July 4, 2012 Leave a comment
June 27, 2012 1 Comment
We’ve decided to follow along this year as Zach, a web merchant here at our home office, works hard to get in shape for Jeremiah Bishop’s Alpine Loop Gran Fondo this fall. Like many of you out there, Zach has been juggling work and family as he tries to make time to meet his fitness and training goals. Read on below to see how his plan has been coming along, and let us know if you’ve got any tips in the comments below.
Wow, the last month has been so busy! I’ll start with a quick update on everything. In the last month I turned 31, my wife and I had our one year anniversary, I’ve been setting personal records on my Strava hill climb segments just about every time I go out, I placed 7th in one of the local races I usually do terrible at, I dropped a pant size, and I’ve started the search for the perfect bicycle to ride for the Alpine Loop Gran Fondo!
Unfortunately though, I’ve only lost one freaking pound! One pound over an entire month! Totally frustrating when the goal is to lose another 20 lbs by September. Fortunately my Strava segments have been keeping me motivated, so I’m feeling happy with my results so far. But I’ve got to find a way to drop that weight!
As I mentioned in my first post, riding bikes has helped me out quite a bit in the weight loss department over the last few years (76ish pounds dropped so far), but now I can’t seem to lose weight from riding bikes alone. I’m not very good at planning out training routines to provide structure on a daily and weekly basis, but my buddy Ken is a cyclist, crossfit coach, personal trainer, and an all around good guy. He’s really good at working with people as a trainer, and a few months ago he decided to help me train for the Alpine Loop Gran Fondo. He‘s created a weekly plan for me that’s structured, but is still a bit flexible, and leaves some space for conflicts that arise throughout the week.
My training plan for the Gran Fondo is pretty straight forward – here’s a little insight into what I’ve been working on (this is just my plan – always consult a training pro for advice for you):
Intervals ramp up the metabolism like crazy, rapidly increase VO2 Max, help your heart rate drop faster after hard efforts, and increase lactic acid threshold. They also will help you develop endurance, a huge kick and do not have the muscle wasting effect of long slow distance riding. I do 2 hard intervals per week, mixing in Tabata sprints, hill repeats, ¼ mile x 10, 1 mile x 4, or other variations.
TIME TRIAL AND TEMPO RIDES:
I try to get in 2 tempo or time trial rides per week, more if time permits. Group rides serve well for this, as tempo rides should be your easiest pace rides.
I’ve been doing 1 heavy weight training session per week, switching up weight and rep schemes. Some days I do high weight/low rep and other days I do low weight/high rep. Some folks stay away from weights, but I’ve found that it works for me.
TRY NEW SPORTS AND EXERCISES:
Again, some coaches will tell you to just ride, but I like to keep it fun and new. An occasional run, game of tennis, swimming, soccer or flag football helps shake things up for me.
This is a tricky one for me, as I like to eat. Basically I’ve been trying to keep things fresh and simple, not drink any calories (just lots of water), and throw in a cheat meal once a week. If my weight’s not coming down, I change it up and try something new.
On top of my day-to-day plan, I’ve also scheduled some trips to the mountains of Western North Carolina this summer. There are many routes out there that are similar to the Alpine Loop (well, at least I hope so), which will be great warm ups for my big ride.
I’ve been on my plan for several weeks now, and it’s been going pretty good for the most part. I’m definitely getting faster on the hills and starting to hang with some of the faster group rides. The riding part is easy – the hard part has been eating really well, and sticking to the intervals, hill repeats, and other hard workouts! I’ve been doing exercises called “Bulgarian split squats,” and “Romanian dead lifts.” Oh yeah running too! I hate running. 202 lbs is a lot to throw on your knees and ankles while trudging down the road in a half-hearted gallop/trot/jog excuse of a run!
The weight loss is the biggest issue and is directly related to my love of good food and drink. I’ve been doing a lot better with my caloric intake, but I’ll be honest, it’s hard to pass up delicious tasty chips dipped in ranch dressing and complimented with a chilly cold brew! My brother had the best quote ever. We went on a long hot mountain bike ride and after he bonked pretty hard, cramped up, walked it out, and got back to the house, he said “It’s just a man’s instinct to want to eat a delicious juicy burger after a long hard ride!” Agreed!
