RBR Newsletter No. 404 07/30/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail This Week's Content Weekly Dispatch:  Pour Some Sugar on Me Coach Fred:  Is It OK to Alternate Water and Sports Drink? Classifieds  (2 new) Jim's Tech Talk:  Link Love No Problem:  Fiery Feet Scott's Spin:  Day in the Life Try This on Your Next Ride:  Look Through Corners RBR eBookstore:  Top 10 July Bestsellers ______________________________________  RoadBikeRider.com Newsletter Issue No. 404 - 07/30/09:  Fiery Feet 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   Ingesting sugar during exercise is a very good thing, says a new a study from Denmark. The benefits are increased power and endurance as well as the amount of training that can be done.   Cycling advocate Gabe Mirkin, M.D. reports on the study in his e-zine, citing the June 2009 issue of the Journal of Applied Physiology. Note that the doctor uses the terms "sugar" and "carbohydrate" interchangeably.   As Dr. Mirkin tells it, the Danish researchers had men exercise with one leg while drinking a 6% sugar solution and the other leg while taking an artificially sweetened (sugarless) drink. They worked out 2 hours a day on alternate days, 5 days a week. The legs trained with sugar had 14% more power and a 30% greater time to exhaustion.    "Running out of muscle sugar makes you feel tired," Dr. Mirkin explains. "So anything that preserves stored sugar in muscles during a workout will help you exercise longer.   "This study shows that taking sugar regularly during workouts allows you to extend the amount of training without lessening the benefits that you receive from the extra work."   In a related issue, the researchers looked into whether restricting carbohydrate during training could enhance performance by teaching muscles to get by with fewer carbs.                         "These authors showed that the enzymes used to convert sugar and fat to energy function just as well when sugar is taken continuously during exercise," Dr. Mirkin reports. "The muscles trained on sugar had no loss in the amount of stored sugar or the ability to convert food to energy."   Protein Too   Another study (International Journal of Sport Nutrition and Exercise Metabolism, April 2009) cited by Dr. Mirkin has shown that using a drink containing protein (1.8% solution) as well as sugar (6% solution) every 3 miles and at the finish of a 36-mile bicycle time trial was more effective than a drink containing just sugar in 2 ways:  it helped the cyclists ride faster near the end of the time trial it lessened next-day muscle soreness Also, drinking 500 ml (2 cups) of the protein-sugar beverage immediately after intense exercise hastened healing of muscle damage (Journal of Applied Physiology, April 2009).   Dr. Mirkin notes that ingesting refined carbohydrate (sugar or flour) when not exercising can cause a rise in blood sugar that increases risk for diabetes and heart attack. But he says that contracting muscles remove sugar so fast from the bloodstream that blood sugar usually does not rise too high during exercise and for up to 30 minutes afterwards.   (RBR keeps an eye on Dr. Mirkin's reports because they frequently have information that pertains to cyclists. He's a roadie who at age 75 averages 200 miles [322 km] per week. You can subscribe to his free e-zine on his website at http://www.drmirkin.com)   Comment  ______________________________________   Terrible Texting   The first study of drivers texting inside their vehicles shows that the risk sharply exceeds estimates that were based on lab research -- and far surpasses the dangers of other driving distractions. So reports the July 28 edition of the New York Times online at http://tinyurl.com/nzff6o   The new study, which outfitted the cabs of long-haul trucks with video cameras for 18 months, found that when the drivers texted, their collision risk was 23 times greater than when not texting.   In the moments before a crash or near crash, drivers typically spent nearly 5 seconds looking at their devices -- enough time at highway speeds to cover more than the length of a football field (around 100 meters).   Compared with other sources of driver distraction, "texting is in its own universe of risk," said one of the researchers.   Also reported was lab research from the University of Utah. In an 18-month study, college students using a driving simulator showed an 8 times greater crash risk when texting than when not texting.   The difference in risk found in the 2 studies is beside the point, said David Strayer, a professor who co-wrote the Utah texting report.   "You're off the charts in both cases," he said. "It's crazy to be doing it."   Only 14 of the 50 American states ban texting while driving. Let's hope the other 36 get the message.   Comment  ______________________________________  Lance lovers rejoice, Lance detesters despair. We're not done with the old boy yet. Armstrong has declared he'll race again in 2010 at age 38, and now his comeback career may keep going and going. His new U.S.-based ProTour team has a multi-year sponsorship from RadioShack with support by Trek and Nike. The agreement was announced last Thursday and came with the news that Lance will compete "as a cyclist, runner and triathlete." The deal, estimated at around $20 million per year, also includes support for his anti-cancer Livestrong Foundation. Additional riders for Team RadioShack have yet to be announced but Armstrong's longtime director, Johan Bruyneel, is expected to move over with him from Team Astana. The new squad will be managed by Capital Sports & Entertainment, the same group that handled the Armstrong/Bruyneel Discovery Channel team. Capital Sports, like RadioShack, is based in Texas, Armstrong's home state. This will be the 3rd U.S. ProTour team, joining Columbia-HTC and Garmin-Slipstream. ______________________________________   Lance Lines at the Tour de France "I can't complain. For an old fart coming in here and getting on the podium, not so bad." -- Lance Armstrong after his 3rd place finish in the Tour, 5:24 behind winner Alberto Contador.   "My relationship with Lance Armstrong is zero. He is a great rider and has completed a great race but it is another thing on a personal level, where I have never had great admiration for him and I never will." -- Alberto Contador, shortly after the Tour and the end of his forced association with Armstrong on Team Astana.   "Armstrong did more in five minutes [at this year's Tour] than his public relations team did in 10 years." -- Nicolas Sarkozy, French president   "The two passions in my life, aside my family, are cycling and cancer. And I've got to stay involved in both of those. My life needs those things. And I think those things need me." -- Lance Armstrong ______________________________________                                                                                         "Shared roadways are no longer safe or practical in today's society." So says a group seeking to have bicycles banned from most highways in Iowa, known for its wildly popular RAGBRAI cross-state ride. The group calls itself Citizens for Safety Coalition of Iowa. It is circulating a petition that could lead to the end of cycling on "farm to market" roads. Given the layout of farms and markets in the state, it would effectively make most road riding illegal. This news comes from a blogger writing as Citizen Rider at http://tinyurl.com/l5bp2l   Here's a good use for Twitter. Boston is incorporating the microblogging site as well as Facebook and e-mail in its Stolen Bike Alert program. The rapid communication sends bike theft bulletins to the city's police department, local bike shops, hospitals, schools and individual subscribers. With word getting out so quickly it's hoped that more thieves will be apprehended and more stolen bikes can be returned to their heartbroken owners.   Handlebars just aren't big enough anymore. Cyclecomputers, GPS units, power meters, headlights, cue sheet holders and other things (bells?) eat up the real estate. If that's your problem or you want to center something over the handlebar, here's a nifty solution: Paul Component Engineering makes the Stem Cap Light Mount that replaces the top cap of a 1- or 1 1/8-inch threadless stem. It's made from 6061 aluminum, weighs 24 grams and provides a 26.0-mm-diameter mount. Price: $28. See it at http://tinyurl.com/mt77nd   RBR will be on "event hours" this weekend as office manager Ed Pavelka road trips to Monterey, Virginia, for Saturday's Mountain Mama Road Bike Challenge. This is one of the toughest and most scenic century rides in the East with 7 mountain climbs totaling 13,720 feet (4,162 meters) in Virginia and West Virginia. If Ed survives that, maybe (just maybe) he'll ride a hilly 124-mile course in northwest Virginia on Sunday on his way back to Pennsylvania. After a 200K brevet there in 2007 he saved the cue sheet -- always a good idea after an event because there's no telling when an opportunity to re-ride a course might arise. Ed will be checking RBR e-mail from the motels, but please allow extra time for replies between Friday and Monday. After all, Virginia isn't just for lovers, it's for roadies too!   Coming soon on the website:  Watch next week for our review of a long-sleeve summer jersey that purports to keep you cooler and protected from burning sun rays. Also, RBR is rolling up the miles in 6 brands of premium-price cycling shorts. They cost 2-3 times more than you could pay for other shorts. Are they worth the extra coin? We'll give you our impressions. ______________________________________   RBR's QUESTION of the Week   How many cogs are on the rear hub of your best road bike?    We give you 11 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   Is It OK to Alternate Water and Sports Drink?   Q:  I'm confused about the proper concentration of sports drinks. If I carry one bottle of sports drink and one bottle of water, alternating swigs, won't I dilute the sports drink and reduce its effectiveness? -- Mandy W.   Coach Fred Matheny Replies:  According to most sports drink manufacturers, their beverage is at the optimum concentration straight from the bottle or when mixed according to directions. So they usually recommend that you don't dilute it, either by mixing it with water in your bottle or in your stomach.   However, a steady diet of sweet drink can get cloying during long rides, especially on a hot day. As you've found, chasing a swallow of sports drink with a swallow of water rids your mouth of that syrupy sensation.   Some riders routinely dilute sports drinks with water. A common ratio is 1:1. The idea is that you'll be forced to drink twice as much liquid to get the same amount of carbs and electrolytes in the sports drink that you'd swallow in one gulp if it was undiluted. This helps to increase hydration.   I like to do the dilution in my stomach rather than in the bottle, so I'll carry water for that and for the reasons mentioned below. It's my experience that a proportion of 2 swallows of sports drink to one swallow of water will not reduce a drink's benefits or riding performance by any measurable amount. The taste factor may even make rides more enjoyable.   Here are 5 more reasons to tote a bottle of water: If you spill the sticky drink, you have a way to wash it off. If you fall, you can rinse grit out of the abrasion. You have a way to flush an object or stinging sweat from your eyes. You can get a bit of cooling relief by squirting water on the back of your neck or through a helmet vent. Your taste buds will probably appreciate it if you wash down food with water rather than a slug of flavored sweet stuff. Comment ______________________________________   Join Coach Fred on Top   Fred Matheny's practical approach to road bike training and riding techniques has always been a hit at RBR. And never more than this month.   His 3 newest publications are setting the sales pace among RBR's 45 eBooks and eArticles.   