread the metatarsal bones. You can do this with custom cycling orthotics that feature a small dome just behind the metatarsal heads. This bump spreads the bones to prevent pressure on the nerves that run between them. There are also over-the-counter options such as the Specialized BG Footbeds designed by Andy Pruitt, Ed.D., author of the Medical Guide for Cyclists eBook.
  • Make an emergency dome. If you're on a tour and suffering, check the foot-care section of a pharmacy. You may find "metatarsal buttons" that you can stick to your insoles. If not, you'll see a number of foam or moleskin products that you can adapt. Remember, the insole buildup goes in the center, just behind the metatarsal heads in the depression adjacent to the ball of the foot. This is about one-third of the distance from your toes to your heel.
  • Also, stretching your foot and toes can work some of the tension out. During breaks take your foot out of the shoe and stretch your toes. Or, wiggle your toes during the ride to get the blood moving.

How can I stay more comfortable on colder rides ?

This article is from the RoadBikeRider newsletter. You can subscribe to their newsletter by visiting their site.

Drink warm fluids before you start to warm up your body's core. When the body is cold the core region gets first dibs on warmth to protect your vital organs. When the core is warm, excess heat can be sent out to the extremities (hands and feet).

Keep your bladder empty while riding. Your body will maintain urine at 98.6 degrees, which is wasted energy that could be used to send heat to your extremities.

Eat and drink a little bit all the time to keep your metabolism (furnace) fired up.

If your feet are still freezing on rides despite good socks, booties and gloves, adding liners might help. No frill liners are pieces of paper stuck in the toe of your shoe to block the wind. You can also purchase liner socks made of a thin cut of insulating materials such as wool, polypropylene or ThermMax. If your local bike shops don't carry liners, check at stores that deal in gear for hunting or winter sports.

You can also put duct tape in the bottom of your shoes to block the air vents.

Will cycling help me maintain bone density ?

It is well known that weight bearing exercises, such as running or lifting weights, can maintain bone density during middle and old age. This New York Times article, Is Bicycling bad for your bones, outlines data from studies that compare bone density between avid cyclists with individuals who participate in other sports. The bottom line: cycling is not a weight bearing exercise, so make sure you add some type of cross training that focuses on retaining bone mass.

What can I do to improve my ability to climb hills ?

Here are some exercise tips for helping you build hill climbing strength.

  • Build strength for life. Even though experts debate how much added strength helps cycling ability, they're sure about one thing -- staying strong throughout life helps you remain vigorous and active. If you want to do lower-body weight training, that's one very good reason. And it's why upper-body iron work is also key to lifelong fitness.
  • Know your weaknesses and focus on them. If you have great endurance but lack speed or power on short hills, resistance work for your legs will probably help you improve. But if you're a muscular rider who lacks endurance and climbing skills, you'll probably want to downplay resistance work for your legs and work instead on your aerobic engine with more time on the bike.
  • Consider "squats on the bike." You can build strength and cycling ability at the same time with big gear/low cadence intervals on the road or inside on a trainer.
  • Pedaling takes place on a continuum with higher cadences associated with less pressure on the pedals and lower cadences with more pressure. So the only way to produce enough pedal pressure to benefit leg strength is to lower the cadence and use larger gears than normal for the terrain. But if that's a problem for your knees, you shouldn't do it. Gaining leg strength at the risk of not being able to ride is clearly a bad gamble.
  • Periodize. Leg strength is typically built in a sequence starting with weight training, progressing through low-cadence, high-resistance hill climbing, then ending with conventional interval training at 90-110 rpm. There can certainly be variations on this pattern, but the basic idea is to build strength in the weight room and then convert it to cycling-specific power.

What's Tim's recipe for homemade gatorade ?

Tim shares his recipe for homemade gatorade. It makes about two liters. Cost about .25 per bottle if you buy the unsweetened flavoring when it goes on sale for 10 cents a pack.

In one 2-liter bottle, add:

  • 8 tablespoons sugar
  • 3/8 teaspoon table salt (sodium chloride)
  • 1/8 teaspoon salt substitute (potassium chloride)
  • 1/2 packet unsweetened koolaid (store brands work just as well)

Fill bottle 3/4 full with water and shake to mix well. Pour half of mix in second bottle then top off both bottles with water. At first you will find this mixture to be heavy on the sugar. I have gotten used to it, but I still chase it with a swig of clear water. I also adjust the salt content based on temperature. I use more salt for hotter days. I always carry a bottle of clear water in addition to a bottle of this home brew.

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