Strength Training for Endurance Athletes

So many of us know deep down that we would be better cyclists, runners, swimmers, triathletes, etc. if we hit the weights in addition to our sport specific training. Yet when it comes down to it we never really make the time or we go so sporadically that we don’t experience any gains from it. Or worse, we do it so completely backwards that we experience unusual fatigue and or injury instead of gains. Enough is enough. Lets understand these principles in an easy way so that anyone can begin adding strength training to their routine for legitimate and improved results.

I’ll start with a little background into my personal experience and history. I started out in 2010 with triathlons. I have competed in 8 Ironman Triathlons and countless 70.3, Olympic, and sprint distance triathlons. I eventually transitioned into CrossFit towards the end of my triathlon experience. I became a certified CrossFit Endurance Coach. My last 3 Ironman triathlons I completed in the top 1/3 of the finishers and only ever did crossfit (i.e. strength training). While I don’t recommend that approach it was an experiment that proved strength training (and cardio through crossfit W.O.D.s) was sufficient to get me across the Ironman finish line with a “decent” time. No one will ever be Kona bound without sport specific training, period, end of story. However, the crossfit endurance strength training proved to be very effective. I later moved into a weird period of strength and endurance training that was 100% geared towards the Navy Seal Kokoro program. That was incredible! After that I moved into ultra running for a short spell mixed with crossfit endurance. Then I moved into 100% cycling with no strength training at all. And most recently I have transitioned into ultra cycling with zero strength training.

My endurance and cycling is better than it has probably ever been. Yet I feel weak. My core strength is gone. My neck, shoulders and back can often fatigue, and by fatigue I mean start to really hurt. I have suffered from Shermer’s neck and more. I know I am missing out on the benefits of strength training. Over the past 8 years I have been on and off again with my strength training. I have felt the difference between over training with weights and not training at all with weights. The results or lack there of are easily noticeable.

I have signed up for a 2 person Race Across America (RAM) team with my amazing friend Tommy Liddell. We race in June for 2019. The winter season is quickly approaching and I for one want to better utilize this season to help increase my power, strength, and balance as an athlete, especially in light of the significant challenge of RAAM. With this in mind I began devouring everything I could get my hands on in regards to proper strength training for endurance athletes. There are so many different schools of thought floating around out there. I can say that the internet is full of advice, and not all of it is even remotely good. The old school way of dealing with strength training is really whacked.

Lets break it down into simple to understand terms and principles. FYI – of all the internet, books, and personal experiences I have had there are 3 stand out articles I will draw from. They are cited below.

Strength

In it’s most simplest sense, strength is the ability of your muscles to move stuff. In the case of endurance athletes it is your ability to move yourself. Move yourself with your own two legs running, or move your pedals in a way to produce speed on a bicycle, or your arms in a way to swim.

For some old school thinkers muscle is just extra bulk. Just wasted watts. We have all heard that we “need to lose a few lbs and get down to race weight.” In many cases that is simply wrong. At a certain point there is a such thing as too much bulk where your VO2 Max per kilogram of muscle caps out. There is a ceiling so to speak. Studies have demonstrated that aerobic capacity peaks out at 180 milliliters of oxygen per kilogram of arm and leg muscle mass (see Ben Greenfield article).

But beware, muscle mass isn’t always equal to what we know as strength. I know first hand what it is like to carry around extra weight. It sucks. It makes me much slower than I need to be on any climbing section of a race. However, my body fat % is the first culprit of this offense, not my muscle mass. In general, most all of us endurance athletes can stand for a bit more lean muscle mass. Or at least more strength in the lean muscles mass we already have.

It is important to note that we we talk about strength training we don;t mean that you should bulk up or even increase your muscle fibers (build new muscle). While for those of you who are skinny little rails that may be true, for those of us who have decent muscle mass the goal is actually to train our bodies to recruit multiple muscle motor units regardless of whether they are fast or slow twitch (see Ben Greenfield article and How to Strength train for Cycling).

So strength can be more muscle, and it can be a better trained signal to recruit more of our muscle motor units like they are on tap or on instant demand. This translates to more explosive force, more long term endurance with prolonged fatigue when your competition or buddies start dropping. Strength is not necessarily Arnold Schwarzenegger (although he is certainly strong!) – as an endurance athlete it is tapping into and recruiting multiple motor units. For some of us that means we must also build these muscle motor units. yes, I am talking to you skinny little guys who fly up those hills. You can be faster and go longer with more strength… and possibly a bit more muscle mass.

Dealing With Fatigue

This is by far the most common fear many of endurance athletes face. “How do I go and crush my workouts on my bike (or running, swimming, etc.) and have energy to lift weights?”

Or, “How can I actually get quality results from my specific workout on my bike (or my run, or in the pool, etc.) if I am too tried from my lifting session?”

I get it. I remember when I hired my first cycling coach I was told not to lift at all. So I stopped it right then and there. My coach told me that I would be robbing myself of my workouts that were panned for my growth if I started also lifting weights. I was told that I wouldn’t get the quality of the workout and I would just fatigue and maybe even get injured for over doing it. I was reassured that the strength training I needed I could just complete while on the bike. I was curious as to how that would work so I gave it a shot. Short story, it didn’t work at all.

I know the coach meant well, and frankly, the timing of when you do your strength training is critical to it’s effectiveness. If I hammered all of those cycling workouts and then added my own strength training on top of it I may be over doing it and then I would surely suffer from fatigue and my growth would be caped. In that sense the coach was absolutely correct. Yet I knew something was off. It just didn’t feel right. I have been used to serious strength training and for a significant period of a couple of years it was almost exclusively what I had done for any sort of fitness. When I cut it out all together I felt the effects immediately. I began to lose strength pretty immediately. My coach would have been better to coach me in the timing of my strength training carefully knowing what endurance training to cut back and when to add my weight training. Most coaches and endurance athletes still struggle with old school thoughts centered around the fatigue issue of strength training and therefore completely miss the benefits or misapply them. Keeping weight lifting as a routine would have helped my over all progression immensely.

Some important and landmark research back in 1999 shows that maximal strength training on top of an endurance cycling training program had zero negative physiological effects on the athletes’ endurance factors such as maximum oxygen consumption and lactate threshold. In fact, it showed that contrary, improvements all around from strength training (see the How to Strength train for Cycling). Over doing it is still a potential problem, and every coach knows this. The study shows that you must know when to add your strength training and what volume to add in order to experience proper growth and performance without impairment.

So When Do I Do My Strength Training?

The short answer is always. That is right. Strength training should be done all year. The magic is to know when to adjust the volume – this depends on when you have an off season and when you are in season, and what your primary race is versus all the other less important races.

By far the biggest gains you can experience is during an off season. Yes an off season. Just the words “off season” used to sound like a weak excuse not to ride my bike. I have never really taken an off season. But this year is different. I intend to fully execute an incredible off season with intentional and well planned out strength training mixed in with my on going endurance training; the endurance training of course will be cut back a bit. The Journal of Electromyography and Kinesiology” found that strength training for 3x per week for 5 weeks was an excellent starting point. That amount of strength training means you will have to reduce your regular sport specific endurance training – meaning that an off season is the optimal time to build your strength without impairing your endurance performance (How to Strength train for Cycling).

In 2009 the “Journal of Strength and Conditioning” concluded that replacing a portion of a cyclists’ endurance training with strength training yielded increased power and better time trial performance (How to Strength train for Cycling). In other words, during your regular season the proper amount of strength training is still highly recommended.

In summary, the experience of the great endurance coaches out there (not the ones who say you shouldn’t strength train at all during season) agree on the following:

Off Season: 2-3 times per week.
In Season: 1-2 times per week.

A well written summary on the proper timing of strength training is here:

“Now that you have a basic idea of the yearly overview of strength training for endurance athletes, it will be important to understand how to integrate strength training into a typical week of endurance training, and there are three basic timing rules to follow as you set up your week:

Timing Rule #1: Prioritize endurance training such as swim, bike and run workouts. If you’re pressed for time, you simply must train as specifically as possible. Therefore, if your day calls for a swim, bike or run session and a strength training session, perform the swim, bike or run session first, followed by the strength training session, either immediately after, or later in the day (14). There are additional benefits to this rule. The first benefit is that you will engage in better biomechanics because your muscles will not be pre-fatigued or broken down by strength training. The second is benefit is that research has shown a higher calorie-burning response when strength training is preceded by cardio, rather than vice versa. The only exception to this rule is the occasional need to train in a pre-fatigued state, in which case a short, tempo swim, bike or run session could be performed immediately after a strength training session.

Timing Rule #2: Space strength training workouts that target the same muscle groups by at least 48 hours (12). Muscles will take at least 48 hours to recover between strength training sessions, so if, for example, a session includes barbell squats, and a subsequent weight training session includes dumbbell lunges, then space these sessions by at least 48 hours since they train similar muscle groups. This is only necessary if the workouts actually contain exercises that target the same muscle group. Otherwise, you can do strength training for different muscle groups on consecutive days.

Timing Rule #3: Perform short and frequent or long and infrequent strength training workouts. In an a frequent scenario, two to three 20-45 minute weight training workouts can be performed on a weekly basis (3). In an infrequent scenario, a single, 50-70 minute full body strength training session can be performed on a weekly basis. There is absolutely no need to for an endurance athlete to strength train more than three days per week, especially if you’re following the Ancestral Athlete rules of performing HIIT and Greasing the Groove. But if you’re weak and need to build strength, I recommend you incorporate three strength training sessions per week, and then 1-2 sessions per week for continued maintenance.”

-(see Ben Greenfield article)

What Lifting Should I Do?

Great question. Hands down the best thing you can do is learn the proper lifting techniques for using free weights. Free weights will engage the entire body and other muscle groups in a way that can improve balance, increase strength, and more. A few coaching sessions with a good trainer can create an opportunity for you to be independent for ever more on lifting free weights the right way. I highly recommend it.That being said here are the exercises that have been found to benefit the endurance athlete the most. Notice there are some plyometric and body weight recommendations as well for building that power:

Dead Lift
Box Jump
Roman Dead Lift (Barbell Row)
Back Squat
Front Squat
Bench Press
Pull Up
Push Press
Lunges (can also add weight and lunge with a barbell)

(see the Lifting for the Endurance Athlete article)

The old school philosophy of low weight and higher reps has been refuted by all the latest research as well. The best recipe is as follows:

For Strength 1-5 reps per set, 3-5 sets.

Longer rest periods, heavier weights
No lifting to failure or for burn/pump
Best for endurance athletes seeking to build strength

(see the How to Strength train for Cycling article).

IN SUMMARY

Strength training is absolutely necessary for improvement. Do it all year. Know how much to do and when to do it, but DO IT. Take an off season and use it wisely to maintain your current level of endurance fitness as best you can while building your endurance base and adding strength at the same time. During your season hit the weights 1x per week to keep the strength maintained going. Lower reps, higher weights, and 3-5 sets is the magic formula.

Get out there and crush it!

Articles Cited:

https://bengreenfieldfitness.com/article/fitness-articles/workouts-exercise-articles/strength-training-for-endurance/
https://www.trainingpeaks.com/blog/heavy-lifting-for-the-endurance-athlete-part-1-learning-the-7-key-exercises/
https://www.bodybuilding.com/content/how-to-strength-train-for-cycling.html

Ben Dodge, Esq., Endurance/Ultra Cyclist

Bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben competed in the first ever Race Across France – 2018. This was a non stop 1500+ mile race across the entire country of France. He and his teammate finished 3rd. He is registered for a 2 man Race Across America (RAAM) team as well in 2019.

The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases. Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

Your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
The applicable local, state, and federal laws underlying your case.
Your rights as a cyclist, obligations, and any potential liability.
The process, procedure (in and out of court), and the time frame required to conclude your case.
The value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

Why Do You Ride? By Chris Hopkinson

Hoppo as some of us know him, is an incredible ultra cyclist. Recently he was feeling thoughtful on FB and penned a long list of reasons why we all ride bikes. Surely one or more of these will align with you. But have you ever stopped to think why? Why do you ride? Enjoy this from one of the most epic ultra cyclists and multiple world record holder out there:

“You ride because you love it. You ride because you need it. You ride because you want it. Sometimes you ride because you don’t love, want or need it, you just do it because that is what you do. You ride because it helps with your weight, you ride because it makes you well, you ride because you need the therapy, you ride because you need the escape. You ride because she rides. You ride because she doesn’t. Or he does. Or he doesn’t. Or you ride because they do. Or because they don’t. You ride to find God. You ride because there is no God and because everything is futile and yet that matters so much and you may as well ride anyway because your time here is finite. You ride because you love the earth. You ride because sometimes you don’t like your self and heck can you ride fast when you are angry.

You ride because you kinda secretly enjoy shaving the pins and because you love taking an age to get your bar tape perfect. You ride because you love the sound of a freewheel thrumming on a summer’s day, love even more the sound of a hundred of the things humming together in the quiet moments of a race. You ride because when the sunlight comes through the trees above and dapples the road and the rays catch the spokes, you almost think, however fleetingly, that you might just understand this entropic and essentially unknowable universe. You ride because it needs no language to be on a bike with someone and to look over to them and to smile and to get one back, and you ride because the bike is our language and you ride because no one who does not ride can fully understand why the f*ck you ride.

You ride because this is our brotherhood, our togetherhood.

You ride because you miss the hurt.

You ride because you don’t fit in anywhere else.

You ride because you dared once to dream and you don’t ever want to stop.

You ride because you fell in love with the most beautiful, the most epic, the daftest, the most furious, the most poetic, romantic, brutal, life-affirming and soul-destroying sport of all, the sport that drives its flawed geniuses to destruction and its devotees to distraction. You ride because this is the love affair of human with machine and itʼs the one toy from childhood we get to keep, that grown men and women still get to play with, all over the world, no matter how old, no matter what culture, race, creed or ideology. You ride because itʼs the thing that gave you the freedom to leave your neighborhood and to explore the world around and when we ride, all grown up and adult, itʼs the same barnstorming thrill you had when you sped down your block, racing home from school against your best friend to see who could get back first. You ride because you still feel that same rush, that same freedom, the same breath of Sheer and Unadulterated Life. You ride because the bike connects this you to that you.

You ride because you are you.

You ride because you ride”

-Chris Hopkinson

You can learn more about Hoppo at this website: http://www.ultrahoppo.com/. Thank you Hoppo for your insightful writing. I already feel more connected to my bike than before. You rock my friend.

