30 Days of Biking

A community of joyful cyclists

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Voices from the 2016 Kickoff Ride

The 2016 kickoff ride for 30 Days of Biking was a HUGE success…despite some serious wind! Have a listen to our latest (short) podcast for a glimpse into the people, bikes and weather at this year’s kickoff ride!

https://soundcloud.com/30daysofbiking/2016kickoffride

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Pedal it Forward: Support from Surly

We are so honored to receive sponsorship support from Surly Brewing this 2016 year! Surly posted this to their blog today, and we wanted to amplify their reach so you can read their thoughts behind the partnership as well. 

(Read the original post at http://surlybrewing.com/news/pedal-it-forward/)

We’re proud to be supporting ‘30 Days of Biking’ through April – it’s a pledge for cyclists everywhere to ride their bike every day in April, any distance, any destination, and share their adventures online:  http://surlybrewing.com/30daysofbiking/.

The folks at 30 Days Of Biking are trying to get everyone outside on their bikes, regardless of age, ability, or the weather – something Surly can definitely get behind.

If you pledge to ride through April, 30 Days of Biking will donate to the World Bicycle Relief, an organization that builds and donates bikes to people around the world to help them get to work, get to school or get food and water. For every TWO pledges equals $1 for the World Bicycle Relief. So if you sign up, and then you get a friend to sign up, that’s $1 for a good cause thanks to Surly Nation!

Surly Group Rides

But we’re not going to do this alone. Group rides are a big part of 30 Days of Biking experience — meeting new friends, and then drinking some beer afterward. So to help, Surly will be sponsoring a ride each Thursday during the month April – a group ride will start at our Destination Brewery and end at beer-friendly location in the Twin Cities for a well-earned pint. On April 7, 14, 21, 28 we’ll meet at 6pm at our Destination Brewery and we’ll explore the Twin Cities together. Ride leader Mario Macaruso knows Minneapolis and St Paul inside and out, so it’s gonna be a blast. This is a medium-paced ride, usually about 10–15 miles, and we always stick together. No rider left behind!

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2016 Pledge Launch Starts with a Bang and a Podcast!

Year 7 of the 30 Days of Biking pledge launched on March 1 to a great reception! We had 100 pledges within the first hour (a Monday night/Tuesday morning - what are you people doing up that late??! Just kidding. We’re glad you were there!) and 1000 pledges by the end of the first day! You can sign the pledge at http://www.30daysofbiking.com/pledge And take a gander at our FIRST EVER PODCAST! Listen as the 30DOB team prepared for the launch and then watched the numbers climb. Listen to some of the reasons people are pledging this year: https://soundcloud.com/30daysofbiking/pledge-launch

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Our promo jersey arrived yesterday! And we thought you should know what it looks like, IN PERSON. ON A BODY.

Pre-order yours till March 1 at: http://podiumwear.com/team-storefront/30-days-of-biking-2015-preorder/

Password: joyful

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Some FAQ

Before the pledge opens on March 1, let's tackle a few frequently asked questions.

1. Does spin class count? 

Absolutely. We'd prefer you be outside, adventuring, but that exer-bike works in a pinch. Especially if you're traveling.

2. Why April? 

We chose April because, at least here in our home state of Minnesota, USA, April is the confluence of many seasons. We could get a blizzard, rain, sunshine, anything! It's the perfect medium between the harshest of winter and the pleasant-est of summer.

3. I already bike every day. Why should I sign up? 

Because we're doing this together! Sharing our stories and posting photos and supporting each other. Some people see 30 Days of Biking as a reason to bike even farther every day than normal, just because it's a group effort. Encourage people who aren't as experienced as you are. Pass the love on.

4. What if I miss a day? Should I stop?

Nope. Keep riding.

5. Do you want me to stop biking once 30 Days of Biking ends?

Nope. Keep the streak alive.

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JOYFUL THROUGH AND THROUGH

Are you ready for this? It's real! We’re pleased to announce the 30 Days of Biking jersey, made in the USA by Minnesota’s Podiumwear and designed by Adam Turman. Light up the streets in a joyful sea of cyan, with this full-zip, club-cut jersey.

