A famous racer from Belgium said, "RIDE LOTS!" While the previous responder is correct the main thing is to ride and not do a repeat of going into it "stone cold." Not knowing your husband's fitness level but presuming it is at least average, whatever that means here in the USA, and that he has general good health then I'd recommend riding four times a week with varying distances. Many riders do their long ride on Sunday mornings. Then Monday is a very easy, and I mean, SLOW day. Then on Tuesday and Thursday harder rides that are shorter. What these efforts mean and what distances I'm referring too is obviously vague because the level of working out is dependent upon where the rider is startng from.

So, I'd like to recommend several things and some of these issues have been mentioned at other locales on active.com. First, a properlly fitting bike with the right accessories. HELMET, glasses, padded pants, and bike shoes. Since the goal is a century, I would guess that is a road century. I would recommend ROAD shoes and road "step in" pedals. More efficient than toe clips and tennis shoes for sure. Someone who can regularly ride 50 or 60 miles should be able to pace themselves to a 100 miler. What is the goal though? Doing a century or being fit and enjoying bike riding. I'd say if it isn't the latter, skip the former unless a huge inheritance is at stake.

Now, I'd say to join a club and ride with others. Most good bike shops should know of rides of varying levels which might suit your husband. Riding with others makes the miles slip by. Bike clubs aren't just for racers!!! This way one can learn the best local routes, learn techniques for handling a bike and make new friends who share the passion!

Go to a site that lists maps of rides. Try, www.MapMyRide.com and type in your city and state and my guess is that several will come up. Think of the bike as a tool to explore the area.

Now, if you have the time... or your husband who probably does't otherwise he'd have written in himself, or you are just a concerned spouce and don't want him to be injured, you may want to read the attached article which I recently edited and had been published in a Sports magazine here in Michigan.

One other suggestion. Get yourself a bike and ride with your husband. There are bikes for all riders ranging from "comfort" and "cruisers" and "hybrids" to new neat Fitness bikes all the way up to racing bikes, mountain bikes and when you feel good on them, get a tandem!

But have fun!
EJ

BICYCLE TIPS FOR YOU

“It’s not just about the bike!” So says Lance, but each of us who ride, have
had moments when we’ve doubted that edict and considered that it is about the
bike. So what keeps us going? Could it be a cool looking bike, firm muscles,
or form fitting bike pants (on you or the people you ride with)? Or is it just that sense of independence
gained by covering hundreds of miles under human power? Following are tips that touch on four
criteria that can enhance your overall riding experience as this A. L. (read as
‘after Lance’) season gets under way.
They include SAFETY, PERFORMANCE, COMFORT and AESTHETICS.

SAFETY: Starting at
the top, we’re all wearing properly adjusted helmets now and on every ride,
right? Are you due for a new one? Manufacturers report there is a life
expectancy for helmets as they deteriorate with exposure to the sun and
perspiration. So after several seasons
you get a legitimate excuse to get a newer race helmet. Don’t store it in your hot car if it can be avoided.

Your eyes are next.
If you aren’t wearing polycarbonate (or other new protective material)
lenses your eyes are at risk from dust, insects, or a bulleting stone shot from
an auto tire. This in fact happened to
me the first week I owned a pair of bike glasses as I was heading down a hill
traveling well over 30 MPH and who knows how fast that stone came at me. It hit me directly in front of the pupil and
I did not even have time to blink so I saw it hit and bounce off the lens. By the time I got to the corner and stopped,
I was shaking pretty well but the lens was not even scratched and no doubt it
saved my stereoscopic vision. Off the
road, a tree branch can slash your cornea. New lenses should be 100% U.V.A and
B blocking, which will postpone cataract surgery a few years.

Here’s a new twist in bicycle protection. Upon the recommendation of my dentist, I had
a mouth guard made that I use when riding and skiing. I feel particularly secure when riding on the
velodrome (remember there are no brakes on track bikes) but at the same time I
feel stronger as I bear down. It seems
to structure the energy through my body and believe it or not, my teeth feel
warmer on cold rides. A helmet for your
teeth can serve to protect you and your parent’s investment in braces.

Protect your hands.
If you go down, your palms will no doubt hit the ground and you can
minimize scraping or even a break with a padded glove. Nerve and tendon ailments can be alleviated
with nice fitting gloves by minimizing shock. Gloves can alleviate much of the
stress one feels in the arms and shoulders as well. The amount of padding depends on you and
your feel for the grips on the handlebars.

PERFORMANCE: Once
your mileage increases I strongly urge riders to invest in what I alone seem to
refer to as “Step-in” pedals (as opposed to ‘clipless’). These are the ski binding inspired pedals
that are superior to the old trap looking “toe-clips.” Numerous models are available on the market
but there are two basic styles. Mountain
bike style pedals are at least two sided so that they are easy to enter and the
shoes allow for walking. Road pedals and
cleats are lighter but the cleats protrude and are somewhat awkward to walk
in. If you intend to walk at your
destination, consider a mountain bike set up.

Starting from the bottom up, cleat position is crucial and a
fit savvy bike fitter can line you up properly along with other bike positions,
which includes seat and stem orientation as well as handlebar width. These all interact to create an efficient and
comfortable fit. Keep in mind that fit
is dynamic. I’m fond of saying “the
longer you ride, the taller you get!”
Those of you who know me know that I’m not exactly dunking the ball, but
as the season goes along I feel more stretched out as my back stretches
out. I will adjust my seat height
accordingly but remember, changing one thing on the bike usually alters
something else as well. By raising the seat
post, you are also moving it away from the bars. Often times I’ll then move the saddle forward
and I seem to get a power boost. Try it.
If it doesn’t work just bring it back as you’ve marked the position on the post
with a piece of tape. Some bike fitting
gurus will set you up and you might get the idea that the result is the only
way for you but nothing is set in stone and all of us have specific needs. You
can try modifying the cleat position (fore and aft) or the saddle as mentioned
and you might prefer the new set up.
Generally, wait until you are in spinning form and make changes VERY
gradually. A 1mm seat height change can
be significant if you are close to being dialed in.

Think you need rotational cleats? In my opinion, these are used often to
alleviate knee strain when the proper solution is to properly orient your foot
with a footbed or an orthotic device, which serves to keep your alignment true,
and more power driven efficiently into your pedal. This will minimize knee strain as the wobble
detectable on each pedal stroke or the “knocked kneed” position is minimized. A little more float is nice when cornering
but rotational cleat-pedals, while minimizing stress on the knee, generally
does so by sacrificing power. And once
you’ve got it you won’t want to give it up.
Purchasing a full-length generic footbed or a custom one can “pump you
down” into the pedal. Locally, Glenn
Cumberland at FASTECH Labs in Troy
builds bike specific footbeds and many of the riders who beat you up the hills
have footbeds as that unseen secret weapon.
Call FASTECH Labs at 800 351-FOOT
for an appointment. As of June 2008, I
will be selling ALINE footbeds. I’ve
personally been using this anatomically correct product three seasons now in my
ski boots and bike shoes. They are a customizable
product and fully guaranteed for fit.
They work well in inline skates and running shoes as well. Review www.aline.com or contact me.

Performance is also aided by having a properly running and
fueled bike. Take your bike in now for a
preseason or early season tune-up and make sure that on each ride your bike is
set up with the brakes in line and the tires properly inflated. New high pressure clinchers compete well and
I got well over 4000 miles one season on one set so while the cost per tire
might be high, consider that a good tire might get you more miles as well. Think lighter, especially on anything that
rotates on your bike. Your saddlebag should be completely stocked with a replacement
tube(s), CO2 cartridges and valve, or pump, tire levers, and several tools. I usually suggest that each rider be
self-sufficient and not rely on anyone else to help them out. It is bad form to flat and not even have a
tube. The tubes you carry should be good
to go. If you ever multi-flat, and Lance
knows that you can get more than one flat on a ride, always replace the tube
you’ve borrowed from your buddy.

While getting you home is part of performance, an additional
add-on to your bag is a tire boot. PARK makes
nice ones and these serve to repair a slashed tire. Boots are about the size of a credit card,
several come in a pack, they weigh nanograms, and they’ll save you from calling
your spouse early some Sunday morning for a lift home. Built of a clear plastic with an adhesive
backing, they do the job when a mylar energy bar wrapper or dollar bill just
doesn’t cut it.

