RBR Newsletter No. 381 02/19/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail   This Week's Newsletter Content Click to comment on what you read in this issue! Go to newsletter archive Weekly Dispatch:  Bone Up on Your Crashing Technique Cycling Shorts:  Promising New Cure for Tendinitis Scott's Spin:  The Book of Love Classifieds:  (3 New) Coach Fred:  Should Better Flexibility Alter My Riding Position? Road Racing Roundup:  Levi Looking Like California Champ Uncle Al:  The Wheel Deal: Hubs Try This on Your Next Ride:  Ease Up to Enable Uphill Shifts RBR eBookstore:  February's Bestsellers;  Rowe's eTour Continues ______________________________________ RoadBikeRider.com Newsletter Issue No. 381 - 02/19/09:  The Flexibility Factor ISSN 1536-4143 Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 62,000 roadies around the world.     1. WEEKLY DISPATCH   ED'S NOTE:  The bad bones bugaboo is back for bike riders. We've often brought the issue to your attention, and now a feature article in the L.A. Times provides a reminder. It has a comprehensive overview of why even cyclists in their 30s are prone to osteopenia and osteoporosis. Be warned (again) at http://tinyurl.com/bzzuq5 -- and please pay attention!   Here, perhaps, is exhibit A.   Australian pro Luke Roberts fractured his hip while training last Saturday and falling at slow speed at an intersection. He bumped wheels with a Kuota-Indeland teammate when they had different ideas of which way to turn.   Roberts, just 32, had surgery on Monday with doctors installing 3 screws in the head of his femur. He's expected to miss at least half of the upcoming season.   The state of Roberts' bone density wasn't disclosed, but he's not the first cyclist who has broken a bone by merely tipping over. In commiserating e-mails sent to me after my hip-breaking crash, 2 riders said they'd done the same thing by falling in the driveway.   Bad luck has something to do with it. But you can easily take steps to improve your chances of bouncing up with a bruise instead of a break. The L.A. Times article has bone-strengthening suggestions.   On Tuesday, we saw another silly fall when Levi Leipheimer bumped Lance Armstrong's rear wheel in stage 3 of the Amgen Tour of California. Versus showed us the accident as it happened, and photographer Casey Gibson got a different look for velonews.com.   What's educational in all that visual material is the riders' reaction when realizing they were tipping over. Leipheimer immediately pulled his foot from the pedal to use his leg like an outrigger. It was an unsuccessful attempt to hold himself up, but it prevented his hip from being the first body part to hit the pavement.   "Usually you can put your foot down and hold it up, but not today," Levi said. "I landed on my butt. It hurts, but nothing's broken, so it's no big deal."   In Gibson's photos you can see riders doing the same thing as they plowed into the fallen Leipheimer -- their feet are detached and legs are extended. Everyone was able to get up and continue riding, scuffed and bruised but not broken.   You have only an instant to react when a dumb wheel touch or something else is taking you down. When it happened to me on a June day in 2007 I don't remember trying the outrigger move. I do know I landed squarely on my hip.   Sure wish I'd been as smart as those guys.   Ed Pavelka Editor, Publisher, Fantasist   Comment ______________________________________   RBR's QUESTION of the Week   Have you ever broken a bone in a bike crash?   We give you 4 ways to answer when you click here. Then please come back to finish reading. ______________________________________   Fire at Haldeman Home   In a prime example of bad things happening to good people, the Wisconsin home of Lon and Susan (Notorangelo) Haldeman was ravaged by fire last week.   The blaze began in a storage area over the garage and spread to the house, where it consumed a porch, the kitchen and two bedrooms. The rest of the house suffered smoke and water damage. There were no injuries.   Lon and Susan were pioneering ultra-distance riders in the 1980s. Each set numerous endurance cycling records and won the Race Across America. They went on to found PAC Tour, which specializes in rapid transcontinental tours.   Their Wisconsin home served as company headquarters. Fifteen bikes were destroyed by the blaze. Fortunately, the support vans and other equipment were in a separate building and weren't damaged.   "What is most depressing is the loss of lots of cycling history," Lon told RBR. "There were two very old bikes from the 1890s and six custom RAAM bikes, including the Raleigh carbon tandem Pete Penseyres and I rode in 1987 to set the 7-day, 14-hour transcontinental record. Boxes of historical photos were water damaged. We were lucky to be able to save some scrapbooks."   The Haldemans were due to leave this week to run 6 weeks of cycling camps in southern Arizona. The camp schedule won't be disrupted, although Lon's arrival will be delayed about 3 weeks. RBR's Fred Matheny and eBook author David Rowe (The Ride of Your Life) are coaching at week 2.   Insurance is expected to cover most of the losses. About 75% of the house must be gutted and rebuilt before it's habitable again in about 6 months.   Comment   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   2. CYCLING SHORTS Quick Tip:  Spin to Win.  