Fill your cup up...

This photo showed up in my Facebook feed this morning and it has been taunting my subconscious all day.  Given the time of the year, I think it is appropriate to address the importance of taking time for yourself.

So often we get lost in the hustle and bustle of life and combined with the stress of wanting or needing to get training sessions in can cause the same signs of over training.  We may lose sleep (even though we are exhausted), elevated or suppressed morning HR, longer HR recovery periods, persistent illness or injury, and/or lack of confidence and overall lack of quantitative progress.  Basically we turn into a burning ball of fury that is ready to explode on our loved ones or coworkers.

Although many of us see the off season as a chance to work on our weaknesses, build strength or speed, or simply reassess our goals, I can’t stress the importance of taking time for yourself – outside of training. Don’t be afraid to take more active recovery days, restructure your microcycle, grab an extra massage, or simply go for a walk.

Personally, I have a workaholic, obsessive personality and it is very hard for me to break away from my routine.  I remember going through a particularly challenging time in my life a few years ago when a friend said, “just come over and relax”.  My immediate answer was, “and do what?”.  Wave the red flag.  Just like you, I’m a work in progress.  I’m becoming better at taking ‘me-time’, whether that is a walk with the dog in the dark, a coffee in the corner of coffee shop (please do still come and say hi if you see me hunkered down.  I would love to chat.), or taking part in the latest coloring craze.

So when you find yourself overwhelmed with the holiday cluster, Christmas Eve shopping, in-laws, and cramming training sessions in, take a step back.  Take care of #1 and the rest will fall into place.

Happy holidays!

Iron Sharpens Iron

Iron sharpens iron.  In order to succeed in our lives, whether it be in work or in play, the importance of having a mentor(s) or a person who we look up to, can’t be stressed enough. For the most part I like to think that it is human nature to strive to be better and athletic ventures are no different.  There are a few exceptions to every rule out there, but most of the crowds that I dabble in set goals for themselves, whether it be in their jobs or in play, and strive for growth.

I have plenty of mentors for different aspects in my life and I have found myself reflecting on their importance more often lately.  Some know that I view them as a mentor, some do not.  Regardless, I reach out to them when I need advice, want to bounce ideas around, need a fist bump (or sometimes a hug, shocking I know), or simply need to be inspired.  Some, I follow on social media, some in type and text, some in social circles, and some in their careers, but I assure you they all serve a purpose.  I should be clear, these are not people I’m jealous of or covet, rather they are people who I admire and know I can learn from.

I challenge you to find a person(s) who can push you outside of your box to be a better person or athlete.  Find one for all aspects of your life.  Write their names down and visit the list often.  I promise you won’t regret it.

-Ride On-

Joanne Cogle

 

The great Riverwalk debate

Now that spring has officially arrived (can we say that without the weather changing?) there are bound to be more users of our Riverwalk.  More users equals more pedestrian traffic and higher chances of incidents.  Let's do our part to keep the Riverwalk safe for all by starting with these three simple steps: 1. Ride on the right side of the Riverwalk.  As a cyclist you are considered a moving vehicle.  That's what we fight for on the road isn't it?  The same rights as a car? By staying on the right side, the flow of traffic is kept to a manageable level and prevents confusion for oncoming traffic.  Normalcy will keep us a little safer.

2. Announce yourself when passing or just in general with a friendly "on your left". We can't tell you how scary it is for a beginner cyclist to have a rider buzz by them out of the blue.  That being said, make sure you leave your headphones at home (or at the very least keep them out while on the Riverwalk) so you can hear those announcements.

3. Ride a little slower.  Take the time that you ride on the Riverwalk to warm up or cool down.  We know your time is valuable but so is the safety of our community.  Slow down, enjoy the moment.

Ride On!

 

Urban Mountain Bike Race and Time Change Party

Our time change party will be here before you know it! We will kick it off this year with the first ever Urban Mountain Bike Race. This 1/2 mile 6 lap course will not disappoint with obstacles, music, and even a trip through The Mix Ultra Lounge. Open to ALL levels of racers. See you March 7 at 430pm!

 

Light It Up Blue

Join us for the second annual Light It Up Blue night ride on November 8 at 630pm. All proceeds go to our local Autism Hope Center. Over $10k in raffle prizes are up for grabs and tickets are $50. Since Jason doesn't have hair to shave this year he has agreed to compete in Ironman Louisville if $30k is raised. Let's whip him into shape! See you soon!

