BEGINNER TIPS FOR CYCLING UP MOUNTAINS! The Fat Man Climbs the French Alps!

Going up La Toussuire, past a village still decorated for the Tour de France

One of the many challenges about writing a blog is coming up with an informative Title with a nice hook. For this specific blog post, there were many other Working Titles I considered using. There was the cautionary "Learn From my Mistakes", the factual "First Impressions of a Flatlander", the challenging "Finding Heaven and Hell on the Alps" and my favorite "Fear and Loathing in La Toussuire".  I settled on the "Fat Man Climbs the French Alps" because VeloDiet is about bettering yourself by riding a bicycle, and I could've never imagined that a 310lbs (140kg) couch potato would be climbing the toughest mountain roads after a few years of riding a bike!

The view from the top of the Col du Galibier!
At 2642 meters of elevation, it's literally breathtaking!

Earlier this summer, I travelled to France to meet a few good cycling friends and tackle some of the most epic climbs in the world during the Tour de France. Now, I must admit that I am no expert climber, but before embarking on this journey, I did lots of research on the climbing techniques and then proceeded to do many mistakes in testing such techniques during the trip. So the tips below are based on solid research online, but tempered with much sweat and tears on the road! (Note: if the tips get too technical and boring, feel free to scroll down and just enjoy the pictures!)

Amidst the pain, so much beauty!

TIP: PACE YOURSELF! This is by far the biggest rule for climbing any hills of considerable length. The key is to find a steady pace that you can keep throughout the entire climb and not go too fast in the beginning of the hill. The point is that if you start too fast, you might go into the "red zone" and never be able to recover, because the road will keep going up and up and up...Now, this is repeated in pretty much every piece of literature on climbing, and still, on the first kilometer of the 27km, I got off the saddle and attacked the climb with all my might. About 3 kilometers later, I was laying down on the side of the road contemplating if I could even get to the top. So, really, pace yourself!!!

One of the 21 switchbacks on the Alpe d'Huez!

TIP: WATCH YOUR POSTURE! Experts agree that the best posture to keep while climbing is to stay seated, with your hands on the top of the handlebar, and your back flattened to allow for easier breathing. You should stand on the pedals from time to time when the road get steeper, or to just shift your position and engage other muscles. Standing on your pedals though, does generate more power and accordingly, uses more energy. So be cautious in finding the right balance, and when in  doubt, stay seated!

Recovery Meal - a Large Pizza for me and a Large Pizza for you!

TIP: FOOD AND DRINK! Proper nutrition is crucial on any long distance bike ride, but it's even a bigger deal when you will be spending two hours continuously going uphill. You should have a good pre-ride meal (a couple of hours before hitting the climb) and eat a snack about 20 mins or so before things get serious. But for me, drinking was a constant concern - well above eating, my body was constantly craving hydration. One tricky aspect of riding up the steep grades, is that it is physically very difficult to reach for the bottle or a snack and stay within your rhythm. So I always looked for spots where the slopes would ease off to re-fuel. It is also worth noting that after a day of climbing on the bike, you will be so incredibly hungry, you will eat a tremendous amount of food and still lose weight in the process (a fat man's dream, I suppose!)

Going up the Galibier - too high for trees!

TIP: BREATHE! It may sound obvious, but you must keep breathing. When you find your rhythm and fall into the hypnotic motion of the continuous pedaling, you might lose focus and forget to take in as much air as you possibly can. It's also worth noting that you should try to stay relaxed (as much as possible, anyways) in order to conserve energy. I found that looking at the scenery from time to time gave my mind enough of a break that it would allow me to take a deep breath and let my body relax. Luckily for me, the scenery was always amazingly beautiful.

Breathe, relax and try to enjoy the nature around you!

TIP: DRESS APPROPRIATELY! Going up the Glandon, we encountered very hot conditions at the base. Once you start climbing and your exertion takes hold, you will start sweating tremendously. I have never been so hot in my life. Two hours later, as we were preparing to descend the mountain, the weather changed dramatically (as it can normally do in the mountains) and we had to come down during a cold rain storm in frigid temperatures. I have never been so cold in my life - and this was during the hottest time of the year! So, make sure you are carrying an extra layer, some arm warmers, etc. And, if push comes to shove, you can use a newspaper or map as a base layer (it works!)

Watching the Tour de France goes by.
All I am going to say is: bring your sun lotion!

TIP: GET YOUR BIKE READY! It is very important to make sure your bike is prepared for these types of rides. The descents from these mountains are truly terrifying, and you must be fully confident on your bike in order to enjoy the experience fully. Perform a thorough check-up on the bike frame, tires and make sure your brake pads are adequate (or take extra ones with you). Also, make sure you take the right bike gears with you. (WARNING : boring technical stuff alert!) Although most bikes come stocked with a compact crankset and a large cassette (in other words, an easy gear that allows you to spin the pedals easily going up hill), make sure your bike has the right gears to keep you pedaling comfortably uphill. Another BIG mistake I made was to take my standard crankset and a regular cassette (in other words, the wrong gears). I was able to get to the top of every mountain, but I was hammering a really heavy gear with a very slow cadence (with my 39/28 gear, I avg'd a 59 cadence going up the Galibier). My knees survived, but I am definitely using a compact crankset next time!



The Galibier does not belive in Guardrails!

TIP: KNOW THY HILLS! Do your research on each mountain you plan on riding up. How long, how steep, where is it hardest, and does it flatten out at any point. Find some landmarks so you can be aware of your progress. Knowing that there are 21 switchbacks going up the Alpe d'Huez which are clearly marked, and that it is very steep for the first 6 switchbacks before easing off, made the experience much more enjoyable (and manageable). Just beware of the average grades on the Profiles you find online - I found them to be woefully misleading (the mountains are much steeper than advertised!)

 

A reward awaits at a local French Boulangerie!

TIP: YOU CAN DO IT! A big part of cycling up mountains is the mental aspect. First and foremost, training before you arrive in France is essential. But if you have some experience on the bike and know how to find a pace that will enable you to ride around town for a few hours, you can do it. The goal should be to make it to the top while enjoying the experience as much as possible, and not concentrating on how long it took or how fast you rode up. Remember that you are riding "cycling sacred grounds", surrounded by some of the most beautiful nature in the world. Relax, take a break, and enjoy the experience. You will also see many fellow cyclists going up the mountain, some in better shape, but some struggling more than you. I found that being part of the camaraderie of cyclists who are challenging the mountains incredibly encouraging.