Why is faster pedaling better pedaling? Simply put, a more rapid cadence divides the work into more portions, keeping leg muscles fresher at a given speed than when grinding a bigger gear with slower rpm. Almost any rider can benefit from feeling natural spinning faster. One effective way to develop the ability is to resist shifting to higher gears on a gradual descent or tailwind stretch. If you start bouncing as cadence increases, relax to regain smoothness. With practice, most riders can reach 110 rpm or higher. Once you can, 90-100 will feel normal and be effective. A new medical procedure might be the cure for stubborn cycling injuries such as knee and Achilles tendinitis. Called platelet-rich plasma therapy, it's already being used successfully for pro athletes. The New York Times reports, "The method, which is strikingly straightforward and easy to perform, centers on injecting portions of a patient's blood directly into the injured area, which catalyzes the body's instincts to repair muscle, bone and other tissue. Most enticing, many doctors said, is that the technique appears to help regenerate ligament and tendon fibers, which could shorten rehabilitation time and possibly obviate surgery." The procedure costs around $2,000, or about 8 times less than surgery, with virtually no risk of infection. The NYT article concludes that "its largest effects would be on the amateur, weekend-warrior athletes for whom sports is recreation and healthy lifestyle." Read the details at http://tinyurl.com/c2zw57   Campagnolo is extending its warranty on 11-speed Super Record, Record and Chorus groups from 3 to 4 years. To be eligible, the bike's drivetrain must be full Campy and the purchaser must register at the new website for 11-speed owners, http://www.11speedowner.campagnolo.com. Each component in the 11-speed groups has a "traceability" label. According to Campy, this permits the company "to intervene in a timely manner in case of need and always having the history of that component close at hand. This information is essential when you aim to provide impeccable service."   Shimano has reported 2008 bicycle component sales of $2.04 billion, up from $1.73 billion the year before. Overall, the Japanese company reported an 11% increase in sales in '08, counting fishing equipment. Net income for the year was $277 million, a 26.4% increase over 2007. For 2009, Shimano is projecting a 12.8% decrease in sales and a 20.5% decrease in net income.   New on the RBR website:  We found a virtually unknown tire that rides noticeably smoother than any clincher we've ever used. It's slightly wider and it's purported to be faster too. Click here to see our rating of the 700x26 Grand Bois "Cerf."   "Chain catcher works!" wrote Rod of Ottawa, Canada, a day after our How to Make a Chain Catcher eArticle was introduced last Thursday. He added, "This is exactly what I needed. I have had the misfortune of dropping chains in races twice . . . commercial products are not available for my Cervelos and their non-round shapes . . . the chain catcher manufacturing worked flawlessly . . . great eArticle!" Get your copy for just $3.99. The chain catcher is easy and cheap to make, and it'll positively stop your chain from missing the small ring and falling onto the frame. Click here to see a photo and place your order for instant download. o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   3. SCOTT'S SPIN   The Book of Love   Apparently the latest literary trend is personalized romance novels.   You supply the publisher with details like hair and eye color, food preferences and level of naughtiness (mild/medium/hot), and a few days later a custom bodice ripper arrives in your mailbox.   Incredibly, they don't offer a cycling version. So I'm stepping in:   Wheels of Passion: Chapter 1   "You did what?" Larissa pushed her thick raven locks back from her tawny forehead in exasperation. Her boyfriend, up-and-coming trial lawyer Chad Goodbody, looked up from the white leather couch in the cavernous living room of Larissa's Manhattan penthouse.   "Your bicycle was in my way, so I moved it to the underground parking garage," Chad said. "I'm sorry it got stolen, but -- c'mon, babe -- it's just a bike."   Her hands planted on lithe hips toned by thousands of miles in the saddle, Larissa struggled to control her fiery temper, inherited from her Tuscan winemaker father and Balinese dancer mother.   "That bike," she snapped, "meant more to me than you ever will. Get out!"   The next day, still fuming over Chad's perfidy, Larissa dashed to make the elevator to her job as Executive Footwear Editor for Fabulous!, New York's hottest fashion magazine.   A hand reached out to stop the elevator doors from closing.   "Thanks," said Larissa, stealing a glance at the elevator's only other occupant. He wore shoulder-length dreadlocks and a messenger bag over his lean yet muscled torso. One tanned arm cradling a fixed-gear bike whose emerald-green frame matched its owner's soulful eyes.   "Nice bike," she said.   "I bet you say that to all the bike messengers," he replied with a shy smile.   Minutes later they stumbled breathlessly into a 14th-floor supply closet. Closing the door with a kick from her strappy, 2-inch-heel Jimmy Choo sandal, Larissa whispered, "Now take me for a ride . . ."   Comment   (Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Enjoy 3 more by clicking here.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   4. CLASSIFIEDS   Also see the Classified Ads page on the RBR website and please support these advertisers that help make this newsletter free for you.  ______________________________________    NEW Velotron Ergometer/Trainer - Superlative road feel, unmatched power and accuracy. Used exclusively in the new USA Cycling Testing & Training Center in Colorado Springs. See it at http://www.velotron.com ______________________________________   NEW JOIN our FREE COMMUNITY for CYCLISTS! The Veloist Share blogs, videos, photos, and experiences in this NEW worldwide social community! http://www.veloist.com ______________________________________   Helmet Liner - Check. Base Layer - Check. Tights - Check. WEAR WOOL. Stay warm, be comfortable head to toe. U.S. made. Custom orders too. http://www.joneswares.com ______________________________________   WABI WOOLENS - Top quality wool cycling jerseys! Wool weather is here. Wear Wabi, called the "Rolls Royce of wool cycling jerseys." See why at http://www.WabiWoolens.com ______________________________________   UltraSpeed high-quality Kevlar-bead folding road bike tires, $19.16 each, with -20% 'RBR' code at checkout. http://www.NiceBikeTires.com ______________________________________   Boure Bicycle Clothing - Our Tradition Begins with Quality! Our ELITE shorts & ELITE Thermo tights are Now on Sale. Plus Lots-o-Low-Priced Closeout items at http://www.boure.com ______________________________________   Order Your "3 Feet Please" Jersey Today! Send A Direct Message To Motorists. It May Save Your Life. Free Shipping. http://www.3FeetPlease.com ______________________________________   FOUR COUNTRIES. A blend of bicycling and cruising the Rhine River. First Class hotels, deluxe river ship & fine regional cuisine. Sag wagon support. Since1974.com ______________________________________   CueClip - Map/Cue Sheet Holder. World's best! Club discounts. Emergency LED Lights, Saddle Leather Care Products, and the Cyclewallet. http://www.cueclip.com ______________________________________    Also on Classified Ads, these Roadie Ads: Orbea Opal road bike (new this week) Wanted: RBR cycling writers o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   5. COACH FRED   Should Better Flexibility Alter My Riding Position?   Q:  After doing yoga for 3 months, I'm a lot more flexible. Now my handlebar seems too high and too close. Do you think I should change my position to reflect my increased limberness? -- Basil D.   Coach Fred Matheny Replies:  Yoga and other forms of stretching are great for flexibility and many riders have gotten benefits. There is still time to incorporate this type of training into your winter workouts and enjoy the comfort advantages of a more limber body in the coming season.   Your riding position is governed to a large extent by how flexible you are in the lower back and hamstrings. Fit expert Andy Pruitt, Ed.D., director of the Boulder Center for Sports Medicine in Colorado, argues that if you can't touch your toes without bending your knees, you won't be able to maintain a low, relaxed riding position.   So, if you're now loose as a goose, you can probably improve your position with a longer stem and lower handlebar.   However, don't overlook this fact:  Flexibility is specific, just like the rest of training. In the same way that endurance gained by running doesn't transfer directly to cycling, so the ability to put your palms flat on the floor without bending your knees doesn't necessarily mean that you can sustain a low riding position.   When you do flexibility exercises, you're holding a stretch position for 10 or 15 seconds. But when you pedal, your low back and hamstrings stretch and shorten rhythmically with every pedal stroke. It's not the same thing.   If you try a lower and longer position, do it cautiously. Don't reduce bar height by more than a centimeter. Same for increasing stem length.   Use the new position for several rides to adapt and see how it feels. Good? Then you might want to stretch out a bit more. Don't go so far that you experience soreness or tightness ride after ride.   And don't forget that while a low position is more aerodynamic, it can compromise pedaling power. An ideal position balances power production, comfort and aerodynamics. This is explained well in 2 eBooks at RBR: Andy Pruitt's Medical Guide for Cyclists and Dr. Arnie Baker's Bike Fit.   Comment ______________________________________   "I'm on my fifth week of Power to the Pedals. It's kicking my butt, and it's probably the most useful time I've ever spent on a trainer." So says roadie Parker B. of Springfield, Ohio. Coach Fred Matheny's exclusive Power Program requires just 1 hour of dedicated training twice a week for 12 weeks. Starting now means you can be measurably stronger and faster in mid May as the new road season opens. Click here to see more info about this $3.99 eArticle. Download instantly and start today to put more power to your pedals.    o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   6. ROAD RACING ROUNDUP Gleaned from news sources worldwide. Credited where exclusive. In the Amgen Tour of California, today's stage 5 goes 134 miles (216 km) from Visalia to Paso Robles. It's the longest of the 8 stages and features a vast stretch of flat roads on the San Joaquin Valley floor, which will be challenging if the wind is up. But tomorrow is the red-circle day -- the 15-mile (24-km) individual time trial at Solvang. If the top 4 riders go into that stage with their current time gaps, each has the kind of TT talent to make it ATOC's version of the OK Corral. Tour leader Levi Leipheimer has a 24-second gap over Michael Rogers (Columbia), 28 seconds over David Zabriskie (Garmin) and 30 seconds over Lance Armstrong, his Astana teammate. All are world or Olympic time trial medalists. The last 2 stages aren't gimmies -- the 11-mile (17.7-km) climb of Mt. Palomar looms on Sunday -- but it's often been predicted (including by 2-time-winner Levi) that the rider who leads after Solvang is likely to take the tour.   