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Yes. You. Can.

On request of a role model, turned coach, turned friend, I am writing this. Perhaps it will inspire those who are sitting on the fence about trying something new or motivate those who are already active. Somewhere a cycling hobby turned into triathlons. I’ve always been able to finish on my own accord, although it hasn’t always been pretty. I don’t just get up and race. I used to, but not anymore.

I am pretty stubborn, don’t like to be told what to do, and I march to the beat of my own drum. There have been two people who really stand out in my triathlon career. They have been able to tell me what to do, and how to do it, and I’ll listen the first time with few questions asked.

One of these people challenged me to start training with a purpose. So 4 months ago I accepted. I focused. The goal, to round out my Ironman total to 12. Ironman Louisville August 24, Ironman Chattanooga September 28, and Ironman Florida November 1. 3 Ironmans. 3 months.

This challenge has called for some incredible life-balancing.

I am a wife, an Army wife at that I am a mother I have a real life, full time job I am a coach, trainer, and mentor I am race director I am a friend I am self confident and believe in my potential I am an Ironman I am focused

My new found focus has taken me on highs and lows. I have focused on quality over quantity. I have swam miles to nowhere in the pool, made friends with Cardiac hill on and off the bike, and run and rode under the cover of darkness.

The result? Speed has started to compliment endurance. Faster swim times, increased speed and power on the bike, and run times at paces I've never seen before. All put together has translated into an entirely different race and training mentality. I look forward to pushing myself, to sweating, and feeling the endorphin rush. Yes, there have been times when I've had self doubt, but that has quickly erased with firm words of affirmation of my potential.

I've had to make sacrifices. My house isn’t impeccable, but I know where everything is. I don’t cook every night, but we are pretty nutritionally sound. We vacation, sometimes to races but we spend time as a family. This is my passion, what makes me happy, relieves (and sometimes causes) stress. I am a firm believer everyone can be a triathlete, runner, cyclist, swimmer, or whatever they want to be. No matter how big or how small. It’s all about quality vs. quantity. Take a leap, you never know how it might change your life.

Sitero Review

Some time ago I lost track of my race numbers.   I fail miserably at tracking my training and I'll ride just about any bike, in just about any type of clothing.  My friends and athletes have seen me out in my flip flops on a tri bike or wearing a sweat shirt on one of our group rides.  I roll with the punches most of the time.  We kind of have to, don't we?  That being said, there has been one constant in my racing and cycling career.  For 15+ years I have never sat squarely on my saddle and I can say with confidence that is not comfortable.  But as athletes we learn to embrace pain and suffering. That all changed when I discovered a new seat called Sitero by Specialized…

The pelvis is made up of several bones that, in conjunction with the lower back, work together to support the body’s weight, anchor abdominal and hip muscles, and protect delicate vital reproductive organs.  If the bones of the pelvis are not supported properly, the soft tissue of …well…”down there” takes the brunt of your torsos weight.  This ultimately results in numbness, tingling, inflammation, and possibly serious health concerns.

Historically, popular road performance bike saddles have been designed to be as skinny as possible, forcing the body to be supported on soft tissue.  However, there have been significant advances in saddle construction that allow for a more anatomically healthy position.  Specialized has recently released one of the highest blood flow rated seats on the market.  The Sitero (pronounced Sit Aero) tests at 98% percent blood flow (I’ll leave the testing methods to your imagination). The Pro model weighs in at 211 grams and is approximately 145mm at its widest point.  This is Specialized’ first split nose saddle designed for triathletes and is their answer to the ISM Adamo, etc.  It is reasonably priced at $175 for the Expert and $225 for the Pro.

The Sitero is not designed to be sat on at the tip or the nose, but rather in the perforated ‘sit zone’.  This is the area that is designed specifically to relieve pressure.  What is the difference between the Sitero and its competitors?  The Sitero focuses on the athlete sitting on the Pubic Rami (pelvis) rather than on the ischial tuberosities (sit bones).  Therefore, when in an aero position more blood flow is achievable.

sitero

The Cons are limited.  There is a small limitation with the fore and aft of the saddle since the rails are not long as some of the other aero saddles out there.  Therefore, although uncommon, it might not fit all athletes.  The saddle can be a little hard if you are used to a very cushioned seat.  However, it does soften up over a few rides.