This 30 Days of Biking jersey is made from Podiumwear's San Remo Bronze fabric, a 100% polyester lightweight knit that moves and stretches with the body, while providing excellent moisture management.

PRE-ORDER TILL MARCH 1 HERE: https://www.podiumwear.com/team-storefront/30-days-of-biking-2015-preorder/ (password: joyful)

Pre-Ordering

Pre-orders will be shipped approximately 4 weeks from the close of the pre-order window. In this case, with a March 1st close to the pre-order, jerseys will ship around April 1st. You will be sent tracking information when your jersey ships.

The Fit

If you’re unfamiliar with bike jersey sizing, club-cut means a more relaxed fit. Pick a jersey size that matches your best-fitting T-shirt, or see the provided size charts for more specific details about how to measure yourself for the best fit.

The Features

Made in Minnesota YKK Coil Zipper with Podiumwear Ergonomic Pull Contoured Raglan Sleeve Construction Soft Tension Elastic at Waist and Pockets Three Back Dump Pockets Relaxed Fit

International Orders

Yes, we do ship internationally! Please read carefully before placing your order. We usually (almost always) ship via U.S. Postal Service 1st Class as it is the most cost effective. Lead times vary by country. Tracking on 1st Class orders is limited to U.S. port of export. If you desire more robust tracking, we can upgrade the shipping to International Priority. You must place the order before we can offer a firm shipping quote, and during the ordering process, the shipping cost will not appear in your shopping cart total.

Instead, we'll pack the order, weigh it, and email your shipping options (exclusive of customs duties) for your approval. You may select one of the options or cancel the order; if you cancel your order, any money we have collected for the items will be refunded to you. Payment for international orders is by credit card only. Due to our order volume, we cannot offer a firm shipping quote before you place an order. Please note that we mark the actual purchase price on customs forms. It is the customer's responsibility to research and pay for customs duties; we do not collect payment for these charges. Failure to pay customs duties can result in your item being held by the local governing authorities.

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A new designer, Jesse Lindhorst, took the reins of the 30 Days of Biking aesthetic in 2014, and we're really proud of the creative he created. From a brand-new spoke card to a banner, flyers, handouts, and social squares, he really brought 30 Days of Biking to life! Enjoy his work. We sure did.

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On May 3, 2014, we staged a flagship 30 Days of Biking wrap party, at Republic Seven Corners in Minneapolis, Minn. More than 200 people attended, Highchair Kings and Estate’s DJ Power Mountain performed, and through boffo raffle ticket sales, we raised quite a bit of money for Free Bikes 4 Kidz! The party also included a pre-ride that met at Northeast Minneapolis’ Recovery Bike Shop.

These photos of the proceedings are by photographer Mike Beck.

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An Inspiring Month, by Jenn Stromberg

This was Minneapolitan Jenn Stromberg's first 30 Days of Biking. Here's her comprehensive report on the results! Above photo provided by Freewheel Bike's Ben Hovland.

Well, I managed to bike MOST of the 30 days in April ... (five days due to illness, being out of town, and general crappy weather fatigue excepted). AND I HAD A GREAT TIME DOING IT!

Here is some of what I learned/discovered:

The challenge to bike every day got me out on my bike usually for at least a half mile... even when it was snowing, raining, and/or barely above freezing. Days I never would have dreamt of biking before. Now I know that it's not as hard or inconvenient as I thought it would be.

I discovered new trails and further explored ones that I already knew about. I learned how great it is to live just one block off of Bryant Avenue, a bike boulevard, and how easy it is to get to LynLake from my house (I do spend an awful lot of time there, after all).

Biking every day served as a reminder of how much better I feel - mentally and physically - when I get outside and exercise.

I got stronger. I'm still not a fan of hills or wind, but I noticed an improvement in how well I'm able to handle them as the month progressed.

Group rides were a fun way to get to know new people and learn more about the Minneapolis biking community - there were numerous ones planned for those taking part in 30 Days of Biking. I'd never done a group ride before (think 50-100 cyclists), but I learned that I really love them!

