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Why You Need to Try Fat Biking

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Do you remember the first time you saw a fat bike? On first impression, it is easy to think they look like some weird fad that will come and go. However, the past few years have proven that this isn’t the case. Gaining in popularity, fat biking has become a category all in its own.

The obvious advantage of a fat bike is the ability to ride in snow and sand more easily that with a regular mountain bike. No matter how funny you think they may look, it’s worth giving a try. Maybe fat really is the new skinny.

Why You Need to Try Fat Biking

What is fat biking?

A fat bike is an off road bicycle designed to accommodate oversized tires, typically 3.8 inches or larger. The first thing you’ll notice, other than the massive tires, is the wide fork build to fit the large tires as well as the low ground pressure. These tires can be run as low as 5 psi to provide the ultimate traction in snow, sand, or mud.

Although the general idea of fatbiking has been around since the early 1900s, they first became commercially popular with Surly Bike’s release of the Pugsley frame in 2005. The rest, as they say, is history.

Why you should try fat biking

It’s a great workoutWhy You Need to Try Fat Biking

Staying fit over the winter in places where it gets cold and snowy is tough. If you love the freedom that cycling brings, it can be hard to find the motivation to go to the gym or hop on a stationary bike. Fatbiking not only allows you to ride outside all winter, but it’s also a great workout. In soft conditions it can be tough going, but you will be expending a ton of energy in a short about of time. You will also be working on your balance and core strength making a great whole body workout. Come spring and hop back on your regular bike, you’ll feel light and fast, and you’ll have maintained a great fitness level.

It gets you outside

No need to mope around the house as soon as there’s snow on the ground. Fat bikes are like the monster trucks of the cycling world – they will get you through just about anything. Getting out in the sunshine and fresh air, even if it’s cold, is the best way to make the most of every season. Research has also shown that the cold can actually raise your metabolism as your body works to keep warm, which means burning extra calories!

Why You Need to Try Fat BikingIt builds your endurance

Fat biking will make you a stronger rider and build your endurance, both physically and mentally. Riding in the elements on a bike that requires constant spinning (there’s pretty much no coasting) will up your overall toughness level. Plus, if you ever hit a race in your regular season that has bad weather, it’ll be nothing compared to your miles put in with the snow and mud.

You can ride a fat bike all year round

There are those that choose to ride a fat bike all year due to the feeling of the bike, particularly the stability and suspension of the fat tires. Many models can also accept multiple wheel sizes, so you can switch out your tires for skinnier ones before hitting the dry single track.

How to choose a fat bike

With the rise in popularity, the variety of fat bikes available has made choosing one a little more complicated. Although we can give you the basic features to look out for, a visit to your local bike shop will help you make a more informed decision. It’s also great to try one out before buying to ensure you enjoy the feel of it.

  • Frame capability – Think about how much “flotation” you want. Generally speaking there are two sizes: those that accommodate 4 inch Why You Need to Try Fat Biking ires, and those for 5 inch or wider tires. If you’re sticking to groomed or somewhat packed down trails, 4 inch tires will be all you need.
  • Rigid frame or suspension – Most fat bikes are a rigid frame as the tires and low pressure make up for the lack of suspension, but many are now also equipped with a suspension fork. Going with a frame with suspension can be a great option for really rough terrain, or if you plan on riding the bike all year round.
  • Frame size – As with any bike, you want to ensure you get the right size for you, and it’s always worth having a proper bike fit to ensure maximum efficiency. Most frames are set up with similar geometry to a mountain bike to remain stable over rough terrain.
  • Tires – As with road and mountain bike, fat bike tires can come in a variety of designs. Most are either clincher or tubeless. You’ll also want to take a look at size. The general size is 4 inches, but there are both smaller and larger tires available depending on the terrain you’ll be riding.
  • Brakes – If you’re planning on riding in the Arctic, or anywhere else that experiences freezing temperatures, then you’ll want to go with the basic mechanical, cable-actuated disc brakes. Hydraulic disc brakes are a great option, but only if you’re sticking to warmer climates as mineral oil can easily freeze.