Yes, this cyclist is pulling a kid's trailer up a mountain!

During the few days spent riding up the Alps, I encountered cyclists of all ages, sizes and shapes. From kids riding up the Alpe D'Huez a few hours before the Tour de France pro's, to babies being pulled along in their strollers, to older couples on tandem bikes. From super fit cyclist flying uphill to novice riders slowly fighting for every meter. Still, we were all in this together. And I am sure that we will all share the addictive feeling of accomplishment, standing at the top of those epic mountains, where the world is at its most beautiful, knowing that you've climbed all the way up on a simple bicycle, using nothing but your body to beat the Alps. And when we are done, we know that we'll have to go back!

No bigger sense of accomplishment on a bike than conquering
these epic mountains (Alpe d'Huez and Col du Galibier)

TOP 9 REASONS CYCLISTS ARE WEIRD - It goes well beyond shaved legs and lycra!

After being part of the cycling culture for over 6 years, I can admit we are a weird bunch. It may be obvious to those who have ever seen a group of cyclist come into a coffee shop wearing tight lycra outfits, shaved legs and what sounds like tap-shoes, but I am afraid it's even worse than that. Here is a list of some of the weirdest things about cyclists:

Reason #1 and #7 - View from the top of the Col du Galibier! 
Beautiful, for all the wrong reasons!

#1 - PAIN IS GOOD! - This is probably a fundamental truth for a cyclist. Pain is a good thing - we desire it, we crave it, we will ride out bikes the long way home just so we can go up that extra hill. We will smile about how we almost passed out trying to climb a mountain as fast as we could, and deep inside we know we could, and should, go even faster next time. When we have to go for an easy ride, it's almost like a chore: "I have to go for an easy 60km ride today so my legs can rest". 

#2 - SO SKINNY - If you ever see a bunch of really skinny people who somehow look really healthy and are devouring an entire pizza (each), chances are you've spotted cyclists. This is taken to extremes when you see professional cyclists, who are obsessed with their body weight so much, that they start to look like aliens! When you see photographs of professional cyclists after a very hard race, it's hard to distinguish if they are pictures of bike racers or p.o.w.'s ( see "paris-roubaix showers")

#3 - IT'S ALL ABOUT THE BIKE - Ask our wives or loved ones and they will be very quick to tell you that our obsession with our machines is simply unhealthy. It's not only the time we spend riding it, but also the time we spend washing it, tuning it, or simply just staring at it. But no matter how deep our emotional connection runs with our bikes, we know they are not perfect. We know we can always spend a little more money to make our bikes faster, lighter, more aerodynamic, or just better looking - and I am sure our loved ones appreciate that as well!

Reasons #3, #6 and #9 - this meme says it all!

#4 - COFFEE AND BEER, WHAT ELSE DO YOU NEED! Coffee before and during a bike ride, followed by post-ride recovery beers. It's as traditional as those funny cycling caps. And given our natural desire to obsess over anything related to cycling, our knowledge of those beverages runs deep! Knowing that only a macchiato or an espresso is acceptable during bike rides is as essential as knowing the location of the best IPA dispensary nearby. 

#5 - LOVE THY NEIGHBOR'S BIKE - My wife no longer worries when I lose focus during a conversation as my eyes stray away to a passer by behind her. She knows that I have spotted a beautiful sexy bike and need to admire it before its is ridden out of my field of vision. And she knows to avoid going near any bike-shop with me, as a "let me just take a quick look" will turn into a lot of time admiring the new 2015 Canyon Aeroad CF SLX, or any other beauty that just arrived in the shop!

#6 - TAN LINES - Probably the biggest badge of honor a cyclist can display is high-contrast, razor-sharp tan lines! Although they are highly undesirable for anyone else, cyclists work on the craft of creating an maintaining their tan-lines throughout the summer months as an indication of how hard they have been training. When I returned from a recent trip to the French Alpes (more on that later), my daughter looked at my leg and proclaimed: "Dad, you leg looks like the Polish Flag!" I was so proud!

Reason #6 - Meticulously maintained tan line!

#7 - THE PERFECT VACATION - For most people, the perfect vacation involves laying down on a warm sandy beach sipping on their favorite beverage for hours while they forget the hardships of life. For cyclists, the perfect vacation involves riding their bike up 25km's long mountains roads for days so they can enjoy the hardships of their bikes! But there are many similarities as both vacations will include incredible scenery and an enormous amount of food!

#8 - FOLLOW THE RULES - For a sport that is supposed to be all about "freedom", cycling is bound by a myriad of rules and etiquette we must follow. Of course, many "rules" are there just to insure everyone is safe, but our rules also include many details, such as how your wheels should be positioned when you photograph your bike, the length of your socks, how to blow your nose, etc. Cyclists even have a webpage devoted to said rules here. But really, all you should worry about is here: The Rules!

#9 - WHAT ELSE IS THERE TO TALK ABOUT - If you have any friends, relatives or loved ones who are cyclists, you know very well that they can't be part of any conversation that does not revolve around cycling. And if you are able to trap a cyclist into any other topic, you can be sure he/she will quickly bring the subject back to bikes within 4 sentences or less. The reason is simple: if we are not riding our bikes, we are thinking about riding our bikes. Life is too short to talk about anything else, really.

I know there were many generalizations made above, but keep in mind that the list is just for fun; but if you disagree with any of the reasons above or think I forgot another gem from our culture, please leave a comment below!

LOSE WEIGHT AND LIFE CHANGES - The changes go well beyond the numbers in the scale!

Even if you have never been very overweight or obese, I am sure you've heard that when someone loses a lot of weight, they will feel better and have much more energy. But the changes that take place once you start dropping a lot of weight go well beyond energy levels, or the number on the scale, or even the new clothes you get to buy. Those changes go beyond your inner self, as the world around you changes so much that it is emotionally difficult for me to even think of the world I left behind. Below, I share some insights on some of these changes, starting with the most obvious and moving towards the most surprising.

Weight Down = Energy up!

