Bike City Fondo presented by Experience Fayetteville

"Consistency is what separates those who train from those who just ride. Stick with it, trust the process, and you’ll be ready to rock the Bike City Fondo!", Patty Pittman, certified coach. Tune in each week for tips and training support from Coach Patty as she outlines an 8-week program to get you ready for event day.  You can also follow us on Facebook (https://www.facebook.com/BikeCityFondo), Instagram (https://www.instagram.com/bikecityfondo) or our newsletter to receive updates.

Welcome to Week 4 of our 8-Week Bike City Fondo Training Series! This week we’re dialing in one of the most underrated performance boosters: Your Riding Position. Getting your fit right can help you ride longer, feel better, and avoid those annoying aches and pains that pop up when something’s just a little off. Let’s walk through some easy ways to fine-tune your setup!

1. Saddle Height and Position:
   • Height: A great place to start is with your saddle level and flat. Hop on, pedal with your heels, and make sure your hips aren’t rocking. You want a slight bend in your knee at the bottom of the pedal stroke. This is just enough to keep things efficient without overextending.
   • Fore-Aft Position: A quick check here! When your pedals are level, your forward knee should be roughly above the pedal axle. It’s a simple alignment that helps you stay balanced and power through the whole pedal stroke.
     
     
2. Handlebar Reach and Height:
   • Reach: Your reach should feel natural. It should not feel you’re stretching just to hold on. Keep a slight bend in the elbows and adjust your stem or bar position if it feels like you’re too stretched or cramped.
   • Height: Handlebar height is a comfort vs. aero trade-off. Lower bars can make you more aerodynamic, but if it hurts your back or neck, raise them a bit. You want a setup that supports your riding style without wearing you down.
     
     
3. Pedal and Cleat Alignment:
   • Cleat Position: Line your cleats up so the ball of your foot is over the pedal axle, then adjust the angle until your knees track straight when you ride. It’s a small tweak, but it can make a big difference in comfort and injury prevention.
     
     
4. Upper Body Posture:
   • Relaxed Upper Body: No need to death-grip the bars - keep it light. A soft bend in your elbows helps soak up bumps and keeps your upper body relaxed, especially on long rides or rough surfaces.
     
     
5. Regular Reassessment:
   • Ongoing Adjustments: As you get stronger or ride longer distances, your setup might need small tweaks. A quick check-in every few weeks can go a long way in keeping you comfortable and efficient.

Gravel Riding Considerations

If you’re mixing in gravel this season (like some of you doing the gravel route), here are a couple of extras to keep in mind:

• Stable Positioning: Being just a little more upright can help you stay stable on uneven ground. Don’t be afraid to raise your bars slightly or shift your saddle back a bit if it feels better.
• Tire Pressure: Let a little air out. The lower pressure can give you better grip and a smoother ride. 

By focusing on these areas, you’ll enhance both comfort and efficiency on your rides. Remember, small adjustments can lead to significant improvements in your cycling experience.

This Week’s Challenge:

Pick one area from the list and spend a ride experimenting with it. Make a small adjustment, take mental notes on how it feels, and see if it improves your comfort or control. Bonus points if you take 5 minutes post-ride to jot down what worked (or didn’t)!

While nothing beats a professional fit from a local bike fitter to dial everything in perfectly, these tips are a solid starting point to get you riding more comfortably and efficiently right now.

Week 3 of our 8-Week Bike City Fondo Training Series - This week, we’re shifting gears and focusing on something that can seriously elevate your riding experience: Group Riding Skills!

Whether you’re sticking to the paved route or tackling the gravel option, knowing how to ride with others will help you stay safer, conserve energy, and feel more confident in the pack. Plus, it makes the miles fly by!

Why Group Riding Matters? There’s nothing quite like the rhythm of a good group ride. You work together, you support each other, and you finish stronger than you thought possible.

Here’s what makes it so valuable:

• You save energy. Drafting behind another rider can cut your effort by up to 30%.
• You ride steadier and further. It’s easier to hold a consistent pace in a group.
• You stay motivated. The shared experience keeps your spirits up, even when your legs are tired.

But group rides only flow when everyone is tuned in and riding well together. That’s where this week’s tips come in.

Ride Like a Pro: Group Ride Etiquette to Know - Whether it’s a 3-person loop or a big pace group, these skills will help you (and the people around you) have a smoother ride.

Hold your line - Stay predictable. Avoid swerving, drifting into another rider’s space, or braking suddenly.

Don’t overlap wheels - This is one of the biggest crash risks. Keep your front wheel behind or slightly off to the side of the rider in front.

Ease into the front - If you rotate to the front, don’t surge! Keep the same pace as the group. Surging can blow up the flow for everyone behind you.

Use your voice and hands - Call out “slowing,” “stopping,” or “car back.” Point out potholes or debris. Everyone benefits when you communicate early and clearly.

Look ahead, not down - Focus 10-20 feet up the road so you can react smoothly to what’s coming.

Be kind - Group rides are a learning ground. If someone makes a mistake, offer grace and encouragement. It builds stronger riders and a better experience for everyone.

What to Keep in Mind on Gravel

If you’re heading onto the gravel route at the Bike City Fondo, keep these extras in your back pocket:

• Give more space. Gravel means more movement, less traction, and longer stopping distances.
• Expect some bounce. Stay loose and centered. Your bike will move around a bit more than it does on pavement.
• Call out terrain changes. Give the riders behind you time to adjust.

