RBR Newsletter No. 400 07/02/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail This Week's Content Weekly Dispatch:  Eight Ain't Enough Coach Fred:  Should I Pedal With Toes Up or Down? Classifieds (1 new) Jim's Tech Talk:  Front Derailleur Fine-Tuning No Problem:  Heat & Humidity Scott's Spin:  Tour de Shrink Try This on Your Next Ride:  Divide and Conquer Hills RBR eBookstore:  Top 10 June Bestsellers ______________________________________  RoadBikeRider.com Newsletter Issue No. 400 - 07/02/09:  Defeat the Heat ISSN 1536-4143 Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 62,400 roadies around the world.     o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   1. ROAD NOTES   Nice milestones:  This is the 400th issue of RBR's newsletter. It also concludes our 8th year in business.   My how time flies when you get up every day to do what you love -- write about road cycling.   Newsletter No. 1 was e-mailed to 343 subscribers on July 5, 2001. This one is going to 62,421.   For the first time ever, this year we're down a few dozen subscribers and the mailing list has basically plateaued.   We're OK with that.   One reason is that in January we began posting the newsletter on our website's home page. Roadies no longer need to subscribe to get their weekly dose of cycling advice, road news and entertainment. We suspected the sub list would flat-line while hits on the home page surged. That's exactly what's happened.   Second, we aggressively cull our mailing list each week to delete unresponsive addresses. This keeps the list pure, not loaded with junk that falsely inflates the subscription total (and bogs the mail server).   On average, we gain as many addresses each week as we lop off. People still sign up for e-mail delivery so they can receive each new newsletter instantly and get a free download of our bonus eBook, "29 Pro Cycling Secrets for Roadies."   If you have cycling friends who may not know about RoadBikeRider.com, you're welcome to forward this issue so they can see if they're interested.   We occasionally hear from a roadie who's been with RBR since 2001.   If an original subscriber has printed each newsletter, he or she has a stack of some 4,000 pages. All of this writing has been a labor of love in one sense, but tens of thousands of subscribers have paid us back with Premium Site memberships and purchases from the RBR eBookstore. Thank you! This free newsletter couldn't exist without your patronage.   In fact, we just closed June with 1,222 sales -- our best month so far this year. What economic downturn?   Our great sport encompasses transportation, recreation, travel and fitness, all thanks to a fun and efficient human-powered vehicle. A good portion of RBR's audience thinks like this:   "If I'm riding, why not ride to my potential?" RBR's mission is to help it happen.   As we start our 9th year and prepare newsletter No. 401, all the RBR guys -- Fred, Jim, Scott, Les, Uncle Al and I -- as well as our contributors and authors, want to say thanks for your support. We understand your desire to ride with more skill, fitness and enjoyment. That's us too.   We'll keep helping as best we can. Stay tuned for lots more from RBR!   Ed Pavelka Editor/Publisher   Comment  ______________________________________   Please note:  RBR will be on holiday hours during July 3-6. Ed the Office Manager and wife Joleen are spending the Independence Day weekend on their Co-Motion tandem, riding the hills and dales of the Mohawk Valley in upstate New York. Ed will be checking e-mail, but please allow some slack if response time is longer than normal.   Hey, get off the computer and have some great holiday rides yourself! ______________________________________  We recently noted a study that found that non-weight-bearing sports such as cycling and swimming do contribute to bone health, just not as significantly as activities like running and weight lifting. Now comes a New York Times article that casts doubt. "Is Bicycling Bad For Your Bones?" is the title and the answer more or less is yes -- especially if you're a high-end rider who trains hard, neglects other sports and sweats a ton. It's worth a read at http://tinyurl.com/nwsmar. The article has interesting information on the potential bone-weakening effects of calcium loss through perspiration. Writer Gretchen Reynolds reports on a study of cyclists who were given either tap water or calcium-enriched water during a 50-minute indoor ride: "The riders drinking the tap water had much higher levels of blood chemicals related to bone loss than did the riders swigging the calcium," she writes. "Researchers suspect that drinking calcium-enriched water or sports drinks during long, hot bike rides may help to stave off some bone loss."    Have you seen the LightLane? This ingenious seatpost-mounted taillight has the usual bright red LEDs but also green lasers that cast parallel lines on the pavement, one on each side of the bike. The lines are about 5-6 feet apart to establish a "safety zone," a sort of rolling bike lane. The LightLane is in development with no word yet (that we could find) on availability, cost or battery life. Based on a YouTube video, it works very well -- the laser lines even show through a vehicle's headlights. Take a look at http://tinyurl.com/nbwhgb   Release waivers mean what they say. At least in Pennsylvania, where a judge ruled against a woman paralyzed in a crash during the 2005 Tour de 'Toona. She sued the race organizers and various other parties despite having signed 2 release forms that stated the dangers of bike racing. Jim Moss, an attorney who specializes in legal issues involving sports, told the trade magazine Bicycle Retailer and Industry News, "These cases are very sad [but] when you enter a race, join a club, or sign up for a ride, if you're not ready to accept the risks emotionally and financially, don't sign the release, don't race, join or ride. In a majority of states, releases stop lawsuits and if it weren't for releases we wouldn't have races, rides or be able to enjoy this sport." The injured woman's attorney said they'll appeal to a higher state court.   