ENERGY - The most obvious change is how much your health improves as your weight drops. My personal story includes my high blood pressure coming down to normal levels and my bad-knee no longer needed to be operated on. But regardless of any personal health issues, a common thread will be that you have a lot more energy. It is a vicious cycle as the heavier you become, the harder it is for you to get out and move. Simply going through an average sedentary routine used to get me exhausted and headed to the couch (along with some dessert). But as you start to lose the weight and become accustomed to your new active life-style, the energy level starts to rise, and it becomes naturally easier to be more active and lose more weight. Nowadays, I will sometimes have the urge to burn off extra energy at the end of the day or I might even have trouble falling asleep. An interesting note though: if you try to lose weight by starving yourself, you will not only be sabotaging any chance of long term weight-loss (see here), but you will definitely not feel any new energy.

EATING HABITS - And I am not talking about simply eating LESS. Of course moderation and eating smarter is crucial, but as you become healthier, your body starts to ask for healthier food on its own. And this happens almost sub-consciously and it is more like your taste for food simply changes. Don't get me wrong, I am still a chocoholic and I just enjoyed a nice Brazilian churrasco this last weekend! But I also crave eating a good salad or eat fruits for dessert BY CHOICE, not because "I have to". Even Coca-Cola is officially off the menu and instead I find myself wanting to drink a lot more water! This is a very very gradual change and again, the vicious cycle is in full force here, as I couldn't image eating what I used to eat when I was heavier.

Weight Down = Self-Esteem Up!

APPEARANCE (Inner AND Outer) - This may seem like the most obvious change, but when you consider your inner beauty, this change is dramatically more considerable than one would imagine. Weight gain happens gradually and there is an enormous amount of emotional toll involved with the failed diets and the realization that you are losing the battle as your weight keeps increasing. The vicious cycle comes back again as the emotional stress is usually soothed by more food. Over-eating for me was not about being physically hungry, it was about being emotionally broken. It got so bad that I felt like I was literally less than a human-being and avoided even being photographed at all costs (it took me quite a while to dig up the photos I used here). As the weight dropped, I started not only looking better and enjoying buying all the new clothes, but I started to once again feel good about myself, about being a human being again, and finally being proud of who I was.

SOCIAL LIFE - This may come hand in hand with better appearance and higher self-esteem, but people treat you differently when you lost weight. This is probably the biggest change and source of the biggest pains I endured while being obese. The sad reality is that many people put a lot of importance into appearance as a measure of worthiness. I remember walking into the same store in a nice neighborhood after losing a lot of weight and the treatment was so different it was shocking. At the time, it was a huge ego-boost, but looking back, it makes me angry that my former heavier-self was suddenly not worthy of good service and personable attention. Yeah, it's fun to be the token fat guy in the group, but being treated as being less than a human being gets really tiresome. I won't go too far into this, but it's a lot worse than people imagine, and I am sure that although I topped off at 310lbs (140kgs) it gets exponentially worse as the weight increases from there. And unfortunately, that struggle is very evident when you try to become active and you get hackled or judged for trying to run or ride a bike while being overweight. No Tour-de-France cyclist deserves being applauded more than an overweight cyclist first getting on a bike in an attempt to change their life!

I will also admit that although my weight is no longer a physical problem, psychologically, it has left me traumatized. Although I have found an approach that has worked for me, I don't look at food the same way as most people, and any sign of weight gain sends me into a whirlwind of emotions. The moral of the story is: Weight loss is as much an emotional as it is a physical process, and the key is that as the weight comes down, the process get much easier and you feel much better. So keep it up!

IS COPENHAGEN THE BEST BIKE CITY IN THE WORLD? What makes it a great city for cyclists?

VeloDiet went on location last week to bring you a special investigative report on the best cities for cycling. Actually, my family and I were visiting friends, but when you go to Malmo and Copenhagen, it is impossible not to be impressed with how those cities treat their cyclists!

Copenhagen - where bicycles rule!

The data speaks for itself: half of all Copenhagener's commute to work or school by bike, and even more impressive,  63% of the Danish members of the parliament pedal their bikes to work! There are 400 kilometers of bike lanes throughout the city with 40,000 cyclists passing through the world's busiest biking lane - that's one single bike lane! With those numbers, it is clear that the Danish know a thing or two about bike infrastructure, and I was curious to learn what makes this place so special for cyclists.

Malmo and nearby Lund also are fantastic places for cyclists!

I should mention that while Copenhagen stands out as the poster city for bike infrastructure, the entire region seems to be passionate about the bicycles. Malmo and nearby Lund, just across the bridge, have a great bike culture that extends many years into the past. Most of my impressions here come from my time visiting both countries. Lund, being a university town, is dominated by bikes, and while visiting, we witnessed many professors and doctorate graduates riding bicycles in full formal gear to a gala event within the campus.

Bicycle parking and separate dedicated bike path near a market.

Back in Copenhagen, the typical bike paths run directly adjacent to the road, but are raised to be higher than the pavement but lower than the pedestrian sidewalk. The effect makes it very clear where bikes will be ridden, so there is less danger for cars or pedestrians to stray into the path of cyclists. Sometimes buffers are used to incorporate structures to park bicycles as well. Major intersections have dedicated traffic signs for cyclists - the ones I noticed gave a bit of extra time for the bike lanes to start moving prior to the adjacent road traffic light opening.

Major road in Copenhagen - the bike lane is raised and separated by a curb.
At the intersection, there is a "right turn only" lane within the bike path!

One of the drawbacks of having a separate path for cyclists is that you cannot make direct left turns into cross streets, instead you cross over on the right side of the street and wait at the right corner of the cross street, before proceeding left on that new street. I heard that it is illegal to make a direct left turn (from the left side of the traffic lane) anywhere in Denmark while riding a bike. There are also bike traffic jams during rush-hour, even though most bike paths are very wide and usually paved with very well maintained asphalt. Some intersections, such as the one above, have a dedicated "right-turn-only" lane for cyclists that are going to go make a corner, while the cyclists going straight queue up on the left side of the bike path.

A clever use of bicycle parking to show that you can park 13 bikes
in the space typically dedicated for a single car.

There are many bike paths that are designed as short cuts through parks or old abandoned rails - that was especially seen in Lund. Also, as a means to allow for efficiency, many bike lanes are designed to serve as "express paths", either avoiding many intersections, or having the traffic lights timed for the speed of a bicycle, not cars. It is also worth noting that cyclists are very confident while riding - there is the expectation that cars and pedestrians will keep the path clear and they do ride very efficiently as a group. Everyone seems to respect the hierarchy that cars yield to bicycles, which in turn yield to pedestrians.

