Getting Started

Bicycling

Editor’s Note: It takes a great deal of courage to try a new sport. We hope this new monthly “Getting Started” column will shorten the learning curve…Please submit your comments to Info@AdkSportsFitness.com.

by Janit Stahl

Bike rehab or buy new: It depends on the quality of your old bike and how long it has been collecting dust in the garage. The best bet? Take it to a professional mechanic to evaluate, says Bert Wilson of Cycle Therapy in Burnt Hills, before you try to rehabilitate that old friend. If you decide on a new bike, there are several recent innovations that may improve your experience on the road.

For every endeavor, there must be a goal: There is a wide range of cycling disciplines and styles. Before committing to the total overhaul of your Italian racing bike circa 1985, or buying a sleek triathlon bike fresh from the factory, decide what it is you’d like to achieve. Equipment is an important part of cycling, and knowing what you want to get out of cycling impacts everything from wheels to gears, frames to pedals, tire width and texture. So think: is your goal a century ride or is it to ride three times a week for fitness?

Goals, part two: “It is important to do a realistic self-assessment,” says Skip Holmes, ride director for the Mohawk Hudson Cycling Club, before heading out with a fast-paced group at twenty miles an hour. Skip suggests getting out on your bike to test your bike handling, hill climbing and group cycling skills before rolling with a pack. “You need to determine what your expectations are… How you are going to ride, where you are going to ride, and how hard you are going to train,” says Richard Hill of Inside Edge in Glens Falls. Take your bike out for a spin in the neighborhood, for instance, before planning a ride to the next county with an organized group.

Knees love wheels: Cycling groups enjoy the company of many former runners who are saving their knees after years of pounding on the road. “Many recognize that cycling is a good way to get a workout and not beat yourself up too much,” says Bert Wilson. The non-weight bearing/linear nature of cycling is what grants athletes a second chance at fitness without a trip to the orthopedic surgeon. Bert finds that many of his clients are individuals who are “getting rid of other activities that are abusive to their bodies.” His anecdotal findings are supported by research. Cycling is a major part of rehabilitation of many sports injuries because it strengthens and builds endurance without damage to the joints.

All bodies welcome: Does cycling conjure the image of the exceptionally lean Tour de France racers? Banish the thought. Bikes and their riders have diversified. There are “comfort” bikes with shock absorbing seats and forks in an upright position that allow for individuals of all levels and shapes to hit the road. “Hybrid” bikes that can go on the road and some trails are also an option. Seats also come in shapes to suit wider hips for women and other anatomical adjustments for men.
“ My aching back…”will ache no more with a recumbent bike. These reclined-position bikes are easy on the spine because of an ergonomically designed frame, gears and handlebar. Check one out and take it for a test ride at a local bike shop. It may be a better position for you.

Above all, be comfortable: How long will you stick with a sport or fitness activity if you are uncomfortable doing it? Even if your bike is working optimally, a poor fit and a lack of appropriate accessories may leave you frustrated. “There is some clothing and accessories that will enhance the experience,” say Richard Hill of Inside Edge. He lists cycling shorts and shirts of technical fabric that wicks moisture away, as well as gloves and on-board hydration as key items. Bert Wilson concurs: “Your level of enjoyment will improve greatly with the right equipment.” Bert feels so strongly about having the right gear that he feels any bike purchase budget should include 20 to 30 percent of the funds dedicated to clothing and accessories. Anyone who has completed a 50-mile ride without padded shorts would share this sentiment.

A helmet, essential equipment: No riders are allowed on Mohawk Hudson Cycling Club group rides without one, says Skip Holmes. There is a consensus among local bike experts that no one should ever ride without one. The fit and style has made wearing them easy and comfortable, so do it.

For group rides and other info: The Mohawk Hudson Cycling Club (www.webmhcc.org) has rides for all levels in the Capital Region, and includes links to other clubs in the extended area, as well as links to racing clubs when training goes really well.

Janit Stahl, MS, ATC is a certified athletic trainer, freelance writer and swim coach. She is, or has been, a triathlete, rower, swimmer and weightlifter. She lives with her husband and three children in Gansevoort

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