Using my bike to actually get places in the city - instead of just leisurely rides around the lake - raised my awareness of the challenges bike commuters face. Minneapolis is a relatively bike-friendly city, but being on the *other* side of the whole bikes and cars sharing the road thing was eye-opening. I am more patient and aware as a driver now. (But I still think cyclists should use Bryant instead of Lyndale whenever possible...)

And, while I don't weigh myself, I believe I managed to shed a couple of those inevitable pesky extra winter pounds - well before summer has begun!

Will I keep riding? Yes! Probably not every day, but much more frequently than I have in the past. It's been an inspiring month!

Miles logged in April: 120 (!!!)

Also - shout outs and big thank yous to 30 Days of Biking organizer Patrick Stephenson, and to my inspiration for participating in my first ever 30 Days of Biking - Lincoln Scully!

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Red Stag Rocks: A Perfect May Destination

April may be over, and 30 Days of Biking with it, but that doesn’t mean the spirit of our community of joyful cyclists is gone.

After all, 30 Days of Biking is bigger than just riding a bike. It’s about bringing people together and being joyful — even in weird weather. Many people are continuing their 30 Days journey to see just how far they can go with only a bike. Others will continue to ride when they have time. We encourage you to ride whenever you can, and we love each and every one of you for doing it! Those of you who don’t get to ride often, enjoy the heck out of it when you do.

If you’re in search of a ride, and you also want a great dinner, we know just the right place to pedal (or drive, no judgment). It’s our sponsor, the Red Stag Supperclub. If you’ve never been, go check it out this month. In 2007, Red Stag opened as the first certified LEED-Cl restaurant in Minnesota, serving contemporized supper club fare, classic cocktails, and an extensive beer & wine list.

They’re setting an example for how restaurants can serve good food, support the environment, and brighten their community at the same time. They serve local and organic, if it’s possible to find it from our local farmers and growers. In fact, it would be hard to find anything not local on the menu (unless you look at the craft beers; we believe some of those come from out of state).

They have your typical drink specials too, Monday – Friday 3 – 6 p.m. and Monday – Thursday, 10 p.m. to close, Sundays 3 p.m. – close. And of course they have delicious late-night happy hour food specials available.

Got a hot date? Come on, we know you do! That bike isn’t going to show itself off now, is it? Go visit the Red Stag on Tuesday nights from 5 to 10pm for their cheap date night special: a bottle of wine, 2 entrees, and dessert for only $32 per couple! Also, during May, to celebrate Preservation Month, the Red Stag is featuring a special Heritage Menu each week, highlighting an architectural era and style. Check out their website to learn more about it!

One last thing before we forget: In a perfect match with 30 Days of Biking, the Red Stag has a special that rewards safe riding and biking to their supperclub: “Safety First - Quench Your Thirst!” Enjoy $2 tallboys when you wear your bike helmet on your next ride to the Red Stag.

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How to Find Joy Midst Grief, by Eunice Chang

Today's must, must, must-read is this 30 Days of Biking report from Eunice Chang.

"Background: My partner of 11 years, Seth Vidal, was killed in a hit and run in July 2013 while biking. Bikes have haunted me since, not just because he was an avid cyclist, but also because we rode a tandem, and it was 'our thing' for a long, long time. I have never really rode by myself, because I was never comfortable riding in traffic and I never learned to ride a bike until I was 27 (Seth taught me). It was time for me to learn how to rediscover joy on a bike." Read Eunice's story here: http://bit.ly/1n66fzH

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Bryant Lake Bowl (Sponsor Shout-Out)

Our sponsor Bryant Lake Bowl is like that awesome friend of yours who just so happens to be a hipster. It’s not like they’re trying to be a hipster; in fact, quite the opposite. They couldn't care less what labels are handed out and don’t mind what people think — because they’re just doing what they would do anyways. 

(How awesome is that logo, by the way!? I mean, come on! Check that out!)

We’re not quite sure how they manage to do it, being such a friendly and chill place while also being a pretty stellar business. But man, are we glad that they do. Where else can you go out for dinner, watch a show, and then go bowling all in one place, in one night? They actually have a Cheap Date Night Special on Mondays for all you love-birds out there who spent too much on that new Surly bicycle and still want a great night out: “Two entrées, a bottle of wine or a few beers, and one round of bowling for $28 per couple!” It's hard to beat an option like that.

