Hello Velo Ladies!

At first, I wanted to title this post as "This is what not riding for 6 months feels like", because that's what came into my mind first thing when I thought about yesterday's ride. And then I thought, yeah, but you did it. and you actually feel good today as you’re are getting ready to write about it. Let's lead with that...

I DO feel good. My body feels tighter, everywhere, abs, arms, legs, of course. I got back on the bike on May 26th of this year, after not really riding since mid to late October. So I still feel rusty, however, I am pleased that I'm not as rusty, according to my Strava times. Comparing my riding times to last year's Strava is tough because I had the benefit of drafting my husband during all of my rides.

He's my cycling partner (our first date was a road ride in Kent, CT) and we've been riding together since 2012. He insists on riding lead 99% of the time. More on that for another post.

So I'm happy that I've gotten the inspiration and mindset to get back on the bike AND train for an event.

Yesterday’s ride was one of the tougher ones. We are having a heat wave in the Northeast US and it was the 3^rd day of 90+ degree F heat. I didn’t ride until early evening, after taking the dogs for a walk and my commuter bike to do some shopping. I felt washed out when I hit the base of my training hill. The numbers showed it, but I still gave it my max power effort. 🙌🙌

Takeaways from the ride: Plan to ride earlier in the day. Heat and fatigue won’t be a factor.

Have some goals

As with any effort, setting goals will get you motivated. First set a long term goal.

1. Why am I doing this? What do I want to accomplish?

For me, that is getting back to a level of fitness on the bike where I can participate in events, and eventually enter a road race in September or October 2021.

2. How will I get there? What are Key Performance Indicators? (KPIs)

Next, set intermittent goals between now and the long term goal. Small steps that are easy to achieve, so that you don't get discouraged. And you feel a sense of accomplishment as you achieve them. Make them measurable, so you can determine if you've reached the goal.

KPI - I want to consistently ride my bike for training and fitness. -- That really isn't measurable. Consistently is a relative term. Does that mean once a week? twice a month? A better goal is to ride my bike for 1 hour at least 5x/week.

KPI - I also have a goal within that goal to ride for interval training (hard sprints) for 1 hour twice weekly. I’m someone who loves tech (I work in Healthcare IT), and so I use a lot of apps and gadgets for my fitness and training. I have an Apple watch, a Garmin Edge 520 cyclocomputer, and I use the Strava app. The Apple watch doesn’t sync the heart rate with the Garmin, so I wear both while riding.

I might not have to wear the watch, I’ll try that next ride. The Garmin Connect app is synced to both Strava and Apple Health; and Strava is synced to both Garmin and Apple Health, so a ride will show up on my Apple Health and Watch stats, even if I don’t wear the watch. The Garmin shows me cadence, HR, speed, and interactive Strava segments when I come upon one that I’ve highlighted. The Garmin also connects to my phone via Bluetooth. So I can see who’s calling and actually see my texts, and who they’re from. More on all that for another posting.

KPI - Other goals while riding involve my PRs on Strava segments. Depending on where I am, there are 1 or 2 on each ride that I will strive to put max power to when riding them. The ‘Krumkill Mile’ and ‘Headed home, don’t phone it in!’ are a couple of examples.

Strava gives you leaderboard stats if you are a subscriber. I’m only somewhat competitive, but it helps me to know where I stand among the women riders of the area. I love that Strava breaks the leaderboards down to categories of women and even further to women/all time, age brackets and even weight categories 😯.

KPI - I also have a goal to do yoga 3-4/wk and core once weekly. That’s because I know I need to stretch and strengthen my core. I highly recommend incorporating some yoga or Pilates into your training. I’ve been doing both for a long time. It enhances recovery and your time on the bike.

KPI – Roll out. Use a foam roller to roll out those sore muscles. After every ride. And before, if you can do it. It reduces adhesions and helps to get rid of the waste created when we expend energy. Drink a full glass of water or 2 after rolling out. Regular massages are wonderful, too!

Today is a rest day for me, so I’ll do some yoga, gardening, etc. Restorative yoga is in order for me today. Even though I feel good, my body says ‘I need a rest please!’

Your VeloLady,

Colleen

Hello fellow cyclists,

I want to write about my journey because I look forward to telling you about how much fun I have when I'm on my bike, as well as how I get through some of the no-so-fun things that come along with road cycling.

I've been seriously road cycling for about 12 years, and I've learned so much along the way. It sometimes takes a while to gather the pertinent information needed to properly maintain your bike and yourself, on the road and off. I want to share these tips, tricks and pearls with you to keep you riding happily.

Anyone will benefit from reading this blog, however, gentle reader, my focus is to the mature woman who's serious about road cycling, whether you're new to it, or a seasoned veteran.

I'm not a pro, nor even an elite amatuer rider. I'm just an average lady viewing life from my middle-aged perch atop my saddle, sharing my journey.

Velo Lady Topics:

• Daily ride updates

• Bike fit: saddle, reach, pedals

• Gear, clothing choices, reviews

• Personal choice of bicycle (steed) and components

• Personal riding techniques

• Personal nutrition and hydration

• Weight journey and physics for cycling (power to weight ratio)

• Riding in a group

• Maintaining your bike

• Basics bike mechanics (wrenching)