Ben Dodge, Esq., Endurance/Ultra Cyclist

Bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben competed in the first ever Race Across France – 2018. This was a non stop 1500+ mile race across the entire country of France. He and his teammate finished 3rd. He is registered for a 2 man Race Across America (RAAM) team as well in 2019.

The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases. Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

Your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
The applicable local, state, and federal laws underlying your case.
Your rights as a cyclist, obligations, and any potential liability.
The process, procedure (in and out of court), and the time frame required to conclude your case.
The value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

Mental Toughness With Navy Seal Dan Cerrillo

Mental Toughness

Navy Seal Dan Cerrillo, Tactical Shooting Course, PHX AZ

What is mental toughness? How can this be applied to your cycling? I light up when asked anything even remotely close to this topic! Mental Toughness has to be one of my all time favorite topics as well as one of my go to principles to live by. I think one of the best statements in this podcast from our Navy Seal friend Dan was when he was asked how to develop mental toughness: “Do hard things over and over again until they become normal.”

Another outstanding principle behind mental toughness is learn to live in the uncomfortable. Practice difficult and uncomfortable on repeat until it becomes comfortable. Then you can conquer your demons. Remember that when you are out in a difficult or challenging experience that your not building your mental toughness in those moments nearly as much as you are demonstrating it. “Do today what others won’t do, so you can do tomorrow what others can’t do.” In other words the time to develop your mental toughness is NOW, not later when you need it.

How does this apply to cycling? Great question, the answer is it applies to everything in life. If you are intentional about improving anything in your cycling, i.e. your fitness, your watts, your distances, your cadence, your VO2 max, your HR zones, your standings in the races, your endurance, etc. etc. etc. then you will need to operate at a higher level of mental toughness then you currently possess. To improve is to intentionally seek out the difficult. Difficult and uncomfortable circumstances are where the mentally tough succeed and the mentally weak quit. Quitting can be as extreme as calling your spouse or an uber for a ride home in the middle of a ride or race, or as subtle as just not trying very hard anymore. Make no mistake about it, when you let off the effort you are quitting. Most of the quitters I know don’t have the courage to straight up quit quit, they simply ease off their effort and try to rest because rest is easier and more comfortable. They are not comfortable in the uncomfortable. They begin to feel sorry for themselves and the pain and discomfort they are feeling. Then they have little pity parties blaming the circumstances all around them instead of owing the fact that it is super hard for them in that moment and pushing through it anyways. Navy Seals don’t quit. There is honor, integrity, and commitment in everything they do it and they do everything intentionally. If there is breath in their lungs they keep pushing. Their individual life is not more important then the mission. What is your mission? What is your mission with your cycling? Where do you quit? What kind of quitter are you?

I guarantee you when you are racing you will hit a wall because your pace and your effort, your watts, your HR, etc will get to a point where you don’t think you can hold it any more. Your mental toughness will be beyond critical in your decision as to what to do in that moment. IF YOU DON’T RACE this principle still applies- when you are trying to be a better version of yourself then you will need more mental toughness. Even to be a better recreational rider, a better parent, employer, employee, etc. you will benefit from more mental toughness.

Start building today what you will most surely need tomorrow. The path to strong mental toughness always starts with your intention to do something about it today. There are so many more principles of mental toughness I will share and write about in a later post. But for now, enjoy the words of a Navy Seal who has lived a life demonstrating extraordinary leadership and mental toughness.

Thank you Dan Cerrillo for your time in sharing with us your thoughts. Check out Dan’s website for some seriously intense and super cool adventures where you can develop and learn mental toughness as well as tactical skills from a Navy Seal: https://www.spartan7adventure.com/

Here is the podcast file, as well as the direct link:

LINK: https://benldodge.podbean.com/e/interview-with-navy-seal-dan-cerrillo-incredible-insigjts-into-the-tough-questions/

Ben Dodge, Esq., Endurance/Ultra Cyclist

Bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben competed in the first ever Race Across France – 2018. This was a non stop 1500+ mile race across the entire country of France. He and his teammate finished 3rd. He is registered for a 2 man Race Across America (RAAM) team as well in 2019.

The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases. Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

Your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
The applicable local, state, and federal laws underlying your case.
Your rights as a cyclist, obligations, and any potential liability.
The process, procedure (in and out of court), and the time frame required to conclude your case.
The value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

The Nuts and Bolts to Fat Adapting

Webinar: The Nuts and Bolts to Fat Adapting and Intermittent Fasting to Boost Athletic Performance.

Recently had the distinguished privilege of hosting an online webinar with pro cyclist and Athletic coach Anna Sparks. She is a feisty ball of energy and passion to say the least. Her driver and commitment to health lifestyles and top level athletic performance is hard to match. She has positioned herself as the leading authority in all things Metabolic Testing. Her company Sparks Systems focuses on providing services to help people young and old live a more healthy and improved lifestyle. She does this through her proprietary software, experience, and metabolic testing machines to collect and interpret a person’s personal metabolic efficiency, caloric burn rates, carb vs fat burn rates, aerobic thresholds, athletic performance, and more. Sparks Systems then provides you with a detailed report unique to you and your body.

As an athlete, this information is critical if you want to intentionally make gains in your performance. From a general “health” perspective this information can help get a handle on issues such as diabetes, tiredness, and more. The specific nutrition planning custom tailored to your own personal metabolic efficiency point is pretty cool as well. I try to test several times per year to track my progress and changes I have been making in my fitness and nutrition.

In the webinar below we discuss the important points of What, Why, and How as it relates to becoming Fat Adapted. Here is the short version: The What: Essentially, a fat adapted athlete has intentionally went through a physiological transition where the athlete has taught his/her body to burn fat as a fuel instead of carbohydrates. It is not ketosis. It is not some fad diet or some weird meal replacement strategy. It is not a multi level marketing deal with supplements and specially branded processed food products. It is not a magic pill or supplement you buy. Fat Adapting is a way of being, it is a way to live your life, a lifestyle that is easy to sustain. It is a better way to experience every single day. It is simply educated choices on what we eat on and off the bike. The Why: fat is a more readily abundant source of energy and much more clean and efficient to burn. Even the skinniest athlete has a near infinite amount of energy stored in the fat cells of his/her body. Tapping into fat eliminates the need to use all of the Gus, gels, gummie blocks, high sugar powder drinks, etc. When you transition to burning fat instead you feel less hungry, less tired, your mental clarity is incredibly increased, your ability as an athlete to go faster/longer/harder is increased. You don’t have to eat any garbage during your ride/run etc. You can fuel for hours off of nothing but water. It is a game changer. Especially for longer events. But even for non athletes, this is a total upgrade to your way of living life. It is supercharging your day to day living experiences. The How: becoming Fat Adapted starts with getting your personal metabolic test. Hard to know what to eat and what to avoid, and how much of what to eat until you know exactly what your body burns, and at which aerobic points it starts to burn different fuel sources. In other words, you need to know what and how much food to eat and when your body defaults to carbs vs fats. Knowing this will put you in a position to intentionally influence and train your body to witch over to fats. Step 2, is make the necessary commitments to yourself to change what you eat on and off the bike. Start your own personal nutrition plan where you begin teaching your body to burn fats instead of carbs. This will most likely include some period of time where you will be in a “pre-phase” sort of process. In the pre-phase there is a purge of carbs so to speak. After the pre-phase you continue eating a fat adapted meal strategy. After just 1-2 weeks your metabolism can change. The longer you eat fat adapted the more Metabolic Flexibility (MF) you get. MF is best understood by saying that the longer you are fat adapted the easier your body will be able to take on carbs and still switch back over to burning fat. Sort of like switching on and off a light switch. The greater your MF the easier it is to consume a few carbs here and there during longer races, or training events and not lose any fat adaption.

All this and more discussed below in the Webinar. As always, if you have questions or comments pleas post them here and we will answer them to the best of our ability. Thank you.

PDFs & Handouts

becoming-fat-adapted-handout

time-restricted-eating-handout

-Ben Dodge, Esq., Founder of Bike Accident Attorneys PLC

Follow me on STRAVA and Social Media.

Bicycle crash and bicycle accident lawyer Ben Dodge

Ben Dodge, Esq. Ultra Cyclist

Ben Dodge – Bicycle Lawyer

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben is competing in the first ever Race Across France – 2018. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your rights as a cyclist, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

Today I Was Lucky…

In my career I have seen a lot of tragedies surrounding the sport and recreation of riding a bicycle. I have also experienced what seems to be at times the overwhelming nature of competitively training. The never ending long rides and the difficult day in and day out commitment to compete in significant bike races and events. Sometimes riding a bicycle can seem like it isn’t fun anymore or isn’t worth it. Today I was lucky enough to experience the simple pleasure of riding a bicycle all over again. I love bicycles. I love cyclists. I love to ride. I am a cyclist. No matter how crazy life can be sometimes, I am grateful and happy for the opportunities I have to ride my bike.

In Arizona it gets hot in the summer, like really hot. In fact, today when I left work I got in my truck which was in a covered parking spot and the temperature showed 118 degrees for the outside temperature. I know that those can vary sometimes in accuracy… but no matter how you look at it, it was hot. In fact, for the past two days here in Arizona it has been too hot for airplanes to take off from Sky Harbor and flights have simply been canceled! That is hot.

Many of us locals ride our bikes all year around here regardless of the heat. We actually get used to it. I honestly prefer it. I would much rather ride in the heat than in the cold. We are used to loading up with extra water bottles and even making a few stops at local gas stations to refill our water bottles when they run dry.

Today was one of those days where I dreaded getting up out of bed at 4:00am to ride my bicycle. Getting up at 4:00am is pretty normal for me and those I often ride with. In fact, sometimes we even start our longer rides at 3:00am. It is what you do to get your training in before work. Of course it helps with avoiding the heat a bit also. But today I was tired. I have been riding/training a lot and racing several weekends in a row. I was mentally and emotionally a bit tired, and I was definitely running low in overall energy. So when my 4:00am alarm went off today I wanted to just ignore it. But training doesn’t get done by itself, so up I was and out the door to meet up for our 4:30am group ride meetup.

As is usually the case, once I am out there and spinning around a bit I begin to feel better, more awake, and excited to challenge myself. Today was no exception. After a about 20-30 minutes we witnessed an amazing sunrise as we rode East. It was beautiful and I thought to myself I need to stop and take a quick picture. So I did. Grateful for the beauty and inspiration in the sunrises we experience as early morning cyclists. If the ride had ended then and there I would have gone home a grateful and re energized person. Fortunately there was more to experience that I didn’t anticipate…

After some good efforts, sore legs, and lots of sweat later our little band of friends arrived at Saguaro Lake. It is a beautiful little lake here about 25 miles from our homes. The lake had this beautiful calm to it. It was so peaceful and undisturbed. It was sooooo inviting. Even at 6:00am here in Arizona right now it is wicked hot; it feels like a stinking oven all the time. Longingly looking at the lake one of my friends suggested we park our bicycles and jump in. I laughed. He was serious. Then in a moment everyone started taking off their bike shoes, helmets, etc., walked to the end of the pier and jumped in!

It was one of the best decisions I have ever made on a ride. Jump in. Float around in a peaceful lake all by ourselves. I remember thinking to myself, this is one of the simple pleasures of riding a bicycle. I felt so fortunate to be able to ride a bicycle all the way to the lake, and then seize an impromptu opportunity to take full advantage of the atmosphere only a lake can provide that early in the morning. The water was so refreshing. We all laughed and swam around a bit. After a few minutes we all realized we weren’t in good enough swimming shape to keep this up for too long. We swam back to the pier, got dressed and rode home.

I’m not sure I have ever enjoyed a ride more than this one. It helped me remember that riding a bicycle is a simple pleasure that I want to take full advantage of. I want to continue to seize these such moments shared with good friends as often as they present themselves. I know many fallen cyclists who have been injured or even killed. I know how hard it is to train day in and day out as competitive cyclists do. I know how difficult it is to get up early, or to ride in terrible weather conditions. But today none of that mattered. For a moment it was just a simple pleasure to ride my bicycle that brought a refreshing energy and a brighter perspective on how special it can be to be a cyclist.

Bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your rights as a cyclist, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

Cervelo S3 Demo – First Impressions

Recently I had the great opportunity to demo a brand new Cervelo S3. Thanks to a local bike shop, Two Wheel Jones Gilbert Store, I enjoyed about 2 hard rides on a Cervelo S3. And yes, I “enjoyed” the experience. I Seriously doubted if I would ever be a Cervelo fan… and then I rode the 2016 S3 with Ultegra Di2.

My friend and owner of the Gilbert location of Two Wheel Jones bike shop, Larry DeMik, swore by this bike. He and his whole staff believe they are some of the best bikes ever built. He offered a demo opportunity I couldn’t pass up. I always secretly and often overtly hated Cervelo. I haven’t been the biggest fan of their color scheme, and then of course there is the glaring issue of everyone seems to have one. I started my love affair with bicycles in the triathlon scene. It seemed like the overwhelming percentage of bikes at Ironman were Cervelo. Those who know me know that I march to the beat of my own drum. Riding a bike everyone else has is not high on “my favorite things to do” list. So over the years I just grew this subtle and sometimes not so subtle resentment and disgust against Cervelo. I know they make good bikes. But to me that wasn’t the issue, it was they look ugly to me and everyone, and I mean everyone seems to have one.

So in some disbelief with myself I agreed to ride a demo. I was intrigued to see what all the buzz was about. My first ride was on a Saturday morning group ride in preparation for our upcoming LOTOJA race. There was probably about 25 people out on this group ride. It was a lot of fun and I found myself happy as a clam to be among such good friends. The ride itself was hard for me. I am still recovering from some injuries I sustained during the Race Across the West and only recently been able to bike at all. With my resulting fitness in the toilet, the hot Arizona summer sun beating the life out of any cyclist, and my new weightless/dieting habits of late, I felt like I was riding on an empty tank. Just had nothing left to give that Saturday. My HR was out of control even in the draft. I knew I was doomed when I didn’t have any fuel on board and our supposed “aerobic” training ride went anaerobic in the first few minutes.

Cervelo S3 TWJ — Cervelo S3 and the Bike Accident Attorneys Truck

Notwithstanding the personal setbacks that can make or break a ride, I was struck by this S3. The most prominent feature of the bike in my mind that Saturday was the electric shifting. Whoa! It was shifting like a hot knife through butter with extreme surgical precision. It was a difference I could immediately feel and fall in love with. I had never tried electronic shifting before. Every bike I had owned was mechanical with traditional cables, etc. Sadly, I have never experienced so much joy and satisfaction in shifting before this experience and I can confidently say I will never be satisfied with anything but electronic shifting in the future. I have heard the new SRAM eTap is pretty impressive… so far I have only tried Di2 and it was amazing.

