Conference noted::bicycle

    a) I signal with my left hand and arm by pointing straight ahead.  
       Motorist behind and ahead and to the right can clearly see this.
    
    b) I have the curve pedal at 12 oclock with the outside pedal at 6
       oclock with some leg pressure on it.  I look for the apex of a
       turn then begin my turn with the front tire turning away from that
       point, I lean the bike just as I begin the turn and do not pedal
       until I have passed the point that I deemed the turn's apex.  I
       don't pedal until I have started to lean the bike back upright.
    
    c) I sit ( I learned the hard way ).  I go to the next lowest gear 
       and increase my cadence slightly to maintain speed.  I also 
       sit as upright as possible if the day is not windy.  All of this
       takes practice and you will have setbacks.  There are better 
       climbers using this file so maybe they can give their input.
    
    d) See the last issue of Bicycling magazine, it had an article on
       a chemical additive that is being tested to act as a water 
       magnet while in the body.  The writer gave what is considered
       to be the optimal water intake for a normal day, I think it was
       something like 24 ounces per hour - this will vary with weather
       for a given person.
    
    
           Abe;
         

> a) How should you approach a right turnoff lane on a highway if you are going
>    straight through?

	Do what any other slow-moving vehicle would do...  Pull out into
	the right-hand (left in the UK) straight traffic lane, stop behind
	any cars stopped in that lane, then go straight.  After the 
	intersection, pull to the right to let faster vehicles pass.

	Under extreme conditions (lots of traffic in all lanes), signal
	a right turn and follow the right-turn-only lane.  Get off the
	bike (you are now a pedestrian) and cross the intersection like
	any other pedestrian.  On the other side, remount the bike (you
	are now a slow-moving vehicle again) and continue.

> b) When making a turn what should the pedal position be? 
>   6 o'clock inside pedal up? 3 o'clock? Should you stand and lean the bike 
>   into the turn? Glide or pedal through a turn?

	For maximum speed, pedal through the turns.  If the turn
	is too sharp and would cause your inside pedal to scrape at the
	bottom of its travel, stop pedaling with the inside pedal
	high enough to clear (actual position is unimportant) then
	resume pedaling as the bike returns to level.

> c) For performance should you stand up and pedal in the current gear or 
>    gear down and sit it out when climbing a long grade?

	<no guess on this one>

> d) is there a general rule for intake of liquids?

	Several:

		Drink early and often.
		If you feel thirsty it is too late!
		About a quart an hour.  

    Allan,
    
    Hey, neat! Religion!  Preface my responses with "IMHO"
    
    My qualifications are that I commute, do about 3000 miles a year for
    many years, and I'm still alive.  Driving in traffic, always have a
    rear view mirror, always be polite, and be aware that the cars are
    actively trying to kill you.
    
>a) How should you approach a right turnoff lane on a highway if you are going
>   straight through?

    Your plan sounds pretty good.  If you straddle the line between the
    turn and straight lanes, the drivers' know your intentions.  If you
    move to the right, you then have to cross traffic lanes to go straight,
    always a dangerous proposition.  I keep an eye in the mirror - if there
    are no cars coming up in the right turn lane, I'll move a little to the
    right just to give the thru traffic a little room, but I'll always stay
    near the line.

>b) When making a turn what should the pedal position be? 
>   6 o'clock inside pedal up? 3 o'clock? Should you stand and lean the bike 
>   into the turn? Glide or pedal through a turn?

    I like to pedal through, and keep the bike upright by leaning my body
    way over - otherwise you get a toe strike.  Guaranteed to wake you up! 
    After a certain amount of lean, I just park the outside foot at 6
    o'clock and coast.  No special technique there, but I can take a normal
    right 90~ turn in the lanes at 25mph+ like that.  My road bike has a
    shorter pedal stroke, which allows considerably more lean (i.e. speed).
    
>c) For performance should you stand up and pedal in the current gear or 
>   gear down and sit it out when climbing a long grade?

    I don't know here, but I almost never stand.  I've always felt that
    standing was just a compensation for not having sufficient leg power -
    kind of like cheating when lifting weights.  My experience is that I
    run out of lungs before I run out of legs on long grades.  Standing
    would seem to involve muscles not used for forward motion, thus I would
    run out of oxygen even sooner.  My vote is sit down, and maintain a
    decent pedal cadence (and pray you don't run out of gears).
    
