Preparing for Your First Century

By: Tuesday, June 18, 2013

This is the first in a series, based on Bicycle Garage Indy's Preparing for Your First Long Ride clinic.

Centuries and other endurance events are great cycling goals.The first century rides were organized in the late 1880’s as quasi-competitions, based on finishing 100 miles in under 12 hours, on a single speed, 60 pound bike, while riding on gravel and hard packed stone roads.   The century ride continues to be cycling’s equivalent of the marathon, as an achievement for cyclists at any level of interest.  In general, century rides or endurance events offer cyclists at any level a personal goal to reach, at a mild level of competition, without the additional skill requirements and commitments required of full competitive cycling.  And even a fast century event can be a very social, group oriented ride.

While we are discussing the century, 100 miles, the same basic concepts can apply to any multi-hour, endurance bike ride goal you want to set, from 50 to 100, 160 (the RAIN Ride in Indiana) or even double centuries, 200 miles in one day.

To complete a distance or endurance ride injury-free requires training your body in three different ways:

Cardio Conditioning: Training your heart and lungs
Muscular Conditioning:  Legs, Arms, Back and Neck.
Mental Conditioning: This is developing the habits of training, nutrition, pacing and most of all, confidence.

The key to understanding this, and having a training plan is that you want an injury free ride.  Almost anybody can do 100 miles on a bike with little preparation, at least once.  However, if you prepare with a plan, it will be a lot more, you are much less likely to injure youself, and you will have enough fun to want to do it again.

While this series will cover these three aspects through a progressive ride schedule, there are additional off-the-bike training you may want to consider in the off-season.


What type of rider are you now?
Knowing who you are and what you want to accomplish is essential to establishing a goal and training plan.  If you aren’t an all-out competitive rider, you probably fall into one of these two broad categories.
Social Rider: Under 50 mile per week, 2-3 times per week, sometimes over an hour
Sport/Fitness Rider: Over 50 miles per week - 4-5 times per week, 1 hour or more, 1 ride over 2 hours

What Pace Can You Ride Now:  What is your typical time for  riding10 miles, non-stop at a pace you can talk at?  This is the best indication of where to set your first endurance ride goal. Your pace is your average MPH while riding; you may well ride faster (and slower) based on conditions during the ride.  But your average MPH pace is what you can most improve through training.  
Tip: Do your ten-mile test in the middle of a longer ride, after your are past the starting point excitement, and before you are tired.  Also do it on open roads, where traffic and intersections are not a factor.

What do you want to ride?
Just like knowing what type of rider you are, you should also think about how you want participate in your endurance event.  Start with the pace you want to ride, and consider how you like to enjoy your riding.

A "Social" Ride
On a social endurance ride, your goal is to make the distance.  You are enjoying scenery, riding alone or in a small social group, taking breaks and eating a sit down lunch or snacks.

  • Total Time of 10-12 hours (100 Miles)
  • Riding Time of 7-10 hours – base your pace or average speed on this.


A "Fast" Ride
On a fast endurance ride, your goal is a specific time, and you are training for that goal.  You are riding in a group for the pace line advantage.  Any breaks from riding are short stops to pickup water and snacks.

  • Total time - Under 8 hours (100 Miles)
  • Riding time - under 7 hours – base your pace or average speed on this.


Next Time:  Matching your bike to your goals.

Jay Hardcastle is BGI's Marketing Manager and regular clinic presenter.  An avid sport cyclist, he has ridden over 13,000 miles in century events including the Tour of the Scioto River Valley, Seattle to Portland Bicycle Classic (1-Day), and the RAIN Ride.

 

 

 

Indy Bike Hub YMCA 10-Visit Bike Commuter Guest Pass now available

By: Sunday, June 16, 2013

Does your work schedule only allow for bicycle commuting 1 or 2 days a week?  Or are you only wanting experiment with bike commuting before you make the the big commitment?  In response to situation's like these, the Indy Bike Hub YMCA is now offering a 10-visit Bike Commuter Guest Pass membership.  The cost of the Bike Commuter Guest Pass is $70.

YMCA Bike Commuter Guest Pass will make this easier for you!The Indy Bike Hub YMCA Bike Commuter Guest Pass gives you 10 full visits, with complete access to secure indoor bike parking, locker room with showers and towel service.  The Bike Commuter Guest Pass is a card that punched each time you visit, and can be used over any time period.  

