How To Bike Safely On Wet Roads

January 11, 2014 by Lee Agur

How To Bike Safely On Wet Roads

Braking

Braking on wet surfaces is much more dangerous than braking on dry surfaces and requires a bit of practice and skill. Most of your braking power is still in your front brake; however, apply to much pressure and you are sure to have a front wheel slip out. It is important to get a “feel” for your bike and know how much brake to apply front AND back. On wet surfaces I apply a little more even braking; approximately 60% front brake and 40% back brake depending on the conditions. The dryer the surface the more front brake you can apply.

Since the surface is wet there is less traction, since there is less traction you need to start braking earlier not to mention that your braking is slowed even further because of the water on your rims. You will notice when you brake on wet roads that your brakes take a few seconds to “kick in” that is because there is water on your rims and your brake pads must clear it before you are able to get adequate friction on the rims.

One trick to better braking is actually shedding this water before you even want to start braking; this is done by gently squeezing the brake so that the brake pad caresses the rim and clears the water without slowing down.

When you are ready to brake apply more pressure on the front brake than the back, but not so much as to cause a front wheel slip out. You will get a better feel for this the more you practice. You will even get to a point where you can start to feel the front tire want to go on you and that is how you know to back off a little.

Turns

Don’t forget to brake much earlier than you are normally accustomed and make sure that you have slowed down enough so that you are not required to brake during the actual turn. Braking during the turn is one of the more common mistakes and I have seen a few people go down as a result.

Try to take the turn as wide as possible to cut down the angle as much as possible (straighter line = safer). Always look ahead at where you want to go and not at what you are trying to avoid. Keep in mind want kind of tires you have on, racing slicks in a turn can be disastrous at the same speed where a winter treaded tire can be safe.

Tire Pressure

Biking with a lower psi in your tube will allow greater traction as more of the tires surface area will be in contact with the road. I know most roadies jack up the psi as high as possible as they think it results in faster times, (not always true) but try and avoid this especially on a wet road. I reduce psi from my standard 105 psi to 95 psi in my tubes.

Any other tips? Leave a comment below:

The Pocket Drone

January 9, 2014 by Lee Agur

The Pocket Drone – Your Personal Flying Robot

Capture all of your amazing skills with your personal flying pocket drone that can follow you through GPS!

Yet another reason to own a GroPro, instead of strapping it to your helmet, now you can fly the camera in the sky.

This product was just launched on kickstarter and has reached its goal in under 24 hours. Quite amazing. Just make sure you use it in an open space… I don’t think it can see trees. Maybe that is the next generation…

“The world’s first multicopter that’s powerful enough to carry a high quality action camera and folds up smaller than a 7in tablet.

The Pocket Drone is the personal flying robot that enables anyone to capture amazing video and photos from the sky. The year 2014 is going to be the “Year of the Drone.” Personal and professional photography is literally beginning to take off. Everybody can already take great looking photos and videos with their camera phones and share them online, but they have been limited to what could seen from the ground. Now with the Pocket Drone, it’s never been easier to capture spectacular aerial images that open up a whole new perspective and insight that had previously been unseen.” – Kickstarter

Do you want your own flying camera? Go to Kickstarter to order your very own pocket drone.

The ABC’s to Fats Proteins and Carbohydrates

January 8, 2014 by Lee Agur

Fats Proteins and Carbohydrates

You are the engine. Fuel the engine properly and it will perform. Don’t… and… you will putter out.

Your body needs different things for different functions. If your car runs out of oil you don’t go and put gas in the tank! Your engine will literally burst into flames! Your body is similar. It needs a healthy balance of carbohydrates, proteins and fats.

Fats

Lets start with the common misconception that fat is bad. Saturated fats constitute approximately 50% of the cell membrane. Together with protein, fats give our cells stiffness and integrity, they are also required to give us strong and healthy bones. Fats are essential to rebuilding cell walls; so, as levels of inflammation increase (caused by cycling or working out) the need for cholesterol (<– the fat) increases so it can rebuild the damaged tissue. Unsaturated fats are required for oxygen transfer, muscle recovery, energy production and more. Fat is also a key component in brain development. Still think fat is bad for you?

Proteins

Amino acids, the “the building blocks” of protein, are used for building tissue and repairing damaged tissue. People have protein shakes after a hard bike ride or workout to repair the tissue that was torn from the stress.

Carbohydrates

Carbohydrates are the main source of energy for our brains and bodies to function properly. The body breaks the carbohydrates down into glucose, the body then uses the glucose for energy, if there is not enough glucose then the body starts to use proteins and fats. If the protein is being used for energy then it is not being used to build and repair tissue and its other important functions.

