Weekend Group Ride

This weekend, as part of my role as a Coeur Sports ambassador, I led a beginner friendly ride of an old triathlon course here in Maryland.  While the ride was welcome to riders of all paces, my big goal was to make sure that slower riders felt like they belonged.

I know what it’s like to be afraid of group rides, worried that I won’t be able to keep up.  So I made a point to note to everyone that this ride was open to all paces.  I would be riding in the back, and if someone wanted to take a break mid-ride, that was fine by me.  This was all about getting out there and riding.

I had a small group of people show up, but I couldn’t have been happier with the participants.  Everyone was so friendly and welcoming to each other, and I heard more than once that people were so glad that the ride was zero pressure.  Sure, I had people say “Oh, I will be slow, don’t worry if you have to leave me behind.”  And you know what?  They were WRONG.  They weren’t slow.  In fact, I was expecting to have an easy ride and came into the morning with slightly dead legs.  This was not the easy ride that my legs wanted.

I’m absolutely guilty of underestimating myself and my abilities.  I don’t think I’m “good enough” for a lot of group rides.  But like some of the folks who came out for my ride, I need to take a hard look at what I can do and not psych myself out because I don’t think I’m good enough.

I had so much fun getting this group out and riding, and I plan to do at least one more ride later this summer.  Most of these people were complete strangers who showed up to ride and I think we all had an awesome time.  Thanks to everyone who came out!

If you’ve been thinking about putting together a group ride, do it!  You never know who might be looking for a group to ride with.  Put out a Facebook invite, tell people in your tri club, ask people to spread the word.  I’m so glad I did.

The Wheels on the Bike Go Round and Round

Guys.  GUYS.  I get to try out running THIS WEEK.  Like, tomorrow!  I’m 100% excited and 100% terrified and 100% convinced it’s gonna be awful.

running is impossible

But it’s also going to be 100% exciting because I can finally, finally try running again.

Because while I love biking, it’s getting to be a bit much.  Don’t get me wrong, my bike and I are still BFFs, but after three straight days on the trainer, I’m a little bit saddle sore.  I know, I know, it’s only three days and lots of people do way more, but I got into triathlon because I like doing multiple things.  I get bored easily!  Also my treadmill is getting dusty, and I’m pretty sure this is the longest I’ve gone without running on it since I bought it over 6 years ago.

That said, I’ve really gotten into riding on Zwift.  I love the added challenge of the hills and valleys, and I absolutely love the scenery.  Seriously, how gorgeous is this?

Don’t judge my overall speed – it was a hilly route.

I have to admit, I also love the gamification of the workouts.  I can challenge myself up hills and through sprints.  I can earn virtual jerseys and other gear to “wear” during the ride.  I can cheer on my friends as they ride (and spy on them if I want).  I can see how many pieces of pizza I burned during my workout (spoiler alert: it’s never as much as you think).

I have never minded indoor training, as it’s often an excuse to catch up on tv shows I’ve missed, but after using Zwift for a few months, I see just how much I was holding back on my trainer rides.  It’s easy to push myself on the treadmill – I push the buttons and I have to run faster or I fall.  But the bike is entirely self powered, so if I take it easy, there’s nothing there to force me to speed up.  Having my Zwift screen in front of me is that reminder, especially when I’m cruising up a hill at a whopping 2 miles per hour.  Seriously, if I were actually riding, I would have fallen over.  (Of course, I tend to avoid hills with a 10% grade.)

So thank you, Zwift, for getting me through these past few months, but I think maybe we’ll be seeing each other just a bit less, now that the treadmill and I are allowed to get reacquainted.

Trying Out Zwift

Following the recommendation of… oh, just about everyone, I have finally checked out Zwift for cycling workouts.

What is Zwift?  I guess you could call it virtual reality cycling.  You connect to their platform and get to ride through a virtual landscape with other riders.  And of course, there are definitely game aspects to it – so you can challenge other riders,  try to set new personal bests, and of course, earn new jerseys and equipment for your avatar to wear.

Don’t worry, after this, I earned enough points for a helmet. Even virtual riders shouldn’t be without a helmet.

So the best way to use Zwift is probably through a smart trainer, which will automatically change your resistance as you ride through the hills and valleys of Zwift.

I don’t have a smart trainer.  But I do have a power meter, which works pretty well.  Zwift looks at the watts I’m putting out and the simulated course and uses that to determine how fast avatar me is going.  So I can be pedaling at the same rate and speed, and depending if I’m going uphill or downhill, I could be doing anywhere from 3mph-35mph (all speeds I have seen on Zwift).  So obviously, the goal is for me to change my gearing so that I’m picking up the pace and better simulating the road changes.

If you don’t have a smart trainer or a power meter, you can use a speed and cadence sensor, which Zwift will translate into zPower, their version of virtual power.  It’s not quite the same, but still can make for a good workout.