50-year-old Jeannie Longo won her 56th French national championship by successfully defending her time trial title. She covered the 23.5-km (14.8-mile) course in 33:42 -- an average speed of 41.7 kph (26.3 mph) -- to win by 33 seconds. Longo took her first national title 30 years ago before many of her current rivals were born. A late report says Longo will be in the U.S. this weekend to race in the 50th edition of the Fitchburg Longsjo Classic, July 2-5 in Fitchburg, Massachusetts.   What does the bike industry see as the next big thing? The answer, according to the current issue of Bicycle Retailer and Industry News, is bikes designed for transportation. BRAIN cites developments such as Specialized launching Globe, a stand-alone brand of everyday bikes; Fuji acquiring transportation brand Breezer; and Raleigh cutting back its hardcore road and MTB models while expanding its line of city bikes. Says Globe brand manager Robin Sansom: "The time is right now. So much has changed in the past few years -- the price of gas, global warming and the environmental movement. New bike buyers are interested in bikes as transportation, in getting around, running errands and going to their friend's house."   The Tour de France starts Saturday and North America cable network Versus will again televise live coverage of each of the 21 stages. This year for the first time Tour programming will be in high definition. Versus plans an average of 13 hours of Tour coverage each day, counting taped stage replays. Phil Liggett and Paul Sherwen will provide live stage commentary while Craig Hummer and Bob Roll host each night's 2-hour recap show. Saturday's kickoff begins at 8:30 a.m. ET with a one-hour program about Lance Armstrong. Live coverage of the stage 1 time trial starts an hour later. The full Versus schedule and other Tour features can be found at http://www.versus.com/tdf ______________________________________   Overheard:  "Austin is not a bad riding city, but it's not what it was when I lived there 20 years ago." -- Lance Armstrong on one reason he built a $9-million house in Aspen, Colorado, and will be spending less time in his Texas hometown. Article at http://tinyurl.com/nzj8nr ______________________________________ Jet Blue is celebrating the Tour by waiving its $50 checked-bike fee this month. The airline is also showing Versus coverage of the race on seatback TVs. Details at http://tinyurl.com/nt9prt   Quads on fire. Some of our most interesting e-mail comes from Premium Site writer Les Woodland in France. We were comparing notes on climbing styles when Les mentioned this: "Riding out of the saddle is one of the measures I use for knowing whether I'm fit or not. After a lay-off, or when I'm just not that brilliant, my thighs start burning if I stand for any time. Which generally means after just a little time. Then I can stand it longer and longer until finally it's no longer a problem and what little discomfort I do feel can be ignored." Can you relate?   It might be a no brainer to say that riding a bike enhances mood. That's been accepted about cycling and other physical activities for years. But a study at the University of Vermont surprised researchers by determining that the positive effect lasts as long as 12 hours. Two dozen college students rode stationary bikes for 20 minutes at moderate intensity while 24 other students did no exercise. Then the kids all filled out questionnaires at intervals of 1, 2, 4, 8, 12 and 24 hours. Compared to the non-exercisers, the pedalers showed improved moods for as long as 12 hours (both groups were the same at 24 hours). "We found the improvements are more durable than expected," noted one researcher. This study indicates 2 things: First, riding every day keeps a person happier. Second, riding indoors must not be as depressing as we thought.   Bizarre. That's probably the best word to describe the cycling career of David Clinger. Not to mention his face. See what he did to it and read the saga of this self-destructive roadie at http://tinyurl.com/n6mh37   New on the website, RBR tech guru Jim Langley reviews Power Cordz -- lightweight, synthetic gear and brake cables. Are they better than conventional metal cables? Click here to find out.  ______________________________________   RBR's QUESTION of the Week   In a New York Times preview of the Tour de France, Lance Armstrong says, "I'm not as confident in winning as I was in other years," adding that "the trick is trying to be a responsible teammate and co-leader and understand that Alberto [Contador] could not just be stronger, but could be a lot stronger."   It sets the stage for a very intriguing Tour -- if you're a race fan. Are you?   How interested are you in the Tour de France this year?    We give you 5 ways to answer on our poll page, where you can also find an archive of previous questions and votes. Please click, vote and come back to finish reading.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   2. COACH FRED   Should I Pedal With Toes Up or Down?   Q:  How should cleats be positioned under the ball of the foot? That is, when I have the cranks horizontal, should my forward foot be horizontal or should my toes point up or down? -- Mark M.   Coach Fred Matheny Replies:  I'm not quite sure how your foot-angle question involves cleat position. These variables aren't closely related.   Let's talk about cleat position first.   It has been standard through the history of the sport to have the ball of each foot centered over its pedal axle. But now some studies show that a more rearward cleat position is more effective.   