Be Slim, Be Fit, Have Health

I was recently asked to impart my knowledge to becoming a successful beginner cyclist. Most people assume that the bike is the most important first step. Most people are wrong. Many believe that they need to slowly build up to the monstrous miles demonstrated by the pros. This is wrong too.

I first rode with my local cycling group in 2002 (30 lbs ago). My only training was hauling my son around in the trailer and, as a result, I was concerned about the composition of riders, nervous that they all be young and ripped. But when I arrived I was relieved to see that most were my age (old dudes.) I was almost disappointed at the potential lack of speed within the group. I didn?t want to ride at a snail?s pace.

When we left the parking lot, I felt my effort begin to rise as well as my heart rate, but, I was still in the green. I thought “shucks, this is too easy!” So, I rode to the front of the group. Once we hit I-80 and ascending, I was huffing and puffing, head down and working to hold the front of the line. Amazingly, people began passing me while actually engaged in easy conversation! I worked even harder to catch them and stay on, but alas, they rode away. Dejected, riding through Verdi all alone (the pack way up front), this skinny, spry guy passed me. I was completely in the red and blown up. ?Who was this hotshot?? I wondered. When I finally caught him (as a result of him slowing) I looked to him and I met Al, a senior?s national champion at the youthful age of 65, this day he was 70. I have a fantastic virtual cycling video of this ride.

Humbled by my first ride, I was spellbound by the fitness that could be achieved by cycling and its longevity as an activity. I was motivated to keep working at it despite the humility and failure I felt.

Now, I am classified as one of the ?fast guys.? I am asked to lead the fast groups, coach the youth of our future and provide fitness routines for cyclists of all levels. I really don?t see myself as qualified due to the fact that at the end of every ride I’m finishing exhausted and gasping for air. There?s always somebody faster that keeps you humble, but, it?s always fun! Each ride is a new challenge, and your mind set is important to meeting these challenges successfully.

Much of my accomplishment has resulted from a psychological transition of identity. When I?m not preparing to ride, I am Dad / employee / husband / regular Joe. But, before a ride, I become a cyclist / athlete / speed demon! Mental preparation is the key to a successful routine and in many respects is more important than the routine itself. So, my first lesson is, be prepared mentally before even getting on a bike.

One of the best ways to prepare yourself is to begin thinking like a cyclist. Ask yourself the following questions:

? What do I need to have in my possession to do the job right?
? Do I have the right clothes? Shoes? Gear?
? Do I have the training tools necessary to be successful? (Stationary trainer, heart rate monitor, bike,Indoor training DVD)
? What local resources are available? (clubs, local races, newsprint)
? What days and time can I commit to riding?

The next step in preparing yourself mentally is to begin treating yourself as a cyclist. Just like a job requires you wear the uniform of the position, so does being successful in your sport. In order to imagine yourself as a cyclist, you must have the uniform of a cyclist. Like any new job, the uniform initially feels awkward, but, by resolving yourself to look like a cyclist you will become one. In many respects, the uniform is more important than the equipment (bike). So, to begin, take a day or two to shop (online or in stores) and find the following items:

? Bike shorts (padded) ? these are essential. Not only does the lycra provide unbinding freedom of movement, the compression around your thighs helps improve blood flow to that area. Additionally, the pad improves comfort by reducing pressure points and helps minimize chaffing.
? Bike jersey ? These are designed to allow you to be comfortable on a bike, but more important have rear pockets for your keys, wallet, phone, etc.
? Bike shoes ? are the most important item you will ever buy. Bike shoes are designed to be stiff in the sole to allow power transfer to pedals without flexing your arch. A flexible arch will tear up your feet over time.
? Helmet ? mandatory for racing and group riding and is just plain smart.
? Gloves ? help to reduce hand fatigue and also protect your hands when you fall down.

Optional clothing:
? Cycling Tights ? brrrr its cold out right now
? Cycling Jacket ? see above
? Cycling socks ? shorter than regular socks (so you won?t look like your riding in the 70?s)
? Long fingered cycling gloves ? see above
? Baklava ? this is a full face hat / mask that is lightweight and can convert to a regular hat.

So, this is your first assignment, get your uniform!

Paul Gallas
CEO Cycling Videos Online

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