There's a reason: Roadies know they'll receive straightforward, doable and effective advice to help them improve. It comes without hype and false promises of overnight success. To get better on a bike takes work -- smart work done in the right amount the right way. Coach Fred tells you how based on more than 3 decades as a rider, coach and cycling writer.   His current bestsellers target 3 performance goals many roadies have: Climbing for Roadies (eBook) -- training, tactics & techniques for rising to your potential when the road tilts up (or down).   Swift Endurance (eArticle) -- the Coach's "you can" training program for going the distance faster. Perfect for century riders in search of a PR.   Power to the Pedals (eArticle) -- a 12-week, 1-hour-per-workout power-building cycling program you can do indoors or out. Click here to read how well it works. Consider adding this valuable expert advice to your road cycling arsenal. When you click on Climbing for Roadies you'll be able to read 4 informative excerpts that illustrate Coach Fred's effective, no-nonsense approach to improvement.   Like all RBR digital publications, these are delivered instantly to your RBR account and can be downloaded anytime. We give you 5 downloads of each purchase so you don't need to pay for replacements or upgrades to new editions.   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 Cyclists Wallet - New Larger Size! We now have a new size wallet that holds much more than our original. The end of baggies and soggy bills. 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  ______________________________________    Also on Classified Ads, these Roadie Ads: Custom Road Bike for sale (new this week) Wanted: RBR cycling writers  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   4. JIM'S TECH TALK   Link Love   If you have a chain-cleaning and lubing routine that works great, this column isn't trying to convert you. But if you don't, you might want to try my easy way.   My method is simpler and faster than using special chain-cleaning tools and degreasers. It's also just as effective, the only caveat being that you need to do it about every 2 weeks if you ride almost daily (and after every ride in the rain).   I'm assuming your drivetrain is in decent shape -- the chain has some lubrication and isn't caked with thick grime. If it is, get a complete drivetrain overhaul before starting to use this quick clean-and-lube method.    Here's what you need: ruler or tape measure (inches) clean lint-free rags (good source: old cotton T-shirts and undies) simple solvent such as isopropyl alcohol or WD-40 good chain lube (I and most of the RBR guys use ProLink) These are the steps:   (1)  Measure it.  Before you take time to clean your chain, make sure it's not worn out. There are special tools for this but in my experience the best way to tell is by measuring.   Shift the chain onto the big chainring and the smallest cassette cog. Hold a ruler against the bottom run of chain so that it starts on the center of any pin. Then look at the 12-inch mark. If it's also on the center of a pin the chain is as good as new. If that pin is at 12 1/16 inch or more, replace the chain or risk wearing out your expensive cassette and chainrings prematurely. Also, a tired chain means sloppy shifting and rough pedaling.   Note:  If your chain measures way long (12 1/8 inch or more), have your local shop replace it so they can check your cassette and chainrings too. They may be worn and need to be replaced as well. A new chain on worn teeth will skip and jump.   (2)  Clean it.  With the chain still in the big ring/small cog combo, get in a position to see what you're doing. Lay some rags or newspaper under the chain to catch drips. Then, on the same chain section where you took your measurement, apply a drop of lube across each roller. Turn the crank by hand and keep applying drops until every link is wet. Let the chain sit for 5 minutes so the lube can loosen any grit and grime.   Tip:  If the chain has a master link, start on it so you can be certain when you've applied lube all the way around.   Begin cleaning by rubbing the rag on the chain where it wraps around the big chainring. The teeth support the chain, making it easy to wipe grit off the side plates. As you work, pay special attention to the recessed links that tend to be dirtier and are a little harder to get at.   As you finish a section on the chainring, turn the crank and repeat on the next one until all links are shining again.   Next, clean the chain's rollers. Hold the rag on the lower run of chain and turn the crank backwards. Squeeze the rag vertically so it presses against the rollers and wipes them clean as the links pass through.   Note:  If the chain is quite dirty this might require a couple of passes or even a couple of lube applications. Keep using clean rags.   (3)  Clean the rest.  Once the chain is sparkling you'll want to tidy up the chainrings, rear derailleur pulleys and any mess on the frame. Wet a clean rag with a little alcohol or WD-40 and simply wipe the parts. Keep moving the rag so you're always wiping with a clean surface. The hardest thing to get at is the right side of small chainrings. Don't expect perfection but work the rag and you can wipe away most of the grime.   (4)  Lube it.  It may seem counterintuitive to apply lube again, but cleaning removes most of it and you don't want to ride with a dry chain. So finish your chain session by applying a drop of lube across each roller as you did for cleaning. Give it 5 minutes to settle in, then turn the chain lightly through a clean rag to wipe off any excess.   Tip:  Do this routine in the evening so there's at least 12 hours till you ride again. You want the lube to fully penetrate and most of the carrier to evaporate. If you lube just before riding, the spinning chain will fling lube onto everything -- frame, derailleurs, rear wheel.   