For me, Zwift just breaks up a bit of the monotony on long rides.  And you can input your pre-designed workouts as well.  My coach gives me workouts, which I can do while on Zwift.  When I’m just riding to ride, it’s fun to try to beat old sprint records or try to climb the hill faster.  (I think I need to ride at some crazy mid-week hour so I can have a chance at a QOM – queen of the mountain – and even then it’s unlikely.)

Plus, let’s be honest, I like stats.  I’ve been training with power, and I like being able to see the power on the screen.  I can still port the workout over to Strava and see how I’m doing on the various segments that have been created.  I’m hoping this helps me become an even stronger rider over the winter.

Anyone else use Zwift?



How to Fix a Flat Tire

Look, I look like I know what I’m doing.

This weekend, I did a small clinic at Princeton Sports on what to do when you are out riding and you get a flat tire.  Given the number of people who showed up at the ride who admitted to not being able to fix a flat, I had hoped more would stay for the clinic, but I think that those who did learned a lot and hopefully feel more comfortable about dealing with a flat tire.

First off, flat tires aren’t terribly common.  I’ve gotten exactly one flat tire since I started riding.  Of course, that one flat tire was during my first olympic distance triathlon.  Thankfully, I knew what to do.  I wasn’t particularly skilled at handling a flat tire, but I had practiced at home.  I wasn’t going to let one pesky issue destroy my entire race.

I have heard a number of cyclists say that if they get a flat tire, their race is over.  And if you’re racing to land on the podium, maybe that’s true.  But for the vast majority of us, there’s no need to stop if our tire goes flat.  And besides, what are you going to do if you get a flat during a training ride?

And what’s the best way to learn?  Practice.  Lots and lots of practice.  If you have a clinic or a class available to you, go.  If there is a hands-on option, participate.  Learn to take your wheel off, get the tire off and change the tube.

If you don’t have a class available, you can learn thanks to the internet.  The internet is an amazing place.  I actually learned to change a tire by watching a video on YouTube.  I no longer remember which video I used, but I’ve included a good one at the bottom of this post.

Don’t just practice once.  Repeat the process over and over again.  Remove the tire, pull out the tube, replace the tube, replace the tire, inflate your tire.  You don’t have to use a CO2 inflator every time, use your regular bike pump.  Sit in front of the tv and have something entertaining playing in the background as you repeat the process over and over.  It will get easier.  And if you’re struggling, walk away for a few minutes, calm yourself, and come back.  You can do this, and then if you do get a flat on a training ride or during a race, you’ll know what to do.


Ride Report: Civil War Century

img_2966Last weekend, I did the Civil War Century metric distance.  Yes, it took me a full week to get this report up.  It’s been a busy week.  Anne suggested it to me, so it seemed like a good idea.  I needed to get in at least 60, and 60 miles on your own is decidedly no fun.  Doing it on a supported training ride is much better, and while I didn’t need more than 60, being trained for a longer ride never hurt anyone.

Here’s the description of the ride:

On this ride you get to look at the mountains, not climb them, as you meander along pleasant country roads through the lush rolling farmland of the Monocacy and Carroll Valleys to Gettysburg and back. As a bonus, you’ll cross or pass 4 covered bridges on this route while doing 2,625 feet of climbing.

That was pretty much all I knew.  Except that I didn’t really read any of the description except for the feet of climbing.  And the covered bridges.  Covered bridges are pretty fancy after all. So as the ride went along, I was pretty surprised we went into Pennsylvania.


Then I was surprised we were in Gettysburg.  I guess I was thinking Gettysburg the town, not that we would be riding through the actual park.  These advertisements are never right, after all.  I thought “We might go near Gettysburg (yes, I know this is in PA), but not actually into the park, right?”  Wrong.

img_2966 img_2960

This was my last long ride before Augusta and I had goals that I didn’t quite hit.  I was slower than I wanted, but it was an exceptionally hot day, and I finished feeling pretty okay, which is the most important part.  Also, there was ice cream at the finish, which made me feel even better.

However, I did see something that nightmares are made of and you should stop reading right here if you don’t want to hear about it and skip this paragraph by scrolling down to the bolded text.

So as I was riding along, minding my own business, I smelled something familiar.  Road kill.  One of the joys of growing up in the country, I guess.  Anyway, I started looking down, not wanting to ride over it.  And as I looked to my right, there it was.  The Nightmare Deer.  Apparently, a deer either drowned or died and then got caught up in the massive flooding we had recently.  And somehow, it managed to get wedged between the edge of a bridge and the guardrail.  With its head up, staring at the road.  Except that its eyes were long gone thanks to scavengers and there was some sort of… something… hanging out of its mouth.  NIGHTMARES.  It was horrifying.  Do not recommend.

Nightmare is over.

This was an exceptionally well organized ride and one super awesome thing was the sag wagons that could be called.  And on a hot day, they were needed.  The team manning the station was incredible.  We watched them take calls, radio out to drivers, and move their little magnets representing the drivers all over the course map.  Very cool.


I will definitely keep the Civil War Century on my list for future training.  Given the hills on the century, I think that’s out for good, but the metric was an absolutely fantastic ride.

And ice cream.