    NOTABLE EXCEPTION - If you're trailing or something, and need to haul
    yourself up an embankment or steep short hill, standing is pretty much
    your best option, if not just to get your weight forward.  Sitting is
    for roads.
	
d) is there a general rule for intake of liquids?

    Never allow yourself to get thirsty.  Take a nice drink before you
    ride.  I do not embark on more than a 30 minute ride without water, and
    even then a drink before and after is top priority.  If I'm out for
    more than a half hour I pack a quart.  I drink whenever I think of it,
    and refill when it's close to empty.
    
    It's a safe bet that you don't drink enough water - almost nobody does.
    My next goodie is a Camelback - anyone use one of those?
    
    FWIW,
    	 Mike

> c) For performance should you stand up and pedal in the current gear or 
>   gear down and sit it out when climbing a long grade?

Often I've been behind someone on a climb when they've stood out of the
saddle and usually they immediately go slower. People seem to think that
standing is a guarantee of speed, but it isn't. If you want to go fast, sit
and turn the gear that's the absolute biggest you can handle (watch Tony
Rominger). Stand up if there's a steep short section or if you want to 
change position for a few seconds.

	
> d) is there a general rule for intake of liquids?
Yes, you should drink them (well, what do *you* think?!).


Rod

Thank's for the techniques! Practice, Practice, Practice.

a) I was never sure on this one.
   When traffic is really heavy I tend to pull to the side and wait for a
   break to cross the lane. The pointing is a real good idea. Geez the 
   point with my index finger gives me some satisfaction also.

b) This one will take some time.

c) I found that after adjusting my seat height so that the tibia was inline
   with the pedal axle when at the 3 o'clock position, allowed me more power.
   When sitting on the seat and moving forward I was able to drive my legs 
   down. I find though that if I don't keep a descent tension on the pedals
   that I burn out very quickly. I didn't try standing up because I found
   that I tend to sway. The hill is on a narrow road climbs about 25m
   over 500m. Traffic is somewhat worrysome.

d) I read an article in a local paper last night about training.
   The article was written by a GP.

   You should consume 1.5l - 2.5l about an hour prior to training/event.

   Consume .5l every half hour during the session.

   When finished the session/event drink .5l for every pound lost.

   He recommended against the use of salt tablets. Through training sessions
   the body will adapt to the release of sodium. Very little is lost.

   Was that June's issue of Bicycling or July's which contained the electolite
   topic? 

    
   

<<   Was that June's issue of Bicycling or July's which contained the electolite
<<   topic? 

the one with Lance Armstrong on the cover..June I think

    I forgot, Armstrong also gave some tips on cornering, climbing and one
    or two other techniques in that issue.
    
         Abe;
    

     There's climbing, and then there's climbing. There's a hill and
     there's a HILL. The responses (IMHO) have been too generic.
    
     When doing hills, staying in the saddle is the right thing to do.
     Everyone has stated that a) you use more energy b) you slow c)
     it interrupts any established rythm. 
    
     If you're climbing (not HILLS) with a group getting out of the saddle
     can accomplish two things a) drop into a higher gear and increase
     your speed (if you've got the strength) b) stretch your legs a little.
     
     When doing hills, as stated, it's best to stay in. When doing HILLS,
     however, most people need to get out and stretch/change positions.
     Everyone will do this (without exception). The grade of the climb
     adds another dimension to the whole picture.
    
     As you work on climbing, you'll develop a sense of what might be the
     best combination of things and when they need to get done. Everyone's
     different (which is pretty much what the climbing inputs attest).
    
     Chip 

    The Bicycling issue was July's issue.
    
    Abe;
    

I picked up June's issue and seen where there is going to be the article
on electorlites in the July issue. Well there was some good articles on food
turning and endurance. July is not out yet up here!

With the heat these days, lucky they don't charge for water and shade. It would
be quite a tab.

Any comments on buying electrolites?
Premixed vs packaged? Brands? Gatoraid is it Marketing?

When training for raod hill climbs I've heard that to increase your strength
stop at the bottom and climb the hill. Glide down and do it again, and again.
Any cons to this method as opposed to endurance training?

Allan

    Most of the sports drinks don't vary all that much. What I've found is
    that some folks cannot tolerate certain brands. I always cut the drink
    (Gatorade) by 50% with water. I don't care for the mixes only because
    I'm lazy...
    
    Regarding the question for training on hills. IMHO, doing a hill (sets)
    will probably help you do THAT hill very well. There are a number of
    techniques for hills. If you wish to target climbing as a specialty vs.
    a more rounded ability, doing a lot of climbing, doing different
    things, and monitoring results is the way to go. You've got 3 things
    to improve 1) cardiovascular fitness 2) leg strength 3) the technique
    that works for you...
    
    How's that for vague? :-)

    Allan,
    
         What you described for hill repeats is called interval training.
    If done right it can be very effective in improving your climbing
    tolerances.  Every magazine that I have read say that is is a good
    way to improve a climbing weakness.
    
         As far as electrolites are concerned, I don't bother with them.
    All of the sports drinks have made me sick.  I drink coca-cola or
    pepsi, they work and are easier to get a hold of when I am miles 
    out in the sticks.
    
       Abe;
     

re:11

So if I go up the hill and come back down a few times I should improve
my cardio and leg strength. That's pretty clear. 

re:12
It's kind of interesting that you mentioned Coke as a drink of choice.
That's what the cross America racer used for  double centuries. He perferred it
flat though. I can just see the next Coke commercial. A polar bear riding a 
bicycle.

Allan

    I was about to suggest shaking the soda or pouring a big head into a
    glass to fizz off some of the carbonation.  The problem with Coke,
    Pepsi, etc. is you belch for about five minutes after getting on the
    road, not to mention the heavenly bloated feeling you get. :-/
    
    I don't know about the electrolyte argument, but I've heard in about a
    thousand places that nothing beats water.  I second the motion for
    diluting a sport drink (or fruit juice) about half and half.  After a
    hard ride, my stomach gets upset drinking that stuff straight, but it's
    nice to have some flavor when you're drinking something.
    
    -Mike
    

    	Ed Kross (he of RAAM fame) said he thought that Gatorade
    	was not much more than water anymore. He's always reading
    	the nutrition labels, so I assume he has some idea. He said
    	that the makers seemed to be removing some of the minerals and
    	electrolytes to the point that you might as well drink water.
    
    	Scott

    Gatorade and just about every other "convenience" drink I've seen
    is little more than high fructose corn syrup and water.

    The stuff is garbage and is nothing but a ripoff.

    I think at one point it had electrolytes and minerals but not
    today.

     - Jim

    I would agree that (when missing the right elements) sports drinks
    aren't worth a lot. That's why you're better off with a bar, bannana,
    figs, dates, dried apricots, etc... along.
    
    Of course, we're into another generic conversation here. In general,
    if you're riding moderately and won't exceed 2 hours on the bike,
    water is plenty. The most important thing for a ride like that is
    to insure you're maintaining your glycogen store by eating properly
    through the week. Let me qualify the previous statement... Maintaining
    your glycogen store is the most important thing with any riding (or
    exercise for that matter). Suger goes as quickly as it comes.
    
    If you want to get out and hammer or ride long miles, you may want (or
    need) a sugar blast. That's pretty much what coke, Gatorade, Cytomax,
    etc, provides. However, some drinks provide higher concentrations of
    carbo's and deliver them to your system more quickly than solids.
    You defintely NEED more than water <- Propensity for the obvious?
    
    So, we're into more preference stuff. We're into more of what works
    best for the individual. Now, if someone can tell me how you get past
    full strength, flat, warm, coke the secret will probably work with
    maple syrup! :-)
    
    Me, I like POWERBARS and dried apricots. I also use Gatorade because
    I love the iced tea flavor. 
    
    Hope this helps...
    
     Chip

What is the definition of cadence in the cycling world?
Is it the rpm of one pedal or is it the number of times per minute that 
the  pedals reach the bottom or top of the cycle (like taking a step)?

How important is it to maintain a cadence? 

Is it primarily used for endurance rather than strength?

What is an average cadence? The distance I commute is 12km one way. 

Are there any training methods that can be used to increase cadence?


Allan

    It's rpm.  
    
    If you keep the revs high you'll be less liable to get knee damage.
    100rpm will seem high, but is a good target.  80 is probable too low,
    although during climbing you can go as low at 60 without noticing.
    
    In my case (and this is a case of do as I say, not as I do) as I get 
    fitter my cadence tends to go up, as I get stronger (in relation to my 
    fitness) it goes back down.  This year I did a lot of weights and not
    enough aerobic training and so I am tending to force big gears over 
    and thus tend to suffer from it so.
    
    The *absolute best* way to increase your cadence is to fit your bike
    with a fixed wheel (42x17 or 18) and keep off the hills.  This also
    helps your `souplesse'.  I always have a fixed wheel for about 3 months
    of the year (although this will only account forabout 5% of my yearly
    mileage).

>>>Are there any training methods that can be used to increase cadence?

I found that riding on rollers (during the winter months) was a great way to improve both
cadence &  pedalling smoothness.  Improvement is almost unavoidable...
Ray

    	Rollers = improve or turn black and blue
    
    	Scott

    Cadence is measured by 1 full rotation of one pedal. Obviously,
    the starting point doesn't matter.
    
      Chip

    Technically speaking, you should add the RPM of *each* pedal, and divide
    by two to get the average cadence.  It's a fine point...
    
    ...and although the starting point may not matter to some, you must be
    very careful about the ending point...
    
    Sincere apologies,
    
    ;*)

     Okay, I can't argue with that. You can also count one pedal rotation
     for ten seconds and multiply by 6 or etc... :-)
    
     Or simply get a computer with the cadence option (for math impaired)
     cyclists.
    
     Chip

So I've been praticing what all of you have preached. What an improvement.

Cornering is getting faster and more controlled.

For some reason I'm climbing the hill in much stronger form (higher gears).

I was a bit of a skeptic on cadence because of working in a lower gear. So,
I gave it a try last night and this morning. Well it is a better aerobic 
workout, and I was able to shave some time off my commute. I'm sold!

This note has certainly given me a lot to shoot for. It makes it a more 
interesting commute.

	Allan

    I thought I'd add some more "practical" advice on hill climbing.  There
    are three stages to hill climbing; how deep into the levels you go
    depends on the severity of the climb.  Actually, there's a fourth
    stage, but pushing the bike up is frowned upon.

    Stage 1: Singing

    It helps to have a song running through your head to distract you.  I
    favor a snippet from a Pete Townshend song which goes "Over the top we
    go, yeah, yeah, ya-yeah, yeah, yeah."

    Stage 2: Cursing

    As the climb gets worse, I turn to cursing.  Repeating a curse like a
    mantra works well.  I can't share my favorite in this conference.

    Stage 3: Counting Utility Poles

    When all else fails, it's time to start counting utility poles.  The
    goal is to reach the next pole which, unlike the ever-increasing
    distance to the top, is a reasonable aspiration.  There are 22 poles
    between the last development on the left and the height-of-land going
    in to Princeton from Sterling on Rte. 62 (let's not talk about the
    "little devil" hill just before Princeton center).

    Hope this helps.

    Jamie

     I recommend Jamie's "Stage 2." I use this with great success.
    
     The nice thing about Stage 2 is that it's adaptable to all
     types of riding terrain you may encounter... :-)
    
     Chip

    
    ...and conditions. Amazing what a few naughty words do for you when
    you're riding with snow up to your armpits... :-)
    
    Graham.

    AMEN to both 1 and 2...  I've done the singing but the cursing is
    definitely the trick when the going gets tough!  Got me up 2 hills this
    weekend but its SURELY good that none of the ride leader I was speaking
    of were with me!  :^)

    .26 is the best practical advice yet!
    
    It brings to mind a couple of unsuccessful techniques I have tried...
    
    1) On a downhill approach to a long upgrade, get up to about 45 mph and
       coast to the top of the hill.  In reality, starting at 45mph, you 
       will coast about 25 feet uphill before starting to roll backwards. 
    
    2) I normally ride an MTB.  Halfway up a grade on my road bike, I cried
       out "I WANT MY GEARS!" over and over.  As a mantra this really
       sucks, and has the additional disadvantage making you appear to be a 
       sissy.  Selected curses are more suited to mindless repetition, and 
       project a more "macho" image.
                                                                         

Okay, cursing is good. I can do that.

Now when you are cursing are you cursing at the hill you are trying to climb
or is it at just any old thing that happens to come to mind?

