July Fitness Tip from Sabes JCC Personal Trainer Mary Clapp:
TRY THIS ON YOUR NEXT RIDE... Start Slow and Wind Down SlowerWhy do most experienced riders begin their rides pedaling so easily? And regardless of how hard they eventually end up riding, spend the last few minutes spinning so slowly that kids on Stingrays could keep up? They've learned the importance of a good warm-up and cool down, 2 cycling basics that many riders often ignore. Maybe you're guilty. You have limited time to ride and want to make use of every second. So you blast out of the driveway in the big ring and don't ease off until you're a block from being back home. Your cool down consists of walking the bike to its hook. We understand. But failing to warm up means you risk leg injuries, mainly to your knees. You may also never feel right during the ride. Studies and experience show that the body functions at a higher level after at least 10 minutes of easy introductory work. Here's how to ease into and out of your training rides. ---Start in the small chain ring or light gear. Spin easily for several minutes, then gradually increase your effort. Don't even think about using the big ring. Have enough gear or resistance so the hips are not bouncing in the saddle. ---Do 3 short pick-ups. These aren't sprints, just moderate accelerations for 10-15 seconds. They'll wake up your body. ---Conclude with 5 minutes of brisk tempo. Concentrate on a fluid, round pedal stroke. Now you're ready for anything your training plan -- or your training partners -- can dish out. Cooling down is no less important. Identify landmarks on your favorite routes at least 5 minutes from home. When you pass them, automatically shut down and begin spinning easily. You'll arrive home refreshed and relaxed rather than still breathing hard with legs on fire. You won't be as sore or stiff starting your next ride -- and a proper warm-up will smooth out any kinks.