Addendums to Last Week's "Flight School" Column I suggested getting frame spacers from a bike shop. These fit between the fork tips and between rear dropouts to protect the frame should baggage people put something heavy on your bike box or case. There's a commercial version called Frame Drop Ins that cost $20. I haven't tried them but they look nice.   I mentioned my preference for soft travel cases. I've found that Blue Competition Cycles is offering one for $265 -- pretty good price.   If you're traveling with 2 bikes for any reason the Sci Con Atlas puts them both in one case. The price for this convenience is about $780 and you'll need an airline, such as Southwest, that doesn't care about the weight. 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 5,677.)   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 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!   Fiery Feet   What's the matter?  You're on a long ride. After several hours your feet start feeling hot and uncomfortable. This isn't the first time it's happened. Standing on hills makes it worse. You start looking for a roadside stream in which to douse your sizzling dogs.   "Hot foot" is a common malady on rides that last 3 hours or more, so it affects century riders, tourers and roadies who just like going long. The primary cause is the tendency of feet to swell during long rides. This increases pressure inside the shoes, which, in turn, compresses nerves. The result is a burning sensation in the ball of the foot perhaps accompanied by tingling or numb toes.   Here's help.  Consider these 6 ways to put out the fire: Avoid snug-fitting shoes.  You may never suffer hot foot if your shoes allow normal swelling without becoming restrictive. When buying new shoes, wear your riding socks so you can get an accurate fit. Do it late in the day when feet tend to be fatter. Most shoes come in half sizes. If you're on the fence opt for the larger pair.   Loosen straps.  Even if your shoes fit perfectly, they may begin feeling tight as a ride wears on. As soon as you sense it happening, loosen the straps and/or laces. In the typical road shoe with 3 straps, it's mainly the top one nearest your ankle that makes the shoe feel secure during pedaling (like an old-fashion toe strap). You can keep it snug because it has the least effect on forefoot pressure. The lower straps can be loosened a lot without harming pedaling efficiency.   Wear thinner socks.  This, perhaps in conjunction with thinner insoles or no insoles at all, will make shoes roomier and allow feet to swell without compressing nerves.   Move cleats rearward.  This has been the salvation for many long-distance riders. The idea is to reduce direct pressure on the ball of the foot by moving it in front of the pedal axle. For most riders, simply sliding the cleats to the rear of the sole slots will do the job. Others, however, need to drill new cleat-mounting holes to get back far enough for this trick to work. Downside: Moving cleats rearward can cause feet to hit the front wheel when pedaling through very slow, sharp turns.   Spread the metatarsal bones.  You can do this with custom cycling orthotics that feature a small dome just behind the metatarsal heads. This bump spreads the bones to prevent pressure on the nerves that run between them. There are also over-the-counter options such as the Specialized BG Footbeds designed by Andy Pruitt, Ed.D., author of the Medical Guide for Cyclists eBook.   Make an emergency dome.  If you're on a tour and suffering, check the foot-care section of a pharmacy. You may find "metatarsal buttons" that you can stick to your insoles. If not, you'll see a number of foam or moleskin products that you can adapt. Remember, the insole buildup goes in the center, just behind the metatarsal heads in the depression adjacent to the ball of the foot. This is about one-third of the distance from your toes to your heel. 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   Day in the Life   Cycling newcomers often complain that riding is so time-consuming compared to a sport like running. They don't know the half of it. Cyclists need to be committed 24 hours a day:    6 a.m. Wake up. Crawl out of altitude tent. Glare at spouse lounging in king-size Tempurpostic bed with down comforter. Endure snide comments, such as:  "Welcome back to base camp, honey."   6:15 a.m. Core workout. Do "plank" exercise, which is easy when you're stiff as one after sleeping in tent all night. Next: push-ups using Swiss exercise ball. Fall off ball, bonk nose on bedroom floor.   6:30 a.m. Breakfast: Plain oatmeal with 14 raisins and 3 almonds. No juice (fructose!), no toast (gluten!), no butter (fat!). Teaspoon of plain, nonfat yogurt is OK, but should really cut back on dairy.   8 a.m. Arrive at work.   8:25 a.m. Actually start working after checking cycling websites for race results, drug suspensions, latest training secrets and must-have new components.   10:15 a.m. Morning break. Field co-workers' questions about why you weren't in this year's Tour de France.   10:30 a.m. Daydream about this evening's ride.   Noon Lunch: Turkey sandwich, hold the bread and mayo.   12:30 p.m. More work, interspersed by growth-hormone-building naps.   3:15 p.m. Afternoon break. Field co-workers' questions about whether Lance is on drugs.   5:01 p.m. Ride!   7 p.m. Get home. Clean bike. Shower. Complain/brag about fatigue level.   7:21 p.m. Curse self for not eating during critical 20-minute, post-workout "glycogen window." Consume entire bag of Mini Choco Donuts.   8 p.m. Flop around living room floor on foam massage roller.   8:15 p.m. Put on knee-high compression stockings to promote recovery. Endure snide comments from spouse, such as: "What time's the shuffleboard game?"   9 p.m. Retire to altitude tent.   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   If you like this newsletter, you'll love being a Premium Site member. The 10 exclusive membership benefits include a 15% discount on everything RBR sells, 3 free eBooks downloads, the Roadie Rap forum with more than 2,000 posts, and 265 web pages of expert road cycling advice and information to help you ride better and enjoy our great sport more. Click here to see details and become a member instantly.   