But at the end of the day, these structured workouts and diet restrictions are seriously paying off. I am getting faster, I am dropping inches, and I am building muscle. Of course the Alpine Loop Gran Fondo is going to be harder than anything I’ve ever done so far, and I’ve got to keep up the training plan, as this is just the beginning.
I was listening to an interview with Jeremiah Bishop the other day and he was talking about the Gran Fondo in his own words. From what he said, he got the idea for the ride in the middle of one of his training rides. At the top of one of the climbs in a remote area of the West Virginia wilderness, he was looking out and felt like he was in the Alps, hidden away from cell phone towers, power lines, and civilization as a whole. But then he mentioned that the fastest he had ever done that climb was 45 minutes at full-on diesel race pace – 45 minutes for JB will probably be more like two hours for me! But what goes up also gets to bomb down, and the views from the top of the long climbs will be worth every burning pedal stroke!
So there are three months to go. Time to get serious and get this training dialed in. I’m excited to share my experiences about the bicycles I’ve been testing while in search of the perfect Grand Fondo bike, as well as the rest of journey along the way!
May 29, 2012 Leave a comment
The 2012 Giro d’Italia is over, and what a final weekend it was! Ryder Hesjedal became the first Canadian to ever win a Grand Tour, while also snagging the first overall Grand Tour win for Team Garmin-Barracuda. It was such an exciting final weekend that we had to corral the highlights here on our blog, just so we could enjoy the battle for the Maglia Rosa one more time.
First up was Stage 20, which included an ascent of the fearsome Mortirolo before a finishing climb up the punishing, and legendary, Stelvio. Aided by his trusty lieutenant Christian Vande Velde, Hesjedal powered a select group of GC favorites most of the way up the Stelvio in pursuit of the surprising Thomas De Gendt – who threatened to gain almost five minutes on the chasing pack of GC men. Hesjedal closed the gap to De Gendt in the final kilometers, but a cagey Joaquim Rodriguez sprinted away near the finish to gain a precious few seconds in his quest to keep the Maglia Rosa.
On the Giro’s final day, Hesjedal lined up for the final time trial 31 seconds down on Rodriguez – but in a display reminiscent of Greg LeMond beating Laurent Fignon in the final time trial of the 1989 Tour de France, Hesjedal powered his way through the time trial to best Rodriguez by a scant 16 seconds in the final tally.
What a race and what a finale to the season’s first Grand Tour – there was drama, a great storyline, and the always impressive Italian scenery. Here’s hoping that the competition for this summer’s Tour de France will be just as exciting!
May 27, 2012 Leave a comment
Our friends at Devinci are very proud of their bikes and the fact that they have been designed, tested and built at their factory in Quebec, Canada since 1987. It is this reputation for designing and handcrafting extraordinary bikes that makes our 2012 Tour Devinci, Build a Bike Giveaway so interesting.
The winner of our 3-day, all-expense-paid, hands-on Devinci factory tour will get to meet Devinci staff, see how Devinci bikes are designed, tested, machined, welded and assembled and help build a Devinci bike with their own hands, from machining to assembly. To top it off, our winner will get to ride local trails, scenic road loops, or both, with Devinci staff, plus take home either a 2012 Devinci Leo SL K Road Bike or a 2012 Devinci Atlas RC 29er Mountain Bike as a souvenir!
For a sneak peek of what you might see, take a look at the series of videos about the Devinci factory in Quebec:
Producing bikes in-house allows Devinci to keep tabs on the pulse of every bike, from raw materials incubation through heat-treat processes, painting, assembly, and finished perfection:
At Devinci, the ultimate riding experience starts with hand-welded frames built by senior craftsmen:
Devinci bikes are driven by precision engineering and innovation. That’s why its team of engineers developed CNC programming and the custom tooling necessary to painstakingly fine-tune the build quality of each frame before it leaves Devinci Laboratories:
To ensure Devinci exceeds your riding expectations, each bike undergoes brutal and calculated testing before ever leaving the factory doors:
Enter the 2012 Tour Devinci, Build a Bike Giveaway now for your chance to visit Devinci‘s factory in Quebec! Contest entry dates are 4/30/12 – 5/28/12 and only one entry per person (US residents only).
March 16, 2012 Leave a comment
Did you miss last night’s In-store Spin Doctor Clinic – or do you not live near one of our shops? Don’t worry, we’ve got you covered with today’s Spin Doctor Tech Tip.