The reasoning is that the calf muscles don't contribute to the pedal stroke in a meaningful way. They just function as a cable connecting the foot to the power-producing muscles -- the glutes, hamstrings and quads. For this reason roadies are finding that they can move cleats back for greater comfort and stability without sacrificing -- and perhaps enhancing -- pedaling performance.   A rearward cleat position also reduces the chance of an Achilles tendon injury. And it can be effective for eliminating "hot foot" -- the dreaded burning sensation in the forefoot.   As for foot angle through the bottom of the pedal stroke, it depends on what your feet and ankles want to do.   Throughout history we've seen great riders with each foot angle. For example, the great French champion Jacques Anquetil pedaled with toes down. Eddy Merckx's feet were horizontal. Greg LeMond dropped his heel at the bottom of the stroke, particularly when pedaling hard.   The difference is caused by muscle composition and ankle structure, among other factors. One technique isn't better than another. Set your cleats correctly, then let your feet do what's natural.   Comment   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   18% More Power to the Pedals   Roadie Peter L. of Fort Worth, Texas, reports an 18.4% increase in his average power output and a 12.3% increase in peak power -- after just 24 hours of training.   How'd he do it? With Coach Fred Matheny's "Power to the Pedals" program. It requires just 1 hour of specific training 2 times per week, on the road or on an indoor trainer.   Click here to read Peter's specific performance data and the success stories from other newly powerized roadies.   "Power to the Pedals" costs just $3.99 in the RBR eBookstore. Download instantly from your RBR account and you too could be generating 12-18% more power in midseason.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   3. 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 Giant Tour de France Poster Sale!  SAVE 5-15% All posters included, vintage originals, fine art Giclee reproductions and modern posters. http://www.BicycleGifts.com ______________________________________   Find & compare RENTAL BIKES at hundreds of bike shops nationwide! Reserve NOW for best selection. Many models and styles. http://www.RentaBikeNow.com ______________________________________   Also on Classified Ads, these Roadie Ads: Wanted: RBR cycling writers  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   4. JIM'S TECH TALK   Front Derailleur Fine-Tuning   Last week's look at dropped chains has me thinking that front derailleur tuning tips might be helpful.   Let's assume that your gear cables and shifters are in good shape and your basic derailleur adjustment with the limit screws is proper.   Note:  A front derailleur has 2 limit screws on top. The inner one governs how far the cage can move over the small chainring; the outer screw does the same over the large chainring. Don't mess with these screws until you've checked everything I mention next.   First, you need: a way to suspend the bike (repair stand, car rack) metric Allen wrench set 6-inch adjustable wrench pliers small screwdriver (Philips or regular) optional: bottom bracket tools to fit the BB in your bike Checks to perform:   (1) Bottom bracket.  Grip both crankarms (not the pedals) and push and pull laterally across the bike to feel for looseness. There shouldn't be any. If there is, the chainrings will wobble during pedaling and this will cause shifting problems. You may need to adjust or even replace the bottom bracket. If this job is beyond your expertise or tool collection, have your local shop mechanic take a look.   (2) Chainring bolts.  If one or more is loose, the result can be wobbly chainrings. Use a 5-mm Allen wrench to check them. Go easy -- just make sure they're snug because excess force can break them. (Note that some newer cranks have bolts that require a Torx wrench. Why companies are doing this, I have no idea.)   (3) Chainrings.  Sight from above as you turn the crank backwards slowly, then faster. By using the side plates of the derailleur cage as a guide, you'll be able to see any side-to-side wavers in the chainrings. The large ring is usually the one out of true. To correct, open the jaws of the adjustable wrench just enough to slip over the center of the chainring section that's out of alignment. Gingerly pull or push the handle to straighten the ring. This takes a little practice. Similarly, you can straighten bent teeth with the wrench.   (4) Mounting plate.  Many newer carbon bikes have a mounting plate for the front derailleur. It's held to the frame with small Allen bolts, which can loosen (or they may not have been tightened enough at the factory). Find the Allen that fits and snug these bolts.   (5) Derailleur height.  This check and No. 6 are related and tricky to get perfect. With the chain on the small ring, move the derailleur cage over the large ring without turning the crank. There should be about 4 mm between the bottom of the outer cage plate and the top of the teeth. Turn the crank backwards to double check, as rings aren't always perfectly round. If you don't have enough gap or you see 10 mm or more, either can cause shifting trouble.   Note:  Raising or lowering the derailleur will require resetting cable tension. If you lower the derailleur, loosen the cable anchor bolt with the right-size Allen, then pull on the cable with pliers to remove slack. If you raise the derailleur, you'll need to let a little cable out through the anchor.   (6) Derailleur angle.  