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   Look Through Corners   Where do you look when entering a turn? If you're like most riders, you focus on the apex (the heart of the bend), checking for gravel or a pothole.   But a bike is more apt to lose adhesion when it's first laid over. That is, entering the turn rather than at the apex. And further danger lurks as you're exiting, especially if you make the bike less stable by getting out of the saddle.   With these things in mind, here are the best places to look. We've listed them in order. Sweep your eyes through this sequence as you approach each turn: Check the apron.  This is the section of pavement where you enter the turn and lean the bike. Look for gravel, oil, potholes, slippery leaves, sand, manhole covers, painted lines. In other words, anything that could lessen your tires' grip.   Check the apex.  Cracked pavement where the concrete curb meets the blacktop is a common danger. So is water seepage from sprinklers or puddles on the roadside. In winter, this area could harbor ice.   Check the exit.  Sweep your eyes ahead, through the turn and up the road on the line you're riding. Don't do everything right during the turn and find yourself in a fix coming out of it. The trick is to keep your eyes moving. It's common to fixate on the apex or focus on one small obstruction (a stone, for instance).   Remember, once your eyes freeze on something, you're likely to ride right into it. And even if you're lucky enough to miss it, you still haven't looked ahead to scan your line through the rest of the turn. Keep your eyes moving.   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.  Climbing for Roadies -- training, tactics & techniques for rising to your potential in the hills, by Coach Fred Matheny   2.  Swift Endurance (eArticle) -- Coach Fred Matheny's "you can" training program for going the distance faster   3.  Power to the Pedals (eArticle) -- a 12-week, 1-hour-per-workout power-building cycling program by Coach Fred Matheny   4.  Training for Busy Cyclists -- how to become significantly fitter & stronger in just 3-5 hours of riding per week, 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.  101 Cycling Workouts -- never get bored or stuck in a training rut on the bike, crosstraining or weight training, by Coach David Ertl 7.  Fred Matheny's Complete Book of Road Bike Training -- SAVE! The Coach's 4 training eBooks all under one cover   8.  Andy Pruitt's Medical Guide for Cyclists -- the original manual for professional bike fit, injury diagnosis & treatment by Andy Pruitt, Ed.D.   9.  Finding the Perfect Bicycle Seat, 2nd Edition -- how to choose the safest, most comfortable saddle for your anatomy (men & women)   10.  Your Home Bicycle Workshop -- design & equip a home shop you'll love spending time in for years to come, by Jim Langley   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. 405 on Thursday, Aug. 6. 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.   DNM 7/30/09 07:07:58 AM Water & Sports Drink   Another benefit of water is that one can throw in a gel every now and then. Benefits are: 1) Can choose dosages of caffeine by selecting gels with or without. 2) Gels usually have a combination of complex and simple carbs, whereas drinks tend to be all simple. By having some complex carbs in the system, a temporary lapse of intake is bridged. 3) I is a break to the mouth to sub the water for sports drink, but the stomach still gets the energy input.   John 7/30/09 07:44:30 AM dx covered while texting   The tests done regarding texting while driving were apparently done at speeds of (only) around 45 mph. A generally accepted principle is that we move at approximately 1.5 feet per second per mile per hour. Therefore, at 60 mph, the distance covered in 5 seconds is very close to 450 ft.(150 yards, or ~137 meters) Here in the SF Bay Area, where people drive faster, the distance covered while texting would be even farther then that!! at 70 mph, we are covering very close to 105 fps, and therefore cover the same 100 yards in <3 seconds! Yet, from high up in the cab of my truck, I still see people texting even though it is illegal here in CA. All the people that text while driving are fools and endangering EVERYONE else.   AlanM 7/30/09 07:54:37 AM Link Love for sure!   Thanks, Jim, for your common sense article on chain care. For the record, my chain life increased by 75% to 80% switching from various dry/wet lubes to ProLink. This is not only my own experience over many seasons now, but what my bikin' buds and customers tell me too. I don't have enough samples yet to form a good statistical base, yet I believe my chainring and cassette life is similarly extended with ProLink. That's a lot of cash saved that can go into other groceries with lots left for some new bike trinkets. In our mechanics courses, we advise buying ProLink in the big bulk containers, and only using it to clean chains, as you've suggested. My personal quick way to clean a really mucky chain is to use one of the scrubber/brush units, but load it with ProLink. After, I filter the ProLink into a separate container just used for cleaning chains. Your tips are practical and useful .. keep them coming!   Jim Langley 7/30/09 03:36:09 PM Link Love   Great tips Alan. My experience with ProLink is the same: I believe it significantly extends chain, cog and chainring wear - a great thing. I have used ProLink in my Park chain cleaner to clean really dirty chains too. The only issue I had was that it made the tool fall apart over time. I think the ProLink chemicals ate the plastic. I should have emptied the tool after each use instead of leaving the lube in it. Lesson learned ;-) Thanks a lot for sharing your expertise! Jim   AlanM 7/30/09 07:59:32 AM re: Fiery Feet   Here's another solution: don't let the ride "wear on". Stop once in a while for scenic outlooks, photo ops, or to sample the fare in country bakeries and coffee shops. Getting off the bike once in a while helps a long trip (esp. a multi-day trip) go much better, and you end each day feeling better. ...alan   Doug Kirk 7/30/09 08:19:22 AM Fiery Feet Tip   Another tip for hot feet: If you are using mountain bike shoes, the soles of which have some flex, you are much more likely to have hot feet on long rides than if you ride in road shoes with inflexible soles.   