Check out this list of the top ten best fat bikes for more information.

Fat biking really has become it’s own sport, and with good reason. It’s as much fun as it looks, and there are a ton of events that now incorporate fat bikes to get you through the long cold winters. Additionally, many bikepackers are choosing fat bike frames to widen their adventure possibilities. Check out the video below for some added inspiration to get you going.

Your Guide to Winter Cycling

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Unfortunately, it’s that time of year again (for those of us that live in the Northern Hemisphere anyways). The trees are bare, the temperature is dropping, and snow is already creeping down the mountains. Although this may spell the end of days spent on the beach, it doesn’t have to end your cycling season. Here’s what you need to know about winter cycling.

Your Guide to Winter Cycling

Set your goals now

Now is the best time to start setting some goals, and making a plan to get to those goals. Going into the dark, cold season without a plan is a sure way to default to hibernation and way too much Netflix. Think about your goals for next year, where do you want to be at the beginning of next season. Be realistic with what you can actually accomplish over the winter (maybe don’t commit to riding 5 days a week), and focus on some cross training that will, in turn, make you stronger on your bike. Think of winter cycling as your base training, which is general conditioning rather than working on things like speed or endurance.

Layers, layers, and more layers

Staying warm on your bike is absolutely key to winter cycling. If you’re not dressed properly, not only are your muscles going to feel terrible, but it will make you never want to go outside again. In order of importance, think of your head, hands, feet and torso. Most heat escapes through your head, so wearing something like a balaclava under your helmet can be a great way to keep that heat in. Next, you’ll need proper winter cycling gloves that are warm enough, but also allow to steer and shift safely. Some thermal socks are great, as well as thermal shoe covers to keep your toes nice and cozy! Next up, keeping your torso warm is so important. The arms and legs don’t matter as much if your core temperature is nice and warm. Think lots of layers with a jacket that is both water and wind resistant.

Warm Up First

You never want to start your ride feeling chilled or cold. It will take a lot longer to raise your body temperature and get your blood pumping to your extremities. So, do a quick warm up inside before heading out, do some jumping jacks, burpees, or run in place.

Supplement with indoor riding or training

There will be some days that are just too ugly to ride outside, so no need to try be a hero. Having a setup with an indoor trainer can be great for those days. Almost all competitive cyclists will have an indoor setup to maintain high intensity workouts over the winter, as those can just be too tough to try to do out in the elements. If you’re a casual cyclist and don’t want to invest just yet, you can do some focused cross training in the form of swimming, cross country skiing, and strength training to keep up your fitness level.

Take care of your bike

Having a mechanical issue in the warmer months of the year can be inconvenient, but during the winter months it can spell disaster. Avoiding situations before they arise is the best solution, so getting your bike winter ready and starting with fresh parts will ensure they last until spring and beyond. This includes a thorough check over of the chain, brake pads, cables/housing, and tires. You may also want to make some additions in the form of fenders, lights and reflectors , and always carry a chain tool and spare tubes.

Plan your route (and be realistic)

It’s always a good idea to have at least a rough plan of your route no matter what the season, but it’s especially important in the winter. You don’t want to get stuck in an area there is construction or lots of debris on the road. You’ll also want to plan a shorter route than you may usually, that way you won’t get caught out of energy and cold too far from home. You can always add on depending on how you’re feeling.

Don’t try to be a hero

Some days are just no good to be out on your bike, and that’s okay. If you ride over the winter at all, then you’re already a hero, so you have nothing to prove. If it’s super windy, icy, or the middle of a blizzard, just don’t ride. Better to supplement with an indoor training day than risk riding in dangerous conditions.

 

Avoid Holiday Weight Gain With Cycling

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The holiday season brings family and friends together over meals and as cyclists we love to indulge in copious amounts of food, and treat ourselves to some (or lots) of festive drinks.  However with all the rum and eggnog, and mashed potatoes and gravy it is all to easy to pack on some unwanted weight in a short amount of time.  It is important to maintain some holiday cycling so you can treat yourself to your family’s traditions, but there are some ways to help make sure you aren’t overzealous and end up with weight gain you regret in the new year!