This pass is only good for use at the Indy Bike Hub YMCA, at 242 E. Market Street, in the east wing of the Indianapolis City Market.  Stop by the Hub any time during their business hours, and the staff at the YMCA front desk will explain all the member benefits and sign you right up!

We also want to remind you that if you are a member of any YMCA of Greater Indianapolis, you can use your YMCA membership to park your bicycle and use the Indy Bike Hub YMCA any time at no additional charge.

Streetfilms.org showcases Indianapolis bicycling in 3 new videos

By: Saturday, June 15, 2013

The last few years have been very exciting for bicycling in Indianapolis, and people across the country are starting to notice.  One of those organizations is StreetFilms.org, whose mission is to find and share educational information, through video, on sustainable transportation efforts at any level. 

One of their film makers, Clarence Ekerson Jr., recently visited Indianapolis, and the following three films are the result.  These videos have brought even more attention to Indianapolis!

The Indianapolis Cultural Trail -- http://www.streetfilms.org/the-indianapolis-cultural-trail/

 

The Indianpolis Cultural Trail - Bioswales Storm Water Treatment

http://www.streetfilms.org/the-magnificent-bioswales-storm-water-treatment-along-the-indy-cultural-trail/

Meet Indianapolis Mayor Greg Ballard - Making Bicycling a Priority in Indianapolis.
http://www.streetfilms.org/meet-mayor-greg-ballard-making-bicycling-a-priority-in-indianapolis/

 

Bicycle Garage Indy staff was pleased be able to provide assistance (and even a few images), for use in these exciting films.  Please pass them along to your cycing and non-cycling friends.

 

- Jay Hardcastle, Marketing Manager for Bicycle Garage indy and BGI Fitness

Your Bicycle: Road Block by Aaron

By: Saturday, June 15, 2013

I was biking home from work on New York Street when I got stuck at the tracks. I was out of water and it was brutally hot. The train did provide a slight breeze so I can't complain too much.


 

Name: Aaron
Bicycle: Surly Cross Check
City: Indianapolis
State: IN


Aaron: It may have been warm, but at least it wasn't raining! Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle

 

 

 

 

 

 

 

 

Bicyclists and Volunteers needed for Indianapolis Bicycle Counts

By: Saturday, June 15, 2013

Do you like Indy's new trails, bike lanes, and other biking amenities?  Public planners need to see that we are using those amenities!

Be seen and be counted to promote more bicycle facilities in IndianapolisAs Indianapolis continues to add more bike lanes and trails, it is important to demonstrate that these additions have led to increased use. The Indianapolis Office of Sustainability, in partnership with Health by Design and INDYCOG will be coordinating to collect these valuable counts on our bikeways. This will help us begin to quantify what most of have been seeing on our streets - more people riding bikes.

Much work has already been done to develop a data collection process that can be used as a standard across the country. This common process allows multiple cities to understand how they compare. The National Bicycle and Pedestrian Documentation Project has put together a very helpful toolkit to help with this collection process. You may recall that similar measurements were taken in September of 2012. This is a continuation of that process.

Planners and volunteers will be counting bicycle users on specific days, so get out and ride.

And would you like to help with this process? volunteers are needed for the following times and dates.
 
Tuesday, June 18,  5-7 pm (training at 4 pm)
Saturday, June 22, 12-2 pm (training at 11 am)
 
Contact Jamison Hutchins  317-327-5230, jamison.hutchins@indy.gov to volunteer. Jamison is a Planner in the Indianapolis Office of Sustainability

The volunteers will be conducting counts in different locations around Indianapolis on Tuesday, June 18th* from 5:00pm-7:00pm and on Saturday, June 22nd from 12:00pm-2pm.  Before the counting, there will be a 1 hour training session to insure that everyone is familiar with the methods and materials to be used.  We would like to have at least 40 volunteers on each day.  The number of locations will be determined by the number of volunteers - the more volunteers, the more effective the bicycle count will be. Thanks in advance for your help!  *rain date is 6/19

Note: All volunteers will receive a discount coupon for 25% off 1 clothing/accessory item from Bicycle Garage Indy.

 *Rain date is Wednesday June, 19.

 

Your Bicycle: It's never to cold by David Wefler

By: Friday, June 14, 2013
 
 
It's never too cold to show off the new kit for my Zionsville triathlon and cycling team!  This was at a CIBA (Central Indiana Bicycling Association) group ride on Thursday when it was unexpectedly cold, and all I had was arm warmers!