bill - little rock 7/30/09 08:38:01 AM alcohol - wd40 - mineral spirits   i like mineral spirits better as a grease cutter. i use it in my chain cleaner, put pans under the cleaning area, then pour it in a gallon jug, the dirt settles out, just keep using it.   Jim Langley 7/30/09 03:51:56 PM Link Love   This is not to change your mind, but only to point out to others that there's a reason NOT to use cleaners and cutters when cleaning chains. They can completely strip the chain of all its lube and you don't want to do that. When you clean with the lube you lube the chain with, you ensure that the chain retains the lube that's necessary down inside the sideplates and rollers. If you use strong degreasers and you're not lucky, you can end up with a shiny chain that looks great but that won't stop squeaking. But, again, if it works for you, that's great. Jim   Barry 7/30/09 08:58:59 AM Water or Sports Drink?   On hot summer days I fill my water bottle about 1/2 full of ice and then pour in the sports drink. As the ice melts it delutes the sport drinks and keeps it cold at the same time.   pathfndr 7/30/09 09:22:26 AM Terrible texting   Off subject for us. Have never seen anyone texting on a bicyle yet.   Ed Pavelka, RBR editor/publisher 7/30/09 10:11:36 AM Off subject?   Dude, you're on the road on your bike amidst these distracted drivers! Never saw a texting rider? Not the point. We're concerned about the texting driver who says he never saw you before hitting you from behind. Texting drivers are dangerous and getting national attention. Just today there's news of a proposal to withhold federal transportation money from the 36 states that have yet to make it a crime.   Dwight 7/30/09 09:30:20 AM Chain cleaning   Great article. Suggest caveat that to us this method you will need to be very disciplined. If you miss a cleaning especially in a humid climate the chain will show rusting very quickly. The lube you suggest only works if you use it ofter and wipe clean after penetration.   Jim Langley 7/30/09 03:40:36 PM Link Love   My experience with ProLink, even in the winter when we get a lot of rain here, is that it protects from rusting really well. Even if you only cleaned and applied lube to the chain monthly I don't think you'd have any rusting problems because once it's on the links it stays on them really well. That's one of its strengths and why it's so popular. If you haven't tried it, you might give it a go. I know there are lots of lubes that claim to be great, but this is one that a lot of people like me feel really is. Thanks for your comment, Jim   AlanM 7/30/09 08:06:46 PM ProLink good in humidity and rain   I've been using ProLink for a few years now. It's great in hot, humid weather and really shines when out for several rainy days in a row. In my experience, it protects against corrosion exceptionally well. ...alan   Ted, Atlanta Ga 7/30/09 09:51:52 AM If you think texting is bad...   I couldn't even start to count the number of times distracted drivers have passed me closer than I'd like. Watching them while standing at an intersection is scary - here in Atlanta about half are on the phone or texting. But the worst ever was the guy who nearly hit my girlfriend as we were riding single file, only swerving away at the last second. She yelled, I looked over, and he was actually working on his laptop!   Mike in KC 7/30/09 10:17:16 AM Do you ride with a mirror?   Seem my post (rant) below on mirrors. Hopefully you have one....if not get one. Like a helmet I won't ride without a mirror.   MXtoCycling 7/30/09 09:59:29 AM Looking Through Turns   Man, I survived a nasty 30+ mph crash last Saturday. I was riding down a hill near where I live and instead of going straight, I decided I wanted to climb some hills and was going to turn left. As I was braking for the upcoming red light it turned green so I went for it. All week I had been poking fun of the silly crashes in the Tour, how could these great athletes have such silly simple crashes. Well, now I know. I leaned into the apex of the turn I had never taken before (mistake number one, bombing terrain before inspecting) and the next thing I new I hit the ground like a B-52 bomber with no landing gear and was sliding across the pave at 30 mph. All I could think about was, "wow,so this is what Menchov felt like with his slide out crashes." The next thought was, "Oh shit, CARS!!!" By God's grace, the normally busy road was fairly empty and those cars within sight stopped in time, this letter would've have had a very different tone had all that not happened. Be careful out there.   Mike in KC 7/30/09 10:09:14 AM Drivers Texting   Given the latest disclosures as to how dangerous the roads are now that more and more drivers are texting it begs the question why aren't more cyclists using mirrors??? Even worse are cyclist using Ipods on the road. I've ridden with a mirror for 25 years....and no Ipod. Riders beware by the time you hear the car with the texting driver rolling up behind you it is too late....the driver may be on his/her way to running you over while sending that last precious text. GET A MIRROR if not for your sake but for that of you family who cares about you!   