Bike Parking at a Metro Station in Copenhagen
Good luck finding your bike!

With so many bicycles, finding places to park your bike can be challenging. Probably the most impressive piece of infrastructure were the areas provided for cyclists to lock their bikes adjacent to the train or subway stations. There were literally thousands of bikes locked into the park areas dedicated for cyclists. And as their popularity continues to increase, additional street parking is being provided in many locations - in Malmo, new structures to lock your bike are shaped like a car so everyone can see how many bikes can be parked in the space where only a single car would normally fit.

That is not decoration - heavy upright steel bikes are the most
commonly used bikes in those cities.

By far, the typical bicycle used are the upright steel urban bikes, typically with a basket or some form of storage unit. Even the hipster retro fixed gear bikes were rarely seen and during my five days in the area, I only spotted one performance road bike amongst the thousands of bicycles being ridden around town. Helmets were also very rarely spotted - that's both a testimony of how safe it is to ride in those cities, and an example of the casual aspect of cycling there - people ride in suits, skirts, high-heels, etc. No special clothing or accessories, just get on the bike and pedal!

This Koga was the ONLY performance road bike I saw over 5 days.

The reality is that cycling is viewed as a means of transportation and not as a sport or activity. Therefore, practicality is key - no fancy outfits, extra accessories or expensive bikes. People use their bikes many times a day as their main way to get around town and many don't even own a car. In central Copenhagen for example, there are 560,000 bikes - more than the 520,000 inhabitants for the same area.

Who needs a car? A typical sight adjacent to apartment buildings.

Another great example of how bicycles are used, is that 25% of families with 2 children use a cargo bike as a mean of transportation. They are commonly seen around town, carrying either children or groceries. It is also noticeable how little vehicular traffic took place - this was very evident in Malmo, which is smaller than Copenhagen but is still a sizable city on its own. Compared to other cities I've ever visited, the roads always felt empty and the air was clean. Driving a car is designed to be somewhat inconvenient, so that more residents are then encouraged to use public transportation or just ride their bikes.

Cargo Bikes used for families are the perfect symbol for Copenhagen

It is difficult to understand if the bike culture was such that these cities were compelled to develop this great bike infrastructure, or if that infrastructure instead served to cultivate and grow the popularity of cycling within the city. One thing that was clear after visiting Copenhagen, is that there was nothing specific to that city that makes it a haven for cyclists. In other words, everything that has been incorporated there can be incorporated into any city in the world. All that is needed is the willingness to change and educate those who are still enamored with the car culture. Think about it, no traffic, fresh air, healthy people, a walkable city...ahhh, Copenhagen!

THE CYCLIST'S INTERNET - A collection of the best cycling websites!

Let's face it, as much as you may love VeloDiet, it is just a humble little blog and it won't be able to cover the entire world of cycling through its weekly posts. But fear not, the internet offers you a wide selection of websites dedicated to cycling that will inspire, educate, entertain and waste your time instead of mowing the lawn! As a dedicated blogger, I've spent thousands of hours over the last few years carefully evaluating a variety of websites so I can bring you a list of my favorite cycling websites!

BICYCLING - http://www.bicycling.com/ Let's start with the basics. Literally, Bicycling magazine and its website are a great resource for the beginner cyclist. Although they offer a variety of articles about professional cycling, culture, guides, etc, its strength lies on the fact that it is written in a very approachable manner and offers many basic tips for those who are just getting into the sport. As you become more experienced however, it might become a bit too basic and superficial, but when I was first getting started, it was one of my go-to sources.

GCN Global Cycling Network - http://www.globalcyclingnetwork.com/ Another good source for basic information is GCN, which uses youtube videos as its main interface. But GCN, which is rapidly growing, goes far beyond basic tips, as they offer over a thousand videos covering professional racing, training videos, all with a nice touch of Brtish humor.

RAPHA FILMS - https://vimeo.com/raphafilms If it's inspiration you are after, high-end clothing apparel company Rapha, produces incredible quality films which are beautiful not only to cyclists, but to anyone who enjoys beautiful scenery and human spirit. My favorite is a film of an epic journey re-creating the first ever Tour de France stage that went over the high mountains in 1910. You can watch it here - it's gorgeous!

THE COL COLLECTIVE - http://thecolcollective.com/ Another source for beautiful inspiring videos, The Col Collective focuses more on providing inspiration and education for those cyclists who are about to venture up cycling's most famous mountains. So, along with heartbreakingly beautiful scenery, you get information such as steepest sections, when to take breaks, etc. You can watch their video collection here!

Rapha Films offer great cycling inspiration through beautifully made short films.

CYCLINGTIPS - http://cyclingtips.com.au/ Now venturing into the world of blogs, CyclingTips is an Australian website that provides a window into the culture of cycling, offering not only tips, but professional racing coverage, news, reviews etc. Their Roadtripping section also offers photo and video blogs of amazing cycling journeys, if you still want to look at more places you wish you could ride on. It's also worth noting that they recently launched ELLA , another website which focuses on women and cycling.

VELOMINATI - http://www.velominati.com/ Velominati, the Keepers of the Cog, is probably best known for their official "Rules" for cycling. The blog is intended for the more hardcore cyclists who appreciate tradition with a heavy dose of over-the-top nonsense, but their articles are hugely entertaining. If you want to feel you are a part of an elite underworld culture, this may be the site for you!

CYCLOCOSM - http://cyclocosm.com/ This site is dedicated to the more advanced cyclists who race or enjoy watching professional racing. Its author, Cosmo Catalano, has a great way to analyze professional race tactics and a keen eye for detail, which makes his How The Race Was Won video series hugely entertaining, and a great learning tool for amateur racers who can see how the professionals apply their tactics.

CYCLINGNEWS - http://www.cyclingnews.com/ If professional cycling is what you are after, then Cycling News is probably the best source of comprehensive news from the professional peloton. Although they also offer some tech review, their strength really lies on the coverage of all aspects of professional cycling, including in-depth coverage of even minor races, and many great interviews as well.