The key to keeping your engine running smoothly is providing the right fuel.

What is that? You want jet fuel? You have to know what to eat and when. Some general guidelines are:

45% to 65% of calories eaten should come from carbohydrates.
20% to 35% of calories eaten should come from fat.
10% to 35% of calories eaten should come from protein.

These are large margins due to the fact that it depends on what you are doing. For instance, if you are doing intervals for 2 hours then you are going to need lots of carbohydrates and very little fat.

Nutrition is one of the most difficult things to master. It takes years of experience and trial and error. The best gauge is to keep comparing how you felt and performed compared to your last rides/races/workouts and adjust accordingly. This in itself is a great reason to have a training log AND a meal plan.

Some Suggested Reading: The Paleo Diet for Athletes, The Feed Zone Cookbook, The Paleo Diet Cookbook

The Basic Goals of Training

January 8, 2014 by Lee Agur

The Goals of Training

The principles of cycling training are fundamentally basic. Your goal is it overload and then allow for adaptation. Rinse and repeat.

So what are you trying to overload?

There are three variables in cycling training:

Volume – How much
Intensity – How hard or how easy
Frequency – How often

In training the goal is to increase (overload) either volume, intensity and/or frequency in order to obtain “overreaching” (explained below) then allowing yourself to recover (adaptation). Repeat that process until you reach your desired goals.

The key to training is finding the correct combination of these three variables.

Great – What is the correct combination?

That really is the art and science behind a training plan. It really depends on the individual and their goals. For instance, someone trying to complete a century ride is likely going to focus on volume, where as, someone preparing for a criterium race is going to focus on intensity.

There are a lot of factors to consider when developing a training plan. Take something as simple as age, imagine a person at 20 and how quick recovery is. Now imagine that same person at 55. Generic training plans are much better than nothing and serve as great bases to work from, but you should take the time to educate yourself on what your body requires and when.

Overreaching

There are 4 classifications when talking about cycling training:

Undertraining – When you spend too much time resting or recovering and not enough time on the bike, your performance does not improve.
Acute overload – Positive physiological adaptations and minor improvements in performance, you are getting better albeit slowly.
Overreaching – Optimal physiological adaptations and performance, your training plan should be designed to overreach.
Overtraining – Physiological maladaptations and performance decrease, you feel very fatigued and have a lackluster attitude for training.

At the end of last season I spent a lot of my time in the overtrained classification, mostly because I solely focused on intensity and it drained my batteries at a very rapid rate. Again, overreaching is the goal, but it is difficult to know how little is too little and even more so how much is too much.

The essence of cycling training is very simple, but there are so many different ways to achieve the same goal. If you are new to training I suggest a cycling coach, even if it is just for a few months, they can save you a lot of wasted time and energy.

Information for this post gathered from: USA Cycling

Exercises to Strengthen Core

January 7, 2014 by Guest Post

Exercises to Strengthen Core

If you read the last post on core muscles and cycling, then you ought to know how important this group of muscles is and if that’s the case, then you’re probably wondering how best to improve them. Crunches only strengthen one small area of your core; you need exercises which work the whole system effectively.

These 5 core exercises can be done anywhere, without any equipment and are effective:

V Twist: Start by lying on your back with your knees bent at a 90 degree angle and your feet off the floor (thigh should be perpendicular to the floor) and fold your hands over your chest. Then slowly straighten your legs away from you to the right until they are at a 45 degree angle to the floor. At the same time, contract your torso up and extend your arms forward. Then lower yourself (slowly!) back to your starting position. Feel free to contract your torso and reach out to the left or right as well. Repeat 10 to 20 times depending on ability.

Side Balance Crunch: Start with your left knee and your left hand on the floor and your right arm straight up. Extend your right leg so that your body forms a straight line. Pull the right knee to your torso and your right elbow towards your knee. Then straighten your arm and leg and repeat it ten times, then switch sides.

Plank: Start on your elbows and knees with your hands clasped. Then straighten your legs and raise your body so that your weight is being held up on your forearms and the balls of your feet (Feet should be hip width apart). Face the floor, don’t arch your back or stick your butt into the air and hold this position for at least 15 seconds. This move can be easily modified to the side plank and the circle plank.

Oblique Reach: Sit with your knees bent and feet on the floor. Then straighten your right leg into the air and roll spine into a C-curve. Place your left hand behind your head and extend your right arm towards your right foot. Twist your body a bit to the left, roll back a bit more and hold for one count. Then come back up. Do five of these, then switch sides.

