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Petal Pedal

The cold, snowy days of our crazy winter are officially over and all around there are plants in bloom.

But you’ve never truly seen flower power until you’ve ridden through Silverton-area in June with entire fields are bursting with flowers. What a perfect place to ride a bike, and Petal Pedal on June 25th is the best way to traverse the Willamette Valley’s roads less traveled.

Those Legs Love You, or Love You Not…

Like a flower, the ride features interlocking petal loops that give you the choice of how far you ride without having to make that decision in advance. Cruise through the gorgeous landscape, and let your legs tell you where to go. Feeling strong? Keep riding. Itching for a beer? Head off to the finish line.

About the Petal Route Options

30-miles
A lovely flat ride past farms, fields and flowers that passes through the covered Gallon House Bridge.

50-miles
Extend the 30-mile route with some rolling hills and river crossings.

70-miles
Explore the broadest section of the valley WITHOUT the climb to Silver Falls.

100-miles

The whole shabang. Starts with a climb to Silver Falls. Enjoy panoramic views, then an extended high-speed descent before rejoining the 70-milers.

Generous Support

With onsite lodging, an awesome dinner, free Hopworks beer, extremely gorgeous courses, free bike checks, breakfast, lunch and snacks all included, Petal Pedal makes for a perfectly relaxing ride. Plan to spend the weekend riding the region and exploring the quaint town of Silverton, widely regarded as the friendliest town in Oregon.

Hot Tips

1) Register in advance to save big.
2) Bring three friends and you’ll ride free.
3) Save $10 when you pick up a ride coupon at participating location.

Ride Basics

Saturday, June 24

30, 50, 70, 100 miles with plenty of combos along the way

Breakfast, lunch, snacks and a gourmet dinner.

ROUTES >>

MORE INFO >>

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The 15th Annual Filmed by Bike film festival features the world’s best bike movies May 5-7 at the Hollywood Theatre in Portland. After the Portland festival is over, Filmed by Bike On Tour brings the best of the fest to cities around the world.

SCHEDULE + TICKETS >

A Jam Packed Weekend of Fun!

  • Base Camp Street Party on opening night
  • main stage of outdoor entertainment
  • free Vibram Sole Factor cobbler service
  • coffee from Nossa Familia
  • free bike parking and complimentary BIKETOWN rides plus a special pop-up BIKETOWN bike share station at the festival
  • Chris King Precision Components factory tour + chef-hosted reception
  • Filmmaker Bike Ride
  • Awards Ceremony
    + much more!

PRO TIP: Buy a Festival Pass for the full festival experience and deep savings. [ more info ]

Watch This

To get you excited for the festival, we’re sharing some of the festival’s best movies from over the years.

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Watch This >

The 15th Annual Filmed by Bike film festival features the world’s best bike movies May 5-7 at the Hollywood Theatre in Portland. After the Portland festival is over, Filmed by Bike On Tour brings the best of the fest to cities around the world.

SCHEDULE + TICKETS >

A Jam Packed Weekend of Fun!

  • Base Camp Street Party on opening night
  • main stage of outdoor entertainment
  • free Vibram Sole Factor cobbler service
  • coffee from Nossa Familia
  • free bike parking and complimentary BIKETOWN rides plus a special pop-up BIKETOWN bike share station at the festival
  • Chris King Precision Components factory tour + chef-hosted reception
  • Filmmaker Bike Ride
  • Awards Ceremony
    + much more!

PRO TIP: Buy a Festival Pass for the full festival experience and deep savings. [ more info ]

Watch This

To get you excited for the festival, we’re sharing some of the festival’s best movies from over the years.

SHARE THIS POST

Spring Strength and Conditioning for a Sweet Cycling Summer

By Hyatt Training

Many of our personal training clients are avid cyclists. When developing their customized programs in the spring, we like to address weaknesses that can be limiters in the summer and fall (so they don’t become bigger issues!). Now is the time to lay important groundwork for the season to come.

Performance improvement and injury prevention combine to form the pillars of an early season strength program, and here are some tips on how to address both.

1) Performance improvement

Strength training helps to improve overall performance on the bike through loaded patterns that mimic the range of motion when you ride. Sets can focus on endurance (lighter weight / higher reps), strength (higher weight / lower reps) or power (more explosive movements / plyometrics ). The most beneficial movements revolve around squats, step-ups, lunges and deadlifts.

Cycling demands strong hip and knee extension so foundational leg workouts transfer great to improved strength on the bike. We often incorporate high box step-ups to get hips firing at “12 o’clock” in the stroke rather than using a smaller box and firing lower in the pedal stroke. In general big leg and hip moves (squats, lunges, deadlifts) work great.

Most cyclists have a dominant leg and struggle to balance power and strength between both legs. Incorporating single leg squats and deadlifts as well as adding lunges can really help create more balanced strength.

2) Injury prevention

The most important part of strength and conditioning work is injury prevention. These are the moves that don’t always seem like they relate directly to cycling, and you may look awkward when performing them, but they achieve results.

Cyclists tend to lack good lateral stability, are tight along the anterior chain (front side of body), are weak along the posterior chain (back side of body), and are poor extenders in the thoracic spine from being over the handlebars all the time. All are easy(ish) to correct and should get a lot of attention when you’re spending less time on the bike in the winter and spring.

Band exercises

Hip stabilizers keep the knee tracking properly. This reduces risk of overuse injury and helps to maintain efficient pedal strokes. Band exercises are great to work on stabilizers. Monster walks and clams are classic exercises and can be done with very little space and equipment.

Bands are also great for building back strength with exercises the facilitate mobility in the thoracic spine (mid back) and strengthen the upper back and shoulders. Shoulder separators, posterior flies and one-arm rows with bands or cables all help to address postural issues that creep up to cyclists over time.

Bodyweight exercises

Screen Shot 2016-03-10 at 10.57.30 AMTraditional bodyweight exercises like low planks on your elbows, high planks on straight arms and side planks help to address many of the elements we’ve mentioned with zero equipment, minimal space and a pretty low time investment.

These exercises will build core strength, which is so important for a healthier ride.

Myofascial release
Taping two lacrosse-style balls together and working on mini-crunches with the balls placed at various points along the thoracic spine may be the single best activity you make all day. This movement promotes extension in the thoracic spine and can help tremendously to counter the negative effects of riding positions on the back and shoulders.

Cyclist specific stretches and foam rolling

Screen Shot 2016-03-10 at 10.58.22 AMHips flexor stretches and foam rolling work go a long way towards countering all the flexion cyclists do at the hips. These stretches and foam roll techniques are easy to implement daily, especially after long periods in the saddle.

Hip flexors are often ignored because they are not the big “action” muscle groups, but they play a huge role in longevity, comfort and performance!

3 Therapeutic Exercise Made Simple

A regular routine of dedicated strength training may just take your riding to a whole new level!

To make this all very simple, we’ve put together a guide with a series of key exercise, stretching and foam rolling techniques. You only need to perform these exercises one or two times per week for 20 minutes or less. In that short period of time, you can achieve most of the suggestions from this article.

One session with our personal trainers can help dial in all the flexibility and mobility movements and get you well set up for success.

View the Guide >



Hyatt Training is a Portland personal training gym that offers one-on-one personal training and coaching programs for busy people like you. We blend art and science to create programs that are applicable to life and sport. We bring together strength and conditioning, cardiovascular health, yoga and nutrition to deliver a comprehensive lifetime health and wellness strategies.

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A Summer of Riding Starts Now

Perhaps summer is already on your mind, and maybe biking, too.

Here are some things to be thinking about as you plan out your summer of riding in Oregon.

GET SUMMER BIKE READY!

  • How are you feeling on your bike? A bike fit, which can run you around $200, is a very wise investment if you’re not feeling quite right on your bike. Aches, pains, strains – these can all be alleviated with a professional bike fit. The fitter will spend a few hours with you – thoroughly analyzing your exact body and making detailed recommendations.
  • How’s the bike riding? Head in to your local bike shop well before planning a big ride. You want plenty of time to get the word done well and test out your ride.
  • What are you going to do this summer? If you’ve never participated in a supported distance ride, like Reach the Beach (one way, one day), Portland Century (one day loop) or Century Ride of the Centuries (multi-day) this should be your summer to do it. Supported rides offer an opportunity to hang with your friends, relax in the saddle, explore a gorgeous region and sometimes support a cause without having to worry about a thing. Think of it as a mini-vacation; the organizers take care of all the pesky details for you.
  • Stretch those legs. Nothing serious, but ensure you’re getting out to remind your legs what it is to go the distance – before you’re out on that first long ride.
  • How are your accessories? Look for sales (Bike Gallery is having one right now) and ensure your lights, lock, rack, carrying device and other accessories are in good working order so you can simply enjoy the ride this summer.
  • Plan a fun day of riding. Maybe shopping all around town, a bar crawl, a visit to a friend across town, dinner far away, or just a cruise to Sauvie Island with friends. Get out there for a full day bike adventure that’s lighthearted and will help you fall in love with your town (and your bike) all over again.
  • Psych your posse. Ensure you’ve got your riding buddies ready for the summer. Next time you’re having beers, bring up the topic of summer riding. You might find that one of your friends needs some assistance getting a bike, repairing a bike, finding appropriate routes or just being motivated to ride. Start that conversation now so you’ll have a posse by summer.
  • Join a club. If your friends are riding enough to satisfy your craving for two wheels, consider joining a club. Clubs are a fantastic way to have an instant crew of people to ride with every single week (sometimes every day) – just add bike.

WHAT ARE YOU LOOKING FORWARD TO? HOW ARE YOU PREPARING?

What are you doing to get ready for summer, and what are your big (or small!) riding plans? Share your stories below in the comments.

Happy riding!

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Muddy, Soupy, Sloppy – AWESOME!

COAST HILLS CLASSIC | May 7 – Newport

It’s muddy, soupy and sloppy – just the way you like it.

The Coast Hills Classic mt. bike race is a spring tradition. With a lush wooded course and surprising sweeping ocean views, this race is the perfect way to kick off the season.

It might be raining, but in true Oregon fashion there is always a sea of broad smiles at the lively finish line festival for this beloved race.
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