Mike in KC 7/30/09 10:14:51 AM Lance and Alberto   Both of these guys obviously have large egos. For the good of cycling I wish they would both just shut up. They are squabbling like kids on a playground. They both have valid points in my mind. Contador needs to mature and consider the team as a whole not just himself. However you can see the hard feelings when Lance joins Astana ostensively to help the "Team" and then proceeds to decide he should lead the team when Contador cleary had that role. It seems like he tried to muscle his way in, but in the end the best rider obviously won the Tour. Both riders have legitimate beefs....just wish they'd keep it between themselves. Next year's Tour is going to be awesome again with these two going head to head this time!   Bob 7/30/09 10:18:13 AM sports drinks   I believe the benefits of sports drinks while riding, I just can't take the taste after the bottle warms up on a hot summer day. I stick to water and gels. I'll do a sports drink when I stop at a convenience store and can get a cold one.   TNT Coach 7/30/09 10:32:45 AM Chainmail   OK, I know I'm probably a contrarian freak but my chain care consists of cleaning it with a dry rag after every ride and never ever letting the tip of a lub bottle coming within ten feet of my chain. The result is a squeaky clean comlete drive train and a chain that always shifts clean because it's not all gummed up with gunk and grit. After all, the best chain lube is the one from the factory when the chain was new. Why use harsh cleaners and diluters on it? On the rare occasion when my chain does need to be "freshened up," say after a rain ride, a quick shot of Pam...yes, Pam...takes care of it. The carrier in cooking spray evaporates almost immediately leaving the chain clean and squeak-free. Plus it smells delicious. Caveat: I already said I was a contrarian freak. Your results may vary.   Jim Langley 7/30/09 04:00:31 PM Chainmail   Thanks for the note and the laugh - "Chainmail" - very clever ;-) I'm glad your method works for you. But, one thing you wrote isn't quite right. You said that the factory lube was good. Actually, the factory lube is usually intended to protect the chain from rusting as it sits on the shelf waiting to be purchased. On most chains you don't want to use it with the factory lube on it because it's too thick and picks up grit and grime right away. The first step after putting on a new chain like this is applying your favorite lube and wiping off the factory gunk so you start with a proper clean chain lube. Just thought I'd point that out. I haven't seen a quality factory chain lube yet, it's just a preservative of sorts... unfortunately. Jim   fred hoffman 7/30/09 11:25:02 AM Another reason to carry water   Squirting a pursuing dog with water is cheaper.   Nanci Little, LMT 7/30/09 11:57:54 AM squirting dogs   I carry a small water pistol filled with vinegar. Better aim than a bottle, and if you hit a doggie in the face with that he'll be too busy shaking his head to think about chasing you any more.   Rich Ries 7/30/09 11:32:51 AM Damaged bike cases   If you ship your bike note that most carriers offer no coverage for damaged packaging, which can include your bike case. If you use a case, you may want to slide the case (with the bike inside) into another box so that the case itself can't be considered the packaging material.   Star City Sport 7/30/09 12:06:14 PM One more reason to carry water   If you drink water after your sweet sports drink, your teeth will thank you by not developing cavities from the sugary fluid.   Sierracanon 7/30/09 12:08:34 PM Sports drinks   If a scoop of Cytomax (for instance), has 90 calories and 22g of carbohydrates, it doesn't matter how much or how little water you mix it with. It's still got 90 calories and 22g of carbs. While chemistry isn't my spiritual gift, that's pretty obvious. The one thing it WILL change, is the taste, for better or worse. But the nutritional value stays the same.   OCLVroadbiker 7/30/09 12:10:16 PM Ban Cell phones while operating vehicles   Study after study show that even hands free cell phone use is as dangerous as DUI, and it is obvious by seeing the vehicles that are NOT being operated well almost always have the driver using a cell phone. It ought to be criminal charges, not a slap on the wrist fine. We finally did it with DUIs, why not phones, another chosen action? And, yes, all you cell phone users out there, YOUR driving IS that bad when YOU are yacking. Two of us on a club ride watched a fellow rider answer his phone the other evening and watched his normal smooth riding become all over the road. Phones should be turned OFF on club rides. Most of us ride to get away from such things. As for the Fiery Feet: Wear Sandals and there is no problem with swelling feet on long rides!   Sierracanon 7/30/09 12:21:10 PM cell phones   In California, texting while driving is illegal. And drivers must be using a hands-free device to make phone calls. Unfortunately, it's very hard to enforce. I often see folks texting and holding cell phones to their ears while driving. Unforuntatley, there just are not enough CHP officers around to enforce it, and under California's current economic conditions, it's not likely to improve.   Rich753 7/30/09 12:38:31 PM LEL   Hi, You and your readers might like to know that this week has seen the running of the UK's premier long-distance randonee - London-Edinburgh-London. 1400Km of pure cycling pleasure (!), our answer to PBP. Riders started on Sunday and generally made good progress helped by an early tailwind, tho' rain showers and low temperatures (for the season) meant many riders were in long sleeves and capes. Tuesday afternoon the weather took a turn for the worse, with high winds and heavy rain, reports of roads flooded to bb level! Unfortunately for many riders this coincided with the "scenic" section of the ride (ie high exposed roads). A number of US and Canadian riders passed through my control, and like all of the riders, they were universally upbeat and positive in coping with some pretty horrid conditions. For more stories and updates, you could search for YACF and read anecdotal accoutns of progress. cheers Richard   Ron 7/30/09 12:55:36 PM Try this. . .   