The Di2 is amazing! The shifting is so smooth and fast. I can easily shift going uphill, and also at stoplights etc. I work with a lot of beginners and hope that I can convince more of them to go with Di2. It is so intuitive and easy to use. I also work with Paralympians who have physical limitations and the ease of the Di2 makes normal shifting possible for them.

When I first got my bike, the shifters were set up for a Women’s reach, and I felt the shifters were too close and difficult for me to shift while in the drops. But, after changing the angle of my drop bars a bit as suggested by Wayne at Shimano, the shifters were perfect. Since the shifters are more like buttons, I had the tendency at first to want to press them like I would a keyboard while in my drops, and my nails were too long and it was not comfortable. But, I adjusted fairly quickly and now the shifting is easy.

I love the technology and the bike looks amazing with no cables. The hoods are also very comfortable and look perfect. I was worried that the battery would be an issue, but, there is a light that comes on to give you enough warning to recharge. They have made it almost “Mari” proof, but I do admit I forgot my battery one day when I had to drive to meet some friends for a ride. That was a bit embarrassing but I had it in a gear I could ride, so the show went on and I will never forget my battery again!

I am completely sold on the Di2.

The women were so open and had a lot of questions. I talked a bit about my cycling career, how I got involved in cycling and what I’m doing now. It’s always fun for me to do that because I forget how many chapters there are in our lives and I love being able to understand that it is exactly the same as the women in the audience. We have all taken different paths, but for whatever twist of fate, we all ended up in that shop and got to share our of love of cycling.

Once everyone had a couple glasses of wine, the conversation really started to flow. I was surprised that one woman asked me about saddle sores while I was up on the stage. Now, I understand that this is an issue we all face, and that it is one that is normally private, so I was happy that she brought it up. The most important thing to me was that everyone could hear her question and realize that their issues were not individual or strange. Its always hard to talk to men about this stuff, and figuring out a way to bring it up with even other women is hard, but as my Mom used to tell me, if you are wondering about it, than chances are that everyone else is wondering too.

There are many types of saddle sores, and many different causes. I think the first thing to determine when you are having pain is to figure out whether it is a friction issue, a pressure issue or an infection.

A friction issue is going to be raw. Its going to hurt and your underwear are going to stick to it in the same way a Band-Aid gets stuck on a wound. This kind of sore you can help by checking where the seams are located and seeing if they align with your sore. If they do, then you might try riding in another pair of shorts. Also, you shouldn’t ride with your underwear under your shorts. If you are, then this also might be contributing to your problem… The way to treat this is to use a bit of Neosporin and keep the area dry and clean.

Pressure issues are going to cause a lot of pain, and a bit of swelling. The swelling is usually on one side, and for whatever reason, most women have the swelling on their right side. This is normally a saddle issue. It has to do with the seat not fitting correctly. As I have said many time before, you need to find a seat that fits you best. A more expensive saddle is not necessarily one that is going to fit you better. If a saddle fits right, than it doesn’t need to be very padded. Also, its in vogue right now to have a cut out saddle, and while this is great in theory, you need to be even more careful with20fit on this type of saddle, because if the cut out is not exactly right for you than it will cause even more problems. They are able to cut out the middle because they reinforce the edges, and when you reinforce something it actually makes it stiffer around the edges. For most women, it is most comfortable to have a saddle that is a bit flatter, and a bit wider through the sit bones… If the seat is too rounded, it makes your crotch rock on it and even if its just a little, it can really add up over the miles…

The last kind of saddle sore that I’m going to talk about is an infection. This is when you need to pay the most attention. An infected saddle sore can range from an ingrown hair, to infected ducts which might require surgery. And don’t be scared, most often, a warm salt water bath, and maybe some antibiotics will clear up just about anything. I’ve been in cycling for twenty years, and I’ve only had one girlfriend who actually had to have surgery for a saddle sore. You will know if you have an infection. It will hurt badly and there will be a definite area that is affected. If it is an ingrown hair, it will be sore to the touch and will seem like there is a head. It is important to bring it to a head and drain it. You will see the hair, get it out and then try to keep the wound dry and clean. I like to use Neosporin too. If you have a thickening, like a feeling like there is a pea under you skin, and it is deep and has no head you need to contact your doctor. Just explain that you have been riding and that you have this infection. They will give you some antibiotics and you will feel much better. You won’t be able to drain this yourself, and it will get worse if left alone.

