Mountain biking is truly an adrenaline fuelled sport and there's nothing better than speeding down an off-road dirt track on a Saturday afternoon. Hitting a nice jump and landing it perfectly. Covering the distance and having fun are just a couple of reasons why people get out and enjoy this awesome sport.
However there a few who take things a little more seriously than others and feel the need to want to go further, jump higher and go faster and then do even more the next time.
These people want to know exact information on their own performance so they can track their own progression and get better at mountain biking.
You can install a bike computer to your bike however these can be a little fiddly to fit and can be a little inaccurate when tracking what has been done. This is because typically they rely on an attachment that needs to be fitted to the forks of the bike and to the spokes of the front wheel.
These can be inaccurate mainly because the owner of the bike has installed them incorrectly. The other reason is that they don't secure them properly and the first knock the bike takes can cause the bike computer and its components to fall off the bike. If this happens they can easily be lost and this can be extremely frustrating.
The last thing you want to have to do is to back track across miles of terrain looking for something that is smaller than a penny. There is, however, an alternative which is growing in popularity and is the next best thing after the standard bike computer.
You can try using a GPS watch for tracking your performance on your bike. These devices use satellites to track what you do and don't rely on some calculation based on your bikes wheel circumference. They are easy to get up and running and can be used for other sports and activities too.
They do cost a little more however the functionality in comparison, plus the fact that most of these devices can be worn as a normal everyday watch make it a good thing for most active mountain bikers.
There are many GPS watches available on the market however as a start off watch I would strongly urge you to look at something like the Garmin 305 GPS Receiver and the Garmin 305 Speed/ Cadence Bike Sensor which will give you up to the minute data during your ride.
Wednesday, July 26, 2017
How to Find Good Mountain Bikes
Selecting Good Mountain Bikes begins with selecting the right type of mountain bike (MTB) for you. Yes, it all comes back down to the type of riding you do.
My current bike is thirteen years old and still going strong. The questions I am about to share with you, are the ones I used when researching good mountain bikes for myself. Recently I used the same questions to find a good MTB for my nine year old son's birthday. I began researching kids mountain bikes and applied the same questions to help select the right bike for him. I am pleased to say, the bike is a perfect fit for him and has renewed his love of bike riding.
So how do you go about choosing the right bike? Simply by asking a series of questions designed help you select the best bike for you.
What is your riding experience?
What is the age and height is the bike rider?
Is the bike going to be used for commuting or cross-country riding?
Is the bike going to be used for mountain cruising?
Is the bike going to be used for rocky trails?
Is the bike going to be used for rugged downhill tracks?
Is the bike going to be used for jumping and aerial tricks?
The type of riding you intend to undertake will greatly influence the style and bike configuration. Although most mountain bikes look similar, there is a vast difference in frame types, steering geometry, suspension, gearing as well as the wheels, brakes and tyres.
As a rule of thumb, a beginner rider will best be served by a recreational cross country bike. If you intend to do a lot of riding on pavement and off-road, choose a model with good front suspension, no rear suspension (hardtail) as they have the best efficiency and comfort. If you intend to do more off-road riding, a full suspension frame is best.
If you intend to use it exclusively off-road and mostly over rough terrain look for a higher end full suspension model as these will have a greater range of suspension travel and a heavier more robust frame and brakes. This will help with the comfort and stability of your ride.
Downhill MTB's must be very heavy duty in design and have lower, looser steering geometry. These design changes make the bike more responsive at fast speeds down steep slopes; these bikes are designed for the more experienced rider.
Depending on the type of riding you wish to undertake the following is a list of good MTB brands which I have found to be good quality and good value for money. They are Giant, Diamondback, Kona, Trek, Norco, Schwinn, Mongoose and GT brand bikes.
The last thing you need to decide is, do you want good, or do you want cheap. The words "good" and "cheap" are not synonymous, nor are good bikes generally found in discount department stores.
While researching Kids mountain bikes, I discover a renewed passion for the sport as both my sons now have mountain bikes. We purchased a 21 speed - 24 inch "GT Stomper" for my nine year old son while my eleven year old son rides a five year old, 7 speed - 20 inch Schwinn.
My eleven year old does well to keep up with us on our larger and faster bikes. His bike is much more agile over jumps and tight tracks. He now wants to upgrade to a larger 26" bike. Due to his age and height, frame selection is critical as he is going through rapid growth spurts. He is currently just that little too short for a medium frame size. We are waiting until his next birthday before choosing a good mountain bike with a larger frame size that he will not outgrow too quickly.
I must commend my son as he has learnt that there is a difference between a cheap bike, a good bike and a reasonable bike. We said we would look at a GT aggressor, a reasonable bike, good for its price range; however, he has his eyes on the Mongoose Tyax Comp or if he can stretch his savings a GT Avalanche 1.
I will be researching the best mountain bikes and MTB prices to help my son get the most bike for his money. Keep an eye out for our future article where to buy Good Mountain Bikes which will be posted on our website.
After researching mountain bikes and mountain bike prices on the Internet for my family I got discouraged with the information available due to the high number of spam marketing sites. I decided to start a quality site about mountain bikes and mountain bike riding called Good Mountain Bikes R Us.
My current bike is thirteen years old and still going strong. The questions I am about to share with you, are the ones I used when researching good mountain bikes for myself. Recently I used the same questions to find a good MTB for my nine year old son's birthday. I began researching kids mountain bikes and applied the same questions to help select the right bike for him. I am pleased to say, the bike is a perfect fit for him and has renewed his love of bike riding.
So how do you go about choosing the right bike? Simply by asking a series of questions designed help you select the best bike for you.
What is your riding experience?
What is the age and height is the bike rider?
Is the bike going to be used for commuting or cross-country riding?
Is the bike going to be used for mountain cruising?
Is the bike going to be used for rocky trails?
Is the bike going to be used for rugged downhill tracks?
Is the bike going to be used for jumping and aerial tricks?
The type of riding you intend to undertake will greatly influence the style and bike configuration. Although most mountain bikes look similar, there is a vast difference in frame types, steering geometry, suspension, gearing as well as the wheels, brakes and tyres.
As a rule of thumb, a beginner rider will best be served by a recreational cross country bike. If you intend to do a lot of riding on pavement and off-road, choose a model with good front suspension, no rear suspension (hardtail) as they have the best efficiency and comfort. If you intend to do more off-road riding, a full suspension frame is best.
If you intend to use it exclusively off-road and mostly over rough terrain look for a higher end full suspension model as these will have a greater range of suspension travel and a heavier more robust frame and brakes. This will help with the comfort and stability of your ride.
Downhill MTB's must be very heavy duty in design and have lower, looser steering geometry. These design changes make the bike more responsive at fast speeds down steep slopes; these bikes are designed for the more experienced rider.
Depending on the type of riding you wish to undertake the following is a list of good MTB brands which I have found to be good quality and good value for money. They are Giant, Diamondback, Kona, Trek, Norco, Schwinn, Mongoose and GT brand bikes.
The last thing you need to decide is, do you want good, or do you want cheap. The words "good" and "cheap" are not synonymous, nor are good bikes generally found in discount department stores.
While researching Kids mountain bikes, I discover a renewed passion for the sport as both my sons now have mountain bikes. We purchased a 21 speed - 24 inch "GT Stomper" for my nine year old son while my eleven year old son rides a five year old, 7 speed - 20 inch Schwinn.
My eleven year old does well to keep up with us on our larger and faster bikes. His bike is much more agile over jumps and tight tracks. He now wants to upgrade to a larger 26" bike. Due to his age and height, frame selection is critical as he is going through rapid growth spurts. He is currently just that little too short for a medium frame size. We are waiting until his next birthday before choosing a good mountain bike with a larger frame size that he will not outgrow too quickly.
I must commend my son as he has learnt that there is a difference between a cheap bike, a good bike and a reasonable bike. We said we would look at a GT aggressor, a reasonable bike, good for its price range; however, he has his eyes on the Mongoose Tyax Comp or if he can stretch his savings a GT Avalanche 1.
I will be researching the best mountain bikes and MTB prices to help my son get the most bike for his money. Keep an eye out for our future article where to buy Good Mountain Bikes which will be posted on our website.
After researching mountain bikes and mountain bike prices on the Internet for my family I got discouraged with the information available due to the high number of spam marketing sites. I decided to start a quality site about mountain bikes and mountain bike riding called Good Mountain Bikes R Us.
Differences Between Men's Mountain Bikes and Women's Mountain Bikes
When shopping for a mountain bike, it is important to recognize and accommodate the basic anatomical and structural differences of men and women. However, there should be no reason for making a mistake when purchasing a bicycle meant specifically for either. If someone is familiar with the differences, they are in a better position to choose wisely while avoiding a costly error--so important in today's economy.
Men's Mountain Bikes
On a man's bike, the geometry of the framework used is a bit different. It is assumed that the male physique is generally larger than the female physique, and these structural differences make allowances for that. The top tube lobe is longer for the men's bike, while the women's bikes have a comparatively shorter tube lobe. Handlebars are wider to allow for the broader shoulder and upper body structure of men. In addition, saddles on a men's bike tend to be narrower, favoring efficiency over comfort.
Women's Bikes
Women's mountain bikes offer a very different feel as compared to men. They tend to focus a bit more on comfort while making accommodations for a smaller female physique. The top tube length is shorter. The handlebars are narrower to accommodate a narrower shoulder structure. The saddle is a bit wider, making allowances for more comfort and cushion while riding. The changes are not only making it comfortable to ride these bikes but the changes are very much aesthetically pleasing as well. In addition, more colorful choices are usually available on the women's models. Brighter colors and pastels, such as pink, purple, blues, and green, are often favourite choices, therefore the market is usually flooded with many such attractive models.
Major purchase mistakes and effects
When shopping for a bike for a woman, manufacturers may attempt to lure them into certain traps. Before learning the structural differences in the two models, ignorant consumers can be tempted by skillful marketing. Some manufacturers simply give smaller mountain bikes a "girly" look, and brand them as women's mountain bikes. One ought to be careful not being lured by color and size, but to be aware of the specifics while purchasing women's bikes. Major effects of buying the wrong thing include numbness in the hands, back, neck, and shoulder pain, and a very uncomfortable bicycle saddle. The buyer is always encouraged to make sure he purchases the right kind of equipment for the task. Women's mountain bikes are meant only for women.
Men's Mountain Bikes
On a man's bike, the geometry of the framework used is a bit different. It is assumed that the male physique is generally larger than the female physique, and these structural differences make allowances for that. The top tube lobe is longer for the men's bike, while the women's bikes have a comparatively shorter tube lobe. Handlebars are wider to allow for the broader shoulder and upper body structure of men. In addition, saddles on a men's bike tend to be narrower, favoring efficiency over comfort.
Women's Bikes
Women's mountain bikes offer a very different feel as compared to men. They tend to focus a bit more on comfort while making accommodations for a smaller female physique. The top tube length is shorter. The handlebars are narrower to accommodate a narrower shoulder structure. The saddle is a bit wider, making allowances for more comfort and cushion while riding. The changes are not only making it comfortable to ride these bikes but the changes are very much aesthetically pleasing as well. In addition, more colorful choices are usually available on the women's models. Brighter colors and pastels, such as pink, purple, blues, and green, are often favourite choices, therefore the market is usually flooded with many such attractive models.
Major purchase mistakes and effects
When shopping for a bike for a woman, manufacturers may attempt to lure them into certain traps. Before learning the structural differences in the two models, ignorant consumers can be tempted by skillful marketing. Some manufacturers simply give smaller mountain bikes a "girly" look, and brand them as women's mountain bikes. One ought to be careful not being lured by color and size, but to be aware of the specifics while purchasing women's bikes. Major effects of buying the wrong thing include numbness in the hands, back, neck, and shoulder pain, and a very uncomfortable bicycle saddle. The buyer is always encouraged to make sure he purchases the right kind of equipment for the task. Women's mountain bikes are meant only for women.
A Few Models of Women's Mountain Bikes That You Can Choose
There are a great variety of women's mountain bikes to choose from when you are looking around for one. All of these bikes are all specially designed for both beginners and professional women.
Models of mountain bikes
Models are designed specifically for the type of mountain biking being done, including cross- country, downhill, four-cross, all mountains, etc. The most popular manufacturers of women's mountain bikes include Trek, Titus Cycles, and Gary Fisher Bikes. All of these companies also issue recommendations on the type of model that suits your planned use.
Choosing the best women's mountain bike can be quite complicated. Each of these manufactures can offer up to five models to select from. While there are more models available in the men's bicycles, women's choices are just catching up now. It won't take long for the women's market to catch up if their popularity continues to soar.
Some of the top models are discussed below.
SyCip Classical
They are well designed for women, with a focus on comfort. For the casual ride, either around the city or on dusty roads, a mountains bike like the SyCip women's classical is more comfortable. It carries an affordable price tag, and has streamlined top and bottom tubes that make the bicycle light and manageable. So it gives better handling on those bumpy terrains
Specialized Safire
The Specialized Safire is an ideal bike meant for any woman who wants to have just the perfect companion for those downhill trails. It provides everything- style, color, sturdiness, and, most importantly, a smooth ride. It can also be tuned in a way to make pedaling and shock absorption very efficient.
Scott Contessa
For any serious woman rider, the Contessa is something to be considered. These bikes are hardtail, and have a front suspension only. The Contessa 20 and Contessa 30 are especially perfect for trail and mountain cycling. They both feature incorporated head tubes that make the bikes light without compromising on their strength. The Contessa 20, however, is of higher quality than the 30, and has an upgraded brake system which matches that of Shimano's hydraulic disc. These two bikes both have very attractive colors and fine feminine touches that you can be sure will leave a great impression on people when you pass them.
There are wide choices of models in the market that are equally good. Therefore, while choosing, act cautiously, and select the best product for you.
Models of mountain bikes
Models are designed specifically for the type of mountain biking being done, including cross- country, downhill, four-cross, all mountains, etc. The most popular manufacturers of women's mountain bikes include Trek, Titus Cycles, and Gary Fisher Bikes. All of these companies also issue recommendations on the type of model that suits your planned use.
Choosing the best women's mountain bike can be quite complicated. Each of these manufactures can offer up to five models to select from. While there are more models available in the men's bicycles, women's choices are just catching up now. It won't take long for the women's market to catch up if their popularity continues to soar.
Some of the top models are discussed below.
SyCip Classical
They are well designed for women, with a focus on comfort. For the casual ride, either around the city or on dusty roads, a mountains bike like the SyCip women's classical is more comfortable. It carries an affordable price tag, and has streamlined top and bottom tubes that make the bicycle light and manageable. So it gives better handling on those bumpy terrains
Specialized Safire
The Specialized Safire is an ideal bike meant for any woman who wants to have just the perfect companion for those downhill trails. It provides everything- style, color, sturdiness, and, most importantly, a smooth ride. It can also be tuned in a way to make pedaling and shock absorption very efficient.
Scott Contessa
For any serious woman rider, the Contessa is something to be considered. These bikes are hardtail, and have a front suspension only. The Contessa 20 and Contessa 30 are especially perfect for trail and mountain cycling. They both feature incorporated head tubes that make the bikes light without compromising on their strength. The Contessa 20, however, is of higher quality than the 30, and has an upgraded brake system which matches that of Shimano's hydraulic disc. These two bikes both have very attractive colors and fine feminine touches that you can be sure will leave a great impression on people when you pass them.
There are wide choices of models in the market that are equally good. Therefore, while choosing, act cautiously, and select the best product for you.
Mongoose XR250 Mountain Bikes
It is exciting to shop for a new bike especially one that will meet your expectations. When looking for an affordable and durable mountain bike, the Mongoose XR250 mountain bike is one to consider purchasing with several positive reviews from satisfied customers. The Mongoose xr250 26" frame comes with dual-suspension to handle the smooth, hilly or rough trails. This particular bike was designed for men. Mongoose is a well-known and trusted name that consumers choose to buy.
The Mongoose 26" bike has all the qualities to make it a great bike for smooth, long rides. This bicycle was made to be durable and last longer. The frame is rust resistant keeping it always looking good.
When shopping for a bike, it can be an overwhelming experience. Especially for a newbie who really doesn't know much about bikes. Mountain bikes are one of the most popular bikes purchased because they can handle more than a road bike.
The Mongoose XR250 Features Include:
• Full-suspension
• Alloy 3-piece crank
• Lightweight aluminum frame
• Alloy wheels
• 21-speed Shimano drivetrain for smooth shifting
• Powerful ProMax front disc brake for stopping in any weather condition
• All Terrain/Mountain bike
• Grey colored
The Mongoose XR250 price is affordable and worth the money for a mountain bike. The price ranges from $200-$260 on the average. You can purchase the bike from a local store that carries the XR250 model. Otherwise, you can find some online stores that carry the bike. It would be shipped to your home needing to be assembled.
Suspension, comfort, durability and smooth shifting are what people look for when shopping around for a mountain bike and the Mongoose XR250 has them all. Consumers want the best bike for the money and one that will be able to handle what the user will put it through.
It is expected with any bike purchased there will be pros and cons based on different people's opinions, experience and wants for a bike. The following are some of the consumer positive reviews of the bike.