Not to mention that they actually have a bowling league! Starting in April and going throughout the rest of the year, you can join up with a team and start perfecting that bowling game to put your co-workers to shame at the next office meetup.

It’s cool to find a place like the Bryant Lake Bowl in a big city; you wouldn’t think a bowling alley like that could survive today, as connected as we are with our modern technology gizmos and what-not, but the Bryant Lake Bowl does an excellent job at helping bring us back to a fonder time when people talked and laughed face to face instead of over iMessages with weird little emoticons. The fact that a place as unique as the Bryant Lake Bowl is still around and kicking it strong gives us some hope for Minneapolis.

So what do you say? Check it out, meet up with your friends for some happy hour discounts on local beer on a Sunday night and have a good time. Who knows, you might even run into another rad #30daysofbiking member.

P.S. Check out this delicious-looking food they serve!

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The Power of Bike Commuting

Dean Jones is the CEO and founder of PowerObjects, which recently celebrated its 20th year. Since the company was founded, PowerObjects has grown to become the #1 Microsoft Dynamics CRM partner in the world, with over 175 employees and counting.

When you think of a CEO, you probably don’t imagine an avid bike commuter—but then, Dean doesn’t fit the traditional mold. We asked Dean a few questions about his biking habits and what motivates him.

Have you always been a biking enthusiast?

No, I haven’t actually.

What happened?

Gary gets all the credit. [Gary Nelson is a year-round bike commuter at PowerObjects and an inspiration to many.] Gary doesn’t own a car—he bikes every day. I figured if he can bike every day, I can bike in the summertime. So I started biking in the summer and got addicted. Now I’m biking year-round. So it was 100% motivated by Gary.

Do you bike every day?

I try to. On really bad days, I try to come up with an excuse. Last year I biked every day, unless I had to be dressed up. This year I biked until January 10 and then I tore a muscle, so I was out for two months. But now I’m back.

When did you start biking to work regularly?

I started 2 years ago.

How long is your commute?

30 minutes. If I pedal really hard, it’s 29 minutes. If I pedal slow, it’s 31. There really isn’t much difference. In the winter time, it’s slower for sure—sometimes it takes 45 minutes when there’s snow.

Do you take the same route or mix it up?

I take the same route every day. It takes 10 minutes to get to the bike path, and then I’m on the bike path for 20 minutes. From there, it’s only 2 blocks of biking downtown to get to work.

What kind of bike do you ride?

I ride a Marin.

Do you use any special biking gear?

Yes—especially when I started biking all year round. I’ve got waterproof shoes in case I run into a 10 inch puddle. Rain pants that I carry all the time—who knows what the weather will do? A reflector jacket that is waterproof and windproof. I have straps to keep my pants tight so they don’t get caught, plus they have reflectors for safety. In the wintertime I wear goggles and a snowboarding helmet. In the summer I wear a bike helmet. And then I have a couple of lights of course, because you don’t know when it’s going to get dark.

What bike accessory can you NOT live without?

The headlight—the lights, in the wintertime especially, are really important. You have to have lights. It’s kind of fun on the path in the winter. It’s pitch dark, and the light just kind of makes it fun. You can’t survive without it. Some people get really competitive about their lights, but I just have an average light and it works great.

What have been some of the challenges in commuting to work?

The biggest challenge is texting drivers. You come to an intersection, and people are on their phones. You have to be really careful downtown and on city streets. You wouldn’t believe how many times a car says “Yeah, I know they have the right away, but I can cut across faster.” If I’m at an intersection and I don’t stop and put my feet down, it can be dangerous.

Any funny stories to share?

Today was a good example. At one point the bike path had a barricade that showed it was closed, presumably because of the rain. There was a big puddle. I thought I would follow the lead of other bikers and peddle around the barricade. So I’m peddling through the puddle around the barricade and all of a sudden my feet were under water. It was more than just a little puddle.

I do have new shoes that are supposed to be waterproof, but that doesn’t totally work your feet are completely under water. I thought I was going to fall over in the puddle, but I didn’t!

What do you like most about biking?

Everything. You feel great. You get to work and you just feel great.