The most important thing to remember is that this is nothing out of the ordinary. You will be fine. Just take the steps to avoid saddle sores. Always stay dry and clean. If you are done with a ride, get out of your cycling shorts. There is nothing good that can come from sitting around in wet cycling clothing. If you have a problem, ice and warm baths will go a long way to help. Evaluate your equipment, and you will find the happy medium where you have infrequent saddle sores and other issues…

I’ve talked a lot to my gynecologist about this, and women who ride bikes and horses both have issues because of the saddle. It’s not normal, and it causes a lot of problems. Saddle sores, ingrown hairs, swelling etc. Its not uncommon and you will get through it. The most important thing is to take care of it and make sure that you pay close attention to how you are feeling. I don’t even know how many times I have had to ice my crotch after hard time trial workouts. That was just from being sore, and not even from the occasional saddle sore.

If the soreness is from pressure, than icing works well. I would do it ASAP after getting off the bike. The bigger problem is if you get an infection. If you have a hard swelling and it is red and thick, you should see a doc tor because you might need to be on antibiotics. Sometimes this happens with ingrown hairs and glands that get blocked. There might be drainage, and you should take sitz baths and soak to help the swelling. These kinds of infections normally clear up quickly after getting antibiotics. If it doesn’t, than you might have a more serious problem and your doctor will be able to help you. Don’t let them make you feel weird. Its totally normal and if your doctor isn’t sensitive to your issues, than maybe you need to find someone else.

A lot of women get swelling on one side of the labia. Its also normal. It looks different, but it is normal and typically the swelling will go away. Hopefully you will never have this happen, but, if it does not improve because of years of overuse, you can easily have a plastic surgeon fix it when you are riding less and make everything perfect. Surprisingly this is become a more common request, so find a doctor in north LA where they do a lot of these types of surgeries.

I do have to say that the main key to keeping yourself comfortable and avoiding the really bad issues is to spend a good amount of time finding a saddle that has the right shape for you. Don’t let anyone tell you what you are supposed to be feeling. It is either comfortable or not. We are not all the same, and you need to really focus and decide what is comfortable for you. Some saddles are really expensive and won’t fit right, some are cheap and are perfect shape. Price is not the limiting factor. If the saddle is not as expensive, maybe the quality is not as high, but you can afford to replace it more often. Don’t worry, trust the feeling. Go for the right shape.

It also helps if you keep yourself very clean. Part of that is making sure that you are out of your chamois right away after riding, but it also helps to have a good waxing regimen. I am a firm believer in Brazilian waxing, because it keeps you super clean and therefore no ingrown hair issues. I’m not such a big fan of shaving as the hair can irritate you as its growing back.

Also, in regards to chamois… Thicker is not always better. It seems like having more padding would be a good idea, but in practice, it sometimes causes more issues than a thinner chamois. Too much material can bunch up and cause too much rubbing and pressure. It also will hold more sweat and heat. I suggest riding the thinnest chamois you can be comfortable with. Pay close attention to placement of the seams…

My point with this whole thing is that you will be ok. Just take care of any issues quickly. Don’t give up on cycling if you are sore at first. You will get more comfortable and then you’ll be able to enjoy one of the greatest sports in the world. All I have to say is thank god we’re not men. I still can’t figure out how they can get comfortable on a saddle, and even though its been explained over and over, I still don’t get it…

The actual ride is from San Francisco to San Diego. It is a long way, so we offer a training program that runs for 20 weeks. Our goal is to have everyone make it down the coast comfortably by October.

We did our first big climbing ride the other day. They climbed over 5000 feet in 60 miles. It was a huge accomplishment for many of the riders who had just started riding 6 weeks ago!

I got together with my group leaders and they came up with some great tips for dealing with the heat and also with climbing in general. I’m going to pass along our tips because I think that they can help any new cyclist.

