By Anne Larsen
I am master of the indoor cycling domain, but to get a good grasp of riding outside I went an hung out with Olympia’s very own Jim Holbrooks (highlighted in a Thurston Talk article, Sept. 2011 ) to talk about the transition from the indoor cycling studio to the road. You can typically find Jim tearing it up (and sweating like a maniac!) on an indoor bike during the winter months, and then crushing it outdoors like a beast in the early spring, summer and fall.
Now we all know that indoor cycling classes provide road cyclists and fitness-minded folks a killer workout and the opportunity to train indoors during inclement weather and the long, dark, rainy months of winter. Indoor cycling classes are an ideal place to work on technique in a controlled (no traffic, rain, or darkness) environment and it’s a great place to improve climbing and speedwork. The principle advantage of training indoors is that it keeps you on a bike when you can’t train outside.
But….. cycling is an outdoor sport, so riding outdoors is part of its fundamental nature. Outside, the bike isn’t rigid — it moves slightly from side to side so you develop more balance when you ride outside. “Outdoor riding is much less anaerobic than indoor cycling. You’re still burning a ton of calories riding outdoors, but it is a much more sustained effort. The ‘sprints’, bursts, and sustained out of saddle intervals are not realistic or necessary when riding on the road. What does translate over from indoor cycling to riding outdoors is being cardiovascularly fit,” says Karli Plughoff, indoor cycling instructor and outdoor enthusiast.
So let’s say you’ve been taking indoor cycling classes for a few weeks, months or even years. You may have quadriceps that could rival Lance, yet you’ve never seen the inside of a bike lane. I get it – it can be intimidating – taking the show onto the road. But if you are ready to take those first baby steps out of the club and hit the road it can be exhilarating and fun. If you are looking to make the transition to cycling outdoors, here are few helpful tips to start you on your journey!
GEAR YOU WILL NEED:
While the easy part of indoor cycling is that all the gear is provided….you will need to gear up before hitting the road.
Helmets: Safety first – helmet! You may find most folks indoors have clip shoes, heart rate monitors, bike shorts and jerseys…..but no one, and I mean no one – wears a helmet indoors. So get yourself a helmet.
Bike seats: Now I always thought that the skinnier the bike seat, the better the cyclist. But Jim tells me this is incorrect. Bike seats should be about comfort (yes, comfortable), and that everyone is built differently. If you’re uncomfortable in your bike seat, you won’t be able to focus on your workout, and you’ll most likely cut your workout short. I am in no means saying that your butt will feel good; I’m just saying it shouldn’t be painful. Add some bike shorts (padding!) and “toughening up” of your backside will certainly work towards your advantage.
Tires: One of the greatest fears for most folks considering the transition from indoors to outdoors is blowing tires. Changing a tire on the side of the road just doesn’t sound appealing at all. Jim recommends inspecting your tires frequently, and investing in new tires often so that you are not riding on worn-out tires, which have a tendency to blow. Always ride with a repair kit in case of emergencies, and a $1 bill (one of Jim’s many tips). You can use this $1 by folding it up and placing it on the inside of the tire (between the tube and the tire) at the site of the gash. Since money is made from such strong paper, this will create a little boot and allow a temporary fix until you can replace the tube. Genius Jim!
Clip shoes: Always. You lose so much momentum if you don’t have a stiff soled shoe. Jim like Sidi shoes, but you can go to any of our local bike shops and get fitted for a pair just right for you.
Bike frames: Bike frames can be uber expensive and light as a feather or not. Really, whether you go with aluminum or carbon fiber, just make sure you get professional fit and a bike that fits your body. The most important thing is a good fit; you want to be as comfortable as possible on your rides.
Water bottles: YES! Even if you don’t use your $1 bill to fix your tire, you should be taking it along with you and not stopping to buy water with it!
Chammy cream: For long rides you may want to invest in some chammy cream. Try it out on a short ride to make sure you don’t have any allergic reactions. Trust me.
WHERE TO GO??? Ok, you’ve dropped the cash to take the show out on the road…..now the big question is “where to go?”
Well you can join a “group” and jump into one of their schedule rides such as the rides offered by Capital Bicycling Club: Tuesday/Thursday rides, Saturday social rides, Monday beginner rides, and Sunday paceline or leisure rides. Join a group and you’re sure to meet friends and get helpful advice.
If group rides are “not your thing,” here are two simple rides to get you started. Once you get a few miles under your belt, you can grow from there.
Boston Harbor: Taking East Bay out of downtown Olympia and riding out to Boston Harbor is a traditional favorite. You’ve got a great shoulder, wonderful rise and fall, views, and an achievable distance for newbies.
The Chehalis Western Trail: Running from Woodard Bay all the way to Yelm and Rainier, you can put in some serious miles on this former rails to trails path. Free of car traffic it’s a great transition to the great outdoors. Bathrooms, parking and water all are added perks. Check out this previous article about family bike riding along the Chehalis Western Trail.
Want more information? Check out the below websites! Happy riding! I see a cool cycling jersey in everyone’s future!
- Olympia Orthopaedic Associates Cycling Team – http://cbcracing.org/
- Capital Bicycling Club of Olympia – http://capitalbicycleclub.org/
- Cascade Bicycle Club – http://www.cascade.org/Home/
- Washington State Bicycle Association: http://www.wsbaracing.com/
