Author: epicascentfitness

About epicascentfitness

Fitness professional and Group Ride Coordinator/Leader bringing movement to the masses in a manner that suits an individuals needs and desires. You can find me racing cyclocross and triathlon, or relaxing while hiking, kayaking, riding, snowboarding or snowshoeing. Hey, I live in coloRADo - how can I NOT be outside? ;)

Post Ride Recovery – Recover like a Pro

As I write this I’m getting caught up on today’s stage of le Tour de France, eating a sweet potato topped with pumpkin chili, and drinking coconut water. It was a HOT and humid ride this morning, and I’m certainly beat from the heat on this 36+ mile ride. I’m currently on a cyclocross bike that forces me work harder in order to keep up with my riders on their carbon fiber road bikes, and I was riding with some strong people on a route with a lot of rollers. It’s time for recovery!

This post discusses recovery for work efforts of a moderate to hard intensity – think working in a heart rate zone over 70% heart rate maximum (HRM); if you’re new to cycling or are on a multi-day tour with long miles each day think over 60% HRM.

HRZ

Cool down:

As I mentioned, I’m watching the Tour. If you’re into one of the best and most challenging sports rollersevents in the world and are watching, too, you’ve probably noticed the cyclists spinning on their bikes during interviews post-race. It doesn’t take a lot of time to spin out those legs and cool it down – 10 to 15 minutes of easy spinning, either on a trainer at home or slowing it down and taking an easy pace as you approach the end of your ride, is enough to take the edge off those legs, lower the heart rate, Continue reading

Have a safe and FUN group ride!

Riding in a group can be fun, increase your skill set making you a better and faster rider, and can be incredibly frustrating. I’ve been coordinating and leading group rides for years, and I’ve seen just about everything (both good, bad, interesting, and entertaining!). Here are some tips to ensure that you have a FUN, not a frustrating, group ride.

1 –Wear a helmet. This should be a given, but you’d be surprised how many people show up without a helmet. Especially if you’re participating in a shop supported ride, you won’t be allowed to join if you don’t have a helmet.

2 – Leave the ear buds/music in the car. When riding on the road, you need to be able to Continue reading

Finding local group rides, classes, and clinics

You’ve been riding and building your base, but you haven’t ventured very far from home. Maybe you’re nervous about riding alone too far away as you aren’t sure how to change a tube if you get a flat, or you don’t have a solid base. Perhaps you aren’t familiar with the trails, want to increase your distance, or just want some company while riding. Group rides and clinics are a great way learn basic maintenance, see new trails, and make friends who also enjoy cycling.

But how do you find events? Cycling a wonderful thing, and the professionals in the industry are typically very eager to share their love of cycling with the rest of the community. As such, many local bike shops (LBS) offer a variety of opportunities for cyclists of all levels to learn more about bikes, ride with others in group rides, and build their base with indoor cycling classes. There are also a lot of people just like you looking for friends to ride with. Continue reading