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The long story short is the Sitero has changed the way that I feel about riding.  I felt like I got too much flex from completely separated nose pieces such as the Adamo or Koobi and not enough support from other split seats.  The Sitero allows me to sit comfortably on my bike and gives me more than adequate blood flow.   I liked to ride my bike before but never looked forward to the after effects.  But now, I love to ride my bike and can’t wait for the next ride!

Where can you get your self on one of these seats?  Well right here at "probably the best bike shop in the world".

 

 

National Bike Month

April showers bring...the best month of the year! May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast. Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling - and encourage more folks to giving biking a try.

Columbus' Bike Week

Tuesday May 6 - Ride on Bikes Tuesday night group ride

6:30pm in front of the shop on Broadway. We had 270 riders last year!

Let's break 300!

Wednesday May 7 - 10th Annual National Ride of Silence. Meet at 6:30pm. Ride begins at 7:00pm from the Lakebottom park band shelter. There will be a post ride social with free burgers and hotdogs.

Friday May 9 - 6th annual Bike to Work Day. Energizing stations for morning commuters available from 6:30am-9:00am at Fall line trace - Machester expressway park and ride Fall line trace - Talbotton rest area. Lake bottom park in front of the tennis courts RiverWalk across from oxbow meadows.

Stations will have great snacks and giveaways for morning commuters

May 9 6:00pm - 4th Annual Ride with the Mayor. This ride starts from Woodruff Riverfront Park at 1000 Bay Avenue. The ride is 5 miles, police escorted-bicycle rentals available at Ride On Bikes. After the ride, join Mayor Tomlinson as she closes bicycle week and kicks off RiverFest.

More information available at www.activevalley.org

Ride the Riverwalk

Spring has sprung!

Check out our April newsletter and jump on our email list right here.

We have an amazing resource at our finger tips, or should we say at our wheels.  Our Riverwalk is one of a kind and provides Columbus with a unique attraction for people of all ages.  With the warmer weather the traffic on Riverwalk will and has increased.  Keep these tips in mind when starting and finishing your rides:

Respect the Riverwalk

1. Be courteous to other riders and pedestrians. Stay to the RIGHT and pass on the LEFT.  Let people know if you are passing by calling out a friendly "on your left".
2. Keep your speed reasonable.  We know you've been waiting a long time for Spring.  Use the first couple miles and your last couple miles as your warm up and your cool down.  This will help keep you and those around you safe.
3. Unplug. If you ride with headphones consider keeping them off until you are off the Riverwalk.  This will help keep yousafe - aware of your surroundings and help others communicate their intentions.
If we all work together we can make Columbus the best it can be!
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Coming Up at Ride On Bikes:

February 17 - 630pm - Real Men Use Oils - What's the new buzz on the streets of Columbus? Essential oils have the ability to heal and improve your quality of life, and it's not just for the ladies. Guys, join George Willock as he walks you through some of the dos and don'ts of DoTerra's essential oils on February 17 at 630pm here at the shop. Have questions? Email tararaedwards@charter.net for more details. February 27 - 6pm - Fat Tires and Flat Tires - Join us as we break down the steps to fixing a flat tire.  Bring your front wheel and repair kit for a hands on experience.  We'll supply the CO2 and Fat Tire Beer.

March 6 - 6pm - Triathlon 101 - This is the first of a 4 part series on the basics of Triathlon.  Interested in getting into the sport, but not sure where to start?  Or maybe you have done some races and are looking for some extra pointers.  This is the class for you! Learn the training basics, required gear, and bring all your questions.  This is lead by USA Triathlon Coach and 9x Ironman athlete Joanne Cogle.

March 8 - 4pm - Time Change Party! - You won't want to miss this BLOCK PARTY.  Band, races, family friendly, and tons of Ride on FUN.

March 11 - 630pm - Tuesday Night Ride - The time has changed and our Tuesday night rides have returned!  We sure missed you this winter! Rentals are free for these rides, but please call ahead.

March 13 - 6pm- Be Byron: Keeping your Ride Clean - This is one of our most popular clinics.  Join our head mechanic Byron as he breaks down the basics of keeping your ride in tip top condition.

March 22 - 9am - Mountain Bike 102 - Brush up on your mountain bike skills with this 102 class. Join in the fun with our very own Josh Fix as he passes on his bike handling knowledge. This is one clinic you won't want to miss. As always, bike rentals are free, but please call the shop ahead of time so we know which bikes to bring with us.

