If you’re dusting off your bike and heading out to enjoy the nice weather and to get in some good cross-training, you should make sure your bike and gear are up to the challenge.  First, ensure first that your bike is in good working order.  Take it for a spin, and if you hear any funny noises, have trouble shifting or braking, or experience any other problems, ride it right over to a bike shop to get fixed.  Also, make sure that you have a bike bag/pouch with you to carry necessaries – it can be an underseat bag, or one that goes on the top tube (also called a “bento bag”) or anything else that works for you.  In you bag, on your bike, or on your person, you should have: 

  • A spare tube
  • Pump or CO2 cartridge inflation system (or both, in case you run out of cartridges)
  • repair kit (patch, glue)
  • cell phone
  • money/credit card and ID
  • training food (sports gel, bloks, orsome kind of easily-digested pick-me-up food)

You should also make sure that you have at least one water bottle on your bike, if not two or more.  In extremely hot weather, take two bottles and freeze one so that you will have something cold later in your ride.


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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