I eventually abandoned the group ride and rode home solo trying to keep my HR under better control. In these moments I began to feel other aspects of the bike that I couldn’t notice before since I was so enamored by the Di2. The S3 is supposed to be a stiff and aero race bike with some level of comfort above and beyond it’s older and faster brother the Cervelo S5. According to studies, the S3 is only 4 watts slower in wind tunnel testing than the S5 and yet it offers more comfort. 4 watts? That is definitely a small enough number that the average cyclist can’t even tell a difference. To be honest, I didn’t notice the comfort part of the S3. It is a stiff and fast aero bike. Comfort is not really what a bike like the S3 is known for. I can imagine the S5 comparing out on the speed side of things as equally fast and more uncomfortable… Just a guess – I have not tried an S5 yet.

On Monday morning I took it out again for the last time. I did about a 40 mile ride with some hard interval work mixed in. Towards the end of the ride my coach had instructed me to do some seated sprinting drills. This is where I felt this bike excel. Even hurt, fat and out of shape I was able to keep up or beat other cyclists on the ride that day. This bike was undoubtedly fast. It was then that I realized Cervelo isn’t all that bad. 😉 But seriously, the first ride I felt horrible and was more enthralled with the Di2 than anything else. On the second ride I paid closer attention to the bike itself and what it could or couldn’t do. The S3 is definitely not your best climbing bike – although it can climb as good as you can pedal it; but rather the S3 is designed for speed work. It is a fast bike. It gets up to speed and stays up to speed seemingly easily. When combined with the Di2 you end up with a flawlessly shifting race machine. I admit, I must eat some crow here. The S3 was a great bike and a very fun bike to ride.

Not sure I would recommend a bike like this for long distance ultra cycling. But for the casual or semi enthusiastic cyclist who wants to be fast over shorter distances, this bike is likely one of the better bikes you can get for the money. I believe they are between $5k-$6k out the door at MSRP with Ultegra Di2. That is pretty impressive.

I will say this though, if I ever own a Cervelo, it will likely be the S3. But before it comes to my house that thing needs to be painted in a high vis or fluorescent yellow. The plain blakc with red accents is the only color that bike comes in and I am definitely into the bright neon colors. Overall, great bike! Two Thumbs up for sure. Thanks Larry and Two Wheel Jones Gilbert for the opportunity to demo an amazing bike.

Cervelo site/link to the S3 with product description and specs/details: https://www.cervelo.com/en/road/s-series/s3

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West, 2016, he really knows what it is like to ride and race a bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

What is the Proper Cycling Cadence?

Everyone who knows me knows I am by no stretch of the imagination good at cycling. However, I do love it and have been around the block a time or two. I have loved riding and racing bicycles for several years now and have a wall of race numbers, jerseys, and medals to show some of my experience. This background leads those newer cyclists I come across to to ask questions. I love answering questions as it causes me to think about it and really come up with as good an answer as I am capable of. Typically asking a pro cyclist or even better a pro cycling coach is the approach I would take…

I have had quite a few questions lately about cadence and why its so important or what is the optimal cadence. In fact, my dad has recently picked up cycling and has gone so far as to start racing a bit. He has signed up with my team to race LOTOJA this year. He is excited to say the say the least. It was a recent conversation with him that led me to write an email to him and our team about cadence. Thought I’d share it here:

“In today’s LOTOJA training we did some leg speed/cadence drills to increase our leg speed and make some muscle memory and neurological connections to our leg speed. Let me first say that I really don’t know much here. As most of you already know, I am just a fan of cycling and a guy who likes to ride my bike. I am not – nor will I ever be a pro cyclist or a coach. I do enjoy however learning from the various articles, websites, and coaches I have had over the years. So here is a cadence 101 in a nutshell (for more advanced cadence topics you’ll have to hit google). As an aside, I believe watching cadence and heart rate is one of the most important things to be mindful of when riding/training/racing. I have a power meter and I love everything I learn form that. However, the best money a cyclist can invest is in a good cadence sensor and HR monitor. Power meters are great – but you can train amazingly without one.

Ben Dodge Bicycle Lawyer

What is cadence? Cadence = leg speed. Your speed on your bike is equal to the amount of force applied to the pedals multiplied by the amount of revolutions in a given time you can pedal. Thus, in a simple way – the faster you can pedal the faster you can go (gearing of course being very important to this equation).

So what then is the most optimal cadence? That depends. It depends on whether you are climbing, sprinting, descending, etc. Mostly, it depends on you. Wait, what? It depends on me? Yep. There has been some recent research that suggests the most efficient cadence is self selected based on how you feel. However, most of us are too rookie to figure that out. Most pros still rely on coaches to tell them what cadence to pedal at any given time in a race. For most cyclists the optimal cadence is around 88-92 RPM. My coach, Anna, also tells me this. Of course when I climb its understandable for that cadence to drop and she expects a cadence of 75 or higher.

What makes cadence so optimal? Why should I focus on cadence was a cyclist when I ride, train, or race? The answer is awesome. When you are pedaling at a slower rate, i.e. a lower cadence, then you are using more of your muscular system and leg strength to move the pedals. Muscle strength doesn’t last that long and you can end up feeling the burn inside of an hour or less at times. Not sure about that? Go try it out – get on your bike and find a decent hill. Shift into a hard gear and pedal at about 50 RPMs and then see how long before your legs give out. Now try it again another day but shift into an easier gear and spin up the hill at a faster cadence. When doing this you end up using less of your muscular strength and more of your cardio vascular strength. Why should we put more strain on our cardio system rather than our muscular system? Our cardiovascular strength is only limited by it’s capacity not what it has done already. It merely needs oxygen that it then takes and disseminates to all of the muscles. Every ridden hard and taxed your cardio system where you are out of breath, then in a few minutes or hours you are ready to go again? Yep, we all have. Yet, go to the gym and do 200 squats and you’ll be hurting for days in your legs. Every time you try to sit down you will wince in pain.

The point here is that you can be a much more efficient cyclist infinitely capable of more by using your cardio vascular system more than your leg strength. Of course there is need for both! Just be wise by not taxing your legs more than necessary. Be mindful of your cadence and you can go faster longer. In the mean time, build up your cardio capacity (i.e. your aerobic and anaerobic systems) when you ride. Train smart, not just hard. Combining the strength from both your muscular and cardio systems is what makes you a winner.

Hope that helped some of you new to cycling and cadence. Have fun. Train smart. Be safe.

-Ben”

Given how cheap cadence sensors are they ought to be a part of every cyclists’ investment. There truly is no greater data/number to keep track of for the price outside of heart rate. get one and watch your cycling efficiency improve.

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West, 2016, he really knows what it is like to ride and race a bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

Ben Dodge Interview on Mental Toughness and the Race Across the West

Joe Fairless is an up and coming real estate super star. He hosts the longest running daily national podcast, it’s titled Best Real Estate Investing Advice Ever. With well over a million downloads already, his show is among the highest rated investing podcasts in iTunes. Some previous guests have included Barbara Corcoran from Shark Tank, Dean Graziosi a NY Times best selling author, Robert Kiyosaki the author of Rich Dad, Poor Dad, and others. While focusing on real estate investing he inspires his listeners throughout the country with a variety of skills and topics that can help any professional achieve more. Recently Joe and I were introduced through a mutual friend who shared with him my experience of the Race Across the West. I was interviewed on his Skill-set Sunday episode for mental toughness, determination, and persistence. Qualities that he and I find helpful in a professional atmosphere. Fun little interview and I appreciated the opportunity to share a tiny bit of my story.

`Podcast Interview of Ben Dodge on Mental Toughness & the Race Across the West by Joe Fairless`

Link to the Joe Fairless website with audio podcast link and interview info: Race Across the West | Mental Toughness Interview with Ben Dodge by Joe Fairless

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

How to get out of a Cycling Slump

Ever have one of those days when you’re riding along in the group ride and you silently pray for more red lights? Or you’re silent expression for a flat tire (a safe flat) so the group has to stop. Yep, me too. In fact, I had one of those days today. So what do you do when you feel like you might be in a cycling slump? Read on…

Having just successfully finished the epic and ridiculously challenging Race Across the West (RAW), my body and maybe part of my heart, is screaming at me to stay in bed and take another day off. RAW was 930.4 grueling but beautiful miles of nearly non stop bike racing. Completing it in approximately 86 hours and with much difficulty, I welcomed a break. The start of this race was at the famous Oceanside pier in CA. The time trial style start was on Tuesday afternoon at about 12pm and cyclists were sent off every 60 seconds. I believe I started around 12:30-ish. It wasn’t until Saturday morning around 2-3am I finally arrived in Durango CO. Finishing RAW meant taking nominal rest breaks for a few minutes here or there and staying on the bike for the duration of the event. The cut off time was 92 hours if you wanted to be counted as an official finisher. It was a wild adventure. Unforgettable to say the least and impacted my life forever.

Completing something challenging can “take it out” of you, so “they” say. “They” – whoever they are – are absolutely right! The longer and harder you train for something the more it demanding it can be. Demanding on your time, your job, your family, your body! The price we pay as athletes, professionals, ultra cyclists, basically whatever you want to excel at – can certainly deplete your operating capital. What do I mean by capital? I mean your literal ability to operate effectively and happily. Both your tangible and intangible capital can be over drawn or so heavily taxed that you find yourself in what many modern philosopher types call a slump.

The infamous SLUMP can be found in your cycling, your relationships, your employment, and really just about anywhere you overdraw your bank account of operating capital. You can hit your slump in the days, weeks, or months of dedicated hard work prior to your main event; or it can creep in the immediate days and weeks following your event.

In my case, I had trained for months and months for RAW. I knew that only a handful or two of cyclists finish this race every year. I wanted to be numbered among the few that have completed it. The months of training took a toll. I often woke up between 3am-4am to squeeze the training miles in before the work day started. My focus on RAW was intense and solidly based in my personal aspirations of finishing. I was persistent, dedicated, and determined beyond an average goal. This was once in a life time for me. This was a bucket list experience. I vowed to do whatever it takes to finish, whatever it takes. So in these training months I paid a price. I made daily deposits into my bank account of me ever increasing my mental toughness for this challenge but also making daily withdrawals of my personal operating capital.

Eventually the race was over (race recap coming soon in separate blog post) and the reality of the price I had paid set in. My personal operating capital was depleted, and maybe even overdrawn. My emotional (one of the intangible forms of capital) capital was bouncing from high to low back to high and then low again. On one hand I was ecstatic that I actually finished RAW. I was one of the few that had toughed it out and made it. On the other hand, my physical injuries and damage (a tangible form of capital) sustained from the race taxed my positive outlook. The physical price I had paid, and 6 weeks later I am still paying, was severe and something I had not quite anticipated.

Ben Dodge during Race Across the West in Monument Valley.

During the race I had developed some significant pulmonary edema and it intensified to where my breathing was so restricted I felt claustrophobic for the first time in my life. I began seeing spots and could hardly gasp a single breath. The intensity of the lack of air came at about 600 miles. But long before that I started paying a much steeper price. The very first night I had started violently throwing up. I mean puking so hard my esophagus declared war on me. Later with the pulmonary edema and the mucus hacking I had wretched so violently in the days leading up to this that I began hacking up blood and my breathing was very very off. In fact, in the couple of days after the race I had passed out 3 times in the shower with complete loss of control over my body. I still remember how scary that felt as each of those episodes crept up and I was defenseless. For the 10 days immediately following the race it hurt to even swallow water. The ER doctors thought I had wretched so badly that I tore my esophagus. Luckily it wasn’t torn, but severely inflamed. Additionally, I lost feeling in my hands after the first 30 hours or so. The rest of the race I couldn’t hardly zip up a zipper let alone grip anything very well. I ended up just resting my hands on the handlebars and hoped for the best. 6 weeks later my hands are still very numb and I have no feeling in my pinky and ring fingers in each of my hands. I can’t even open up a bottle of water at the house without some help from my spouse.

That wasn’t the worst part. I actually lost complete control of my neck muscles right outside of Tuba City Arizona. I had zero ability to hold my head up any longer. This was extremely painful. My faithful crew devised a way to prop my head up with a rolled up blanket jammed under my chin held in place with some medical gauze tied behind my head. This allowed me to continue pedaling and eventually allowed me to finish the race. I rode with this pain for approximately 400+ miles and another 45+ hours. 6 weeks later I still have trouble holding my head for long and I have consistent and daily neck pain. I often go around town or to work with a neck brace. What is my point? My point here is that I paid a heavy and very tangible price. The physical operating capital was very overdrawn. My bank account of me had been depleted, had been overdrawn. I found myself in a cycling slump.

My cycling slump crept up on me. At first I felt (and still feel) justified in my need and desire to stay off the bike to recover. I have many more races on my calendar this year and I need(ed) to recover before I started riding again or I could risk further damage or even prolong my recovery. So with some reasonable feelings of contentment I stayed away from my bike. After all, I had just finished RAW and felt like I deserved a break. It didn’t take long to notice my eating habits grew grossly out of control. My desire to ride had diminished. My ability to ride had vanished thanks to my overdrawn physical capital account. Eventually I noticed something scary… I was in a slump. “How did this happen” I asked myself. I thought for sure that something like this only happened to other people, not to me. I was wrong.

For me, I just decided to ride and keep riding until I rode right out of my slump. My slump was in the form of not riding, so it made sense to me that I should start riding again to correct it. Other slumps may be in the form of riding too much, so perhaps taking a break would help. Other slumps may manifest as a plateau in your training or cycling goals so maybe the solution is to ramp up your intensity and dedication. I have been through many forms of cycling slumps and the proposed solutions seemed to work for me. I would welcome any comments or ideas on your slumps and how you got out. I bet we all hit different cycling slumps, and the more years we ride the more versions of these slumps we will encounter.

Today I couldn’t hardly keep up with the group.It had been 6 weeks since I went on a “real” ride. My fitness is gone. My neck still hurts. And it even rained on us a bit out there. So what, I loved it. I loved being back out there. I loved the group of friends I was riding with. So even though I was breathing like I had never ridden a bike, I was so happy to be out there again. I was secretly hoping for every red light and maybe even for a flat tire because I am so out of shape… but at the end of the day I rode right out my “cycling slump.”