Look from above at how the side plates of the derailleur cage align with the chainrings. Imagine a line that bisects the cage, front to back. This line should be parallel to the chainrings. Most cages flare wider either at the front or back. When the alignment is correct the flare will be equidistant on either side of the cage. To correct the angle, loosen the derailleur just enough to rotate it. Hold it in place as you tighten the Allen bolt. Do this carefully so you don't lose the correct height.   (7) Limit screws.  Finish by checking shifting. When in low gear (small chainring and largest cassette cog), the chain should just clear the derailleur's inner side plate without touching. When in high gear (large ring and smallest cog), the chain should cleanly pass the outer side plate. If necessary, turn the appropriate limit screw half a turn and then shift to check response. If the limit screw won't allow the cage to move far enough to the inside, the cable is too tight. Open the anchor bolt to let a little more come through.   Front derailleurs aren't the easiest part on a bike to get right. But if you're experiencing ragged shifts or even dropping the chain, follow these checks in order, make the corrections, and you should see a big improvement.   Comment   (Jim Langley has been a pro mechanic and cycling writer for 37 years. At RBR he's the author of Your Home Bicycle Workshop and moderator of the "Roadie Rap" technical forums on the Premium Site. Check his personal website at www.jimlangley.net, his Q&A blog and updates at Twitter. Jim's streak of consecutive cycling days has reached 5,649.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   David Ertl is a USA Cycling Level 1 coach who specializes in helping roadies gain the most from every ride they take. Hundreds of cyclists are already benefiting from his 2 new eBooks at RBR: Training for Busy Cyclists and 101 Cycling Workouts.   The first eBook shows you how to make the most of just 3-5 hours of riding per week. The second ensures that you won't get bored with training on the bike, in the weight room or when crosstraining.   To read excerpts and see the tables of content, visit the RBR eBookstore. Order today and download instantly from your RBR account.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   5. NO PROBLEM!   Heat & Humidity   What's the matter?  It's July, and where lots of us live global warming is no joke. Baby, it's hot out there and, in many places, humid too.   Here's help:  Fortunately, a bike is well suited to hot-weather exercise. It goes fast enough to create a breeze that helps evaporate perspiration to cool the body. Bikes have bottle cages so we can haul fluid to replace much of what's lost through sweat. And bikes cover ground quickly so we're usually in range of air-conditioned convenience store for cooling off while replenishing liquids.   Let's look at 7 ways to combat summer's heat. Hydrate.  The warmer it gets, the more important it becomes to keep fluids topped off. It isn't simply a matter of performance, although it begins being compromised with the loss of as little as 2% of body weight as fluid. Worse, becoming dehydrated in hot conditions can be health- and even life-threatening. So always start each summer ride with 2 full bottles. If you're going to be out for more than 90 minutes in areas without stores or other water sources, you may want a back-mounted hydration pack as well. Tip:  A hydration pack filled with ice works great to reduce core temperature. And as the ice melts, you'll have a supply of cold water to drink, further controlling the internal furnace. Hydration packs are a great solution for extreme heat. Use ice and insulation.  You need to drink, but warm fluids on a hot day are hard to swallow and won't cool you. Use insulated bottles from Polar or CamelBak and get to know which convenience stores have crushed ice dispensers in their soda machines. Fill bottles with ice, top off with water or a sports drink and you'll have cold fluid for 90 minutes for so -- till the next stop.   Consider an electrolyte supplement.  Products such as Endurolytes, ZYM or NUUN can be taken during rides to replenish electrolytes lost in sweat (sodium, chloride, magnesium, potassium, calcium, etc.). This may improve performance and stave off cramps. Some riders report benefits, some don't. Most sports drinks contain some electrolytes.   Dress for distress.  Choose light colors in a relatively loose-fitting jersey with a long zipper to help air circulate and sweat evaporate. If you're concerned about sun damage to your skin and wind drag doesn't matter, consider long-sleeve garments specifically made for hot-weather riding by companies such as Sun Solutions.   Use sunscreen.  Sizzling weather is accompanied by a greater risk of sunburn. Fried skin will make you feel even hotter and more uncomfortable, so use sunscreen with a high SPF rating. Check for a sport-specific formula that stays on better during heavy sweating. Smear plenty on areas that are often overlooked: nose, lips, ears and the back of the neck and knees.   Ride early or late.  Many cyclists in hot regions ride at dawn or dusk during summer to escape the hottest part of the day. Consider getting a good lighting system so your rides aren't delayed or stopped by lack of daylight.   Reduce intensity. When it's hot, more of your body's power production has to be diverted to cooling. So you can't work as hard or as long as in lower temperatures. Think about how hard it is to ride more than an hour on the trainer when the room is warm. It can be just as bad outside in hot conditions. So reduce both intensity and distance. Save the century PR attempts for cooler weather. Comment   (Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   6. SCOTT'S SPIN   Tour de Shrink   With the Tour de France set to start on Saturday, everybody's asking who will lead the Astana superteam: 7-time Tour winner Lance Armstrong or young gun Alberto Contador, winner of the last 3 Grand Tours he's ridden.   