RBR Newsletter No. 402 07/16/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail This Week's Content Weekly Dispatch:  Coach Fred's "Climbing for Roadies" Coach Fred:  Are You Kidding About Spinning? Classifieds (1 new) Jim's Tech Talk:  Threadless Headset Fix No Problem:  Frame Size Scott's Spin:  Hot Date Try This on Your Next Ride:  Catch a Draft RBR eBookstore:  Top 10 July Bestsellers ______________________________________  RoadBikeRider.com Newsletter Issue No. 402 - 07/16/09:  New Climbing for Roadies 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   If you're watching the Tour de France, you're seeing pro riders climb mountains as fast as some of us pedal on the flats.   How do they do that?   And more to the point, can we elevate our uphill skills to that elite level?   RBR's Coach Fred Matheny has the honest answer:  Highly unlikely.   As most of us already know, there is no magic when dealing with gravity. Pedaling a bike uphill is hard. It takes hard work to improve. There's no getting around that.    But then there's this . . .   If you're willing to do the work and learn the right techniques, you will become a stronger, faster, smarter climber.   Today we introduce a new eBook, Climbing for Roadies -- Coach Fred's guide to becoming the best climber you can be.   It's written with this promise: Regardless of your natural talents, you can climb far better than you ever have.    Climbing for Roadies distils the knowledge and insights Fred has gained in nearly 4 decades of riding in Colorado and other vertical locations. He explains the training and skills necessary for performing at your best in hilly or mountainous terrain. And he does so with the practical, doable approach found in all of his RBR eBooks and eArticles.   As a cycling writer, racer and coach, Fred has ridden with and learned from many fine climbers. He's studied their training, their position on the bike, their equipment, their shifting techniques, their tactics, how they eat and drink in hilly terrain . . . all the factors that elevate their talent on hills.   All that information is loaded into Climbing for Roadies, making it the most comprehensive guide to road bike climbing you can own.   This eBook's teachings are vital for racing success, but it's certainly not for racers only. All of the wisdom provided will help recreational cyclists who want to maximize their ability during group rides, tours, centuries and other events that include hilly roads.   And because what goes up must come down, Coach Fred devotes a comprehensive chapter to fast-but-safe descending.   Climbing for Roadies is an eBook with 119 pages, 29 photos and a file size of 2.57 MB. Please click http://www.roadbikerider.com/cfr_page.htm to see the detailed table of contents and read these 4 excerpts: Climbing's Mental Challenge Foot Position When Climbing Efficiency on Hilly Courses Make Fear Disappear on Descents Order this new eBook today and download it instantly from your RBR account. Then with Coach Fred's expert "how to" guidance you can be on your way to climbing at your maximum potential.   Comment ______________________________________   How to Have Legs Like Lance   After a pulmonary embolism, RBR's Ed Pavelka was advised to wear compression stockings to help prevent another blood clot.   "Yeah, right," he thought, "over my dead body."   It didn't quite come to that. Ed got the socks and wore them a couple of times but didn't care to look like the invalid he was.   It didn't help when his wife, a nurse of all things, called them "old man socks."   But today Ed has on his knee-high pair. He decided that if they're good enough for Lance Armstrong, they're good enough for him.   Lance is wearing compression stockings while off the bike during the Tour. It's a way to promote recovery and guard against deep vein thrombosis (DVT) -- which can cause a dangerous blood clot -- while he's sitting on the team bus during transfers between stages.   Ed went digging through the dresser for his stockings after watching Lance's video with Robin Williams at http://tinyurl.com/m6q39f. It's funny and Lance doesn't mind showing off his hosiery despite Williams' ribbing. Lance is seen with covered legs in other videos but this is the first time he's explained what's going on.   Compression stockings have several benefits besides soothing tired, aching legs and reducing swelling. Medically, they are used to treat varicose veins, venous insufficiency and lymphedema, among other maladies. And then there's that DVT thing.   The stockings contain elastic or rubber and work by squeezing tightest at the ankle and less so towards the knee. This compression and the natural pumping motion of the calves helps blood and lymph fluid circulate through the legs.   Not a bad deal for simply tugging on a pair of stockings. They come in a range of colors for men and look like regular dress socks under long pants. There are sheer versions and pantyhose styles for women.   Ed's socks came from Jobst and cost about $40. They can be bought in "support" pressures over the counter at pharmacies and online. Compression stockings are a true medical product, such that a physician can write a prescription for tighter versions that are custom fitted.   Comment ______________________________________   Ride Food for Hard Times?   RBR reader Mike P. is among the growing number of people unemployed or underemployed. That's not stopping him from riding but it is forcing him to consider the cost of sports nutrition.   "I'd bet there are lots of cyclists who fall into the same category as I do, that of not being able to justify spending >$1 per pop for energy bars and gels, especially when three or more can be needed for long rides," Mike writes.   So he wonders about on-road replacements for the commercial products.   "Is GORP still a viable alternative? What else can one put together for pennies as opposed to dollars?   "I'm happy buying dry Gatorade mix from Wal-Mart -- $8.80 makes 6 gallons -- but I wonder if there's something one could make that works as well for less coin. Gels are probably the toughest to replicate, but I'd love to know if anyone has, and how well they work."   How about it, roadies? If you've fashioned inexpensive-but-effective replacements for commercial bars, gels or drinks, please let Mike and everyone know by posting the info on RBR's Cycling Commentary page. Thanks!   [Ed note:  Wow, great response! See 57 recommendations in the Comments section of this newsletter.] ______________________________________   Overheard: "I see more and more people coming into my store with an iPhone, and they are checking my prices online before buying. That's coming and you can't worry about it." -- Howard Larlee of Orange Cycle in Orlando, noting the advent of apps that scan barcodes for up-to-the minute prices. ______________________________________ Speaking of climbing this week, 2 books can take you on routes that include many major ascents in the U.S. The author is John Summerson, an exercise physiologist at Wake Forest University in North Carolina. His first book, "The Complete Guide to Climbing (By Bike)," includes about 150 climbs throughout the country. His latest, "The Complete Guide to Climbing (By Bike) in the Southeast," focuses on the most challenging climbs in that area. Both books are self-published and available at amazon.com. An article about Summerson and his climbing fetish appears at http://tinyurl.com/necekm   Ride more to lose less. Aerobic capacity is a measure of your ability to use oxygen to do "work" in all facets of life, including riding your bike. If your body can process more oxygen than that of another person, usually you will be able to ride faster and longer. Makes sense, and now numbers have been put to it by Dr. Jerome Fleg, a cardiologist at the National Heart, Lung, and Blood Institute. He tested 800 men and women over several years and found that the older they became the faster they lost aerobic capacity (Circulation, July 26, 2005). Subjects lost 3-6% per decade in their 20s and 30s, rising to 20% in their 70s, and men lost faster than women. Now here's the good news: The study showed that a consistent exercise program can increase aerobic capacity by up to 25%, which would give older people the same value expected in people 20 years younger. Ride regularly!  (Info from Dr. Gabe Mirkin via his free e-zine available at http://www.drmirkin.com)   Through the first 9 days of the Tour de France, Versus viewer numbers are up 83% from last year, according to a report at globeinvestor.com. The surge is attributed to Lance Armstrong's return (he's in third place, 8 seconds out of the lead). In addition, traffic on Versus.com has soared 131% and the website has generated 6 million video views compared with 6.5 million for the entire 2008 Tour. Versus, which was rebranded from Outdoor Life Network (OLN) almost 3 years ago, is carried in 75.1 million U.S. households. Stages are being shown live each morning followed by replays and then a nightly recap at 8 p.m. ET. The race ends on July 26.   Tour fans: Read about the pasta, porridge and other foods the riders consume before, during and after stages to pack in as many as 8,000-10,000 calories per day. Story at http://tinyurl.com/m58n78. Also, read about the Versus broadcasting team of Phil Liggett and Paul Sherwen, who are now calling their 24th Tour in their inimitable style. Interesting details about their lives and relationship are at http://tinyurl.com/mdtosl    Old inner tubes are welcomed for recycling by http://www.cycle-dog.com. The small company uses tubes to make attractive dog collars and leashes. Just think -- Fido may develop a respect for cyclists instead of treating us like lunch. Cycle Dog, based in bike-friendly Portland, Oregon, invites individuals and shops to send expired tubes so the rubber doesn't end up in landfills. All sizes are accepted.   German inventor has created an electric bike that can quickly reach 50 mph (80 kph) on a flat road. Actually, the thing looks more like a small motorcycle but it has a crankset and must be pedaled to move. Once the crank is turning, the motor amplifies the rider's effort by a factor of 50, giving the bike impressive acceleration along with top-end speed. It's an encouraging concept because this performance requires some exercise. Downside: the prototype costs about $40,000. See the E-Rockit in action at http://tinyurl.com/lpf8gs  Now 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   What's your first thought when a hard hill looms?    We give you 8 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   Are You Kidding About Spinning?   Q:  Spinning up hills -- this is a concept that is foreign to me and I cannot understand how people can do it. I am no slouch on the hills for someone who is not ideally suited to them in size or age, but when I read about training routines with hill repeats that call for cadences of 70 rpm or more I just don't understand how mere mortals can keep that up. I like my 53/39-tooth chainrings and can bounce along out of the saddle on most long climbs with a 39x21 gear combination. But anything more than 60 rpm just isn't happening and I will usually average around 50 rpm.   So is it possible that my body physiology does not suit spinning on hills? Or am I stubborn to ignore a compact crank or granny gears on the cassette? -- Malcolm   Coach Fred Matheny Replies:  A high cadence on climbs has distinct advantages. It helps you go faster because you're dividing the work into smaller bits. Instead of one mighty push of the leg to go a certain distance in a big gear, you may turn the crank 1 1/2 or even 2 times in a lower gear but with significantly less resistance.   I discuss this in detail in my new eBook, Climbing for Roadies. But here's the bottom line: Climbing in a lower gear at a higher cadence spares leg muscles and transfers the work to the cardiovascular system. While leg muscles fatigue quickly, heart muscle doesn't. So once you get accustomed to the fast movement and the deep breathing, you'll climb faster and be able to do it longer.   Lance Armstrong is the classic example. He went from a low-cadence climber in the early years of his career -- for instance in 1993, when he won the road world championship -- to a fast-cadence climber during the years he won his 7 Tours. He accomplished this with relatively lower gear selection and lots of practice so he could spin efficiently.   It seems pretty obvious, Malcolm, that you are over-geared for your power production. Look at it this way:   If Lance can put out almost 7 watts per kilogram of body weight for 30 minutes, he could climb a tough hill at 100 rpm in your gear of 39x21. But if you can generate only 3.5 watts per kilogram (typical of good recreational riders), you will need a much lower gear to keep cadence around 100.   Your bike's gearing should be determined by pedaling cadence on climbs, not for any other reason.   So my advice is to consider installing a compact crankset with 50/34-tooth chainrings and a 12-27 or 11-28 cassette. Or maybe even a triple crank that provides a 30x27 or 28 low gear if your climbs are steep as well as long.   This is where many recreational riders have problems. Their egos won't let them use low gears like these, so they plod up hills straining on every pedal stroke, making hills harder than they need to be and risking knee injury. If they'd use appropriate gearing, they'd go faster and have more fun.   Here's my basic advice for roadies: Choose gears that let you pedal at least 80 rpm on the typical climbs you ride. Sure, a steep pitch may drop you to 70 rpm for a short time and that's OK. But if you're geared to spin I bet you'll go faster and become a better climber.   Comment    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 1,000 miles - 94,000 feet - 12 days riding! Ride across the French Pyrenees coast to coast and back. Epic cycling, history, beauty. http://www.lostendetours.com ______________________________________   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 ______________________________________   Order Your "3 Feet Please" Jersey Today! Send A Direct Message To Motorists. It May Save Your Life. Free Shipping. http://www.3FeetPlease.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   Threadless Headset Fix   Most quality road bikes made in the last 10 years have threadless headsets.   That's a good thing, unless they develop an annoying habit of loosening. How can you tell? By the rattle or clunk from the front of the bike when you ride over bumps.   Usually the fix is as simple as loosening the stem bolts, tightening the top bolt to remove the play in the headset, and retightening the stem bolts. But what if you do this and the headset still clunks? It's a common situation, so I want to tell you how to deal with it.   All you need is a 4- or 5-mm Allen wrench and a plastic mallet. You may also want a torque wrench to correctly tighten the stem bolts and avoid possible damage to the carbon steerer tube (if your fork has one).   Tip:  If your stem has 4-mm bolts, a nifty $20 tool is Ritchey's Torque Key. This trick tightener is set to hit the right 5 Nm torque every time so it's perfect for the job.   The reason you can't successfully remove the play in the headset is usually that the compression plug has loosened and moved up inside the steerer tube against the top cap. The top bolt threads into this plug and can't apply pressure to remove play if the plug has bottomed out. You need to move the plug back into place and tighten it.   Procedure   (1) Remove the stem.  Unscrew the top bolt to remove it and the stem cap. Then loosen the stem bolts until the stem can be lifted off. Remember, when removing parts lay them in order. Sometimes there are spacers above or below the stem. You want everything to go back the way it was.   You can usually hang the handlebar/stem over the frame's top tube while you operate on the fork. Be careful not to let the bar flip or rotate and twist the cables.   (2) Reset the plug.  In most cases, because the plug has moved up, it's already slightly loose and you just need to tap it down into the fork's steerer tube and tighten it.   Some plugs have a lip that's designed to sit on top of the steerer. When this type has moved there will be a space. Other plugs are designed to sit just below the top of the steerer. When this type moves it becomes flush with the top or even a little higher.   The lip plugs are easy to reset. Use a plastic mallet (or block of wood) and tap them until they rest against the top of the steerer.   For the others, look inside the plug. It will have hex-shaped holes (usually 2) to receive Allen wrenches. Put a wrench into the plug and tap the end to knock it down about 4 mm from the top of the steerer.   (3) Tighten the plug.  Most have 2 parts and are tightened with the inside Allen bolt. Doing so raises the bottom part, which spreads the body of the plug to jam it in place, letting you make effective headset adjustments again.   Tip: For more detail, try the website of the company that made your fork.   (4) Adjust the headset and re-install the stem.  Adjust the headset as described above in the third paragraph. Then align the handlebar with the tips of the fork and tighten the stem bolts, realizing that when you do the stem might rotate slightly. If this happens, you need to "cheat" the stem slightly to one side so tightening moves it straight.   It's best to tighten one bolt a little and then the other, back and forth so you bring them up to torque evenly and avoid damaging a carbon steerer. The correct torque feels pretty tight if you're using a small Allen wrench. You definitely don't want to overtighten. If you don't have a torque wrench you could stop by the local shop for the final tightening to 5 Nm (Newton meters) after you've made the bolts snug.   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 5,663.)   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!   Frame Size What's the matter?  You're shopping for a new road bike or frame. Deciding the correct size has you stumped. Some bikes still have the traditional frame design with a horizontal top tube. But a majority of models on the shop floor have sloping top tubes, and these are offered in only 3 or 4 sizes. They don't correspond to formulas for determining frame size.   