The Musselman Lake Gear Jammers riders have decided to end our on line activity.
As of April 30, 2014, we no longer post the details of rides. We apologize to everyone who rides with us that we can no longer make that available to you due to liability issues. We have left the informational parts of this site available for now, including the route maps, should you care to follow the routes yourself. We recommend that you download any route maps that you wish to use as they may not be available in future.
Ride safely, everyone! See you on the road!
More Information
New! Fixing a flat tire comic! Click here.
Basic Safety
"You are responsible for your own safety!!" You MUST follow the rules of the road. and you MUST watch out for yourself. Said another way, this means that you really are on your own out there and responsible for your own safety. From time to time, experienced riders in the group may give advice or ask you to take an action to ensure your safety or that of the group: please listen to them. However, REMEMBER: you MUST watch out for yourself.
More Safety
Follow the rules of the road and do NOT assume the laws of the road will keep you safe.
Assume drivers can NOT see you and are distracted by their cell phones... make yourself visible well in advance of them passing.
Carry Photo ID and your health card with you.
Endurance training is about gradually and consistently increasing your distance and route difficulty. If you've not done the shorter routes don't try the longer routes (60 km and above, 40 km for some people). You will injure yourself.
iPods & cellphones - if you ride with music and/or a cell phone please only use 1 ear bud so you can hear traffic with the other ear and if you must use your cell do pull well off the road before the call.
You can ride side by side but if a car is passing (assume they can NOT see you) go single file. This is critical especially when climbing hills. If you're ride 2 abreast and an aggressive driver decides to go around you they'll be in the on coming traffic lane... if there's someone else aggressively driving in the opposite direction that's yet to come over the crest of the hill and you can't see them, then there will be a head on collision and it will be deadly for the drivers and for the cyclists. Go single file up hills. If you must pass on a hill then do it after the traffic has cleared. And here is a true story about why we say this!
If you are tired, ask a stronger rider to take a slower pace with you. We do our best to watch out for each other, but it's up to you to make sure you get any assistance you need. It's okay to ask for help!
Drink fluid before the ride and drink before you're thirsty on the ride (take a sip every 10-15 minutes).
Do not wear sun screen above or around your eyes (when it drips from sweating, your eyes will sting).
In the case of extreme weather it is a good idea to enjoy some indoor training such as swimming or stationary biking in order to avoid injury.
Tony's Tips
Get your bike fitted to you. The folks at Bike Sports do a good job and since they are outfitters for the Ride To Conquer Cancer they will help you. (Brett recommends Joey Miller at Kingdom Force operating out of Impala Sports, web site here.)
Get a bike computer that has cadence. Cadence is the rate in RPM at which you are pedaling.
Learn to ride at 80-90 RPM. That is the rate recommended by sports physiologists to be the optimum. Riding at a lower rate can damage your knees and is very hard to maintain over a two-day ride when you are in the saddle for five to six hours a day.
On some hills you won't be able to maintain 80 RPM even in the lowest gear. Just do what do you can (walking up the hill is acceptable).
Shift often. Try and stay in the 80-90 RPM range. At first it will seem a lot of bother but it will worth it in the end.
Drink and eat. If you feel thirsty it is too late. Drink often. On a long ride (greater than two hours) I will drink at least a litre, more on hot days.
What you drink and eat is up to you. During the training rides, ask others riders and experiment to the see what types of food and drink work for you.
Clothing
- check the Stouffville weather for updates before deciding what to wear.
- Helmet; any helmet will do, you don't need to spend a fortune; replace it after a fall or every five years
- Good riding shorts with a chamois from a quality bike shop
- Sun glasses
- For cold/wet days under 10C go for full coverage and layers. This means: shoe covers/booties, cycling shorts, full length cotton pant with 1-2 pair of long thin dress socks, light weight upper full sleeve undershirt, cycling shirt with pockets and a wind breaker ideally with pit zips and closures at the wrists with thumb straps, and a balaclava under the helmet. Also get a pair of canoe/kayaking paddling gloves from MEC to keep your hands warm and dry.
Here are clothing suggestions for different weather conditions.
Below Zero Celsius
Balaclava
Winter gloves
Light weight up/lower johns
Knee/elbow warmers
Long tights
Booties
Wind shell
0-15C
Full finger light gloves
Light weight upper johns
Knee warmers
Long tights
Rain pants if raining
Helmet cover if raining
Paddling gloves if raining
Booties
Wind shell
Warmer than 15C
Short finger gloves
Tshirt or jersey
Shorts
Food
- always bring more water than you think you'll need
- take a light snack such as fruit or energy bars on the ride
Rain & Cold
- clear lens glasses are handy for wind and rain protection
- a pair of booties
- a quality rain jacket & rain pants
- full finger paddling gloves are great for April and rain riding
Gear
- spare tube. NOTE: unless you intend to fill your tubes with sealant then ask for one piece valve stems