In a perfect world bikes would never get flat tires or need periodic repair. But the world is not perfect, and besides it’d get boring if there were no routes, roads or trails that challenged both rider and bike! Instead, dealing with the occasional mid-ride repair is part of the sport. But don’t fret, with a little know-how and the right tools you’ll be ready for just about any problem that comes your way. Here are some tips and tricks to assure you never (well, rarely, anyway) finish a ride by walking your bike back to the garage or local bike shop.
It’s impossible to prevent all riding mishaps, but a little preparation goes a long way! Before each ride, complete a quick check of your bike and gear: squeeze the brakes and rock the bike back and forth to make sure the brake calipers are tight and that there is no play in the headset; check bolts for tightness (stem and seatpost in particular); look for any frayed brake or shifter cables; check pedals to make sure they are tightly fastened to the crankset (the right pedal tightens clockwise; the left pedal tightens counter-clockwise); lube your chain, then wipe away excess lubricant; check tires for wear, cuts, blisters or lodged glass; pump tires to the manufacturer-recommended pressure (you can find this info on the tire’s sidewall); if you use clipless pedals, check that your cleat bolts are securely fastened. If you notice anything wrong during your check, either fix it yourself or take your bike to your local Performance Bicycle store before your ride!
2. Tire Levers: Although if possible, install the tire using just your hands (since levers can pinch the tube).
3. Spare Tube: Patching tubes can be tricky.
4. Patch Kit: Your back-up plan.
6. Multi-tool: These come in multiple shapes and sizes and configurations – know the bolt sizes on your bike and cleats and find a tool that has those (a tool with 4, 5 and 6mm Allen wrenches, plus flat and Philips head screwdrivers is a good start).
8. Chain Tool (also on many multi-tools): Broken mountain bike chains are not unusual, and even road chains occasionally snap. With a chain tool you can make a temporary fix to get you home. Don’t forget a replacement chain pin (Shimano) or a chain link connector (i.e. SRAM Power Link).
10. Cash: Call this the ultimate multi-tool – you can buy food and drinks, make a phone call if cell service doesn’t work, and even use a folded bill as substitute tire boot!
11. Other Essentials: Cell phone, ID card and any special medical alerts you may have.
Whether you ride on the road or trail, you’re bound to get a flat tire once in a while. Make sure you’re comfortable changing a tube by yourself, so you don’t get stranded. Watch our handy How-To video below for a few tips (just remember that if you’re working on a bike with hydraulic disc brakes, never compress the brake levers with the disc removed, as this will push the caliper pistons inward and make it difficult to reinsert the disc).
And now a few IN-A-PINCH PRACTICES:
1. Got a flat and forgot your spare tube? Here are 2 emergency techniques to get you home:
Cut the tube at the puncture then tie it tightly back together. Stretch it into place, re-install the tire and inflate.
No tube, no pump? No worries! Pack your flat tire with as much grass and leaves as you can and pedal gingerly back to your car (this does works, for a little while)!
2. You ignored our suggestion to carry a tire boot and flatted when your tire sidewall got cut. What to do? Place a folded Power Bar wrapper or dollar bill, or a piece of plastic soda bottle between the tube and the cut, then carefully inflate the tire.
3. While shredding the righteous single track at Moab, you taco your front wheel and the tire is now rubbing on the fork. You’re not stuck yet! Remove the wheel from the bike and locate the apex of the bend. With the inflated tire still on the rim, strike the tire at the bend on a hard surface (that shouldn’t be hard to find in Moab). With care you can knock the wheel back into reasonable alignment (at least so it is not rubbing on the fork blades). If you have disc brakes, you are good to go. If you have rim brakes, disconnect them and carefully head back.
4. If you’ve broken a spoke, carefully remove it or, if necessary, wrap it around the nearest intact spoke on the same side of the wheel. Then true the wheel so it doesn’t drag on the frame or brake pads.
5. And finally here are a double speed and a single speed solution:
First, your rear derailleur gets destroyed on a rock. It has come apart and is unusable. Using a chain tool, you can rig your bike up as a single speed. Select a cog in the back that lines up with a ring on the crank. Usually the smaller rings in the front are better. Now cut the chain, drape it around the two rings you have selected, pull it tight and cut it again so the ends just reach. Reconnect it and pedal your new single speed the hipster way home.