• Eat and Drink – On the car ride down to the ride start, begin your hydration; by drinking while on the way. Drink your preferred electrolyte “fuel”. Also make sure you eat while your on your way down to the ride start, to ensure that you plenty of fuel for the ride.
• Thin Base Layer – If you use a base layer t-shirt you might consider using a thinner version, or consider going without a base layer under your jersey.
• Unzip – Unzip your jersey on the climb let your body breathe, and let the air cool you as you go uphill.
• Electrolyte Replacement Tablets – Consider using some electrolyte tablets like Hammer Endurolytes, MotorTabs, or Thermolyte to augment your sports drink. Consider this if you are a prolific sweater (i.e. sweat a lot). This will help ward off cramps.
• Tires – a little less air in the tubes for hotter rides is smart to help reduce heat related flats. If you have black colored wheels / rims, keep your ride in the shade to keep the tires cool!
• Top off your fluids at SAG stops… Drink a full bottle or more while at the SAG in addition to filling your bottles for the next section of riding. The SAG is a great place to catch up on fluid replacement.
• Balance – as you climb steeper sections trust your balance, and work your balance. As the hill gets steep many of us tense up and resist the hill, work towards being relaxed and supple let the hill come to you. If you are relaxed you can pedal VERY slowly and still keep the bike upright.
• Rhythm – Find a rhythm or energy while you climb that is “yours”. Your rhythm is made up of your pedal stroke, breath and cadence the speed of your pedals.
• Breathe – Focus on your breathing when the climbing gets tough, allow your breathing to be deep and controlled, breathe from your tummy and not so much from your chest.
• Trust – Trust yourself as you climb especially on the steep stuff, trust you balance and your ability to make the bike move up hill. YOU CAN DO IT!
• Shift your weight – When climbing in the saddle you can make subtle adjustments that will help distribute the work load between your legs different muscle groups. This will help you rest one group while working the others. Also alternate sitting and standing. When you stand, downshift (into heavier gear) and then shift back to your easier gear when you sit again. This helps you keep the same speed when you stand.

Most importantly…. Enjoy the ride!

I am working with a wonderful woman named Becky and we ride together once a week. She has an amazing attitude and is willing to try anything, but had never been on a road bike with clip in pedals before. Her husband is a really good cyclist and wants her to get involved too. Let me just say that anytime you want to get your significant other to get involved in a sport that you like and are good at, it is always a better idea to have a neutral party do the teaching. This crosses all sporting lines, not just cycling!

Our first ride was in the parking lot at Del Mar Fairgrounds. We practiced getting in and out of the pedals, stopping and starting, and just basically getting comfortable on the bike. By the end of the first day she was looking much more at ease and I was confident that she was going to pick it up quickly.

The next couple weeks, we went on a few short rides and a lot of bike path riding. We have a great bike path that has a nice little climb, and when she made it to the top of the climb and attacked me on the descent; it was obvious to me that she was ready to venture out on the open road!
I mentioned the idea of tackling Torrey Pines. I could see the thoughts going through her mind. The wheels were turning….I knew she could do it. I knew she had heard more stories about intervals and times up the climb than most people, so I could tell that there was a nervous excitement to get it done.

We started out on a Saturday afternoon, and it just happened to be one of the most beautiful and hot days of the year so far. It was also one of the windiest, and when you are riding with new cyclists I am always concerned about gusting winds. I explained how to deal with the winds, and she had no issues with the wind gusts.

At the base of the climb, I reminded her about the gearing, and she was shifting like an expert. Then I explained that we needed to go almost what feels like too slow. We needed to make sure that we would still have enough energy at the top. Her next question surprised me although maybe it shouldn’t have. She wanted to make sure that we got the time started. As I said earlier, she has heard interval times over and over, and she knew exactly where the start and finish points were.

We kept it slow and steady, and Becky was picking off people as we got further up the climb. I was so proud of her, and when we crossed the interval finish line she had a time that was pretty impressive. It was her rite of passage into the San Diego cycling world. I was glad that I was there to share it with her. Now I just need to get her to loosen up her hold on the brakes on the way down All in due time!

For starters, it might be fun to just get used to riding with your friends. There is always a lot less pressure when you know the people you are going riding with. There are two basic things you need to keep in mind at all times. First, you need to be aware of your surroundings and making sure that you are riding in a style that matches the road. Secondly, you need to be aware of how your riding is affecting the people around you. If you are always analyzing safety this way, and how it might affect your friends, you will become a good group riding friend!

When I say be aware of your surroundings, I mean to understand the traffic, the bumps in the road, and upcoming obstacles, like corners and stop signs. You will need to make sure that you can negotiate these things, and then also make others around you aware of the surroundings too. Most of the time people will point out and verbally say “hole” or “rock” or any directions like “left” or “right”. It makes it so everyone is on the same page and keeps group riding safe.

For safety sake, it is important to not ride on aero bars in the group. You just don’t have as much control of your bike when you are on the bars. Many times you will need to make small adjustments when riding in a group, and it is best to have your hands near your brake levers and shifters. Most of the time in a group you will only need to slightly use your front brake. This just barely scrubs speed and allows you to make small adjustments.

