Tips to start training now for RAGBRAI
The RAGBRAI route announcement at the end of January should give riders a little motivation to stay conditioned for the big ride. If you want to get an early start, indoor bike trainers can help keep you in shape, even in the dead of winter.
Trainers help simulate the feel of riding the road within the comfort of your home. And getting used to your own bike seat and handlebar position means you don't have to break in your bike again when warmer weather arrives, said Dave Hoss, owner of Barr Bike in Clive.
"You don't lose what you gain over the summertime," Hoss said.
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Another advantage to trainers is that they can provide a good cardio workout and strength training for the legs. Interval workouts — sprinting for two to three minutes, with a one-minute recovery — provides a good workout in a short amount of time, said Wade Franck, sales manager at Kyle's Bikes in Ankeny.
"You can maintain or improve fitness by doing that over the winter three times a week and then when you can ride outside again, you're primed and ready to go," he said.
Trainers secure to the rear tire of any adult bike and have legs for stability, so they benefit any level of rider. They can also fold up for easy storage in a closet or under the bed when not in use.
Local bike shops see demand for trainers begin in November and pick up during the holiday season into January.
"People want to keep exercising, but they want to be safe and they want to be warm," Hoss said.
The best advice for beginners is to make it entertaining by placing your trainer in front of a television set, Hoss said.
"You need to keep yourself entertained. I've heard it said that there's nothing more boring than indoor exercise," he said.
Avoid the basement and place the trainer where you want to go, he said. Find the most comfortable chair in the house and replace it with the bike and trainer.
"Motivationally, you want to see your trainer and make sure you get on it," he said.
Types of trainers
The variety of trainers can seem overwhelming, but three main types are available:
Wind: These are progressive, meaning the faster you pedal, the harder it gets. The first generation of trainers, cyclists tend to find them loud, making a high-pitched noise like a fan. That makes it difficult to watch TV or listen to music. Franck said competitive riders might buy these and use them to warm up outdoors before competition.
Magnetic: These use a steel flywheel and magnetic force. Placing magnets closer to the flywheel provides more resistance. Pulling them further away results in less resistance. Basic models have three to five settings. A remote can be added so riders don't have to get off a bike to change settings.
Unlike wind trainers, they are not progressive, but shifting gears can provide different ranges, replicating hills and a variety of terrain. One option, Magneto by CycleOps, is self-adjusting and replicates the feel of riding outdoors for about $280.
Fluid: The most popular type of trainer uses a flywheel with a compartment filled with medical-grade silicone. Like a wind trainer, the faster you ride, the more resistance. These run around $350.
Accessories
A few accessories are also available for all types of trainers:
Riser or climbing blocks level the front tire or provide a slightly uphill climb. Although riders can easily use an old textbook or phone book, a block will secure better and run about $25.
Sweat nets catch perspiration while riding and prevent damage and corrosion to a bike.
Mats protect the floor and provide traction. Mats run anywhere from $30 to $75, but a fatigue mat from a home improvement or home goods store works just as well, Francks said.
Extra tires come in handy. Hoss cautions that trainers wear through tires quickly. Depending on use, riders will likely burn through a tire on a trainer in three to four months, compared to two to three years outside. A trainer tire sells for around $70, but Hoss recommends buying an inexpensive $20 tire and replacing with the regular tire in the spring. Changing a tire is also good practice so you're not doing it in a high-stress situation, he added.
Workout videos can help avoid boredom. Many can be downloaded or streamed with actual race footage, techno music and online prompts. Spinervals and Sufferfest are a few to try.
For those wanting a top-of-the line virtual trainer, wireless technology can load race routes as well as track heart rate, speed, distance and power for around $900.
One criticism of trainers is that they don't engage the core muscles. One brand, Kinetic's Rock and Roll, allows riders to get the back-and-forth action of the outdoors and better work those muscles, Franck said.
Bike rollers are another option for winter training and core training, but they're not recommended for beginners, Hoss said. They take practice to balance on and racers often use them to learn stability.
Cyclists who use rollers over the winter tend to build their skill level. They learn to relax their upper body and can also get a great cardio workout, Franck said.
Roller costs usually range between a low-end fluid trainer and a high-end magnetic trainer. Resistance is determined by the size of the drum, and an add-on unit, such as the Kreitler's Killer Head Wind, can add a level of resistance that also blows wind directly back on the rider, Franck said.
For hard-core riders who want to try something new outdoors, Barr Bike has also been selling snow bikes, a fat tire bike. The bike industry sees this as a whole new season for cycling, Hoss said. Look for special boots and equipment to beef up these bad boys.
Franck added that riders might also use the down time to try cross-training, such as yoga, snow shoeing or Nordic skiing.
"Winter's a good time to evaluate your cycling and set yourself up for what your goal is, whether that's RAGBRAI, triathlon or racing," he said.
2015 RAGBRAI Route Announcement Party
When: 8 p.m. Saturday, Jan. 24
Where: Iowa Events Center, Hy-Vee Hall B, 833 Fifth Avenue, Des Moines.
Details: Learn the RAGBRAI XLIII route and kick off the year of bicycling with live music and a special performance from POP ROCKS. $35 early-bird rate until Jan. 10; $45 after Jan. 10; $55 day of event. http://ragbrai.com/
Watch live: Can't make the party? Watch a live broadcast of the event, including interviews with decision-makers, veteran riders and other party attendees. Plus, of course don't miss the live announcement of the overnight towns. Go to DesMoinesRegister.com or RAGBRAI.com for the live video or follow along at @RAGBRAI_IOWA.
Iowa Bike Expo
When: 10 a.m. to 5:30 p.m. Saturday, Jan. 24
Where: Iowa Events Center, 833 Fifth Avenue, Des Moines.
Info: This free one-day expo hosts more than 4,500 people shopping for destinations, gear, bikes, and more. http://iowabikeexpo.com/