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

Bicycle Lawyer Races in the Race Across the West (RAW)

Ben Dodge, the Bicycle Lawyer and RAW

Ultra cyclist and bicycle crash attorney Ben Dodge, will be racing in the 9^th annual Race Across the West (RAW) beginning June 14^th, 2016. For 9 years RAW has attracted ultra cyclists from around the globe to take on the finest and most challenging terrain the Western United States has to offer. The race begins in Oceanside, California and follows the first 928 miles of the Race Across America (RAAM) route, winding through four states and concluding in Durango, Colorado. RAW boasts an incredible, total accumulated elevation gain of 50,000+ feet.

Ben, hailing from Gilbert Arizona, is no stranger to endurance events. He is an Ironman Competitor of 8 times, a Navy Seal Kokoro camp graduate, and founder of Bike Accident Attorneys Racing Team. His solo attempt at this race will be his longest endurance event to date, with a cut off time of 92 consecutive hours. With little to no sleep he will race against seasoned pro cyclists from all over Europe and the USA. Last year only a small handful of cyclists actually completed the entirety of Race Across the West. It is one of the most challenging bicycle races in the world!

RAW takes place in the scorching heat of June and will test the athletes to the very core. Ben will race West to East from the sandy beaches of Oceanside, over the Sierra Mountains and into the sun baked Mojave and Sonoran deserts, eventually ending up on the Animas River nestled in the Rocky Mountain town of Durango.

Ben has been training for months now, routinely setting his alarm to wake up between 2:30am-3:30am in order to squeeze in his daily rides before work. Some of his training has taken him all over the State of Arizona. A few of his favorite rides include cycling from Gilbert AZ to Tucson AZ then continuing to ascend up to the Mt. Lemon Summit (175 miles); Congress AZ to Prescott AZ and back around (110 miles); Gilbert AZ to Globe AZ and back (135 miles), and of course what appears to be a Strava record of 10x up to the T.V. towers of South Mountain Regional Park in Phoenix AZ in a single ride (114 miles).

When asked why he’s competing in this year’s Race Across the West, Ben answered: “A few of my close friends and my wife understand why I’m doing this. But to most people, even other cyclists, I seem crazy. Maybe I am crazy – but to be honest, from my perspective it seems ‘crazy’ not to do it. I’m pumped for this. I can’t wait to toe the line with these cyclists”.

Ben is extremely excited to participate in Race Across the West this year. He hopes his efforts will bring more awareness to cycling safety and cycling advocacy, through his law firm Bike Accident Attorneys, PLC. He represents cyclists throughout Arizona and assists in cases throughout the entire United States.

Follow Ben With Live GPS Tracking + Photos, Videos, and more

You can follow Ben’s race through his law firm’s website and social media pages where his support crew will post updates, pictures, videos, and live GPS tracking. Follow him here:

Live tracking, leader board, and news links are all centrally located here: http://www.ridefarther.com/
Live tracking: direct link is here: http://raceacrossamerica.org/live-tracking.html
Photos & Video: BAA Racing Team FB Page, https://www.facebook.com/groups/BikeAccidentAttys/
Photos & Video: Personal FB Page, https://www.facebook.com/ben.dodge.31
Photos & Video: Law Firm FB Page, https://www.facebook.com/BikeAccidentAttorneys/
Race resources: The main website for RAW may also contain some information regarding news, links, etc., http://www.raceacrossthewest.org/index.html
Race resources: The website with links to the RAW blog, etc. is here, https://bikeaccidentat.wpenginepowered.com/race-across-the-west-raw
Race Resources: Official Race Across the West website and tracking information, http://www.raceacrossthewest.org/index.html.

THANK YOU! A Small Tribute to Those Who Have Made All of This Possible. Love you all.

There are so many who have helped me prepare for this epic journey. Many friends and family will be cheering for me from home and watching a blinking dot for 4 days. I wanted to thank everyone for their incredible support and encouragement. While it is impossible to name everyone, I’ll name a few of my “frequent flyer” types that always seem to be there.

My forever friend. First and foremost I am eternally grateful to my wife (Sonja) who somehow puts up with me and my craziness. I have been told by lots of my friends I must not be easy to be married too due to my adventure seeking mentality – which ultimately leads to a bit of an eccentric and unpredictable lifestyle. Sonja gets me. She knows what drives me. She loves me in spite of my flaws and terrible ideas. She supports my dreams and allows me to pursue adventure. I definitely “married up” when I met her. Without her by my side this RAW attempt would never have been possible.

My son, William is one of my main driving forces. For those who know my little family they know how special he is and how difficult it is for us to even have children. His physical challenges drive me to be a better father, a better husband, and a better person. I strive to live a life where I can leave him a legacy to lean on when his life gets tough. I want him to know he can do hard things. I want him to see that ordinary people can accomplish extraordinary tasks.

My Coach. Of course, I couldn’t have done this without Anna Sparks. My coach, my friend, my mentor. She believes in me, and has helped me reach new heights. She has challenged me and kicked my butt on more than one occasion! Her training, experience, and insights as a coach are beyond tremendous and have been extremely helpful and necessary. However, her friendship and support are priceless. Thank you champ. I’ll be taking you with me out there every pedal stroke. http://www.sparkssystems.net/

My awesome and selfless crew. Thank you for your sacrifices away from your family and employment to suffer along side me. The crew is really unbelievable. They will also lack sleep, work days on end without any real breaks, and of course have to deal with my sorry rear end. You guys inspire me. Thanks for your friendship and willingness to crew. Thanks Dave, Sonja, Bob, Joel, Rob, Anna, and Spencer! http://raceacrossthewest.org/race-roster.html

My Teammates. Not sure how we really formed a cycling team almost 2 years ago now. But somehow we did and there are 65+ members on our team now. They have been a huge support showing up to do some seriously stupid long rides at all hours of the day and night. A few just show up at my house to lend a hand in what ever I am doing to get ready for a team function. They encourage me and drive me to be a better person and a better cyclist. I learn something new from each of them every time I am around them. Love the team. Love the friendships. You guys & gals rock! #BAAracing https://bikeaccidentat.wpenginepowered.com/official-team-page/

Dianna Kinsfather - Nutritionist — Dianna Kinsfather – Nutritionist

Diana Kinsfather. My A+ nutritionist. She provided some seriously important support and education along the way illuminating for me my dietary weaknesses and strengths. She has helped me fine tune a nutrition strategy that works, and works really well. Forever grateful for her time, effort and energy spent on my behalf. Love her feisty nature and her passion for what she does. If I had a question about a product or food she would be all over it with insane research and facts that I would never have cared to even look up. Love her dedication to her passion. Love her showing me all about the rice cakes… feed zone portables baby! Thank you Dianna! https://www.facebook.com/kinsfathernutrition/

Fabrice and Kevin - Cerulean — Fabrice and Kevin – Cerulean

My recovery center – Cerulean. My introduction to Cerulean was through a teammate (Thanks Darric & Brandi!). I’ll never forget my tour of the facility they gave me almost 6 weeks ago. They showed me everything they had, all their cards on the table with every single high tech piece of equipment you can possibly imagine to help an athlete recover. I sampled the cryo chamber and to be honest I was a bit freaked out. -220 degree temperatures in your underwear is a bit scary no matter who you are. lol. I quickly became a fan. After discussing the wide variety of treatments (they call them modalities) you can get as an athlete over there and how beneficial they would be for me as a cyclist, the founder Fabrice, was struck with my desire to attempt this race (RAW). He emailed me the next day and we began working together to increase my preparation and fitness for this epic race. I have been blessed with the opportunity to visist Cerulean 3x a week. Each time I go I get to try the cryo chamber, the hyporbaric pod, Normatech recovery boots, IHT, and the ENG3 NanoVi treatments. I have also used the altitude room and have been tested 2x with their sick metabolic testing equipment to determine thresholds, VO2 max, and a billion other things. In short, Cerulean’s sponsorship of me as an athlete has proved to provide an added boost of confidence as well as physiological increases to recovery and fitness that are simply undeniable. Thank you Fabrice and the whole team at Cerulean! https://www.livecerulean.com/

ENG3 Corp. and the NanoVi. This little gem helps reduce lactate stress in your muscles by 14% in just a 15 minute treatment! A favorite by athletes at Cerulean, the company learned about this race from Fabrice and offered to provide me with a unit to use at home before the race, during the race (best ever) at any resting point, and after the race. The cellular repair is amazing. As impressed as I am with this device and the effects of it, I am so impressed withe people behind it who were so kind and gracious to reach out to me and give me a boost for this race. Thank you Rowena and ENG3! You guys amaze me. http://eng3corp.com/

Paraic - Cyclologic — Paraic – Cyclologic

My Bike Fitting Experts at Cyclologic. Paraic and Barry are simply the best. Check out this article to learn more about their high tech fit studio. Beyond making every fine tuned adjustment for me for this journey, it is common for Paraic to check in on me at all hours of the night to see how the latest adjustments are holding up and if anything has changed. He knows his stuff inside and out and always adapts with my crazy suggestions or desires. Love this bike fit studio and the friendships gained from them. They have enriched my life and provided confidence and encouragement on top of their already excellent bike fitting services. Thanks guys at Cyclologic for going the extra mile! Plus it is always good to learn new slang in my own language… you guys crack me up something fierce. lol http://www.cyclologic.com/fit/

My local bike shop Two Wheel Jones. Of course, where would I turn for help in ordering parts, tune ups, or even buying my bikes to begin with? TWJ Gilbert of course. Thanks Larry and the crew at TWJ Gilbert for the super sweet Focus bikes and excellent mechanic skills on my bikes. Super sweet adaptions to the bikes and some custom gearing. Love our friendship and the race ready prep provided. Will be epic and likely “mechanical problem” free due to your help. http://twowheeljones.com/

…

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

12.5 Mile Swim Around Key West

Have you ever considered swimming around an entire island? I haven’t. Sounds fun though, right? We think so! Tabitha Thornhill Jones, a teammate of our Bike Accident Attorneys racing team (#BAARacing) is entered into this epic swim race around the island Key West off of the southern tip of Florida.

The race starts 6:30a EST tomorrow Saturday June 4th. Tabitha is an awesome swimmer with a big heart and a healthy dose of determination. She will do well. She has trained for months logging hours and hours of open water swimming in nearby Arizona lakes as well as too many pool sessions to count. She is ready for this.

Although there are athletes who compete in this race on a relay team, Tabitha is going for it solo! As a solo swimmer you have 8 hours to complete the swim distance of 12.5 miles around the island. All swimmers have a support vessel (usually a friend or family member in a kayak) alongside you at all times. This race started back in 1977 and has continued to this day as one of the more epic swim races in the country. Athletes from all over the world flock Key West to make an attempt to swim around the island.

Wishing our teammate and friend Tabitha the best of luck tomorrow. Go get it girl!

More information about this race can be found here: http://swimaroundkeywest.com/

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

RAAM RACE CREWS: Athletic Support by Vic Armijo

Once again, Vic Armijo provides invaluable information about racing in RAAM or RAW and the role of the support crews. This originally appeared on January 22 here: https://www.facebook.com/groups/523225327828742/permalink/579227618895179/. It is Published and re posted here fro archive-ability and reference material for any future RAAM/RAW racers and crews. All photo credit goes to Vic Armijo as far as we know.

RAAM RACE CREWS: Athletic Support, by Vic Armijo

“The support plan for a RAAM rider to bicycle from the West coast to the East coast has been developed and refined over these past 34 years and has arrived at a basic formula. First a rider needs a crew consisting of six to ten people. Most crews are made up of friends, family and fans. The first requirement is to be someone able to keep a positive attitude under stress. Friendships have been made and ended on RAAM crews and more than one RAAM assault has fallen apart due to bickering within the crew. Few crew members are paid and all are required to be able to subsist on fast food and coffee, be able to get very little sleep while sitting up or traveling in a moving motor home, and be a combination driver, navigator, cook, mechanic, nurse, psychologist, family therapist and be willing to get up before dawn so that when the rider is ready to roll, all vehicles and all crew members are ready too. A member of one crew commented, “I tell people back home in Austria I am coming for RAAM and they say ‘Ah, you are going for a holiday in America.’ Right! Twenty hours of working a day, sleeping while bouncing in the RV. Yes, a real vacation!”

THE ROLLING STOCK

Each crew will have a follow car as required by RAAM rules. It stays behind the rider for the vast majority of the time, and is required at night. The follow car is usually a mini-van, SUV or station wagon. Most crews will have a second car to serve as back-up should the primary follow car have a problem. And the second car is used for speeding ahead to get groceries, supplies, check position of other riders, do laundry etc. Then there’s the motor-home; a place to prepare meals for the rider and crew and a place to sleep. Usually there’s at least one crew member taking his/her sleep rotation in the motor home. When I crewed for a rider in ’06 my job was to drive the RV. In that motor home rode the rider’s mother who had among her many jobs was the task of cooking for him and us. So we referred to the motor home as “the mother ship,” a term often used by other RAAM crews.

JOB DESCRIPTIONS

Most RAAM crew members have many jobs and will often rotate. There needs to be two to three people up to the task of driving the follow car, one of the most intensely demanding jobs in RAAM. Imagine how mind-numbing it is to drive on the shoulder of the road at 15 to 20 miles per hour while dodging road-side debris AND paying close attention to the distance between the follow car and the rider—running over your rider is generally frowned upon—but it has happened. Sitting shot-gun is the navigator/rider feeder. It’s the front seat passenger’s job to keep apprised of the route for at least the two or three turns ahead—missing a turn is time-consuming and frustrating, especially for the rider. The navigating job is much easier these days with GPS systems. The RAAM organizers make available to all teams a complete track of the route that can be downloaded into a lap-top. One crew told me that their lap-top GPS setup is their primary navigation method; the route book is only for back-up.

The “feeder” job is being the one who hands off water bottles to the rider, takes back the empties, hands up a rain-jacket when needed and is there to listen when the rider drops back with a question, or food order, etc. And finally, the front-seat crew member mans the sound system. Many follow cars have roof-top speakers hooked up to an I-Pod. In the ten years I’ve spent following RAAM I’ve heard everything to current US pop hits to Slovenian folk music blaring from the roof of follow cars.

A rider also needs a mechanic to keep the bikes tuned and always ready. Modern bicycles are very well engineered and so the 3,000+ miles of RAAM isn’t really that much of demand on them, that is if all goes well. But on RAAM a smart crew is prepared for any eventuality, so a stock of parts and tools is a part of any well prepared rider’s plan as is at least one crew member with bike mechanic skills.