Name: David Wefler (David is Bicycle Sales Specialist at BGI North)
Bike:
City: Zionsville
State: IN

 

 
All during May, National Bike Month, we asked Bicycle Garage Indy staff to share some of their bicycling experiences.  We will be sharing them every couple of days in the coming weeks.
 
 
 

 

Share Your Bicycle and Story with the fans, friends and customers of Bicycle Garage Indy.
 http://bgindy.com/for/yourbicycle

 

Your Bicycle: What you can find on a bike ride by Forrest Powell

By: Thursday, June 13, 2013
Zach Crimmins (R, in photo) and I found some parts of the World Trade Center in downtown Indy  on the Canal and the Project 9/11 Memorial that goes with it.
 
 
 
Name: Forest Powell (Sales Floor Lead, Bicycle Garage Indy North w/Zach Crimmins, also a Sales Floor lead at BGI North)
Bike: Lemond Road
City: Carmel
State: Indiana
 
 
All during May, National Bike Month, we asked Bicycle Garage Indy staff to share some of their bicycling experiences.  We will be sharing them every couple of days in the coming weeks.
 
 

 

Share Your Bicycle and Story with the fans, friends and customers of Bicycle Garage Indy.
 http://bgindy.com/for/yourbicycle

 

Your Bicycle: Mountain biking at Rangeline by Mike Denniston

By: Thursday, June 13, 2013
 
 
Here I am  mountain biking at Rangeline Nature Preserve In Anderson on my day off .

Name: Mike Denniston (Bicycle & Fitness Sales Specialist at BGI North)
Bike: Kona Hei Hei Supreme
City: Indiapolis
State: IN

 

All during May, National Bike Month, we asked Bicycle Garage Indy staff to share some of their bicycling experiences.  We will be sharing them every couple of days in the coming weeks.
 
 
 

 

Share Your Bicycle and Story with the fans, friends and customers of Bicycle Garage Indy.
 http://bgindy.com/for/yourbicycle

 

Your Bicycle: About to Bike to Work by Nick Matel - BGI Staff

By: Tuesday, June 11, 2013

About to go bike to work (at Bicycle Garage Indy North)! It's been great weather this May to allow me to go a lot. Really have enjoyed my Giant Roam.
 
 
Name: Nick Matel - Sales Floor Runner - Bicycle Garage Indy North
Bicycle: Giant Roam
City: Indianapolis
State: IN
 
 
All during May, National Bike Month, we asked Bicycle Garage Indy staff to share some of their bicycling experiences.  We will be sharing them every couple of days in the coming weeks.
 
 
 

 

Share Your Bicycle and Story with the fans, friends and customers of Bicycle Garage Indy.
 http://bgindy.com/for/yourbicycle

 

Survey: "BGI Educates" - suggest future clinic topics

By: Sunday, June 9, 2013

BGI educates our customers in a myriad of ways. For an overview of our educational offerings: http://bgindy.com/about/bgi-education-opportunities-pg1319.htm

BGI has informative clinics on Monday, Tuesday, and Wed. evenings.
• Ready to Ride: (preparing the bike)
• Ready to Ride: (preparing the rider)
• Traveling with your bike  (taking your bike with you)
• Fixing flat tires
Clinics are no-charge, but registration is required.
Visit www.bgindy.com/for/clinics to read more.

And now, we would like your help: Please provide your ideas on topics that you’d like to see covered in future clinics, classes, and special events (like Tri Nights and Ladies’ Nights). You can help us better serve your needs by filling out this short survey: www.bgindy.com/for/survey

Thanks in advance for your ideas!

 

 

Bicycle Garage Indy and BGI Fitness Newsletter for June 8

By: Saturday, June 8, 2013

BGI customers on our email list have recently received our latest email newsletter.  
Here some of the useful items from the latest edition:

 

If you would like to receive the Bicycle Garage Indy newsletter (sent out about twice a month, year round), click here to sign-up. Our newsletter keeps you up-to-date on in-store events, clinics and sales, along with the local bicycle scene.


Bicycle Garage Indy has three locations to serve you; Bicycle Garage Indy North (Indianapolis, Dean Road at 82nd St.),  South (just west of I-65 on County Line Rd, Greenwood), and BGI Downtown, in the Indy Bike Hub YMCA.