Saturdays - 9am - Group Mountain Bike Ride - Jump into these fun group rides every Saturday.  We alternate between Flat Rock Park and Fort Benning Trail.  Call the shop or check it out on Facebook where we will be.  Need a bike?  Rentals are free, just call ahead or email jc@rideonbikes.com.

 

 

 

Bike Fit: Is it worth it?

Bike Fit: Is it worth it? This is one of the top questions that I am asked as a coach and as an experienced athlete. Is it worth spending the money on a professional fit? My answer is almost always a definite, confident, and firm YES. Any decent bike shop, and most definitely Ride On Bikes, will size you on a bike before you purchase it. Sizing, not be mistaken for fitting, means that you will be matched up with a bike that works well with your geometry and interests. Before you walk out the door, your seat and handlebars will be adjusted to a basic position that is comfortable for you. A basic position that will get you started in the right direction. You might be all set; however, you don’t need to wait to be in pain or training for an event to benefit from a custom bike fit. Most people will indefinitely be more comfortable and perform better following a professional bike fit. As a result, you’ll enjoy riding more. It can help reduce the risk of injury, increase bike handling abilities, increase safety, improve comfort, and often increase speed and efficiency.

A professional bike fit is just as in depth and scientific as actually riding your bike. The bike fit process ranges from 2-3 hours and includes a pre-fit interview, flexibility assessment to gauge where problems may exist and range of motion that need to be taken into consideration. Your cleats and shoes will be examined and adjusted if needed so as to ensure that your joints are tracking properly. Your ‘sit’ bones will be measured to ensure that you are on the right size saddle (getting comfortable isn’t always about getting the most cushion! You could be on the wrong width of seat.) Then positions are adjusted on the bike itself such as saddle heat, fore/aft (forward and backward) of the saddle, stem length (reach), and stem height (drop).

At the end of the process you will received a detailed report of your before and after positions, video, your exact measurements of the final bike fit, and a lot of helpful information you can carry forward. You’ll be asked to ride in your new position for a week or two and the professional fit specialist will follow up with you to make any further adjustments.

So is it worth it? I personally have been through numerous fits in my cycling/triathlon career and have never regretted a single one. Performance is important to me, but comfort trumps performance every time. You’ll walk away full of knowledge and feel great on your ride.

For more information on setting up a professional bike fit contact: jc@rideonbikes.com

Baby it's cold outside...

We have seen the temperatures drop dramatically over the past few weeks, which has made riding bicycles a little chilly.  We have some options for you to make it your ride toasty warm and maybe be that missing gift for the cyclist on your list.
1. Dress in layers: Use many thin, warm layers rather than a few thick layers. It will insulate better and allow you to strip off layers if the temperature climbs.
2. Train your way through the holidays: We know turning your bike into a stationary bike might seem boring, but you can catch up on a TV show or a movie.  Bicycle trainers come in 3 basic options (wind, magnetic, fluid) and range from $150-$400.  Our favorite is the fluid trainer because of the low noise production.  The perk? 1 hour on the trainer is equal to about 1.5 hours on the road in energy expenditure.
3. Mountain Biking: Ever thought about mountain biking?  It's the trail running of cycling and it doesn't have to be extreme.  Since you are protected from the elements of wind and are moving slower, you'll stay warmer.  It's a great opportunity to work on your bike handling skills and develop supporting muscles.  Not sure where to start?  We have a group ride on Saturdays at 9am.  Locations alternate between Flat Rock Park and Fort Benning Trails.  This is open to everyone and no one is left behind.  Need a bike?  Rentals for this ride are free, just call ahead.

November 18 Alternative Transportation Plan Open House

We need your help again.  We have another opportunity to change our community for the better.  On November 18 there will be an open house for the alternative transportation initiative.  This is a chance for the cycling/running/walking/active community to voice their opinions and support for a safer alternative transportation community.  Help us rally together! Hope to see you there. ATP18Nov

 

Light It Up Blue for Autism!

