First Ride?

The weather this time of year flip flops constantly. Things are looking dicey as of today, but one never knows till the morning of the ride. Best to prepare now rather than panicking at the last moment. Here are some points to consider to help you get the most out of your early season FOG rides:

Prepare Your Paperwork

• First things first. No one gets to ride without the proper paperwork. No exceptions. See this post: http://fogcycling.blogspot.ca/2012/03/first-ride-of-2012.html

Prepare Your Bike/Equipment

• Ideally your bike has already been to the local bike shop for a tune-up. If not, at least give it a good going over yourself. Little gremlins seem to break things over the winter that were working perfectly before. If you ride regularly you'll probably need a new chain. If you've changed cleats, pedals, or shoes go for a spin and make sure everything fits. More than one FOG member has shown up early in the year with new pedals and watched dejectedly as the group leaves and they can't clip in. Check your tires for wear. If you flat because you're riding on bald tires you're not going to make any friends.

Prepare Yourself Physically

• You should already have some fitness. I was away from any form of exercise for 10 months. That's my problem, not the group's. Most members have been cycling, skiing, or running all winter. The first rides are a LITTLE slower than late in the summer, but it's not the group's responsibility to slow down for those that have let their fitness slide. If you're not fit, draft and start with the short rides.
• The FOG ride is NOT the time to ride your bike outside for the first time of the season. If you haven't been on the road yet, get out and ride for an hour now. Chris Carmichael likes to tell the story of Viatcheslav Ekimov, multiple Olympic medallist and faithful lieutenant to a certain Mr. Armstrong, who one winter had to spend a lot of time on a trainer. His bike was all over the place when he first got back on the road. You're going to be wobbly until you get a feel for the road and the FOG ride is not the place to get that out of your system.
• Stretch. Riding a road bike effectively requires a lot of flexibility.
• Drink. It may be cool, but you still need to drink fluids.

Prepare Yourself Mentally
Hey, it's all about fun and the challenge. Knowing what to expect and anticipating it can go a long way to enhancing the experience and if we can adapt when things don't go as expected we'll still have a lot more fun.
     Manage Your Expectations:

• We are a club ride, not a group ride. We expect to travel at a certain minimum pace. We do our best to keep everyone together, but we don't ride at the lowest common denominator and we don't wait for absolutely everyone if they're not up to the pace.

     Be Prepared:

• For most of FOG's existence the slow part of the ride was 35 kph to Lockport and then faster from there. The pace has been reduced to a very relaxed 30 kph to Lockport to accommodate a wider variety of riders. Be prepared for the pace to escalate from there. Of course we may have multiple groups and our routes are planned so there are multiple opportunities for riders to shorten their ride if they find the pace exceeds their abilities.
• Although we have a target pace, it's really the effort, not the actual speed. The speed may be slower with a brisk headwind and faster with a tailwind. Downhills will also usually exceed the target speed. (The only accurate way to measure effort is with a power meter.)
• We are all adults. All riders are responsible to know the routes and for being able to get back to the legion on their own if need be. If you're having a bad day (and we all do at some point) suck it up, let the group know, turn around, and call it an early day.
• Check the weather forecast just before leaving the house. This time of year conditions change suddenly and dramatically. Bring the appropriate clothing and dress in layers. If there's a chance of rain stuff a jacket in your jersey pocket. If you feel nice and warm waiting for the ride to start, you're overdressed, peel off a layer.

     Think!:

• Road cycling is a thinking person's sport. Riders of very different fitness levels can enjoy a challenging rewarding ride together. Both fast and slower riders have responsibilities. 
• If you are not capable of riding at a sustained high pace DRAFT, DRAFT, DRAFT and hide from the wind at every single opportunity. Drafting can save 30% energy. That's a huge advantage you're being given. Remember that the faster riders can probably hold 35+ kph on the front for the entire ride. You don't have to pull.
• Ride beside someone who is of similar ability level so you can do similar amounts of work.
• If you are not one of the strongest riders in your group you should always be the first to leave from any stop or else you will be behind before you even start. Make sure your gear is in perfect working order and plan your clothing, hydration, and food so you're not adjusting it as much stronger riders start way ahead of you. 
• Strong riders should do the majority of the pulling and ride on the windward side to shelter weaker riders. 
• The pace should not be increased abruptly (except at designated sprints). 
• When coming away from stops and slow corners those at the front should pick up the pace slowwwwwl l l l y being mindful of the accordion effect on riders at the back. Those further back should not jam on the brakes exacerbating the accordion effect.
• Riders on the front should continue to pedal on the downhills so following riders don't have to slam on the brakes behind them. That means downhill speed may exceed the target speed for a short period.
• The point of the peloton is to shelter those behind us from the wind. We ride two by two. Riders at the front should ride within several inches of one another. Riding with a big gap between the two columns is disrespectful to the riders behind and discourteous to others on the road.
• Riders always have a responsibility to keep track of what is happening around them. This is especially true of those at the back who are responsible for alerting the group when other riders experience difficulty. It is not just the responsibility of the strong riders.
• If you have a coffee before the ride and now you can't wait to go to the washroom sorry you're not getting any sympathy.
• Always think about others who are using the roads too.

     Adjust To The Situation:

• How do you stack up against the rest of your group today? Adjust your riding/drafting/pulling according to your ability versus the rest of today's group. Try to pair up with someone of equal ability so you're both ready to come off the front at the same time.
• I'm older. Every year I get a little slower. Not the group's problem. I need to adjust my riding style so I can continue to contribute to the group.
• We all have bad days. If you're having a bad day suck it up, let the group know, turn around, and call it an early day.
• We sometimes have Superman days. If you're having a great day don't suddenly accelerate the pace every time it's your turn. Just do more of the work for longer.

Prepare/Work On Your Skills/Technique
Many a rider makes the mistake that road cycling is all about fitness. Skills are an equally if not more important part. All FOG riders have a responsibility to work on their skills. The following are just a few:

• Perhaps the most important is the ability to draft. Drafting can save over 30% energy. It's what allows riders of very different ability levels to all enjoy the FOG ride. To successfully keep up to the pace a FOG rider must be either very fit, or possess excellent drafting skills or some combination of both. Many wily road vets astound people with their ability to successfully ride in the fastest groups. It's all in the drafting. If you are not the fastest in the group you must constantly work on your drafting.
• Riders must be comfortable riding in close quarters. There should not be a big gap between the columns of the peloton. The columns must be tight to provide a draft for those behind and to be courteous to others on the road.
• Always look several riders ahead. You will be better able to anticipate obstructions in the road, changes in pace, and you will be far less wobbly.
• Riders must be comfortable cornering at speed. No, we're not racing around corners, but unnecessarily jamming on the brakes around corners disrupts the group with an accordion effect.
• Ride with slightly bent elbows and a light (while still secure) grip on the bars/hoods. You'll save energy, be far less wobbly, and most importantly for this time of the year be able to better absorb sudden potholes or obstacles in the road.
• Work on things that challenge you. If you only ride at 30 kph with a two foot gap between you and everyone else and always slow down to a crawl for every corner that's all you'll ever be comfortable doing. Go for a ride with some friends and ride faster and closer together for a while. Try the training crits. Take part in Muddy Waters or the fundraising tours.

Safety

Last, but not least, always think of SAFETY.

• Look far ahead to anticipate problems.
• Look far enough ahead to call out obstacles early.
• Avoid making suddenly movements. Suddenly veering to avoid a small puddle is just plain dumb. If you can't do it smoothly just ride through it.
• Always look behind you before turning around on the road.
• Ensure the road is clear behind you before coming off the front.
• Come off the front AFTER passing an obstacle/car/pedestrian/bridge not before. Avoid coming off the front at corners.
• In the event of a stoppage wait clear off the road.

Hope to see you all Saturday!