• Sturdy, heavy-duty bike
• Great gear shift and brake combo
• Good suspension
• Rides well in heavy snow
• Climbs hills easily
• Would recommend it to friends
When considering purchasing a mountain bike, you certainly can compare prices or compare different bike features online. This bike can be found at some of your local stores if it is in stock. With the internet it makes it easier to compare the different benefits of the bike versus other bicycles. Plus, visiting different message forums, you can get real opinions of consumers who own the bike themselves.
There are plenty of positive reviews about the Mongoose XR250 mountain bike. The positive reviews outweigh the negative reviews, which is a good thing. Whether a beginner rider or an experienced one, the Mongoose may be the perfect bike to choose. The Mongoose name has been around for many years so certainly giving it more recognition than their competitors.
The Mongoose 26" bike has all the qualities to make it a great bike for smooth, long rides. This bicycle was made to be durable and last longer. The frame is rust resistant keeping it always looking good.
When shopping for a bike, it can be an overwhelming experience. Especially for a newbie who really doesn't know much about bikes. Mountain bikes are one of the most popular bikes purchased because they can handle more than a road bike.
The Mongoose XR250 Features Include:
• Full-suspension
• Alloy 3-piece crank
• Lightweight aluminum frame
• Alloy wheels
• 21-speed Shimano drivetrain for smooth shifting
• Powerful ProMax front disc brake for stopping in any weather condition
• All Terrain/Mountain bike
• Grey colored
The Mongoose XR250 price is affordable and worth the money for a mountain bike. The price ranges from $200-$260 on the average. You can purchase the bike from a local store that carries the XR250 model. Otherwise, you can find some online stores that carry the bike. It would be shipped to your home needing to be assembled.
Suspension, comfort, durability and smooth shifting are what people look for when shopping around for a mountain bike and the Mongoose XR250 has them all. Consumers want the best bike for the money and one that will be able to handle what the user will put it through.
It is expected with any bike purchased there will be pros and cons based on different people's opinions, experience and wants for a bike. The following are some of the consumer positive reviews of the bike.
• Sturdy, heavy-duty bike
• Great gear shift and brake combo
• Good suspension
• Rides well in heavy snow
• Climbs hills easily
• Would recommend it to friends
When considering purchasing a mountain bike, you certainly can compare prices or compare different bike features online. This bike can be found at some of your local stores if it is in stock. With the internet it makes it easier to compare the different benefits of the bike versus other bicycles. Plus, visiting different message forums, you can get real opinions of consumers who own the bike themselves.
There are plenty of positive reviews about the Mongoose XR250 mountain bike. The positive reviews outweigh the negative reviews, which is a good thing. Whether a beginner rider or an experienced one, the Mongoose may be the perfect bike to choose. The Mongoose name has been around for many years so certainly giving it more recognition than their competitors.
What To Look For When Buying a Mountain Bike
When buying a mountain bike, there are many factors you should consider, particularly as there are so many bike manufacturers and price points. It is a good idea to create a check-list to be sure that you get the right kind of mountain bike for the money you'll be spending and the following points will help you:
How are you going to use the mountain bike?
One of the first considerations will be what you'll be using the bicycle for and what kind of terrain you'll be riding on. Bikes are manufactured to accommodate different riding conditions. Will you be doing cross-country riding? If so you'll want a more lightweight bike. Or will you be doing more freestyle/downhill riding? If so then you should look for a heavier and sturdier frame. You can also buy an all mountain bike which covers both cross-country and freestyle / downhill.
Suspension options
Depending on the terrain you'll be riding on, you need to consider the suspension options as well. Do you need a full suspension or a hardtail? A hardtail suspension is lighter and offers greater pedal efficiency; a full suspension offers better control and comfort. Again, this decision will be based on your budget and the type of riding you'll be doing, and the terrain you'll be riding it on.
Comfort
The type of saddle - or seat - you'll be riding on will be important. After all, you may potentially be spending several hours a week on the bike so you need to be certain that you'll be comfortable. You can check reviews online before buying a mountain bike to check this aspect specifically.
Quality of Components
Mountain bike components should also be considered (the brakes, shifters, levers, bottom brackets, etc). Whilst your initial budget may mean that you cannot get all the components straight away you can always upgrade those components in the future.
Reputation of Bike Manufacturer
You'll also want to check the reputation of the manufacturer or brand when you are buying a mountain bike. Check reviews online or look up manufacturer's websites through the Better Business Bureau. Remember that it may not be best to purchase form the big box retail chains, as some of the great deals on bikes from these chains may turn out to be a false economy in the long run.
Can you get a test drive?
It is possible to find large discounts on mountain bikes online but you may wish to test drive the bike at a local store before you finally make your purchase, and most bike shops will let you take a bike out for a drive.
As you test out different models you can get a feel for the size of the bike, as well as how your body is positioned when you ride the bike. How does the shifting and braking feel? Once you're comfortable with these elements you can then search online to get the best deal.
Are bargains available on previous models?
Just like cars or motorcycles it is very possible to find great deals on bikes based upon the previous year's models. That bike from last year may not be all that different from the current model, and the savings can be substantial. You may also be able to get better value in terms of components when buying a mountain bike if you can find a deal on last year's model.
If you are looking for in-depth reviews of the best mountain bikes just visit our Best Mountain Bike Reviews website. We also show you where you can purchase Mountain Bikes for up to 50% off...
How are you going to use the mountain bike?
One of the first considerations will be what you'll be using the bicycle for and what kind of terrain you'll be riding on. Bikes are manufactured to accommodate different riding conditions. Will you be doing cross-country riding? If so you'll want a more lightweight bike. Or will you be doing more freestyle/downhill riding? If so then you should look for a heavier and sturdier frame. You can also buy an all mountain bike which covers both cross-country and freestyle / downhill.
Suspension options
Depending on the terrain you'll be riding on, you need to consider the suspension options as well. Do you need a full suspension or a hardtail? A hardtail suspension is lighter and offers greater pedal efficiency; a full suspension offers better control and comfort. Again, this decision will be based on your budget and the type of riding you'll be doing, and the terrain you'll be riding it on.
Comfort
The type of saddle - or seat - you'll be riding on will be important. After all, you may potentially be spending several hours a week on the bike so you need to be certain that you'll be comfortable. You can check reviews online before buying a mountain bike to check this aspect specifically.
Quality of Components
Mountain bike components should also be considered (the brakes, shifters, levers, bottom brackets, etc). Whilst your initial budget may mean that you cannot get all the components straight away you can always upgrade those components in the future.
Reputation of Bike Manufacturer
You'll also want to check the reputation of the manufacturer or brand when you are buying a mountain bike. Check reviews online or look up manufacturer's websites through the Better Business Bureau. Remember that it may not be best to purchase form the big box retail chains, as some of the great deals on bikes from these chains may turn out to be a false economy in the long run.
Can you get a test drive?
It is possible to find large discounts on mountain bikes online but you may wish to test drive the bike at a local store before you finally make your purchase, and most bike shops will let you take a bike out for a drive.
As you test out different models you can get a feel for the size of the bike, as well as how your body is positioned when you ride the bike. How does the shifting and braking feel? Once you're comfortable with these elements you can then search online to get the best deal.
Are bargains available on previous models?
Just like cars or motorcycles it is very possible to find great deals on bikes based upon the previous year's models. That bike from last year may not be all that different from the current model, and the savings can be substantial. You may also be able to get better value in terms of components when buying a mountain bike if you can find a deal on last year's model.
If you are looking for in-depth reviews of the best mountain bikes just visit our Best Mountain Bike Reviews website. We also show you where you can purchase Mountain Bikes for up to 50% off...
Monday, July 24, 2017
The 3 Elements of Cycling Performance
As a coach, one of the points I want my cyclists to understand is that all cycling performance flows from three primary elements: training, nutrition and recovery. You cannot be a successful cyclist unless you master all three.
1. Training. The most obvious element of cycling performance is training. You cannot improve your performance as a cyclist if you do not engage in some type of training program. There have been many books, articles and magazines written on effective training for cyclists and most of these can be helpful, depending on your experience level and goals. However, the simplest way to think about training is through the F.I.T.T. model, which stands for Frequency, Intensity, Time and Type. Frequency is the number of times you cycle each week. One of the first decisions you must make is how often you want to ride. This will be based on several variables including the time you have available to ride and your goals as a cyclist.
Intensity is a measure of how hard you work during a given cycling session. Time is the length of the cycling session such as 60 minutes or 20 miles. Generally speaking, there is an inverse relationship between intensity and time. The harder you work in a given workout (e.g., the higher your heart rate), the shorter the session and vice-versa. The key to successful cycling training is to consistently balance intensity and time in a way that facilitates improved performance. Type refers to the kind of exercise you will do during a workout (e.g., cycling, hill training, interval workout, strength training). To optimize the training effect (i.e., the performance benefits you derive from your training regimen), you have to make decisions about how to best apply each of the components of the F.I.T.T. model based on your goals as a cyclist.
2. Nutrition. To maximize your performance as a cyclist, you need to engage in effective nutritional practices. Good nutrition provides at least 3 benefits. First, and most obviously, it will enhance your cycling performance by providing you with the energy you need to complete your cycling workouts and events such as races and tours. Second, good nutrition will facilitate the recovery process. The difference between feeling great during a workout and feeling like your legs are about to fall off may come down to effective nutritional practices. Finally, good nutrition allows you to have a fit and healthful life beyond cycling.
3. Recovery. Recovery may be the most overlooked element of cycling performance. It may also be the most important. Simply stated, you don't improve as a cyclist because you train hard. You improve because you rest hard. OK, you have to do both, but the physiological adaptation process that leads to improved performance occurs during rest, not during training. This happens because of the body's desire to maintain an internal equilibrium known as homeostasis. For example, after a hard workout, you may feel extremely fatigued and sore because your body is not used to the physical stress it experienced during that workout. During recovery and rest, the body undergoes physiological adaptations that make it stronger.
The next time you perform that workout, it feels much easier because of these adaptations. The key is to allow for adequate recovery from that initial hard workout. This is the essence of progressive overload and training for performance. You work hard, get adequate rest so your body can recover and get stronger, and then frequency, intensity and duration can be gradually increased. Your primary goal as a cyclist is to create a training program that pushes you to your limits, and then allows for adequate rest and recovery so your performance can improve. Always remember, hard work without adequate recovery is a recipe for overtraining, which will have an extremely negative impact on your cycling performance.
1. Training. The most obvious element of cycling performance is training. You cannot improve your performance as a cyclist if you do not engage in some type of training program. There have been many books, articles and magazines written on effective training for cyclists and most of these can be helpful, depending on your experience level and goals. However, the simplest way to think about training is through the F.I.T.T. model, which stands for Frequency, Intensity, Time and Type. Frequency is the number of times you cycle each week. One of the first decisions you must make is how often you want to ride. This will be based on several variables including the time you have available to ride and your goals as a cyclist.
Intensity is a measure of how hard you work during a given cycling session. Time is the length of the cycling session such as 60 minutes or 20 miles. Generally speaking, there is an inverse relationship between intensity and time. The harder you work in a given workout (e.g., the higher your heart rate), the shorter the session and vice-versa. The key to successful cycling training is to consistently balance intensity and time in a way that facilitates improved performance. Type refers to the kind of exercise you will do during a workout (e.g., cycling, hill training, interval workout, strength training). To optimize the training effect (i.e., the performance benefits you derive from your training regimen), you have to make decisions about how to best apply each of the components of the F.I.T.T. model based on your goals as a cyclist.
2. Nutrition. To maximize your performance as a cyclist, you need to engage in effective nutritional practices. Good nutrition provides at least 3 benefits. First, and most obviously, it will enhance your cycling performance by providing you with the energy you need to complete your cycling workouts and events such as races and tours. Second, good nutrition will facilitate the recovery process. The difference between feeling great during a workout and feeling like your legs are about to fall off may come down to effective nutritional practices. Finally, good nutrition allows you to have a fit and healthful life beyond cycling.
3. Recovery. Recovery may be the most overlooked element of cycling performance. It may also be the most important. Simply stated, you don't improve as a cyclist because you train hard. You improve because you rest hard. OK, you have to do both, but the physiological adaptation process that leads to improved performance occurs during rest, not during training. This happens because of the body's desire to maintain an internal equilibrium known as homeostasis. For example, after a hard workout, you may feel extremely fatigued and sore because your body is not used to the physical stress it experienced during that workout. During recovery and rest, the body undergoes physiological adaptations that make it stronger.
The next time you perform that workout, it feels much easier because of these adaptations. The key is to allow for adequate recovery from that initial hard workout. This is the essence of progressive overload and training for performance. You work hard, get adequate rest so your body can recover and get stronger, and then frequency, intensity and duration can be gradually increased. Your primary goal as a cyclist is to create a training program that pushes you to your limits, and then allows for adequate rest and recovery so your performance can improve. Always remember, hard work without adequate recovery is a recipe for overtraining, which will have an extremely negative impact on your cycling performance.
3 Quick Nutrition Tips for Cyclists
On-the-bike nutrition is a very important part of your success as a cyclist. You can effectively manage this process by following 3 simple steps:
1. For rides over two hours, eat something. At some point, if you ride long enough, you are going to get hungry and sports drinks will no longer be sufficient. When this happens, a light snack may be just what you need. If you do a lot of long distance cycling, experiment with different foods to see what works best. You should select foods that are easily transported on a bike. Also, make sure you practice eating while on the bike. It takes some time to get accustomed to eating during a ride or race. Eat 30 to 60 grams of carbohydrate per hour for rides and events over 60 minutes in length. With high intensity efforts (e.g., racing), you need more carbohydrates (i.e., closer to 60 grams). With low intensity efforts, fewer carbs will suffice. Some common nutritional choices include bananas, sandwiches, cookies, energy bars and gels, and sports drinks.
2. Eat before you get hungry. If you will be eating on the bike, you should start ingesting calories during the first 30 minutes of exercise. Because the body can only process about 1 gram of carbohydrate per minute, it's important to get calories into your system early. You should also drink before you get thirsty. The reason for this is simple. The dehydration process begins long before you feel thirsty. Get in the habit of drinking every 15 minutes whether you feel thirsty or not. This will decrease your chances of getting dehydrated. It will also keep your energy level up on long rides when you are using a sports drink.
3. Eat a carbohydrate-rich meal immediately after every ride. You have a great opportunity to facilitate the recovery process in the first two hours following a workout, event or competition. In fact, in the first 30 minutes after hard exercise, the body is hundreds of times more sensitive to carbohydrates and will store more than at any other point in the day. This is the time to refill the proverbial gas tank (known as post-exercise muscle glycogen resysnthesis). The longer you wait after a workout to eat, the longer it will take you to recover. As a general rule of thumb, aim for 1.0 to 1.5 grams of carbohydrate per kilogram of body weight (to calculate weight in kg, divide weight in pounds by 2.2).
For example, a 150 lb. cyclist should consume 68 to 102 carbohydrate grams. You should also include 10 to 20 grams of protein in your post-workout meal. Some common sources of added protein are chocolate milk, turkey or roast beef sandwiches, and peanut butter on a bagel or banana. In addition, try to eat moderate to high-glycemic index (GI) carbohydrates during your recovery meals. Because these foods facilitate a quick rise in blood sugar, they are very effective at replenishing carbohydrate stores in the muscles and liver. They also offer quick energy so they are a great choice during workouts and events. Some moderate to high-GI foods include white bread, bagels, white rice, watermelon, rice cakes, pumpkin, bananas, apricots, oranges, raisins, baked potatoes, French fries and many breakfast cereals.
1. For rides over two hours, eat something. At some point, if you ride long enough, you are going to get hungry and sports drinks will no longer be sufficient. When this happens, a light snack may be just what you need. If you do a lot of long distance cycling, experiment with different foods to see what works best. You should select foods that are easily transported on a bike. Also, make sure you practice eating while on the bike. It takes some time to get accustomed to eating during a ride or race. Eat 30 to 60 grams of carbohydrate per hour for rides and events over 60 minutes in length. With high intensity efforts (e.g., racing), you need more carbohydrates (i.e., closer to 60 grams). With low intensity efforts, fewer carbs will suffice. Some common nutritional choices include bananas, sandwiches, cookies, energy bars and gels, and sports drinks.
2. Eat before you get hungry. If you will be eating on the bike, you should start ingesting calories during the first 30 minutes of exercise. Because the body can only process about 1 gram of carbohydrate per minute, it's important to get calories into your system early. You should also drink before you get thirsty. The reason for this is simple. The dehydration process begins long before you feel thirsty. Get in the habit of drinking every 15 minutes whether you feel thirsty or not. This will decrease your chances of getting dehydrated. It will also keep your energy level up on long rides when you are using a sports drink.
3. Eat a carbohydrate-rich meal immediately after every ride. You have a great opportunity to facilitate the recovery process in the first two hours following a workout, event or competition. In fact, in the first 30 minutes after hard exercise, the body is hundreds of times more sensitive to carbohydrates and will store more than at any other point in the day. This is the time to refill the proverbial gas tank (known as post-exercise muscle glycogen resysnthesis). The longer you wait after a workout to eat, the longer it will take you to recover. As a general rule of thumb, aim for 1.0 to 1.5 grams of carbohydrate per kilogram of body weight (to calculate weight in kg, divide weight in pounds by 2.2).
