TRAINING FOR YOUR RIDE
Treb Cleff rides for the band.
Our trainer Steve Griego has been an avid cyclist, successful competitor, multi day tourist, and bicycle work commuter forever, well, at least fifty years. He will answer your training questions, point you to pertinent training web sites and lead training rides to help with bicycle adjustments for those interested. Following is an example of his comments.
COMPLETE MEDICAL GUIDE FOR CYCLISTS $12.00 by Andy Pruitt PA. If a serious master age rider were to own a single cycling book before purchasing ANY training material, and before purchasing a new or used bicycle, or if I were helping a friend understand how to find her a comfortable but efficient cycling position, Pruitt is my choice. Take a look at the chapter headings. Fit Rules, Saddle Position, Handlebar Position, Pedals and Cleats, Knees, Back and Neck, Foot and Ankle, Hands, Arms, and Shoulders, Crotch and Skin, Eyes and Head, Overtraining and Recovery, Weight Loss, Physiological Testing, Developing a Personal Training Program, HEALTH MAINTENANCE, AGING AND THE CYCLIST, Comfort and Performance, Biomechanics of Cycling, Stretching and Rehabilitation, What We Don't Know
Looking for a bike? When you walk into a bike store, chances are the "young" salesperson will not know much about cyclocross bikes. Cyclocross bikes are designed with a more relaxed frame, longer chain stays, and wider fork so one has the option of using regular street tires or wide more comfortable dirt type tires. I use the same cyclocross bicycle for club rides and dirt road riding. Nothing wrong with the typical road bicycle, but if you are a master age rider, I promise, you will be more comfortable, which directly enhances peddling efficiency, for longer rides.
Many master age riders with varying degrees of back, neck, or shoulder issues are more efficient and comfortable on a machine that allows one to sit upright as opposed to the aerodynamic modern road racing bicycle position. Many riders want the option to ride grass, dirt roads, and importantly one never complains about chip seal vibrations with larger tires.
And on a different note:Gearing for Seniors? Smaller chain rings and large cassettes a.k.a. "low gears" allow us to climb with more comfort and less joint stress; however, aging studies promote pushing our heart rate as quite beneficial for physical and psychological health. Geriatric studies have shown raising heart rate to eighty percent of maximum, a couple times a week is good stress. For us older cyclists, standing a few times during climbing is also good weight bearing stress. On a steep grade standing on the bike will raise our heart rate six to eight beats within fifteen or twenty seconds, and what I find especially interesting is more of the studies are showing high intensity exercise in those of us over sixty and seventy can reverse some of our ailments, increase heart pumping volume, and overcome bouts of depression.