Russian Twist: Sit on the ground and hold your feet in the air. Then lean back until you are half way to a sit-up, then rotate from side to side, pausing slowly when you reach the end of a rotation. You can make this exercise harder by adding weights – hold a weight ball out and follow it with your head while rotating your torso. Either one, 2 sets of 10 to 20 reps will do.

Some information for this post was gathered at real simple.

How Long and How Often?

If you have a relatively weak core to powerful leg ratio then you may need to do some of these exercises. I generally do core exercises while watching TV, when I am bored or for a warm up right before my “real” workout. To maintain your core you probably only need to do core exercises once a week, but if you are looking to improve core strength then these exercises should be done two to three times a week.

You can do any and all combinations of the above exercises in less than 15 minutes. If you do them regularly and correctly, you’ll notice a real difference in your cycling performance. Keep that core strong and let us know which exercises you use to strengthen your core in the comment section below.

How To Ride A Bike With A Flat Tire

January 7, 2014 by Lee Agur

How To Ride A Bike With A Flat Tire

Out cycling and punctured all your inner tubes? GCN has got a couple of ways to get you home.

Puncturing all your spare inner tubes is one of those things that you hope never happens when you’re cycling. It’s worth being prepared just in case disaster strikes.

Why Is Core Strength Important for Cyclists?

January 7, 2014 by Lee Agur

Why Is Core Strength Important for Cyclists?

When we think of cycling, the first parts of the body we generally think of are legs. Yes, it’s fairly obvious that our legs are important to cycling, but what may not be so evident is the role that other parts of our bodies play in moving ourselves along on our two wheeled beauties, namely our core! If you are serious about cycling this year and you want to do more than ride at a gentle pace down a sunny road or trail then you really need to start strengthening your core!

What is the Core?

There is a common misconception about the core: when the ‘layman’ talks about ‘core strength’, they usually think of the abdominal muscles, the ‘six-pack’ and so those who think that way tend do a hundred thousand crunches and then wonder why they’re not as good at cycling as they’d like! (If this sounds like you, don’t worry; you’re in good company).

The core muscles are actually quite a bit larger than just your abdominal muscles. They start at your hips and go all the way through your abs, up along your spine and to your shoulders and neck. The core muscles are complex muscles requiring far more than simple crunches in order to get stronger. However, if you do improve your core strength, you’ll find that your cycling will vastly improve.

Why Do Cyclists Want a Strong Core?

A strong core is vital to a strong pedal stroke as it is the platform that you push from. If your core is not strong and stable, it will fatigue and you will waste a lot of energy compensating and using smaller muscles, your body will move up, down and sideways instead of putting that energy into the pedals. Having strong legs but a weak core is like having a muscle car with a hyundai chassis.

If you have a strong core it will increase your power to your pedals, increase your endurance, allow you to be more comfortable on the bike (specifically reducing lower back pain), take corners more efficiently and have a more efficient pedal stroke. All of which are very important to any cyclist. Unfortunately, merely biking around won’t do much for your core muscles which is why you have to work them out separately.

Strong legs will only take you so far; a strong core will bear you to the finish line and beyond. Don’t worry; we have some great exercises coming up (One of the next posts so sign up for our newsletter below so you don’t miss it) that will have you strong and ready when it comes time for your training, races, and long rides. Until then, keep those wheels spinning!

If you would like to learn more on core strength and truly how important it is pick up Tom Danielson’s Core Advantage: Core Strength for Cycling’s Winning Edge

Electric Mountain Bike

January 6, 2014 by Lee Agur

Electric Mountain Bike

All I can envision is hammering up a climb sucking wind thinking how I am about to slay this Strava segment when all of a sudden my little sister (who rarely touches a bike) silently sneaks up on me… blows my doors off and yells “eat my dust sucker!” Feels like a nightmare that may come true.

This 9 speed monster can go up to 50mph… and weighs a whopping 116 lbs! It is like a silent dirt bike humming along at 65 dB (as loud as a normal conversation).

This bike’s ideal for downhillers that usually shuttle, instead of driving to the top, they can rip up the hill with their 4500 Watts of power.

With a charge time of 2 hours and a cost of less than $0.01 per mile it is… no wait we didn’t factor in the $10,000 initial cost…

Interesting concept but I suspect it will have to come down in weight… and price to be more feasible. I think it looks sexy… but that is where my compliments stop.

What do you think of the bike?