I can get to work and get home faster. I drove yesterday because I had to run errands after work, and it took forever. I could have been home half an hour earlier.

You also feel like you’re helping out the environment. If everyone biked, the world would be a better place, guaranteed. It also saves me from having to go to the gym—I get an hour of exercise without going to the gym.

What has PowerObjects done to promote commuter biking?

We’ve done all sorts of stuff. We’ve always encouraged it by creating places for people to put their bikes. But recently we’ve added the lockers and the bike rack downstairs. I think having people that bike all year round motivates people as well. We’ve had several people go out and buy bikes this year just because they’re motivated by others.

Any tips for others who want to start biking regularly?

Kind of like what Nike says—“Just do it.” It’s a pattern thing. Once you get into the pattern, you won’t stop. It’s easy to put it off, to say “I’m going to start this week, but it rained.” I biked when it was freezing cold last week. It’s just as easy to throw on rain pants and head out the door as it is to get in your car. And I get home faster. It’s easily much shorter biking home than driving.

Even if people live farther out, they can throw the bike on the back of the car, park somewhere in between, then bike in to work from there. Parking downtown is a small fortune—they can save money and get their exercise in.

Any last thoughts?

When you see someone else who does it all year round, how can you not step up to the challenge? I kind of joke with the team to take the challenge and bike too.

[30dob]

The Fitness Gains of Bicycling

With the tip of bike season upon us and social movements like 30 Days of Biking rolling strong into its final week, tens of thousands of global cycling fanatics, from athletic aficionados to city commuters & newbies, will be strapping on safety lids, mounting slight saddles and generating human propulsive pedal-power outside.  Whether stopping by the local grocer to pick up a quarter peck of apples, cranking steadily through the city on your way to see a live show with friends, or stealthily stomping hill repeats on the steepest incline to be found within a 10 mile radius, riding a bike generates real sustained fitness. 

The aerobic system, which produces energy in the presence of oxygen, is the body's most efficient means of sustaining energy.  This is largely the main "power plant" the body uses when cycling.  Even though the body's other two energy systems: Anaerobic and ATP-CP are used less, it is still important to have an understanding in how they can be trained to increase biking fitness. In order to more easily comprehend how, and at what point the three energy systems are used when biking, it is beneficial to have knowledge in both energy systems and heart rate zones. ENERGY SYSTEMS AND HEART RATE ZONES THE SYSTEMS 1) AEROBIC - long-duration, low-power supply of energy - predominant and most efficient energy system - utilized after several minutes of sustained exertion. 2) ANAEROBIC - mid-term, powerful supply of energy - lasting up to two minutes 3) ATP-PC (adenosine triphosphate phosphocreatine) - short-term, very powerful supply of energy - lasting 10+ seconds *the body uses a combination of energy sources at any given point HEART RATE ZONES Heart rate zones are indicative of work intensity, and are calculated as a percentage of max heart rate.  Calculate your max heart HERE. ZONE 1 - AEROBIC - 50-60% - very easy effort - recovery/normal activity - small amount of energy required, fatty acids fuel substrate. EXAMPLE: riding a cruiser along the beach with or without a latte in hand.  You're probably thinking...so why would I ever want to surpass this zone?  VALID!  I kid.

ZONE 2 - AEROBIC - 60-70% - easy effort - endurance - greater amount of energy required, primarily fatty acids fuel substrate.

EXAMPLE: group distance ride at slow speed with friends, while carrying on a fluid conversation.  ZONE 3 - AEROBIC/ANAEROBIC - 70-80% - moderate effort - aerobic conditioning - higher energy, fat/carbohydrate fuel source EXAMPLE: biking at a faster clip, still able to carry on a conversation with intermittent pauses to catch up with breath ZONE 4 - ANAEROBIC - 80-90% - intense effort - anaerobic threshold - large amount of energy required - carbohydrate fuel source EXAMPLE: riding up a long steep hill, racing/riding hard to the point of feeling lactic acid build up in your legs  ZONE 5 - ANAEROBIC/ATP-CP - 90-100% - max effort/VO2 max - largest amount of energy required -  "tiger juice" ATP-CP fuel source EXAMPLE: all-out sprint to the finish, Tour De France.