 

- Jay S. Hardcastle, BGI Marketing Manager 
 

Your Bicycle: My Green Jumbo by Emily Marsh

By: Thursday, June 6, 2013

I have recently got hooked on cycling and went to Bicycle Garage Indy to pick out a Cannondale bicycle that would be for multi uses. I fell in love with the Cannondale Quick 5 Berkshire Green and because I am so tall, I have to have the Jumbo size. In the past month that I have had it, I have put over 200 miles on it and this weekend taking it to Clifty Falls State Park. It was the best purchase I have ever made!!!

Name: Emily Marsh
Bicycle: Cannondale Quick 5
City: Gaston
State: IN


 


Hi Emily:  Your new Cannondale looks just perfect with you, and like that smile.  We hope you have many more miles of fun! Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle



 

 

 

 

LITE UP Your Bicycle ONLINE for the NITE Ride Contest from BGI

By: Wednesday, June 5, 2013

 LITE UP   YOUR BICYCLE  ONLINE 

for the NITE RIDE!

Share Your Bicycle Picture & Story to Win
 GRAND PRIZE - $100 BGI Gift Card

The first 50 entries will receive a $10 BGI Gift Card

 

LITE UP your bicycle for the 20th NITE RIDE - June 22Bicycle Garage Indy wanted to go all out for the LITE UP YOUR BICYCLE contest for the 20th edition of the NITE Ride.  So we want you to be able to share you NITE RIDE LITES with all of your friends. (And all of ours; that is a lot of friends!)

So trick out your ride, take a picture and submit it with this form on the BGI website. Once we have published your picture, we will send you a link you can share with all your friends, who can like and share it with their friends.

At the NITE Ride, you will be invited to join the entire BGI team with your bike, and we will draw from the 5 most popular entries for 5 BGI Gift Cards, with the Grand Prize of $100.  And just for entering, we can get you to the front of the line to be in the first wave of the NITE Ride start.

Eligible entries* must be submitted by Midnight, June 20, 2013.  Final drawing will be held and the winner will be announced at the BGI NITE Ride Tent, Saturday, June 22, 2013 at 9:30 PM.  All gift cards will be distributed to entrants beginning at 9:00 PM.

BGI NITE Ride Information Page - NITE Ride Website - CIBA Website

*Indiana Residents, or registered NITE RIDE participants(s) only.  Contest entry from and and full details.

 

Your Bicycle: The Joy of a New Bike by Patrick

By: Wednesday, June 5, 2013

I bought a Giant Revel 4 about a month ago or so and have rode it everyday since I purchased the bike. The bike is very enjoyable although the brakes wear very very quickly, and the back tire was punctured during the first week. The sad part was that I was walking my bike in a trail when the tube was punctured. Apart from that the bike is flawless, excluding the sloppy gear changes. I plan on taking my bike to more Noblesville Farmers Markets and on many more trail rides. Upcoming trips include Brown County, Hoosier National Forest, and as always the Carmel White River Trails.

Name: Patrick
Bicycle: Giant Revel 4
City: Fishers
State: Indiana
 


Hi Patrick:  Glad to hear you are enjoying your new Giant.   Sorry about the flat tire, but hope the $10 BGI Gift card we are sending you helps out. Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle

 

 

 

 

 

 

 

 

New BGI Jerseys from Louis Garneau available for him and her

By: Tuesday, June 4, 2013

Bicycle Garage Indy now has an updated BGI logo men's cycling jersey, and our first women's BGI jersey.  Both are by Louis Garneau, are are short sleve, ProFit cut  in Micro AirDry fabric, with elastic hems and  full-length zippers.

New Men's BGI Jersey by Louis Garneau

 

Either jersey is available at all Bicycle Garage Indy locations, and retail for $84.99.

BGI added logo socks from DeFeet ($9.99) earlier this year, along with BGI CamelBak podium bottles ($9.99).  

You can find a complete selection of BGI logo gear in our catalog.

 

Bicycle Garage Indy now has three locations to serve you;  Bicycle Garage Indy North (Indianapolis, Dean Road at 82nd St.),  South (Greenwood, just west of I-65 on County Line Rd), and BGI Downtown, in the Indy Bike Hub YMCA at City Market.