Speculation intensified when reports surfaced that Contador -- who has been wondering publicly just who is Astana's top banana -- may have tried unsuccessfully to switch teams a few days ago.   The official team line is that there's no problem. The strongest rider will emerge during the race and the squad will rally to his side.   Behind the scenes, however, things may not be so rosy, as RBR learned when our intrepid reporter uncovered this transcript of a recent Astana-mandated counseling session involving Lance, Alberto and licensed family therapist Dr. Anna Robic:   Dr. Robic:  Welcome, gentlemen. Please remove your cycling shoes -- my office floor is imported mahogany. So, we're here today because your coach, Mr. Bruyneel, says you two have some unresolved issues.   Lance:  That's bull. The only unresolved issue is how we're gonna take the yellow jersey.   Dr. Robic:  Do you agree, Alberto?   Alberto:  Well, yes and no. Of course we want an Astana rider to win. But what I want to know is: If I am the strongest, will Lance and the rest of the team support me?   Dr. Robic:  It sounds like you're saying you have trust issues.   Alberto:  Si, mucho trust issues.   Lance:  You can trust me, Alberto. I've told you this like eight times.   Alberto:  How come you keep saying "eight times"?   Lance:  Why, you little . . . Care to step outside -- or are you yellow?   Alberto:  How come you keep saying "yellow"?   Dr. Robic: Gentlemen, please . . . put down those pumps. Security!   Comment   (Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Click here to enjoy 3 classic Spins again and place your order for instant delivery by download.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   Premium Appreciation   "Your newsletter is great! I decided to join the Premium Site because of the great information you provide for free." -- Kelly B. of Mesa, Arizona, in a note with her membership payment.   We like the way you think, Kelly, but we don't accept charity. So in exchange for the $24.99 Premium Site annual fee we provide 10 valuable membership benefits, including 3 bonus eBooks and a money-saving 15% discount on every purchase from our eBookstore. Click here to check all the bennies.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   7. TRY THIS ON YOUR NEXT RIDE   Divide and Conquer Hills   Especially when riding with others, many cyclists attack a climb at the bottom and try to sustain the pace to the top. Then they blow halfway up. The rest of the climb becomes a survival contest. Wise riders who pace their effort stream past.   One way to solve this problem is to divide the hill into 3 fairly equal sections. If you know the climb or can see the top, pick landmarks at the one-third and two-thirds points. A sign, tree, mailbox, guardrail, patch in the road -- anything you can see from a distance works fine.   Then treat the 3 sections like 3 different climbs. In the first third, your intensity should be moderate. Choose a gear that lets you spin a bit faster than your normal climbing rpm. You should feel a touch of guilt that you aren't pushing harder. The hammerheads will surge past.   In the middle third, ride at normal intensity. Get into your regular climbing cadence. You should be working hard but not all-out. Some of the early hotshots will begin coming back.   In the final third, increase your effort. Now you're concentrating on a smooth, round pedal stroke. Your breathing is deep but rhythmical and controlled. You're staying on this side of an anaerobic effort. Your legs are beginning to smolder, but that's good. Aim for what Lance calls "sweet pain" rather than suffering pain. And it will be sweet as you roll by everyone who started the hill too hard. Remember the perfect image used by coach Chris Carmichael: Climb like a carpet unrolling. Strive to make the last third your fastest third, certainly not your slowest.   A climb paced in this way will feel better physically and mentally. Your time up the hill will almost certainly be faster compared to the common mistake of starting too fast and melting down before the top.   Comment   (If you want to climb better and appreciate this type of straightforward, doable advice, you're going to love Coach Fred Matheny's upcoming eBook, "Climbing for Roadies." It covers ascending from bottom to top, and it devotes a detailed section to fast-but-safe descending. Look for a mid-July introduction in the RBR eBookstore.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   8. RBR eBOOKSTORE   Premium Site annual members automatically receive a 15% discount on every eBook, eArticle or other products in the RBR eBookstore. ______________________________________   "Awesome! Thank you very much. Your policies have to be the best in the publishing industry! Such informative material too. Just awesome. Thanks again!" -- Larry W.   What has Larry so fired up?   RBR provides not 1 but 5 downloads of every eBook and eArticle purchased. So when Larry wondered about buying the new 4th edition of Bike Fit, we told him he didn't need to. As a previous purchaser of that eBook, the new edition had automatically been put into his RBR account.   So far, 5 eBooks sold at RBR have been updated with new editions. The original purchasers haven't had to pay a penny to download them -- not even when the price increased.   The "best policies in the publishing industry"? We're trying! ______________________________________   HOT LIST:  June eBook Bestsellers   1.  Swift Endurance (eArticle) -- Coach Fred Matheny's "you can" training program for going the distance faster   2.  Power to the Pedals (eArticle) -- a 12-week, 1-hour-per-workout power-building cycling program by Coach Fred Matheny   3.  Training for Busy Cyclists -- how to become significantly fitter & stronger in just 3-5 hours of riding per week, by Coach David Ertl 4.  