Many other riders use a PA system as described above, while others merely use an I-Pod, but per RAAM rules, they can only use one ear-bud, the other ear must be open to hear approaching cars. Some crews use wireless intercoms between the rider and the follow car; some can also play MP3s AND the follow car can patch it through a cell phone so a rider can talk to family and friends while riding. Cool! Most crew’s outside sounds system are also equipped with a P.A. so that his crew can call out which way to turn or to offer encouragement or report on the whereabouts of other racers of concern. The workload within the follow car can be intense. Our ’06 crew referred to the follow car as “the pressure cooker.”

Those crew members not in the follow car have plenty to do too. With six to ten people to feed, clothe and (occasionally) shower there’s always a hunt for the next grocery store and laundry-mat. RAAM crews have a fondness for Mall-Wart, just about anything a crew needs is there in one place, usually including a gas station. Fast food places are popular—even among those crew members who normally don’t eat the stuff—in many parts of the route there’s simply no choice. Or if there are local restaurants, you never know if they’ll be good (or safe) or if their service is fast enough for a RAAM crew. The best thing to say about RAAM and fast food is that you know what you’re getting; the Subway sandwich or Quarter Pounder you got in Arizona will be pretty much the same as the one in Ohio.

For the first 54 miles of RAAM the riders must ride without a support crew. And sometimes when passing through cities during heavy traffic, a crew may pull off and let the rider go on alone so as not to block traffic with the follow car. In these instances a road-side hand-up is the only way for a rider to get a feed or water-bottle.

Along the RAAM route there are a few Time Stations where the station staffs have recruited local hotels or health clubs to provide the use of shower facilities. Those stations are among the most popular next to the ones that serve up barbecue! The station in Congress, Arizona, where it was in the high 90s, had a small wading pool set up this year. Ahhh, refreshing!

HOUSEHOLD RULES

It is vitally important that a crew keeps everything clean, tidy and organized. With so much equipment and so many people traveling such close quarters that can be a challenge. The primary rule for crew members is “do it now.” Used a flashlight? Put it back where it goes the moment you’re finished with it. That 5mm allen wrench you used at that last stop? Back in the tool box it goes and not in your pocket. Would you want to be the one to tell your rider that his finicky derailleur can’t be fixed ‘cuz you can’t find the right tool? Made sandwiches for the crew? Clean up the spilled mustard and put away the bread now so that messes don’t accumulate. And the “do it now” mantra applies to crews’ personal business too. When there are showers, use ‘em. Someone’s fetching dinner? Order something, even if you’re not hungry, you can always eat it later. If there are a few minutes of down time and you need to call home, do it. The one thing that can always be counted on in RAAM is that any plans, not matter how carefully made, will be altered many, many times

Last, but not least, the crew members not currently in the follow car are a rider’s own built in fan club. Sometimes the best thing that they can do with their time is to be at the side of the road cheering on their rider as he or she passes.

Whew! That all sounds intense, doesn’t it? Now realize that there’s much more time before and after the time spent actually racing RAAM. Most crews will arrive at the start in Oceanside two or more days before the start. There’s much to do there, roof light systems must be installed, RAAM required stickers and sponsor stickers need to be applied to the vehicles. Many of those vehicles are rentals, so those must be picked up. Often the crews will remove the third seat from the follow car vehicle, but that seat needs to be on the East coast when the vehicle gets returned to the rental agency. So RAAM offers a freight service, they take a big U-Haul to the finish packed with luggage, back seats and anything else that a crew needs but doesn’t have room for.

Then there’s inspection. All vehicles are checked over; all lights, brake lights, turn signals must work. All drivers need to be insured. Follow car light systems are checked. Each bike and all spare wheels must have specifically placed reflective tape. Anything left undone found by the inspector must be corrected before the start.

Another task that must be done before the start is to organize all the supplies and equipment. There’s a huge list of things that need to always be at hand; the rider’s food, bike shorts, jerseys, tights, rain jackets, arm warmers, tights, gloves, eyewear, toilet paper, baby wipes, bike parts, tires, inner-tubes…it goes on and on. Plastic tote boxes and drawers are very popular with RAAM crews—nearly every RAAM follow car will have them.

Any rider who finishes the Race Across America is a hero. Heck, any rider with enough confidence in his or her abilities to even enter is a hero. But none of them, not the winners or even those who pull out partway could get very far if not for the hard work and sacrifices of their crews. Any, and I mean any RAAM finisher will be the first to agree with that statement.”

-Vic Armijo

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

SHERMER’S NECK: RAAM’s Own Unique Malady. By Vic Armijo

Ultra Cycling has it’s own set of interesting problems. The one feared by many is called Shermer’s neck. The best write up I have ever seen was written on a public Facebook post in the RAAM Ultra Cycling forum by the amazing Vic Armijo. In an effort to retain this great knowledge and his experience I have republished his post word for word in this blog. Now it can be preserved and archived for any ultra cyclists who want to learn from this great depth of Vic’s experience. **All photo credits to Vic Armijo and appear originally posted in his post.

SHERMER’S NECK: RAAM’s Own Unique Malady
By Vic Armijo

“We’re all familiar with eponymous diseases; that is, those that are named after a person. Baseball legend Lou Gehrig, “The Iron Horse” is possibly more known for “Lou Gehrig’s disease, the commonly used term for the debilitating disease amyotrophic lateral sclerosis that ended his life, than he is for his prowess as a hitter or for his long and illustrious career. Alois Alzheimer,a psychiatrist and neuropathologist who accomplished many things in his professional life will always be associated with the disease that bears his name. And then there’s Shermer’s Neck, a condition unique to UltraCycling in which after days on the bike the racer can no longer hold up his or her head. The condition is named for Michael Shermer, who in RAAM 1983 became the first recorded sufferer of the malady.

13254511_10209446957317091_1005201519610598596_n — MICHAEL SHERMER. He was one of the original four racers in the first RAAM 35 years ago (he’s shown here as an honored guest at the 30th RAAM), he’s an author, publisher and renowned speaker, “But I swear in a hundred years the only thing I’m going to be known for is this damn bad neck!” Photo Credit: Vic Armijo

These days Shermer is a renowned science writer, historian of science, founder of The “Skeptics Society,” and editor in chief of its magazine “Skeptic,” a publication focused on investigating pseudoscientific and supernatural claims. “But I swear in a hundred years the only thing I’m going to be known for is this damn bad neck!” he said in a 2011 interview, “I’ve written ten books, I’ve done all of these things and none of it matters but the fact that my neck went out!” Shermer described the condition,” It’s a collapse of your neck muscles and you can’t hold your head up. It’s fatigue pain. It hurts to lift your head so you drop your head—you just can’t do it.”

Over the years many RAAM and RAW racers have suffered from Shermer’s Neck. Some have ended their race, while other have propped up their heads through mechanical measures, “The guys have all developed techniques to hold it up; props, braces and pulleys and posts,” Shermer noted, “I wish I would have had that—I could have finished. I just kept holding my head up with my hand.” Some racers have done well despite a bout with Shermer’s Neck. Alan Larson won RAAM 2004 while wearing a brace during the latter miles. More recently Alberto Blanco rode to 4th place in RAAM 2011, riding over half of the race in a brace cobbled together out of a roof-rack wheel holder and lots and lots of duct tape.

What physically happens when a rider gets Shermer’s Neck? There are varying opinions, just as there are varying symptoms. Some describe it as being quite painful, which leads to the opinion that it is simply muscle fatigue, while others report no pain, just the inability to hold up the head, which lends credence to the theory that it is nerve fatigue—that the muscles are no longer receiving the signal to contract. Veteran of ten consecutive RAAM’s Gerhard Gulewicz holds the latter opinion. For his first seven RAAM’s he’d been immune to it, but then did not finish RAAM in 2013 and 2014 due to Shermer’s Neck. In a pre-RAAM 2014 interview he described his 2013 experience, “It was two weeks before it was better. Nobody could tell me why. It does

MISERABLE MARK. Mark Pattinson is usually one of the most jovial racers on the road. He wasn’t particularly cheerful on this night. Photo Credit: Vic Armijo

not hurt. The only thing that you can’t do is bring your head up. No pain. Nothing. It is crazy. No impulse to the muscles. You can do nothing. You are lying down and you think ‘Oh it is better.’ But sit up and…” he concluded his statement by flopping his chin to his chest.

To learn more about the physical causes of Shermer’s Neck I contacted someone whose racing background and medical background give her a unique insight; 2014 winner in the women’s Under 50 category, Dr. Janice Sheufelt, MD, who qualified her input by saying, “This is such a fringe type of problem. It’s not like there’s research on it.” She offered this opinion on the painful variety of Shermer’s Neck, “The neck muscles can still contract but are so inflamed and swollen—that’s what’s causing the pain—and your brain won’t let you continue. When you have pain your brain won’t let you contract those muscles. It’s ‘No! That’s what’s causing the pain and using it will only make it worse.’” As for the non-painful variety, Dr. Sheufelt said, “In this type I don’t agree that it is a nerve problem; the muscles are just positively unable to contract any more. It doesn’t hurt. The nerves are still firing—they’re still telling the muscles to react—but the muscles can’t respond. No muscle can contract indefinitely.”

13217313_10209446960877180_3506188906918059081_o — “PROBLEM SOLVED” – When Jim Rees arrived at the Camdenton, Missouri time station during RAAM 2008 he was wearing a soft neck brace that obviously wasn’t helping much. His crew was there waiting with this brace that they’d made from PVC tubes. Rees tried it on and exclaimed, “Problem solved.” Indeed, Rees continued on and finished in 11 days, 8 hours and 18 minutes. Photo Credit: Vic Armijo

Sheufelt further explained that in her opinion there’s not much that can be done physically once a rider has full-blown Shermer’s Neck, that time off the bike is the eventual means to recovery and that prevention is the best tactic. “I’ve seen UltraCyclists using aerobars in a low position without spending adequate training time prior. If you maintain a position that you body isn’t trained for, if you don’t change position, if you don’t move your head around, if you have that constant neck extension, those muscles can’t maintain that constant load. At some point they’ll just give out.” Gulewicz expressed much the same opinion prior to RAAM 2014, “It was coming during Kansas. I think it was the position of the bike. I was very low with a lot of headwind and I put my head down and then it starts.” Key too is recognizing if a racer could be prone to it. Sheufelt elaborated, “When I was preparing for RAAM some people told me it seems that Shermer’s Neck is more common in people who have had a previous neck injury—someone who has had a whiplash, an accident or some time of neck trauma is at higher risk and perhaps should work with a physical therapist beforehand. A lot of that can be worked out with good physical therapy for three or four months ahead of RAAM.”

Can training exercises prevent Shermer’s Neck? Both Sheufelt and Gulewicz are skeptics on this. Sheufelt said, “Using weights on your head or exercising and doing repetitions with weights on your head, I’ve read, is not going to help. It’s not how strong your muscles are, it’s the overall duration of just asking them to contract.” And Gulewicz said, “If you train your neck muscles too much then this is also a problem. You have to keep your body balanced. If you develop one muscle more and one less it makes no sense.”

13227610_10209446942596723_5794686061769366128_o — NON-AERO BARS. When Paul Danhaus developed Shermer’s Neck in RAAM 2009 his crew cleverly mounted a second set of aerobars, turned them upward and affixed a pad on which he could rest his chin. Danhaus finished. Photo Credit: Vic Armijo

Success in RAAM is all about preparation. Smart riders, even those with no history of Shermer’s Neck, bring one of the previously mentioned devices along. “Some riders think ‘That won’t happen to me!’” Sheufelt said. Gulewicz agreed, saying this about his first bout, “I could not believe. You see different people have Shermer’s Neck and think ‘This cannot happen to me,’ and then there you are.” Over the year’s we’ve seen several effective means of keeping a Shermer’s Neck afflicted racer on the road. The most common method is a harness that utilizes a sort of backpack with a strut that extends up and over the rider’s head. A cord or strap then hangs downward and is attached to the rider’s helmet. Neck braces are common too, though the soft ones commonly used for whiplash victims don’t really provide enough support—the rider’s head will compress the soft cushion and flop down. The hard-shell braces that are used by ambulance personnel when transporting someone with a suspected neck injury are much more effective, but are also very uncomfortable. The third common method is to create a surface on which the rider can rest his or her chin. We’ve seen cans taped to handlebars as did Gulewicz in 2014, and in 2009 Paul Danhaus finished RAAM with his head propped up on a set of aerobars that had been rotated back with a makeshift chin cushion attached to the highest point.

RAAM racers are beyond dedicated. Each year they come to Oceanside intent on reaching Annapolis knowing full well that along the 3,000 miles they’ll surely suffer saddle sores, sunburn and blisters, they’ll ride through scorching desert heat and freezing alpine cold, will likely be rained upon, will endure –shall I say—digestive issues and yes—there’s a chance that their neck muscles may scream “Enough,” bringing about the choice between quitting or carrying on in a brace or harness. Shermer’s Neck is just one of the many challenges faced by the participants in the World’s Toughest Bicycle Race.”

13173680_10209446943716751_8514519109696468865_n — CAN IF YOU CAN’T. Another common remedy is to attach some type of can to the handlebar to act as a chin rest. Gerhard Gulewicz took this approach last year. Photo Credit: Vic Armijo

-Vic Armijo

Original write up posted in the RAAM Ultra-Cycling Forum, and expertly written by Vic Armijo. All photo credits belong to Vic Armijo as well. Thanks Vic for the great insight and education! Original Source: https://www.facebook.com/groups/523225327828742/permalink/630594193758521/

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

RAAM Follow Vehicle: Life Support System by Vic Armijo

This post was taken from an excellent article written by Vic Armijo the Facebook group for Ultra Cyclists and RAAM racers, see the source link below. The article is very insightful regarding the follow vehicle and everything relating to it. I copied and pasted it here in its entirety so it can preserved and re-ready later by myself and my crew. Excellent and well written – thanks Vic!

Source: https://www.facebook.com/groups/523225327828742/#

RAAM FOLLOW VEHICLE: Life Support System
By Vic Armijo

Think of RAAM and the first image in your mind is one of a racer pedaling just ahead of his/her follow car with the loyal crew inside ready to take care of his/her every need. A RAAM follow vehicle serves multiple purposes (navigation, feeds, mechanical support, etc.) for the riders and is indispensable. Though much of the information shared here applies to multi-rider teams as well as solo efforts, it’s focus is on solos. A future write-up will address the concerns and challenges unique to multi-rider teams.

As stated in the RAAM rulebook (http://tinyurl.com/zkq3ghh) a solo or team needs to have a minimum of two support vehicles. One of these will generally be in direct-follow mode behind the rider during the day (except in certain sections as per local municipal or law enforcement where “leap-frog” support takes over) and must always be in direct-follow mode after 7:00 pm local time (rule #650).

YOUR PAPERS PLEASE
Before departing from Oceanside every vehicle to be used by a crew must undergo inspection. For rented vehicles the RAAM Officials will need to see the rental agreements. All registration and insurance on the vehicles (rented or owned) must be current as do the licenses and insurance for all of the drivers.

RAAM Officials also check the lights, turn-signals, hazard lights, brake lights, head lights and horns of all vehicles. They also want to see the required amber roof lights, the required RAAM rider number on all four sides of the vehicle, all of the RAAM-required stickers and the slow-moving vehicle reflective triangle that must be in place when in follow mode.

MAKE AND MODEL
Over the years we’ve seen a number of different models of cars and trucks used as follow vehicles; from Cooper Minis to Sprinter Vans and Lincoln Navigators and everything in between. A compromise between maneuverability and sheer interior space seems best, with mini-vans best fitting that criterion. Among the many models that serve well are Honda Odysseys, Toyota Siennas, Kia Sedonas and Nissan Quests. But the most popular by far seems to be the Dodge Caravan or its nearly identical Chrysler sibling, the Town & Country. They’re roomy, their 6-cylinder engines have plenty of zip and unlike some of the others listed the window on the right-side slider door opens, making it possible to do hand-offs from the back seat. But perhaps the best feature of the Caravan/Town & Country are the “Stow & Go” rear seats that can fold completely away into the floor, making it easy to configure the inside to accommodate equipment, storage boxes, bikes or a make-shift sleeping area (the Nissan has a similar capability). For all of the same reasons the Caravan/Town & Country is the preferred choice of vehicle for RAAM Media. And no, RAAM isn’t sponsored by Chrysler Motors—but if any of you out there know any of their executives….

INTERIOR DESIGN
Outfitting the follow vehicle is an exercise in organizational skills and creativity. For the rear where the food, parts, spare wheels, rider’s clothing and such will dwell plastic tote boxes and drawers such as those found at Kmart, Walmart, etc. serve well. They’re also relatively inexpensive, so many RAAM racers simply discard them at the finish—just give them to the RAAM staffers in Annapolis and they’ll see to getting them to a worthy local charity. We’ve also seen many follow vehicles outfitted with storage and sleeping platforms built from plywood and/or PVC tubes. These are especially useful for crews doing RAAM without a motor home. With the time and effort needed to construct these set-ups they’re usually found only in vehicles owned by the rider or a crew member since time always seems to be in short supply once the racer and crew get to Oceanside. Some may say, “We’ll build our set-up beforehand for a specific make and model of car and then just rent one of those.” Great in theory, but not always in practice. Many times we’ve witnessed a real-life version of the famous “Seinfeld” scene where Jerry is told at the car rental counter that they don’t have his reserved car;
Jerry: But the reservation keeps the car here. That’s why you have the reservation.
Rental Car Agent: I think I know why we have reservations.
Jerry: I don’t think you do. You see, you know how to ‘take’ the reservation, you just don’t know how to ‘hold’ the reservation. And that’s really the most important part of the reservation: the holding. Anybody can just take them.”

SHOTGUN!
The front seat is sort of the command center. The driver needs to concentrate solely on driving (duh!), leaving many crucial tasks to the front seat crew member. He/she will be the one who communicates with the racer(s) either via loudspeakers on the vehicle or by radio, will hand off food and hydration and hand off or retrieve clothing articles—though if there’s a third crew member in the back seat the hand-offs are often easier for that third person since the supplies are usually in the rear of the vehicle. The front-seat crew member will usually be the navigator. Unless a techno savvy crew member has set-up a turn-by-turn GPS track on a computer or tablet, the navigator needs to be constantly referring to the route book and at all times must know their position in the book. A dashboard mounted GPS to be essential as it will tell you the upcoming street or highway name long before even the most eagle-eyed can read a road sign. It’s not recommended to use a phone for this function either unless that phone is definitely not to be used as a phone as well—you don’t want to interrupt this function with a phone call and end up missing a turn will cost you and your rider time and will irritate the rider.

Along with the GPS there are other electronic bits that need to be kept charged as well. With most front seats have more than one accessory plug most crews will connect an inverter (converts 12v auto power to 110v household power) to one of the extra ones to charge lap-top computers, camera batteries, etc. If an inverter is deemed essential we urge you to get a good one and be sure that it has ample wattage to handle whatever equipment you need to power. We’ve seen the cheap and underpowered ones fail (or burn up!) all too often.

RACK ‘EM UP
Most RAAM riders will bring along at least two bikes plus one or more pairs of spare wheels. There are various solutions to stowing this equipment. Crews with large vehicles often just shove the bikes and wheels inside, while others use a roof rack.

A roof rack takes up otherwise unused space and can also accommodate a cargo box to add even more storage space. But roof racks have many drawbacks as well. The bikes are up in the wind getting coated with road grime and worse—we once saw a dead seagull wrapped around a seat-tube adhered in place by its innards that had become outtards. Roof racks can be time-consuming and awkward to load and unload and with that awkwardness comes a greater likelihood of making a mistake. We’ve seen the aftermath of a few bikes and wheels coming off a roof rack. Finally, with a rented vehicle comes the question of what to do with the roof rack at the end. Many crews disassemble their roof rack, box it and ship it home. Hitch racks, being lower to the ground, are easier to use than a roof rack. But again, at the finish you have a heavy and expensive piece of equipment that needs to be transported home.

Another solution is to use a rear trunk rack, which has many advantages. With a trunk rack the bikes are low to the ground, making them easer and quicker to load and unload. The bikes are also out of the wind. Lastly, trunk racks are cheap enough that many RAAM crews discard them at the end, and again, RAAM staff will accommodate donating a trunk rack to a local charity.

LET THERE BE LIGHT
Per the rules, at night a RAAM races must ride with a headlight that provides a minimum of 70 lumens and a taillight with a minimum of 70 lumens. RAAM rules further state that at night the rider must be no more than 50 feet in front of the follow vehicle, the intent being that the rider remains within the light beams of the vehicle’s headlights.

That sounds like plenty of illumination but consider that the racers will ride mostly on the shoulder of the road—you know, there with all of the road debris, broken glass, road-kill and some items that defy explanation. Wouldn’t some extra light to help avoid all this is a good idea? That’s why many follow vehicles are equipped with added forward lighting. Some use lights meant for off-roading and others use banks of LED’s. In either case they usually mount them low to maximize their illumination of the road surface and where they won’t shine into the eyes of oncoming motorists.

SOUND ADVICE
For much of RAAM’s history external loud speakers were the means of communication between the racer and follow car and they also delivered the racer’s favorite music to help him/her while away the miles. Then in recent years came wireless systems that let the rider wear a small earphone (only one per RAAM rules) and microphone and not only be able to converse with the crew, but have music and even phone calls patched into the system as well. An added plus is that the folks that live along the RAAM route don’t get blasted with music or commentary in some foreign language at all hours. Oddly we’ve seen some crews revert back to loud speakers. But in either case, communication with the rider is valuable in meeting his/her needs and in keeping their minds occupied. Besides playing music it’s common for the crew to do things like read the rider his/her local newspaper, play the audio of sitcoms, play comedian performances or even read the commentary from RAAM Media…that last one is probably best reserved for just before a sleep session. wink emoticon

Best Bike Fit – Part 2

As promised I’ll share my experience with my professional bike fit at Cyclologic in Scottsdale Arizona. I have experienced numerous fits from various friends (a.k.a. the “Bro Fit”), bike shops and fit studios. All are so different in their approach, experience, technology, professionalism, and price. Why do you need a bike fit? See my previous blog post.

In my opinion, the best fit you can get is the one where you maximize the years of experience combined with the technology used by your bike fitter. Find a bike fit studio, or bike shop that has years of experience and utilizes the latest technology. Then pay for the most expensive one within your budget. I know that more expensive is not not always better. However, in the bicycle industry there is an unfortunate and pretty reoccurring correlation that the more something costs the better it just may be. Case in point: A mountain bike at Wal-Mart vs. a Mountain Bike at your local bike shop. Most local bike shops don’t even carry any stock bicycles that are in the Wal-Mart price range because it costs too much to compete with Wal-Mart’s corner of that market share and bulk pricing. Meaning, that the cheapest mountain bike in a typical local bike shop is usually already several grades higher in quality and brand than what Wal-Mart can even carry. There lots of other examples as well such as cycling apparel: the freebie cycling jerseys you get when registering for some races are often the most uncomfortable and worst fitting fabrics on the market. They are massed produced usually at a cost of $30-$50 per piece. Then you can buy a high end cycling jersey for $120+ and everyone can feel the difference. Once again, the price is not always the main factor in finding good quality services or products in the bicycle industry, but I submit to you that it should be considered. If priced too low I would wonder how good the quality really is…

Lets move on to my bike fit experience at Cyclologic in Scottsdale Arizona. In preparation for RAW I knew I would need to get fit to my bike with such precision that mentally I would not want to worry about fatigue, pain, numbness and discomfort due to my bike fit alone. Of course, even with a perfect bike fit these can all be problems we face while participating in ultra cycling events. I remember last year in my LOTOJA race (204 mile road race from Logan UT to Jackson WY) I ended up with numb hands for several weeks. I get that sometimes this happens regardless of our bike fit. BUT I also get that with a good bike fit these problems can be significantly reduced, prolonged, and in some cases eliminated. So finding an excellent bike fit was the top of my priority list.

I asked around in the cycling community for recommendations on where to get a good bike fit. I received so many different recommendations it became clear that many of us simply go where our friends have been and call it good. What’s wrong with that? Nothing. For most of us that is just fine. I still know too many cyclists that haven’t been fit at all to their bikes. They are either already riding with more pain, discomfort, etc. than need be or that pain is right around the corner for them! As mentioned before, a bike fit can prevent some serious injury to the knees and lower back especially. The longer you ride your bike without being professionally fit to it the more you risk serious injury. Cycling injuries to the lower back often show up slowly over time. Then one morning you simply can’t get out of bed! This has happened to me and many of my friends and has been directly attributed to poor bike fits, as well as poor stretching, flexibility, and core issues. A topic we will discuss in a separate blog.

So yeah, going where your friend’s have gone is far better than not getting a bike fit at all! The quality of many bike shops are all pretty equal depending of course on their technology, etc. I’m a big fan of supporting our local bike shops. In fact, I have been several times over to a local bike shop here in Gilbert AZ called Two Wheel Jones. They have the Retul bike fit system which utilizes some pretty sweet technology that takes lots of the guess work out of the bike fit. Loved it. I used them to fit me to every road bike, CX bike, and Mountain bike I have ever owned. Basically every bike I ever owned.

When shopping around for a bike fit be sure to run away if there is no technology used. Advancements in the bicycle industry have come so far that if your bike fitter is relying solely on a string and a set of wooden measurement sticks then you are gambling with his/her best guess as to what your body is doing on the bike. Lasers, and other technology has seriously improved the old fashioned methods into a finely tuned science. Don’t cheat yourself out of this great experience, if your bike fitter whips out the old string and weight thingy then run out the door and find a new place.

One common recommendation I seemed to get when asking for referrals for the best bike fit came from an elite group of cyclists. These cyclists take their cycling seriously. Many of them were, are, or will be professional cyclists. They compete on the highest level where every pedal stroke needs to be efficiently maximizing their power output, where every aerodynamic advantage is employed and maximized. These cyclists are the kind of athletes who appear regularly on the podiums of national and international races. Their opinion carries a bit of weight for me, especially as I considered where I ought to find the best fit for RAW. One of these individuals is professional female cyclist racing for Visit Dallas DNA Cycling team, her name is Anna (Sanders) Sparks. She is my cycling coach and happens to live here in Arizona. She made it sound like it was a no-brainer to go to Cyclologic and that all the really good cyclists go there.

I did a little research. I was impressed. Called up and set an appointment for myself and for my wife. I was shocked to find out that my bike fit appointment would be somewhere around 3 hours long. I remember thinking, “what on earth can take that long?” Trusting in all of the elite athletes who have been there and swear by it, I was easily and overly excited about my appointment that I didn’t care if it took 3 hours. In fact, by the time I was done it had actually taken a total of 4 hours. The time flew by so fast that I didn’t even realize that it took so long.

The Cylologic Bike Fit Process:

Barry at Cyclologic Making Fine Tune Adjustments to my Bike for RAW – Fabian Cancellara Wall Mural

Right when I walked in the door I knew I was in the right place. There were signed jerseys and pictures all over the wall of professional cyclists. Most notably, the Trek Factory racing team contracts with the founder of Cyclologic Paraic McGlynn for his expertise in fitting their team. So in the fit studio is a sweet wall sized mural of Fabian Cancellara on a track somewhere in Europe with Paraic and his team closely monitoring Fabian’s every move with each passing lap. Such a cool vibe.

Paraic is an Irishman and his accent will instantly lift your spirits. He’ll tell you that the best way to pronounce his name is “Pork.” He has a grand sense of humor and when speaks he speaks with absolute authority in his opinion. He never seems to second guess many issues and his experience is so vast and deep that when he recommends something it is hard to think its a bad idea. Paraic has surrounded himself with a great team of experts all trained by himself. Most notably in my opinion is Barry.

Barry runs the main fit studio in Scottsdale and chances are if you book a fit you will deal mostly with Barry. He is the man. He is also funny, kind, and very knowledgeable. One of my favorite memories of my bike fit experience is watching Barry and Paraic work closely together to problem solve some issues with my bike fit and brain storm together for potential solutions. There is a an admirable humility about Barry. He is also a perfectionist in all the small details. This is exactly what you want! The two of them are quite a team.

My bike fit started with a comprehensive interview. I didn’t even get on my bike for at least 45 minutes. This interview was very comprehensive. I was asked about all sorts of things – none the least were any injuries. As part of the interview process you go through a static and dynamic foot analysis. This helps them identify where power is actually being applied to the pedals in your pedal stroke, shoes, etc. They don’t guess on cleat alignment, what shoes you need, or any special sole inserts; they test for it and then fix it right there in your bike fit. Very cool.

Also a part of this interview process was a general physical assessment. Here the bike fitter undergoes an assessment of a cyclist’s flexibility, asymmetries, strengths and weaknesses providing the necessary information to define what bike position your body can tolerate. The physical assessment is critical in creating a safe, appropriate position for cyclists and triathletes of all levels. It would be impossible to conduct an accurate Cycling Analysis without a good understanding of any potential physical limitations. They had me lay down on the floor and also in a standing position undergo several stretching and flexibility exercises. They were able to identify whether one leg was longer or shorter than the other. Whether or not either leg, shoulder, back, etc. had injuries or flexibility issues preventing me from even attempting certain positions later in the fit. This physical assessment became the back bone of what my personal body needed on my bike. It was entirely custom to me. And not just to me, but to that version of myself then. My flexibility and injuries can take different forms throughout a cycling season and so my bike fit can and should change as well depending on these issues.

A perfect bike fit can also vary depending on the race you are getting fit for. Shorter sprint type races can allow for more aggressive positioning. A longer endurance style of ride will likely change the optimal bike fit position, especially if you add aerobars. All of these variables are considered with a high degree of professionalism and years of experience.

After you complete the interview and physical assessment then you are invited to get on your bike and pedal. They take great care to place your bike on their own bike stand and trainer with lasers and cameras pointed in just about every direction at you so they can capture some baseline data. While you pedal its hard to not look over you shoulder at their wall of giant t.v. screens mounted on the wall which show the various angles and live data capture as it happens. This baseline test basically shows your current bike fit, cycling efficiency, and much more. The video and all other data are captured and used again over the next several hours of your bike fit.

It’s probably important to note at this juncture that Paraic and Barry are just two grown up men who still love to play with and develop their own toys. They love their job so much because they still get to try out and develop new tools, technology, and bike fitting toys every day. The technology in their fit studio is largely proprietary to just them. They developed it themselves for use by them in their fitting process. Almost everything you see including some of the software and hand tools used during your bike fit was all developed by them. In fact, they were joking about one of the tools that Paraic had developed really didn’t work at all so they were looking forward to some time to try out version #2. They also joked about their software changing every couple of months and that it may even crash on us during my bike fit. Proud to report that there wasn’t even a hint of any glitches or problems with their software, tech, or tools during my bike fit. In fact, it was exactly the opposite. Everything was simply amazing and impressive. They are using top of the line sensors, computers, cameras, lasers, software, and tools that they develop because they know what they need for the perfect bike fit. If it doesn’t exist yet then they make it. If whet they make isn’t good enough for their standards then make another version of it until they get perfection. This contributes to the absolute epic and astounding atmosphere of their bike fit studio. You can literally feel how cool it is in there.

OK – back to the bike fit process. After the baseline data capture they start pointing out to you all of your flaws in your prior bike fit, cycling style, efficiency, pedal stroke, positioning, etc. on one or more of the giant t.v. screens. The video play back of yourself pedaling from different angles can be a bit embarrassing or you could just roll with it and learn from it. They are kind and professional in their assessments of your good and bad cycling habits. As far as I was concerned I felt like anything they could recommend was something I would immediately implement and change.

While looking on the giant screens they start pausing and rewinding the video so quickly and flawlessly to get your pedal stroke at a certain point, then start clicking around and drawing lines, measuring angles and lengths all with their software. It was fascinating to watch. Simple and second nature for them, but brand new and amazing to me. Very cool to watch them work and figure out where to start making changes in my fit.

Then the work began. They would start by changing 1-2 things at a time and usually by 1-2 mm at a time. Then have you jump on the bike and capture data again, and again, and again. Each time analyzing the data, angles, measurements, etc. for the optimal setting for me.

One of the coolest things to watch in real time while pedaling during a data capture is the saddle pressure device they have. They place this thin seat cover on your saddle and have you pedal. This seat cover captures the pressure of your butt on your saddle while you pedal. This is important because at different points in your pedal stroke your pressure changes. It also shows if you have poor cycling form and rock to much. It shows if your saddle is uncomfortably forward or rearward and prone to saddle soars, inefficient power loss in your stroke, or simply what saddle is bets for you based on your sitz bones. The live stream of this data looks like a weather map on the news. Its very cool. It absolutely confirms your suspicions of saddle position prior to your fit. And of course during your fit it narrows down issues immediately helping identify what needs to change. I think I loved this part most, even though it was the least technical of what they accomplish for you with their expertise.

Eventually your fine tuning of repeated data capture while pedaling and micro adjustments to your bike results in the best fit for your body to your bike. It may feel very weird the first few rides since your old fit is something you were so used to. For example my saddle was 35mm too high. You can typically feel a 3-5mm difference pretty easily. I was blown away at the difference. I even doubted the new reality of such a lower seat at first feeling like a Smurf on my own bicycle. My advice, trust it. They know what they are doing. Even better, they guarantee you for 30 days. SO get out and ride your bicycle on your new fit and if things are just weird then come back and they will do some adjustments based on the real world feedback you can provide them from a couple of rides.

My bike fit at Cyclologic was amazing. I did go back after 1-2 rides to have some minor adjustments. I will go back for a tune up adjustment about 3-4 weeks prior to RAW as they recommend it in case my flexibility and injury issues have improved. At the end of the day I spent some money on my fit. None of the elite athletes mentioned that to me. I needed a new stem and a new saddle. A bike fit at Cyclologic would be pointless if you found the exact measurements you needed and then ended up telling them to put everything back to your old version because you didn’t want to buy the couple of new parts that fit better. So come prepared for excellence, and come ready to pay for it. Best bike fit for RAW and ultra cycling that I am aware of. These guys are very pro and were very impressive.

-Ben

p.s. One final comment. Remember that your bike may simply not be the right bike, geometry, or even the right size for you. I would highly recommend seeing a professional bike fitter such as Cyclologic before buying your next expensive bike to make sure that the particular geometry and frame are the right fit for your body. They can provide this service as well as fitting you to the bike you end up purchasing. Travel is no problem. Lots of elite athletes come from all over to Cyclologic to get fit. Come and experience perfection.

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. Ben can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

Selle Anatomica 129 mile Test Ride – Best Saddle for Ultra Cycling?

The Views on the Route to Globe Arizona

In my preparation for the Race Across America (RAW) I have been contemplating how on earth will I sit on a saddle for 928 miles? What is the most comfortable saddle? Naturally I turned to the Ultra Cycling community and asked for their opinions. Without a doubt everyone had an opinion. These cyclists routinely ride for hundreds and hundreds of miles each week and enter races that range from 300-3,000 miles. I was pretty sure that I would take their recommendations seriously.

Eager to learn I was surprised to find out that many ultra cyclists recommended the Selle Anatomica saddle. It is a leather saddle made in the U.S.A. (California) with a unique cut/slit right down the middle of nearly the entire saddle. The leather allegedly conforms to your individual bottom. Further, it has a tension adjustment that allows you as a rider to set the firmness or give of the saddle. I thought that is crazy but sounded cool and worth a try. I was finally sold when I read the comments from other Ultra Cyclists that this saddle feels like a hammock for your butt. So naturally I bought one!

After speaking with a very nice woman over at Selle Anatomica regarding their saddles, and what my riding/race plans were she instantly became very excited and explained to me how many of the RAAM and RAW racers all use their saddle. In fact they have a 2016 sponsored team all in these saddles. I knew I was on to something. She helped me finalize my order and even shipped it to me overnight so I could try it on 129 mile ride to Globe AZ from Gilbert AZ last Saturday. My saddle was ordered Thursday. Arrived Friday. Tested Saturday.

She swore to me that even the first ride would be comfortable and that it only became more and more comfortable with use. Trusting her reassurance I absolutely took it for a spin on a 129 mile bicycle ride with about 7K in elevation gain. What a great test ride, right?

I admit I was a bit nervous to remove my other saddle and place this one in its stead after having paid for one of the best bike fits I had ever received. I didn’t want to screw it up. I took picture after picture and measurement upon measurement to make sure I would put this new saddle in the exact spot as my old saddle. It was trickier than I thought but likely because I spent more time than necessary making sure everything was exact.

I rode it down the street a few times to make some small and fine tuned adjustments in seat angle and forward/rearward position. Finally I felt like I had it in the right place. It was in fact a hammock feeling for my butt. Definitely a different feel than I had ever been accustomed too. It was almost weird. Strange. Sort of just odd. I had my doubts.

The next morning I met up with some good friends at 3am for our ride out to Globe AZ. It was windy, wet roads from the rain storm which ended only a couple of minutes prior, and did I mention windy and cold? Needles to say the first couple of dark, wet, and cold hours were horrible. I didn’t care for much of anything of this training/test ride for the first several hours. I had anticipated warmer and definitely less wet weather. I was under dressed and borderline miserable.

Finally we made it into Superior and the sun was peaking through the clouds just a bit. The climbing became more intense and then I began to warm up. It didn’t take long to feel comfortable again and then the happiness crept back into the ride. The scenery is pretty cool through that route and the roads are fun to climb and descend. Then I noticed that I had not really felt any negativity in my bottom area. In fact I had been pretty comfortable on the saddle.

In the sunlight my friends could see the classy and classic leather look of the saddle and all started commenting on it. Lets be honest, the old classic leather look is still pretty cool. But more importantly, I was comfortable. Was it the most comfortable saddle my butt had ever sat in? I’m not sure. It definitely wasn’t the worst. I wasn’t sure how an old leather looking saddle would feel, and it certainly felt better than I thought it would. But I can’t say its the best thing I have ever sat on. HOWEVER, it was only the first ride and they supposedly get better and better.

Our ride continued on into Globe AZ. Just before entering Miami and Globe there are a few wonderful descents. I have my compact crank on right now so I spin out fairly quickly as I pedal downhill. Yet, in my last 8 months or so of cycling I have been trying out the more aggressive aero position on the bike where you sit on your down tube with your chest up against your handle bars tucked in as tight and as low as possible. This has been working out very well for me. I feel more and more stable on in this position and my speed gets increasingly faster. My friends can’t often even keep in the draft when I tuck in tight on the down tube. These descents are super fun!

Once we arrived in Globe we refilled water bottles, grabbed a snack, and used the restroom at a Circle K gas station. That seems to be our pattern. My saddle was looking pretty good and my rear end didn’t seem to notice anything out of the ordinary. That was a positive sign. I figured at this point the saddle was a definite maybe for my RAW race in 5 weeks.

By the time we came back into Gilbert and had significant miles and climbing under our belts I was even more convinced the saddle was a good thing. I can recommend this saddle. However, I have a couple of other saddles to try out as well… more to come on the other recommended saddles by the Ultra Cycling community.

-Ben

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

The Real Un-Cut RAW Crew Tips

A few days ago I had the privilege of chatting with a friend of mine about her experiences crewing for solo RAAM cyclists over the past 4-5 years. Being a rookie I listen to everything anyone is willing to share. I took notes feverishly and relished in her ability to just “say it how it was.” It was real. It was raw (no pun intended). It was refreshing and fun. You can’t imagine my delight when she decided to recapture some of her thoughts and send them in an email to me later! I was lucky enough to hear them all over again and this time she wrote them down forever memorialized now in this post!

I have copied and pasted her email in it’s entirety below, only editing names to keep things private. She wrote this email for me to send to my crew and so my name is mentioned throughout. But her name and the names of anyone else mentioned will be changed to spare them public nature of this post. Enjoy her passionate explanation of what my crew needs to know:

“Hey Ben,

After our conversation I wanted to send you this and you can forward to your crew if you wish.

Hello all!! My name is Lizzy Crew and this is my 5th technically 4.5 year crewing a RAAM rider, solo. I was on a half a crew my first year. I have been on a crew with one successful finisher in 2014 so I am going to use him as an example..his name is Joe Cyclist and had to be the BEST rider EVER to crew for here is why.

Prior to RAAM Joe Cyclist had a plan and every single person on his crew–me included had to assure him that this race was 100%no doubt about HIM. Whatever it took to get him to Annapolis WE were willing to do. I will use the example I told Ben on the phone. Joe Cyclist was from ________ so he was a Starbucks maniac..SPECIFICALLY Starbucks….a certain way. Every morning it was the job of our runner car to get him a Starbucks coffee FROM a Starbucks…not a shit cup from a hotel or whatever. There was one morning where logistically we were in the middle of NO WHERE Midwest and the closest Starbucks was literally like 175 miles away..it was my shift so sleep (and trust me when you can get sleep you will want it) So I got up extra extra extra extra early to drive to this Starbucks….get his coffee specific and had it to him within the time frame he requested. He was also SUPER specific on things like vanilla shakes. HE wanted 2 a day….and not just a McDonald’s vanilla shake…OH NO..it had to be a HOMEMADE thick ….vanilla shake handed off to him on the bike with a straw in a styro foam cup…I am not joking.

My point is this THE RACE IS NOT ABOUT YOU!!) I am not yelling at you guys just making sure you understand that.

On the flip side BEN–the race is for your crew to CREW and for you to just shut the F up and pedal your bike. THAT IS IT. Ben should never ever ever ever ever have to make logistical decisions or know anything other than….where to turn and that you all called the Time station and RAAM updates.

I told Ben it may be a good idea to give people specific titles. For example one person is the expert GARMIN person…..knows every thing about how they work, one person reads the que sheets in the route book and takes notes and keeps track of nutrition. One person makes the drink bottles and has nutrition ready etc. The person driving has to always know when gas is needed and plan accordingly. We never let our tank get below half…EVER.

One person has to be able to turn into the DEVIL from HELL ..meaning if Ben stops on the side of the road for no reason…YOU MUST TELL HIM To get on his bike….and not baby him. Only let him stop to pee (under 1 min set a watch timer) or take a sleep break. Tee crew chief in my opinion should know Ben the BEST out of all of you …know how he deals with emotion…and knows what he needs….and can be honest with him. The more he stops the more it takes him to get started…do not let him stop..NEVER let him stop.

Understand that Ben is going to get tired and I have told him the best thing he can do for the crew is give TOTAL trust and control and THANK YOU guys. He is going to hate you..he is going to tell you in his head to go fuck yourselves, he is going to ask why the heck did you just do that? DO NOT take any of this personal. He is riding his bike a major distance on no sleep and yes to us he is nuts.:)

Another thing DO NOT LET HIM USE AEROBARS. He does not need them. They can cause Shermers neck..which is a bitch to deal with. When Joe Cyclist did RAAM he had to earn aerobars in Illinios..he also came from a strong triathlon background.

Saddle sores there is a solution and I will share it with you in another email….this WORKS for sure.

Speaking of ass trouble…someone have a direct connection with whoever FIT Ben on his bike. His fitter will have all his measurements and if he is fact needs to drop his saddle or whatever…MAKE SURE HIS FITTER is in the know. We used a fitter advice on the fly for Joe Cyclist and it WAS AWESOME!!!

I say this with love …unless Ben’s wife is part of the crew or significant other….DO NOT let that person talk to him unless it is about positive stuff…and on the same note…SOCIAL media..if he decides to get a CARDO unit to talk to him on the bike….someone ask people on face book to post messages and thoughts to him and freakin’ read them to him …let him know people care or are making fun of him..whatever…Joe Cyclist loved that stuff made him smile and laugh. If this other person starts with smoochy shit…..don’t tell him that stuff…pedal pedal pedal pedal AND pedal is all he needs to know.

Here is what I know about the officials. MAKE SURE YOU PULL OFF THE ROAD….the exact amount or more ASKED of you by RAAM…and DO NOT impede traffic. Make sure you know when you can direct follow your rider during the day….there are specific places and make sure YOU HAVE SAFETY VESTS ON at 7 pm..no matter if it is dark or not…everyone in the vehicle MUST have one on.

Make sure you have a first aid kit and someone that can do medical stuff on the scene…

If Ben wants something that is way the hell out in left field….FREAKIN find it somehow. If you have to tell him to wait an hour..then be honest. Also don’t make up the route if there is a major climb..just tell him that. BE HONEST with him…DON’T TELL HIM GOSSIP ….JUST POSITIVE STUFF.

Here is a list of stuff you all should bring:

One pair of comfy pants and 2 pairs of athletic shorts.
A warm jacket it will be cold in Colorado.
Tennis shoes.
Clean undies
Hat
Make sure you have chargers for your phones and Ben’s tracker.

Some of this is misspelled but I am tired and just on the fly sending. If you have anything let me know. Here is my number put it in your phone NOW 555-555-5555. I am always available on RAAM…if I can be. Before as well. I will be in Oceanside with my 2016 RAAM Solo racer on June 10.

Here is the truth. I literally SLAPPED Joe Cyclist across the face at 3:41 am in middle of nowhere Colorado. He asked me to…I felt terrible…for the next 6 hours with him as a person I would NEVER do that….he wanted me to and so I did. LOL

Just be yourselves and cheer him on and other riders too:)

SEE YOU ALL IN OCEANSIDE 🙂

Sincerely,

Lizzy Crew

TEAM ___________ RAAM 2016.”

Cycling: Prevent a Sore Butt

Happy Butt = Happy Ride

No one likes a sore bottom out there oozing from saddle sores, chaffed so raw its bleeding, or in so much pain you can’t imagine another minute in the saddle. Below are my learned experiences for reducing or eliminating your butt sufferfest on long rides. Everyone wants a happy butt! lol

Bike Fit

First, start with a professional fit (see Best Bike Fit for RAW – Part1 and Best Bike Fit for RAW – Part2) to make sure that your butt isn’t taking on more than it should. Check saddle height, angle, forward and backward position, frame size, and much much more. Your saddle is extremely important. Your body and bicycle need to move in a fluid and harmonious balance of power and grace. Riding a bicycle is like dancing with a partner, with the right fit you can enjoy every minute and feel connected in ways you thought weren’t possible. With the wrong fit it is a miserable and uncomfortable experience where you just can’t wait for it to be over.

Good Bibs & Chamois Pad

After the fit of course it comes down to a good chamois pad in your bibs or cycling shorts. DO NOT PINCH PENNIES on your bibs or cycling shorts. Not all bibs and cycling shorts are created equal. There are many major name brands that produce both low end bibs/shorts and high end bibs/shorts. A general rule of thumb is the more expensive the bibs the better the fabric, the better seams and thread, and most of all – the better the chamois! That’s right, you want the best chamois that money can buy. But of course, not all of our butts are the same. Just as there is no such thing as a universal saddle that fits comfortably for all of us, there are differences in chamois pads as well. The best thing you can do is some internet research and then start sampling different bibs/shorts to see which chamois pads you prefer. This can be expensive. But hey, almost everything related to cycling is expensive so why should this be any different? 😉

My personal choice of cycling bibs, chamois, fabric, seams and thread are found in my own private label of apparel. I have been so sick and tired of trying on every manufacturer’s version of high end custom bibs for our racing team that I started my own cycling apparel company back in the summer of 2015. I have sourced everything from Europe using only the finest fabrics and chamois pads comparable to the Assos brand and have them sewn together in Columbia. I do not sell them widely to the public but have preferred to keep my label private and a resource to my cycling team based here in Arizona and Utah. This was one of the best decisions I have ever made. We now produce cycling kits (the full array of options and patterns) that feel and perform better than $400 kits sold online or in bike shops across the country. Our private label brand of cycling apparel spares no expense in the materials and manufacturing process. A wise investment for sure.

Understandably most cyclists will not spend a year building a cycling apparel company like I did just to make sure they have the best bibs and chamois pad out there. So my best piece of advice is to simply save up your cash and do some trial and error on bibs and chamois pads.

Chamois Cream

Once you nail down the best bibs for your bottom then we need to chat about chamois cream. My personal recommendation is Doc’s Skincare Natural Chamois Cream with Tea Tree Oil. This stuff is amazing. My cycling coach is a pro cyclist and her whole team swears by it. I figured I’d give it a try. I’m hooked! I have used every version of DZ Nuts, Chamois Butter, etc. But this Doc’s brand with tea tree oil is wonderful. The tea tree oil provides an extra element of cleanliness and disinfectant type qualities to the cream that can seriously help reduce the onset of infected hair follicles and saddle sores. Awesome stuff. Of course Chamois Cream in general is awesome because it reduces friction and helps ease the pain of chaffing, etc. Whatever brand you use, make sure you have it at the ready for your long rides. Some cyclists apply it to the chamois, while others apply it directly to the parts of your butt and privates that get sore and rub. Either way, get yourself some chamois cream and apply it liberally!

The Double Bib Technique

Yep, that’s right. Wearing two pairs of bibs is genius! A couple of years ago I engaged in several full ironman triathlons without having ridden my bike at all. I was trying a CrossFit experiment where I would show up to ironman with only having trained through crossfit endurance style of WODs. For those of you who are new to the CrossFit culture, WOD stands for Workout Of the Day. None of my workouts were running, swimming, or biking related. So my butt was not ready to sit in the saddle for 5 hours. I was worried. I asked around and an older wiser cyclist gave me some life changing advice, he said wear two pairs of cycling shorts. I thought to myself, “why not?” I tried it and have never been so grateful for such poignant advice.

Since then I have competed all sorts of endurance cycling events and ultra cycling activities. The double bib technique has proven to be very effective. I highly recommend it. I have also read and heard in the RAAM Ultra-Cycling Forum that some cyclists will do variation on the double bib idea. They actually wear the second pair of bibs inside out with the pads outside directly on the saddle. They claim this reduces friction by putting lycra against lycra. Makes sense to me, but I haven’t tried it yet. I will definitely try that soon. A link to the original photo and discussion is here: https://www.facebook.com/photo.php?fbid=10209016548597142&set=gm.606375642847043&type=3&theater

Bib Change & Wash Up

Of course, on the ultra cycling rides you will want to change your bibs every 4-6 hours. The pad starts to feel flat and nasty with sweat, grime, and any other garbage that gets in there. This cesspool of body fluids and chamois cream can lead to nasty saddle sores. Some saddle sores (a.k.a. love nuggets) are solely attributed to bacteria getting inside a hair follicle or other cut. Changing your bibs out with a fresh clean pair combined with a quick washing of your bottom area can prevent some of the bacteria from accumulating and building up saddle sores.

In terms of cleaning up the bottom area… nothing is as good as a shower. However, in RAW/RAAM showers are simply not the wisest idea for the racers as it may take too much time. My plan is to use these two different body wipes. One is called the ShowerPill and is an athletic antibacterial body wipe with aloe vera and vitamin E. They are supposed to be extra thick and very handy. I look forward to trying them out very soon in preparation for my 2016 RAW experience. I have also purchased the Defense Body Wipes that are a similar product with anti bacterial qualities but no aloe vera or vitamin E that I am aware of. My intention it to test both of these out to see what may work best. I’m guessing that some sort of wet sponge and towel can be useful as well that your crew can readily make available to you. This is a new area for me and I intend on figuring out what works best for me but would love to hear from others on their experiences. I know I can learn a lot from those that have gone before me.

Ice Bath & Hemorrhoid Cream & Essential Oils

If you get a sore butt, saddle sores, or any other discomfort from your ultra cycling rides then take an ice bath immediately after the ride. This will greatly help reduce the swelling all around your butt, and privates. Of course, it helps reduce the swelling and inflammation of your sore leg muscles as well. I LOVE ice baths, then I start to sit in the bath and all of the sudden I HATE ice baths. Once I become numb all over and the pain is gone I remember that I LOVE ice baths again. It’s a real love hate relationship. lol

Hemorrhoid cream can be liberally used directly on the swollen saddle sores to help reduce swelling, pain, and discomfort. The old tale is to apply a liberal amount on the saddle sore before you ride, after showering and before bed. Be warned though, sometimes these sorts of creams and treatments can make saddle sores worse and get in there and prolong the infection from healing. It just depends on the sort of saddle sore you have. I know others use all sorts of home remedies like essential oils as well to help reduce the inflammation of saddle sores and to clean them out. Such oils as tea tree oil and others. Warning: essential oils can BURN something fierce and make you regret that you ever applied them to your sensitive bits in the first place. If you go down this road I recommend finding someone like your crazy aunt, or your mom’s crazy aunt, or your own crazy mom who knows which ones to apply before you blindly put them on. Of course, get the oils from them and put them on yourself unless you don’t mind the “crazy aunt” getting up in your sensitive areas… Lets be honest, most of all know someone in our family or circle who is involved with essential oils. Track them down and try it. But be careful…

Ride safe and have fun!

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

Lets Ride Bikes to Globe AZ

EPIC Rides are for everyone. This one to Globe AZ and back from Gilbert AZ.

So last year a few of us rode our bikes to Globe AZ and back. It was a long day leaving at about 3am. Awesome ride with about 140 miles and 8,000+ feet of total elevation gain. This was one of my fondest rides last year in preparation for our LOTOJA race. This year it’s just worth repeating no matter what we are getting ready for! Beautiful and challenging. Come join us. I have the itch to do that again! Leaving this Saturday – May 7th, 2016, rolling out at 3am from the Basha’s parking lot on Higley and Elliot in Gilbert AZ. I Know a few members of the team/group will be joining us just to Superior then headed back (a total of about 80 miles). The full ride to Globe and Back should put us home between 10:00am and 11:00am depending on flats, water stops, etc.

As far as I am concerned all are welcome. Want to come test out your cycling endurance? This is a good opportunity for that! The ride is unsupported. Be sure to bring some $CASH$ for the gas station stops along the way so you can buy some Coke, a banana, or whatever you need to get through the ride. It is about 70 miles one way with a stop in Gold Canyon and Superior, turning around in Globe. In all three towns we stop to refill water bottles. I typically bring 2 bottles.

We will likely hit most of this ride in our upper aerobic zones averaging 18-20. Most of the climbing is all out to Globe. But don’t be fooled by the return trip… there is still some climbing left to do. However once we hit the “Top of the World” (a real place along the route) on our way back it is largely downhill the rest of the way and fast. I think last year we were averaging 30-35mph without too much effort most of the way home.

Cruising downhill through the tunnel last year was a rush! There is a chance we were going way too fast. Good times.

CLICK HERE for Route Map and Elevation Charts.

The map is below:

Arizona bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know were injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States.

Ben Dodge has represented and assisted bicycle accident victims across the entire united states. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the country. It isn’t uncommon to spot him in early morning hours out riding his bike. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches the police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the united states every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
the applicable local, state, and federal laws underlying your case.
your cyclist’s rights, obligations, and any potential liability.
the process, procedure (in and out of court), and the time frame required to conclude your case.
the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of bike accident attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. there is never an obligation for a complimentary consultation with Mr. dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and can assist in representation in all 50 states.

Thinking about Riding to Mt. Lemon from Gilbert…

“Crazy” is absolutely the word that comes to my mind when I think about the next few months. I have a 175 mile ride planned in prep of RAW (Race Across the West) that will take me to a whole new kind of wierd. This will be from Gilbert AZ to Tucson AZ, up to the peak of Mt. Lemon and back down to the bottom of Lemon. Drive back to Gilbert.

Want to go along? Sat April 9th. Map is below. Lets do this… 😉

Create Routes
or Search for a route
from millions at MapMyRide

Sometimes you have to just get out and ride your bicycle for a while.

Strength

Dealing With Fatigue

So When Do I Do My Strength Training?

What Lifting Should I Do?

IN SUMMARY

Mental Toughness

Webinar: The Nuts and Bolts to Fat Adapting and Intermittent Fasting to Boost Athletic Performance.

PDFs & Handouts

Podcast Interview of Ben Dodge on Mental Toughness & the Race Across the West by Joe Fairless

Ben Dodge, the Bicycle Lawyer and RAW

Follow Ben With Live GPS Tracking + Photos, Videos, and more

THANK YOU! A Small Tribute to Those Who Have Made All of This Possible. Love you all.

RAAM RACE CREWS: Athletic Support, by Vic Armijo

THE ROLLING STOCK

JOB DESCRIPTIONS

HOUSEHOLD RULES

SHERMER’S NECK: RAAM’s Own Unique Malady By Vic Armijo

RAAM FOLLOW VEHICLE: Life Support System By Vic Armijo

The Cylologic Bike Fit Process:

The Views on the Route to Globe Arizona

Happy Butt = Happy Ride

Bike Fit

Good Bibs & Chamois Pad

Chamois Cream

The Double Bib Technique

Bib Change & Wash Up

Ice Bath & Hemorrhoid Cream & Essential Oils

EPIC Rides are for everyone. This one to Globe AZ and back from Gilbert AZ.

`Podcast Interview of Ben Dodge on Mental Toughness & the Race Across the West by Joe Fairless`

SHERMER’S NECK: RAAM’s Own Unique Malady
By Vic Armijo

RAAM FOLLOW VEHICLE: Life Support System
By Vic Armijo