Avoid Holiday Weight Gain

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It can be easy to let your fitness and exercise regime go by the wayside when company arrives and you have to organize dinners and events.  However there are some tips to help you maintain some of you cycling fitness over the holidays.

Do Something Active Daily

Try to get in 30-60 minutes of activity each day.  This will keep your body used to the exercise stimulus.

Set your bike up on the trainer  downstairs or in a garage where it won’t bother your family and watch an episode of a show, or the news each morning.  That way your holiday cycling is done for the day while everyone else is slowly rising and you can spend the remainder of the day visiting with the family.

Be Flexible

In all reality, you’re probably not going to get in a solid three hours of riding in every day, and that’s okay. Be realistic and flexible with your goals and expectations. Shoveling snow is a great strength workout and good for the upper body and core.  Offer to shovel your street for your neighbors as well!  They will appreciate it and you will get in a strength workout.

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Go to the Gym or a Class

Hitting the gym is a convenient way to maintain fitness as well as bond with family members. Go as a group and get your sweat on together so you can enjoy the turkey later. Try out a spin class to get your legs  spinning.

Head out for an outdoor ride or commute to satisfy your holiday cycling.  If your town isn’t too covered in snow, it is a good option to commute for errands to maintain some cycling fitness.

Don’t Stress About Holiday Meals

Everything in moderation is usually the way to go at all times of the year, so keep it going through the holidays.  Treat yourself to that piece of pie, a beer and butter and gravy on your potatoes.  You deserve to participate in your family’s feast and not to feel guilty while doing it.

Avoid going for seconds.  Most often loading up the plate multiple times is the pitfall for weight gain.

Enjoy the desserts and rich drinks, but these are calorie dense so bare that in mind when going for drink number 4.

Eat and drink slowly.  This will fill you up, and allow you to properly taste and digest the food.

Enjoy it!  Don’t feel guilty, food is good for you and ultimately will be used for your holiday cycling fuel.

Try to relax and enjoy the holidays. Do not stress if you miss and training ride, or have one too many drinks.  Try to maintain some holiday cycling, and that way you can enjoy all of the delicious treats that come with this festive time of year!

Tips for Cycling in Cold Weather

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Pro cyclists know that the coming of winter is not the end of the cycling season — it’s the beginning. If you leave your bike in the garage all winter, say goodbye to hard-earned summer muscle. The riding you do between November and March preserves and builds both your fitness and mental toughness.

Some argue that stationary bikes keep you in shape, and that’s probably true, but they’re boring. Even if you manage to knock out a few sessions at first, it’s likely you’ll abandon it after the first few weeks anyway. Outdoor cycling is more fun (check out fat biking), and you’ll maintain your fitness both mentally and physically if you ride outside during cold weather.

Cycling in Cold Weather

Reasons to Cycle in Cold Weather

Reasons to cycle during cold winter months aren’t isolated to fitness. Cycling outside includes benefits that come from battling the elements. Cold weather cycling builds skills, toughens you up and offers peace and solitude, just to mention a few.

Skill BuilderCycling in Cold Weather

Navigating on ice, snow or water-soaked pavement requires more skill. High-pressure road bike tires have little or no tread — they’re not designed for slick conditions. Even the slightest wobble on wet pavement can cause you to go down. Skills you gain through the winter transfer to your bike handling skills during summer months.

Ice and Snow

Riding road bikes on wet pavement is one thing, but leave your road bike in the garage if roads are snow covered or icy. Riding on snow and ice is just too dicey on a road bike. Get out your mountain bike. If you don’t have a mountain bike, get one. Mountain bikes are tougher and more stable than delicate road bikes, and can take more punishment. Riding on snow and ice can also be risky on a mountain bike, but the difference between a fat tire with knobs, and the slick minimalist road bike tire is infinitesimal. Mountain bike tires grip and hold where road bike tires spin and fail. You haven’t lived until you’ve left bicycle tracks on fresh snow with a mountain bike.