101 Cycling Workouts -- never get bored or stuck in a training rut on the bike, crosstraining or weight training, by Coach David Ertl   5.  Bike Fit -- new 4th edition of Dr. Arnie Baker's illustrated guide to bike selection, setup and riding position for road and MTB   6.  The Ride of Your Life  -- cycling time management, goal setting and keys to achievement by long-distance specialist David Rowe   7.  Andy Pruitt's Medical Guide for Cyclists -- the original manual for professional bike fit, injury diagnosis & treatment by Andy Pruitt, Ed.D.   8.  Coach Fred's Solutions to 150 Road Cycling Challenges -- a comprehensive head start to getting good fast by avoiding beginner mistakes 9.  High-Intensity Training for Cyclists -- THE go-fast bible from Arnie Baker, winner of more than 200 road races and coach of Olympians   10.  Finding the Perfect Bicycle Seat, 2nd Edition -- how to choose the safest, most comfortable saddle for your anatomy (men & women)   Find these helpful "how to" cycling publications, and 34 others, in the RBR eBookstore.   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   Thanks for reading, and for your support of RoadBikeRider.com. Look for newsletter No. 401 on Thursday, July 9. Meanwhile, enjoy your rides!   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 62,400+ 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.   Scott Richardson - The Iceman 7/2/09 09:25:39 AM Happy anniversary   I've been reading a couple or three years now. I find RBR extremely informative, instructive and entertaining. As I read, I get the feeling I'm in bike shop talking about cycling with friends. The only difference is, I have to bring my own coffee. Congratulations on your 8th year. Many thanks for all you do. You are appreciated.   Harvey Newton 7/2/09 10:18:48 AM Editorial   Ed (and gang)- Congratulations on the markers you hit with this issue. I've been here since #1 and continue to recommend RBR.com to roadies every day. Keep up the great work! Harvey Newton   Amy 7/2/09 10:29:27 AM Congrats, and foot angle   Congrats on your anniversary! I started reading about a year ago and have enjoyed every single issue. As a magazine editor myself, I understand how hard it is to collect, edit, and present good content -- and you guys do a great job. On the foot angle question, I was glad to read that one position isn't better than another. I ride with toes pointed slightly downward, and more than one person in my bike club has "corrected" me and told me to keep my feet horizontal. The spin instructor at our gym always reminds us about flat foot angle, too. I think I'll keep this newsletter with me so I can hand out copies to people who rag on my pedaling technique. :-)   Wayne 7/4/09 01:31:35 PM Toes down riding style   Hi Amy, While I, like you, subscribe to the "if it feels right, do it" stle of riding, I would suggest you check your seatpost height adjusment to makle sure that you're not "reaching" for the bottom of the stroke by pointing your toes down. Back in the day (35 years ago) we were taught a technique called "ankling" which was a sort of paddling motion of the foot where the heel dropped slightly as you came over the top, leveled out around the 9 o'clock position and was slightly toes down at the bottom of the stroke. It feels very fluid when you're doing it but if the seat is too high you end up with toes down all the time. If your seat height is OK and you still feel better riding that way, then just politely tell those who want to correct you, that you prefer this style. Good Luck   KittySlayer 7/2/09 11:17:06 AM Milestones   THANK YOU!   MSchott 7/2/09 11:53:16 AM Re-Visitation of Topics The topic of drive train adjustment and cleaning was discussed thoroughly a few weeks back. Unless drive-train science has changed significantly, re-stating it is: A waste of time, bandwidth and electrons, insulting to those who did read and contribute to the discussion. If these boobs have to be told over and over in this newsletter, how to properly clean their drive train, how in the world do you expect that they can adjust and replace parts ON it!? I'm sick of people buying a $1-5000 bike and then expect to pay a high schooler $7/ hour to work on it and get it right. Or expecting to read a blurb in a newsletter and get it right. Its an intricate and sophisticated set of pulleys, wheels and gears which are not mastered in an afternoon. Just take the bike into the trained mechanic at the shop where you bought the bike and pay to get the work done. Or, buy a copy of Barrett's and become their own trained mechanic.   Ankh 7/2/09 12:49:20 PM If you've done all that................   Sometimes, a midday ride is unavoidable. Look for trouble and don't be afraid to admit you need a ride home, despite what your more macho companions or e-zine editors(ahem;^) might say. If you: stop sweating get nauseous have other GI issues get woozy or confused have "nothing left" STOP RIDING!!! Heat exhaustion is dangerous. Heat stroke is deadly and not always reversible, especially in the field. Ride smart and ride again.   Randall McCathren 7/2/09 01:10:10 PM Tour de France in mph   With 66,000 readers and maybe some personal connections, why doesn't RBR suggest that Versus translate the "km" analysis into mph for its US viewers. I know the rest of the world is on km/h, but I would bet 90+% of RBR readers and Versus viewers track their own riding in mph, making it laborious to figure out just how fast the guys are going, particularly in the TT.   Longinthetooth 7/5/09 09:15:41 PM Kph for me please   I'm with the rest of the world, stick to Kph, and Kgs, in fact keep to ISO units. All the equipment use metric components and torques, etc, etc.   