PELOTON - http://pelotonmagazine.com/ If you instead prefer to focus on the beauty of cycling, along with culture and beautifully written articles, Peloton magazine is the place for you. Their feature articles are so well-written and photographed, that even the most selective literati could be caught reading an article about a Paris coach-builder from 1861. It does offer the usual cycling magazine stuff, but it is a level above the competitors when it comes to writing itself.

The Col Collective - informative and inspiring films. Above, my dream ride - the Stelvio!

STRAVA - http://www.strava.com/ It's even a word in this page's glossary , but no article about cycling websites would be complete without mentioning Strava. Although it is a training app that tracks your bike rides (or other activities) using a GPS device, its social aspect of sharing ride information with other cyclists, or comparing performances on specific stretches of road (called segments) is making Strava an integral part of cycling culture. And yes, it can still be a great training tool as well!

BIKEFORUMS - http://www.bikeforums.net/forum.php - Need more information from the world wide web of cycling? You can tap into the cycling community on Bike Forums. It offers many different forums dedicated to specific aspects of cycling and the folks can be quite helpful (or not - the roadies are a tough crowd). But if you feel isolated as you are starting, this is a great place to start!

Of course, there is Facebook which you can use to connect socially with local cycling clubs in order to know of group rides, but also to follow almost all the webpages listed above. Facebook for me is mostly my little cycling hub (with an occasional photo of a baby here and there!)

Well, this should keep you occupied on the next rainy cold day when you decide its best to stay off the bike. Did I miss anything - if so, please share in the comment section below!

GOING THE DISTANCE! How to ride longer distances on the bike!

I remember the gratifying feeling when I started cycling for longer distances on my first road bike. Vividly I remember my first 40 mile ride and proudly fighting cramps while walking down the stairs when I arrived home. I also remember my first "metric century", 100km (62 miles) doing laps on Hines Dr in November, and feeling like a real cyclist for the first time. To date, my longest ride so far has been 202kms (125miles), but that pales in comparison to the night when I grabbed my old mountain bike from the backyard shed and rode 8 miles to the next town and back. I weighted around 250lbs (114kgs) and it was my first ride on the roads and away from the stationary bike.

The point is that kilometers or miles don't really describe how long a ride may be. But riding longer than you think you are capable of, not only feels like a great psychological accomplishment, it also allows you to explore your neighborhood, your city, your state and even your country. And the time spent on the bike translates into a lot of calories burned while you are discovering a whole new world. So here are some basic guidelines which can help you move up the distance ladder!

You can find a lot about your world and yourself at the end of a long road!

BIKE FIT - It's one of the first rules and if you want to ride for longer distances, it is crucial that your bike fits you correctly and that you are comfortable riding it. For me, the 50km (30 miles) distance is when my body starts to feel even a slight difference in my bike setup, and that's when things can really start to hurt. Unfortunately, even a couple of centimeters difference in your bike setup can make a huge difference in how painful a long ride will become. So, when you purchase your bike, please make sure the local bike shop will perform a bike fitting. And if you own a bike and feel uncomfortable after riding a few miles, stop by a bike shop and have they look at your riding position. Explain your goals to ride longer and have them adjust your bike. It may change your life!

FOOD AND DRINK - You burn a lot of calories riding a bike, and when you spend a long time on your ride, you need to replenish those calories. It is important to eat before, during and after your bike ride. This will be discussed further in the weeks ahead, but eating enough carbs at least 2 hours before a long ride, having energy bars or bananas during your ride as snacks, and eating some protein after the ride is a good start. The same goes for liquids. Being hydrated is crucial for cycling and drinking enough water should be a daily habit, not something you do before a ride. During the ride, it's important to have enough bottles with liquids (or some energy drinks with electrolytes) to help you keep pedaling longer. Whatever you do, make sure that what you eat and drink tastes good!

ROUTE - I wrote previously about finding good roads for cycling here and when you are trying to ride further than you are used to, it becomes even more important. When you are starting up, adding a couple of more miles by riding further down your usual route is simple enough. But as you get used to longer distances, finding routes to keep you motivated becomes key. Whether it is finding a destination to ride to and back, or new roads to keep your trip visually interesting, make sure that your route will keep your mind and soul moving you forward.

Looking ahead and back! 145kms were a lot easier with a group of friends.

WEATHER - Knowing what the weather will be like and being ready to ride, mentally and physically in those conditions is another important factor. Temperature will dictate what you should wear and if rain or snow is forecasted, you will need to prepare yourself mentally for what could become epic conditions (or postpone your attempt for another day). Being aware of the wind is also very important. How strong and which direction the wind will blow will make a huge impact on how much effort you will have to put into your ride. When possible, always try to ride against the wind first, so that you can get the hard part out of the way and have the advantage of the wind on your back as you return home. Probably one of my biggest surprises when I started riding, is how tough the wind can be for bicycles.

CADENCE - As you can read here, cadence is the rate of speed in which you turn your bike pedals, measured in RPM's. Most beginner cyclists pedal at a slow cadence, putting a lot of force in each pedal stroke, which in turns cause your leg muscles to tire quickly. Although there is a lot of different opinions and personal preferences, most agree that 90 to 100rpm seems to be a very efficient cadence which allows you to go further without compromising your leg strength. At first pedaling that fast will seem unnatural and difficult, but try increasing your cadence a bit at a time and find out which rate of pedal speed works best for you.

BREAKS - It might seem obvious, but taking breaks will help you ride longer and release some mental fatigue from being on the road for a long time, especially if the weather is not cooperating. It also provides a great opportunity not only to rest, but to eat something, refill your bottles and use the restroom. It should be mentioned that for many cyclists, the breaks are almost as enjoyable as the ride itself.

Slow down and smell the flowers. Enjoying an early spring day during a slow ride!

TIME - Plan your day to allow plenty of time for your bike ride. Make your time on the bike about being on the bike! You don't want to worry about what needs to be done after your bike ride or, worse yet, have to rush back home and disrupt the flow of the bike ride. Especially if you are planning on riding longer than usual, make it a goal on your calendar and the sole event for the day. Also, give yourself extra time (and be prepared for) any flat tires or other basic mechanicals you may encounter.