It’s Not as Bad as it Looks (with the right gear)

Sitting in the warm house with coffee or hot chocolate, looking out the window is a motivation killer. But the weather is never as bad as it looks from your easy chair. Most pros regard anything above 50 degrees as warm weather riding conditions. With all the cold weather riding gear available, there’s no excuse to not ride outside, keeping warm is easy, and not something you should be afraid of.

Sitting and thinking about what you might need to stay warm outside is another motivation killer. It takes time to find everything and put it on, get your bike ready and so-on. Place all your gear in a single location. Helmet, gloves, shoes, undergear and outergear. If you assemble everything, and keep it ready in one spot, the task is simple. You don’t have to go to the closet, find one thing, go to a different spot, find something else. It might seem insignificant, but it matters. Once you go through the procedure a few time, you’ll understand. And don’t worry about wearing the same outergear multiple times. If it’s not soaked with sweat, it’s good to go. Use your own personal hygiene routine as a guide, cyclists are all different. Some sweat profusely, others don’t.

Cycling in Cold Weather

A Look at Gear

It’s typical to overdress for a cold-weather ride. It feels good the first few miles, but once your core heats up, you’ll likely be too hot. You’re probably sick of hearing it, but layering is the key, light layers that you can vent or remove. In most instances a light, long-sleeved thermal, followed by a long-sleeved cycling jersey with a hood — you might have to look around for one of these — but they’re worth their weight in gold. Top the jersey off with a nylon or semi-waterproof windbreaker with a turtle neck — this too may be hard to find, but once you’ve went turtleneck in cold weather, you’ll never go back.

Skin Exposure

Riding gear should seal around the neck and sleeves. Before you buy it, make sure it’s long enough in the sleeve, so that when you get down in the drops, it doesn’t pull up and expose your wrists. Nothing is more annoying than a patch of open skin between your gloves and windbreaker.

Ears, Fingers and Toes

It’s relatively easy to keep your torso warm, but if your hands, fingers or feet get cold, you’ll want to abandon your ride. Almost any glove will do, but test fit and check out some of the best to make sure you can still brake and shift accurately. Ears are another issue. The hooded jersey is the answer. Never leave your ears without some type of cover. Stocking caps are doable, but they often prevent the proper fit of your helmet. The thin fabric of the hooded jersey fits nicely under your helmet.

Cycling in Cold Weather

Doing the miles in rain, cold, wind or snow toughens you up. You’ll experience colder tolerance levels each time you ride in weather below 50-degrees. If you need inspiration, cyclists who compete in the Iditarod race offer it. Billed as the Last Greatest Race on Earth, the Iditarod is a 1,000 miles over the rugged Alaska mountain range in temperatures exceeding minus 20-degrees Fahrenheit. Cyclists are out there 20 days or more, in the snow and ice, all by themselves. Just thinking about them should get you off the couch. The Iditarod isn’t for everybody, but it’s a perfect example of human endurance, and the fact that cold weather won’t kill you if you’re prepared for it.

Warm and cozy clothing, a deserted stretch of highway, the stillness of winter (especially if it’s snowing) add up to peace and quiet that you’ve never experienced before, it can do as much for your head as your heart. Winter cycling is a sport that the majority of weekend cyclists might not consider, but if you’re a true cyclist, you won’t let cold weather keep you from enjoying your sport.

Winter Base Training – Slow and Steady

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base training

What you do this winter can make a difference in your upcoming cycling season in April or May. Base training is different for everyone because of different areas. Some can ride outside all year, and some can’t. All winter base training has one thing in common: the miles. In fact, the phrase “base training”, should really be called “base miles”, because that’s the true focus of base training.

The Base

Think of base training as the “base” of your sport. In cycling that base is mileage — that’s it. Basic mileage done regularly at a slower pace than you probably expected. Building anything worthwhile takes time. Use the short days to build your base and you’ll be ready to pick up the pace come warmer weather.