MSchott 7/2/09 01:34:16 PM Drive Train ing The drive train of your bicycle looks intimidating and complex; and, it is. Every single part down there is machined, aligned, adjusted and synchronized to precise tolerances. The chain and cog wheels are machined to within 00.001 millimeters. You can not look at it and see if it is able to function properly. No one, can look at it and see if it is able to function properly. There are a bunch of instruments made and used by professionals to measure wear on chains, cog wheels and other parts of your drive train. If you don't have these instruments, you can not possibly know what needs to be replaced. If you do not use these instruments all day every day, it makes no sense to buy and keep them around. If you do not know what needs to be replaced, you could spend a lifetime cleaning and adjusting worn out parts but THEY WILL NEVER, EVER WORK CORRECTLY. NE-VER. CONTINUED BELOW   MSchott 7/2/09 01:39:05 PM Drive Train ing (cont. from Pg. 1) In addition to chain and cog wheels, the cables, cable housing and shifter can also be in need of replacement or lubrication. Again, I urge you, find and take your bike to a professional bike mechanic; respect and compensate them for their expertise.   Jim Langley 7/5/09 07:23:52 PM Front Der adjusting   I taught bicycle repair at a large university here in town and also at the bike shops I worked at over the years (on the east and west coast). It was my experience that most people can learn to fix most things on their bicycles, including adjusting front and rear derailleurs with just a little knowledge and basic hand tools. That's just one of the reasons bicycles are so wonderful. You don't have to be a genius, have tons of experience or need to buy a bunch of tools. Everything on a bicycle is logical and right there in plain sight. With a little mechanical ability, some curiosity and a bit of stickwithitness, almost anyone can learn to fix and fine-tune their bike. And, it's a lot of fun too. That's not to say that there's anything wrong with letting a pro do the job. That's fine too. Happy bike repairing, Jim   Longinthetooth 7/5/09 09:29:06 PM Bikes are not that complex   I think most cyclists ought to be capable of fully maintaining their own bike. There really isn't anything that complex. Linking 'Professional' to a bike mechanic is really a misnomer. Yes, they are competent, fast, strong, etc. Few do a formal appenticeship, let alone advanced training courses. A reason I prefer Campagnolo, is their approach to maintaining a decent parts catalogue. The performance minded ought to be very conversant with the mechanics. Eg, hub bearings, are sealed the best performers, no, but any idiot can fit a wheel to a frame without having to worry about bearing tension; use ball and cones with the correct tension and get better performance, especially with oil rather than greased bearings. Michael 7/6/09 07:36:06 PM Maintaining bikes   Professional "instruments" like a steel rule marked in inches (for measuring chain stretch) which can be picked up for a few dollars at any hardware store, right? I know people who take their bikes to the shop whenever the slightest thing goes wrong, but I'd be embarrassed to ask for help with such a simple machine, especially since so much information and assistance is available online. Don't bitch here - take down the Park Tools website :-)   Egg 7/2/09 02:27:31 PM Tour de Shrink   Hysterical. LOL. One of the best.   Peter Schindler 7/2/09 02:45:20 PM Thank You   Just wanted you to know how much I enjoy receiving your newsletter every Thursday. Although I have been cycling for 35 years, I still glean something from every newsletter you send. Peter Schindler Los Angeles, Ca.   Jon Peck 7/2/09 03:21:24 PM Coach Fred: moving the cleats back   Moving the cleats back means moving the foot forward, natch. That increases the chance of the shoe overlapping the front wheel. I was suprised last Fall when replacing my ancient Carnac shoes with Specialized that I now have a slight overlap - which I found out about at an inopportune moment, so I suspect for lots of riders there isn't much clearance. And the cleats were in the same place relative to my foot on both.   Fred Matheny 7/2/09 03:28:53 PM overlap   Good point about overlap when moving cleats to the rear. Of course bikes should be designed so that there won't be any overlap even with big feet and rearward cleats (no overlap with fenders seems to be too much to hope for in many cases) but often they aren't. Nearly all my bikes exhibit overlap and I've learned to live with it. One exception--my Specialized Roubaix has plenty of clearance even with my size 45 Specialized BG shoes and cleats shoved all the way back.   Longinthetooth 7/5/09 09:35:35 PM How far back are you saying?   I am not expecting an exact measurement, just trying to get a general idea of just how far forward of the pedal spindle the ball of the foot should go. Are you talking about a couple of mm, or centimetres?   Sasha 7/2/09 03:34:07 PM Proper Hydration   Begins at home, every day. So start every ride properly hydrated. In addition to using insulated bottles, one trick for keeping beverages cold on a hot day is to fill a water bottle half way with water and put it in the freezer at about a 30 degree angle. Once the water is frozen, add your favorite on-bike drink.   Rick / OCRR 7/2/09 03:36:37 PM Beat Heat with Ice Socks   Good suggestions, but you forgot Ice Socks! These little babies saved my life (or at least my day) when the Davis Bike Club handed them out to riders on the Davis Double Century this year. How to: Take a long tube sock, pref. white. Fill almost to the end with ice cubes or crushed ice. Tie ankle end so ice can't escape. Drape over rider's neck. It was 102 climbing Cobb Mountain, 107 on Resurrection, and I survived because of Ice Socks. Pick the first one up at the lunch stop, then at each checkpoint I would give them my old dried up (crusty) Ice Sock and they would trade it for a fresh one! Wonderful! Rick Burneson / OCRR   Dennis 7/2/09 04:17:53 PM torxed off   Jim, great article- I think we should organize a boycott of the torx bolt manufacturers!   