THE ROCK TRI CLUB - Rock Hill, SC

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TRI CLUB TOPICS
Bike Tips and Training
online videos on bike care tips, gear data (how to use them) and design reasons...  - http://www.terrybicycles.com/movies.html
or a great web source is http://www.sheldonbrown.com/
 
NEW BILL PASSED
On May 27, 2008, the Governor signed Senate Bill 111, amending SC Code Section 56-5-970, relating to traffic control devices. The effect of this legislation is to allow motorcycles, mopeds and bicycles the ability to legally proceed through an intersection on a steady red light after being completely stopped for 120 seconds, and determining that it is safe to proceed.

This bill may be viewed in its entirety at http://www.scstatehouse.net/sess117_2007-2008/bills/111.htm.

This legislation became effective when signed on May 27, 2008.
 
Be sure to know the rule and laws of the road and remember, most motorists, do not know them.  http://www.pccsc.net/ will offer some help for SC.
what to do if you do have an accident... see the following...
 
Braking
The rear brake is used more than the front for control of speed, gradually and in small amounts.  Feathering the front brake only if more slowing power is needed.  Emergency situations call for immediate use of both brakes - even then, slide back in the saddle to add weight to the rear to keep from skidding... use of just the front could lead to an end over end.
 
Cornering
Do not brake in the corner, apply brake prior to reaching the turn - let go of the levers as soon as you reach it. If possible to take at full speed, do so safely: be sure the corner is free of debris, gravel and water. Sit in the middle of the saddle, never lean your head into the corner and your eyes parallel to the road, the lean of the bike should be greater than that of the upper body. As the turn begins, stop pedaling so the the inside knee is high, put most of the weight on the outside pedal, and lean to the inside. Pedal when the bicycle becomes more upright.
 
Pedaling Techniques
efficiency, cadence, description by clock position - Think of pedaling as horizontal - that the up and down portion is the transition of the direction. Along the top part of the stroke, push the toes forward and along the bottom, feel as though you are scraping off the bottom of your shoe. Keep the complete rotation as smooth as possible.  Think as though you are thrusting your knees over the handlebars.  Keep your heel above the pedal on the downstroke.
 
On an indoor trainer, rest one foot on a stool and practice with one for 30 seconds, then switch, then pedal normal with both, focus on your technique through each phase. The leg that is in recovery, except when climbing or sprinting, should not weight the other leg using force, but also not pull as to not waste energy.
 
Hand Position
while climbing, sprinting, cruising 
 
Group Riding
pacelining, etiquette, calls, drafting (illegal during racing) 
 
Aerodynamics
what differentiates triathletes from roadies, there is often a trade off between power and aerodynamics - power better serves than the difference it takes to overcome in aero.  Superior flexibility, lean body type and a good range of motion are essential for aggressive aerodynamic race positions.
 
Top 10
1.  Practice
2.  Practice
3.  Practice
4.  Carry a flat kit
5.  Carry a cell phone
6.  Wear sunglasses
7.  Obey the laws
8.  But ride as if you can't be seen
9.  Maintain your bike
10.  Ride with others
 
References:
 
"Going Long", Joe Friel and Gordon Byrn