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Bay Area Cycling Message Board › Friday's hills and descending clinic, 6:30 p.m.

Friday's hills and descending clinic, 6:30 p.m.

San Francisco, CA

Just letting y'all know that the session is on for Friday, and it starts at 6:30, not 6 p.m. as previous weeks.

Things I will want you to focus on when climbing:

_Pedal a larger gear than normal so your cadence is about 60 rpm. (normally on a climb you will spin, but this training session is intended to overload the climbing muscles so we need a lower cadence). Cadence = rate of pedaling, if you don't already know that.

_Stay aerobic. You should be pushing hard enough so you are aware of your breathing, and wouldn't quite be able to hold a conversation, but not so hard you cannot string a sentence together.

_Keep your toes angled down (not pointed) on the pedal downstroke, use your calf muscles to help pull up.

_Keep your hands on the top of your handlebars, not on the brake hoods.

_Don't take it easy! Your return on this training time depends a lot on how hard you work. You don't want to go so hard that you use the anaerobic energy systems, because that defeats the purpose of this training, but you want to stress your aerobic system to the max (re-read point 2).

On the descents, think about the following keys of control:

_Let your chin lead you around the corner.

_Be aware of leaning the bike over as you set up for the critical point of the turn (you'll feel the critical point if you have some speed, but not if you're going slowly).

_It's OK to use your brakes, but try to feather them, and release them fully as early as you feel comfortable.

_Do most of your braking before the turn.

_Put most of your weight on your outside pedal.

_Think of your body as three segments: 1.Head; 2.torso/shoulders/arms, and 3.hips/legs. Your head and hips/legs steer into the turn, while your torso/shoulders/arms steer away from the turn.

_You make the bike turn by leaning it, leading with your chin, and steering with your hips/knees.

_Keep your body, particularly shoulders, arms and hands, supple and ready, not tensed.

_Smile, the descents are fun!

See you all Friday evening, 6:30 p.m. at the boom gate at the far end of Mitchell Road. My cell number is 415.516.1444.

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