The Versus network's schedule of Amgen Tour of California (ATOC) coverage is posted at http://tinyurl.com/ytnmfe. Let's hope they don't "Heidi" us again by cutting off stage finishes like they did on Tuesday. You can get detailed daily stage reports, photos and videos at http://www.velonews.com and http://www.cyclingnews.com. The 9-day, 750-mile (1,200-km) race concludes Sunday in Escondido.   How'd Levi get so good? For his rise from good rider to elite pro, Leipheimer gives significant credit to a hypnosis program on CD called Ultimate Cyclist. It's the product of a business, Liquid Fitness, run by cycling coach Josh Horowitz. Leipheimer recently told USA Today: "At first, I thought it was a little strange, a bit goofy, but I tried to have an open mind. My entire career I wanted to be the best cyclist, so it made sense to focus on the mental aspects. A lot of people defeat themselves before the race." Levi is now a paid endorser of Ultimate Cyclist, which is meant to be listened to before falling asleep each night. Info at http://tinyurl.com/cpnxtj ______________________________________ Overheard:  "To have someone like him pulling in the wind for me at the end, there's no backing down, there's no excuses -- I have to come through." -- Levi Leipheimer on another personal motivator, teammate Lance Armstrong. ______________________________________ We're waiting to hear how Shimano's Dura-Ace Di2 7970 electronic shifting held up in the NorCal rain on Sunday, Monday and Tuesday. About 10 ATOC riders from Columbia, Slipstream and Rabobank were due to use the new technology that's available to consumers this year. A N.Y. Times article exploring Di2's benefits and drawbacks is at http://tinyurl.com/dxhvxf   Two of the 4 Team Astana bikes stolen on Sunday night in Sacramento have been recovered. Yesterday an individual turned in the one-of-a-kind Trek Livestrong 1274 time trial bike that Lance Armstrong rode in the ATOC prologue a day before it was pilfered from an Astana supply truck. Its disappearance seemed to make more headlines worldwide than the race itself. So far the police have only said, "The facts surrounding how the person came into possession of the bicycle are not being released at this time due to an ongoing investigation." On Tuesday, one of the 3 stolen Trek road bikes mysteriously reappeared at the Sacramento hotel where the team had stayed. It might have been there all the while, parked in a supply closet.   This one is better viewed than read. It's Lance Armstrong's piercing response to a question about doping by journalist Paul Kimmage at an ATOC news conference. Last September, Kimmage, a former Irish pro, called Armstrong's comeback from retirement the same as cancer returning after remission. You can read Kimmage's rant at http://tinyurl.com/cydcy5. Last week the 2 had a public faceoff where Armstrong told Kimmage "you aren't worth the chair you're sitting on." That exchange can be seen at http://velonews.tv/?articleID=2591   Meanwhile in sunny Portugal, Alberto Contador began his season yesterday at the 5-day Tour of Algarve. The 26-year-old winner of all 3 grand tours is on record saying he's never felt stronger. "I believe I will improve again this season because I have been better during training this year than the ones before," said the Team Astana superstar. "I am surprised by the way my body is responding." Contador won the Giro d'Italia and Vuelta a Espana last year but was unable to defend his 2007 Tour de France championship when Astana was barred for doping transgressions. This year the Tour is Contador's top priority.   Taylor Phinney, our favorite trackie by way of genetic road excellence, just smashed 2 American records at the Copenhagen World Cup. The 18-year-old son of Connie Carpenter and Davis Phinney rode a 4,000-meter pursuit in 4:15.223 to blow away the 4:19.800 set by Mariano Friedick in 1996. The world record is 4:11.114 by Great Britain's Chris Boardman in 1996 using an aerodynamic position now banned by the UCI. The next day, Phinney won the 1-km time trial in the U.S. record time of 1:01.641, nipping Erin Hartwell's 1995 mark of 1:01.825. The world record of 58.875 was set by Arnaud Tournant at a high-altitude track in Bolivia in 2001. Sometime in the spring, look for Phinney to return to the road with the fledgling Trek-Livestrong U-23 team.   Jonathan Vaughters, former U.S. pro and current director of Team Garmin-Slipstream, has been elected president of the International Association of Professional Cycling Teams at a meeting in Lausanne, Switzerland. Vaughters told cyclingnews.com he hopes to use the position to smooth relations among pro teams, race organizers and the International Cycling Union (UCI). Vaughters, 35, also said he may give the World Anti-Doping Agency a seat in discussions. "I think everyone is focused on the same goals as far as anti-doping," he said, "but they all have different ideas of how to go about it -- all valid, but different. My hope is to re-unify all of the sides so that cycling can present itself as a professional sport with a common voice."   "It's time to cut Lance Armstrong some slack for failing to make good on his promises about drug-testing," writes John Leicester of the Associated Press. Leicester explains how Armstrong's ballyhooed personal drug-testing program with anti-doping expert Don Catlin fell through, but notes the rider is still making good on his promise to post his UCI and Team Astana test results at http://www.livestrong.com. The Catlin program was termed too unwieldy and too costly when it was scrapped last week, a quick end to what was to be the "most advanced anti-doping program in the world" (Armstrong's words). Leicester's defense of the situation appears at http://tinyurl.com/c6phvh o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   7. UNCLE AL   The Wheel Deal:  Hubs   For the next 3 weeks I'll be writing about wheels.   I'll tell you how to judge a wheel's condition so that preventative maintenance can help dodge an expensive problem. I'm afraid there are too many variables to get into specific repair procedures, but I'll mention a couple of books below that do a good job.   Let's start where wheels do -- at the hub.   Hubs haven't changed much in the last 125 years. They consist of a "shell" that contains the bearings, races, axles, cones, washers and locknuts. Modern rear hubs are also home to the cassette body, containing more bearings, races, spacers and a ratchet mechanism topped by the cog cluster.   Some hubs have loose ball bearings, some use sealed cartridge bearings, and some have a combo. All require periodic maintenance.   Maintenance? I hear some of you saying, "My hubs have sealed bearings. They will last a lifetime." That's true -- the bearings' lifetime, not your lifetime.   Even the phenomenal Chris King hubs, considered by many to be the best, have a firm maintenance schedule. Following it means thousands of trouble-free miles. Ignoring maintenance on these or any other hubs means trouble is coming.   My minimum recommendation, no matter the hub brand: Have them overhauled annually. This doesn't necessarily mean replacing the parts I rattled off above. It does mean pulling the hub apart, cleaning out the grime, moisture and wasp nests, and reassembling with quality waterproof grease. In our shop we use Progold EPX , Shimano Dura-Ace and Rock "N" Roll Super-Web. They're all excellent, so the choice is up to the mechanic doing the job.   Occasionally, a hub will develop a bit of looseness. You can feel this by wiggling the axle (wheel out) or wiggling the rim (wheel in). Looseness requires immediate attention to prevent internal parts from wearing rapidly. Same goes when the axle assembly is too tight.   If the adjustment is correct, roughness when hand-turning the axle means a bad cone, a broken ball, grit or a cartridge bearing gone south.   If you want to do your own hub work, you can find tool lists and procedures in books such as Zinn & The Art of Road Bike Maintenance and Park Tools' Big Blue Book of Bicycle Repair. Also, most hub makers have an online manual. Do a search for your hub brand and track it down.   If you have good rapport with your LBS, arrange to come in with your wheels during a slow time and watch how the overhauls are done. Most mechanics are thrilled when someone shows interest in learning our craft.   Hub Maintenance Tips Don't rush it.  Make sure you don't have to be somewhere in an hour. Do just one hub at a time if your schedule is tight.    Use fresh rags.  You can't do a clean job with dirty rags. At the shop we buy the cotton linen ones that start out red or white, then we use a dry cleaning service to degrease and launder them. This recycling costs 40 cents per rag. If you clean them at home in your own washing machine I guarantee you'll ruin the washer and your marriage.   Use proper tools.  If you haven't invested in the right tools for hub maintenance, don't attempt hub maintenance. You'd be surprised how many rounded-off nuts and buggered axle threads come into my shop. It makes my job tough and it costs the customer for parts -- and time, if parts need to be ordered.   Keep parts in order.  During disassembly, if you lay the parts on a rag as they came out of the hub, and then clean one part at a time, you won't get them mixed up. Reverse the order when reassembling and all will be well with the universe.   Throw nothing away.  If you disassemble a hub and find a blown cartridge bearing, a pitted cone or a bent axle, keep that bad boy to show your LBS. This will help the shop pull out the correct replacement part. It's way easier seeing it than hearing about it.   Log the job.  Whether or not you do your own work, keep a log of the date and mileage the maintenance was done and which new parts were installed (if any). You think you won't forget, but you will. Next week:  Spokes. I'll share some science and magic.   Comment   (Click to read more from Alan Ardizone, owner of award-winning Cascade Bicycles in Montrose, Colorado.) ______________________________________    While making purchases, customers have a chance to tap out a note to RBR. Here's the kind that makes our day, recently written by Dan O. of Pontiac, Michigan, and John B. of Cedar Hill, Texas, as they bought Premium Site memberships:   ---"I've been getting your free newsletters for a while now and I look forward to them every Thursday, so I figured it was about time to show my support and pony up some dough!"   ---"I love your weekly newsletter and just thought it was time to join. Thanks!"   The great thing is, Dan and John's $24.99 aren't merely donations. Not by a long shot. They both receive a year of 24/7 access to 255 pages of exclusive Premium Site content and benefits, including 3 bonus eBooks and an automatic 15% discount on every RBR product. See all the bennies here and consider a win-win membership. Thanks Dan and John!    o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   8. TRY THIS ON YOUR NEXT RIDE   Ease Up to Enable Uphill Shifts   When you shift from the big to small chainring on a moderate hill, life is beautiful -- the chain drops into the lower gear range you need. But when you try this shift on a steep grade, the chain won't budge. It just rubs the derailleur cage and refuses to leave the big ring.   On bikes with triple chainrings this uncooperative shift occurs when trying to go from the middle ring to the granny. You might suspect a mechanical problem, and it could be. But more than likely it's a technique problem and something you can work on during your next hilly ride.   In all cases, the cause is the chain being so tightly wrapped around the bigger ring's teeth that the derailleur can't pull it off. The bike slows, you push harder to keep moving, and there's no chance that chain is going to budge.   Of course, one solution is simple:  Anticipate shifts better so you can make them before you're applying heavy pedal pressure.   But if you blow it (we all do occasionally) and need to shift under load, first pedal firmly for several strokes to give the bike more momentum. That's not easy on a steep climb, but it's the price you have to pay.   Next, let up pedal pressure just as you make the shift to the small ring. Keep the pedals turning, of course, but with only moderate force.   This should allow the shift to take place as nicely as it does in normal conditions. Then you can resume strong pedaling to get up the hill.   It's a coordination thing. Once you get the knack, you can make that obstinate shift in a single light pedal stroke and you won't lose much momentum.   Comment   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   9. RBR eBOOKSTORE   Premium Site annual members automatically receive a 15% discount on every eBook, eArticle or other products in the RBR eBookstore.   HOT List:  February's Bestsellers   1. Power to the Pedals -- a 12-week power-building cycling program by Coach Fred Matheny (eArticle)   2. The Ride of Your Life -- by David Rowe. See below! (eBook)   3. Core Training for Cyclists -- strengthen your abs and back where cycling performance hinges, by Dr. Alan Bragman (eArticle)   4. Keep it Real - In Your Indoor Cycling Classes -- certified Spinning instructor Jennifer Sage makes sure indoor classes transfer to the road (eBook)   5. Andy Pruitt's Medical Guide for Cyclists -- the original manual for professional bike fit, injury diagnosis & treatment by Andy Pruitt, Ed.D. (eBook)   Find these helpful "how to" cycling publications, and 36 others, in the RBR eBookstore.  ______________________________________   Author David Rowe's eTour Schedule   Learn more about setting and achieving extraordinary cycling goals by joining long-distance rider and writer David Rowe as he discusses his new eBook, The Ride of Your Life, at 10 leading cycling websites. Your participation gives you the chance to win a copy of this bestseller.   Online! -- Quickrelease.tv. Podcast with Carlton "Vid Kid" Reid at quickrelease.tv Online! -- The Fredcast. Podcast with David Bernstein at thefredcast.com Online! -- Lon's Blog (PAC Tour). Interview with Lon Haldeman at pactour.com Online! -- UltraRob's Adventures. Interview with Rob Lucas at ultrarob.com/blog Online! -- Cycleiscious. Interview with Richard Masoner at cyclelicio.us Online! -- BikingBis. Interview with Gene Bisbee at bikingbis.com Online! -- AdventureCORPS. Interview with Chris Kostman at adventurecorpsblog.blogspot.com Feb. 20 -- The Everyday Athlete. Interview with Heidi Swift at everydayathleteblog.com Feb. 24 -- BikePortland. Interview with Jonathan Maus at bikeportland.org Feb. 26 -- BikeLoveJones. Interview with Beth Hamon at bikelovejones.livejournal.com   The Ride of Your Life eBook contains goal-setting worksheets plus 75 photos & illustrations. See the table of contents and read an excerpt, then click here to view 34 of the 164 pages.   Place your order, and the program you need to make "the ride of your life" a reality in 2009 will instantly be delivered to your RBR account.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   Enjoy your rides!  Look for newsletter No. 382 on Thursday, Feb. 26.   Click here to access your RBR account where you can: manage your newsletter subscription manage your customer account manage your Premium Site membership To automatically delete your address from our mailing list, simply send a blank e-mail to leave@roadbikerider.com from the address where you receive this newsletter. We'll miss you but you won't hear from us again. ______________________________________   Business owners! Your Commercial Ad will be delivered to 62,000+ road cycling enthusiasts via this weekly newsletter, and it will appear on our website with your logo or product photo. Get info here.   