Here's help:  A bike's size is more important when it has a conventional diamond frame with a horizontal top tube. This makes stand-over height more crucial than with a downward sloping top tube. When all bikes had quill stems and threaded steerer tubes, seat tubes had to be fairly long in order to get the handlebar high enough in relation to the saddle.   Use these 3 tips to select the frame size that's right: For a standard diamond frame, the size is important although a centimeter one way or the other shouldn't matter. The difference can be taken up with the seatpost, by cutting the fork's threadless steerer tube to the correct length, and by choosing a stem that angles upward, downward or is level. Note:  There are various ways to calculate correct frame size. Here's one: Measure your inseam from crotch to floor with bare feet 6 inches (15 cm) apart, then multiply by 0.68. The answer will approximate your correct seat tube length, measured from the center of the crank axle to the center of the top-tube/seat-tube intersection. As a double check, this should produce 4-5 inches (10-13 cm) of exposed seatpost when your saddle height is correct. When the crankarms are horizontal, the top tube should be right between your knees when you squeeze them together. For a sloping-top-tube frame (often called a "compact" frame), seat tube length is all but meaningless. What's important is the effective top tube length so you can obtain the proper reach to the handlebar. Then it's a matter of installing a seatpost and stem of the appropriate lengths.   Get an expert opinion. The best way to ensure you're getting a bike of the correct size is to have a pro fit. Full-service bike shops can do this for you, as can cycling coaches. Many shops use tried-and-true commercial fit systems that have proven to work well for most riders. Tweaking is accepted and even expected following a fit that puts you on the right-size frame and into a good, basic position. 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   Hot Date   For some reason, I haven't managed to meet my soul mate by hanging out in bike shops or going on group rides with a male/female ratio of 50 to 1.   So I decided to try online dating.   First you have to fill out a profile of yourself. I went with the usual: "My hobbies include long walks in the rain, cozy evenings by the fire, polishing my Ferrari, and perfecting a miracle cancer drug." In the interest of full disclosure, I added something about owning a bike or 2. Or 7.   Big mistake.   "So," said one woman who called in response to my online profile, "are you one of those long-distance cyclists?"   "Not really," I replied. "I ride several days a week, but I'm not into doing big miles."   "I just wondered," she said, "because my ex-husband was one of those long-distance cyclists."   "Ah," I said. "Say, I see in your profile that you live in Hickton. That's a pretty area."   "You're familiar with it?" she asked.   "Yup," I said. "I've ridden around there quite a bit."   "Lots of cyclists use those roads," she replied. "They're always getting in the way when I'm driving. It's kind of annoying."   "Yes, some riders can be inconsiderate . . ."   "I mean, it's actually very annoying."   "Well, uh, I'll pass the word for them to be more careful. Anyhoo, would you be interested in going for a long walk in the . . . Hello? Anybody there?"   Shoot. I didn't even get to ask how she feels about guys who shave their legs.   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   Newest Content on RBR's Premium Site   Note:  Members can find the links to this exclusive content on the What's New? page after logging on. In What's On, Ed Pavelka writes a mini review of heart rate gel as he tries to stop bogus max HR spikes during rides. In "The French Disaffection," Les Woodland looks at why Armstrong ain't no LeMond in the hearts of French cycling fans. In Matheny's Musings, Coach Fred parks his ferrous frames after 37 years and tells what it's like when "A Metal Man Goes Carbon." We welcome you to join the Premium Site for access to these articles and 265 web pages of exclusive road cycling advice, information and entertainment. Just $24.99 per year for 24/7 access, including 3 bonus eBooks and a 15% discount on all products in the RBR 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   Catch a Draft   Let's do a refresher on a primary skill in cycling: drafting. The advantage of riding close behind another cyclist is great and the danger is minimal when you use the right technique.   The best way to learn is to pair up with an experienced rider. So if you're an old hand, help a newcomer learn. If you're a newbie, find a vet who's willing to help.   In this example, we'll assume you're the rookie. Here's the drill:   Ride at a moderate pace on a flat, low-traffic road. Put your front wheel about 3 feet (1 m) behind your guru's rear wheel. As you feel comfortable, get a bit closer -- 2 feet, then 18 inches (46 cm).   Notice how the draft is stronger when you're closer. Feel how the slipstream moves slightly to the side in a crosswind. Protection increases to the right of your partner's wheel when the wind is from the left, and vice versa.   Good drafting depends on smooth, even pedaling. If you pedal and coast, pedal and coast, you'll find yourself getting too close to your partner or too far back. Keep the crank turning and use slightly more or less pedaling force to maintain a constant gap.   Next, practice rotating the lead, using this technique: The front rider checks over her shoulder for traffic, wiggles her elbow as a signal, drifts a couple of feet to one side (into the crosswind or determined by road conditions or traffic) and slows slightly by soft-pedaling.   You take the lead not by accelerating but by keeping your speed constant as your partner slows. Pedaling will feel a bit harder because you're bucking the wind. Glance at your cyclecomputer to make sure your speed stays steady.   Stay close as you pass each other while rotating the lead. The closer your shoulders are, the less wind each of you will be pushing and the narrower your combined width. That's important so motorists can deal safely with your presence.   When you're the person dropping back, begin accelerating slightly when your front wheel is beside your partner's rear wheel. Then you can slip in behind before a gap opens. Comment   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:  July eBook Bestsellers   1.  Power to the Pedals (eArticle) -- a 12-week, 1-hour-per-workout power-building cycling program by Coach Fred Matheny   2.  Swift Endurance (eArticle) -- Coach Fred Matheny's "you can" training program for going the distance faster   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.  Bike Fit -- new 4th edition of Dr. Arnie Baker's illustrated guide to bike selection, setup and riding position for road and MTB   5.  Finding the Perfect Bicycle Seat, 2nd Edition -- how to choose the safest, most comfortable saddle for your anatomy (men & women)   6.  Fred Matheny's Complete Book of Road Bike Training -- SAVE! The Coach's 4 training eBooks all under one cover   7.  101 Cycling Workouts -- never get bored or stuck in a training rut on the bike, crosstraining or weight training, by Coach David Ertl   8.  Supercharge Your Training -- special workouts that take you to the next level as the season progresses, by Coach Fred Matheny   9.  Andy Pruitt's Medical Guide for Cyclists -- the original manual for professional bike fit, injury diagnosis & treatment by Andy Pruitt, Ed.D.   10.  Coach Fred's Solutions to 150 Road Cycling Challenges -- a comprehensive head start to getting good fast by avoiding beginner mistakes    Find these helpful "how to" cycling publications, and 35 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. 402 on Thursday, July 16. 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.   AlanM 7/16/09 07:38:44 AM No kidding about spinning   I couldn't agree more! For a few years now, I've been doing drivetrain conversions for aging boomers who love to dance up hills. Most of us started out with 53/39 doubles, and a triple conversion is expensive. Instead, I install a MTB cassette (11-32 or 11-34) along with a long-cage derailleur (typically Shimano XT). Works like a charm, and every single customer loves it. The only downside is the greater step between adjacent gears, which is no harder to learn to accomodate than the big jump between rings on a compact setup. ...alan   Joe 7/16/09 09:49:13 AM Yes, MTB cogs!   I switched to a 12X34 cogset too for some hilly rides in southwest Wisconsin, it really helps being able to spin up those steep nut busting climbs. I thought I'd add...it works like a charm on shimano 9 speed systems, it won't work on 10 speed. Next year we might be able to use SRAM 10 speed road shifters and the 10 speed XX mountain bike cassette and derailleur when the XX stuff comes out.   