How to train

Posted Mar 12, 2006
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Cycling is one of Iowa's most popular recreational activities and a great way to develop or maintain physical fitness.

RANDY CATRON March 12, 2006 You don't have to ride RAGBRAI to enjoy this sport, but that may soon become one of your fitness goals. Riding a bike is relatively easy on the body compared to many other sports. It is classified as an aerobic, nonimpact sport. Because it is relatively gentle on the body, it is a great way for people to begin a fitness program, especially if they are older or rehabilitating from an injury or illness. So, here's what you need to do to start cycling in 2006: • BIKE: The very best bike for a beginning rider is called a "hybrid." This bike puts a rider in a more upright position and has a wide range of easy-to-pedal gears. It is versatile enough to ride on trails and take on RAGBRAI. Most bike shops have a selection of entry-level hybrids for less than $500. Take the bike for a short test ride before you buy. • HELMET: This essential piece of safety equipment may keep you riding forever. Bike shops have a variety of helmets available at different price points. The most expensive helmet won't necessarily provide better protection. Look for a helmet that is comfortable and has an adjustment mechanism on the back. Ask a bike shop employee to size and fit the helmet on your head. • CLOTHING: Many new riders complain that the bike seat is hard on their bottom. A quality pair of padded bicycling shorts will help lessen the pain. There are casual styles available that look like walking shorts, as well as the tighter Lycra-styles worn by many cyclists. Choose whatever style you are most comfortable with. The shorts are designed to be worn without underwear. The padding is placed in strategic comfort-enhancing locations and may also contain bacteria-fighting compounds. • ROUTE: Start by riding around your neighborhood. This will help you become comfortable with how the bike steers, shifts and stops. As you become more familiar with the bike, start riding the trails. The Neal Smith, Great Western, Raccoon River and Chichaqua Valley trails are among the more popular paved ones in central Iowa. • INFORMATION: Numerous Web sites, but start with these two: www.bikeiowa.com and www.ragbrai.org. Randy Catron is a USA Cycling licensed expert coach. He is also director of the Iowa Cycling Academy and Des Moines Orthopaedic Surgeons/Bike World racing team.