For example, a 150 lb. cyclist should consume 68 to 102 carbohydrate grams. You should also include 10 to 20 grams of protein in your post-workout meal. Some common sources of added protein are chocolate milk, turkey or roast beef sandwiches, and peanut butter on a bagel or banana. In addition, try to eat moderate to high-glycemic index (GI) carbohydrates during your recovery meals. Because these foods facilitate a quick rise in blood sugar, they are very effective at replenishing carbohydrate stores in the muscles and liver. They also offer quick energy so they are a great choice during workouts and events. Some moderate to high-GI foods include white bread, bagels, white rice, watermelon, rice cakes, pumpkin, bananas, apricots, oranges, raisins, baked potatoes, French fries and many breakfast cereals.
Cycle Lights and Travelling Around
Cycle Lights and Safe Cycling
Whether you want a bike ride through the city or the countryside it is vital that you have the necessary components to make your bike safe whilst traversing busy streets or deserted lanes. A helmet is a must-have, high luminosity clothing should be worn and fully operative LED cycle lights attached to your bike. Good LED cycle lights will increase your safety on the road and remember that they are in fact a legal requirement designed to protect you and other people from serious injury. Having suitable cycle lights will improve visibility for not only the rider but fellow travellers and you will be able to ride with confidence no matter what the terrain. Cycling is one of the best forms of exercise you can take part in and at the same time you get to enjoy spades of scenery and fresh air.
LED Cycle Lights and Safety in the City
Cities are often well equipped for cyclists these days, cycle paths proliferate in many major cities and for many people it is the most efficient method of transport. There are many benefits to using a bike for trips to the city; they are free to run, there is no difficulty finding a place to park and as long as you have a suitably strong lock for your cycle there should be no problems with security. LED lights are a huge benefit to the city cyclist as they are available not only for the front and rear of the bike but also for use upon reflective clothing. An armband with flashing LED's can maximise your visibility in poor lighting conditions and flashing armbands will enable a cyclist to be seen from not only the front and rear but also from the side. LED cycle lights are lightweight and hard wearing to ensure the city cyclist has the smoothest journey possible.
Safety in the Countryside
There are a growing number of people today of all ages wanting to leave their cars behind them and discover the tranquility of the countryside. Remote countryside poses its own hazards in the form of sudden weather changes and rough roads. All riders need to ensure that they are well prepared with reflective clothing, a well fitted helmet, a puncture repair kit and working cycle lights with spare batteries. Create a safety checklist before you set off so that whilst you are on your journey you can fully appreciate the breath-taking views of the countryside.
Whether you want a bike ride through the city or the countryside it is vital that you have the necessary components to make your bike safe whilst traversing busy streets or deserted lanes. A helmet is a must-have, high luminosity clothing should be worn and fully operative LED cycle lights attached to your bike. Good LED cycle lights will increase your safety on the road and remember that they are in fact a legal requirement designed to protect you and other people from serious injury. Having suitable cycle lights will improve visibility for not only the rider but fellow travellers and you will be able to ride with confidence no matter what the terrain. Cycling is one of the best forms of exercise you can take part in and at the same time you get to enjoy spades of scenery and fresh air.
LED Cycle Lights and Safety in the City
Cities are often well equipped for cyclists these days, cycle paths proliferate in many major cities and for many people it is the most efficient method of transport. There are many benefits to using a bike for trips to the city; they are free to run, there is no difficulty finding a place to park and as long as you have a suitably strong lock for your cycle there should be no problems with security. LED lights are a huge benefit to the city cyclist as they are available not only for the front and rear of the bike but also for use upon reflective clothing. An armband with flashing LED's can maximise your visibility in poor lighting conditions and flashing armbands will enable a cyclist to be seen from not only the front and rear but also from the side. LED cycle lights are lightweight and hard wearing to ensure the city cyclist has the smoothest journey possible.
Safety in the Countryside
There are a growing number of people today of all ages wanting to leave their cars behind them and discover the tranquility of the countryside. Remote countryside poses its own hazards in the form of sudden weather changes and rough roads. All riders need to ensure that they are well prepared with reflective clothing, a well fitted helmet, a puncture repair kit and working cycle lights with spare batteries. Create a safety checklist before you set off so that whilst you are on your journey you can fully appreciate the breath-taking views of the countryside.
Beach Bicycles Buying Guide
About a quarter of a century ago, beach bike festivals drew only a handful of enthusiastic youngsters. Today, each summer, thousands of biking enthusiasts turn up on the beaches of California and other beaches of the US to celebrate this festival.
Beach bikes are popular not only for fun riding but also as a fitness mantra. Come summer time and people want to do more than swimming and beach bumming. Cruising the shores under the golden sun with the cool wind in your hair is as good an activity as any.
When beach bikes first burst on to the scene, they were known for their looks and their speed. But, by the late 1990s, the beach bike had morphed into a tech-savvy mean riding machine. Fantastic design is definitely a major plus. That apart, balloon tires, gear and rear brakes are other features make the bike more attractive to bikers. Accessories like LED lights, nose seats, funky carriers, cool colors and carrier baskets make the bike itself a fashion accessory. People turn and look at you when they see you cruising past in one of these show stoppers. Young children too may use the beach bike safely as these bikes are armed with LED lights and jingling bells to alert people on the way.
When buying beach bicycles, the first thing to be prepared for is the sheer number of styles and colors. Lots of different options are available to satisfy varying tastes. Since these bikes are lifestyle bikes, variety is only to be expected. So, be prepared to spend some time pondering the finer points of looks and beauty before you find the bike that appeals to you fully. Narrowing down the selection by gender is a fantastic idea as it helps you make a choice faster.
Terrain is another important consideration. Will the beach cruiser be used on hilly terrain or on level surfaces? Multi-speed beach bicycles are a little more difficult to handle. But for those who want to enjoy riding on difficult terrain, geared bikes are best as they give more control and power to riders. Beach bikes used primarily for city riding are single speed bikes.
Most people like to buy branded beach bikes. Names such as Schwinn, Electra and Nirve have a significant presence in the US. Branded bikes are a little more expensive but the extra money may be justified because of the quality.
Beach bikes may have aluminum or steel frames. Aluminum beach cruisers are typically costlier than steel frames. However, people who live near the beach are better off with aluminum frames as these are more durable and lasting. The downside is that steel frames offer more variety of selections. So, those who want to look glamorous on their bikes are better off on steel framed bikes.
The final cost of beach bicycles depend on the accessories attached to the bike. Accessories contribute to comfort and elevate the style factor tremendously. So, you can easily put in as many funky parts as you wish. As they say, the sky is the limit.
Beach bikes are popular not only for fun riding but also as a fitness mantra. Come summer time and people want to do more than swimming and beach bumming. Cruising the shores under the golden sun with the cool wind in your hair is as good an activity as any.
When beach bikes first burst on to the scene, they were known for their looks and their speed. But, by the late 1990s, the beach bike had morphed into a tech-savvy mean riding machine. Fantastic design is definitely a major plus. That apart, balloon tires, gear and rear brakes are other features make the bike more attractive to bikers. Accessories like LED lights, nose seats, funky carriers, cool colors and carrier baskets make the bike itself a fashion accessory. People turn and look at you when they see you cruising past in one of these show stoppers. Young children too may use the beach bike safely as these bikes are armed with LED lights and jingling bells to alert people on the way.
When buying beach bicycles, the first thing to be prepared for is the sheer number of styles and colors. Lots of different options are available to satisfy varying tastes. Since these bikes are lifestyle bikes, variety is only to be expected. So, be prepared to spend some time pondering the finer points of looks and beauty before you find the bike that appeals to you fully. Narrowing down the selection by gender is a fantastic idea as it helps you make a choice faster.
Terrain is another important consideration. Will the beach cruiser be used on hilly terrain or on level surfaces? Multi-speed beach bicycles are a little more difficult to handle. But for those who want to enjoy riding on difficult terrain, geared bikes are best as they give more control and power to riders. Beach bikes used primarily for city riding are single speed bikes.
Most people like to buy branded beach bikes. Names such as Schwinn, Electra and Nirve have a significant presence in the US. Branded bikes are a little more expensive but the extra money may be justified because of the quality.
Beach bikes may have aluminum or steel frames. Aluminum beach cruisers are typically costlier than steel frames. However, people who live near the beach are better off with aluminum frames as these are more durable and lasting. The downside is that steel frames offer more variety of selections. So, those who want to look glamorous on their bikes are better off on steel framed bikes.
The final cost of beach bicycles depend on the accessories attached to the bike. Accessories contribute to comfort and elevate the style factor tremendously. So, you can easily put in as many funky parts as you wish. As they say, the sky is the limit.
Cycling Gear Checklist: Things to Buy
Back in the day, people would get on their bike and begin riding without any cycling gear at all. As time has passed, cycling gear has become more common among those who participate in the activity. If you are currently cycling or are interested in starting but you aren't sure what type of gear to purchase, here are some examples.
Cycling Jackets
If you want to cycle outdoors in rain or colder weather, then you would benefit from having a jacket. Cycling jackets are lightweight, breathable, and water resistant. They are designed for performance, as they allow users to still have the same freedom of movement as they otherwise would. Moreover, they are stylish and can still be worn even when not cycling.
Cycling Pants and Shorts
Pants are of course are designed to stay warm and dry while riding in cooler weather. They are usually padded and are able to absorb moisture very well. There are highly water-resistant pants available for rainy days. Biking shorts vary a bit, some are tight while others are looser. In general, they are very breathable, contain padding for protection and comfort, and help keep the body cool on those hot days.
Cycling Gloves
Cycling gloves are often overlooked at not considered necessary. True cyclists understand the value they provide, but those who are novices or just beginning to learn about the sport may think they are only a fashion statement. Gloves however serve as protection against the sun while out on a hot, sunny day. Most importantly, they protect your hands in case you should fall on pavement.
Protective Gear
In addition to gloves, helmets, elbow pads, and knee pads are protective gear that should be considered. Safety should always be the top priority, particularly if you are cycling in rocky or high traffic areas. You can never know for sure when an accident will occur, so always wearing at least some protective gear each time you go out.
Bike Computers
Even if cycling is only a hobby, investing in a bike computer may not be a bad idea. They come in several kinds, so do your research first. Your purpose for cycling will determine which one is best. For instance, if cycling is only something to do for fun or to get exercise, then a basic one will do. On the other hand, if you are serious and treat it like a sport, then a more advanced model would be more suitable.
Choosing the right cycling gear doesn't always mean buying the most expensive items. Check out the items first either in person, or read reviews online before buying.
Cycling Jackets
If you want to cycle outdoors in rain or colder weather, then you would benefit from having a jacket. Cycling jackets are lightweight, breathable, and water resistant. They are designed for performance, as they allow users to still have the same freedom of movement as they otherwise would. Moreover, they are stylish and can still be worn even when not cycling.
Cycling Pants and Shorts
Pants are of course are designed to stay warm and dry while riding in cooler weather. They are usually padded and are able to absorb moisture very well. There are highly water-resistant pants available for rainy days. Biking shorts vary a bit, some are tight while others are looser. In general, they are very breathable, contain padding for protection and comfort, and help keep the body cool on those hot days.
Cycling Gloves
Cycling gloves are often overlooked at not considered necessary. True cyclists understand the value they provide, but those who are novices or just beginning to learn about the sport may think they are only a fashion statement. Gloves however serve as protection against the sun while out on a hot, sunny day. Most importantly, they protect your hands in case you should fall on pavement.
Protective Gear
In addition to gloves, helmets, elbow pads, and knee pads are protective gear that should be considered. Safety should always be the top priority, particularly if you are cycling in rocky or high traffic areas. You can never know for sure when an accident will occur, so always wearing at least some protective gear each time you go out.
Bike Computers
Even if cycling is only a hobby, investing in a bike computer may not be a bad idea. They come in several kinds, so do your research first. Your purpose for cycling will determine which one is best. For instance, if cycling is only something to do for fun or to get exercise, then a basic one will do. On the other hand, if you are serious and treat it like a sport, then a more advanced model would be more suitable.
Choosing the right cycling gear doesn't always mean buying the most expensive items. Check out the items first either in person, or read reviews online before buying.
Indoor Cycling Shoes - Choosing The Best Bike Shoes and Cleats For Gym Class
Indoor cycling shoes for indoor biking classes are important for both men and women if you want to have a solid workout at the gym. There are many reasons why companies like Nike, Shimano, Pearl Izumi and other cycling brands have made it a priority to create specialized shoes for bike classes like indoor cycling shoes with cleats.
When searching for these cycle shoes for women and men alike, you'll want to consider sizing first. If you have wide feet, you may want to look at wide width models so you get the most out of your workout. Also, like any other sport and physical activity, note that your feet will swell as you engage in indoor biking. So, try on these shoes and pick them accordingly. This is especially true of women's bike shoe sizes.
Another thing to think about is the type of clips that the shoes use. Many search for indoor cycling shoes with cleats. This is probably a good idea because normally, they don't come with the shoes and bought separately because people have different preference in these and may have other types installed at the gym and on their bicycles. But, a popular style is SPD. So, make sure to keep this in mind as well. Buying the bike shoes may not be your last purchase.
Some of the best name brands in these types of shoes include Shimano, Pearl Izumi, Nike, Cannondale and so many others. Almost all the bike companies make a bike shoe for these classes. The thing about these are that they are lightweight and breathable. Most likely, these won't perform that well in outdoor use. Most will have a lot of mesh and not aerodynamic. So, having another pair for real cycling would be advisable.
If you are cross-training, using your existing bike shoes may be a good idea. This is because you want to get use to your biking shoes and what better way than to incorporate them into your indoor workouts. Many people do this and for good reason. Consistency is the key when it comes to training and practice.
Some ways to save money when searching for indoor cycle shoes is to look at online outlet stores. This will give you access to previous years models in shoes which will be discounted and on sale. Buying the latest brand new indoor cycling shoes may be beyond your price range and needs.
When searching for these cycle shoes for women and men alike, you'll want to consider sizing first. If you have wide feet, you may want to look at wide width models so you get the most out of your workout. Also, like any other sport and physical activity, note that your feet will swell as you engage in indoor biking. So, try on these shoes and pick them accordingly. This is especially true of women's bike shoe sizes.
Another thing to think about is the type of clips that the shoes use. Many search for indoor cycling shoes with cleats. This is probably a good idea because normally, they don't come with the shoes and bought separately because people have different preference in these and may have other types installed at the gym and on their bicycles. But, a popular style is SPD. So, make sure to keep this in mind as well. Buying the bike shoes may not be your last purchase.
Some of the best name brands in these types of shoes include Shimano, Pearl Izumi, Nike, Cannondale and so many others. Almost all the bike companies make a bike shoe for these classes. The thing about these are that they are lightweight and breathable. Most likely, these won't perform that well in outdoor use. Most will have a lot of mesh and not aerodynamic. So, having another pair for real cycling would be advisable.
If you are cross-training, using your existing bike shoes may be a good idea. This is because you want to get use to your biking shoes and what better way than to incorporate them into your indoor workouts. Many people do this and for good reason. Consistency is the key when it comes to training and practice.
Some ways to save money when searching for indoor cycle shoes is to look at online outlet stores. This will give you access to previous years models in shoes which will be discounted and on sale. Buying the latest brand new indoor cycling shoes may be beyond your price range and needs.
What if Robotic Bicycles with Robots On Them Where Allowed to Enter the Tour de France?
Back about 6-years ago, I attended the first DARPA Challenge with robotic cars trying to autonomously drive across the desert. Autonomously, is not by remote control, it means completely on their own, as they would sense the terrain, avoid it, and figure out how to stay on the course, in this case driving through the desert without hitting desert turtle, cacti, boulders, or wayward rattle snakes. Okay so, that was an eye-opening experience to watch indeed.
Turns out no one won the challenge, all the robotic vehicles failed; they all crashed and burned as we say in the aerospace industry, yep all of them, along with a self-driving motorcycle. Ah, a self driving motorcycle you say? That's right, and it stayed up-right using gyros, and although it had a tough time starting, it was about the coolest invention and innovation that I'd seen in a long time. Definitely give that inventor an "A+" for effort indeed.
Well, if he can invent a self-driving motorcycle, and we now have electric bicycles, why can't we make a - oh, so now you see where I am going with this - self-riding bicycle and enter it in the Tour de France for 2012. And no, the world is not coming to an end in 2012, and if it were, I'm sure it would wait for the most well-known bicycle race in the World. Okay so, even if the robotic bicycle ran out of juice on some of the mountain roads in the Alps, or crashed along the way trying to negotiate riding in the Pelaton, maybe within a few years it might actually complete the entire course, as the systems were improved.
Look, it won't be long now until we have self-driving cars, heck, Lexus already has a self parallel parking feature, and Google already has a pretty safe self-driving vehicle with permission from Nevada to drive the contraption on an highway, so all this is doable, possible, and within the stretch of the imagination for the future. So, why not a Tour de France self-riding bicycle to compete where Lance Armstrong and the other Yellow Jersey winners left off?
Let's mix it up a little. After all, robots are people too, they deserve rights, and the right away, so why not make them earn their keep, prove their strength and compete with humans head-to-head in the most exciting and challenging bike race on planet Earth? Please consider all this and think on it.