GROUP - This one is big. Probably the biggest aid in riding further than ever before is to ride with a group of friends. The benefits are many. Riding in a group is the most efficient way to ride as it protects most cyclists from being exposed to the wind, allowing them to conserve more energy. You get to enjoy the camaraderie and help each other distract yourselves from any struggles as the miles start to take their toll. The more experienced riders can offer tips and help you become a better cyclist. The coffee breaks are much more enjoyable. You will get help in case you get a flat tire (or some friendly banter). The list goes on and on...

SLOW DOWN - If your focus is distance, it's best to ride a bit slower. That means adjusting not only your speed, but also your frame of mind. Perhaps it's as simple as not looking at the bike computer and instead taking in the scenery, or just taking additional breaks for some photographs or an extra coffee break. The key is to enjoy your time on the bike and allow your mind and body to benefit from being on the ride, instead of just suffering from it. Save the suffering for another day!

In the future, we'll go deeper into some of these guidelines, but with spring having now fully arrived, I wanted to share some hints to help you push yourself further down the road. If you think I missed anything, or if you have any additional hints that helped you ride further, please share your thoughts on the comments below!

WHY CYCLISTS SHAVE THEIR LEGS! Busting myths and revealing secrets!

One of the most misunderstood and confusing aspects of cycling culture is the fact that most cyclists shave their legs. Never mind wearing colorful lycra uniforms or the desire to ride 30 miles out of your way just to go up a steep hill, shaving the legs is always the topic that really gets your family members confused.
Don't worry, I will not be including any tips on how to shave your legs for the first time - suffice to say that you will gain a whole new appreciation for what women do all the time. But since VeloDiet aims to introduce cycling to the masses, or at least get your relatives a little less puzzled about our bizarre culture, the question must be asked: Why do cyclist shave their legs? Well, there are 5 common answers to that question and I've listed them below (going from least to most truthful!)

Be a part of cycling culture and gain a whole new respect for women!

Massage -  After riding 200kms for the 6th day in a row, and knowing that you have another 2 weeks of similar riding ahead, professional cyclists need all the help they can get to aid in muscle recovery. A big tool for this recovery are deep tissue massages following a hard day on the bike. Shaved legs are beneficial during massages as leg hair can be pulled when the masseur really starts working on the muscles and the smooth clean skin reacts better to the massage oil. Some also say that shaved legs feel better while getting massaged, but I wouldn't know because I am not a professional cyclist and I have never had a team masseur give me a recovery massage after an epic ride. And to be honest, the great majority of the cyclists who shave their legs haven't either, so I don't really think that massages have much to do with that razor blade.

Aerodynamics - Coming very close to the least truthful answer is the concept that smooth legs make you aerodynamically faster. The concept sounds pretty good and actually is real. A smooth surface has less drag and accordingly, a hairy surface would have more drag. More drag equals slower and cycling is all about speed - so off with the hair! The problem is that any aerodynamic gain would be miniscule, especially for amateur cyclists riding to the coffee shop on the weekends. Cycling pros do work on getting every miniscule advantage and wear even specially designed shoe covers to aid in optimum air flow during time trials - but again for the average cyclist, it's just not a remarkable difference. So, although being "aero" is probably the most common answer to the question, the reality is that air flow charts on hair follicles also have very little to do with the razor blade.

Appearance - now we are getting close to the real reasons! Cyclists can be very aware of their appearance (see the comment above regarding matching lycra uniforms). There is always a concern within any cycling group to look as "pro" as possible, and there are discussions about what is the correct socks color or how high they should be worn. Shaving does help make your leg muscles more visible (basing this on all the bodybuilders out there) and riding with shaved legs does look and feel cleaner. And appearance is important - after all, if you look good, you feel good, and if you feel good, you ride better! But here comes another one of the commonly used sentences in this blog: everybody is different, and as we all know, beauty is in the eye of the beholder. Many cyclists out there don't care for shaved legs, and don't need to do it in order to feel good about their appearance. So, whether or not appearance is the reason for the razor blade, depends on your own personal taste.

Before and After Shaving - notice any difference?

Healing - unfortunately, here is an answer that I can personally vouch for being true. Crashing your bike is never fun, but it's even worse when you are riding fast and wearing no protection. And the result of almost every bicycle crash will include some lost skin and road rash. This will sound a bit like a stretch, but the hair on your skin has a funny habit of picking up bits of dirt and tarmac as your skin is reaped from your body as you scrape yourself on some rural road. Hair also makes it tough to treat the wound and to keep it clean as it heals. I have had the unfortunate opportunity to confirm that this is real. I am not going to get graphic, but the road rash on my legs hurt a lot less and healed a lot quicker than the road rash on my arms. So much so, that I seriously considered shaving my arms if I were to continue racing - the difference was alarming. So, if you don't think you will enjoy scrubbing off bits of pavement from your own live flesh (literally), this might be enough reason to go get that razor blade!

Commitment - all excuses and lame answers aside, here is the reason I started to shave my legs, and I suppose why most cyclists do the same. Shaved legs are a big part of the tradition of cycling and it is symbolic to your commitment to its culture. It means that you care about the tradition of the sport more than the taboo of the mainstream culture. I am not saying that those who do not shave their legs are not real cyclists, but shaving your legs is a symbol that you truly embrace being a cyclist, with all its quirkiness, and are not afraid to show that commitment to all your confused relatives!

SAND, SNOW, CARS, TRAINS AND FANS! The Hidden Dangers of Pro Cycling!

Racing bikes is a dangerous sport and racing bikes professionally is incredibly dangerous. Those athletes will be riding at speeds near 100km/h on tires that are 2.5cm wide with nothing but a lightweight helmet and some lycra for protection. In bicycle races, any consideration for your own safety is generally brushed aside for the need for speed. But so far this year, a few events have shown that the dangers of cycling goes beyond riding a bicycle at a high rate of speed, and underscored the need for additional care towards rider safety.
Some of this dangers have been historically considered part of what makes the sport special. Weather has always played a role in setting the stage for epic cycling. But this year, a few weather events have made news and caused cyclists to question the conditions in which they are allowed to (or made to) race in. The first event took place in the...well, in the deserts of Oman. Nevermind the basic concept of setting up bike races in the desert to begin with (money talks - after all, the World Cup will take place in Qatar), but on stage 5 of the Tour of Oman, a sandstorm along with heat reported to be approaching 48C (120F), caused the stage to be shortened and eventually cancelled. The heat was such that some bicycle tires were exploding.