Only ride as close to others as you feel comfortable. When I first started, I was scared to be close to others. Over time, you will get more comfy, and you will appreciate the aerodynamic benefits of being close. As you move from the back of the peloton to the front, you will start to recognize that there is a flow of the peloton. There is constant movement and it basically moves up from the back to the front on the sides, and then back to the rear through the middle. In the beginning it is very difficult to feel that movement and it constantly seems like a battle to get back up to the front. But, as you keep working on it, you will begin to find the tricks of moving forward, and then the subtle ways of staying in the front. Most of that is through concentration. That’s one of the reasons why if you are on a team, it is easier if everyone is near the front. You focus on where your teammates are and you stay near them much more easily. If you do find yourself near the back and you want to be in front, the oldest trick is to follow someone else to the front so you are never I the wind. If you absolutely have to get there, then you might have to go in the wind. The best riders do it slowly as often as possible, and look for holes or openings in the group. You keep moving from hole to hole and then you are eventually at the front having never been in the wind.

I know it sounds complex, but it all just builds on itself. Take it slow, and get comfortable being around others. Once you master that, start trying to move forward. Soon you will find yourself recognizing the flow and patterns of the peloton. Its actually one of the most beautiful parts of cycling…

So, starting from square one, it is important to feel safe on your bike. The easiest way to get comfortable is to go to a big empty parking lot and just practice. Since the most awkward feeling is getting into your pedals, I always suggest just making big loops through the parking lot clicking in and out of your pedals is a good way to start. Then, once you get more comfortable with the motion of getting in and out, pick a point to start and stop. Simulate coming to a stop sign or light. This way you don’t really have to feel any pressure of traffic and you can just get comfortable knowing you can start and stop. One way to prepare for a light is to unclick your foot well in advance and then just focus on stopping and putting your foot down. We have all had the slow motion fall, but, by practicing this exercise, you will cut down this one significantly. The main thing that practicing will help you with is confidence. A lot of accidents can be avoided if you just don’t panic. But, having the confidence to stay calm comes from practice. When the movements of stopping and starting and getting in and out of your pedals becomes more natural, you will not think twice about it. All of a sudden it becomes instinct and you will be more concerned with the world around you. This is the point of practicing, and the best way to do it is in a parking lot or other empty area where you can just do your own thing and get used to your bike.

Once you are comfortable with the basics, the next step is to feel how your bike handles under you. By this I mean, start practicing going through corners. Weave in and out of cones, feel how your bike moves and how you can adjust your bike by shifting your weight. Make it all a game and if you have some other girlfriends get together and practice together. Skills are something that most beginners really need to work on, and will make you feel much safer when you are actually out on the road.

Happy Riding!

I would suggest that anyone who is interested in a real training program should hire a coach to help them stay motivated and on target. But, there are little tricks that you can use to spice up and intensify your workouts.

The first exercise that can help improve your speed is to do sprints. I like to choose different spots on the road up ahead of me. Maybe I am sprinting for a tree, maybe a light or the top of a hill. These kinds of sprints help you improve your speed, and without realizing it, you actually improve your power too. Depending on the terrain, you want to just accelerate and hold your speed all the way to your end point. Sometimes you will be in your little chain ring, and other times you will be in the big chain ring. Generally you want to start from a medium pace, and jump as hard as you can on the pedals and go for it. I like to choose a spot that is maybe a 30-45 second sprint. Do as many as you can, keep it entertaining and fun. I like to do about ten, and I try to have full recovery in between efforts. But, the fun part about doing this kind of workout is that you can let the road decide it for you. Decide to sprint for every tree, or the top of every hill. You don’t have to have a specific plan, just make it like a game and let your route decide how many efforts and recovery time. Sometimes it might be longer and sometimes shorter but it o.k. either way!

The next workout that I really love is to find a nice gradual hill to ride and practice different types of riding. I will spend ten minutes at a high cadence, around 90 rpm, and then recover. Then I will go to a standing exercise, where I will try moving between sitting and standing for ten minutes at a lower cadence 70-80rpm and practice feeling my bike moving under me. A mistake that a lot of people make is that they will automatically speed up when they get out of the saddle. In this exercise, I try to focus on keeping the speed the same and shifting up a gear every time I stand in order to keep the speed the same. The reason for this exercise is to learn how to use changing positions as a way to give your muscles a break on a long climb. You can always use standing as a way to speed up, but, it will benefit you to learn how to use different muscles as a tactic to making climbing easier.

The most important thing you can do to improve your fitness is to get out and ride. But in order to get faster, you need to push the limits and learn to get everything you can out of your bike. Learning the tricks of the trade, and learning how you can get the most power out of your bike is the way to start. Don’t think that small sprints are silly. This is how we all get faster. Use these as your own private finish lines. I have won many of my best races in my imagination on my training rides. It’s what makes my riding entertaining, and keeps my routes fresh and fun.

Happy riding!