Cycling

With basic information on how to get started and how to get the most out of your first time on a mountain bike, the task need not be daunting.

The first thing you will need, of course, is a mountain bike. Mountain bikes differ from other bike styles because they feature frame designs that allow a rider to easily negotiate difficult terrain. Mountain bikes also have wide, knobby tires that help riders maintain traction on dirt.

Although the mountain bikes you see at discount retailers will work, you’ll find that a true mountain bike from a local bicycle shop will make your experience more enjoyable for three reasons: they are assembled properly from the start, the quality of their components is much better, and they are much more durable.

Following are areas of focus:

Bike fit. When choosing between bikes, you and the shop employee should focus on fit, not features. Fit is the most critical part of your new bike purchase, so make sure the shop employee takes time to examine how you fit on the bike.

Helmet safety. A helmet is one of the most important pieces of equipment you will buy, so proper fit is essential. Your local shop has the expertise to help you choose the right helmet.

Accessories. Items such as a water bottle, gloves, cycling shorts, a small tire pump and a spare tube will make your ride more comfortable and safer.

Choosing the right trail will help ensure your experience is a positive one. Find a complete, detailed description of all the trails in Northeast Ohio by visiting the Cleveland Area Mountain Bike Association’s Web site at www.camba.us. Here are some ideas to get you started:

New to off-road riding. Quail Hollow State Park in Hartville has the ideal beginner mountain bike trail.

Ridden off-road a few times. Find a little more challenge at the Huffman trail in Medina and at Cleveland Metroparks’ Ohio & Erie Canal Reservation 5 miles south of downtown Cleveland.

Starting to get serious. Trails that follow the shoreline at West Branch State Park near Ravenna feature many short climbs, lots of roots and a few technical spots. The more difficult and most difficult sections of these trails are clearly marked and are easy to avoid.

During the colder months. Ray’s Indoor Mountain Bike Park (www.raysmtb.com) offers more than 120,000 square feet, the first and only in the world, and is a must for mountain bikers of all levels.

If trails are wet, stay off until they have time to dry out. Any use of dirt trails when they are wet will damage the trail; it does not matter if you are hiking, running or riding a bicycle. Also, because most trails are maintained by volunteers, any damage creates more work for them.

Some people find their first mountain bike experience enjoyable, while others find it very difficult. Mountain biking is much more involved than riding your bike on the road or a bike path, so don’t expect to be a Jedi mountain biker during your first time out. Remember that mountain biking is a skill and, like any skill, it takes patience and practice to develop.

To practice your skills and learn more about mountain biking, join CAMBA for a group ride. CAMBA holds group rides at Medina’s Regan Park, West Branch State Park and Ray’s Indoor Mountain Bike Park. Find a full list of CAMBA group rides at www.camba.us. If you ask before the ride starts, there is sure to be someone there who can offer instruction.

A number of books cover the basics. Start with “Mountain Bike Like a Champion” by Ned Overend. When you’re ready to learn more, check out “Mastering Mountain Bike Skills” by Brian Lopes and Lee McCormack.

Have fun and see you on the trail.

Mike Farley founded the Cleveland Area Mountain Bike Association in 2001 and has been mountain biking for about 10 years. He lives in Lakewood.

Don’t let the word scare you off before your feet hit the pedals. "Cycling" tours offer riders much more than the push and pull of pedal strokes and sore sits bones.

Many cycling tours offer riders a choice of routes and distances, in some cases as short as 10 miles – a great introduction distance. Cycling tours accommodate riders of all abilities and ages, even children. Meeting new friends, enjoying breathe-taking views and enjoying the sun while staying healthy are part of cycling tours.

My first tour

Last May, I joined 2,539 riders for the 48th annual Tour of the Scioto River Valley, affectionately known as TOSRV (www.tosrv.org/09/index.htm). This two-day tour attracts riders across the nation. The tour begins on a Saturday (May 8 and 9 this year) in downtown Columbus and follows the Scioto River Valley between Columbus and Portsmouth. After 105 miles of flat terrain with some gentle rollers, riders spend the night in Portsmouth and repeat the 105-mile trek back to Columbus on Sunday. This ride is not for the casual rider, but it can be easily managed if you have riding experience and good SAG support.

Read more: Prep for Your First Tour

Defining your cycling technique

Winter is here, so use it to your advantage. Turn your focus inward and concentrate on refining your form and technique with the help of Pete Gladden, elite cycling coach,
NSCA-certified personal trainer and creator of 4The Health of It.

“Now is the time of year to work on the mundane things that will enhance your skills,” Gladden says. “Doing so will pay off huge dividends when race season starts.”