 

Your Bicycle: Bonking Hard In Kentucky by Nathan Dinges

By: Friday, May 31, 2013

My wife and I went down to Lexington with our tandem to ride the Bluegrass Cycling Club Horsey Hundred last weekend. We have been working really hard on our yard and I have also been very busy with work and due to those things We had not been on the bike for 2 weeks and I had been sick for a few days before the ride as well. I learned during those hundred miles in the hills of Kentucky that when you start off at about 60% you end up at about -40%. Everything went alright for the first 50, I ate wel and drank a lot but we were both hungry at 50 miles but the SAG was out of food. The next stop at 75 was also out of food. We didn't get protein or salt until 87 miles into the ride. We managed to eek out the century but just barely. The final 30 miles of the ride seemed like 75. We were both so exhausted that we chose not to ride on Sunday. And I learned to bring a lot more food just in case the ride runs out of food. This should not be an issue on a pay ride but better to be safe than sorry like we were in Kentucky.

Name: Nathan Dinges
Bicycle: KHS Cross Tandem
City: Indianapolis
State: Indiana
 


Nathan:  Good lesson to always have snacks on the bike, just in case.  Still very impressive to finish a century under the circumstances. Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle



 

 

 

 

Your Bicycle: Don't Forget Your Bike Lock by Kristen Dinges

By: Friday, May 31, 2013


 

I love to do my errands on my commuter bicycle. So the other day I put a long list together of all of the things I wanted to get done on the bike that day. Bike errand commuting requires a planning session before a big trip. I had a long list of places to go. I had things to return, things to buy, library books to take back and things to pick up at the post office as well as needing a few groceries. After putting that list together I had to think about the order I would do the errands so that I wouldn't run out of room on the bike and so my groceries wouldn't get hot since I needed both milk and butter. You also have to plan for the order of where you will go by distance and milage. I usually start by going to the place that is farthest from home and working my way back. Finally I set off and got 8 miles down the road to Staples when I realized I forgot to bring my lock. I headed across the street to Meijer and pulled right in to the garden center. I asked if I could leave the bike there while I ran in to buy a lock. Luckily the cashier said I could and I booked it to the bike section and found a lock and ran back out to the garden center to check out. Luckily the bike was still there and I learned a very important lesson. When you sit down to plan a long day full of errands on the bike make sure you have a lock with you.

Name: Kristen Dinges
Bicycle: TransIt Rosemary
City: Indianapolis
State: Indiana
 


Kristen:  What a great story and reminder on trip planning. Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle



 

 

 

 

Your Bicycle: It's a family affair! by Whitney Pratt

By: Thursday, May 30, 2013

Since moving closer to downtown, we've made the most of our proximity to school, work, and play. We are on our bikes almost every day giving the Indianapolis Cultural Trail a work-out. Our kids Jocelyn (4) and Connor (2) love being on the bikes too and throw tantrums if we have to take drive our cars somewhere instead of their beloved bikes. Jocelyn's smile in this photo says it all. You can't see Connor behind my husband Chris, but no doubt he's back there in his seat kicking him in the rear and yelling, "Go Daddy Go!". We think the family that bikes together stays together. It's a great way to spend time together in our beautiful city!

Name: Whitney Pratt
Bicycle: Giant Roam
City: Indianapolis
State: IN


Whitney & family:  What a great picture and story.  We hope you and your family have many more miles and years of cycling adventures together! Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle

 

 

 

 

Your Bicycle: Bikepacking by Matt Eickstead

By: Tuesday, May 28, 2013

2 nights on the Nebo Ridge and Hickory Ridge trails (in Brown County State Park). Fully self supported.


Name: Matt Eickstead
Bicycle: Salsa El Mariachi
City: Indianapolis
State: IN

 


Matt:  Sounds like you had fun and quite a workout.  Thanks from everyone at Bicycle Garage Indy for sharing Your Bicycle picture and story.

 

 

Share Your Bicycle Picture and Story with the friends, fans, and customers of Bicycle Garage Indy.
Details at http://www.bgindy.com/for/yourbicycle



 

 

 

 

Your Bicycle: Zoo-De-Mack by Kathy Zach

By: Sunday, May 26, 2013

Here I am half through the 50 mile bike ride at this year's Zoo-De-Mack 2013 (in northern Michigan). Cold & Wet but still smiling!

Name: Kathy Zach
Bicycle: Giant Escape
City: Frankton
State: IN