Our local Autism chapter needs our help. Join us for the first Light it up Blue for Autism Night Bike Ride November 9, 2013. Registration isn't necessary, but your gift will help supply our local autism chapter with tools needed for therapy. $25 grabs you a tshirt, glow stick, and raffle ticket for a glow in the dark Pure Fix bike. $50 grabs you a tshirt, glow stick and a raffle ticket for Jason's $10k Specialized Venge. Register Here. Light-it-up-Blue

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Ride All Year

Winter bike blues?  The weather is becoming unpredictable and it's getting cooler.  As a result, a lot of us (unless we are hardcore) tend to park our bikes in the garage and wait the winter months out.  Why not step outside your box and try something new...like Mountain Biking?  This is a great way to strengthen your core muscles, improve your bike handling skills, and give yourself a change of scenery. You probably have flashes of yourself flying head over heels and crashing into a tree, or showing up to work with your arm in a sling.  Rest assured, not all mountain biking is about bombing down hills at an unprecedented rate of speed or jumping over big boulders.  Mountain biking can be pretty tame if you want it to be.  We all had to start somewhere.  We have a number of trail systems in our area that are conducive to beginner riders.  Flat Rock Park can be divided into sections and taken one at a time.  Still a little nervous or not sure where to start?  We are hosting a Mountain Bike 101 clinic, taught by our rock star friend Josh Fix on November 16 at 9am.  Don't have a bike?  We'll have our demos out there waiting for you.  See, you're running out of excuses.  Don't worry, we will return you in one piece in time for the Georgia/Auburn game. josh

Pedaling for Kids

Looking for a ride this coming weekend? Pedaling for Kids’ is a non-profit charity created and committed to raise monies to fund special projects and purchase needed equipment for disabled children in our local community. The goal of ‘Pedaling for Kids’ is to provide necessary items for the disabled children in our community not provided for by other insurance and governmental agencies. 'Pedaling for Kids' Annual Fall Bike Ride

Saturday, October 19, 2013 at 9am- National Infantry Museum

30 Mile & Metric Century Rides :

- Stay on Ft. Benning

- Riders who raise $200 for 'Pedaling for Kids' will have their entry fee waived, plus receive a FREE road bike jersey (valued at $75)!!

-Entry fee of $30 if donations cannot be raised

-A free grilled lunch and awesome swag bag are included

-SAG stops with hydration and snacks every 15 miles

This is not a race, it's a bike ride. All skill-levels are invited

Register at active.com

www.pedalingforkids.org

Cycling and Nutrition -Karen Linden

When you go on a ride you make sure to have all the essentials with you.   You make sure to have all the equipment you need in order to ride effectively -tire kit, helmet, shoes, gloves, glasses and the list goes on.  But the looming question is, "Do you have the proper nutrition?" Proper nutrition is one area that we tend to take for granted and not pay enough attention to and we are talking more than food and water.   It is all the vitamins and minerals that make the difference.  If we are off balance in any of the required vitamins and minerals your body will let you know.

Can you name a mineral that not only gives you energy but regulates metabolism of carbohydrate, fat, and protein?  Still trying to figure it out?  It’s Magnesium.  Magnesium is essential for all cyclists but also in so many other aspects of our lives as well.  Your body is a miracle and wonder in how it operates.  It is constantly working hard to make sure that it is balanced so that all of your organs, cells, and systems work properly to keep you alive.  If you are deficient in any vitamin or mineral than it will throw your body into a downward spiral.  When your bodies are out of balance you tend to feel sluggish, tired, sick, slow, wiped out, grumpy, and so many other things that I'm sure your partner or friends can describe. We are all unique and therefore should never follow a cookie-cutter plan and individualize plans are the most beneficial.  Ask a nutritionist  or a nutritional life coach to fully analyze your nutritional needs and develop a plan that is right for you. Everyone's body is different and every changing so your plan needs to change as well.  If you have any questions feel free to contact me, Karen Linden, at 440-610-8444 OR fresh.start.is.now@gmail.com.  Happy cycling!

IMPORTANT: Georgia HB 689

We are sure that you have seen Georgia HB 689 information floating around. This is real and has been verified friends. Let's rally behind this and kill this bill! Highlights from Georgia HB 689: Cyclists on public roads must ride single file. Cyclists on public roads cannot ride in groups of more than 4 people. Bicycles must have license plates. Bicycles must pay a registration tax. This would essentially ban all group rides in the state of Georgia. Let's kill this bill before it ever hits the house floor (be sure to mention HB 689 specifically): Call Lt. Gov Casey Cagle at 404-656-5030 Email Lt. Gov Casey Cagle at http://ltgov.georgia.gov/contact-lt-governor Find your local representative here: http://www.senate.ga.gov/senators/en-US/FindyourLegislator.aspx Even if you're not from Georgia, and you just think this bill would be an awful precedent for cycling everywhere, flooding the Lt. Gov. and the representatives with your concerns would help make the point.

Pass this on to your other GA riding buddies.

Call your representative and make some racket!

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