Scott 7/20/09 12:40:51 PM no kidding about spinning   Hi Alanm I have a 50/34 with a 12/27 on the back. What components do I need to change to the 9 spd 11/34 on the bacck   AlanM 7/16/09 07:46:18 AM Threadless Headset Fix   An important last step I always emphasize, especially for home mechanics, is to safety test the stem. 5 Nm of torque on the stem bolts is common on new stems these days, yet there are lots of inexpensive and older bikes out there that require a higher torque setting. I advise home mechanics to start at 5 Nm (roughly 45 in-lb) of torque. Then put the bike on the ground, stand in front of the bike with the front wheel clamped between the knees, and torque on the handlebars to try and twist the stem. If it moves, then loosen the stem bolts, recenter, and torque the stem bolts up to 50 in-lb. Then repeat, adding torque in 5 in-lb increments until the stem is secure. ...alan   Jim Langley 7/16/09 02:13:04 PM Threadless Headset Fix   Good tip, Alan, but I was talking about modern threadless headsets with carbon steerers usually. On these, you never want to twist the stem except gently. If you twist it enough to move it, you can score/cut and damage your steerer seriously. Carbon parts need to be fit together carefully, tightened and gently checked by applying pressure to make sure they don't move but never so much that you risk moving the part. If torqued to the recommended tension, they shouldn't move. But, for steel steerers, the "twist" test is okay. Thanks!   John Schubert, Limeport.org 7/16/09 06:03:50 PM And this says what about carbon steerer tubes?   I agree with both Alan and Jim and submit that this is an excellent reason to avoid a carbon fiber steerer. It makes maintenance more difficult, and turns a simple fall, or even a bump while putting your bike into a car, into a fingernail-biting "can I ride this bike safely" moment of agony. I have a basement full of ancient, lightweight, fast and easy to repair bikes. Some modern innovations, like the threadless headset, are improvements. Others, like the misuse of carbon fiber in places where it doesn't belong, are expen$ive steps backwards. John Schubert Limeport.org   Mark 7/16/09 08:28:25 AM Coach Fred Spinning Up Hills   Just read what you said about spinning up climbs. Good stuff. A follow-up: When riding/training by myself, I still plod up the hills (unless doing repeats) in a low cadence. But when in a race or with a fast group, I can/do keep my cadence higher (depending on steepness of said hill). Probably due to motivation, I would guess. I am lazy after all :-D Just wondering if you would comment about this scenario.   Fred Matheny 7/16/09 10:48:27 AM plod versus spin   I think it depends on your goals for the ride. If you're doing intervals and racing with a high cadence, there's nothing wrong with taking a more leisurely approach during easy rides. That said, I think that some riders who learn to spin in competitive situations come to prefer a faster cadence on easier days too.   Doug Guth 7/16/09 09:24:48 AM Ride Food for Hard Times?   Keeping in mind the good advice of “using what works for you”, I have found that the Wal-Mart powdered Gatorade and Strawberry Fig Bars and Pop Tarts work well for me on my unsupported century rides. It is hot here in Upstate South Carolina and I can easily go through 9 to 11 bottles of Gatorade during a 7-hour hilly century. I can keep 3-bottles worth of Gatorade powder in a Gel-Flask and two flasks easily fit in a jersey pocket. Strawberry Fig Bars taste way better to me than most commercial energy bars on a long ride. The “Science” behind some of the energy bars is dubious anyway. Your body needs energy, hydration, and electrolytes during a ride and not much snake oil. :o) Happy Riding! Doug   Paul 7/17/09 12:12:27 PM years of energy   I got tired of paying top dollar for specialty sports mixtures a few years back. A lot of them are Maltodextrin based so I bought a 60 lbs bag of Maltodextrin for $45. It lasted me 2 6000 mile years. For longer rides (5 hrs+ you can even mix in a little soy protein (admittedly the soy changes the taste a bit to the negative). If you went in with a couple of buddies it would split up the initial investment.   Aaro 7/16/09 09:30:19 AM cheap energy food   Many stores have bulk items that are very good. Fig bars come to mind as a low to non fat energy boost easily digested and carried. Some dried fruit, but you can't eat too much of that. I like to put bananas in the fridge overnight, wrapped in a plastic store bag to help keep them yellow, then take on the bike. In summer they are only good for about an hour before they taste like baby food. Perfect bike food. Bagels are great, and you can get them with raisins or berries, sometimes with nuts, or you can build little sandwiches adding cheese and jam-cut into quarters they make great, cheap on bike food.   ozseppo 7/16/09 09:30:33 AM gel replacement   Get a bottle of Agave Nectar, at Trader Joe's, for $2.99. Use Emergen-C's Electro-Mix, $7.99 for 30, at Henry's, in your water. I get up at 5am, walk the dog for 45 min, agave up, go for a ride, go to work, walk 9 miles delivering mail, drinking my Electro Mix, and even after a bloody hot day, like today, I'll have the energy to go surfing. Tough life in San Diego!   Dave 7/16/09 09:40:45 AM DIY Energy Gel Tart   I ordered a gallon of plain rice syrup (not brown rice syrup, which is sweeter than plain) for $30 at Suzanne's Specialties. One tablespoonful equals 60 calories and a GU flask holds 8 tbsp, so you can carry 480 calories of slow-release complex carbs. Ingesting it unflavored is not very exciting, so I developed the following flavoring strategy. First, purchase unsweetened Kool Aid packets, bargain priced at 4 for $1. The recipe: 1 tbsp hot water 1 Kool Aid flavor packet 1/8 tsp kosher or pickling salt 1 cup rice syrup Combine hot water, Kool Aid and salt in a measuring cup. Stir to dissolve. Nuke it for 10 seconds if it needs help. Fill the measuring cup to the 1-cup line with the rice syrup and mix well. This fills 2 GU flasks. This formula is on the tart side, so if you prefer your gel a little sweeter try the next recipe.   Dave 7/16/09 09:41:58 AM DIY Energy Gel Sweet   If you prefer your gel a little sweeter, try this recipe, which fills 4 flasks: 2 tbsp hot water 1 Kool Aid flavor packet 1/4 tsp kosher or pickling salt 2 cups plain rice syrup   Dave 7/16/09 09:43:37 AM DIY Gatorade   You won't believe how close this sports drink recipe is to a commercial product. It has 110 mg of sodium and 38 mg of potassium per 8-oz. serving. Cost is only about 30 cents per half gallon. Compare that to $3 for Gatorade! You can adjust the sweetness to taste. 1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts 8 tablespoons sugar 3/8 teaspoon of salt 1/8 teaspoon salt substitute that contains potassium chloride 2 quarts of water   K in Iowa 7/16/09 09:55:33 AM Opps!   Well, what's it like trying to ask your ex-wife out on a date??? hehe   Steve J 7/16/09 10:04:27 AM Cheap energy drink or gel.   Besides a bunch of expensive trace elements in very small quantities, many drinks and gels are primarily maltodextrin and protein powder. Get a 50 lb bag of maltodextrin from a bulk dealer such as www.grainprocessing.com for around $55 including shipping. Get bulk soy protein powder, 10 lbs for $75 including shipping from www.bestlifeint.com. Mix 5 to 1 maltodextrin to soy powder. Use about 4 heaping tablespoons and add a pinch of table salt and one potassium pill or a pinch of potassium chloride "salt" per large water bottle. For a gel, mix half a cup with enough water to make it gel-like ad put it in a gel container. Add a little vanilla extract, apple juice, or whatever to flavor it if you so desire. For $130, you should get at least 400 bottles at about 33 cents per bottle.   John B 7/16/09 10:18:38 AM home-made sprts nutrition   Joe Friel has recipes for this kind of thing on his website.   neo 7/16/09 10:33:04 AM Ride Food for Hard Times?   Power gels is quite easy to replicate. It's called honey.   GT 7/16/09 10:33:33 AM gels   I make a "gel" by brewing up an espresso and then disolving 1 tsp of salt, 1 cup of honey and 1 tablespoon of molasses into it. If it is too thin I add a regular gel. The molasses provides potassium. To vary the flavor I add peppermint and/or vanilla. It is somewhat thinner, but much more palatable than regular cloyingly sweet gels. Experiment..good luck....by the way the basic honey-molasses mix I found from a website, where th e guy actually looked at what was in gels and tried to replicate nutrition.   Ira B 7/16/09 10:41:56 AM Homemade Energy Bars   This recipe appeared in Bicycling magazine quite a few years ago. It's a good alternative to buying energy bars- these are cheap, easy to make, don't melt in hot weather, and actually taste pretty good. 24 dried figs 1/3 cup honey 4 Tbsp orange juice 2 Tbsp lemon juice 2 1/2 cups unbleached flour 1/2 tsp baking soda 1/4 tsp baking powder 1 Tbsp canola oil 1/4 cup dark corn syrup 2 egg whites 1 cup oat bran (I use rolled oats) Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients separately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator.   