Discipline to Train Slower

Base training might be one of the hardest concepts for a cyclist to understand and implement. It can seem counterproductive to ride slower in order to gain performance later. It’s difficult for cyclists, because they’re so competitive, to take a step back from the intense training of the warmer weather months. But if you have the discipline to train more slowly you’ll gain an aerobic advantage while everyone else is still hammering away. It will pay dividends in improved fitness down the road.

Aerobic in Nature

We often recognize professional cyclists with bulging, well-cut muscles — that’s not base training. Base training focuses on what you can’t see, improved lungs, heart, and circulatory system. In a nutshell, base training is mostly aerobic in nature. Summer training can then utilize the improved aerobic system to it’s fullest, building bigger, faster muscles. It’s like a building; the bigger and stronger the base, the bigger and heavier the structure above can be. If you have a weak base you can’t build very much.

Oxygen Transport

The more base work you do aerobically in the presence of oxygen, the more efficient you are. Base training promotes aerobic improvements that produce muscular adaptations to improve oxygen transport to the muscles. Additionally, it improves the rate of lactate removal and increases energy production and utilization. These types of adaptations occur slowly over time.

Conversation is Key

Cyclist generally agree on a simple principal to define base training: If you can carry on a conversation while riding, you’re riding at an acceptable base-training level. If you need to take a breather from talking when riding you’re riding too hard. Back off.

Heart Rate Monitor

Wearing a heart rate monitor is a more scientific approach to base training. Put one on and warm up for about twenty minutes at a moderate pace before consulting your monitor. The Sally Edwards Zone model is widely accepted among cyclists. It recommends cycling at between 60 to 70 percent of your maximum heart rate for optimum base training.

Pulse by Hand

If you’d rather not use a heart rate monitor, or don’t have access to one, you can do it by hand with a thumb or finger on an accessible vein somewhere on your body. Check your pulse rate by counting the beats in a set period of time — at least 15 to 20 seconds — and multiplying that number to get the number of beats per minute. That might be tricky to do when cycling, but you get the rough idea.

The Breakdown

The equation breaks down like this: Say your maximum heart rate is about 190bpm (beats per minute). 114 beats per minute equals 60 percent of your maximum heart rate. Riding at and around this pace is at the low end of your endurance zone and is perfect for base training.

Glycogen and Carbs

Riding at this intensity means you stay active without becoming fatigued. It teaches your body to burn fat instead of glycogen. Glycogen is how your body stores carbohydrates in your muscles,but glycogen is somewhat limited, even when fully topped off it will only last for between 30-90 minutes if you’re cycling at high intensity. Cycling for extended periods requires your body to use fat as an energy source. However, in order to burn fat, your body needs at least some carbohydrates so it’s important to keep eating on a base ride.

Basic Zones

Winter base training is zone one to zone two, recovery and endurance pace. When warmer weather arrives, you can up it to zone three which is the tempo zone when you work on holding a consistent high pace. Zone four is threshold training — finding your limits. Zone five is V02, and getting more demanding. It’s intensity that you can hold for three to eight minutes. Training in zone five is very fatiguing and typically burns your legs. Zone six, the anarobic, and zone seven, the neromuscular zone, you are reaching your limits, breaking down muscles to build them bigger.

Indoor Versus Outdoor

The majority of cyclists, if not all, love riding bikes outside, but that’s not always possible. Indoor trainers are inherently boring, but once you’ve committed yourself to the indoor trainer and doing some time on it, you’re already half way there and have beaten the stigma of boredom, hopefully.

Indoor Base Training Advantages

Base training on an indoor trainer can provide the benefits, and with the right frame of mind, can even be enjoyable, since there are no real distractions. No cars, no wind, no hills, no dogs; all of the things that can get in the way of a focused base training session. Another advantage: hours of steady riding can be punctuated occasionally with short bursts or intervals of harder efforts that can be difficult wtih ice, snow, or inclement weather. But don’t overdo it with intervals, remember, it’s all about the base.

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