Tirreno Adriatico Stage 5 - snow and subfreezing temperatures
Image by CorVos / CyclingTips

Around 3 weeks later, some of those same cyclists were climbing up the high mountains in Italy during the Tirreno Adriatico, where on stage 5, as cyclists approached the finish line at a mountain top, a blizzard started to come down. Along with sub-freezing temperatures and the sloping roads quickly accumulating with snow, the situation was becoming very dangerous. But since the race was so close to the end, it was allowed to continue. Although conditions were not horrible for the first group of finishers, those who arrived down the order some 20 minutes later, had to endure some incredibly treacherous conditions after the TV coverage ended. But sometimes it's not only the heat or cold - you can also see footage of Geraint Thomas being literally thrown of his bike by some insane winds on Gent Wevelgem (here) not long ago this year.
But again, weather is always an integral part of a bicycle race and many purists brush aside complaints from today's racers and instead point to historic examples of epic weather racing. It's a hard man's sport! Actually, it's a hard woman's sport as well. Earlier this year, Australian cyclist  Loren Rowney crashed in the final sprint of an European race and broke her collarbone. Nothing new, but if you watch footage of the crash here , you will notice that the cause of the crash was a spectator who reached into the course and pulled her handlebars causing her to stumble across the finish line. Fans are an integral part of the sport. When the arena stretches over 200kms in distance, it is impossible to separate the athletes from the fans. This is usually one of the most beautiful aspects of professional cycling, but sometimes, as this other video linked below shows, it is also one of the most frightening.

Fans - an integral part of the sport and an integral part of the danger

But this year has been special and some hidden dangers have made their presence known in the two biggest single day races of the calendar. In the Ronde Van Vlaanderen, one of the support vehicles which normally provides mechanical assistance to riders, attempted to pass the leading group of competitors at the wrong time, and the result, as seen in the video link below, was terrifying. But thankfully it could've been worse, and despite some broken bones and road rash, the rider will be able to compete again. Amazingly, a few minutes later, another support vehicle rear-ended a team car which was about to help a cyclist causing him to be thrown into the air. Again, luckily, he will be able to race again. Although both drivers were professionals with experience in many bike races, one has to wonder if more can be done to make sure drivers participating in bike races can be trained further to insure that such incidences never take place.

Sometimes even those who are there to help can be part of the danger

A week later, on Paris-Roubaix, possibly the most famous of the single-day races, the peloton was crossing the a railroad when the gates started to come down. Chaos ensued and as the peloton was now being cut in half, riders ignored the gates, ringing bells and lone policeman trying to control the situation and continued to cross the railroad line in front of a high-speed train. I count 7 seconds from the last rider clearing the railroad and the train arriving at the crossing. Moments like this sure make cyclists' calls for safer conditions lose some value. The race judges did not disqualify any of the riders involved in this incident. Although  the gates came down at the worst possible time and the first few cyclists had no choice but to go through, many of the cyclists following and riding across the gates after they have been lowered should've been disqualified.

Cyclists can often be very good examples of unsafe behavior.

The dangers can be constant on a bike race. Recently, there has been another horrible crash because someone decided that steel posts in the middle of the final stretch on Tour of Basque Country Stage 1 would be safe (as seen here).  And this last video highlights the key to rider safety. Professional cyclists entrust their lives to the people who organize the events and the sport. The UCI's paramount duty should be to protect the people who take part of each event, including cyclists and spectators. They generally do a great job at that and have rules put in place to prevent all the situations listed here from happening (aside from the weather of course). What needs to take place is a more strict and precise adherence to the rules, from staff training to rider disqualifications, and a clear set of rules dictating when the weather should force a race to be stopped or cancelled altogether.
The sport is never going to be a safe sport, but if anything else can be done to insure the safety of participants, it should be done. After all, those cyclists are going 100km/h, on 2.5cm tires, wearing nothing but lycra.

CARS VS BIKES - How to deal with angry drivers!

I like cars. I like talking about the new car models coming out, I like the sound of a powerful engine and I get excited when I see a Ferrari parked on the street. After all, I am a motorist.  I like bicycles. I like talking about the new bike models coming out, I like the sound of a chain being shifted through the derailleur and I get excited when I see a Colnago being ridden on the street. After all, I am a cyclist. And I am convinced that both motorists and cyclists can happily co-exist in this world!

I am writing this blog as a cyclist and as such, I've found that the key to a happy co-existence with cars is to just leave them alone. Try to interact with them as little as possible and let them go on their happy way! Before we go any further though, I want to thank Hop Cycling for the use of the images in today's blog. If you are curious about what it's like to ride a bicycle in Poland and nearby areas, check out Hop Cycling blog!

Believe it or not, all the images featured today come from one single group ride!

As I wrote previously on Where To Ride Your Bike!, a big part of the "battle" with cars is finding the right quiet roads with little traffic to ride on. But no matter how hard you may try, chances are that you will have to interact with cars. And to be honest, by far, the great majority of the interaction cyclists have with cars is positive (in other words, people drive and people ride!) But inevitably, there are negative interactions, typically in the form of an angry driver using their vehicle as a lethal weapon or in the form of an inattentive driver with potential lethal consequences. It may sound overly dramatic to use the word lethal, but when you are riding a 8kg bicycle, any encounter you have with a multi-ton vehicle could end very badly - trust me, if anything, I am not being dramatic enough!

The best way to deal with distracted drivers is to ride defensively. Driving today invites many forms of distractions. From the radio station, telephone, coffee, big-mac, computer, doing make-up or shaving your beard while driving, chances are that some drivers are not focusing solely on the road ahead. I always ride my bike assuming that cars are not going to be able to see me, but doing as much as I can to be visible. This usually translates to me riding as far to the right of the road as it is safe, and having a rear flashing tail light, even during day time hours. When approaching any intersection in which I have the right of way, if there are any vehicles waiting, I will still try to establish eye-contact with the driver to make sure they see me. With time, you develop a sixth-sense for potential situations when someone is not paying attention.

Unlike the previous image, here the adjacent lane is wide open for the car!