Michael 7/6/09 07:46:18 PM Torx bolts   They're better for the manufacturer on the production line, because the tool is less prone to wearing and slipping out when constantly applying high torque to shallow bolt heads. If it discourages customers from replacing parts themselves, that's a bonus :-)   Walt 7/2/09 06:47:41 PM Keep up the good work   Thanks for doing all the good work. Although not a competive rider I do like to ride up to my potential. That may seem like a oximoron as at 74 things are going down hill. The arthritis boys have got me down to a recumbent but I still get my 100 miles a week in most weeks. I probally won't reach a 100,00 but close to 90,000 now. I like the nutrition and techie articles. I am not ready to get articles on the net but maybe some time. Walt   MTBaddict 7/2/09 07:34:32 PM Front Derailleur Fine-Tuning   I'll try your recommended 4mm clearance but Shimano recommends 1 to 3mm for my Ultegra SL group. It hasn't shifted to perfection since I switched to the Ultegra SL compact crankset, so I will try your recommendations for height and angle to see if that might dial it in.   Paul at Island Bicycles 7/2/09 09:23:24 PM Front Derailleur fine-tuning   I'd like to add to Jim's excellent article on f.derail tuning. He left out fine-tuning cable tension on STI road setups for triple front cranks. Here's how: 1. shift to low in back. Shift to middle chainring front. Trim the shift lever (it overshifts when going from 1 to 2 in front)and check the gap between the inside derail cage and the chain. It should clear the chain by maybe a millimeter. If too close, loosen the shift cable. If too gappy, tighten the shift cable. Assuming the derailleur is positioned correctly and the stop screws are correct, your triple crank setup should work perfectly.   Ronny 7/2/09 10:19:09 PM Climbing for Roadies   Hi, I am very much looking forward to the new book on Climbing for Roadies, should be very useful. Keep up the good work. Cheers Ronny.   Fred Matheny 7/3/09 10:06:47 AM Climbing book   Ronny-- The book should be ready in a few weeks. We'll announce its availability in the newsletter. Stay tuned!   Tony F 7/2/09 11:43:15 PM Heat   I like to pop a large ice cube (250ml+) in my water bladder, and slip the bladder into an insulating sleeve. Hey presto, icy cold water for ages. Lots of smaller icecubes would have the same effect. I also carry a water bottle with home mixed sports drink. I bung this in the freezer until it reaches an Icee texture - mainly small ice crystals, and some liquid. The trick is getting the right level of ice crystals, too many and it sticks in the bottle, too few and it warms too quick.   Mike T 7/3/09 07:02:36 AM Power meter :coach Fred   Please keep in mind one can get a power meter from ibike for under 200 bucks. This is a viable alternative for Gary B. and others looking to get into power measurement on a tight budget.   Pete Neb 7/3/09 09:20:47 AM Jim's Tech Talk   First, thanks for your great newsletter! I am not a young...nor a thin rider, but I still ride a good bit (120-150 miles/week) and have learned a lot from and enjoy the newsletter. And it keeps getting better and better! This week (400th edition) is probably the best ever with Jim Langley's piece on fine tuning the front derailleur, something I would usually leave to a mechanic. While there is no shortage of instructions on the web for doing this, finding one this understandable without prior knowledge and experience is fantastic. Please pass on my thanks. Hopefully in some future issue he'll have a similar one on the rear derailleur.   Jim Langley 7/5/09 07:11:18 PM Front Der adjusting   Thanks, Pete - very happy you liked it. I'll take your suggestions and write about rear derailleurs next week. Thanks again, Jim   Carl 7/3/09 01:03:59 PM Re: cleats   Furnature wax as a cleat lube. OK, but if your're an old cyclists you probably still have parafin left over fron the days when we parafinned our chains. Works great to rub on the retaining "lips" of the cleats. Carl   Wade Moore 7/3/09 07:27:08 PM Issue 400 - Defeat the Heat - Dress for Distress   If you want to dress for the heat and sun, try Boure Bicycle Clothing (long time RBR advertiser) who make two sun protection jerseys made for hot weather and loved by folks who want less sun and cooler days on the bike. Experience evaporative cooling while you eliminate the effect of solar gain. Highly rated by many users for the years they have been available, you can see them on the Boure web site: http://boure.com/   Pathfndr 7/4/09 08:27:59 AM Heat and Humidity   When it is hot out I use pint thermos bottles rather than standard water bottles. They are inexpensive ($7-8 at Walmart) They will fit in a standard water bottle cage. They will keep liquids cold a loooooong time. The drawback is I have to stop to get a drink but oh well.   Glen T. 7/4/09 10:53:56 AM Foot angle   I enjoyed your article. I would add that a conscious variation of foot angle can be useful at times. When working harder (and revving faster) on a climb I find a temporary switch to toes-down "feels good" and seems to increase my power. I think it is because it slightly changes the extension of the big upper leg and glute muscles and gives a degree of "freshness". For the same reason, occasional changes of foot angle can bring some relief to muscles during very long rides.   Carl 7/4/09 12:35:04 PM Congradulations   Congradulations on your 400th issue. Great stuff.   Russ 7/4/09 09:18:36 PM Climbing   Many riders climb strongly on the steep part of the hill but fail to up shift and maintain the effort as the hill tops out. You see them lose ground on the false flat. Russ Marx   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail