Before and After - part 1: flip the stem

When I shopped for my road bike, it was the first time I was riding with a dropped handle bars; by body, especially my back and my neck, was not used to the extended more aerodynamic position.  In an effort to reassure me of the fit and close the sale, the shop said it could raise the bars some to allow for a more relaxed position.  

At that point, I had no idea how into riding I would be, and much less that I'd begin training for racing.  This slightly less aero-dynamic change was probably unnecessary for me, but I wanted to ease my way into the sport.  Among some of my longer rides with more experienced cyclists, they suggested that I was "ready" to flip the stem.  I had no idea what they meant, but they explained that, as long as I was still comfortable, allowing the handle bars to go lower would not only make me more aerodynamic, but also increase my handling of the bike.  The increased handling is what really made me think about this more since I was afraid of losing control of the bike on fast descents.

I started reading into this and I'd see online forum discussions talk about this as if it were a question of religion.  What I have noticed is that ultimately, the racer tends to have the stem pointed down, it does increase handling, and it does make you more aerodynamically.  However, none of this should be at the cost of comfort for fear of back or neck pain.

I decided to flip the stem myself (I'm a little afraid of some repairs, I don't want to break the bike)!  I referred to this how-to post to guide me through the process, and it ended up being a success.  The key is making sure you have correctly adjusted the headset.  I've now ridden the entire 2009 season so far with flipped stem, and I have no discomfort in my neck or back, and it certainly is good to feel the wind go by a little faster in the drops.

Allez means GO!

Here is the machine that carries me through the many miles of pavement in Northern California, a 2008 Specialized Allez Elite Compact, 56cm:

The bike is a race geometry aluminum frame with a carbon fork/steerer and carbon seat-stays.  There are "Zertz inserts" in the seat-stays and fork to help dampen vibration, soften the ride, and increase comfort.  The components are a Shimano Tiagra/105 mix; the rear derailleur is where the 105 comes in (and I honestly think that Tiagra is far underrated).  The drive-train is composed of 50x34T chainrings and a SRAM 11-28t cassette, a perfect compact combination for the flats and the climbs.

This is a great road bike, but I also added my share of upgrades to personalize it.  I swapped the brake pads for Kool-Stop Salmons, an incredible and necessary change from the stock pads.  I now use Michelin Krylion Carbon tires, I find them to be a perfect balance of race-performance and durability.  These tires are wrapped around my new Mavic Ksyrium Elite wheels for added stiffness and reduced weight.  Lastly, thanks to my lovely wife, I have Ultegra SPD-SL pedals.

This is actually a big change from the stock appearance of the bike, as seen to the right in one of my first pictures of the bike, before I really knew what I was getting myself into.  The stem is pointed to the sky, the wheels are the stock Jalco/Specialized blend, and my pedal choice was odd with a platform + SPD hybrid that used mountain-biking cleats.  The bike rode VERY well like that, but hopefully my newer additions and changes will carry me farther and faster!

The 100 mile training plan, part 1

I'm reading Joe Friel's The Cyclist's Training Bible, and one of the first things he mentions is that it is important to train with a plan. Last year, my first year with my road bike, I certainly was more just learning about the roadie scene and getting used to clipping in and out. This year though, I certainly want to be more focused (but have even more fun).

The book mentions that that a lot of riders simply go out on their bikes and sort of take on what they feel like or confront while out on the roads. I certainly was following this pattern, but, as the weather is warming up, I have my first plan, I call it my "100 mile training plan, part 1":

• Monday AM: 1.5 hours on flat bike trail, 20-25 miles
• Wednesday AM: 1.5 hours on flat bike trail, 20-25 miles
• Saturday: 50-60 miles, varied flats and climbs

The idea is that I ride about 100 miles per week, which is a major improvement for me from last year when I used to only ride the weekends. My hope is that, after taking almost the entire winter off (I had no trainer nor any cold-weather clothes), slowly my body will accustom itself to the bike again and the muscles will begin coming up to form. Plenty of rest is built-in to the plan to prevent any injury.

Next month, part 2 of the 100 mile training plan, I want to start including interval training/sprints during the shorter workouts. I will gauge how I'm feeling then with regard to training frequency, but for now it's a start and I'm happy! Any readers have similar training plans? How have your progressed your training over the course of a season?

Early test of will

One of the reasons I enjoy cycling is that I can always push myself to improve: go faster, go farther, climb higher, and ultimately ride more.  To start preparing for regional races, I'm in the early stages of my initial training plan, and this involves riding in the morning before work.

I don't know about you, but riding in the morning is a major challenge for me, and a true test of my will to improve.  If I had to wake up by myself to ride, I think it'd be near impossible, but luckily I like waking up with my wife as her job starts much earlier than mine.  I wake up somewhere around 6am.  While she prepares, I have time to make coffee and start collecting my things for a ride.  My goal is to be out the door by 7am and then back home by 8:30am.

This morning, the temperature was in the 40s F when I left, another challenge when you're riding in material as thin as underwear, and the bed is cozy and warm.  Maybe eventually I'll accumulate some of the fancier jackets to keep warm.  Once I'm moving, the ride feels fine, and it's a good 1.5 hour ride; nevertheless, the cold bites at the beginning.  

Eventually, here in Northern California, the morning temperatures will be in the upper 50s F and the morning rides will be even easier, but for now, it's an early test to keep to a training plan.

Am I a roadie?

So what's a roadie?  Well, this is all still new to me, but I think a true roadie is beyond the recreational or enthusiast road cyclist.  A roadie is obsessed.  This cyclist often lives and breathes road cycling, fanatical about the small details that he/she swears makes a big difference, shaved legs and all.  Don't be surprised to see this character dressed in coordinating lycra, so serious it's funny, almost cartoon like (to the outsider), broke due to too many cycling-related expenses.

So, I am not obsessed, at least not that much.  I definitely will hesitate before heading out in 30 degree F weather, and I have no plans to shave my legs.  But I enjoy road cycling, and I want to go farther and faster.  After moving back to Northern California in Summer of 2008, and within my first month, bought my first road bike, the much praised and still underrated, Specialized Allez.

In an effort to meet other riders, and push me in my cycling fitness, I decided to join the race team for my local bike shop.  I'm nervous and excited.  While I am certainly more of an enthusiast than a roadie cyclist, I admire the passion and training of the roadie; I am a roadie in training, and for me, it's the journey that matters.  With this blog, I'll seek to document this adventure and learn with others about their own experiences.