Turns out no one won the challenge, all the robotic vehicles failed; they all crashed and burned as we say in the aerospace industry, yep all of them, along with a self-driving motorcycle. Ah, a self driving motorcycle you say? That's right, and it stayed up-right using gyros, and although it had a tough time starting, it was about the coolest invention and innovation that I'd seen in a long time. Definitely give that inventor an "A+" for effort indeed.
Well, if he can invent a self-driving motorcycle, and we now have electric bicycles, why can't we make a - oh, so now you see where I am going with this - self-riding bicycle and enter it in the Tour de France for 2012. And no, the world is not coming to an end in 2012, and if it were, I'm sure it would wait for the most well-known bicycle race in the World. Okay so, even if the robotic bicycle ran out of juice on some of the mountain roads in the Alps, or crashed along the way trying to negotiate riding in the Pelaton, maybe within a few years it might actually complete the entire course, as the systems were improved.
Look, it won't be long now until we have self-driving cars, heck, Lexus already has a self parallel parking feature, and Google already has a pretty safe self-driving vehicle with permission from Nevada to drive the contraption on an highway, so all this is doable, possible, and within the stretch of the imagination for the future. So, why not a Tour de France self-riding bicycle to compete where Lance Armstrong and the other Yellow Jersey winners left off?
Let's mix it up a little. After all, robots are people too, they deserve rights, and the right away, so why not make them earn their keep, prove their strength and compete with humans head-to-head in the most exciting and challenging bike race on planet Earth? Please consider all this and think on it.
Does Your Family Love Cycling?
Cycling has never been as popular as it is today. Once thought to be a form of exercise for individual riders only, today, families are cycling together and reaping the benefits. There are many reasons to consider cycling with your family, and getting started is easy.
Everyone in the family will need a bike, but after this initial expense, cycling is a completely free activity. There are plenty of obvious health benefits associated with cycling. Everyone needs exercise, yet few are willing to do it simply because it is not fun. Cycling is actually fun exercise, as it is quite stimulating. Since you can ride your bike virtually anywhere, boredom should never be an issue. Many cities have designated bike lanes, and some parks have special areas in which bikers can ride.
Another advantage of cycling with your family is having the opportunity to spend time together. It seems everyone is pressed for time these days, and even a thirty minute daily ride with your spouse and children will allow you to bond in ways that you may not have been able to accomplish previously. These are times that your children will remember well into adulthood, and when you couple the good feelings with exercise, you help them to form good habits.
For beginners, it is best to start out with short rides on level surfaces. This will allow everyone to get the feel of their bikes. As your riding skills progress, feel free to move on to other areas, such as bike trails, and even off-road biking. While riding as a family should never be competitive, it is perfectly acceptable to up the activity level gradually in order to ensure that everyone is receiving plenty of exercise.
It is important to consider safety when cycling with your family. Everyone should have bike helmets that fit properly, and everyone should stay together. Additionally, it is best to avoid high traffic areas, or terrain that is above the riding level of anyone in the family. If your own neighborhood is not safe, consider loading up your bikes and traveling to a safer area. The best riding experience is one in which everyone is comfortable, relaxed, and safe.
There are so many reasons to take up cycling with your family. Exercise, bonding, and spending time outdoors are just a few of the benefits. Those wondering how to easily incorporate more of these things into their family life should look no further than cycling.
Everyone in the family will need a bike, but after this initial expense, cycling is a completely free activity. There are plenty of obvious health benefits associated with cycling. Everyone needs exercise, yet few are willing to do it simply because it is not fun. Cycling is actually fun exercise, as it is quite stimulating. Since you can ride your bike virtually anywhere, boredom should never be an issue. Many cities have designated bike lanes, and some parks have special areas in which bikers can ride.
Another advantage of cycling with your family is having the opportunity to spend time together. It seems everyone is pressed for time these days, and even a thirty minute daily ride with your spouse and children will allow you to bond in ways that you may not have been able to accomplish previously. These are times that your children will remember well into adulthood, and when you couple the good feelings with exercise, you help them to form good habits.
For beginners, it is best to start out with short rides on level surfaces. This will allow everyone to get the feel of their bikes. As your riding skills progress, feel free to move on to other areas, such as bike trails, and even off-road biking. While riding as a family should never be competitive, it is perfectly acceptable to up the activity level gradually in order to ensure that everyone is receiving plenty of exercise.
It is important to consider safety when cycling with your family. Everyone should have bike helmets that fit properly, and everyone should stay together. Additionally, it is best to avoid high traffic areas, or terrain that is above the riding level of anyone in the family. If your own neighborhood is not safe, consider loading up your bikes and traveling to a safer area. The best riding experience is one in which everyone is comfortable, relaxed, and safe.
There are so many reasons to take up cycling with your family. Exercise, bonding, and spending time outdoors are just a few of the benefits. Those wondering how to easily incorporate more of these things into their family life should look no further than cycling.
Cycling Trips For The Whole Family
Cycling has so many benefits it is hard to see why we don't all do it more frequently. It's a great way to spend time with family and keep fit. It is an effective exercise for weight loss and a fun activity, especially when enjoyed with others.
With the rise of technology and computer games, it's becoming increasingly difficult to get our children outside in the fresh air and we, as adults, are also neglecting the importance of staying active on a regular basis. Cycling can be a fun way to get out and explore the countryside, or even your own neighborhood. Doing activities together as a family can make you closer and keep you fit without even realizing it. If your child doesn't know how to ride a bike then now is the time to teach them. Teaching your children to ride a bike is rewarding for both you and your child, and it's a memory they'll never forget. If your child is too young to ride their own bike, there are many different options for your bike which allow you to carry your child with you. There's really no excuse to not get out there on the bike trail.
Though it's not for everyone, mountain-biking can be a great challenge for thrill-seekers. If you have an older family, capable of handling the rough terrain, it can be a fabulous way to get out and have fun together. Bicycles with a certain frame and suspension are needed for this, but you can hire these from organized mountain-biking activity centers, if you do not want to purchase such bicycles yourself.
If you are a more relaxed family, cycling along nature trails can be both fun and educational. Why not stop along the way for a family picnic? You can make a whole day of it if you want to, and with so much nature to see, you will be able to enjoy the experience time and time again without ever getting bored. Some parks offer guided nature trails so you can learn along with your children. Depending on where you go, you can also hire the bicycles so you do not have to buy or transport your own.
If you are a family that's really in to activity rather than relaxation, there are many companies that offer cycling vacations and tours, where each day has a planned itinerary of cycling activities and adventures. There's really no end to the possibilities!
With the rise of technology and computer games, it's becoming increasingly difficult to get our children outside in the fresh air and we, as adults, are also neglecting the importance of staying active on a regular basis. Cycling can be a fun way to get out and explore the countryside, or even your own neighborhood. Doing activities together as a family can make you closer and keep you fit without even realizing it. If your child doesn't know how to ride a bike then now is the time to teach them. Teaching your children to ride a bike is rewarding for both you and your child, and it's a memory they'll never forget. If your child is too young to ride their own bike, there are many different options for your bike which allow you to carry your child with you. There's really no excuse to not get out there on the bike trail.
Though it's not for everyone, mountain-biking can be a great challenge for thrill-seekers. If you have an older family, capable of handling the rough terrain, it can be a fabulous way to get out and have fun together. Bicycles with a certain frame and suspension are needed for this, but you can hire these from organized mountain-biking activity centers, if you do not want to purchase such bicycles yourself.
If you are a more relaxed family, cycling along nature trails can be both fun and educational. Why not stop along the way for a family picnic? You can make a whole day of it if you want to, and with so much nature to see, you will be able to enjoy the experience time and time again without ever getting bored. Some parks offer guided nature trails so you can learn along with your children. Depending on where you go, you can also hire the bicycles so you do not have to buy or transport your own.
If you are a family that's really in to activity rather than relaxation, there are many companies that offer cycling vacations and tours, where each day has a planned itinerary of cycling activities and adventures. There's really no end to the possibilities!
A Bike Ride Can Be A Great Day Out
The summer time is here and now is the perfect opportunity for you and your family to take a much needed vacation...on your bicycles. There are very few modes of transportation that are as great as a bicycle.
You and your family can get some great exercise and your children can also learn about proper safety habits. You can all get on your bicycles and head out for a leisurely ride around the neighborhood, through the country, or even to a campground for a night under the stars.
Bike riding gives so many benefits to families. The first great benefit is that once you have a bicycle and a helmet you really do not need to buy anything else.
That means that the expense is low and you can go just about anywhere that you want to go for free. That is one of the great reasons for parents to take their kids out for a ride.
Bike riding also promotes family time together. The idea of all of you going somewhere together is exciting for children and the adults as well. Most children love riding on bicycles and many adults love the sensation of the wind rushing through their hair as they struggle to keep up to speed with their older children.
Bike riding allows families to get outside and see all of the beautiful things that Mother Nature has to offer and parents can really take this time to informally teach their children how to be safe on the roadways.
The health benefits of bicycle riding have been documented for many years. Take the time to get your children motivated to ride a bicycle and you may help them to develop a life that is filled with exercise and healthy living.
Another tremendous benefit about bike riding is that you can go practically anywhere. Too many people see the joys of life from a car window and never really get the chance to experience the true beauty of the outdoors. If you take your children on bike paths that are located throughout the country they will experience a multitude of new visions that can only be seen, smelled, and touched from off the road.
Great families continue to explore options for everyone to come together and experience life together. Going on bike rides can serve this purpose and really give everyone in the family some memories that will last a lifetime.
You and your family can get some great exercise and your children can also learn about proper safety habits. You can all get on your bicycles and head out for a leisurely ride around the neighborhood, through the country, or even to a campground for a night under the stars.
Bike riding gives so many benefits to families. The first great benefit is that once you have a bicycle and a helmet you really do not need to buy anything else.
That means that the expense is low and you can go just about anywhere that you want to go for free. That is one of the great reasons for parents to take their kids out for a ride.
Bike riding also promotes family time together. The idea of all of you going somewhere together is exciting for children and the adults as well. Most children love riding on bicycles and many adults love the sensation of the wind rushing through their hair as they struggle to keep up to speed with their older children.
Bike riding allows families to get outside and see all of the beautiful things that Mother Nature has to offer and parents can really take this time to informally teach their children how to be safe on the roadways.
The health benefits of bicycle riding have been documented for many years. Take the time to get your children motivated to ride a bicycle and you may help them to develop a life that is filled with exercise and healthy living.
Another tremendous benefit about bike riding is that you can go practically anywhere. Too many people see the joys of life from a car window and never really get the chance to experience the true beauty of the outdoors. If you take your children on bike paths that are located throughout the country they will experience a multitude of new visions that can only be seen, smelled, and touched from off the road.
Great families continue to explore options for everyone to come together and experience life together. Going on bike rides can serve this purpose and really give everyone in the family some memories that will last a lifetime.
Cycle Lights and Cycling in Autumn
Cycle Lights and Seasons
If you haven't done so already, now is the time to purchase your cycle lights. The summer is drawing to an end and if you're a regular cyclist you'll notice that only are the mornings still dark and the evenings are approaching faster. Whether you cycle for fun at weekends or commute to work daily, it is important you invest in quality lights for your cycle. During the summer months, the mornings and evenings bring bight and clear conditions however approaching into the winter months sees fog, mist and darkness. Cycling in these conditions can prove to be extremely unsafe if you don't have cycle lights fitted.
Safety in the Autumn
Investing in the best cycle lights will make sure you are well prepared for the autumn and winter seasons. Cycling in autumn and winter can be either a miserable experience, one which usually ends up with the bike being thrown to the back of the shed until spring, or, the season in which some of your best rides will occur. If you are a regular commuter due to work commitments, there is a good chance you will be doing some night riding this season. Visibility is key for both your ability to see the road and other road users' ability to see you. Even if you've been cycling for a while, it's easy to get caught out by the shortening autumn days. That first ride home without lights after a late finish at work should remind you that you need to get kitted out for winter! Surely it's better to be prepared though and purchase your lights now! Autumn months also bring a wide range of cycling competitions and triathlons so why not embrace the cold and carry on your favourite hobby.
Cycle Lights and Night Safety
In addition to cycle lights, your bike should be well equipped with rear and pedal reflectors as well as side reflectors. Bicycle reflectors are designed to pick up and reflect street lights and car lights in a way that may help you to be recognised as a moving cyclist. Many riders, particularly those just getting started, feel that because they have reflectors on their bikes, they are safe. While it is true that having the legally required reflectors are better than nothing, reflectors only work well under very limited conditions. If you know you will be travelling at night, you need to make sure you are as visible as possible to pedestrians and other road users and with the right cycle lights you can enjoy your night bike ride safely.
If you haven't done so already, now is the time to purchase your cycle lights. The summer is drawing to an end and if you're a regular cyclist you'll notice that only are the mornings still dark and the evenings are approaching faster. Whether you cycle for fun at weekends or commute to work daily, it is important you invest in quality lights for your cycle. During the summer months, the mornings and evenings bring bight and clear conditions however approaching into the winter months sees fog, mist and darkness. Cycling in these conditions can prove to be extremely unsafe if you don't have cycle lights fitted.
Safety in the Autumn
Investing in the best cycle lights will make sure you are well prepared for the autumn and winter seasons. Cycling in autumn and winter can be either a miserable experience, one which usually ends up with the bike being thrown to the back of the shed until spring, or, the season in which some of your best rides will occur. If you are a regular commuter due to work commitments, there is a good chance you will be doing some night riding this season. Visibility is key for both your ability to see the road and other road users' ability to see you. Even if you've been cycling for a while, it's easy to get caught out by the shortening autumn days. That first ride home without lights after a late finish at work should remind you that you need to get kitted out for winter! Surely it's better to be prepared though and purchase your lights now! Autumn months also bring a wide range of cycling competitions and triathlons so why not embrace the cold and carry on your favourite hobby.
Cycle Lights and Night Safety
In addition to cycle lights, your bike should be well equipped with rear and pedal reflectors as well as side reflectors. Bicycle reflectors are designed to pick up and reflect street lights and car lights in a way that may help you to be recognised as a moving cyclist. Many riders, particularly those just getting started, feel that because they have reflectors on their bikes, they are safe. While it is true that having the legally required reflectors are better than nothing, reflectors only work well under very limited conditions. If you know you will be travelling at night, you need to make sure you are as visible as possible to pedestrians and other road users and with the right cycle lights you can enjoy your night bike ride safely.
Evaluating Your Cycling Season: 5 Key Questions to Consider
So you're long and hopefully successful cycling season is at an end. Your first step is to get some hard-earned rest. You can still ride, just take it easy and have fun. This is a great time to ride with friends and family members who can't stay with you during training rides. It is also a great time to take part in other activities you enjoy like running, swimming, rollerblading, hiking and skating. Your second step is to honestly evaluate your performance. This is vital in order to set goals and develop a training regimen for the upcoming season. Assessing your performance is a relatively simple process. Just answer 5 questions and remember to be honest with yourself.
1. What goals did you achieve during the season? This is an easy question to answer if you have SMART goals (i.e., goals that are specific, measurable, achievable, relevant and time-bound). Just make sure you are clear about how you achieved a particular goal. For example, did you accomplish a goal because of significant improvement in a particular physiological ability such as lactate threshold or anaerobic capacity, or did you achieve the goal because it was set too low? Try to understand the specific reason you were able to set each goal.
2. What goals did you fail to achieve during the season? First of all, don't be discouraged if you fail to achieve some of your goals. This is normal when you set challenging objectives. In fact, if you accomplished all of your goals there is a possibility you set the bar too low. Try to understand the reason you came up short in some areas. Were your goals realistic? If they were achievable, what was the missing element? Was there a problem with your training? Were there external barriers that got in your way?
3. What were your greatest strengths during the season? Think in terms of the 6 key physiological abilities: aerobic endurance, muscular endurance, lactate threshold, aerobic capacity, anaerobic capacity and neuromuscular power. What was your strongest ability during the season? Which abilities allowed you to accomplish your goals? For example, if your goal was to finish your first century ride and you were successful, aerobic endurance was a definite strength.
4. What were your most significant weaknesses during the season? Conversely, of the key physiological abilities, where were you weakest? For example, if you wanted to perform well in time trials and fell short of your expectations, you probably need to improve your power at lactate threshold. If you were expecting greater results in criteriums, you may need to improve your anaerobic capacity and neuromuscular power.
5. How do you feel about your performance? Simply stated, are you excited about how the season went? Do you feel good about your performance or are you feeling some disappointment? This is a very important consideration because many athletes get discouraged about their performance if they fail to achieve their goals. This can have a negative impact on your preparation for the upcoming season. No matter what your results are, always try to keep things in perspective. Use these questions to identify the steps you must take to achieve your goals next season.
1. What goals did you achieve during the season? This is an easy question to answer if you have SMART goals (i.e., goals that are specific, measurable, achievable, relevant and time-bound). Just make sure you are clear about how you achieved a particular goal. For example, did you accomplish a goal because of significant improvement in a particular physiological ability such as lactate threshold or anaerobic capacity, or did you achieve the goal because it was set too low? Try to understand the specific reason you were able to set each goal.
2. What goals did you fail to achieve during the season? First of all, don't be discouraged if you fail to achieve some of your goals. This is normal when you set challenging objectives. In fact, if you accomplished all of your goals there is a possibility you set the bar too low. Try to understand the reason you came up short in some areas. Were your goals realistic? If they were achievable, what was the missing element? Was there a problem with your training? Were there external barriers that got in your way?