Is the length of the phrase you use dependent upon the length of the hill?
Long sloping long phrase. Steep Slope short phrase.

Have you had any feedback from other riders (as you go by them or as they go
by you) or cars with windows open?

When you reach the top do you cry out with Glee or you just resume cadence
as fast as you can to get away from the person with the bar of soap trying
wash out your mouth?

Allan

     Any target will do. Sometimes I'll rag on myself for not having
     V12 motor to explode up the hill...
    
     The length of the curse varies. It's really dependent on how agitated
     you can work yourself up to, coupled with whether you're aerobic or
     anaerobic.
    
     On brutally hard climbs I try to limit it to 2 word classics (while
     exhaling). On the longer, more steady efforts, I suggest what someone
     had mentioned earlier... Get into a "mantra-style" :-)

So you have been riding along bad mouthing yourself, are there any methods
of slowing down the dry mouth syndrome?

I've tried:

a) not breathing - I gave in though.
b) breathing through the nose but just not enough O2.
c) H2O but it doesn't last very long.

	Allan

>b) breathing through the nose but just not enough O2.
    
    
    You should breathe in through your nose anyway since it filters the air
    better. I remember reading that the most effective way to breathe under
    effort was to leave the mouth open, breathe in through the nose and let
    the air naturally leave through the mouth (in other words don't
    physically breathe out. Let the air pressure do it). If you sit at your
    desk and try it, you'll find that it all makes sense. Unfortunately, I
    have *never* managed this on the bike. I always end up with the
    impression of an asthmatic...
    
    Graham.

    You guys have more wind than me if you're swearing aloud!
    
    There's a little gadget called "The Last Word" which will swear for you
    at the push of button.  It has about four phrases which it rotrates
    through, or repeats if you hold down the button.  If its weight could
    be reduced and a handlebar bracket added . . .
    
    Jamie

Breathing through the nose is correct and definitely much better for you, 
otherwise you very rapidly end up with an infected throat as well as a dry 
one.  Easier said than done however and like most of us, when it gets a bit 
too hard, I'm gasping with the best of them.

As a lifelong sinus sufferer I did go once to the hospital for a re-bore job, 
but it was so disgusting and painful that I decided I preferred the sinus 
trouble, and in fact it did zippo for me in the long term.  I re-recommend 
Yoga, it has done wonders for me in the 18 months since I took it up again 
(the first time was in the 60's when I was at University).  A secondary 
recommendation is to rub Vic(k) on your chest every time you go out - he gets 
fed up with it, but he's a good lad really.......

    Robin,
    
    I just gotta see a photo of you with long hair and a kaftan.

I was thinking of a dhoti, ponytail and tribars so I looked like a real 
racer....

	Peace, brruzzers....

    
    Can you attatch cleats on sandals?
    
    Graham.

    	Graham,
    
    	I know you were probably kidding, but I remember hearing
    	(a few years back) about some fella that had been riding
    	the mountains out west and came back to the northeast and
    	won some mountain climb wearing sandals with cleats attached.
    
    	Either that, or someone was pulling my leg.
    
    	Scott

re .39 & .40

A real Yogi would have the cleats nailed straight on his foot, the heck with 
poofty sandals.......

    
    Scott, I'd measure my legs if I were you. I'm sure you'll find one
    longer than the other.... :-)
    
    Graham.

    	Hey, c'mon, give me a break. 8-)>
    
    	I never know when someone's pulling my leg.
    
    	Oh, well.
    
    	Scott

     Re; Sandals & Cleats... Sure, but I believe you'll have to paint
         your toe nails to remain PC.
    
         About 4 years ago a guy who had cut all of the fabric away from
         his cycling shoes so that the only remaining "shoe" was the laced
         section and the soles. For all intent and purpose, they were
         sandals. He also was wearing a flannel shirt. I don't even
         want to get into the bike...
    
         He won the Mt. Washington hill climb after just finishing a ride
         across America two weeks earlier! I'll never forget him or his
         bicycle amongst all the lycra and fine machinary...

   Re .40, wasn't that the guy who won the Mt Washington hillclimb
   after crossing the country on tour a few years ago?

   At least there was a note about it in this file somewhere.

   - Jim

    	RE: 2794.44
    
    	Yup, that was him.
    
    	Scott

    See note 1306.12.
    
    
    	-David