Dallas Tri Girl 7/16/09 10:58:09 AM Scott - I'll be your hot date!   I can sympathize with your plight. As a girl, it's gets too expensive to spend large amounts of time "hanging out" in bike shops. And forget meeting anyone on a group ride - or local hammerfests. The cute guys are normally up front driving the pace mercilessly while the girls are dropped off the back, gasping for air, and in no state to carry on a conversation. I tried on-line dating too for awhile - waste of time. I'd love to check out your profile. If you're ever in the Dallas area, look me up! By any chance, do you have a tandem??? Maybe you can do a story about having a "blind date tandem stoker".   Scott 7/17/09 08:07:05 PM Date   Thanks for writing. Best offer I've had in a long time. If I'm ever in Dallas, I'll look you up. Ditto if you ever get to Santa Cruz, CA. I do have a tandem. Hmm, maybe your stoker blind date idea would make a good column. Thanks for the suggestion. Keep reading RBR and soon you'll be the one in the front, impressing all the cute guys.   RoadridingAnn 7/19/09 10:12:20 PM Long distance on line dating   Oh yeah, I love the guys my on line personal ad attracts. First we must distinguish between long distance bike riding and motorcycle riding. Harleys are cool but just not my thing. Then there are the guys who tell me "they bike" once they take their bike down from the rafters, pump the tires, clean the spider webs off, they will be ready to glide along the local bike path with me. . . um, I think I need to start hanging out at the LBS!   L. Shumway 7/16/09 11:01:45 AM Theadless Headset Fix   I have found that when my headset is torqued to spec., It takes all my hand strength to barely rotate the stem spacers. I use this method to periodically check for correct compression. When the contact surface of the top compression ring becomes rounded, it needs to be replaced. FSA makes their ring with an integral verticle sleeve that fits down inside the top bearing inner race, which reduces rocking/wearing of the top compression ring significantly.   Jim Langley 7/16/09 02:42:21 PM Threadless Headset Fix   Thanks for the great tips!   Jim 7/16/09 11:01:59 AM energy food alternatives   I guess I have been riding long enough to remember the days before powerbars and gatorade. We got by with bagels, snickers, de-fizzed cola, lemondade, PB&J...gosh about anything in a TdF musette bag.   Andy 7/20/09 09:00:39 PM PB & J !!!!!!!!   Best ride food there is!   John 7/16/09 11:15:50 AM Cheap energy bar   There is an episode of Good Eats where Alton Brown makes some energy bars. I've never tried them myself, but they're probably worth a look. http://www.foodnetwork.com/good-eats/power-trip/index.html   Bruce in Nor-Cal 7/16/09 11:46:12 AM Bikes Gearing   I use a Mt Bike cog set (11-32) with a triple crank set (56, 48, 32 “it works fine”) and I still can’t keep the RPM up for a long duration. So my speed up hills drops dramatically after a while.   Doug 7/16/09 11:48:02 AM Cheap Energy Bars   Try Aussie Bites by Universal Bakery. I get them at Costco for about $9.50 for 32 bites. They have about 130 calories per bite (actually it takes about two bites to eat one) and they are filled with lots of good stuff and taste better then any bar I've tried.   Mike P. 7/16/09 12:01:44 PM Nutrition thanks   Just wanted to thank Ed for putting my "inexpensive nutrition" request into this week's newsletter, and to thank as well the many excellent suggestions put forth (so far) by my fellow readers. You guys (and gals) are the best! Keep 'em coming!   Mike P. 7/16/09 12:07:15 PM Better grammar   Being that Coach Fred the ex-English teacher might be reading this, I should have said, "and to thank as well my fellow readers for the many excellent suggestions put forth (so far)." We unemployed clearly have too much time on our hands!   Fred Matheny 7/16/09 01:12:56 PM grammar? what grammar?   One of the perks of being a retired English teacher: I don't have to worry about grammar and spelling in everything I read!   Rush Carter 7/16/09 12:08:36 PM Cheap - Inexpensive Bars   I've always liked the Hudson Bay Breads. I first used these canoeing with boy scouts and have found that they are easier to eat than normal bar food... They are also very cheap. I make them and then pack in zip locks in the freezer and they grab a bag per ride. http://www.holry.org/essays/baybread.htm l http://www.boyscouttrail.com/content/recipe/recipe-1380.asp  Rush Carter CS West Bikes rush@cswestbikes.com   Douglas Fox 7/16/09 12:13:20 PM Inexpensive Drink Substitute   Very simply, diluted orange juice (1:1 with water) is a great substitute for energy drinks. Full strength, OJ is too tough on the stomach when riding, but diluted works just fine.   Mitch 7/16/09 12:23:02 PM Replacement Gel   Here's a link to Dirt Rag Mag's gel recipe using honey and molasses. Works pretty good, but takes a while to get used to the overt sweet taste. http://www.dirtragmag.com/web/article.php?ID=422&category=web_only   Ciaran 7/16/09 12:29:14 PM Cheap energy   Taking the idea of the powerbar ride shots. Buy a box of jelly and put the cubes in your pocket. Its really cheap, easy enough to eat on the move and they are really concentrated.   William 7/16/09 12:30:23 PM Ridng on a budget   High sugar fruits (peaches, grapes, banana) are as good as any gel. Small sandwiches (I like PBJ) are a terrific sub for the energy bars. A solid meal before the ride usually will be all one needs for rides <50 mi   Ron 7/16/09 12:31:14 PM goo cheap   sweetened condensed milk, add electolytes and coolade for flavor.   Zecutive 7/16/09 12:36:07 PM Home Made Electrolite Energy Gel   I started making this in order to have a blend that gives me a gram on electrolites per hour without having an electrolyte supplement while on the bike. I am a heavy salt sweater and used to suffer from muscle cramps after 50 to 70 miles of hard effort. The electrolytes have given some relief front he cramping problem and saves me money to boot. I make this for about 30 cents per oz: 1/2 Cup Apple Juice Concentrate (from frozen) 1 Cup Maltodextrin 1/4 teaspoon citic acid 1/4 teaspoon Morton Lite Salt 1/4 teaspoon of Cinnamon Heat apple juice concentrate to boiling. Slowly stir in Matodextrin so that it desolves without creating clumps. Stir in citric and salt. I make large batches and put in water bottles and keep in the refrigerator until use. When I am ready to ride I squeeze it into gel flasks. Other flavoring can be used. I like the apple juice for the fructose it contributes and the flavor. I have heard of using Tang for an orange flavoring but have not tried it.   Russ 7/16/09 12:49:42 PM RIDE FOOD FOR HARD TIME   What I was told by a local racer in our club was to bring along small boxes or a bagie of Raisons. I like the small boxes of Sun Maid Raisons. I stick them in my Jersey pockets.   Chuckster 7/16/09 01:07:14 PM spinning up hills   Coach I ride with a triple crank set(I'm old,fat and not proud).I never use the smaller chain ring for training thinking that I was strengthening my legs at the expense of increased cadance. Would you recommend trashing that idea and use the lower ring to increase cadance and speed while climbling?   Fred Matheny 7/16/09 01:15:57 PM small ring   Yes--try the small ring and spin up the climbs you formerly rode in the middle ring at a lower cadence. I bet you'll enjoy the climbing more and you'll probably go at least as fast once you learn to spin effectively. There's a place for lower cadence climbing in some training programs [to build power] but spinning is usually a better way to climb.   Adolfo Edgar 7/16/09 01:33:52 PM Ride Food for Hard Times   I have been replacing gels with dried figs that I wash down with Gatorade prepared from the dry mix. Figs have a natural high sugar content for energy and provide other health benefits as well. They do require some chewing, which can take some time getting used to.   DH 7/16/09 01:34:21 PM threadless headset tightening   ok advice for metal steereer tubes. NOT appropriate for Carbon, you should be using an expansion plug and proceeding cautiously if you have any fit issues.   Charles Breer, St Paul, MN 7/16/09 02:04:25 PM Cheap energy food   For many years, I have made PB&J sandwiches, using whole-wheat dinner rolls from our local Great Harvest bakery. I checked the nutritional content of the rolls, peanut butter and jelly and calculated that the calorie content is about the same as a Clif bar. I also worked out the cost to be about 30 cents each. The other benefit is that it is real food. I even took some to PBP for good measure, though I used Nutella, purchased in France, which is even better!   "Ole" 7/16/09 02:09:52 PM Coach Fred...MTB cassete or triple Hi Fred...In regards to what you said in todays RBR...... "So my advice is to consider installing a compact crankset with 50/34-tooth chainrings and a 12-27 or 11-28 cassette. Or maybe even a triple crank that provides a 30x27 or 28 low gear if your climbs are steep as well as..." at 72 and crawling up hills at 45 to 65 rpm's, trying never to go anaerobic on long rides to have it at the end,it seems to me your suggesting my compact 50/34 with a 27/12 may not be best? And if not, and if Centuries like Tucson are my deal,(and kinda disregarding the cost trade-offs) would you be switching to a triple, or, an MTB 11/32 or 11/34 or 12/34?????????? Thanks so much and thanks for what you two do for all of us year in and year out!!!...."Ole"   Fred Matheny 7/16/09 02:52:17 PM gearing   If you have 9-speed Shimano you can keep the compact cranks, install a mountain bike derailleur and use an 11-34-tooth cassette for a really low gear. Going to a triple crank would give you a low gear too but at more expense. If you don't have Shimano 9-speed you should check with a good shop for specific recommendations for your equipment.   FrugalRider 7/16/09 02:10:44 PM Home-made energy bars   If you're looking for a frugal alternative to Clif Bars, this recipe has worked very well for me. The version I make works out to 130kCal per 1/16th. Two bars per hour on long rides works very well. http://stanford.wellsphere.com/healthy-cooking-article/homemade-cliff-bars-no-bake/78972   BicyclingBlogger 7/16/09 02:15:46 PM Compacts for Climbing   I went to a compact crankset for climbing and have never looked back. 50x11 gives me plenty of gear inches on the flats, and I actually never go that high when sprinting. 34x26 lets me spin over most of the steepest climbs. You should typically climb in a gear that lets you spin close to the same cadence you naturally select on the flats. Fred's so right in saying to select your gearing based on the climbs you'll typically be riding. Another point is that being able to sit while climbing has its advantages. When our Canadian National Road Championships were held in Quebec City in 2006, we had a 15%(!) climb through a tree-covered section of road. It was covered in little leaf stems. During the last 2 laps of the race it began raining. The climb became slick. While others around me were standing and spinning out their back wheels, I sat comfortably, spun my way to the top and finished a strong 7th overall. Kevin @ http://www.BicyclingBlogger.com   Nathan 7/16/09 02:24:24 PM POTATOES!!!   Potatoes are SUPER cheap, easy to bake the night before, and are a very nutritionally dense food source. Cut one in half, put a little olive oil and parmesean in the middle, wrap it in foil and bake for an hour. $2 will get you 10lbs of ride food instead of 1 or 2 energy bars.   Kerry Irons 7/16/09 02:34:16 PM Cheap road food   The cost of "energy food," gels, and drinks is high relative to the cost of food. For example, Fig Newtons are 1/4 the price (per calorie) of Cliff Shot Blocks, and of course generic fig bars are cheaper yet. For my long rides, I add salt to Fig Newtons in a Zip-Loc bag. Everybody loves salt and sugar, and salted fig bars taste at least as good as most energy drinks. Plus, by eating "real food" you're getting a mix of sugars, which is absorbed faster than the single sugar formula found in many commercial projects. You get other nutritional benefits as well. Energy drinks, for those who have difficulty with solid foods, can be easily replicated with water, sugar, and salt and flavored to taste with fruit juice. Open your mind and you can find lots of alternatives to purchased energy products.   Coach David Ertl 7/16/09 02:53:21 PM Ride Food for Hard Times   Hard times or not, I still prefer fig bars over any of the energy bars available. Fig bars are moist, have readily available carbs, and even taste good!   robyn 7/16/09 02:53:52 PM hot date-love in the cycling world   when my BF, a road racer who does 250-300 miles a week and works PT in a bike shop, and i met, through an online dating site, i told him i ride for pleasure, maybe 8-10 miles every day and he better not even THINK about getting me to do more than that. well, in the past year, i've gone from a junker to carbon/aluminum road bike, done 2 MS150s, a century, now ride 20-30 miles 3x a week and 40-60 on sunday. he says the first time he saw me on a bike, he knew. maybe the secret is finding someone who rides and being gentle until you convert them. go slow, make it fun especially if she's not into it. find a female ride group and maybe tagalong-roads are public after all. join a charity ride team. btw it works both ways. none of our exes or kids ride [we're in our 50's]and it can be an issue. good luck. and yeah, i LOVE shaved legs.   Flatout Jim 7/16/09 02:55:12 PM Replacement for Gels   1 idea is honey, although I don't know how to get it into the little packs. Another option is pure'd fruit like apple sauce. I bought some at the local grocerie store in packs about the same size as gels. The brand name was MOTTS. Of course I am in Canada, so not sure if you will find them south of the border. Good luck.   Richard Elliott 7/16/09 02:58:16 PM Compression hose   The American athletes on the way to the Olympics were advised to wear compression hose on the airplane to reduce swelling in the legs. USAC did a webinar during the Olympics for coaches on how to get athletes to their destination in top shape. Randy Wilbur, Ph.D. was the presenter. He is the senior sports physiologist for the USOC.   MSchott 7/16/09 02:58:50 PM What's your first thought when a hard hill looms? I've been up much more difficult; its simialr to _________.   bc 7/16/09 03:51:27 PM Homemade GU   You can make your own homemade GU very easily - mix 3 parts Brown Rice Syrup and 1 part Agave Nectar. Both available at health food stores. This won't have any electrolytes, but you can add a small amount of sea salt to get the sodium you need.   Lisa H 7/16/09 04:18:09 PM Phil and Paul   I loved the article you found about Phil and Paul. My husband and I tape the early morning broadcast of the Tour, just to hear Paul and Phil.They make the Tour D'France extra special. If they had to comment on watching paint dry, it would be an entertaining show.   John 7/16/09 05:37:22 PM replacement for gels   there's always dried fruit like figs(!) and raisins easy electrolyte drink recipe: 1/2 c maltodextrin 6 1/2 t fructose 1/4 - 1/2 t table salt (uniodized) combine in 1 liter of water above ingredients may be found in most health food stores. Recipe courtesy Asker Jeukendrup. Good Luck!   Naomi 7/16/09 05:48:01 PM Ride Food Hard Times   Fig Newtons! The perfect energy food! Out here Lucky sells a double-box carton for 6 dollars. And they ride in your pocket in a re-usable zip-lock bag.   John Schubert, Limeport.org 7/16/09 06:18:24 PM Cheap eats & beverage   One devotee of fruit, fruit juice, regular bread and other simple-and-cheap nutrition is Nancy Clark, nutrition columnist for Adventure Cyclist magazine. I always learn a heck of a lot from her columns. She's written for AC longer than I have, and I've been writing for AC for 21 years. You can undoubtedly find some of her articles by going to Adventurecycling.org and using the search the magazine archives function with your favorite key words. (The most recent six months or so, including a fascinating article about electrolyte drinks, are not yet on the web. That's to make paying magazine readers feel like they're getting something for their money.)   Scott 7/16/09 07:14:11 PM What's your first thought when a hard hill looms?   I always think - Get to the front!!! It is the only place to be in the hills. I worry about the pain and the hill once I get there.   Roy Reinarz Jr 7/16/09 07:26:15 PM Inexpensive Foods   I have hypoglycemia. i must stay off of refined sugars.I like bananas, peanut butter sandwiches, snack crackers. While they do not give that sudden sugar high they do last for an hour or so. roy   Roy Reinarz Jr 7/16/09 07:38:27 PM spinning while climbing   Yes that works for me. I ride on the Colorado River canyon escarpment. All of our hills are UP with few level stretches. I find that I frequently accelerate as I approach the top. (Not bad for a 73 year old.) But, I had to train as RBR advised, by riding in one gear lower at the same speed to increase my cadence. The only thing bad about this is that some of the girls already know this and drop me on the hills. roy in Lago Vista, Texas   Joe 7/16/09 07:45:30 PM Poor Scott   Scott, Try doing group rides for women. Volunteer to ride as a rolling sag/adviser and let the old personality run wild. Oh but don't wear anything licra, like shorts and jerseys. Wear some gym shorts and a t-shirt. Only long distance cycling guys show up wearing fashionable cycling attire. Good luck.   Barry 7/16/09 09:40:10 PM Homemade Sports Drink   Here's a mixture that I've been using with great success over the past few years when I too became less interested in trekking out to the bike store to drop $20 on a canister on a sports drink. (A variation of this mix is posted on WEB MD): -- 1 Litre of H2O -- 1 cup of maltodextrin -- 1/2 tsp of a lemon flavored crystal light type product -- 1/4 tsp of course kosher salt -- 1/8 tsp of baking soda Maltodextrin, the key ingredient of most sports drinks, is available online from vendors in the midwest at a cost of approximately $80 per 50 pounds. 50 lbs will last you years, so find 4 friends and split the order. The maltodextrin provides the instant carbs, and the salt and baking soda (sodium bicarbonate) provide the electolytes. For added electrolyes pop a couple of tums (calcium bicarbonate) during the ride. All measurements outside of H2O are dry. If you want to add caffeine to your drink, brew a cup of green tea. Then add 1/2 of the cup into the above mixture. Enjoy!   rich h 7/16/09 10:36:31 PM cheap energy food Pop tarts (store brand on sale for $1 per box, 4 packets in box) have 400 calories per packet for 25 cents, and they fit perfectly in jersey pockets. If you prefer simple carbos to maltodextrin, try NOW Foods dextrose - 15lb. bag for about $27 including shipping equates to about 52 cents per bottle loaded with 500 calories. No nutritonal value here, but pure energy is what you need during exercise. Throw in some salt for sodium. If you are going really long distance in the heat, you may want some other electrolytes.   Mo'Nilla 7/16/09 11:21:49 PM Ride Food For Hard Times   Make your own sports drink with Kool-Aid or juice. Add sugar (if necessary), salt (sodium) and salt-substitute (potassium). Make your own Goo with malt or rice syrup (or both). Malt syrup can be had at your local brewing supply. You want to mix a little simple sugar with the more complex ones to get a timed release action instead of a buzz/crash. My personal fave food for distance consists of banana, peanut butter, and chocolate syrup blended and put into one of those plastic toothpaste-type tubes you use for camping. Each tube is probably about 1200 calories!   Mark Floyd 7/16/09 11:29:22 PM Stretch or Not - Read the Details   Sorry this is a week late. The error here is an (over) extension of the data. It makes the reader think that no matter who you are and how much you exercise, stretching gives only an 8% benefit. The details of the study indicate that average age was 40 and the median exercise sessions was 4 times/week (only 10% of the study participants exercised 6 or more times/week). Thus, the results of the study are true only for a similar group of people and should not be extended, for example, to someone who is substantially older than the participants in the study or someone who exercises 10 times/week. I suspect many of RBR readers fall outside these data. It also looked like the data showed more than an 8% difference, but I was too lazy to check their statistics ;) Moral to the story: Read the details and never never never rely on brief summaries!   Smart Bars 7/16/09 11:56:45 PM Right Food For Hard Times.   To Mike P, who is temporarily unemployed. I am in the same situation Mike, and have just switched onto Smart Bars an easily digestible chocolate bar, which are new on the market, and offer me an income as well as something for energy while out cycling, dependent on the repeat business it produces. Personally the Smart Bar works wonders for replacing energy while I'm out cycling and my friends have also benefited from the science behind this product. Feel free to browse the information on my site at www.lifeplus.com/healinhealth  and search for the Smart Bar chocolate bar. Purchase some, and enjoy the benefits as me and my cycling buddies have, of this product while exploring the opportunity of earning an income from fellow enthusiasts in the pursuit of your passion, if you feel guided. And for anyone else who feels the same guidance. The business opportunity is best accessed through www.lifepluscentral.com/healinhealth  :))  Nathan Healey :))   Don 7/17/09 01:17:33 AM Ride Food for Hard Times?   There's lots of recipes on the web for do it yourself cycling nutrition. Try http://www.cptips.com/hmdesnk.htm I make the lemon tea/orange juice drink routinely. This concoction has replaced gels and commercial drink powders for me. For long rides I might make the muffins as well. Only problem with them is they tend to crumble in your pocket, but they still work! Having got into this routine I would feel gullible spending money on commercial packages which contain no more or better active ingredients.   budman 7/17/09 07:04:30 AM good protienbar   Alton Brown on the food network has a vg recipe for a protien bar.Can modify ingredients to your likeing. Bicyling magazine(dec 08) has a vg cookie recipe. Bon Appetit. May the wind be at your back. Bud   Michael 7/17/09 08:14:31 AM My cheap homemade riding food   Dissolve 2 cups of raw sugar, 1/4 cup cocoa powder and 1 tbsp salt in 1/2 cup of boiling water. Stir into 5 cups of rolled oats and 1 cup of sifted plain flour in a big mixing bowl. Roll into balls between your wet hands, flatten, bake on oven paper for about 30 mins and leave to cool. I do up to 140km of hills on breakfast, three of these plus water!   Michael 7/17/09 09:14:18 AM Headsets   Good article on threadless headsets, Jim. In my experience, they're the most mysterious part of the bike for casual bike maintainers, and the importance of keeping it clean and properly adjusted is largely unknown. After all, a loose or damaged one can quickly wreck your carbon frame these days.   trailrnnr 7/17/09 09:28:56 AM Cheap energy food   From Twitter this week... Video - Leah Vande Velde prepares winning recipe from CycleOps Power Food contest: Homemade Energy Bars   Charley 7/17/09 09:30:22 AM Wear compression hose and hydrate following rides   A dear friend who's a top US marathoner experienced a DVT flying hours after a marathon. She also suffered a pulmonary embolism. She felt tightness in her leg and the therapeutic message she received broke the clot, allowing it to travel. After nearly dying, the advice was to wait overnight before flying after a great exertion and be well hydrated, wear the support hose and move around on planes.   bill 7/17/09 09:32:52 AM compression socks, etc   compression socks have been present at the triathlon scene for a few years now. several companies make their own version, most at around $50. while walking around at the last few 70.3 races i've done it's hard not to notice how prevalent they've become. independent research has verified they do provide some positive results. but they are so stupid looking!!   hw 7/17/09 11:37:49 AM shaved legs, please!   Nice! And on the other side of that are lady cyclists who've dated other cyclists for so long...that any fella withOUT shaved legs is...mmm...kind of icky. :)   Roadie Pharmacist 7/17/09 11:50:36 AM Home made gatorade   64 oz. empty juice bottle 1 pack coolade of your choice 1/2 cup sugar 3/8 teaspoonful salt 1/8 teaspoonful salt substitute(potassium chloride) I am a pharmacist and this is very close to gatorade. You can cut down on salt a little in cooler weather. Add to bottle and fill with water. Cost in about 25 cents for 64 oz.   Kyrk 7/17/09 12:18:47 PM Are You Kidding About Spinning?   Right, and if you weigh 235 lbs, of which each leg is at least 75 pounds of muscle, you think I can spin at my easiest gear? I have a 48/26 and can't get over a 50 RPM if my life depended on it. It gets discouraging when everyone thinks it is so easy to do a high spin up hills. Believe me, I have tried to increase my spin on the hills. Hasn't happened yet.   Fred Matheny 7/17/09 01:48:08 PM spinning   If your low gear is only a 48x26, no wonder you can't spin on steep hills. Try a 30x27 and see if that helps. I doubt if your size makes spinning harder if your gearing is correct. A fast spin is probably also related to muscle fiber type. Large legs aren't a hindrance--there are plenty of 300 pound football linemen these days who have incredibly fast feet.   Manuel 7/17/09 04:38:13 PM Homebrew Power Goop   Homebrew Power Goop 7 and 1/3 tablespoons of honey 3/4 teaspoons of blackstrap molasses 1/10 teaspoons (just shy of 1/8 tsp) of table salt Be sure to mix everything together well. It should make enough to fill a five-serving GU flask. This recipe works nicely. You may see some bubbles on the surface, but that is just a natural occurrence of the molasses. Neither honey nor molasses needs to be refrigerated, so you can keep it in your pocket all day and even use it the following week. I probably wouldn't go much past a week, but it should still be good. The nutritional content approximates: 25g carbs, 45mg sodium, 35mg potassium--with plenty of vitamins and minerals that you wouldn't get with the store-bought stuff.   energizer 7/17/09 05:02:49 PM Are You Kidding About Spinning?   Our touring club here in the lee of the Canadian Rockies has had this same discussion about "how low do you need to go?" with regards to gearing specification for road bikes that have to climb big hills. The old maxim used to be: one - to - one gearing: for instance a 32 small ring on the front and a 32 big cog on the back. Several young, strong cyclists have tried to make it up one of the stiffer climbs on compact crank bikes - I'm guessing 36 front / 28 rear - and have wound up walking. So I'm sticking with my 30 x 32. I can, if I choose, stay in the saddle for all but the very steepest pitches. The downside to cobbling MTB gearing on to your shiny road bike: tough time to find parts, at least from Shimano. All the wide ratio rear cassettes are 9 speed (MTB group like Deore). Ultegra and now 105 brake/shifters are now all 10 speed. So, we'll be scrounging for old stock on eBay until they start making a wide ratio 10 speed cassette!   