3. What were your greatest strengths during the season? Think in terms of the 6 key physiological abilities: aerobic endurance, muscular endurance, lactate threshold, aerobic capacity, anaerobic capacity and neuromuscular power. What was your strongest ability during the season? Which abilities allowed you to accomplish your goals? For example, if your goal was to finish your first century ride and you were successful, aerobic endurance was a definite strength.
4. What were your most significant weaknesses during the season? Conversely, of the key physiological abilities, where were you weakest? For example, if you wanted to perform well in time trials and fell short of your expectations, you probably need to improve your power at lactate threshold. If you were expecting greater results in criteriums, you may need to improve your anaerobic capacity and neuromuscular power.
5. How do you feel about your performance? Simply stated, are you excited about how the season went? Do you feel good about your performance or are you feeling some disappointment? This is a very important consideration because many athletes get discouraged about their performance if they fail to achieve their goals. This can have a negative impact on your preparation for the upcoming season. No matter what your results are, always try to keep things in perspective. Use these questions to identify the steps you must take to achieve your goals next season.
Cycling In and Around the Spa City of Bath
When the City name of Bath in Somerset is mentioned most people immediately think about the therapeutic naturally occurring and mineral rich Spa water it is famed for. Another thing could also be the Roman Baths themselves, or even the Georgian architecture which is so prevalent around the city. However Bath is also known by many people who enjoy life on two wheels for its many cycling friendly routes, tracks and cycle lanes in and around the city.
Whether you are a hardened cyclist, bmx bandit, tarmac terrorist or just prefer a relaxed amble along a quiet cycle path with scenic views, Bath has cycling routes covering a wide selection of places, whilst catering for all abilities and fitness levels on two wheels.
The city has many existing cycle routes, but in recent years more areas have been made accessible to cyclists or have been converted to cycle friendly paths for two-wheeled travellers. Bath is a University City, so you can imagine there are many young and mature students, as well as lecturers who choose to get about the city on two wheels. So you will see plenty of people cycling in and around the city and its proximity.
You will find no shortage of places to secure or park your bicycle in a safe place as the Bath & North East Somerset Council have been making many changes and seeking new funding for the improvements of cycling or using a bicycle around the city. In 2007 the "Two Tunnels" project was successful in making a winning bid to gain a portion of £50 million of Lottery funding needed to create new cycle routes in Bath. The Two Tunnels project is part of a national initiative called "Connect2", which has been developed by sustainable transport charity "Sustrans".
For visitors who have arrived in Bath without their bicycle, but want to enjoy a leisurely cycle ride around the city or take in some of the local sights and scenery on two wheels, no problem! As bath has ample places that offer bike hire and even guided cycle tours to suit most people and their abilities.
Lastly if you fancy a little more adventure and want to cycle out from the city, why not head long the picturesque "Bristol & Bath Railway Path", all in all it is a 13 mile (off-road - no cars) route, which runs between the cities of Bristol and Bath. The path is open to both walkers and cyclists with access for disabled users. There are a few stopping points on route and other cycle path routes crossover and all meet up with the Bristol & Bath Railway Path. So whatever the type of cycling you prefer or would like to experience, Bath has something for everyone.
Gregory Greene is writing on behalf of Royal Hotel Bath, the best choice for Hotels Bath or when choosing Spa Breaks with a relaxing atmosphere.
Whether you are a hardened cyclist, bmx bandit, tarmac terrorist or just prefer a relaxed amble along a quiet cycle path with scenic views, Bath has cycling routes covering a wide selection of places, whilst catering for all abilities and fitness levels on two wheels.
The city has many existing cycle routes, but in recent years more areas have been made accessible to cyclists or have been converted to cycle friendly paths for two-wheeled travellers. Bath is a University City, so you can imagine there are many young and mature students, as well as lecturers who choose to get about the city on two wheels. So you will see plenty of people cycling in and around the city and its proximity.
You will find no shortage of places to secure or park your bicycle in a safe place as the Bath & North East Somerset Council have been making many changes and seeking new funding for the improvements of cycling or using a bicycle around the city. In 2007 the "Two Tunnels" project was successful in making a winning bid to gain a portion of £50 million of Lottery funding needed to create new cycle routes in Bath. The Two Tunnels project is part of a national initiative called "Connect2", which has been developed by sustainable transport charity "Sustrans".
For visitors who have arrived in Bath without their bicycle, but want to enjoy a leisurely cycle ride around the city or take in some of the local sights and scenery on two wheels, no problem! As bath has ample places that offer bike hire and even guided cycle tours to suit most people and their abilities.
Lastly if you fancy a little more adventure and want to cycle out from the city, why not head long the picturesque "Bristol & Bath Railway Path", all in all it is a 13 mile (off-road - no cars) route, which runs between the cities of Bristol and Bath. The path is open to both walkers and cyclists with access for disabled users. There are a few stopping points on route and other cycle path routes crossover and all meet up with the Bristol & Bath Railway Path. So whatever the type of cycling you prefer or would like to experience, Bath has something for everyone.
Gregory Greene is writing on behalf of Royal Hotel Bath, the best choice for Hotels Bath or when choosing Spa Breaks with a relaxing atmosphere.
The Benefits of Cycling Performance Testing
As technology drives forward our modern society, it is also responsible for driving forward practically every single sport, and cycling is no exception. While technology can technically be given as the reason behind advancements in bicycles and cycling clothing, when we think of technology we really think of those large computers and machines. The most common way this type of technology has been adopted in the sport of cycling is through cycling performance testing.
There are three common tests which are considered the most valuable in cycling performance testing: Lactate Threshold, Conconi, and VO2 Max. The tests are ramped, which means that they are easy to start and get progressively harder, and can generally be completed in less than 30 minutes. Special training apparatus is used to set up these tests and the results can provide assistance to cyclists looking to improve their performance.
The Conconi test focuses on heart rate, while the Lactate Threshold combines the heart rate with blood lactate measurements. In the VO2 max test, the heart rate is measured in combination with oxygen uptake and utilisation. The data from these three tests is then compared against other test results, and these can be from either the general public, other cyclists, or if it is not your first cycling performance test - your previous test results.
The test results can give a cyclist a valuable insight into their performance, and what steps must be taken to improve their physiology. A riders strengths and flat spots can be determined, and can highlight areas that need to be worked on with specific training programs. With test results in hand, a rider can compare themselves against the results from other riders. It is especially interesting to see the results of elite cyclists, as it paints a clear picture of the levels that need to be achieved to be successful.
Most riders who undertake cyclist performance testing will usually follow-up and test themselves at least every year, with some riders preferring to repeat the tests every few months. The results will let a cyclist know if they are becoming fitter, or if they have suffered a lapse. More importantly, they can determine the effectiveness of their cycling training program, and make adjustments if necessary. The testing can also prove beneficial with goal setting. Instead of a rider solely targeting racing goals, if they can set fitness objectives then this will naturally result in improved race results too.
Statistics show that cyclists who undergo performance testing regularly show a greater improvement than those who test infrequently. The numerous benefits mentioned above are invaluable for a cyclist, regardless of whether they are an amateur racer or professional cyclist. Apart from wearing a state of the art customised cycling jersey, if you want a valuable edge of your rivals then cycling performance testing might be what you are looking for.
There are three common tests which are considered the most valuable in cycling performance testing: Lactate Threshold, Conconi, and VO2 Max. The tests are ramped, which means that they are easy to start and get progressively harder, and can generally be completed in less than 30 minutes. Special training apparatus is used to set up these tests and the results can provide assistance to cyclists looking to improve their performance.
The Conconi test focuses on heart rate, while the Lactate Threshold combines the heart rate with blood lactate measurements. In the VO2 max test, the heart rate is measured in combination with oxygen uptake and utilisation. The data from these three tests is then compared against other test results, and these can be from either the general public, other cyclists, or if it is not your first cycling performance test - your previous test results.
The test results can give a cyclist a valuable insight into their performance, and what steps must be taken to improve their physiology. A riders strengths and flat spots can be determined, and can highlight areas that need to be worked on with specific training programs. With test results in hand, a rider can compare themselves against the results from other riders. It is especially interesting to see the results of elite cyclists, as it paints a clear picture of the levels that need to be achieved to be successful.
Most riders who undertake cyclist performance testing will usually follow-up and test themselves at least every year, with some riders preferring to repeat the tests every few months. The results will let a cyclist know if they are becoming fitter, or if they have suffered a lapse. More importantly, they can determine the effectiveness of their cycling training program, and make adjustments if necessary. The testing can also prove beneficial with goal setting. Instead of a rider solely targeting racing goals, if they can set fitness objectives then this will naturally result in improved race results too.
Statistics show that cyclists who undergo performance testing regularly show a greater improvement than those who test infrequently. The numerous benefits mentioned above are invaluable for a cyclist, regardless of whether they are an amateur racer or professional cyclist. Apart from wearing a state of the art customised cycling jersey, if you want a valuable edge of your rivals then cycling performance testing might be what you are looking for.
Bicycle Racing Tips
Bicycle racing can be a tough sport. It is common knowledge that the longer bike races are very physically demanding, but even if you race over the shorter distances you will still be faced with the strains on the body from training. For this reason the mental aspect of cycling is very important, as focus and willpower become valuable weapons in the racers armoury. Cycling is one sport where physical ability will only get you so far, which keeps the playing field fairly even and allows the most dedicated riders to climb the ranks in the racing world. So what are the weapons that a cyclist can use to forge their way to the top?
Patience - Possibly the greatest skill a cyclist can develop. In most other sports, athletes can achieve success at a very young age. How often do we see school children winning tennis grand-slam titles, 14 year old swimmers taking home Olympic gold medals, teenage football and basketball players becoming instant stars. Cycling is not like this, and it often takes riders until their mid-twenties to reach the pinnacle in many cycling disciplines. Patience is important on this front where a rider should not expect instant success, and also important to have as they will experience many ups and downs in their cycling career. So never give up and keep persisting, because a quitter is guaranteed to win nothing.
Goal Setting - To be successful, a cyclist must keep one eye on the bigger picture, and know what they want to achieve in their cycling career. To reach a certain level in cycling performance, you must establish what it will take to get there, and devise a clear plan to help you reach it. Apart from setting ultimate goals and career objectives, it is also worthwhile to set smaller milestone goals. Achieving milestones is a great way to build momentum and can give you a clearer picture of what you are able to accomplish in the long term, and what goals may be unrealistic. A novice rider can not expect to start cycling and win the Tour de France in their first year, but if they instead focus on more achievable milestones, they can build on them and use this knowledge to learn which areas they need to focus on in training.
Training - Just like the old saying 'practice makes perfect', a cyclist needs to be dedicated to training to reach the pinnacle in bike racing. Some people might note that a five year old knows how to pedal, so how much can training improve your pedaling ability? Well training in cycling is not so much to improve skills, but rather to improve the cyclists physical conditioning. Continuous riding will help to develop the right parts of the body, including the legs and the lungs. If you can pedal faster, harder, and for longer, then you are naturally going to become a better rider and achieve improved race results.
Experience - This is a crucial element for cyclists, as it is the best way to learn tactics and strategies to use within races. Reading books or talking with coaches can only benefit you to a limited degree, while having the ingrained knowledge of what to do and what not to do in certain race situations is invaluable. Although cycling is an individual sport, it is unlike the others in the sense that other competitors can have a major impact on your performance. A runner in a 100m sprint or a marathon will have a fair idea of what time they will run, but in cycling your times in training will be very different from those in a race, as a number of different factors come into play with other riders on the track. This is where experience is extremely valuable, and can help a rider achieve the best result for the circumstances that befall them.
Attitude - Where there are two riders with equal experience and equal ability, it is often their attitudes which set them apart. Having that fierce determination to win the race will help you to get 110% out of your body and stay ahead of the pack. We often hear of runners who are spent and running on heart or running on emotion, and the same can hold true for cyclists. When the legs are tired and there is no juice left in the tank, sheer willpower is what can drag a cyclist across the line in first place. Attitude is also important when things don't go to plan, either during or after a race. Whether it is not giving up during a race, or if you finish in the knowledge that sometimes it is just not your day, it is important to not get discouraged at any stage. If you can remain positive at all times, then that will hold you in good stead during your cycling career.
Apart from these five weapons a cyclist can develop, there are a couple of easier tips which can be achieved immediately. If you are in a car race, you will naturally drive and race in a top performance vehicle, and the same goes for cycling. If you don't have the right racing gear, it puts you at a distinct disadvantage.
Make sure you have a top quality racing bike and custom bike clothing, because if your competitors have custom bike gear and you don't, your five weapons will be like blunt swords.
Patience - Possibly the greatest skill a cyclist can develop. In most other sports, athletes can achieve success at a very young age. How often do we see school children winning tennis grand-slam titles, 14 year old swimmers taking home Olympic gold medals, teenage football and basketball players becoming instant stars. Cycling is not like this, and it often takes riders until their mid-twenties to reach the pinnacle in many cycling disciplines. Patience is important on this front where a rider should not expect instant success, and also important to have as they will experience many ups and downs in their cycling career. So never give up and keep persisting, because a quitter is guaranteed to win nothing.
Goal Setting - To be successful, a cyclist must keep one eye on the bigger picture, and know what they want to achieve in their cycling career. To reach a certain level in cycling performance, you must establish what it will take to get there, and devise a clear plan to help you reach it. Apart from setting ultimate goals and career objectives, it is also worthwhile to set smaller milestone goals. Achieving milestones is a great way to build momentum and can give you a clearer picture of what you are able to accomplish in the long term, and what goals may be unrealistic. A novice rider can not expect to start cycling and win the Tour de France in their first year, but if they instead focus on more achievable milestones, they can build on them and use this knowledge to learn which areas they need to focus on in training.
Training - Just like the old saying 'practice makes perfect', a cyclist needs to be dedicated to training to reach the pinnacle in bike racing. Some people might note that a five year old knows how to pedal, so how much can training improve your pedaling ability? Well training in cycling is not so much to improve skills, but rather to improve the cyclists physical conditioning. Continuous riding will help to develop the right parts of the body, including the legs and the lungs. If you can pedal faster, harder, and for longer, then you are naturally going to become a better rider and achieve improved race results.
Experience - This is a crucial element for cyclists, as it is the best way to learn tactics and strategies to use within races. Reading books or talking with coaches can only benefit you to a limited degree, while having the ingrained knowledge of what to do and what not to do in certain race situations is invaluable. Although cycling is an individual sport, it is unlike the others in the sense that other competitors can have a major impact on your performance. A runner in a 100m sprint or a marathon will have a fair idea of what time they will run, but in cycling your times in training will be very different from those in a race, as a number of different factors come into play with other riders on the track. This is where experience is extremely valuable, and can help a rider achieve the best result for the circumstances that befall them.
Attitude - Where there are two riders with equal experience and equal ability, it is often their attitudes which set them apart. Having that fierce determination to win the race will help you to get 110% out of your body and stay ahead of the pack. We often hear of runners who are spent and running on heart or running on emotion, and the same can hold true for cyclists. When the legs are tired and there is no juice left in the tank, sheer willpower is what can drag a cyclist across the line in first place. Attitude is also important when things don't go to plan, either during or after a race. Whether it is not giving up during a race, or if you finish in the knowledge that sometimes it is just not your day, it is important to not get discouraged at any stage. If you can remain positive at all times, then that will hold you in good stead during your cycling career.
Apart from these five weapons a cyclist can develop, there are a couple of easier tips which can be achieved immediately. If you are in a car race, you will naturally drive and race in a top performance vehicle, and the same goes for cycling. If you don't have the right racing gear, it puts you at a distinct disadvantage.
Make sure you have a top quality racing bike and custom bike clothing, because if your competitors have custom bike gear and you don't, your five weapons will be like blunt swords.
Preparing for a Bicycle Ride
Most riders casually jump on their bike and go for a ride without undergoing any preparation at all. Not that a cyclist needs to have a half hour routine in place before setting off, but preparation in the sense that the bicycle is equipped with the tools required to get back on the road in the event an accident or unforeseen challenge occurs. More than 99% of the time your ride will be incident free, but for the other 1% of rides, it is better to be prepared instead of stranded far away from home.
A suitable comparison would be with driving a car. Almost every car has a spare tyre and jack in the boot in case a flat tyre occurs. Some drivers also stock some spare water, oil or other lubricants as well. Just as a car can get a flat tyre, so can a bicycle. In fact, there is a higher chance of a bicycle getting a flat tyre, so cyclists should naturally be prepared for this happening and carry the necessary items to get the bike back on the road.
A pump and patch kit are easy items to store on a bike. These two items should be sufficient to deal with the majority of flat tyre incidents. If your terrain could potentially result in major tyre damage, then having a new tube with you is also a tremendous advantage. A modest tool kit should contain a tyre lever, a spoke wrench, and some allen keys which fit your brakes, cranks, and stem.
The second most common problem cyclists encounter is a broken or dislodged chain. Carrying a chain breaker in the event that your chain snaps will naturally be a big help. Although not as bad as a flat tyre, chain issues can still be annoying, especially if your ride home is mainly uphill and you can not coast along. If you are riding at night, then a small torch will be handy to help you fix the aforementioned issues.
