By Dr. Angelina Stevens
Sitting in the middle of a peloton of 35 fast and fit women cyclists, I am overcome with excitement and pride, not just for the road race at hand, but for how far the sport of cycling has come for women. Not only are we out riding and competing against each other, but we are working together as teams, looking out for each other and most importantly laughing, bonding, and having fun. With the growth of collegiate cycling and racing, and sports like cyclocross and triathlon, more and more females are getting into cycling and at younger ages.
This year, I have had the opportunity to join an all-female road cycling and racing team. Together we have raced, trained, volunteered, shared bags of ice on blistering hot days, and become friends on miles of outstretched road. These experiences have grown my love for cycling and my enthusiasm for encouraging other females to get in the game.
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Strength In Numbers
Whether you are brand new to cycling or very experienced, the value of riding in groups is immense. First of all, if there are any flat tires, mechanical issues, or rabid dogs chasing you, these situations are easily and quickly handled with friends around. Cars are more aware and respectful of a group of cyclists than they are of solo riders. It is also fun to explore new areas or routes that you are not familiar with in a group.
While riding in a pack can be a little nerve-wracking, it is a beautiful thing to get immersed in the group’s energy, and to work with the other riders as a team. If you are new to group riding, I would suggest beginning with a small group of two to four other riders so you can get used to riding in a pace line and with people directly in front of or behind you. The places of most resistance in a pace line are on the front and in the very back, so those are the positions that require the most effort. Tucking in the front third of a group, or as close as you can to the wheel in front of you, will give you the most draft and allow a little recovery time.
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Handle Yourself
One of the best skills you can hone as a cyclist is bike handling. Learning how to steer through corners without braking and how to ride smoothly is valuable for group rides as well as general bicycle safety. Once the initial fear of getting stuck in your bicycle cleats subsides, it is actually much easier to control your bike and pedal stroke with clipless pedals. When riding in a group, it is best to change positions smoothly and to always talk to the people around you. A lot of braking and surging is dangerous as it conflicts with the flow of the group and can cause wheel overlapping and crashes. Most bike accidents are caused by unaware cyclists, not cars, so start riding in small groups before joining the Saturday morning hammer ride.
Keep Strong And Live Long
I am not sure if I will still be running marathons in my 80s, but I am certain that I will still be pushing the pedals, and enjoying every minute of it. With cycling’s aerobic, low-impact, heart-healthy nature, the longevity of the sport surpasses other high-impact sports like running, basketball, and tennis. Cycling is great cross-training for other running-based sports, strengthening the quadriceps and gluteus muscles, which can prevent hamstring and hip flexor injuries. There is a reason why most physical therapists and rehab centers have stationary bikes! Many of the cycling-related injuries can be related to improper bike positioning and imbalanced training or nutrition.
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Beginning any new sport can be intimidating at first, but training with any cyclist that is more experienced can teach you how to handle your bike and how to find those extra gears to increase your speed and overall fitness. Most experienced cyclists are also happy to show a motivated newbie the basics with respect to bicycle maintenance and function, and rules of the road. At least once per week, I hop on a large fast group ride to push my limits and get out of my comfort zone. This is also a chance to sit in and observe other riders. A good friend of mine always advises new riders to get opinionated as quick as possible on the bike. This means you are learning a lot about yourself, your bike, and life on the open road. Pedal on, my friends.
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Dr. Angelina V. Stevens, D.C., owns holistic chiropractic and acupuncture centers in Durham and Chapel Hill. She is passionate about healing the body naturally without the use of drugs or surgery and by finding the true causes of pain and illness. As a triathlete, Dr. Angelina has completed in world-class events and has represented the U.S. as a triathlete on Team USA 2001. She currently competes as an elite cyclo-cross racer and can be reached at www.stevenswellness.com or email at drangelina@stevenswellness.com.