- pump
**(learn how to change a flat tire video)** or see the comic on fixing a flat tire; click here.
- tire irons (usually plastic not iron)
- $20 bill (in case you have to buy a spare tube from another rider en route - it happens!), a few loonies (most gas station pumps now charge $1-2)
- a presta/schrader valve conversion adapter for using gas station pumps
- water bottles
- a helmet mounted mirror or mirror mounted on the handle bar
- carry a cell phone, health card and your bank card in case of emergency (you get lost, hurt, or stuck due to a mechanical problem)
Maintenance
- before the first outdoor ride of the season check your bike's cables, tire pressure and give the chain a light oil and do a very short ride around your home streets to make sure everything is working
- after riding in the rain wipe the bike and all parts dry and apply a light oil to the chain
- have a full overhaul of the bike done every 1000km
- learn how to change a flat tire video
Training Technique Tips
Cycle indoors over the winter to kick start your road riding training. Invest in a simple resistance trainer, stationary bike or rollers for riding your bike indoors when the snow flies. To make the time go by watch recordings of really addictive TV shows like 24 or Lost. Also consider cross training during the winter with sports like swimming and skiing (downhill and cross country do wonders for the heart, lungs and legs). And don't forget bone health! See this article from Cycling Magazine for good advice about adding activities that build bone (cycling does not).
Endurance riding begins with the basics (sounds simple enough but it is often overlooked). Start with short easy rides (30 mins max) to get your muscles and seating bones conditioned. As you increase the time in the saddle and the type of terrain you cover your muscles will adjust and build. The seating bone pain most people feel during the first few rides will go away with consistent training - if it doesn't then consider changing your saddle type or position. The critical factors with learning to do endurance riding are starting slow, building gradually and maintaining a consistent riding schedule. Be sure to come for these training rides but also ensure that you're including other rides and other training into your personal plans. Perhaps swimming or long distance walking/hiking and/or mountain biking trail riding.
Hills Are in Your Head... mostly (says Brett). If you have trouble on a hill (mentally and/or physically), find a bigger hill - building experience on hills is the best way to get better at them. Always gear down before you feel the pressure of the hill in your knees. If you have clipped or clipless pedals take advantage of the up stroke for more power and see below for the one leg drill. Try to stay seated - there's more power transfer from your legs to the pedals when you're seated and/or directly over the crank. If you have bad knees or like to take it easy on hills consider adding a 3rd front chain ring to your bike. Otherwise use a high spin rate (cadence) rather than a difficult gear. Call "on your left" if you pass a slower rider. On the long downhills use brakes if you're nervous and continue to spin rather than resting to keep your legs from cramping. Open your shoulders instead of being hunched over the handlebars to allow your lungs to full to a greater capacity. Pay attention to your breathing and try to control it. Lastly don't hurt yourself - if a hill is too much for you get off and walk it 'before' your knees hurt, train more and come back to that hill again another time once you've done more training. Here's a classic tour race video explaining many of the tricks to making climbs easier. If you need inspiration for your climbs here's Lance going up the alps with serious acceleration - after 2 crashes! Lastly (for fun) watch your downhill speed... one of Brett's favorite tour clips of Armstrong going offroad.
One leg drill is a technique that helps build the lift of your pedal strokes (if you use clip or clip-in type pedals) and also helps you improve your balance. Ideally do this drill indoors on a trainer otherwise find a quiet road and keep clear of other riders, go at a comfortable pace then remove one foot off its pedal and position the foot well away from the pedal toward the rear of the bike and do 100% of your pedaling with the opposite foot for a minute or two, then switch feet. Be careful of your balance the first few times you try this. Here's a video of the drill. One foot pedaling is also very handy when one foot is unclipped such as starting from a stop (traveling through a busy intersection after having stopped while getting clipped back in can be dangerous... one foot pedaling ensures you'll maintain your momentum until you clip in again)
Changing gears on your front chain rings smoothly is tricky unless someone's taught you or you've seen this handy video. Learn this trick and your shifts will be smooth for you and easier on your bike! Remember keep the chain straight! Here is a good basic article on gears. Also see Beginner's Guide to Bike Gears.
Stretching
- Before the ride: jog in place or cycle the parking lot to warm up. During or after the ride is when to stretch and don't forget to do it! Check google videos for sample stretching exercises for the quad, hamstrings and calves. This video is a wonderful hamstring stretch that works wonders for hill climbing.
Beginner Booboos (and fixes)
Booboo - dehydration
The Fix - bring more water than you'll drink (est. 1 bottle per hour of ride time). Take a sip every 10 minutes.
Booboo - riding too much for the first few rides or riding too fast
The Fix - if you haven't been on a bike in more than 1 year or if you're out of shape try gradually increase your ride distance starting from 2km (2-3 times per week for 1-2 weeks) then increase distance by 5km each week. Be sure to vary the route to stay interested mentally. For the first couple of rides maintain a speed below 20kph.