Roadies! Sell your spare bike and gear on our website for just $5. Click here. ______________________________________   This newsletter is a product of RBR Publishing Company:      Ed Pavelka, president      Fred Matheny, VP emeritus      1617 Kramer Rd.      Kutztown, PA 19530 USA      RBRPublishing@roadbikerider.com   All material is copyright © 2001-2009 RBR Publishing Company. All rights reserved.   Back to top Go to newsletter archive Subscribe for free delivery by e-mail   Comments Archived comments are "read only." Replies aren't able to be posted.   Breathless in Bangor 2/19/09 08:34:21 AM Scott's Spin 2/19/09   I think Scott's finally found his calling. I can't wait for chapter 2!   Tagz 2/19/09 09:08:28 AM Sorry about your loss   I am so sorry about your fire and the loss of so many memories. I had such a fire in 1970 and was not so lucky. My two year old daughter did not survive. I am only saying this to remind myself that life is full of STUFF, but what really is important is the ones we love. GOD BLESS Mike Taglio   Katie 2/19/09 09:27:33 AM Correction for "Wheels of Passion"   Jimmy Choos are usually 4" height!   Scott Martin 2/23/09 06:00:55 PM Jimmy Choo   Oh, no! My lack of footwear expertise has been revealed...   Frank 2/19/09 09:59:23 AM Falling   I KNOW this is a roadie show, and I KNOW there has been the occasional suggestion that mountain biking can be of some small value. Getting that leg out, tripod-ing back up and continuing is almost commonplace in the dirt.   KittySlayer 2/19/09 10:38:40 AM Bad Karma   How dare you ask the question, "Have you ever broken a bone in a bike crash?" I suppose next week you are going to ask, "How many flats did you have last season?" I am going to go pray to the bike Gods and make an appropriate sacrifice at Their alter. Perhaps the gift of a dozen non-peanut tainted energy bars will put me back in the good graces of the Bike Gods.   not here please! 2/19/09 10:40:31 AM Wheels of Passion   Give me a break! If I wanted to read that cr@p I'd go buy a book!!!!   joe 2/19/09 10:46:10 AM Thanks   Thanks   Ford 2/19/09 12:53:10 PM Shifting technique   Great info. I recall explaining the pedal pressure-release idea to my now ex-wife. She'd been riding for many years, always had this shifting problem and couldn't understand why there was grinding or snapping during uphill shifts. Worse, she complained it was my faulty drive-train set-up or maintenance (!). Demonstrating the desired shifting technique was useless. After all, what the heck did I know, I'd only been riding for 45 years. 'Hopefully many others will now realize that you can't effectively "power-shift" derailleurs.   Amy 2/19/09 02:04:15 PM larissa   Great story, but she was probably wearing 4-inch Jimmy Choos. Two inch heels are far too sensible for a romance novel. Keep it going! Oh, and what happened in the supply closet????   Scott martin 2/23/09 06:03:51 PM Supply closet   We'll have to wait for Chapter 2. Oh wait, I haven't written one yet... Thanks for writing.   Ric Harber 2/19/09 02:31:17 PM Sorry to hear about the fire   I was so sorry to hear about the fire at Lon & Susan's house. They are such wonderful people, it is a shame for this to happen. All the best to them and we should be thankful that no one was injured. Richard Harber Jenks, Oklahoma   Rachel 2/19/09 03:25:20 PM Book of love...   I love it, very funny! Always arrive to work Friday morning (time dif mean we dont get the newsletter in NZ until then) and love to read all the bits in the newsletter - love the humour you put in, slightly corny this time around but still cracked me up!! Will there be a chapter 2...   the reverend 2/19/09 03:42:34 PM 2 inch Jimmy choos   I burst out laughing and wondered what the demographic for RBR might be. Go for it but leave out the intimate details. Some people can write them but most can't. Innuendo is far more interesting. Maybe work a tandem into the story and som gangstahs! -ap   Walt 2/19/09 04:10:31 PM Lon's House Fire   It would be nice to know what set it off. That way we could all be safer.   breathless on the bike 2/19/09 04:24:16 PM scott's spin   You've got to publish this one or at least continue the novel for a few more chapters.   Editor-at-large 2/19/09 05:47:45 PM Bodice-Ripper accolades   Your cyclist-targetted bodice ripper excerpt was hilariously authentic except for one detail.... "perfidy"? What bodice ripper has ever included a word like "perfidy"? Be mindful of creeping intellectualism.   Tom Campion 2/19/09 07:10:30 PM broken femur   I shattered my femur after drifting sideways over a rounded curb. Near the top of the curb I lost traction, flipped sideways and landed on my hip. I'd come out of my pedals but it didn't matter because the sole point of impact was my hip. I was going about 5 mph at the time. As you know, it's a long rehab even without any complications. Now my legs are the same length for the first time in my life. My brain doesn't know what to do with that one. Hardest part is regaining a smooth pedal stroke   Billy - Kingston, Jamaica 2/19/09 10:19:49 PM Haldeman's Loss   As a rec cyclist and photographer, I share his loss with regards to those records lost in the fire. More importantly, no loss of life.   Paul 2/19/09 10:23:04 PM Will the Giro be on TV?   Last I checked, it wasn't even listed for Versus. (I read a while ago on Cyclingnews that NBC was rumored to be bidding on it.)   Paul 2/19/09 10:26:49 PM Watch the taped version . . .   