Finally, a basic first-kit never goes astray. It could be a few band-aids, or maybe some bandages and tape, but any cover is certainly better than riding while blood is dripping down your body. All of the necessary items can easily be fitted inside a backpack, while some specialised cycling jerseys may have available storage pockets. But it is even better if you can use a small seatbag or something on the bike so that you never forget these items and they are always ready and available when you need them.
A suitable comparison would be with driving a car. Almost every car has a spare tyre and jack in the boot in case a flat tyre occurs. Some drivers also stock some spare water, oil or other lubricants as well. Just as a car can get a flat tyre, so can a bicycle. In fact, there is a higher chance of a bicycle getting a flat tyre, so cyclists should naturally be prepared for this happening and carry the necessary items to get the bike back on the road.
A pump and patch kit are easy items to store on a bike. These two items should be sufficient to deal with the majority of flat tyre incidents. If your terrain could potentially result in major tyre damage, then having a new tube with you is also a tremendous advantage. A modest tool kit should contain a tyre lever, a spoke wrench, and some allen keys which fit your brakes, cranks, and stem.
The second most common problem cyclists encounter is a broken or dislodged chain. Carrying a chain breaker in the event that your chain snaps will naturally be a big help. Although not as bad as a flat tyre, chain issues can still be annoying, especially if your ride home is mainly uphill and you can not coast along. If you are riding at night, then a small torch will be handy to help you fix the aforementioned issues.
Finally, a basic first-kit never goes astray. It could be a few band-aids, or maybe some bandages and tape, but any cover is certainly better than riding while blood is dripping down your body. All of the necessary items can easily be fitted inside a backpack, while some specialised cycling jerseys may have available storage pockets. But it is even better if you can use a small seatbag or something on the bike so that you never forget these items and they are always ready and available when you need them.
The Ultimate Beginners Guide To Choosing A Road Bike
Getting a road bike can be a large commitment especially due to the fact you're embarking onto a new hobby and passion. You never know where it could take you, in a few years time you could be cycling everyday and competing. However for now we'll just assume you're gearing and really excited to start your new hobby.
Everyone needs to start somewhere and hopefully this guide is a good place to start. There are many different questions that beginners ask and this guide should cover the main ones.
Below are some things to think about when looking to choose your road bike: ]
Your Bike Compared To Your Skill Level
A road bike should always be chosen with heavy regard to your skill level. Obviously if you're a beginner you're going to want a road bike that's reliable, is comfortable, is the right price and has enough gears to help you get over challenging hills.
You may be new to road bikes but not new to biking overall. Road biking is slightly different to standard biking but there are principles that apply. Look below and try and decipher what level you're currently at when you bike or what level of commitment you're trying to obtain.
Low Level Biker
Choosing a low level road bike can be tricky due to the fact many road bikes these days are very expensive. However all is not lost as you can get some great road bikes for decent prices if you look around. You may not get all of the features but you can be sure to get a road bike that does the job. If you're just starting out and not sure how much you're going to be using it then you should consider the pricing.
Medium Level Biker
A medium level biker is someone who has had a good amount of experience with bikes and many other different types including mountain and triathlon. A medium level biker should be looking at road bikes within the medium range which is anything up to 500. If you're going to be taking it seriously then this is necessary. The best road bikes aren't necessarily the most expensive so it's best if you do some research beforehand.
High Level Biker
If you're enthusiastic about biking and it's a big part of your life but you're looking for a road bike then you should make sure you're getting the best possible. It's known that road bikes can be expensive but if you're dedicated and sure that you're going to be using it often then it's wise to invest a good deal. Most of the high level road bikes are over 500 with most being over the 1000 range. Anything over that and you're looking at top competition standard. A high level road biker would need as many gears as possible especially to take advantage of certain conditions, make sure you don't sell yourself short.
Gears
The standard amount of road bike gears you're likely to find in most online and local stores are 14-33 gears. A higher amount of gears will give you the most flexibility when you're going to tackle hills or bumpy roads with different environments. In most cases it may not be necessary to have a lot of gears, especially if the roads you travel on are mostly flat and have a similar surface. Before you consider how many gears you need look at the environments you're going to be traveling and use that to make a decision.
Sizing Considerations
As with everything in cycling, the most important factor when it comes to buying a road bike is size. Ideally you're going to want a bike that fits your dimensions uniquely and gives you a comfortable fit. There are three main benefits to purchasing a road bike that fits.
Comfort - With a bike that fits well and suits your physique you'll be riding for longer without any discomfort. This is important for any journey but especially so for those long rides which can drain you. A good indicator of whether a bike will fit you is if the seat is in a comfortable position.
Efficiency -How fit and strong you are will dictate how much energy you can exert and also how much the pedals will help you to move forward. However every human body is limited in how much energy it can exert no matter how fit or strong you are. You should try and find a bike that makes it easy to peddle and also make good use of your natural body physique.
Speed - The biggest thing to slow any biker down will be his own weight and also the wind resistance that is pushed against him. That's why you should find a bike that feels great when you sit and peddle but also when you get into full throttle.
Road Bike Accessories
Road Bike accessories will give you that edge when it comes to comfort, efficiency and most of all safety.
Reflective Clothing
Visible or reflective gear is important for anyone who is going to be taking their riding seriously, especially if you're going to be riding at night or in any low light conditions. Many of the materials will help with comfort as well such as preventing chafing and wear.
Mirrors
Mirrors are important for road safety if you're going to be travelling for long periods of time on the road. They will give you an indication as to how the traffic is responding behind you and are obviously important in places like roundabouts.
Helmet
If you're going to get any accessory at all make sure you get a helmet. If you have ever seen an injury to a bike helmet after a collision then I'm sure you'll understand why you'd rather it be your helmet than your head. Make sure you buy one of these that fit and get it with your bike as a required purchase.
How Much Should I Spend?
How much you spend is entirely up to you and it will be based on your disposable income, how much you think you're going to ride and how experienced you already are. For a decent Road Bike that will last you a good few years you may be looking at around the 400 to 600 mark. Just be sure you look around before you buy as bike prices have been known to be slashed, especially around Christmas.
Where Should I Buy?
The question of where you should buy will always pop up. You more or less have two options, to buy from a trusted online store or to go to your local store. With either choice just make sure you've researched the bike before you make the final decision. A good place to look online is Amazon or eBay. Local stores tend to be slightly more expensive but for this cost you'll be given expert advice and an opportunity to test ride them.
Online
Pros
• Cheaper Products
• More Range
• Money Off Vouchers
• Quicker
• Can Buy Whenever You Want
• Look at reviews before purchase
Cons
• No expert assistance when choosing
• Harder to return items
• No test rides
Local Stores
Pros
• Bikes are very visible within the store
• Returns are easy
• Advice is given
Cons
• Entry level bikes mainly stocked
• Can be expensive
• Not open all the time
5 Mistakes Cyclists Make When Developing a Training Plan
A well-developed training plan can improve your cycling performance by clarifying the steps you must take to enhance key physiological abilities such as aerobic endurance, lactate threshold and anaerobic capacity. Unfortunately, there are 5 mistakes athletes often make when it comes to developing their training plans:
1. Not honestly evaluating past performance. Before you develop a training plan, you need to honestly evaluate your past performance. That's the only way you can accurately identify your strengths and weaknesses as a cyclist. To evaluate your performance, simply ask yourself 5 questions about your most recent season:
a. What goals did I achieve during the season? How (be specific)?
b. What goals did I fail to achieve during the season? Why (be specific)?
c. What were my greatest strengths during the season?
d. What were my most significant weaknesses during the season?
e. Overall, how do I feel about my performance?
2. Failing to set SMART goals. SMART goals are specific, measurable, achievable, relevant and time-bound. They allow you to set training and racing goals that are easy to track. A well-written SMART goal describes the outcome you are seeking and a specific timeframe for achieving that outcome. For example, "I will complete a 40K time trial in less than 1-hour by the end of the racing season" and "I will finish in the top-10 in my class at the state criterium championships" are examples of effective SMART goals. Include 3-5 goals in your training plan.
3. Failing to use both outcome and process goals. Using both outcome and process goals increases your chances for success. Outcome goals are more common because they focus on bottom-line results such as "finishing on the podium at the state road race championships." Process goals focus on the implementation of your training program and include objectives such as "riding 7,500 miles during the calendar year" and "climbing Big Mountain 3 times during a single hill climb workout." Make sure you include both outcome and process goals in your training plan.
4. Setting goals too high or too low. This pertains to the "A" in the SMART goal process. Your goals should be challenging and realistic. If you set your goals too high, you will fall short and feel disappointed with your performance. Conversely, if you set your goals too low, you may achieve them but feel dissatisfied because the goals were not very challenging. Try to find a midpoint where goal attainment is difficult but possible.
5. Not modifying goals when necessary. It is perfectly acceptable to change your goals once the season has started if it becomes clear a goal no longer fits the SMART criteria. For example, if one of your goals is tied to a particular event and that event is cancelled, you have no choice but to change that goal. Conversely, you may hear about a new event that you want to add to your existing goals. If your work schedule changes, you may need to modify your goals as well. Remember, life happens and your goals are not set in stone. It's okay to change them.
1. Not honestly evaluating past performance. Before you develop a training plan, you need to honestly evaluate your past performance. That's the only way you can accurately identify your strengths and weaknesses as a cyclist. To evaluate your performance, simply ask yourself 5 questions about your most recent season:
a. What goals did I achieve during the season? How (be specific)?
b. What goals did I fail to achieve during the season? Why (be specific)?
c. What were my greatest strengths during the season?
d. What were my most significant weaknesses during the season?
e. Overall, how do I feel about my performance?
2. Failing to set SMART goals. SMART goals are specific, measurable, achievable, relevant and time-bound. They allow you to set training and racing goals that are easy to track. A well-written SMART goal describes the outcome you are seeking and a specific timeframe for achieving that outcome. For example, "I will complete a 40K time trial in less than 1-hour by the end of the racing season" and "I will finish in the top-10 in my class at the state criterium championships" are examples of effective SMART goals. Include 3-5 goals in your training plan.
3. Failing to use both outcome and process goals. Using both outcome and process goals increases your chances for success. Outcome goals are more common because they focus on bottom-line results such as "finishing on the podium at the state road race championships." Process goals focus on the implementation of your training program and include objectives such as "riding 7,500 miles during the calendar year" and "climbing Big Mountain 3 times during a single hill climb workout." Make sure you include both outcome and process goals in your training plan.
4. Setting goals too high or too low. This pertains to the "A" in the SMART goal process. Your goals should be challenging and realistic. If you set your goals too high, you will fall short and feel disappointed with your performance. Conversely, if you set your goals too low, you may achieve them but feel dissatisfied because the goals were not very challenging. Try to find a midpoint where goal attainment is difficult but possible.
5. Not modifying goals when necessary. It is perfectly acceptable to change your goals once the season has started if it becomes clear a goal no longer fits the SMART criteria. For example, if one of your goals is tied to a particular event and that event is cancelled, you have no choice but to change that goal. Conversely, you may hear about a new event that you want to add to your existing goals. If your work schedule changes, you may need to modify your goals as well. Remember, life happens and your goals are not set in stone. It's okay to change them.
Bicycle Touring Saddles - What Is the Best Bike Touring Saddle?
Just what is the best saddle for touring? Drum Roll, please. The best saddle for touring is the saddle that fits your behind and allows you to ride in comfort!
Chief out touring
Okay maybe that wasn't the answer you were looking for, but it is the best we have to offer. No two people are shaped the same therefore no one saddle is going to be the end all saddle for every person.
The Bike Hermit used to tour on a Brooks B17, as to be expected, over time the saddle relaxed and had a bit of "splay" He punched holes in the sides (like the Brooks Imperial) and threaded the saddle with leather (from the Tandy leather store) and that solved the problem. About two years ago he switched to a Gilles Berthoud Aspin. This saddle was stiffer in the beginning and now has molded to his shape just perfectly. He easily has 3,000 miles on that saddle with no issues. Aha, you say, I will go research and purchase a Gilles Berthoud. Well, Sky King did her best to love the Gilles Berthoud Aspin spending hours adjusting height, position, angle etc but was never comfortable. Finally she measured her sit bones and realized between the shape and width of the Gilles Berthoud Aspin, it was never going to work for her. She went back to her older Fizik's vitesse tri and problem solved. She is back to all day, day after day saddle comfort. She does plan to try the Brooks B17 Narrow as she misses not being able to carry her Zimbale 7 liter saddlebag but for now the Fizik's Vitesse Tri is just fine.
Here are some very important things to consider when selecting a Saddle.
Shape:
Your shape and the saddle shape need to be happy. Most Saddles tend to be either a pear shape or a t-shape. The Gilles Berthoud Aspin and the Brooks B17 and Flyer fall into the pear shape category, the Brooks Swallow, the Zimbale leather saddle, the Brooks B17 Narrow and the Fizik's Vitesse are considered a T shape.
The Flyer does not narrow as quickly as the Zimbale
The width of the saddle across the widest area and how quickly it widens from the nose to the back will affect saddle comfort. Add to that the saddle position or the saddle tilt (nose down, nose up, nose level). Of course don't forget to factor in the entire bike fit.
Too Much Pear-Shape for your shape typically causes chafing in the inner neighborhood of the lower fold of the buttock, top-of-the-leg, panty line, hamstring attachment (however you want to describe it) because the saddle is too pear-shaped for the motion of your hip joints. If these are issues you have with your saddle, perhaps a T-Shaped style would work better. If you feel like you are sitting on a narrow, painful 2 X 4 a pear shaped saddle could be what you need.
Let's get back to saddle width and length. The size of your hips or the size of your behind has very little to do with the size of your saddle, wide hips do not mean you need a wider saddle. The width between your sit bones is what matters. Where those sit bones connect with your saddle makes the biggest impact in saddle comfort. Too wide or too narrow for your sit bones and the end result is pain and chafing. Sky King has a wider hip measurement than the Bike Hermit but he has a wider sit bone measurement.
Each saddle has "cheeks" on the wide back part. Sometimes the cheeks are even domed up a bit. Your sit bones are meant to land in the high part of that dome to take advantage of the padding and the overall architecture of the saddle. Saddle without domes still have a cheek area, the widest part of the saddle is where your sit bones should be resting. Measure the saddle from center of cheek to center of cheek. The saddle's center-to-center should match the center to center measurement of your sit bones.
Next measure the saddle's overall width. Generally the saddle's overall width should be, at minimum, the same as the outside measurement of your sit bones OR slightly wider but NO more than 2 centimeters wider than the outside sit bone measurement. You want to be able to shift around to power up hills or use body-english around corners or just to give your butt a break, and STILL have the bones land on the saddle.
In the case of a many leather saddles your saddle must be about 2 cm wider than your outside sit bone measurement so you do not have bones contacting the metal cantle* plate.
(*rough description - the horseshoe shaped metal plate under the back of the saddle that holds the rails in place)
Measure your sit bones:
We could get all fancy and purchase memory foam or drop some dollars on a fancy gel seat specifically designed to measure sit bones and assist in determining the proper saddle width but we hate to spend money when things at hand will work just as well.
Three inexpensive options for measuring Sit Bones:
The Flour method
Take a gallon size zip lock bag, fill with enough flour for about a two inch flour cushion when the bag is lying on a flat surface. Place this bag on a hard flat surface - table or chair (we use a piano bench) Sit on the bag (preferably bare skin), mimic your bike position. Now stand up without disturbing the bag. Those two dimples/impressions in the flour are from your sit bones.
The Play Dough method
To make your dough:
One part salt, two parts flour, mix with water until it's right for modeling.
Roll about an inch thick, cover with aluminum foil to keep it from being sticky, place dough w/ foil on a low bench, once again sit on dough (bare skin is best) and lean forward to approximate riding position since the sit bones become more narrow as you lean forward. Remove foil and allow to dry a little. The bones impression will become white first.
The Measurement
Take a millimeter tape measure and measure the impressions, recording your findings.
1. The inside edge to inside edge
2. Center of depression to center of depression, if easier, place a marble in each depression and measure the marbles.
3. Outside edge to outside edge
Center-to-center measurement correlates with the spot on a saddle that bears the weight of the sit bones. The saddle "cheeks".
Outside to outside measurement is a consideration for some types of saddles, such as the Brooks that have metal rails, you do not want to have your sit bones resting on the metal rails. General rule of thumb - your saddle width should be about 2 centimeters wider than outside sit bone measurement. Again, you want your sit bones resting on the "checks" of the saddle and you want some wiggle room for movement as you are touring.
Inside to inside may be necessary if you plan to use a saddle with a cut out, to ensure the sit bones clear any large center cutout in the saddle. The inside bones falling into the 'moat' so to speak, causes a lot of pain in the bones surrounding the "soft tissue" area. To clear the cutout, you need about 20 mm extra space in between the inside distance of the sit bones. So, if the cutout is 60 mm, your inside distance is 80, then you have just enough clearance.
The Hand Method(s) of measuring
Sit on your hands, and feel for the two bones of your butt. They feel like elbows poking down into your hands.
Put the tip of your index fingers right under the part of the bones that is pushing hardest into the chair. (squish the very tip of your fingers between the chair and your sit bones)
Lift your butt from the chair leaving your hands on the chair, and have your assistant measure the distance between your fingertips. This is pretty much your center-to-center.
Then put your fingertips against the outsides of the bones. Push them right into the bones so they are on the outside of the bones. Lift your butt from the chair and have an assistant measure the distance between your fingertips. This is pretty much your outside.
Some people have sit bones that angle a lot from front to back. The "sits" are heavy thickened portions of the rami area of the pelvis and can have unique personalities of their own. You can measure again on the forward part of the heavy "elbow" bit if you can feel that yours have a definite angle. The forward portion of the heavy thick part of the bone is what your weight rests on more when you are in a more aero position. DON'T measure the thin blade like portion that is in your crotch, that is the rami and you do not want a saddle there. Measure from your backside.
Repeat your measurements a few times, average them out if you want.
You can also get these measurements by lying on your back with your knees to your chest holding a measuring tape and poking around for landmarks.
The Cutout
Cut Out on a Brooks B17 Imperial
Purchasing a saddle with a cut out can be beneficial if you have soft tissue pressure. An easy way to help determine if you might be a good candidate is to sit (commando or in thin underwear)on a very hard surface, feet flat on the floor, pedaling distance apart. Lean forward from the hips, keeping your back straight and place your elbows on your knees. If you soft tissue is feeling overly squished you may want to try a saddle with a cut out. Do some forum research, some people love them, others find the edges of the cut out equally irritating. Assuming you have a good bike fit and proper saddle height, consider adjusting the angle of your current saddle as well to see if that relieves soft tissue pressure.
Length
Years ago some saddle manufacturers started adding a short version to their line. Historically the short version came about for women riding in skirts and dresses, the longer nose would catch on the dress, making mounting and dismounting more challenging. Now a short version is more about personal comfort. Reading Forums and blog post about saddle fit there are numerous opinions about both. Sky King's Fizik Vitesse Tri is a "woman's" saddle but it isn't any shorter in the nose than a Brooks Swallow.
Conclusion
We agree that finding the right saddle can be tough. Sometimes despite the best research, trial and error ends up being the answer. Taking your measurements and understanding your riding style are the beginning of your quest.
For more great info on choosing a Saddle read other blogs and forums. Sky King took the measuring suggestions from posts on the Team Estrogen Forum. Don't be afraid to ask questions. We both ride day in day out without saddle pain on two entirely different saddles.
Chief out touring
Okay maybe that wasn't the answer you were looking for, but it is the best we have to offer. No two people are shaped the same therefore no one saddle is going to be the end all saddle for every person.
The Bike Hermit used to tour on a Brooks B17, as to be expected, over time the saddle relaxed and had a bit of "splay" He punched holes in the sides (like the Brooks Imperial) and threaded the saddle with leather (from the Tandy leather store) and that solved the problem. About two years ago he switched to a Gilles Berthoud Aspin. This saddle was stiffer in the beginning and now has molded to his shape just perfectly. He easily has 3,000 miles on that saddle with no issues. Aha, you say, I will go research and purchase a Gilles Berthoud. Well, Sky King did her best to love the Gilles Berthoud Aspin spending hours adjusting height, position, angle etc but was never comfortable. Finally she measured her sit bones and realized between the shape and width of the Gilles Berthoud Aspin, it was never going to work for her. She went back to her older Fizik's vitesse tri and problem solved. She is back to all day, day after day saddle comfort. She does plan to try the Brooks B17 Narrow as she misses not being able to carry her Zimbale 7 liter saddlebag but for now the Fizik's Vitesse Tri is just fine.
Here are some very important things to consider when selecting a Saddle.
Shape:
Your shape and the saddle shape need to be happy. Most Saddles tend to be either a pear shape or a t-shape. The Gilles Berthoud Aspin and the Brooks B17 and Flyer fall into the pear shape category, the Brooks Swallow, the Zimbale leather saddle, the Brooks B17 Narrow and the Fizik's Vitesse are considered a T shape.
The Flyer does not narrow as quickly as the Zimbale
The width of the saddle across the widest area and how quickly it widens from the nose to the back will affect saddle comfort. Add to that the saddle position or the saddle tilt (nose down, nose up, nose level). Of course don't forget to factor in the entire bike fit.
Too Much Pear-Shape for your shape typically causes chafing in the inner neighborhood of the lower fold of the buttock, top-of-the-leg, panty line, hamstring attachment (however you want to describe it) because the saddle is too pear-shaped for the motion of your hip joints. If these are issues you have with your saddle, perhaps a T-Shaped style would work better. If you feel like you are sitting on a narrow, painful 2 X 4 a pear shaped saddle could be what you need.
Let's get back to saddle width and length. The size of your hips or the size of your behind has very little to do with the size of your saddle, wide hips do not mean you need a wider saddle. The width between your sit bones is what matters. Where those sit bones connect with your saddle makes the biggest impact in saddle comfort. Too wide or too narrow for your sit bones and the end result is pain and chafing. Sky King has a wider hip measurement than the Bike Hermit but he has a wider sit bone measurement.
Each saddle has "cheeks" on the wide back part. Sometimes the cheeks are even domed up a bit. Your sit bones are meant to land in the high part of that dome to take advantage of the padding and the overall architecture of the saddle. Saddle without domes still have a cheek area, the widest part of the saddle is where your sit bones should be resting. Measure the saddle from center of cheek to center of cheek. The saddle's center-to-center should match the center to center measurement of your sit bones.
Next measure the saddle's overall width. Generally the saddle's overall width should be, at minimum, the same as the outside measurement of your sit bones OR slightly wider but NO more than 2 centimeters wider than the outside sit bone measurement. You want to be able to shift around to power up hills or use body-english around corners or just to give your butt a break, and STILL have the bones land on the saddle.
In the case of a many leather saddles your saddle must be about 2 cm wider than your outside sit bone measurement so you do not have bones contacting the metal cantle* plate.
(*rough description - the horseshoe shaped metal plate under the back of the saddle that holds the rails in place)
Measure your sit bones:
We could get all fancy and purchase memory foam or drop some dollars on a fancy gel seat specifically designed to measure sit bones and assist in determining the proper saddle width but we hate to spend money when things at hand will work just as well.
Three inexpensive options for measuring Sit Bones:
The Flour method
Take a gallon size zip lock bag, fill with enough flour for about a two inch flour cushion when the bag is lying on a flat surface. Place this bag on a hard flat surface - table or chair (we use a piano bench) Sit on the bag (preferably bare skin), mimic your bike position. Now stand up without disturbing the bag. Those two dimples/impressions in the flour are from your sit bones.
The Play Dough method
To make your dough:
One part salt, two parts flour, mix with water until it's right for modeling.
Roll about an inch thick, cover with aluminum foil to keep it from being sticky, place dough w/ foil on a low bench, once again sit on dough (bare skin is best) and lean forward to approximate riding position since the sit bones become more narrow as you lean forward. Remove foil and allow to dry a little. The bones impression will become white first.
The Measurement
Take a millimeter tape measure and measure the impressions, recording your findings.
1. The inside edge to inside edge
2. Center of depression to center of depression, if easier, place a marble in each depression and measure the marbles.
3. Outside edge to outside edge
Center-to-center measurement correlates with the spot on a saddle that bears the weight of the sit bones. The saddle "cheeks".
Outside to outside measurement is a consideration for some types of saddles, such as the Brooks that have metal rails, you do not want to have your sit bones resting on the metal rails. General rule of thumb - your saddle width should be about 2 centimeters wider than outside sit bone measurement. Again, you want your sit bones resting on the "checks" of the saddle and you want some wiggle room for movement as you are touring.
Inside to inside may be necessary if you plan to use a saddle with a cut out, to ensure the sit bones clear any large center cutout in the saddle. The inside bones falling into the 'moat' so to speak, causes a lot of pain in the bones surrounding the "soft tissue" area. To clear the cutout, you need about 20 mm extra space in between the inside distance of the sit bones. So, if the cutout is 60 mm, your inside distance is 80, then you have just enough clearance.
The Hand Method(s) of measuring
Sit on your hands, and feel for the two bones of your butt. They feel like elbows poking down into your hands.
Put the tip of your index fingers right under the part of the bones that is pushing hardest into the chair. (squish the very tip of your fingers between the chair and your sit bones)
Lift your butt from the chair leaving your hands on the chair, and have your assistant measure the distance between your fingertips. This is pretty much your center-to-center.
Then put your fingertips against the outsides of the bones. Push them right into the bones so they are on the outside of the bones. Lift your butt from the chair and have an assistant measure the distance between your fingertips. This is pretty much your outside.
Some people have sit bones that angle a lot from front to back. The "sits" are heavy thickened portions of the rami area of the pelvis and can have unique personalities of their own. You can measure again on the forward part of the heavy "elbow" bit if you can feel that yours have a definite angle. The forward portion of the heavy thick part of the bone is what your weight rests on more when you are in a more aero position. DON'T measure the thin blade like portion that is in your crotch, that is the rami and you do not want a saddle there. Measure from your backside.
Repeat your measurements a few times, average them out if you want.
You can also get these measurements by lying on your back with your knees to your chest holding a measuring tape and poking around for landmarks.
The Cutout
Cut Out on a Brooks B17 Imperial
Purchasing a saddle with a cut out can be beneficial if you have soft tissue pressure. An easy way to help determine if you might be a good candidate is to sit (commando or in thin underwear)on a very hard surface, feet flat on the floor, pedaling distance apart. Lean forward from the hips, keeping your back straight and place your elbows on your knees. If you soft tissue is feeling overly squished you may want to try a saddle with a cut out. Do some forum research, some people love them, others find the edges of the cut out equally irritating. Assuming you have a good bike fit and proper saddle height, consider adjusting the angle of your current saddle as well to see if that relieves soft tissue pressure.
Length
Years ago some saddle manufacturers started adding a short version to their line. Historically the short version came about for women riding in skirts and dresses, the longer nose would catch on the dress, making mounting and dismounting more challenging. Now a short version is more about personal comfort. Reading Forums and blog post about saddle fit there are numerous opinions about both. Sky King's Fizik Vitesse Tri is a "woman's" saddle but it isn't any shorter in the nose than a Brooks Swallow.
Conclusion
We agree that finding the right saddle can be tough. Sometimes despite the best research, trial and error ends up being the answer. Taking your measurements and understanding your riding style are the beginning of your quest.
For more great info on choosing a Saddle read other blogs and forums. Sky King took the measuring suggestions from posts on the Team Estrogen Forum. Don't be afraid to ask questions. We both ride day in day out without saddle pain on two entirely different saddles.
5 More Mistakes Cyclists Make When Developing a Training Plan
In a previous article, I introduced 5 mistakes many cyclists make when it comes to developing a training plan. These mistakes include failing set SMART goals, setting goals too high or too low, and not modifying goals when necessary. They also include inadequate evaluation of past performance, and failing to use both process and outcome goals in the planning process. Unfortunately, these aren't the only training plan mistakes. Here are 5 more errors you want to avoid.
1. Failing to consistently assess plan effectiveness. The only way to determine if your plan is working is to evaluate its effectiveness. The simplest way to do this is through ongoing field testing such as the 30-minute time trial. To do this field test, ride as hard as you can for 30 minutes (after a good warm-up). Your heart rate for the last 20 minutes of this effort is a close estimate of your lactate threshold heart rate (LTHR). If you have a power meter, your average power for 30 minutes is a close estimate of your functional threshold power (FTP). Perform the field test once a month and look for improvement in the distance you can cover in 30 minutes, as well as increases in LTHR and average power.
2. Failing to build adequate recovery into the plan. A lack of proper recovery will have a negative impact on your performance and may lead to overtraining. There are two steps you can take to avoid this problem. First, consider the length of the training plan mesocycle (a specific block of training designed to achieve a particular goal). The standard length is 28 days, which includes 23 days of relatively hard training followed by 5 days of recovery. However, a 21-day mesocycle with 16 days of hard training followed by 5 days of recovery offers more rest. Second, make sure you get sufficient rest during your recovery period. I recommend the following approach for the 5 days: day off, 30-minute easy spin, day off, 30-minute easy spin, day off.
3. Being a slave to your training regimen. Your training plan is an important tool that can help you develop the physiological abilities needed to achieve your cycling goals. However, it is not set in stone. You can make changes. If you are scheduled to do a hard interval workout but feel tired, skip it. Spin easy and see how you feel the next day. Doing hard workouts on tired legs can lead to overtraining. Always listen to your body and act accordingly.
4. Failing to connect the training plan to the key physiological abilities. These abilities include aerobic endurance, muscular endurance, lactate threshold, aerobic capacity, anaerobic capacity and neuromuscular power. Simply stated, your training plan should be designed to improve one or more of these abilities. For example, if you are a century rider, your plan will focus on improving aerobic endurance. If you specialize in time trials, you'll emphasize power at lactate threshold. Your plan should highlight the key abilities needed to perform in your chosen events.
5. Failing to periodize the training plan. While any well-developed training plan is better than none at all, you will get the most out of your training regimen if it is periodized. Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. Some periods of training are harder and some are easier to allow for recovery. As a practical matter, this simply means that you should develop training plans that have different priorities at different times of the year. For example, the endurance phase is designed to improve aerobic and muscular endurance, and therefore incorporates many long rides. Conversely, the intensity phase focuses on shorter, harder workouts that improve lactate threshold and aerobic capacity. Once the season is over, the recovery phase focuses on rest. Make sure you are clear about what you are trying to accomplish with each phase of your plan.
1. Failing to consistently assess plan effectiveness. The only way to determine if your plan is working is to evaluate its effectiveness. The simplest way to do this is through ongoing field testing such as the 30-minute time trial. To do this field test, ride as hard as you can for 30 minutes (after a good warm-up). Your heart rate for the last 20 minutes of this effort is a close estimate of your lactate threshold heart rate (LTHR). If you have a power meter, your average power for 30 minutes is a close estimate of your functional threshold power (FTP). Perform the field test once a month and look for improvement in the distance you can cover in 30 minutes, as well as increases in LTHR and average power.
2. Failing to build adequate recovery into the plan. A lack of proper recovery will have a negative impact on your performance and may lead to overtraining. There are two steps you can take to avoid this problem. First, consider the length of the training plan mesocycle (a specific block of training designed to achieve a particular goal). The standard length is 28 days, which includes 23 days of relatively hard training followed by 5 days of recovery. However, a 21-day mesocycle with 16 days of hard training followed by 5 days of recovery offers more rest. Second, make sure you get sufficient rest during your recovery period. I recommend the following approach for the 5 days: day off, 30-minute easy spin, day off, 30-minute easy spin, day off.
3. Being a slave to your training regimen. Your training plan is an important tool that can help you develop the physiological abilities needed to achieve your cycling goals. However, it is not set in stone. You can make changes. If you are scheduled to do a hard interval workout but feel tired, skip it. Spin easy and see how you feel the next day. Doing hard workouts on tired legs can lead to overtraining. Always listen to your body and act accordingly.
4. Failing to connect the training plan to the key physiological abilities. These abilities include aerobic endurance, muscular endurance, lactate threshold, aerobic capacity, anaerobic capacity and neuromuscular power. Simply stated, your training plan should be designed to improve one or more of these abilities. For example, if you are a century rider, your plan will focus on improving aerobic endurance. If you specialize in time trials, you'll emphasize power at lactate threshold. Your plan should highlight the key abilities needed to perform in your chosen events.
5. Failing to periodize the training plan. While any well-developed training plan is better than none at all, you will get the most out of your training regimen if it is periodized. Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. Some periods of training are harder and some are easier to allow for recovery. As a practical matter, this simply means that you should develop training plans that have different priorities at different times of the year. For example, the endurance phase is designed to improve aerobic and muscular endurance, and therefore incorporates many long rides. Conversely, the intensity phase focuses on shorter, harder workouts that improve lactate threshold and aerobic capacity. Once the season is over, the recovery phase focuses on rest. Make sure you are clear about what you are trying to accomplish with each phase of your plan.
Discover Why Balance Bikes for Kids Are So Popular
Balance bikes for kids are a great way to teach your kid to ride a bike. Anyone who has experienced teaching their child to ride a bike the conventional way knows how stressful and emotional that can be. But balance bikes for kids are changing all that, and make teaching children to ride a bike much easier.
I taught my first child to ride a bike using the standard, tried and tested method of using stabilizers or training wheels. We bought her a lovely little bike with the standard training wheels. Then when we thought she was old enough we started to take them off. This caused a lot of anxiety and stress, and tears. Why? My daughter had become dependent on the training wheels. It is this dependency which then has to be "untaught". It is like having to go through "cold turkey" to wean them off the reliance on the training wheels. Training wheels are counter-intuitive and counter-productive because of this reliance. She was really worried when just one training wheel came off, and because she became scared, her confidence evaporated, making it more difficult to teach her. We got there in the end, but it was an emotional journey. That is why, after that experience, I decided to teach my next child to ride a bike using a balance bike.
So what is a Balance Bike?
Balance bikes are also known as Gliders, or Running Bikes, are basically a bike without pedals. The child sits on the bike and propels themselves along with their feet. The basically stride around, and when they stop they just put their feet down on the ground instinctively.
What you effectively do is to breakdown the key stages of bike riding. First you build their confidence of pushing along on two wheels. As the child grows in confidence you will discover that their feet leave the ground for more and more. Finally they are coasting along, for longer and longer periods. They are balancing on the bike. So the natural next step is just adding pedals. You have none of the problems of trying to unlearn elements.
Most child development experts agree that the ability to ride a bike is an important developmental milestone because it demonstrates that a child has mastered certain skills including:
Body control
Balance
Following directions
Repetition of movement
The League of American Bicyclists, a Washington non-profit that promotes cycling, recommended this method of training people new to cycling.
"It seems to be easier and more intuitive for kids to scoot along on something," says Andy Clarke, the league's president. "It gives them a greater sense of control over what they're doing," he says. There's no harm in using training wheels but "you don't want to become dependent."
Another advantage is that you can teach children at a younger age, by introducing a balance bike around 2 years old, and in some cases even younger. The learning curve is much more instinctive and natural. Before you know it the child will be confident enough to coast along. So progressing to a pedal bike is a continuation of that learning curve.
Balance Bikes range between $50 to $300, and some come in amazing design styles. Some great designers from all over the World have created classic looking wooden bikes, which are extremely stylish.
Kids Balance bikes are not only great looking and a lot of fun, but they extremely effective. The balance bike is the ideal way to teach a child to ride a bike. So no more tears, lots of fun and loads more confidence. That is why balance bikes for kids are becoming more and more popular with parents and their children alike.
I taught my first child to ride a bike using the standard, tried and tested method of using stabilizers or training wheels. We bought her a lovely little bike with the standard training wheels. Then when we thought she was old enough we started to take them off. This caused a lot of anxiety and stress, and tears. Why? My daughter had become dependent on the training wheels. It is this dependency which then has to be "untaught". It is like having to go through "cold turkey" to wean them off the reliance on the training wheels. Training wheels are counter-intuitive and counter-productive because of this reliance. She was really worried when just one training wheel came off, and because she became scared, her confidence evaporated, making it more difficult to teach her. We got there in the end, but it was an emotional journey. That is why, after that experience, I decided to teach my next child to ride a bike using a balance bike.
So what is a Balance Bike?
Balance bikes are also known as Gliders, or Running Bikes, are basically a bike without pedals. The child sits on the bike and propels themselves along with their feet. The basically stride around, and when they stop they just put their feet down on the ground instinctively.
What you effectively do is to breakdown the key stages of bike riding. First you build their confidence of pushing along on two wheels. As the child grows in confidence you will discover that their feet leave the ground for more and more. Finally they are coasting along, for longer and longer periods. They are balancing on the bike. So the natural next step is just adding pedals. You have none of the problems of trying to unlearn elements.
Most child development experts agree that the ability to ride a bike is an important developmental milestone because it demonstrates that a child has mastered certain skills including:
Body control
Balance
Following directions
Repetition of movement
The League of American Bicyclists, a Washington non-profit that promotes cycling, recommended this method of training people new to cycling.
"It seems to be easier and more intuitive for kids to scoot along on something," says Andy Clarke, the league's president. "It gives them a greater sense of control over what they're doing," he says. There's no harm in using training wheels but "you don't want to become dependent."
Another advantage is that you can teach children at a younger age, by introducing a balance bike around 2 years old, and in some cases even younger. The learning curve is much more instinctive and natural. Before you know it the child will be confident enough to coast along. So progressing to a pedal bike is a continuation of that learning curve.
Balance Bikes range between $50 to $300, and some come in amazing design styles. Some great designers from all over the World have created classic looking wooden bikes, which are extremely stylish.
Kids Balance bikes are not only great looking and a lot of fun, but they extremely effective. The balance bike is the ideal way to teach a child to ride a bike. So no more tears, lots of fun and loads more confidence. That is why balance bikes for kids are becoming more and more popular with parents and their children alike.
Bike Lights and Cycling Guide
Bike Lights and Cycling
Bike lights are one of the most important bike accessories you will buy as they will help to keep you safe on the road. There is a wide range on the market today and this can make it difficult to decide which ones will be best for your cycling habits. Having lights on your bike has two advantages; it will help light the way so you can see where you're going and will make you more visible to other road users. It is also now a legal requirement for cyclists who choose to cycle in the evenings. Those who are new to cycling should be made aware of all the dangers it can bring so they can enjoy the sport safely.
Beginner's Guide to Cycling
Investing in the best bike lights you can afford is vital if you know you will be cycling in the darkness. If you are new to cycling, it is advised to start off slow, even if you are in good shape, cycling uses all the muscles in your body and therefore it will need time to adapt to the new routine you're giving it. There is no need to rush, start to gradually increase the distance each time. Cycling can be very dangerous, especially if you will be travelling on the roads and therefore it is important you are fully prepared with the right equipment. Here are just some of the things you need for a safe journey:
Helmet - don't ever ride without one
Pump and Puncture Repair Kit. In case you get a flat tyre or puncture
Water - Keep yourself hydrated
Bike lights - ensure they are fully charged
Spare batteries
Clothing - make sure you wear comfortable and appropriate clothing - hat, gloves, cycling shorts, hi Vis vest, sunglasses, fleece and waterproofs (if needed).
Bike Lights and Cycle Safety
Both casual and committed cyclists benefit from bike lights. They play a huge role in preventing accidents by indicating the presence of the biker to other vehicles. Some people overlook the importance of a well-lit cycle as they believe they are costly and unnecessary if they won't be travelling in the evening. Travelling in the mornings however can bring darkness and they may also be needed in poor weather conditions during daylight hours. Gone are the days when lights were bulky and heavy and were too difficult to carry on a bicycle. Thanks to the major development in technology, they are now almost weightless. LED technology has also meant that directional light is emitted at an extremely low energy input. They are a great boon to cyclists as it means they can operate for 100 hours using a single set of batteries. Thanks to their power, brightness and longevity more and more people are choosing LED bike lights for their cycle.
Bike lights are one of the most important bike accessories you will buy as they will help to keep you safe on the road. There is a wide range on the market today and this can make it difficult to decide which ones will be best for your cycling habits. Having lights on your bike has two advantages; it will help light the way so you can see where you're going and will make you more visible to other road users. It is also now a legal requirement for cyclists who choose to cycle in the evenings. Those who are new to cycling should be made aware of all the dangers it can bring so they can enjoy the sport safely.
Beginner's Guide to Cycling
Investing in the best bike lights you can afford is vital if you know you will be cycling in the darkness. If you are new to cycling, it is advised to start off slow, even if you are in good shape, cycling uses all the muscles in your body and therefore it will need time to adapt to the new routine you're giving it. There is no need to rush, start to gradually increase the distance each time. Cycling can be very dangerous, especially if you will be travelling on the roads and therefore it is important you are fully prepared with the right equipment. Here are just some of the things you need for a safe journey:
Helmet - don't ever ride without one
Pump and Puncture Repair Kit. In case you get a flat tyre or puncture
Water - Keep yourself hydrated
Bike lights - ensure they are fully charged
Spare batteries
Clothing - make sure you wear comfortable and appropriate clothing - hat, gloves, cycling shorts, hi Vis vest, sunglasses, fleece and waterproofs (if needed).
Bike Lights and Cycle Safety
Both casual and committed cyclists benefit from bike lights. They play a huge role in preventing accidents by indicating the presence of the biker to other vehicles. Some people overlook the importance of a well-lit cycle as they believe they are costly and unnecessary if they won't be travelling in the evening. Travelling in the mornings however can bring darkness and they may also be needed in poor weather conditions during daylight hours. Gone are the days when lights were bulky and heavy and were too difficult to carry on a bicycle. Thanks to the major development in technology, they are now almost weightless. LED technology has also meant that directional light is emitted at an extremely low energy input. They are a great boon to cyclists as it means they can operate for 100 hours using a single set of batteries. Thanks to their power, brightness and longevity more and more people are choosing LED bike lights for their cycle.
A Velomobile Story - My Ride in a Quest
As I'm driving to my Dad's house the butterflies begin to flutter in my stomach. I can't wait to slip into the cockpit of his Quest velomobile, a shiny yellow human-powered masterpiece built for the single purpose of going very fast. I've ridden it a few times before but never with the kind of conditioning required to realize even a hint of its' potential. Today's ride will be different though, at least in my mind having two good hard jogs and a couple road rides under my belt, surely I'm good to go this time. I arrive at my parents house and enter the garage code. The door slowly opens to reveal not one, but two magnificent machines, my dad's Quest and a gorgeous carbon fiber Strada velomobile on loan for testing from my brother at Bluevelo. I'm torn for a moment about jumping in the Strada. Being lighter than the Quest it's slightly quicker on uphill climbs, and my planned route does have some hills. I decide to go with my gut, today is about going really fast and even if the difference between the top speeds on a straight flat road is only about 1 km per hour, the Quest it is.
I stand at the end of the driveway, velo by my side. The main road there has a 50 km speed limit and tons of traffic. I can't help but smile as people in cars glance over in awe, surprise, or confusion as they notice the Quest and try to process what it is. Okay, focus, I bend down to tighten up my new Louis Garneau cycling shoes, extremely excited about the extra power they will be sure to provide me in their first real ride since I bought them over a year ago. Here we go. I place my hands on each side of the cockpit, step in and slide smoothly down the back of the recumbent seat. The feeling as I lower the steering and control column into my lap and clip into the pedals is magical. The fit and feel is snug and tight, but comfortable though as I'm now part of the velomobile. As I mentioned before, today is all about speed so I pull the Kayak style skirt over the cockpit of the Quest and secure it in place so only my eyes and helmet are exposed through the smallest of openings. The Quest now resembles a long smooth drop of rain falling from the sky, nature's ultimate design of aerodynamics. Everything is perfect. Time to go.
I roll out onto the bike lane beside the busy road, wait for a clearing and make a quick left onto a road that will take me out of town and into the country. Coming at me is a road cyclist. We exchange a token wave and nod as we pass. The road I'm on is straight with a gentle incline. As I begin to pick up speed, I quickly realize that I'm starting to get that familiar feeling I get each time I hop in the Quest. I know that seasoned velo riders are capable of maintaining speeds in excess of 40 km per hour for very long rides but as I approach 30 km per hour I am already starting to feel the burn about 3 minutes into my ride. Reality kicks in. I'm not only terribly out of shape but the muscles I'm using in this recumbent position are rebelling against being awakened from a deep slumber. Indeed I am a working part of this velomobile, however, the unfortunate realization hits me that I'm the engine of this beast. The sad truth is that this Ferrari of velomobiles is equipped with a small 4 cylinder, not the screaming v12 is deserves. My expectations for this ride need to be seriously reconsidered.
Momentarily defeated and hovering around 27 km per hour I reach the bottom of a mild but long ascent that I know will at least bring me some relief when I finally reach the top and begin to descend. Only by chance do I catch a glance of something in my rear view mirror. It would seem the road bike I so briefly and thoughtlessly exchanged pleasantries with earlier has turned around and is about 50 meters back. The perfect storm has rolled in. This of course is not a race, but at the same time the moment I hopped in the Quest I took on a responsibility of sorts to not be passed by road cyclists, no disrespect. I know the relatively heavy Quest compared to a road bike will put me at a disadvantage on the climb but I gear down and dig in none the less. I'm actually surprised at how easily and smoothly the velo transfers my efforts to the pavement and up I go much faster than expected. As I approach the top of the climb I'm more than surprised that my pursuer, is still at my six. Coming over the top I glance in my rear view to see the road cyclist but 5 meters behind me. I keep my burning legs cranking as finally I start my descent and quickly work my way up through the gears. In no time the Quest has become a silent yellow missile flying down the road. At very high speeds the Quest handles beautifully, but in the hands of a relatively inexperienced rider like me, to say the velomobile is extremely responsive would be an understatement. I'm still pedaling hard and by now with a really fast cadence, the steering column in my lap is causing the Quest to twitch sharply left and right like a formula car in traffic. I can hear the wise words of my brother and dad saying "relax, calm your breathing and look far down the road". The advice is wise indeed and the Quest stops fighting me as I settle in to a comfort zone and we rocket smoothly down the road. Only then do I dare glance down at the speedometer which reads 63kph. The road cyclist only a minute or so later was now at least 200 meters back. I continue for about another 1.5 kms never getting below 50 kph until I reach my turnaround point. As I head back home I can see my road riding friend about half a kilometer away. As we pass, our mutual nod is accompanied by a thumbs up as he acknowledges the awesome speed of this technological marvel. My ride home resembles the ride out as a slow but steady climb is rewarded once again with an incredible high speed descent.
I pull back into my parents driveway both exhausted and exhilarated. What is to be made of these velomobiles? Will they magically propel an out of shape average rider such as myself to record speeds, no. Are they faster than road bikes? With the exception of a mountain stage that starts at the bottom and ends at the top?, absolutely. I feel like I should make it clear that I am a big fan of road biking. It is an incredible sport that literally changes the lives of those brave enough to indulge. Most importantly what should be taken from this story is the age of human powered transportation has arrived. These things are fast, comfortable and with the addition of electric assist, practical vehicles for any level of rider. One thing is guaranteed; when you climb out of a velomobile, it will be with a huge smile on your face.
I stand at the end of the driveway, velo by my side. The main road there has a 50 km speed limit and tons of traffic. I can't help but smile as people in cars glance over in awe, surprise, or confusion as they notice the Quest and try to process what it is. Okay, focus, I bend down to tighten up my new Louis Garneau cycling shoes, extremely excited about the extra power they will be sure to provide me in their first real ride since I bought them over a year ago. Here we go. I place my hands on each side of the cockpit, step in and slide smoothly down the back of the recumbent seat. The feeling as I lower the steering and control column into my lap and clip into the pedals is magical. The fit and feel is snug and tight, but comfortable though as I'm now part of the velomobile. As I mentioned before, today is all about speed so I pull the Kayak style skirt over the cockpit of the Quest and secure it in place so only my eyes and helmet are exposed through the smallest of openings. The Quest now resembles a long smooth drop of rain falling from the sky, nature's ultimate design of aerodynamics. Everything is perfect. Time to go.
I roll out onto the bike lane beside the busy road, wait for a clearing and make a quick left onto a road that will take me out of town and into the country. Coming at me is a road cyclist. We exchange a token wave and nod as we pass. The road I'm on is straight with a gentle incline. As I begin to pick up speed, I quickly realize that I'm starting to get that familiar feeling I get each time I hop in the Quest. I know that seasoned velo riders are capable of maintaining speeds in excess of 40 km per hour for very long rides but as I approach 30 km per hour I am already starting to feel the burn about 3 minutes into my ride. Reality kicks in. I'm not only terribly out of shape but the muscles I'm using in this recumbent position are rebelling against being awakened from a deep slumber. Indeed I am a working part of this velomobile, however, the unfortunate realization hits me that I'm the engine of this beast. The sad truth is that this Ferrari of velomobiles is equipped with a small 4 cylinder, not the screaming v12 is deserves. My expectations for this ride need to be seriously reconsidered.
Momentarily defeated and hovering around 27 km per hour I reach the bottom of a mild but long ascent that I know will at least bring me some relief when I finally reach the top and begin to descend. Only by chance do I catch a glance of something in my rear view mirror. It would seem the road bike I so briefly and thoughtlessly exchanged pleasantries with earlier has turned around and is about 50 meters back. The perfect storm has rolled in. This of course is not a race, but at the same time the moment I hopped in the Quest I took on a responsibility of sorts to not be passed by road cyclists, no disrespect. I know the relatively heavy Quest compared to a road bike will put me at a disadvantage on the climb but I gear down and dig in none the less. I'm actually surprised at how easily and smoothly the velo transfers my efforts to the pavement and up I go much faster than expected. As I approach the top of the climb I'm more than surprised that my pursuer, is still at my six. Coming over the top I glance in my rear view to see the road cyclist but 5 meters behind me. I keep my burning legs cranking as finally I start my descent and quickly work my way up through the gears. In no time the Quest has become a silent yellow missile flying down the road. At very high speeds the Quest handles beautifully, but in the hands of a relatively inexperienced rider like me, to say the velomobile is extremely responsive would be an understatement. I'm still pedaling hard and by now with a really fast cadence, the steering column in my lap is causing the Quest to twitch sharply left and right like a formula car in traffic. I can hear the wise words of my brother and dad saying "relax, calm your breathing and look far down the road". The advice is wise indeed and the Quest stops fighting me as I settle in to a comfort zone and we rocket smoothly down the road. Only then do I dare glance down at the speedometer which reads 63kph. The road cyclist only a minute or so later was now at least 200 meters back. I continue for about another 1.5 kms never getting below 50 kph until I reach my turnaround point. As I head back home I can see my road riding friend about half a kilometer away. As we pass, our mutual nod is accompanied by a thumbs up as he acknowledges the awesome speed of this technological marvel. My ride home resembles the ride out as a slow but steady climb is rewarded once again with an incredible high speed descent.
I pull back into my parents driveway both exhausted and exhilarated. What is to be made of these velomobiles? Will they magically propel an out of shape average rider such as myself to record speeds, no. Are they faster than road bikes? With the exception of a mountain stage that starts at the bottom and ends at the top?, absolutely. I feel like I should make it clear that I am a big fan of road biking. It is an incredible sport that literally changes the lives of those brave enough to indulge. Most importantly what should be taken from this story is the age of human powered transportation has arrived. These things are fast, comfortable and with the addition of electric assist, practical vehicles for any level of rider. One thing is guaranteed; when you climb out of a velomobile, it will be with a huge smile on your face.
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