Booboo - using too difficult a gear uphill
The Fix - gear down before you feel the tension in your knees (ask an experience rider for pointers)
Booboo - assuming cars can see you
The Fix - wear a mirror on your helmet or handle bar ends
Booboo - forgetting to stretch after a ride
The Fix - pick a few simple stretches and hold them for 30 seconds each. At a minimum give a good stretch to the quads, gluts and hamstrings. While riding be sure to change up your hand position every 10 minutes. If your shoulders go up with exertion, lower them whenever you notice.
Cycling Etiquette
Right of Way
Give drivers the right of way if it is safe to do so. Doing this will keep you safer and drivers will respect you more.
Bad Drivers
We all come across bad drivers now and then. If someone honks or yells at you to get off the road... don't get mad... smile and give them a friendly wave (with all fingers) :). Getting mad, giving them a not so friendly gesture back can get you killed. "It is better to be wrong and alive than right and dead" --Keith :)
Signals
Learn the hand signals of cycling and use them always. Make eye contact with drivers, particularly at intersections to give you certainty that you have been seen and that if you are signalling to turn, that your intentions have been understood prior to undertaking your maneuver.
Riding Side by Side
While you're allowed to ride 2 abreast it is safer to ride single file. So when traffic is present, always go single file. Assume the driver doesn't see you. Never ride more than 2 abreast.
Passing
A cyclist should ride as far to the right as possible barring parked cars, gravel and those pesky drainage grates being in your path. When passing other riders, do so on the LEFT and call out "on your left" before you pass. If you are a slower rider, move to the right so others can safely pass you. Staying out in the lane on a hill, for example, forces faster riders to move further into the lane to get around you. Riders should never cross the yellow line putting themselves in the way of oncoming traffic.
Stopping/Resting
When you stop for a sign, rest, break, etc., stop as close to the shoulder of the road as possible and do not block vehicles from turning at corners. Instead of stopping AT corners stop 10-20 ft before the corner. Do not stop at and just before the top of hills as it is difficult for vehicles to pass since they can't see oncoming traffic. As a group if you stop ensure everyone is single file at the shoulder or that they are all off the road stopped on the shoulder instead.
Obstacles
Communication is key on group rides. If you see an obstacle such as a hole or glass that might endanger another rider behind you, it is important to call it out or motion for riders to move out of the way. On group rides, the riders are often close together and need a warning. When not in the front, it is difficult to see everything in the lane. A parked car can be especially dangerous for a rider who is tucked into the group. Use hand signals to let other riders and motor vehicles know where you plan to turn. If new riders are with a group, they might not know the route or be prepared for riders braking for a turn. It only takes one person to call things out. This should be the person at the front of the pack. Ideally, a little point of the hand is all it takes to indicate obstructions or turns. Be aware of your surroundings. Be aware of what other road users are doing around you, both behind, at your side and in front, people getting out of parked cars, pedestrians and dogs. Also lookout for hazards on the road surface that may cause you to lose control - loose gravel, glass, metal service covers and painted markings especially when wet, storm water grates and road edgings. Ride defensively and anticipate hazards - particularly the actions of other road users that may not have seen you. Intersections, roadside access ways and driveways, people opening car doors are all high risk areas for cyclists. Don't expect to be granted the right of way in any instance, regardless of the law!
Show your respect
For other cyclists and the drivers with whom we share the road. A smile and a wave go a long way if a driver has waited for a cyclist to get through an intersection. Say hello to other cyclists on the road as you pass.
Drafting and Wind
On windy days take your turn at the front of the group shielding other riders from the wind then drop toward the back then come back up front for another turn.
Take Your Space
If you're on a very narrow road, passing parked cars, negotiating an intersection or round-about, or travelling at the same speed as other traffic, you are likely to be safer taking your space in the traffic like a car. This will increase your visibility and clearly communicate to other road users that you need space and it is not safe for them to pass you at that point in time. Prior to taking a space in traffic, check to ensure you have room to do so and it is safe. Signal well in advance so other road users are clear of your intention.
Close Proximity Riding
When drafting another rider (for very experienced riders only) be careful not to follow too close and watch for obstacles. Keep at least 12 inches of distance between your front wheel to the rear wheel of the rider in front of you. Keep a distance of at least 12 inches from your shoulder to shoulder of the rider next to you. Avoid the use of noisy toys on your bike (ie: cell phones, radios, alarms etc). Lastly, never spit when other riders are too close behind you.
Recommended Bike Shops & Shows
Toronto Bicycle Show (one in the spring and one in the fall)
Broadway Cycle Bike Depot - Bloor West Toronto
Braun's Online - Waterloo & web retailer
Links
Harris Cyclery Pages - lots of details on bikes, gears and technique
This page last updated 29 April 2014.