As I came over the top of Look Out Mountain in Tennessee my cramping hamstrings were relieved to descend into the Chattanooga valley at a conservative top speed of 42 mph.  I was coming to the end of my century (100 mile) cycling ride.  It all started in January of this year when I committed to doing the 3 State 3 Mountain with a group of my riding buddies.

This race is sponsored by the Chattanooga Bicycle Club. Over the course of 100 miles riders take on three mountains in three different states: Tennessee, Georgia, and Alabama. And let me tell you, these are mountains NOT big hills.

Our boot camp classes and indoor rowing kept me in good condition but I hadn’t done a century ride in quite some time so I knew I had to get in the saddle early.  Billy Lawton was the Manager of our group and set up a couple of training rides.  One 85 miler and another down to Brown County to play in the hills.

Much of my training time was spent on a spinning bike at Fitness by Design watching Extreme Sport DVD’s.  Snowboarding, Mountain Biking, Surfing … it didn’t matter.  During the Olympics I was perched on my bike at home watching Downhill and Nordic Skiing, Hockey.  The cooler lid under my front wheel simulated my mountain. Whenever their was no snow on the roads I would try to get outside – FREEDOM!

When the day had arrived we had all bunked up in a beautiful rental home on the Tennessee River.  Rain was forecast but it seemed as though Nashville, TN got our portion.  Fifty miles into the ride I had my first hamstring cramp.  As long as I didn’t try to push hard I could lessen the cramping.  My goal was to finish.  Of course I wanted to keep up with my brother, but I couldn’t have it all.  That night we all shared our stories centered around the 6,300 feet of vertical climbing.  The event was great, but so was the training and comradery that comes with being part of a group.

What’ next?  Six Gap? 11,000 feet of vertical climbing, we’ll see.

Steve Smith

Recently, we had a mountain biking class. Indianapolis isn’t a hot spot for mountain bike enthusiasts but there are a number of good places to ride, especially for beginners. The clinic I conducted was aimed at the beginning mountain biker who might not even have their own bike yet as well as the novice who may have tried it a few times and is ready to learn a few more techniques.

The class lasts about 2.5 hours. About 90% of the class time is spent on the bike so no one has to worry about sitting in a boring classroom watching a video of someone else on a bike. We learn by doing. At our last clinic we covered about 3.5 miles on the trail.

Here are some of the basics we cover:

• how to use the gears at the right time
• ascending and descending hills
• getting over obstacles
• body positioning on the bike
• best safety practices

We’ll practice on a parking lot then once everyone feels comfortable we’ll hit the trail. I find people learn best while they’re doing an activity.  It’s also more fun for me as a coach. As we’re riding I can interact with people and show them opportunities to practice what they’re learning.

“Pop the front wheel and lean forward slightly to get yourself over that log.”

“Use your gears and spin up the hill.”

“Sit back farther on your seat as you descend.”

Recently, Gita and Priscilla rode their rented mountain bikes over logs, climbed up and coasted down steep hills.  They are part of the over 40 group that put their fitness to the test.  This was their first time to ride serious trails.

We began by going over the riding positions on the bike.  Then we went to an open area where we could practice going up and down hills of increasing difficulty.   Once they had gained some confidence with that we practiced riding over pieces of wood, getting prepared for obstacles in the trail like logs, rocks and roots.  Priscilla said she “felt like a kid again” as she rolled over the 4″x4″.

After starting at noon we were riding the trail by 12:45.  There were not many other riders on the trail so we could take our time and stop periodically to talk about how they felt climbing that last hill, going over the roots or descending the big hill.  We even caught a glimpse of a heron standing in the White River.  I demonstrated how to cross a wooden bridge on the bike but it seemed best for them to try that obstacle another day. This session was about the basics.

By 2:15p.m. we had completed our 3.5 mile loop.  The rain started as we pulled out of the parking lot, perfect timing!!

A good workout doesn’t have to be all work. Fitness can be fun! Mountain biking in Indianapolis doesn’t involve many mountains but you can have a great time and really challenge yourself. Contact us if you’d like to give it a try.

Steve Smith, Mountain Bike Instructor

Town Run Trail Park in Indianapolis

Town Run Trail Park is one of my favorite bike trails. It’s also convenient since it’s located on the north side of Indianapolis. ( map )

In preparation for my mountain climbing expedition in July, I spent time hiking the trail this past weekend. It’s a little under 9 miles and has some challenging terrain. I took my dog with me for a little company.

To get a little extra out of the training I decided to wear a weight vest, and for short stretches I jogged a little. I think many people don’t give enough credit to the benefits of hiking and walking. It challenged me and my hamstrings are feelin’ it today.

There are some great places in and around Indianapolis to hike. I’m looking forward to getting back out to West Wood Park near New Castle.

Where do you like to bike or hike?

Warm weather has finally reached Indiana.  I’m anxious to get outside and enjoy it.

Being fit is not all about sweating away the pounds in a gym.  I love taking it outside.  Calisthenics, body-weight resistance exercise (ex. push-ups), and some low tech gear give me all I need for a great workout.

Keep in mind that exercise doesn’t have to be all work. Just because it’s fun doesn’t mean it isn’t good for you. What do you enjoy doing?

My favorite outdoor activity is trail riding on my mountain bike.  We’ve got some great trails around Indy.  Most people are familiar with the Monon Trail, and you won’t need a mountain bike to handle it.  Good place for a family bike ride.  I like to trail ride at Westwood Park near Newcastle.  It offers a challenging 10 mile loop.

I’ve also started doing some hiking in preparation for some actual mountain climbing I plan on doing this summer.

Whatever it is that you like to do — get out there and do it. Have fun! Play hard!