April 2, 2014 Leave a comment
Behind the scenes at Performance Bicycle
March 25, 2014 3 Comments
We all know how awesome it is to be a cyclist—but sometimes it’s nice to share the love. Many cyclists have tried valiantly over the last century or so to turn their friends and loved ones into members of our community, with varying degrees of success. It can be done, but it needs to be done with care—push it too hard, and it could backfire.
Here are a few simple tips to help get your loved one into the 2-wheeled lifestyle.
There’s nothing cyclists love more than geeking out about gear and numbers—but you want to avoid making things sound harder or more complicated than they really are. Keep it simple, easy, and accessible.
Here are some common errors to avoid:
As they get more into it, hopefully all that stuff will come with time. But to start, just keep things simple. Here are a few additional tips, from our Learning Center.
Don’t just get them hooked up with a bike and a helmet, and expect them to go out and ride. When you’re just getting into cycling, it helps to have someone who can encourage and guide you on your journey. Ride together and get out and have fun. But tread carefully here, my friend.
If you try and drag your friend or significant other on long rides or push the pace too hard, you risk making them think cycling is too hard. You want cycling to be remembered as something fun and a respite from every day worries, not something that they had to suffer through.
Try picking short scenic routes or a bike path to start with, and ride at a pace where you can talk and hold a conversation. If you find yourself unconsciously pushing the pace harder, try riding in the little chainring, which will act as a hobble and prevent you from riding too fast.
Even if you get everything else right, it will all be for naught if your your new cycling buddy doesn’t feel safe on the bike. And feeling safe on the bike is very important. While most experienced riders have the bike handling skills and experience to ride in traffic with cars zooming by, it can be a scary experience for newer cyclists. To start, pick routes with little traffic and lower speed limits, or head for the bike path. Also try riding during off-peak hours, so there will be less traffic. And remember, if they express any concerns or fears, don’t scoff or dismiss them as unfounded. Try and accommodate their concerns as much as possible, so they’ll have the confidence to go riding again.
For more information, check out our article about riding defensively.
Did we miss anything? If you have any tips for helping someone get into riding, feel free to share in the comments section.
January 6, 2014 2 Comments
Fresh new trails are the siren song for mountain bikers – when you hear about a new line or some sweet new singletrack, you have to go and check it out. So when we heard about a new section of trail being built, by professional trailbuilders, on our usual home office lunchtime loop (a 6 mile trail system in a local sustainable development) our ears perked up and we had to know more!
We rode by to check out the construction progress and meet the guys from Elevated Trail Design, otherwise known as Andrew Mueller and Peter Mills. Based out of the Carolinas and Boulder, Colorado, ETD creates trails that integrate unique trail features into the natural landscape while maintaining high standards of safety and sustainability. They offer a variety of natural surface and resurfaced trails for many types of clients, and their specialties include multi-use trails, mountain bike trails, backcountry hiking trails, and bike parks. With experience building both machine built and hand built trails and all types of mountain bike features, they take pride in being a rider-owned company, and strive to secure projects which allow them to build creative and progressive features.
With that in mind, we fired off some questions to Andrew to find out more about what goes into building great trails.
I started building trails the same way a lot of pro trailbuilders do; by building illegal trails. I guess it started around age 12, when digging holes to build jumps (without permission, of course) in the neighborhood was just a good way to get out of our parent’s houses. After all, until you can drive, a bicycle is about the closest thing to freedom that a teenager can get. Spots came and went, jumps were built and torn down, but I knew by the time I was 18 that I loved building bike trails…I just didn’t know it could be a job. My desire to ride and build led me to Appalachian State University, where I studied Geographic Information Systems and Sustainable Development (you could argue that I minored in downhill mountain biking!). I took an internship my senior year at the newly-envisioned Rocky Knob bike park in Boone, NC. We worked alongside a trail contractor, both working on the trails and then mapping them. It all pretty much fell into place from there; I got a job working for a trail company, met Peter Mills, and realized that we should be doing this on our own. We knew that if we wanted to build the unique features and trails that were in our heads, we had to go legit, and Elevated Trail Design was born.
I think design is huge. So much of a trail’s potential comes from its design. Our first step is looking at maps and exploring. I want to know where all the rocks are, find the cool trees, and learn the layout of the terrain before we drop the first flag for the line. The next thing is drainage; you have to understand how water is going to behave if you want to build something that lasts. The last thing is experience. I think what sets Peter and myself apart as bike-specific builders is our diverse backgrounds as riders. We’ve ridden so many different types of trail and terrain that we have a unique vision for what mountain biking should be. We understand how trails evolve beneath knobby tires and how to prepare for that. It’s fun to think back to a fun section you rode in some other place and envision how we can replicate that experience where the users might not expect it.
