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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Cycle Tip Sheet

SLB Coaching and Training Systems

Cycle Tip Sheet

Before any big ride, get your bike and gear ready the day before:

·         Check tires – cuts, wear

·         Check tire pressure – tires will typically loose pressure overnight

·         Check and clean – chain, Derailleurs, chain rings, cogs

·         Lube Chain

·         Check shifting – can you get into every gear?

·         Check brakes and brake pads for wear – there shouldn’t be excessive movement in the brake levers

·         Check headset – wiggle the handle bars (holding the front wheel still, there shouldn’t be any “play”

·         Check hubs – wiggle the wheels, there shouldn’t be any “play”

·         Check wheels for true and roundness – spin each wheel and look for wiggles and flat spots

·         Check saddle position, height and level

·         Check handle bars – height, position and angle

·         Check helmet – look for cracks (if you find any, replace the helmet!), check the straps and buckle

·         Check your cycle computer – working and properly calibrated

·         Check your inner tubes – are they in sound condition and are they covered with talcum powder?

·         Check your tools and tire levers – do you have everything you may need?

·         Check your frame pump – make sure it works properly

·         Fill your water bottles and refrigerate or freeze if the weather is to be hot

·         Prepare your food – be sure to bring enough for the time you’ll be riding

·         Layout your clothing – helmet, cycle gloves, sunglasses, cycle shorts, cycle jersey, bike shoes and socks, rain gear, extra clothing for colder weather (arm warmers, leg warmers, extra layers)

·         Review course directions

The morning of the ride:

·         Inflate your tires

·         Double check your saddle bag – inner tubes, tire levers, tools

·         Double check your supplies –

o        Frame Pump

o        Water bottles

o        Food

o        Extra clothes

o        Cycle computer

o        Helmet

o        Sunglasses

o        Cycle gloves

·         Dress –

o        Cycle shorts

o        Cycle jersey

o        Cycle shoes and socks

·         Bring Directions

·         Pack –

o        Identification

o        Medical ID

o        Cash / credit card

o        Directions for the ride.

o        Phone numbers:

§         Contact - someone that knows where you're going and can help you if you need a ride

§         Cab / Car Service phone number - if you need a ride home

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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