nytimes.com - Christophe Ena/Associated Press

FITNESS BENEFITS When biking, real physiological and structural changes occur in the body due to an increase in energy demands + angular loading.  Here is a list of the adaptations (fitness gains) that occur within the body as a result.  All heart rate zones and energy systems are accounted for. Current level of physical conditioning as well as other factors will affect how the body adapts to specific levels of exertion.

increase in stamina

increase in leg strength & endurance (slow, mid, fast-twitch muscle fibers) 

increase in power output

increase in relative pain threshold

better sense of balance, mass/inertia and spacial awareness

increased heart function: lower resting heart rate, faster heart rate recovery, greater stroke volume, lower blood pressure

Greater lung capacity and increased oxygen uptake

increase in anaerobic threshold

lower risk for certain lifestyle diseases, such as type II diabetes and heart disease

increased metabolic rate 

increased fat burn 

increased happy-face (qualified, science has yet to quantify)

+

Here is a list of the negative effects (adaptations) that might occur within the mind/body as a result of riding a bike.

inflated ego - you might be like, "yeah I'm obviously cooler than you because I ride a bike"

DEVELOPING AND SUSTAINING FITNESS Riding a bicycle is clearly a healthy form of movement and a great way to build fitness, but how exactly is fitness developed through biking and how can higher levels be built and sustained?  First things first, it helps to know the basics. LEARNING HEART FUNCTION  Develop an understanding in your heart's basic functional levels: resting heart rate (minimum), heart rate maximum, the varying zones (explained above) and how well it recovers when activity ceases. When you are better attuned with how the heart adapts its output (beats per minute) to the body's current physical state; be it working, resting or recovering, you gain valuable fitness insight, and can better monitor fitness gains. HEART RATE MIN - to compute your minimum heart rate, simply sit still and place your index and middle fingers on your carotid artery (next to the adam's apple).  Press firmly, and once the heart beat is detected, add up the number of times it beats in 10 seconds.  Multiply that number by 6 to get your BPM (beats per minute) or resting heart rate. If you have a smart phone, try this slick pulse detection app. HEART RATE MAX - use the figure calculated in heart rate zones (above) Once you have your heart rate minimum and maximum you will know your heart's functional parameters, which is an important bit of data to know and refer to occasionally.  Although your heart rate max is fixed and will remain in a slight downward trend throughout life, the heart rate minimum adapts and will decrease as a result to increased fitness.   Personally, I find it rewarding and relaxing to sit still for a while, take a slow deep breath in and try to record as low a heart rate as possible, while exhaling very slowly.  It's meditative and helps me better connect to and appreciate the work I've put in to maintain my "life pump".   LAYING THE FITNESS FOUNDATION

Building a base level of biking fitness is an important and fortunately easy first step to accomplish.  Like all sports and activities requiring repetitive motion such as running, skating, skiing, swimming, etc., it is important that the initial activity period be done with low-to-medium intensity and with steady progressions.  This implies starting with shorter distances, lighter tension (lower gear, higher cadence) and slowly working your way up to greater distances and tension (higher gear).  This is an effective way to developing sound technique, healthy muscle and tendon adaptation.  When a foundation of fitness has been steadily built, it also increases the likelihood of psychologically adhering the new activity. SKILLS I placed skills under fitness foundation because learning the essential skills of bike control should coincide.   Biking has inherent risks do to the higher speeds and aptitude required to navigate dynamic terrain.  Being -ahem- quite knowledgeable to the realities and intricacies of bike crashing (hmm, new article potential) from riding and racing many types of bikes and dirt bikes over 30+ years, I can say that biking is much safer when these skills are initially developed.

bike play - an easy number one - Loosen up a bit and go play around on your bike.  Head out on some nice, soft green grass or gravel (if you don't mind it rough) and practice maneuvers that are outside of your comfort zone.  Every time you slip, slide, skid, stop, balance, endo, wheelie or even tumble a bit you learn ever-important bike and body control, which ultimately decreases unnecessary spillage.

tumble & crash - Hey, what?!  Seriously, don't be afraid to crash.  Odds are highly in your favor that you will still live a meaningful and productive live if you take a spill.

An example: during one of my private bike lessons last summer, my client was so nervous and conscious of falling on her bike that she actually did freeze up and fall.  When she got up and dusted herself off, she said, "Oh wow, that wasn't so bad".  All of the apprehension and anxiety disappeared, and we then zipped around the city with not a care in the ward. 

bunny hop - Bunny hopping is a maneuver which uses momentum, the strength of your arms, legs and weight shift to hop the bike up as a rabbit does, or skate boarder doing an ollie would.  This teaches you how to stay light on your tires, shift your weight at higher speeds and avoid objects or obstacles in your path.  If you live in MN then you understand there is one main threat of quickly ending your existence, or at the very least, wrecking a wheel set and torquing your fork--evil/abysmal potholes.  If you don't live in MN, the bunny hop is still an essential and timeless skill which knows no borders.

APPLYING PROGRESSIONS Adding progressions periodically into your overall biking regimen is key if you want to develop further fitness gains.  Once a foundation or base level of fitness is attained, there are three main progressions that every-day bikers can apply to build additional gains.  When incorporated seamlessly into your current biking scheme they can be an incredibly efficient method of increasing and sustaining fitness. 1) distance/duration - building endurance - Simply increase your time in the saddle, and the aforementioned fitness adaptations: increased stamina, increased fat burn, faster recovery, etc., will be bolstered.  Adding 3-5% to your total weekly mileage is deemed as a safe level.  

TIPS 

Build up your base level early in the year and work your way up to at least one long ride mid-summer.  

To focus on endurance building, stay within heart rate zone 2-3 - ~70% heart rate max.

2) intervals - Intervals are timed periods of high and low intensity activity back to back.  They are essentially the same thing as high intensity interval training (HIIT) or TABATA style workouts, but just on a bike.  Intervals are very effective in driving your lactate threshold (anaerobic threshold) to a higher level, and in muscular development.  What does this mean?  It means that you can push longer and harder with less perceived exertion and less lactic acid buildup.  This has solid implications on overall fitness.  EXAMPLE Interval:  30/30, 45/45, 60/60, 45/45, 30/30 - this is an ascending and descending set of 5 intervals where near max effort (zone 4-5) is held for an exertion period of 30 seconds, and then followed by a recovery period of 30 seconds.  The next interval, 45/45, is immediately followed.   By integrating this simple interval sequence into a typical ride, say, to work or the grocery store, you will stimulate the anaerobic metabolic energy pathways, which develops greater fitness.  There is no one method of designing intervals, so get creative! 3) strength/power - In physics, power is the rate of work.  This means the more work you do in less time, the more GREENBODY POWER you have (total plug).  In strength training we work on developing strength and power by lifting heavier weight with fast repetition and/or sets.  To apply this level of training to biking, simply find a steep incline, get up out of the saddle and crank, torque and will your way up the hill.  Remember the heart rate zone 5 image from above?  

TIPS 

Engaging in functional strength training before biking season, or early in the season is the best time to do so.  This will prepare muscles, tendons and joints to be able to function under heavier load and greater stress.

Remember, a solid base of bike fitness should be built first, before applying high levels of strength and power.  

Read about how I integrated these progressions into my minimalist training plan for Ironman. MAINTENANCE  Once you have a solid foundation, a decent lactate threshold and higher power built up - high five bikers - you've done your work.  Now simply touch upon the levels which have been built, periodically, and maintain.   TIP - Resting and recovering is a key element to fitness maintenance.  When general fatigue sets in, take time off to allow for full recovery.  This will allow for easier fitness maintenance and more enjoyable/powerful riding.  Remember that riding in heart rate zone 1 is considered recovery, as well. NUTRITION Lastly, I'd be remiss to dismiss the role that good food plays in sustaining biking fitness.  Biking, like all other forms of exercise, develops structural and metabolic (oxidative) stress, ie., tissues break down and free radicals (as cool as they sound) get released and can cause damage to the body at the cellular level.  In order to maintain lower levels of stress and high levels of immunity, it is important to consistently eat good, clean foods and healthy portions.   TIPS  Try to incorporate more plant-based foods and proteins into your diet.  Eating a diet rich in plant-based foods has many incredible health benefits, from neutralizing free radicals via phytochemicals to healthier skin, and cleansed GI tract to increased hydration.  The list goes on and on. Personally, I've developed and maintain a palette and GI tract that can consume and assimilate any food type.  I'm all about diversity and appreciate all cultural food types -- ssspssspsssp.  However, I still make it a point to derive 75-90% of my caloric sources from plant-based foods; depending on the season, convenience, and proximity to pizza, or lack thereof, simply because it makes me healthier and stronger.