Second, you are riding in the mountains and the rear gear cable snaps. The rear derailleur shifts to the highest gear so you and your bike grind to a halt. Are you stuck? Nope, screw in the “H” limit screw on the derailleur while turning the cranks. This will shift the rear derailleur to an easier gear. Continue tightening the screw until you have the easiest gear you can reach. Now pedal your semi-hipster, double-speed way back to the car.
March 2, 2012 Leave a comment
We’re definitely cycling fans here at the Performance Bicycle home office, so we’re always excited for another weekend of pro cycling action. Yes, we know that there’s already been drama this year with the Alberto Contador case, but we still love watching the pros do battle out on the road – it inspires us to go out and push ourselves when we ride! And this weekend kicks off a flurry of pro racing, starting with some great European events.
First up, on Saturday, is the Strade Bianche in Italy. Last year Phillipe Gilbert won (and started his amazing season) this relatively new race that races across the fabled “white roads” of Tuscany and finishes in the hill-town of Siena. This race feels like a “new classic”, since it was inspired by the famous l’Eroica bike race – an amateur Gran Fondo-style event where participants ride vintage bikes and gear. Although the pros ride their 21st century technology, the Strade Bianche still has a fantastic combination of beautiful Italian countryside, a tricky climb to a finish on the main square of Siena (the same place where the Palio horse race is contested), and those infamous “white roads”, which are treacherous whether wet or dry! Gilbert will be back to defend his title this year, bringing along teammates Alessandro Ballan, Greg Van Avermaet, Cadel Evans and George Hincapie, while the likes of Fabian Cancellara, Christian Vande Velde, Johan Vansummeren, Dan Martin, Peter Sagan and Vincenzo Nibali round out a star-studded field of “all-rounder” riders. Check out the highlights from last year:
Is stage racing more your style? Then you can settle in to watch Paris-Nice, which starts on this Sunday and ends the following Sunday. Nicknamed the ”Race to the sun”, Paris-Nice starts near Paris and then winds its way south through the French countryside to the French Riviera (not a bad way to spend a week, if you’ve got the time). The first true stage-race test in Europe, Paris-Nice offers up a solid mix of rolling stages, mountains and time-trialling to find out who’s got good early-season form. Tony Martin will be back to defend his title, but his new teammate Levi Leipheimer will also be there to back him up. They’ll face a tough lineup of Grand Tour contenders, such as Frank and Andy Schleck, Andrea Kloden, Bradley Wiggins, Janez Brajkovic, Damiano Cunego, Christian Vandevelde (in back to back races), Denis Menchov, Ivan Basso, and Tejay Van Garderen. Check out highlights from Stage 5 of last year’s race:
Interested in more of a Spanish flavor for your stage-racing action? Then you’ll want to check out the Vuelta a Murcia, a short stage race that features a climbing stage on Saturday and an individual time trial on Sunday. Spanish favorites Juan Jose Cobo and Samuel Sanchez will be lining up to challenge for the title, but last year’s champ, Alberto Contador, will not be back to dominate like he did in the highlights below (although this result was wiped out as part of his suspension):
Finally, if mountain bike racing is more your style, then we’ve got you covered there too! The Mellow Johnny’s Classic will take place this weekend on a ranch outside of Austin, Texas. The first race of the USA Cycling Pro Mountain Bike Cross Country Tour, the Mellow Johnny’s race will be the first test for the array of racers battling it out for spots on this summer’s Olympic Mountain Bike teams. Contenders on the women’s side include Heather Irmiger, Emily Batty, Katie Compton, World Champion Catharine Pendrel, and defending champ Georgia Gould . On the men’s side, last year’s winner Max Plaxton will battle Todd Wells, Jeremy Horgan-Kobelski and Jeremiah Bishop, among others. You can check out highlights of the 2011 race on Cycling Dirt.
Phew, kind of a busy weekend – just don’t forget to get outside and ride your own bike!
January 16, 2012 1 Comment
With the ProTour Cycling season already starting up this week at the Tour Down Under in Australia (in the middle of their summer, of course), we thought it would be fun to take a look at all of the ProTour team kits. After all of the changes and mergers for the new year, at least you’ll now have some idea what you’re looking at in the colorful professional peloton. Plus we threw in links to all of the official team websites, if you want more info about the teams and their riders.