If a race is being shown live and taped, I perfer recording the taped one. No worrying about it running over, no footage due to grounded choppers, boring stretches, etc.   Karen Martin 2/19/09 10:29:37 PM Lon & Susan's House Fire   Was so sorry to hear about the fire at Lon and Susan's residence. The two are legends in cycling. Although some of the physical reminders of their amazing cycling history are gone, what they have contributed to our sport will live on.   Kevin Bersch 2/19/09 11:15:18 PM Weekly Dispatch   I have never broken a bone in a bicycle crash, but... I was hit by a car while riding my '10-speed' one summer when I was 17 or 18 either 1972 or 1973. I remember sliding off the hood of the car and landing on my right hip. Mild concussion, no broken bones. 14 or 15 years later I had to have that hip replaced because osteoarthritis had destroyed the joint. Injuries aren't always debilitating immediately. It's best to stay off cars' hoods altogether!   Steely 2/20/09 03:22:55 AM Bad Bones Missing Data   Relatively new research shows that muscle fatigue is caused by muscle cells leaking calcium. This research has not made it into the thought process of why Cyclists have low bone density. Click here for more info on calcium and fatigue http://www.nytimes.com/2008/02/12/health/research/12musc.html Consider that Cogan rode 1 to 2 hours daily and like most of us cycle nuts fatigued his body near daily. When the body needs calcium, to handle fatigued muscles - it robs it from it's only calcium storage point, the bones. This observation is a much stronger point for me than lack of muscle load on a bike. Any biker can tell you the time spent standing on the hills or grinding at high wattage puts a hell of a load on the muscles. Lack of muscle load just doesn't make sense. Low vibration of non impact exercise? You ever rode on chip seal or an average American Road? There is more to this osteoporosis in cycling. Until we know, get your calcium post workout pronto!!   1gear4me 2/20/09 07:04:58 AM More!!! We Want MORE !!!!   Please don't leave us hanging...did the messenger find her bicycle & give it to her (the bike) afterwards????   Trekker 2/20/09 01:19:09 PM Two Inch Heels?   What kind of fashion editor strides around in heels that short? Anyway, if she were my kind of babe, she'd be wearing carbon fiber shoes.   Chuck in Ventura 2/20/09 01:36:35 PM Using legs as outriggers   The reason why I use platform pedals in my commuting around town. With all the hazards there are I don't want to have to take even an extra half second of what little reaction time I have left to try to unclip or pull my foot out of toe clips. I want to be able to move that foot sideways out to the road. Your hip is not always the first thing to hit. Some years ago I tipped my motorcycle over at about three mph and my head impacted the pavement hard enough that even though I was wearing a full face helmet, the side of my head was tender to vigorous palpation the next day.   Downhill Mike 2/23/09 03:10:50 PM bone density and cycling   I too went down in 2007, at 20 mph during the El Tour de Tucson when the rider in front of me hit his brakes and swerved a bit at a railroad crossing. I fell sqarely on my left hip - couldn't react fast enough to pull my foot out, and had a lady go over the top of me. Nothing broken or damaged, so I got up and finished the 111 mile event. I take a good antioxidant and calcium supplement which helps my bone density, even at 52 years old. Damage can be minimized if the body is properly prepared.   Peter Morgan 2/23/09 05:01:53 PM Nascent authors   Mills & Boon await!   Eric Snider 2/23/09 08:02:11 PM broken bones   My crash was dumb, my own fault, should have been on video. I was drafting off a bus in a city, going up a hill. I had my head down grinding hard up the hill. It was a bus with a front engine, a school bus. Near the top of the hill, I looked up, and here was the bus stopped. There was a bus stop at the top of the hill. I nailed my brakes. The front wheel just fit under the bumper. My hands were on the hoods. One hand smashed hard between the hood and the bus bumper, breaking my index finger. The driver didn't know I rear-ended him. People on the bus were laughing. I felt like an idiot. Eric Snider St. Paul, MN   David W. 2/24/09 06:50:28 AM Nautilaus Training   Pres. Ed, Coach Fred, Thanks for the informative articles on bone density. I do Nautilaus traing 3 times a week, year-round for cross training. Does this qualify as weight bearing, since much of the time the torso and legs are not actually bearing the weight being lifted? Thanks. David W. Kennett Square, PA   Ed Pavelka, RBR editor/publisher 2/24/09 10:18:15 PM Feet on the ground   Most experts agree that the skeleton needs to be loaded in order for exercise to produce bone strengthening benefits. This is why those of us whose primary exercise is riding can suffer from low bone density. In general, if your feet are on the ground when you exercise, you are getting bone benefits. This goes for strength training as well as aerobic training. If in doubt about your bone health, ask your doc to arrange a DEXA scan. It's quick and painless (like an x-ray). It will tell you the status of your hips and spine.   Dawn 2/24/09 12:49:28 PM Don't.....Stop!   Just when you've hooked me you get writer's block?!!!! Jeez. It sounds to me like you have a second - first? - career in romance novels! Ride On Dawn   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail