Cycling and Biking Tips

Recently I have run into a lot of newbies wanting to learn more about bike riding. Most of them have limited experience as to how to become confident and skilled on their bikes. Below are a few tips on some very basic skills that will help you boost your confidence on the bike and ride safely. Eating and Drinking While Riding: One of the most important things to a cyclist is learning how to eat and drink while riding. In order to do this you have to be confident in your balance and coordination on the bike. Since eating and drinking require at least taking one hand off the bike, practice riding for short periods of time with one hand on the bars. To take a drink, settle into a comfortable speed, reach down, grab one of your bottles out of the cage; bring the bottle up, open the nozzle with your teeth, take a drink, put the bottle back in it's cage, and push the nozzle closed. While you're workin this "how to drink" thing be sure to keep on pedaling, and keep your head and eyes forward! In the beginning you may need to glance down to find the bottle and place it back in its cage, but as you progress, it will become second nature. No more stopping in order to take a drink, AND you've lessened your chances of getting dehydrated because you don't have to wait to drink!

Eating On the Bike: Eating on the bike actually begins before you get on the bike. If you're going to eat an energy bar or swig a gu on your ride make sure it is easily accessible. Don't put it at the bottom of your pocket or under your jacket or arm warmers. If you open it beforehand and place it in your pocket or Bento box, this will make it easier to open when you're riding on the bike. This way, you won't have to stop in order to eat. When you are ready to eat, place one hand in your pocket to grab your bar or gel. BTW, you want to be consuming 30-60 grams of carbohydrates every hour that you're on the bike. You may be able to open the wrapper with your teeth, or you may have to release both hands off the bike for a second to tear open a stubborn wrapper. If it is not safe to take your hands off the bar, make sure you wait until its safe to ride without hands so you can unwrap the bar. Once you've eaten tuck the empty wrapper or remaining bar into your pocket or shorts. No reason to leave wrappers at the side of the road. Carry your trash home with you. Perfecting these important skills will give you improved confidence and improved ability to control your bike while stopping, starting, eating, and drinking. With these basic fundamentals and techniques, you'll have better skills to make your rides smoother, safer and more enjoyable! Ride out of your mind! Coach Shelley

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Coach Shelley's Blog....: Mr. Frogs Wild Training Rides

Mr. Frogs Wild Training Rides

Hello Mr. Frogs Wild Riders!


There will be a great training ride this upcoming Saturday in the sunshine! Lets hope...


Pls meet at BLACKBART THEATRE PARKING LOT ACROSS FROM MURPHYS PARK, OFF OF MAIN STREET..if you are coming up the grade, turn right at the Murphys hotel..


This is a new place to meet; there are bathrooms close and a large parking area. When we come back we won't have to move our cars to go have lunch downtown. (for those who would like to do this) We are usually pretty hungry after our rides!


MEET AT 9:30 am

We will depart approximately 15 minutes later...


Bring the usual; 2 water bottles, energy bars, snacks etc., sunscreen, money for lunch, clothes to change into after ride

(It's always best to change out of your sweaty biking clothes so your skin can dry off and breathe in clean clothes)..it's a hygiene thing..and btw..always wash your cycling clothes after riding in them....you don't want to wear them twice without washing...


Ride time: Prolly 3-4 hours


Terrain: rolling hills to hilly


NOT UP FOR THAT MUCH RIDING??? There will be several options for you to turn around and reduce mileage and climbing, so no fear! Come out and ride, meet some new friends and improve your cycling :)


Questions? Call or text me at 530-864-7891


IF YOU ARE A FACEBOOK FAN, I WOULD greatly appreciate if YOU "Like" my new page at


facebook.com/CycleFitBikingAdventures


and then make comments on it regarding your coaching, questions, riding, your events etc.

Thank you so much!


Carpe Diem,

Coach Shelley

Register for our summer cycling camps and retreats today!
CycleFit Biking Adventures
GetOnYourMARK.com/go
530-864-7891
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Gran Fondo Sonora

The Amgen Tour of California Sonora organizing committee is working out details for our own "Gran Fondo Sonora" to be held on Sunday, April 29th in Sonora. It is an organized ride that will traverse a portion of the actual Amgen Tour route. This will be a great event for all cyclists and will also benefit the community as a fundraiser for the Amgen Tour and Sonora Regional Medical Center. Please save the date, April 29, and start making plans to join us in this fun community ride.

I will forward details as soon as they are available. And please spread the word!

Ride On! Oh, and don't forget to join our Training Rides for Mr Frogs Wild Ride!

Register now if you haven't already at MrFRogsWildRide.org

Carpe Diem,
Coach Shelley

Coach Shelley's Blog....: Upcoming Camps and Training Rides

Coach Shelley's Blog....: Upcoming Camps and Training Rides

Upcoming Camps and Training Rides

If you are a recreational or competitive cyclist, we can help you improve your skills, confidence and training so you get more enjoyment on the bike. Together we can conquer your challenges and fears and achieve your goals so you become a more accomplished cyclist.

You'll get hands on coaching during your one on one sessions and when you attend one of our camps, clinics or tours. Come ride the scenic country roads of the Sierra Foothills and California Alps, including some of the new roads on the Amgen Tour of California, 2012 ! This terrain is inspiring, challenging and so worth the effort! You'll be so thrilled to ride here, you'll come back again and again!

If climbing is intimidating to you and you would like to learn how to do it better you are well suited for our camps.

You will be among friends and coaches in a non-intimidating atmosphere to build your confidence and skills so you can have more fun on your bike!

We LOVE what we do, and our clients say that it shows! Let us make a difference in YOUR next biking adventure.....

The ABC's Of Cycling Nutrition

Check out these tips on the link below that can help you take your training and fitness to the next level. Try to implement 2 or 3 changes a day until you've yourself dialed in to a plan that works well for you.

Also, I've listed below some of my favorite basic supplements to begin your day building your health. I've used this company for over 30 years and highly recommend them to you. Why? They work, they are safe, never recalled ingredients, oh, did I say they really work?

Shaklee Sports Nutrition
Shaklee, the number one natural nutrition company in the US, has a long, long heritage of powering elite athletes--and everyone else, too!


Shaklee Performance $14.55
Hydration and Energy during game time and workouts
Prevents “bonking & “hitting the wall”- avoid fatigue and exhaustion
67% more muscle fuel than Gatorade-clinically proven to hydrate better than water
Keeps energy levels up for 2 plus hours!

Shaklee Physique $39.25
For Post Recovery
Unique ratio of essential amino acids, carbohydrates, and chromium nicotinate
USE immediately after exercise
2nd serving 2 hours later for heavy workouts

Shaklee Daily Vita Lea Multi-Mineral-Vitamin $27.00 (2 month supply)

B-Complex Daily Vitamin –Stress management, Energy metabolism $25.50

OsteoMatrix: Strong Bones for a strong body. Consuming bone-building nutrients such as calcium, magnesium, and Vita D is crucial for bone health, yet only 33% of women report adequate calcium intake. $16.75

The ABC's Of Cycling Nutrition