lisaridesfresno 7/17/09 08:47:32 PM Dating online for cyclists   Love this article, maybe that's why I don't meet anyone online. I mention liking to ride, ride long, ride at the coast, ride anywhere. A deterant? Apparently!   Curt 7/17/09 09:16:16 PM 11/32 with 9 Spd Road Derailleur   Have used a 9 speed 11/32 LX cassette with an oldish (circa 1996) Ultegra road derailleur for years despite the company's tech advice that it wouldn't work. I make no adjustments when riding this cassette but do use a chain with one additional link. This allows everything up to 53-28. This derailleur is what I'd call a medium cage model that is slightly longer than the current short cage models. Some roadies may have one of these laying around and can try it rather than buying a new MTB derailleur.   Orlando G. 7/17/09 11:50:51 PM Penny pinching energy boosters   The cheapest way to boost energy on a long ride is to carry sugar cubes in your pocket and have one or two chased with water every 45min or so. If you're going really long you can put half a tea-spoon of salt and one tea-spoon of sugar to a bottle of water. This will effectivly prevent cramps. Bananas are pretty cheap and one banana will get you through 120km or hard riding, they digest easily and the magnesium and other good stuff in them will also prevent cramps and they give a good energy boost. That's how we did it in the 'old days' before energy bars, gels and drinks became all the rage.   Bill Sornson 7/17/09 11:52:31 PM Climbing "article"   In all the space devoted to pushing the e-book, you could have given a few tips or advice to your subscribers. Just a thought...   Ed Pavelka, RBR editor/publisher 7/18/09 07:35:25 AM Read the online excerpts   Bill, our promo for the new "Climbing for Roadies" eBook pointed you to the RBR website where there are 4 excerpts with plenty of climbing-oriented advice. Newsletter space is limited so that's how we chose to share useful information from the eBook. To read the excerpts, click to www.roadbikerider.com/cfr_page.htm and scroll down.   Joe from ct 7/18/09 05:42:56 AM gel replacement   Fig newtons are a superior replacement for gels   Joe from ct 7/18/09 05:50:56 AM Spinning   I would consider myself pretty awesome on the hills. I also love the 12-28 I have on my bike   George M. 7/18/09 08:48:40 AM Energy drink replacement   I like the products on the market for replacing your body's depleted energy stores. Some of the well known names are Gatorade and Power Bar. I have successfully used a homemade liquid mix that works as well, or better, than commercial products. Take a typical 24 ounce water bottle and fill the bottom with a finger's width of honey, a finger's width of lemon juice, and a pinch of salt. Fill the rest of the bottle with water, and shake the mixture well. You will have an energy drink that should supply you with enought carbohydrates to ride 60 miles.   David Rowe 7/18/09 12:36:10 PM Fred's Carbon Job   Your article (on the premium site) about your new carbon Paris Roubaix was very timely, Fred. I know that you know that I am a big fan of steel - chromoly and Ti - and don't yet own a carbon fiber frame. But last weekend, while I was 'out there' on the course of Race Across Oregon, I began to think about the benefits of riding the absolute lightest possible bike possible - even over roads like the ones we encounter east of the Cascades in Oregon and Washington. The first carbon bike to capture my imagination (since my Litespeed Tuscany or my custom Steve Rex - both Ti frames) is the Trek Madone 6.9. I first saw it underneath Lance at the Tour Down Under, painted with LiveStrong Yellow Jacket trim. I have been playing with my own color combos on the Trek site. I love your idea of using alloy components to minimize risk of component failure. I'm going to look into that. PS: cannot wait to read your new Climbing book!   Charlie 7/18/09 01:03:26 PM Spin on climbs   I maintain 70 RPM for 100 minutes on my local climb: Mt Lemmon (21 miles @ 6%). I spend most of it in a 39x19. Some 7+% pitches hit 39x21. I shift to the 39x23 only for the 10% to the ski lodge. When I've done test rides on a compact crank, I hated it. Maybe I'm too hidebound, but the gearing just doesn't seem right and I never get a rhythm. Maybe at 51, I'm too young for the conventional advice.   Pat 7/18/09 03:54:38 PM Recovery drink   I find that V-8 juice and chocolate milk work great. I just finished a 400 mile ride this week along with a few dozen others and they found my formula works great.   Rachael 7/19/09 12:09:06 AM Home made drink & food for ride   When I ride longer rides I always make a drink of half water/half orange juice, pinch of salt substitute, pinch of salt. It has all the electrolytes of gatorade without any of the white sugar. It is not overtly sweet so it is easy to drink a lot of it The best high energy quickfood I have ever made is peanut butter candy. It is peanut butter, mixed with honey, then dry milk until you can form it into logs or balls of peanut butter candy. Keep it in the firdge and then take pieces out to carry it with you. It is high in electrolytes, protein, and carbs. However, there is basically no fiber in it. You can make it super sweet or only a little sweet depending on how much honey you add. It goes down smooth and fills you up quickly.   Mal 7/19/09 07:10:24 PM Home Made Energy Snack   Mashed banana and Nutella on a good quality low GI whole grain bread. Roll it up - squash it hard, wrap it in cling wrap and stick it in you back pocket Enjoy   RJ 7/19/09 08:57:50 PM Believe in the Socks!   After dealing with serious DVT issues as a side effect of chemotherapy, my doctor recommended I wear the knee high socks whenever possible. For me, they make a big difference in swelling; especially when driving and traveling by plane. I wear them whenever I have on long pants, for sure. My kids think they are a little "dorky" and I guess I can't argue with that but hey, at 51 years of age, who cares?   joe 7/20/09 05:35:10 AM Compression Socks   I've been using for a few years after I had torn ligaments in my ankle and they are the best. I wear them every day and would highly recommend them to everyone. They continually soothe througout the day.   Richard 7/20/09 09:46:52 AM Ride Food for Hard Times   I eat raisins and drink water. Nibbling at 2-3 raisins at a time makes me last well and finish strong over long rides/races. it's obvious what teh water does! ;-) Richard (Cape Town, South Africa)   Stan schlosser 7/20/09 12:51:07 PM Compression Riding Tights   Dear Ed, check out www.skins.com  they make compression sports tights for riding and running and tights for skiing. I am 76 yrs. young and ride with a club of riders that are 20 yrs my junior. I have been using the skins sport tight on every ride for about two months now and noticed a decided improvement in performance, less leg fatigue, and lower average heart rate. I log each ride with a Garmin edge 305 and ride the same routes each week. I have had pulmonary embolisms after surgeries but not since. I use the tights because they do improve circulation and blood flow back to the heart. Hope this is helpful. Stan Schlosser   pebroad 7/20/09 02:00:25 PM inexpensive energy drink   A cheap alternative to high priced gels and energy drinks is to make/buy Gatoraid-like powder in bulk and add Mountain Dew. Typically, a chain convenience store will have fountain style offerings that include a 'big gulp' of Dew loaded with ice for less than a buck. The ice content and gatoraid cut down on the dehydration that may accompany the caffine of the Dew.   Andy 7/20/09 08:56:41 PM Ride drinks   Best drink ever! water and OJ(pure and fresh). Mix half and half or 6 ounces water to 2 oz OJ. Your choice, the ratio is not that big a deal as long as uyou can drink it when hot and tired. For really hot weather add a small pinch of salt. The potassium and electrolytes will probably be all you need.   low pay 7/20/09 10:46:24 PM cheap bar   I use Payday candy bars. Peanuts, etc, Taste good and have some redeming value with the peanuts. Big plus, they are only about $0.50 as opposed to $1.30 for gels.   MichaelMichaelMotorcycle...turned cyclist 7/21/09 01:16:50 PM Internet dating   Scott, don't sweat it. WOmen lie on the net like rugs in a parlor. I had one whose entire ad was about "honesty" honesty and more honesty. I was intrigued. Only when I showed up at the public meeting place I drove right past her. Why? Because the picture she had put on teh profile was of her...TEN YEARS AGO!!!! And I might add, about 40 lbs lighter. Yeah right, so much for "honesty." The woman in your blog was probably a fat pig who buys Zenadrine (or whatever) thinking that popping a pill will make her look like the fitness models shucking that crap. Don't give up hope, when the time is right, the right on will appear. Good luck with it. MJ   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail