BIKE WORKOUTS

If you are not a Dallas Sports University (DSU) member, please join us for a workout or two to see if the organization is right for you! Our Wednesday night and Saturday morning rides have ride leaders who will make sure you don’t get dropped!  PLEASE keep in mind that workouts may change due to weather.  Check out our Weather Policy below for specifics.

David Stonecipher, Director of Cycling                            

David was selected by Dallas Sports University members as the 2007 Male Member of the Year! And for good reason! David is reliable, organized and PASSIONATE about cycling. We think you’ll find David’s #1 concern is safety for all riders. Keep an eye on his cycling page. He is active with updates!

Feel free to contact David to talk shop about cycling or Dallas Sports University! He is a wonderful resource! david@dallassportsuniversity.com 

Biking News

July 6, 2008

The Tour de France is on TV and we have some great cycling weather here in North Texas.  Life could not be better.  We have a full slate of rides this time of year, most with assigned leaders.  Come join us.

Sign the petition! 

BikeDFW is a local bicycling advocacy group.  DSU is part of BikeDFW and supports their activities.  They are collecting electronic signatures on a petition to show that yes, there are many people in the DFW area that want to ride their bikes.  To quote their website: “Conditions in North Texas are not favorable for cycling. Recently a city council person is purported to have said “Well there are not many people in my district who want to ride bikes anyway”. Let’s prove him and a whole host of others like him wrong. ”  The petition can be found at  http://www.bikedfw.org/petition.shtml

Stop by Gary Smith’s TLC for Bikes shop and check out his stock of cycling and nutrition gear.  See http://www.tlcforbikes.com/ for address and map.

Let’s be safe out there!

David

Weekly Tip

Hill Climbing - Do you sit or stand to climb, or both? -

Both are effective, but you should do what is comfortable for you.  Seated climbing is easiest for most people because the saddle supports your weight.  When standing, your legs support your weight meaning greater energy expenditure.

When you are seated, you will find it easier to climb if you slide back a bit on your saddle and put your hands on your bullhorns (on a tri bike) or on the tops of your bars (on a road bike).  Sitting up will allow more air to get into your lungs, and pushing back on your saddle will give you more leverage.  Work on pushing down from 11 o’clock to 4 o’clock and then really pulling back with the heel from 4 o’clock to 8 o’clock. 

Standing is a good skill to have when the terrain gets vertical however, because it allows you to gently rock the bike and use your body weight to pedal.  Also, when standing, you’re giving the muscles you use when seated a rest.  When going from the seated position to the standing position, it is helpful to shift 1 to 2 gears harder before you stand.

Practice both types of climbing so you have two reliable methods for scaling hills that you can use when needed.

 

Current Events  

July 12th - Peach Pedal - During the annual peach festival in Weatherford, TX.  Routes of 40 and 62 miles.   

July 26th - Tour de Goatneck - One of the best in North Texas.  Cleburne, TX.  Routes of 41 and 69 miles.   

Aug 23rd - Hotter’N Hell Hundred - This is the big one!  We will be doing a training program to prepare riders for this 100 miler.  We will also have team accommodations and carb loading meal on the night before.  Wichita Falls, TX. 

Bike Workout Locations

Standridge Stadium - Carrollton-Farmers Branch Natatorium (Swim-Bike)
1334 W. Valwood Parkway, Carrollton, TX 75006
MAP

Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 E. Parkway Blvd., Coppell, TX 75019
MAP

Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
MAP

Weekly Bike Workout Schedule

Wednesdays
DSU Women’s Ride
When: 9:15 am
Where: Parking lot of Coppell Aquatics Center
Description: A typical ride is 90-100 minutes at an average pace of 16-17 mph.

DSU Co-ed Rides
When: 6:15 pm
Where: Standridge Stadium-Carrollton-Farmers Branch Natatorium
Description: 22 mile Bike Ride. Various groups form at paces ranging from 16-20+ mph. “No-Drop” escorts at this ride.
Note: We will have a couple of options this year to add some miles and/or add some hills to this ride.  Check with me at the beginning of the ride if you want to try something different!

Saturdays
Where: Andy Brown Park EAST
Description: We have 3 groups that go out on Saturdays. Please pick the appropriate ride for your skill level. 

Level	Start	Distance	Avg Speed	Notes
Alpha Ride	7:00 AM	30-50+ miles	21+ mph	Leaderless ride on farm to market roads after warm-up of approx. 12-miles
Intermediate Ride	7:00 AM	35 miles	17-18 mph	Leader assisted ride.
Beginner Ride	7:00 AM	15 miles	14-15 mph	Leader assisted bicycle orientation/training ride. No drop ride with wait points for riders to re-group.
Note: Ride leaders for the “Beginner Ride” are from Feb through Sept.

Saturday ride times are subject to change based on weekend races, weather, etc.
Changes are sent via e-mail to members on a weekly basis.

Sundays
DSU Open-water Swim and Bike Ride
When:  Swim at 6:30am followed by a ride at 7:35 am
Where: Sand Bass Point, Lake Grapevine.
Description: This is an open-ride for cyclists of all levels. No ride leaders at this ride! Sunday ride times are subject to change based on weekend races, weather, etc. Changes are sent via e-mail to members on a weekly basis.

Weather Policy

Of course everyone needs to use their own judgement based upon their comfort level and experience, but general guidelines for group rides:

• Wet roads or rain threatening, temperature below 50 degrees:  NO RIDE
• Lightning in any conditions:  NO RIDE. This being Texas, these storms often move through quickly and normally we can still get the ride in.  We have to watch the radar closely in these situations.
• Dry roads, sunny, and temp below 40 degrees:  Personal Choice.  A lot of people will ride when temperatures are below 40 degrees.  I don’t enjoy it, especially when there is significant wind chill.  Feel free to show your toughness and come on out and ride, but I won’t be there.

Route Maps

DSU Cycling route maps are available on MapMyRun.com.   Do a keyword search on DAAC to see what is available.  I have built a set of basic routes then added additional maps that show extensions or alternates to those routes.  Some however show a starting point of our old location.  Be sure you check the schedule above to know where the ride start is.

Biking Policies and Procedures

Road cycling is an inherently dangerous activity. Knowing and understanding these rules will help us be safe out on the road.

• ALL RIDERS MUST WEAR A HELMET!
• Obey the rules of the road. Cyclists have the same rights and responsibilities of other vehicles on the road
• Stop at all red lights and stop signs
• Ride in the same direction as traffic
• COMMUNICATE with each other (both verbally and through the use of hand signals)
• Relay those communications all the way through the pack
• Point out obstacles such as CRACKS, HOLES, DEBRIS, GRAVEL, etc.
• Yell out for cars behind (CAR BACK), in front (CAR UP), or approaching to the side (CAR RIGHT/LEFT)
• Call out when SLOWING and STOPPING
• Call out when intersections are CLEAR to proceed
• All riders must wear a properly fitting helmet.
• Stay out of your aerobars unless you are in the front
• Don’t pass on the right
• Don’t pass up the middle
• When passing on the left, glance back, signal, then call out “ON YOUR LEFT” before you pass other riders
• Hold your line, don’t weave
• Don’t overlap wheels with the rider in front of you
• Pay attention to the route. If you are on the intermediate ride, it is each rider’s responsibility to learn the route. Otherwise, ride with the no-drop
• Always carry ID
• Always carry a cell phone
• Be visible, wear brightly colored clothing
• Properly dispose of your trash
• If you get a flat or lose a water bottle, inform the riders around you that you are braking, slowly apply your brakes, and get to the right. Stay to the right until all riders pass before retrieving the bottle or dismounting to fix the flat
• Check for riders behind you before spitting or “farmer blowing”

Disclaimer: Each rider is responsible for his or her own safety on our training rides leaving from DSU, Inc. DSU, Inc. assumes no responsibility for accidents that could happen.