The tools really depend on the project. A lot of people think pro trailbuilders just drive through the woods with a bulldozer and build some boring trail, but we really try to work with the client to build what he or she wants. We do machine built and handbuilt trails, and I think there are a lot of great things about both. Nothing beats the artistic quality and minimalist traits of a handbuilt trail, but there are also situations where a machine can build better product in less time. I can confidently say that learning how to build trail with an excavator has made me much better at handbuilt trail and vice versa. For handbuilt trails, we start with chainsaws and blowers, then remove organics and cut the trail with trail tools (Rogue Hoes, Mcleods), then touch up with rakes and loppers. For machine built trail, we only use mini excavators. The excavator is the ultimate do it all trail machine; we can use it to build minimal trail with rocks and roots, or we can build big dirt features that make places like Whistler famous. Either way, separation of materials is key…it’s all about keeping as much of the good mineral dirt on the trail and discarding the waste materials in a clean fashion.
I’ve ridden a lot of great places, but for this question, I think I have to stick with my roots. I learned to ride in Pisgah National Forest in western North Carolina, and I still have to say it’s my favorite. I love the rugged trails there and the remote feel that they have. I hope that people see that we try to pay tribute to the rocks, roots, and rhododendron of Pisgah even though we’re trying to build sustainable trails and also make a living. Peter would probably tell you his favorite places to ride are Whistler Mountain Bike Park or any nice big dirt jumps. I think that’s what makes us a great team; we draw from different mountain bike experiences and put them all into a totally unique product.
It’s hard to pick just one, but believe it or not, I have to mention a hiking trail here. Last spring we did a 1.5 mile “face-lift” on part of NC’s Mountains-to-Sea trail near Boone, NC. It was called the Boone Fork Trail and it involved hiking into a remote drainage each day to build a huge variety of trail features. We did excavator trail, hand-built, rock armoring, and ladders with local timber, all on one job. Just working in that beautiful setting; with huge hardwoods and cascading rapids all around us every day, made that job really memorable.
I like variety in my trails. My favorite trails mix new-school mountain bike trail building with natural terrain. I love a trail when you are smashing through some crazy rocks but there’s a perfect berm at the bottom to hold your speed into the next section. I love turns; if I’m riding in a straight line I better be hitting a nice jump or some roots and rocks, otherwise I’ll be bored! I also love trails that descend through different zones and environments, making you feel like you’re experiencing the forest and having a blast in a way a hiker could never understand.
Briar Chapel was just an all-around great project for us. It was a design/build, so it allowed us to show off our full vision and potential as trailbuilders. We tried to maximize the terrain in every way possible, striving to show people that you can have a rugged and fun mountain bike experience even in a suburban, residential setting. What that vision resulted in is a huge variety of building and riding styles packed into a small amount of trail. We built flowy berms and rollers, tight singletrack, rock gardens, stuff that’s clearly machine-built, stuff that people will think is handbuilt, and stuff that actually is handbuilt. We were calling it the party trail while we built it; it makes you just want to do lap after lap. If people come there and ride our trail two or three times in different directions, we accomplished our goal [note for locals: please check trail conditions before riding – the new section of trail may not be open yet due to weather].
October 21, 2013 3 Comments
Like most cyclists, when I first started riding, I rode alone. Since I wasn’t competing, racing or part of a club or anything, I would simply get on the bike when I felt like it and ride for as long as I wanted to. I would push the distances when I felt strong, and over the years, I developed a certain meditative joy in these long solo excursions. The freedom to let my thoughts wander, to let my legs dictate the pace, to go in which ever direction I wanted.
But as time went on I also became conscious of the fact that I wasn’t developing much as a cyclist, because, in short, I didn’t know what I didn’t know.
My introduction to riding with a group came one summer evening when I timidly decided to join a well-known ride in my area. As much as I enjoyed my solo adventures, I wanted to start connecting with other cyclists. The entire day I worried about it. Was I fast enough? Were there some secret rules I didn’t know? Was my bike good enough? Did I have the right gear?
I worried I would be secretly judged, or dropped, or worse. In some ways, it felt like the first day at a new school. I almost backed out at the 11th hour, but I made myself go through with it, and in retrospect I’m glad I did. When I showed up, there were guys with much more expensive bikes, flashier kits, and legs that looked like they could dish out some serious hurt. But of course, it wasn’t as bad as I thought. Everyone was pretty nice and I didn’t get dropped; nobody said anything about my bike or my kit or my helmet.
I showed up again the next week, and the week after, and had soon become a regular at the ride. And a funny thing happened. I began to develop more as a cyclist. Not only did I get faster, and develop more endurance, but I learned more about cycling. And, most importantly, I made some good friends that I started riding with outside of our group.
It’s not to say I don’t still love riding alone. I do. In fact, I eagerly wake up early on Sunday mornings for my long, solo ride into the country. But I still regularly show up to group rides to make some friends, push myself, and test my mettle.
For a quick guide to joining your first group ride, check out our article on Group Rides.
As a cyclist, whether recreational or competitive, riding with a group has a lot of benefits.
1. You’ll Get Stronger: It’s almost a guarantee that many, if not most, of the riders in the group will be stronger, and you’ll have to push yourself out of your comfort zone. This leads to big improvements in your fitness.
2. You’ll Learn More: Are you pushing too big of a gear? Not shifting in the right spots? Every group ride is full of riders who are eager to share what they know. Just try not to take offense, they’re just trying to help.
3. You’ll Feel More Confident: You never know what you’re capable of until you try. Riding with a group will help you quickly master many of the complexities of cycling and be a stronger, more confident rider over all.
4. You’ll Make Friends: Unless you’re that guy (and you don’t want to be that guy) that attacks when someone flats, you’ll probably make some pretty good friends on your group ride.
5. It’s Fun: Sometimes riding can become a chore, especially if you always ride alone. Instead of always doing the same routes and struggling in the same spots, riding with a group can help spice up your riding life and give some variety to your cycling.
To find a ride in your area, contact your local Performance Bicycle store. All Performance stores have a Great Ride Series group ride at 8AM every Saturday morning, or they can help you find a ride suited to your skill and riding level.
Want more Real Advice? Click here to see more tips and tricks from cyclists just like you.
October 11, 2013 2 Comments
Last week on the Performance Bike Facebook page we asked folks to post questions about bikes or cycling that they wanted an answer to, in a segment we called #AskPerformance. Today we’re going to answer some of your questions below, but if you’ve got other vexing cycling queries, please post them in the comments below and we’ll do our best to find you an answer!
Ron S.: Is it too much to have more than 5 bikes? ;-) #AskPerformance
Ah, the age-old question – the most quoted saying is that the “correct number of bikes to own is ‘n+1′, where ‘n’ is the number of bikes currently owned”. Of course there is an important corollary to this rule, which is ‘s-1′, “where ‘s’ is the number of bikes owned that would result in separation from your significant other”.
Michael S.: #AskPerformance Has the industry established a lifespan projection for carbon fiber frames and components?
There is no standardized lifespan for carbon fiber, as it will depend on how the frame or component is used. That said, there’s no reason carbon fiber can’t last for a very long time – the key is to take care of it properly, only tighten bolts to their recommended torque settings, and inspect it for wear or damage from time to time. We’ve got a great article of tips on our Learning Center: http://learn.performancebike.com/bikes/advice/how-to-guides/bikes-and-frames/taking-good-care-of-your-carbon-bike-frame
Darrell M.: When you shift gears, and the chain moves more than one gear, what is the typical cause and solution?
One main culprit could be a rear derailleur hanger that has come out of alignment – if that is bent (say from setting the bike down on its drive side), then no amount of derailleur adjustment will result in perfect shifting. Another issue could be incorrect routing of the cable to the derailleur bolt – if you’ve changed your cable lately take a look at the instructions for your derailleur to make sure you’ve got that right. If you’ve ruled out a bent hanger and poor cable routing, then you should next take a look at your rear derailleur itself – we’ve got a video in our Learning Center that covers adjusting your rear derailleur: http://learn.performancebike.com/bikes/advice/how-to-guides/bike-parts-and-components/how-to-adjust-a-rear-derailleur
Daisy L.: How many miles before a chain needs to be replaced??
A good rule of thumb is somewhere around 1,500 to 2,000 miles for a road bike, and somewhere around 5-6 months for a mountain bike (assuming that you are riding a fair amount). But these are just general guidelines – to really understand when you should replace your chain you’ll need to measure chain stretch. Chains may be metal, but over time they can actually stretch out quite a bit – we’ve got a handy video that gives you the details of what to look for: http://learn.performancebike.com/bikes/advice/how-to-guides/bike-parts-and-components/how-to-measure-bike-chain-wear
Lidia L.: What is the best way to clean your cogs ? And with what would u clean them with ? Thx ‘s
Cleaning your whole bike is one of the most important things that you can do to prolong the life of your bike and keep it running in tip-top condition (just ask any pro team mechanic). Luckily it’s not that difficult if you follow the how-to on our Learning Center, which covers everything from cleaning your rear cassette to lubing your shifters and brake levers: http://learn.performancebike.com/bikes/advice/how-to-guides/bikes-and-frames/basic-maintenance-how-to-clean-your-bike For the rear cassette, the basic technique is to spray some degreaser onto a cog brush, then wipe down each of the cogs to get the gunk off.
Howard H.: How often should I rotate my tires?
Rotating your tires front to rear is a great idea to increase the longevity of the pair, but keep in mind that most steering control, both off-road and on, comes from the front tire, while more tire wear happens with the drive forces on the rear. So putting a road tire worn flat or a MTB tire with worn lugs on the front will lessen traction when cornering hard. To prolong the life of your tires, save some money and keep high performance traction, ride your tires until the rear is worn out, move the front tire to the rear, and put a grippy new tire on the front. Need some tips on changing tires? We can help with that: http://learn.performancebike.com/bikes/advice/how-to-guides/tires-tubes-and-wheels/how-to-change-a-road-bike-tire
Enrique L.: Just started riding my bike again like a month ago. but now that the cold weather is upon us what is the best gear for weather of around 40° which is probably the average temp he in the bay area.
The key to riding in changeable fall and winter riding conditions is dressing in layers. You want to keep your core and extremities warm when you get started, but then have the ability to remove and change layers s you get warmed up or if the temperature changes. We call this the 15 minute rule… if after 15 minutes of riding, if you’re still cold, you need more layers or warmer clothing. If you’re uncomfortably hot after 15 minutes, remove layers or wear cooler clothing. We recommend: a medium weight short sleeve base layer, bib shorts, long sleeve jersey, leg warmers, a windproof vest or jacket, windproof full-finger gloves, an ear band or beanie, and toe warmers. You can find all of our cold-weather recommendations here: http://learn.performancebike.com/bikes/advice/how-to-guides/cycling-clothing/dressing-for-the-season-essential-cycling-layering-tips
Maureen K.: A few yrs ago, I switched from riding a hybrid bike to a road bike. On the hybrid, had no problem standing up,out of saddle to get up hills. I’ve had bike fit done on road bike – it fits me sooo much better now, but I am still not comfortable standing to climb up a hill – it’s too scary for some reason! What else should I be doing to get more comfortable standing to pedal up a hill?? Thanks for any suggestions
It is quite a change going from a flat-bar road bike to a drop-bar racing bike – losing the control and leverage you got from keeping your hands in the same position on the handlebars can be disconcerting. But when you stand up to climb on a drop bar road bike, you’ll need to move your hands to your brake hoods to have the most amount of control. Once you practice riding in this position and then smoothly getting up from your saddle, you’ll become more comfortable when you really need it. If you’re looking for other tips on climbing, our Real Advice column has you covered: http://blog.performancebike.com/2013/07/11/real-advice-an-intro-to-climbing/
Reuben C: Is there a recommended pressure for a tire(as in replacing my 120psi) with the weight of the rider and load in mind. Or are there other factors such as wheel height/length? Sorry im new to riding and it feels like i am running low on psi after bumps or a day of riding (30 miles)
Road tire pressure is definitely critical to a safe and comfortable ride – almost every tire will have a range of recommended tire pressures noted directly on its sidewall. You have flexibility within this range of pressures, so if you feel like the tire is ‘bottoming out’, or compressing so much that it hits the rim, definitely put more air in if it is within the recommendations of the manufacturer. If you are still having issues, you may need to move up to a slightly wider tire (assuming that it fits within your bike’s frame), as this will help give your ride more stability. Or you could install puncture resistant tubes to reduce the chance of pinch flats and slightly increase the load capacity of the bike. If you need help finding the tire inflation range, check out this video: http://learn.performancebike.com/bikes/advice/how-to-guides/tires-tubes-and-wheels/the-right-tire-pressure-for-a-road-bike
Donald H: Help! I tried replacing the cleats on my shoes yesterday. One bolt came out fine, but the other one ended up with the head rounded out to the point the hex wrench has nothing to grip. Any suggestions?
If you are not handy with tools, your best bet is to take the shoe to your local Performance Bicycle to have a mechanic take a look at it. If you want to try yourself (with the caveat that you might damage the sole of your shoe if you aren’t careful) use a Dremel tool with a cut-off wheel to cut a slot in the top of the cleat bolt and used a slotted-head screwdriver to remove the bolt. Be careful not to cut so deep that the bolt head breaks off. It also helps if the shaft of the screwdriver is hex-shaped, so that you can use a wrench to apply more torque to the screwdriver when removing the cleat bolt. And remember to grease your cleat bolts before installing them next time :)
Eric Q: #AskPerformance How does one determine how tight/loose to adjust one’s threadless-steerer headset?
Threadless headsets are pretty easy to get set up once you get the hang of it – the key is to tighten the top cap so that you don’t feel any movement fore and aft at the junction of the headset and the head tube, but not so tight that it hinders your turning ability. Then you tighten down the stem pinch bolts to their recommended pressure to lock the stem in place. We’ve got a very clear video that walks you through each step: http://learn.performancebike.com/bikes/advice/how-to-guides/bike-parts-and-components/how-to-adjust-a-bicycle-headset
Greg C: I have my first race coming up next week. Should I shave my legs? Does it make a difference? Will I look like a FRED if I don’t shave?
Another dilemma – shaving your legs is an age-old tradition in the cycling community. Cyclists can give you a litany of rationalizations as to why they shave (such as shaved legs make cleaning up road rash easier and quicker and promote faster healing), but when it comes down to it, shaving your legs is mainly a way to identify yourself as part of the cycling club. Think of it as an initiation into the world of bike racing – you definitely don’t have to shave, but if you don’t, you’d better be fast! We’ve got tips for taking care of your skin here: http://learn.performancebike.com/bikes/advice/riding-tips/general-cycling-tips/basic-guide-skincare-for-cyclists
Chris D: The big question. … I am 6’2 and ride cross country, all mountain and a small amount of DH. 26, 27.5 or a 29er??? It seems so hard to choose a new size with my wide range of riding styles. What is the advantage of a 27.5 vrs a 29er? Also any 2014 recommendations? I hope #askperformance can help! Sincerely a #teamperformance member.
Wow, it sounds like you’re looking for that one bike that can do it all! As a taller guy, you can definitely handle a 29er, which will give you an improved angle of attack to roll over obstacles, and more momentum to smooth out any trail. But the new 27.5″ standard might also be a great option for you – these bikes have a bit more agility than a 29er, but still have a greater ability to roll over obstacles than a classic 26″ bike. We’re pretty excited about the 27.5″ format and think that it might be a great fit for what you want to ride – we’ll have great options soon from GT (the 130mm travel Sensor and 150mm travel Force) as well as Devinci (their all-new 140mm travel Troy). Check out our Learning Center for more info about 29ers: http://learn.performancebike.com/bikes/advice/buyers-guides/bikes-and-frames/basic-guide-to-29er-mountain-bikes and 27.5″ mountain bikes: http://learn.performancebike.com/bikes/advice/buyers-guides/bikes-and-frames/basic-guide-to-275-mountain-bikes
Dawn G.: How do I stop squeaky disc brakes? I’ve cleaned and adjusted them and they still squeak.
There are 2 main things that might be going on if you’ve got everything adjusted right – when you first install new disc brake pads, it’s essential that you go through the ‘break-in’ period for the pads. This will help improve performance and lessen annoying noise – just follow our tips here: http://learn.performancebike.com/bikes/advice/how-to-guides/bike-parts-and-components/breaking-in-your-bike-disc-brakes Of course it could just be the case that the pads have become contaminated with oil or dirt – disc brakes pads a difficult to fully clean once this happens, so often the only alternative is simply to replace the pads all together: http://learn.performancebike.com/bikes/advice/how-to-guides/bike-parts-and-components/how-to-replace-disc-brake-pads
Greg E: I am very interested in getting into cyclocross racing. What is the best way to get started racing for a mature beginner ? I already have a fuji cyclocross bike.
We’re huge fans of cross racing here in the home office – you could even say that we’re obsessed! But really what’s not to love? It’s an all-out effort for 30 minutes to an hour through grass, mud, or sand, with some barriers thrown in just for kicks. Of course this means that some different skills are needed than a regular road ride – you’re already on the right track with a dedicated cyclocross bike, but your next step is to practice cross-specific skills like quick dismounts and remounts, proper technique to carry and run with your bike, and short, hard sprinting efforts to stay in the mix at a race. We’ve got some tips you can follow on our Learning Center, but your best option to learn more is to find a local cyclocross club or training group – cross racers are a friendly bunch, and they’re usually happy to show a beginner the ropes and get him or her just as addicted to cross racing as they are: http://learn.performancebike.com/bikes/advice/riding-tips/road-cycling/cyclocross-basics
If you’ve got a cycling question that you need an answer to right away, feel free to get in touch with our Spin Doctor product technical support team – they are our team of in-house technical experts with decades of combined industry experience, ready to get you the info you need.
Call: 800-553-TECH (8324)
Chat: Live Help at PerformanceBike.com
October 8, 2013 9 Comments
Winter is coming. And this year, just like every year, we’re all going to swear up and down that no matter how bad the weather gets, we’re going to ride outside. And this year, just like every year, that resolution will last just about through mid-December, at which point we will all switch to full-on holiday bacchanalia mode and just kind of stop riding, reasoning that spring isn’t that far away.
For most of my cycling career, this was exactly the pattern I fell into year after year. I would ride my way into excellent form going into the fall, only to feel like I was starting again from scratch every spring. Finally, one year, I decided to buy a trainer. I didn’t work for Performance at the time, but I visited my local store, and the associate helped me pick out a trainer that was right for my needs. I ended up going home with an Elite progressive resistance trainer, and a special tire designed to be used with stationary trainers (more on that in a bit). The results were incredible. While I’ll be the first to admit I didn’t exactly love riding the trainer, I was able to keep relatively in shape through the winter, and entered into the spring in much better shape than previous years.
When it comes to trainers and rollers, there are a lot of options to choose from. Trainers can vary a lot in price and features, so it’s important to consider what your training goals are before buying.
Here are some tricks and tips to get the most out of your winter training:
1. Know Your Trainers: The primary purpose of trainers is to help you build strength and endurance. Basically, a trainer is a treadmill for your rear wheel—you just clamp your rear wheel in and start spinning. How much resistance your trainer delivers will depend on what type it is. Our Learning Center has an article that dives more in-depth into the different types of trainers, but here’s a quick summary:
Wind Trainers: Use a fan to generate resistance.
Magnetic Trainers: Use combination of magnets and metal plates to generate resistance.
Fluid Trainers: Uses a hydraulic fluid and an impeller to create resistance.
A quick word on tires: trainers tend to be tough on your tires. As mentioned above, some companies like Vittoria now make specially designed tires that are made to withstand the rigors that the trainer will put them through.
2. Rollers: are different from trainers in that the focus is on developing form instead of strength. While riding the rollers can deliver a hard, pulse-pounding workout, rollers are better used to work on cadence, pedaling efficiency and concentration. Unlike trainers, rollers are a free-form exercise where the bike is not locked down, so they require a smooth pedaling motion, steady cadence and concentration to use. They take some practice to get the hang of, but the rewards are significant. The first few times you use rollers, we highly recommend wearing a helmet, setting them up next to a wall (to make it easier to get on and off), and putting some couch cushions around you on the floor. It’s also recommended that you have someone video your first attempt at using the rollers, since hilarity is almost certainly sure to ensue (don’t worry, we’ve all been there).
3. Boredom: I’m going to be really honest here: there are few things more boring than riding a trainer/rollers. When you’re sitting on a bike that’s going nowhere, it’s really hard to stay motivated and push yourself. A good way to overcome this is with videos or music. Many companies offer workout DVD’s for use with the trainer that can help you target specific areas you’d like to work on (strength training, endurance, climbing, etc…). Something important to remember, though, is that your time on the trainer is an hour you have to yourself to do whatever you want. With that in mind, here are some other ideas I use to stay focused:
-Catch up on the DVR queue
-Watch cycling movies like Breaking Away, American Flyers, and The Flying Scotsman
-Scour Netflix for movies that your better half doesn’t want to watch (I’ve probably seen Commando on the trainer at least 7 times)
-When I have to use the trainer at work or before a race, I have a special playlist on my phone of songs that help get me motivated
4. Ride With A Buddy: Everything is more fun if you have a friend, and riding with someone else helps you stay more accountable. If you have some buddies who are into cycling try setting up some indoor training sessions. If you have a video game system, then you have a recipe for success since you can host “trainer tournaments”. Last year at the office we had some fairly epic Halo multiplayer battles while riding the trainers (one guy even added aerobar extensions to his bike since he could ride hard while still using the controller).
5. Sweat It Out: When you’re on the trainer, it’s going to get sweaty. You’re not moving, so there’s no air to cool you down. Here are some tips to keep cool and clean:
-Put down a trainer mat under the bike
-Use a sweat net to protect your frame (many trainers come with one of these)
-Use a small fan to keep cool
-Always have a bottle with ice water in it
-Wear a cycling cap to keep sweat out of your eyes
6. Have A Plan: Riding the trainer is an activity that rewards having a focused approach. Making vague promises to ride the trainer every day for an hour may be hard to follow through on as the winter grinds on. Create a training realistic training plan that you can adhere to, and that drives toward very specific goals. This is where using a training DVD can be very helpful.
September 30, 2013 5 Comments
Time for another installment of our Real Advice series – hard-earned practical knowledge from real riders here at our home office. This week we delve into the topic of weight loss for cyclists.
It’s no secret that losing some weight is one of the best ways to make yourself faster, a better climber, and just feel a lot better all around. Cycling is great exercise, but often riders—both beginners and more experienced riders—can fall into the same traps that prevent them from losing weight, and sometimes even gain it while riding.
There’s a million weight loss guides out there, and many are more authoritative than anything we could offer up. But at the end of the day we’re just like you. We have families, full time jobs, and sometimes it’s hard to think about eating right. So here are some basic, easy tricks and tips that we’ve used over the years to get down to race weight, or shake off the effects of a long winter. There aren’t any magic bullets or miracle diets here. Losing weight takes time, and progress may be slow at first. Everyone is different though, and what works for one may not work for another. If you have something that’s worked for you, feel free to make liberal use of the comments section below and join the conversation.
1. RIDE MORE: Losing weight can be a simple equation of calories in vs. calories out. If you want to lose weight, you need to expend more calories, which means more saddle time. That can be tricky though, as most of us feel squeezed to get in enough riding as it is. Here are some tricks we use to get more riding in:
- Try commuting to work at least a few days a week
- Ride early before work or school, when the day is still your own, and you probably don’t have the work and family responsibilities you do in the evening
- Extending your ride by just 15 minutes can burn up to 75 more calories (hey, every little bit helps)
- Instead of trying to squeeze in one long ride, try going for two shorter rides that may accommodate your free time better
- If you are short on time, ride harder (within your ability level). A 30 minute spin is not the time to take it easy and soft pedal. Raising the intensity of shorter rides can help you both build stamina and burn more calories.
2. EVERYTHING IN MODERATION: Most people have a mentality that working out entitles them to pretty much eat whatever they want afterwards. While the occasional slice of pie ain’t gonna make or break you, the truth of the matter is that unless you’re spending all day in the saddle or riding hard at a racing pace, that last ride probably didn’t burn more than a few hundred calories. While fueling and recovery are important, most riders way overestimate how many calories they actually need to eat.
- Before your ride, eat only a moderate snack like some bread with peanut butter or an energy gel.
- If your ride will be less than 90 minutes, you may not need a mid-ride snack. Save the gels and energy bars for longer, harder rides.
- After your ride, eat a small meal with a good blend of protein and carbs (see our guide here).
3. TRACK CALORIES OUT: A heart rate monitor may seem unnecessary for most riders, but it’s the most accurate way to track how many calories you have burned in a ride. Wearing one while you ride can help guide how many calories you should eat over the course of a day.
If you’re not wearing a heart rate monitor or using a power meter, we would recommend taking the “calories burned” number on you cycling computer (or on a stationary bike or treadmill) with a big grain of salt. They usually way over estimate how many calories you’ve burned on a ride– usually to the tune of about 150-300%.
4. COUNT CALORIES IN: There is all kinds of conflicting info out there about the accuracy of calorie measurement, but for most people counting calories works.
- Read food labels, and pick foods that have a lower amount of calories PER SERVING.
- Avoid the triple threat of fat, salt, and sugar. Fat, salt and sugar are bad for losing weight, so choose foods that have less salt, sugar and fat per serving
- Go for fiber. Foods that are high in fiber and low in sugar have plenty of health benefits, and can help you feel fuller for longer. Avoid granola bars that have added fiber and are loaded with sugar. Instead choose beans, whole grains, and fresh fruit and vegetables.
- Lay off the soda. Soda is loaded with empty calories, sugar and other stuff that isn’t exactly conducive to weight loss.
5. STEP ON THE SCALE: Studies show that stepping on the scale regularly can help keep you accountable. Keep a scale at home, and weigh yourself every day in the morning, and again in the evening. Don’t get discouraged by what you see though. Weight can vary depending on how much salt you ate, how much water you drank, etc… It’s the average downward trend we’re looking for. We’re playing the long game here.
6. KEEP A JOURNAL: Keeping track of weight, calories in, calories out, and distance/time ridden can help you stay accountable to yourself, and track your progress. If you are meeting your goals, it can help give you that positive motivation to see it written down. If you are not, then you can look at the numbers and see where you might have room for some fine tuning.
7. EAT BREAKFAST: In today’s fast paced world most of us either skip breakfast, or just grab something from the Golden Arches on the go. However, choosing a healthy, filling breakfast like a homemade fruit and yogurt smoothie, fresh fruit and toast, or granola cereal can help fuel you throughout the day, and delay those feelings of being hungry.
8. PLAN YOUR MEALS: Planning out your meals may be one of the most important things to help you lose weight. Below are some tips our employees use to make sure they can eat healthy, even when they’re in a rush.
- Don’t eat out as much. Eating out means eating meals full of hidden calories and questionable ingredients. Eating out is ok occasionally, but when possible eat food you’ve prepared yourself. Plus, it’s expensive, and you need that money to buy new, smaller bike clothes.
- More lean protein and veggies, less cheese and red meat.
- Just because it’s a salad doesn’t mean it’s healthy. Lay off the bottled dressings and shredded cheeses. Try making your own dressing with olive oil and vinegar, and using avocado or cottage cheese instead of shredded cheese.
- Bring your lunch. This gives you the power to know exactly what you’re eating and how many calories are in it. If you’re pressed for time in the mornings, make it the night before.
- The same goes for breakfast. Try making or preparing your breakfast the night before, and then putting it in the fridge.
- When you make dinner, make big batches. You can then refrigerate or freeze them to reuse on nights when you may feel rushed or don’t have time to make a fresh dinner.
- Lastly, eat real food whenever possible. This means avoiding pre-packaged, processed foods and eating more veggies, fruits, lean meats, beans and whole grains. While convenient and sometimes low in calories, processed foods are stuffed full of sodium, saturated fat and other stuff that can prevent you losing weight, and probably won’t make you feel your best. The Feed Zone Cookbook by Biju Thomas & Allen Lim has some great recipes for cyclists.
We’ll be the first to say that we’re not experts on the topic, so before you follow any of our recommendations, it’s best to consult with a doctor, trainer, or dietician who can help you figure out a plan that’s right for you. You shouldn’t in any way, shape, or form consider this to be an end all be all prescription for shedding some pounds.
September 13, 2013 Leave a comment
We’ve finally recovered from the jetlag after Eurobike, the cycling industry’s biggest international trade show. A 3 day festival of anything and everything bike-related, Eurobike takes place every year near the idyllic shores of Lake Constance in the southwest corner of Germany. While the show is really too big to sum up in just a few paragraphs, we’ll hit a few highlights and trends below – before we head out to the biggest US cycling show, Interbike in Las Vegas.
1. 27.5″ (or 650B) wheels for mountain bikes are here to stay. This in-between wheel size (although it is closer in size to 26″ wheels than 29″ wheels) was on full display at Eurobike, with every major manufacturer offering a trail bike in this ‘tweener format. Mostly these bikes are being pitched as “all-mountain” or “enduro” bikes – but in reality that’s what most of us ride every day! We ride up, down and over whatever the trail throws at us, and want a bike that makes any trail more fun, so 27.5″ bikes should be a great fit. The continued rise of 27.5″ bikes also mean that more tires, wheels and suspension are also becoming available for upgrades later on. We’re especially excited about the new GT Force and Sensor bikes, and Joe Breeze’s very first full-suspension bike, the Breezer Repack.
2. Hydraulic disc brakes for road/cyclocross bikes were also highly evident throughout the show. While we know that not everyone is going to be interested, many manufacturers have incorporated at least one road bike with hydraulic stoppers into their lineup, and definitely on a cyclocross bike if they have one. Both SRAM and Shimano offer hydraulic options on their newest high-end road components, and Campagnolo has partnered with Formula to offer a system. With the promise of increased braking power and consistency plus more freedom for the design of road bike wheels, it will be interesting to see how this trend develops over time.
3. E-bikes, or electronic-pedal assist bikes, also had a huge presence in the halls of Eurobike. From city bikes to road bikes to full-suspension mountain bikes, manufacturers have jammed electric motors into just about any type of bike you can imagine. While e-bikes have not made inroads in the US so far, in Europe they already have a huge presence, even with costs of over $4,000 per bike (e-bikes account for 10% of all bike sales in Germany). We actually test-rode quite a few models of e-bikes at the show, including one rated at an assist level of up to 45km/h (or almost 30mph), and they are fun to ride, even if it does feel like you are cheating a bit.
4. On the fashion front, Eurobike was awash in bright and highly visible colors, from safety orange, to brilliant blues, to fluorescents yellows and greens – although we noticed some camo patterns making a comeback as well. There were still plenty of traditional colors being used, but in our books these bright colors are good news – we’re in favor of anything that makes us more visible while we’re riding our bikes!
5. Finally, Eurobike was exciting simply for it’s proliferation of creative and, sometimes, wacky ideas for bikes and gear. The energy and enthusiasm for anything bike-related was great to see – the world of people who love bikes and see great opportunities in this market is vast. Not all of these ideas might make it, but we love seeing what people dream up for the future of cycling.
You can find all of our photos from Eurobike in a gallery on our Facebook page.