A clean bike rides better.
Getting down to it, at least keep your drive train clean. This will decrease wear and tear and sustains
a smooth pedaling action. Speaking of
drive train, change your chain regularly as it will stretch and as it does it
will tend to prematurely wear out your chainrings and cassette. Think about changing your chain as you would
your motor oil, every three thousand miles or so. The stretch can be measured so ask your mechanic
for advice. There are numerous
lubricants on the market specific to bikes. I’m a fan of B-9 which apparently
works great on your jet engine parts as well

COMFORT: Comfort is best accomplished by properly fitting
you to your bike. Most shops offer a
fitting service. Resist getting shorter
stems with a higher reach until your neck and shoulder muscles have had a
chance to get stronger. Everyone’s neck is sore after that first spring ride
after a long winter layoff. If choosing
a new bike and comfort is key, but you don’t wish to sacrifice performance,
consider bicycles such as the TREK Pilot series which generally have a shorter
top tube and a slightly higher handlebar which tends to minimize back
stress. Built in shock resistance is
accomplished in a number of bikes available as a result of elastomer bumpers
which are, for example, integrated into the frame. There are other ways to smooth out the ride
including a saddle with greater compression in the rails and you can alter the
feel simply by changing your tire pressure.

That said, the new pressure relief saddles, which are gender
specific can aid with the primary rider/bike interface. Most shops will allow for exchanges if you’re
not happy with your choice. The new pads
in riding shorts are now anatomically correct and better at moisture
transfer. The improvement in comfort
here is significant. The chamois pads
will break down over time so indulge your self and purchase a new higher end
bike short. Your primary rider/bike
interface deserves it! Many
manufacturers have padded bike pants that have a support padded liner but
resemble short pants or even “skorts” for women if modesty or a more casual
look is up your alley. Generally, I’d
recommend a padded pant before swapping to a softer saddle. Discuss this with your shop salesperson as it
will depend upon your riding needs or demands.

AESTHETICS: Looking
good dude! A pristine bike looks good
and you’ll get more credibility from those around you if you at least give the
appearance that you take care of your bike.
As mentioned above a clean bike rides better and safer as well. Cleaning your bike affords you the
opportunity to inspect it for wear on cables or possible defects on the
components or frame.

The type and look of the clothing is up to you but of course
the new breathable and wicking fabrics can improve your comfort and
performance. I think a rider looks in
control if he knows how to dress properly and I’m more likely to feel confident
riding his wheel if he at least knows not to tuck his bike shirt into his
shorts.

When the temperature is down, layer up. Vapor ventilation is available and it’s not
just Gore-tex anymore. High tech “event”
fabrics offered, for example by Pearl Izumi, work great. Check out info@eventfabrics.com. A newspaper page folded into your jersey or
your helmet can offer a low tech solution. On cooler spring or summer mornings
I’ll start off with the paper and toss it when the temperature climbs and then
I don’t have to carry a vest. If the
temperature drops or the rain starts, pop into a grocery store and use some of
their daily special inserts to insulate yourself. Bob Roll’s former teammate, local racer Mark
Cahn, from Team o2, swears by this system of thermoregulation.

The look you project can have an impact on your
performance. Joining one of the many
clubs in the area you can purchase a team uniform. If you look snazzy your riding may get a
boost! Just check out the listings in
the back of the “Michigan Sports & Fitness” magazine available in most
sports shops for info pertaining to the numerous clubs here in Michigan and in so doing
you will be supporting your sport. See www.outdoorathlete.com.
Consider joining the League of Michigan
Bicyclists as well, www.lmb.org or the MMBA,
the Michigan Mountain Biking Association, www.mmba.org.

One final tip, as the season starts up, is to work on
keeping your pedaling stroke at a higher cadence. This will serve you well to develop
efficiency but also minimizes tendon stress by pushing too hard a gear too
early in the season.

LOGISTICS: Since this
article was first published, the advent of GOOGLE EARTH has created a new and
fun opportunity to explore riding or running routes wherever you might find
yourself. Several services, accessible
on your computer for no cost allow you to chart your rides or find routes in
your area. www.MapMyRide.com is used by many. Simply
go to their site and enter under ‘Location’ the town you live in or near where
you are. I usually go to the “hybrid”
mode which is a satellite image with a road overlay. You can zoom in close
enough to see if the road is paved or not! You can map your ride and get an
accurate measure of your mileage. Soon, your accumulated elevation gains will
be available as well I’ve been told.

Share your tips with friends and keep on spinning!

E.J. Levy

EJLMotiveForce@bikerider.com

E.J. leads three rides a week, works at American Cycle&
Fitness and is a member of three local clubs including: Cadieux Bicycle Club/Team o2, MOTIVE
FORCE-Loose Spokes, and Wolverine Sports Club.

He is involved in the ski industry when the temperature
drops.

First published in MICHIGAN SPORTS & FITNESS, May 2006.