This Week’s Challenge:

• Join a no-drop group ride, or plan a loop with a friend and practice holding your line, taking turns pulling, and calling things out.
• If you’re on gravel, practice giving a bit more room and keeping your weight light in your hands.

A Little Real Talk

Group rides aren’t about being perfect. They are about learning how to move with others. It’s like a dance on wheels. The better your awareness and rhythm, the better everyone rides. This week is your chance to practice that dance.

You’re doing amazing out there. Keep showing up, keep learning, and enjoy every pedal stroke. 

Cheering you on,
Coach Patty

WEEK 2 - Fueling and Nutrition:

Welcome to Week 2 of our 8-Week Bike City Fondo Training Series! This week, we’re diving into a crucial aspect of cycling performance: Fueling Your Rides Like a Pro. Proper nutrition and hydration strategies can significantly enhance your endurance, recovery, and overall enjoyment on the bike. 

The Importance of Fueling

Just as a car requires fuel to run efficiently, your body needs the right nutrients to perform optimally during rides. Consuming adequate carbohydrates, proteins, and fluids ensures sustained energy levels, delays fatigue, and promotes effective recovery.

Pre-Ride Nutrition

Timing: Aim to eat a balanced meal 1-3 hours before your ride. This allows sufficient time for digestion and ensures energy availability during your workout.

Composition: Include a mix of carbohydrates (to fuel your muscles) and proteins (to support muscle repair). For example, oatmeal with fruits and a serving of yogurt makes for a nutritious pre-ride meal. The general recommendation is 1 gram of carbs per kg of body weight if taken an hour before the ride. Or 2 grams of carbs per kg of body weight if taken two hours before the ride. 

During-Ride Nutrition

Hydration: Aim to drink 20-30+ ounces (approximately 0.6-0.9 liters) of fluid per hour during your ride. This should be a combination of water and electrolyte drinks to maintain hydration and replace lost minerals.   

Carbohydrate Intake: For rides longer than 75 minutes, consume 30-60+ grams of carbohydrates per hour. This can be achieved through energy gels, sports drinks, or easily digestible snacks.   

Caloric Intake: Replenish 20-30% of your hourly caloric expenditure with carbohydrate-rich foods and drinks. For instance, if you burn 600 calories per hour, aim to consume 120-180 calories in that time frame.   

Practical Tips:

• Start Early: Begin fueling within the first hour of your ride to maintain energy levels.
• Variety: Incorporate a mix of solid foods (like energy bars) and liquid sources (like sports drinks) to meet your carbohydrate needs.
• Listen to Your Body: Pay attention to hunger and thirst cues, adjusting your intake accordingly.

Post-Ride Nutrition

• Recovery Window: Consume a meal rich in carbohydrates and proteins within 60 minutes post-ride to replenish energy stores and support muscle recovery.  
• Meal Ideas: Grilled chicken with quinoa and vegetables, or a smoothie made with fruits and a protein source, can be excellent recovery options.
• Think of your body as a high-performance engine; the better the fuel, the smoother and faster it runs. So, enjoy that pre-ride snack and savor the post-ride meal!
• By implementing these fueling strategies, you’ll be well-equipped to tackle your rides with energy and enthusiasm. Remember, consistent and mindful nutrition is key to becoming a stronger cyclist.

Week 1: The Key to Your Fondo Success

Welcome to Week 1 of the 8 Week Bike City Fondo Training Series! 

As a coach for 21 years, I'm excited to offer you training tips and help you show up strong, prepared, and ready to enjoy the ride. This week, we’re starting with the single most important factor in your training: Consistency.

Why Consistency Wins Every Time - You don’t need to smash every ride, go all-out every session, or chase PRs every week. What matters most is stacking good training weeks together. Riding consistently is far more valuable than the occasional big effort. Moderate, steady rides at a conversational pace build your aerobic base, which is what actually gets you to the finish line feeling strong.

Here's How to Build a Consistent Training Routine:

Set a Clear Goal -What’s your goal for this training cycle? More endurance? Better climbing? Just feeling good on the bike? Defining it now keeps you motivated.

Make a Plan That Works for You - Aim for 3-5 rides per week, with a mix of easy, moderate, and harder efforts. Don’t stress about missing one. Just focus on consistency over time.

Recover as Hard as You Train - Under recovery kills progress faster than under training. Sleep well, fuel properly, and give your body time to adapt.


Stay Adaptable - Life will throw curveballs. If you miss a ride or have an off day, don’t stress. Just get back on track the next day. I always tell my athletes, "make the next best decision" in their training, nutrition, and recovery. Consistency isn’t about perfection. It’s about showing up more often than not and doing your best.

Track Your Progress - Log your rides. Pay attention to how you feel, not just the numbers. You’ll be surprised how much progress you make when you zoom out and look at the big picture.

Your Action Plan for This Week

1. Set Your Baseline - Start with manageable ride times and durations. Keep the effort sustainable.
2. Schedule Your Rides - Put them on your calendar. Make them a priority.
3. Review and Adjust - At the end of the week, reflect on what worked and what needs tweaking. The goal isn’t to be perfect - it’s to get a little better each week.

Coach Patty