Many cyclists make the mistake of trying to work hard all year. Refining your technique is not about intensity or working harder. “It’s about focusing in on the areas that will make you a more technically proficient cyclist,” Gladden says.Indoor cycling classes

Gladden’s indoor cycling classes begin Dec. 2 and continue through March.
He will focus on three key areas to help cyclists improve their overall performance: cadence, force and technique.

Dialing in
In December, Gladden will focus on drill work, which sets the foundation for the year. The program will progress and put an emphasis on technique.

Pedal stroke economy
This is for all cyclists, not just beginners, Gladden says. “The more advanced the cyclist, the more he/she needs to look at the nuances of cycling technique.”
For example, he says, “Lance Armstrong has won the Tour de France seven times, and each time he came back with a different pedal stroke.

Pedaling mechanics
To develop an efficient “application of force in the pedal stroke,” Gladden teaches cyclists how to apply the pedals during the 360 degrees that make up the pedal stoke.

There are four major phases to the pedal stoke:

Downstroke
During the downstroke, cyclists should focus on pushing down on the pedal at the 3 o’clock position. At the 2 and 4 o’clock positions, cyclists should move the pedal lightly forward and down. The challenge, Gladden says, is to push the foot forward over the very top of the stroke and continue the forward pressure as you begin your downstroke.

Pull through
This phase is at the bottom of the stroke and assists in keeping a constant force throughout the pedaling circle, while helping the leg that’s moving the pedal up and over the top of the stroke. A helpful tip from Gladden: “Imagine scraping mud off the bottom of your cycling shoe as the pedal reaches the bottom of the pedal stroke.

Upstroke
“Few cyclists pedal correctly on the upstroke,” Gladden says of the phase of the pedal stroke where the pedal is rising. Cyclists tend to “relax” the pedal during this phase, allowing one’s leg to push or lift the weight of the other leg, foot and shoe. This, according to Gladden, creates negative power, taking away the power created by the opposite leg’s downstroke. He suggests lifting your knee like you’re stepping onto a box or “unweighting the pedal that is coming up.”

 Pushing over the top
“To finish the pedal stoke,” Gladden says, “one must know how to push the pedals up over the top (or across the top) of the pedal stroke.” Essentially, the cyclist creates a longer power stroke by starting to apply the force before the downstroke begins. What this means, he says, is that at the top of the pedal stroke (12 o’clock position), the cyclist should be moving the pedal forward.

“One thing that separates average cyclists from great cyclists is how hard they can push on the pedals,” Gladden says.

Pedaling a bike takes a lot more than most cyclists think. There are several things to consider when going through a 360-degree stroke. To learn more about the pedal stroke, cadence, technique and force, check out Gladden’s Web site (www.4thehealthofit.net/indoor_workouts.html). Classes for newbies are available on Monday nights. Advanced classes are available Saturdays. 

Where

CrossFit Energy Studio
1930 N. Cleveland-Massillon Road (corner of Ira and Cleve-Mass)

 When
Classes begin Wednesday, Dec. 2

 Hours:
Monday: 6:30-8 p.m.
Wednesday: 6:30-8 p.m.
Saturday: Noon-2 p.m.

Cost
Single workouts Monday, Wednesday or Saturday: $10 each (cash or check only)
Three single workouts: $24
Punch passes can be purchased for any combination of Monday, Wednesday and Saturdays. A multi-day pass package is $150 for 18 workouts.

Equipment rental
Windtrainers are available to rent for 5$/workout (please reserve 24 hours ahead of time) 

The Walford Industrial Park in Cleveland accommodates more than warehouses and offices. Tucked in the center of the industrial park, covering 103,000 square feet, is the world’s only indoor mountain bike park.

Five years ago, Ray Petro, owner of Ray’s Indoor Mountain Bike Park, opened the doors to a one-of-kind park that will blow you away, even if you are not into cycling. The maze of wood, rocks, logs and bridges, strategically placed to mimic outdoor riding, will grab your attention, especially when you see other cyclists cruising along. The energy is contagious, and you will want to give the course a try.

“We have something for everyone,” Petro said. “The park was originally designed to cater to enthusiasts, but we now accommodate a much broader range of riders such as children, families, new riders, weekend warriors and pro-level cyclists.

“When we first opened, we drew in local riders. Now in our sixth season, the word is out, and riders from all over the world come to the park.”

To accommodate the variety of riders and varying abilities, Ray’s is divided into eight areas named after sponsors: the Chipotle beginners room, GT sport section, Mongoose expert section, Subaru street park, Trek session room, Troy Lee rhythm room, Gary Fisher pump track and the Gary Fisher cross-country loop.

Read more: Ride of your Life