Pacelines ... on the front
Getting in a paceline is sometimes not voluntary ... it just happens. If that is the case, you suddenly are forced with a decision: stay or opt out. If you stay, you're going to have to develop some trust with the other riders pretty quickly. 5-10 minutes of a paceline should be enough to let you know if you want to continue -- else, opt out.
Everyone in a paceline has to TRUST you also. For them to gain trust in you ... that's where smoooooth actions come into play. Always be SMOOTH, this is rule #1. When steering, pedaling, going for your water bottle, texting, lighting a cigarette, and especially braking, always make the action as smooth as reasonably possible.
Pacelines are great for everyone involved. It helps the group ride faster than you can ride solo, it helps with sighting obstacles (more eyes on the road), and you gain experience by watching how others "go with the flow" of the paceline.
Contributer: Ennis Pleasants
There are many aspects about pacelines. Let's start with PACE and LINE ...
Pace -- maintain a constant pace. That's pretty simple. On the flats keep the pace constant so those in line can follow easily without the slinky effect. Rollers will cause the pace to decrease as the constant pace shifts to constant effort (i.e. down-shift as necessary on the up-side).
Line -- means ONE or TWO lines (otherwise known as a double paceline). This certainly infers no triples, halfsies, gaps, or anything other than cyclists in-line, making good use of the draft that develops.
Stay tuned for more ....
Pre-ride prep ...
So much to discuss here, but let's begin with the bottom-line ... how far do you plan to cycle next?
Distance and amount of previous cycling really determine how much prep you need to pursue.
Hydrate ... the longer you plan to be on the bike, the more well hydrated you need to be when you START your next ride.
Planned power output ... you know whether you can comfortably ride at 16mph so if you plan to ride with the 18mph group, you've got some energy requirements to plan for. That could involve some meal planning, consuming such about an hour before your ride.
Solo event ... you have to do all the pulling yourself. This is a mental preparation item. Know the weather, know the wind, select a route where you can achieve your objectives (e.g. speed, destination).
Team event ... mentally prepare for riding with others whether in small groups or large, long pace-lines. You should be able to ride further and faster with a group than solo. Don't be afraid to select a longer route than you've done before if you know a few others will be helping pull you around.
Previous cycling ... attempting a century ride while only having stayed on a bike ~2hrs previously during the season is not advised. You may be able to do it ... once. And then have some consequences the next day or so. You don't have to have ridden a 100k ride in order to attempt a 100k ride, but you should have completed a couple of 50 milers so you know how your body responds in the given conditions. Word to wise: work your way up in distance and speed. Much of this prep, again, is mental, not just physical.
Mentality ... I've already mentioned the mental aspect of cycling a few times. This cannot be overstressed. Have a picture in your mind of your ride, set goals (even simple ones like "I plan to make it back home in one piece"), and think about what you'll do post-ride. Cycling is a physical exercise but the requirements mentally are just as demanding. But don't forget ... the experience of being outside, sometimes with others, is a mental joy as well.
Navigating life with MS ... Diet, Exercise and Healthy Behaviors
For a person living with MS, physical wellness involves much more than disease and symptom management. Research shows that a healthy diet, exercise, not smoking, ongoing preventive care and management of other medical conditions not only contribute to overall health but can also impact a person’s MS progression and lifespan.
MS management is an essential component of optimal physical wellness. Managing MS includes:
Welcome to the Team Captain's bLog ... where the Captain will share various information about the Cyclepaths, cycling, and perhaps some general amusement.
Some topics to look forward to:
The Captain welcomes your topic suggestions!