HIPSTER BONUS

Did you know that beer is metabolized more efficiently after biking?  When the body's metabolic pathways are revved up after a rigorous bike ride, the carbohydrates in your favorite frothy craft concoction will be utilized more directly as a fuel source.  So, the next time you indulge in your one-third origin, denim-distilled quintuple-fedora-filtered IPA know that it is being broken down and utilized more efficiently in your body.     Kids, it is not cool to drink, and it's certainly not cool to drink and bike. RIDE ON This article is dedicated to all of you who put their feet to the pedals and like to crank for fun, fitness and/or lifestyle efficiencies.  I hope you gathered information which will better educate, enable and inspire you to live a healthier, happier, more active lifestyle, and maybe pop a wheelie or two.   If you find this article helpful, please share it - thank you! The Author David Michael LaChapelle GREENBODY Founder Personal Trainer // Athlete // Fitness Expert - disseminating fitness truths in wild bunches

 Keep an eye out for upcoming articles by the author:

Active In Utah 

Lets' Bunny Hop

The Best of...

Fitness Made Easy - Tricks, Tips and Efficiencies

Active in NYC

Get Happy 

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Saturday's Twin Cities Party

All right, everybody! Here’s the final rundown of Saturday's Twin Cities 30 Days of Biking party.

TIMELINE:

5:30 p.m., Unofficial pre-pre ride (led by Robert Brown) meets at Pat's Tap. 7 p.m., Official pre-ride (led by Mario Macaruso) meets at Recovery Bike Shop. 9 p.m., Party doors open @ Republic • Seven Corners. Raffle tickets for sale. 9 p.m., Power Mountain goes on. 10:30 p.m., Highchair Kings go on. 11:30 p.m., Highchair Kings close. Raffle sales end. 11:30 p.m. Raffle announcements & sponsor thank-yous. 12 a.m.-ish, Power Mountain plays us out. 12:45 a.m., Party’s over! Ride home safe.

RAFFLE TICKETS:

Raffle tickets will be $1 apiece, CASH ONLY (or 6 tickets for $5) and all proceeds will support Free Bikes 4 Kidz. The grand prize is a VANMOOF commuter bicycle, donated by Vanmoof and Nice Ride Minnesota; we also have swag from Freewheel Bike, Calhoun Cycle, O2 Rainwear and Recovery Bike & Re-Cycle You MUST be present to win.

BEER BEER BEER:

We have 1 beer ticket apiece — from our kegs of Surly Hell — for the first 120 people to enter the party. Any Surly Hell beers you buy after that, if they’re from our keg, will support Free Bikes 4 Kidz!

PARKING (BIKE & OTHERWISE):

Nice Ride Minnesota is donating bike racks to the party! There’s also bike parking throughout Seven Corners, plus a Nice Ride Minnesota station right across the street. There’s also a parking garage next door if you arrive automobile-wise.

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Our sponsor Freewheel Bike is celebrating their 40th anniversary in 2014. Here, provided by our friend Ben Hovland, is a few photos from back in the day. That's four decades of loving to bike!

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Rider Above The Mist

In Minneapolis, this April hasn’t been as harsh as last year’s relentless snowstorm, though it’s still thrown a fair share of obstacles our way. But we pedaled on threw the wind, the slush, and the ice cold rain. 

Today marks the last day of the 2014 30 Days Of Biking. We’ve stuck to our pledge. We’ve reached the summit. Now it’s time to shift into the high gear and crank down the slope. We need to keep up the pace to take in the warm breezes and blooming beauty that is summer because, like the descent, it’s only here for a moment, but it’s what we fight for.

Nice work, all you joyful cyclists.

Original artwork by Casper David Friedrich Photoshop by Jesse Lindhorst