Then there are angry drivers. These are otherwise rational human beings who are suddenly overcome with unsurmountable rage from having to change lanes or losing 8.2 seconds of their day to deal with those evil bicycles. Angry drivers usually tend to try teach cyclists a lesson, showing how dangerous riding a bicycle on a road can be, by shifting the car as closely as possible to the cyclist and passing them at a high rate of speed (and in turn, making riding a bicycle in the road dangerous to begin with - it's like taking someone's wallet to show them they are in a dangerous neighborhood). Some other angry drivers take a more direct approach and just blast their horn, lower their window and scream for you to get out their damn road! I do think that most angry drivers would be far more accepting to cyclists being on the road if they knew that it is legal for cyclists to be on the road.

So what is a cyclist to do? When I first started riding, I used to chase down angry drivers whenever possible so I could tell them of the law and that not only I had the right to be on the road, but in many instances, it would be illegal for me to ride on the sidewalk. But very quickly I found out that if a driver is willing to use their multi-ton vehicle to express their rage, they are not in the right frame of mind to discuss the law, or learn about cyclists rights. It's just not the right platform for those conversations. I then changed my approach to just express my displeasure by nodding my head from side to side to display my disapproval from being nearly killed. But very quickly I found out that angry drivers like to have negative interactions escalated even further and I would often see the driver slams on the brakes, try to force me off the road, obscene gestures...more rage. Which takes me back to the key to a happy co-existence with cars: just leave them alone! This can be very hard to do when you feel all the adrenaline from having a car travel within inches of your life and you feel that desire to fight back somehow, but the quicker they are out of your life, the happier you'll be. So I try to completely ignore angry drivers. Not a hand gesture, not a disapproving nod, not even a sigh. Cars are bigger, heavier and faster than cyclists, and picking a fight with them is just not worth it. So I just ignore them, not giving them the satisfaction of escalating the situation and instead just take a deep breath and get back to enjoying my ride - which should always be your goal on the bike anyways!

Angry Drivers - The quicker they are out of your life, the happier you'll be!

Lastly, it is important not to instigate a negative situation to begin with. "Share the Road" goes both ways and cyclists should be diligent in sharing the road with vehicles as much as possible. Avoiding busy roads goes a long way, but riding predictively, not taking the lane when you don't have to, signaling your intentions to vehicles around you, and riding single file on busier roads when you are riding with one or two other mates are also good ways to nurture more positive interaction with car drivers.

Always be an ambassador to our sport. It's right there on Rule #13! Being a friendly, courteous and thoughtful cyclists should be as standard as taking an extra tire tube with you on your ride. "Cars and Bikes" sure sounds a lot better than "Cars vs Bikes"!

WATER, SLEEP AND OTHER TIPS! Easy tricks that helped me lose weight!

It has been a while since I last wrote something about the "Diet" side of "VeloDiet" but the time has come to share some additional tips that helped me lose weight. Just backtracking a little, the key to lose weight is to primarily live an active lifestyle daily ("Velo" / Bike) with healthy eating habits ("Diet"). The Diet aspect comes both from the types food you eat (as covered previously on EAT YOUR CAKE AND KEEP IT TOO! How I lost weight and still ate what I like! ) AND how you eat it, which is just as important!

If you've read this blog before, you surely must've come across the words "never feel full, never feel hungry". At the risk of being repetitive, I must stress how important that sentence was for me in adjusting my eating habits. As an overeater, I enjoyed feeling full and always equated "dieting" with "feeling hungry". That is an important topic on its own, and you can read more about it by clicking this link! But this post goes into other tips, most of them quite easy, that helped along my journey!

Yes, the time of the day matters!

Let's start with meals and the time of the day! First, there is breakfast, which Americans call the "most important meal of the day" and is also the easiest meal to skip altogether. You should always eat a good breakfast! Personally, I subscribe to the continental breakfast of some cereal, breads, maybe some fruit and definitely coffee, but many make breakfast a much bigger meal, which is also ok. The point is to start the day telling your body that you will be providing nutrition and that it can go ahead and start burning calories. So eat your breakfast and get that metabolic engine going right away!

Lunch is my biggest meal of the day. It's a very latin thing to do and I suppose that's why I always crave that siesta in the early afternoon. Generally, I would eat out at a local restaurant during my lunch breaks and always had trouble handling the "generous" portions I would often encounter, so it was natural for me to make it the biggest caloric intake of the day. I still do my best to follow the "never fell full" guideline, but it's nice to know that I still have the rest of the day to burn off those calories.

Which leads me to dinner, my smallest meal of the day. It's almost a snack, really. The reason is simple, you are not going to be able to burn those calories before your body slows down and you go to sleep. Now, I even struggle to fall asleep if I have a bigger meal too late in the day. It is also important to eat your dinner early to give your body enough time for digestion before sleep. At the very very least, you should try not to eat anything 2 hours before going to sleep.

And then, there are the snacks! Finding healthy snacks that I actually wanted to eat was actually hugely important for my weight loss. In order to keep your metabolism working for you, it must get the fuel it needs when it needs. So, if I start to feel hungry but it's not time for a meal, I reach for that snack (think fruit, not chocolate bar!) Also, before you reach for that healthy "nutrition bar", take a quick look at the nutrition facts, as some of those healthy snacks are packed full of calories and protein, since many are designed for athletes actively exercising or recovering - and not for the usual office employee!

Let me include a special note about the "6 smaller meals a day" method. Back when I was a "larger individual", I liked really big meals! Feeling full made me happy, and when I tried the 6 smaller meals a day method, I ended up eating 6 "still pretty big meals" and gained weight. Everyone is different, and if you are capable of controlling yourself, the approach is really solid. Eating many small meals (or snacks) throughout the day will not only keep your from overeating, but will also keep your metabolic engine running at high speed with the "constant" digestions. But still today, that approach is too dangerous for me.

The 6-liter bottle of water above should last you 2 days!

Water! Drink water! Lots of water! We've all heard that our bodies are 60% water and the reality is that every system in our body needs water to function. It's amazing how little water most people drink today, considering that the general recommendation is about 3 liters of water daily. That can include other liquids, but beware of the calories and sugar hidden in a lot of drinks. Being hydrated not only helps your body run efficiently, but feeling dehydrated can make you feel tired, which could lead you to eat more!

Sleep! When you consider that sleeping regulates hormones that impact hunger and that lack of sleep will negatively affect your metabolism, you can see that sleeping is essential for you to keep your healthy eating habits. Also, if you don't sleep, you will be tired and less willing to go for that bike ride. And on that note, it's after almost midnight as I write this, so...good night!