I love this column, not only for the tips, but for the reminders of things long forgotten. . . JT 7/30/09 12:58:32 PM Chain cleaning   Assuming a relatively clean chain and cogset to begin with, just dribble a bit of bio-cleaner on the chain and cogs freewheeling the cranks. Use a Park cassette brush to clean both the chain and the cogs as you freewheel the cranks (top and bottom of the chain). Flush with a light stream of water. Dry with a rag then lube. Wipe the chain both by pulling the chain through the rag and then by a 'stripping' motion with the chain stopped. Can't get much cleaner that that.   Jim Langley 7/30/09 03:47:14 PM Chain cleaning   Maybe I should have explained a bit more: the idea behind my method is not introducing several liquids to your drivetrain: cleaners, water and lube are 3 separate things that won't necessarily work with each other. Water causes rust, for example. Cleaners can penetrate and remove lube. If you clean and lube with the same thing you avoid these issues. By using a rag versus a brush you prevent splatter and extra cleaning. But, again, I'm not trying to convince anyone to change how they handle their chains. If you have a method that works for you, GREAT, stick with it ;-) Jim   Walt 7/30/09 01:04:38 PM Try This-Looking thru corners   Observe the slope, i.e. if the road from the center to the fog line has one slope and the paved shoulder from the fog line to the edge is sloped steeper, it will suck you down as your wheels roll from the left side of the fog line to the right side of the fog line.   Jamit 7/30/09 01:27:28 PM Terrible Texting   I’ve installed a high output jammer in my vehicle. No device within 200 Ft of my vehicle can receive or transmit a signal when the system is running. Although, performance degrades in close proximity to cell towers. I’m aware that jamming is illegal in the US but I don’t feel that I can wait for the laws to catch up. And, even with laws in place there are those that will text anyways. I simply feel that jamming is the lesser of two evils.   Ian in Eugene 7/30/09 01:32:26 PM Dilute Sports Drink   During warm spring/summer/fall months I mix my Shaklee Performance drink with about 1/3 less mix than on colder days. Since I consume far more liquid then the amount of mix per mile is about the same in all seasons. After all, it's energy out should equal energy in on long rides. Makes for better and faster recovery.   Richard 7/30/09 01:36:51 PM Ingesting sugar during exercise   Well, I would have to also point out that Sugar MIGHT help increase your performance, but it will also inhibit your body's ability to enter fat burning mode that night when you are asleep. I think for the pros or special races, it is great knowledge to have, but for the average rec rider with a full-time job that is attempting to get the most bang for minutes on the bike, avoid sugar, HFC and foods such as refined wheat products or white rice if you want the most benefit out of your exercise. Not that you never eat Sugar or indulge on special days, just know the impact of eating these foods on your goals and make informed decisions, including the sports drink with Sugar one might be guzzling on a regular basis with their workout. I think it is great for a special event or for the pro's in a race, but for the average guy on their regular workout, leave the sugar alone.   OCLVroadbiker 7/30/09 01:42:19 PM Don't jam!   Although I often wish there were a two mile radius around me where phones wouldn't work, I think there is a large flaw in your use of a jamming device (other than the obvious fines or prison time). What happens when someones phone quits working? Do they just hang up? No. They concentrate on the phone more and are even more likely to cause a hazardous situation. And guess who is within 200ft and a prime target of their distracted driving?   Jamit 7/30/09 02:09:23 PM Terrible Texting   Yes, I agree with your assessment here. Those folks that are cut off will/do look at there cell phones before hanging up. Where as this is also dangerous I still feel that continued/continuous use of the device is in fact more dangerous. I’ve given this a great deal of thought and feel that I have to deal with the dangers in order of magnitude. I also drive a large truck. Not because I like trucks or the fuel that they gobble up but because it increases mine and my families chance of survival if a collision should become imminent.   Performance and Training Lab Director 7/30/09 01:50:40 PM Sugar during exercise   This study shows that chemical junk (sugar substitutes) are bad for you. Eating carbohydrates or 'sugars' during exercise increase muscle glycogen supplies and allows you to train harder and longer. Simple sugars should be avoided in favor of more complex carbohydrates. Simple sugars cause an insulin response that can have a negative effect on performance. This report is not even half the story. So before you go out and start popping candy on a ride get the facts. Furthermore the body resorts to protein only when carbohydrate stores drop low enough the body fears it will run out of carbs and substitutes with Protein. Protein should be used when exercising for more than 2 or 3 hours. The exact timing on protein is dependent on the individual. When your body goes to protein as a fuel source your sweat begins to smell like ammonia. So after a ride sniff your jersey. Ammonia? Then for that intensity and time frame you ran low enough and went to Protein.   MSchott 7/30/09 03:22:46 PM Sugar Science One thing these studies routinely fail to take in is the effect of the study on the effect of the mind on the outcome of the study. Sugar and sweetness is a pretty strong mental stimulus. Sure, keeping your muscles fed by using a sugared or CARBO PRO loaded drink will help you exercise longer but how many of us excercise so long, hard and often that we need it? I only have workouts longer than 2 hours once per week and I feel that a big pasta meal before those and one or two powerbars during are more beneficial than messing with sugar in the bottle. Occasionally I'll get in a 100 mile hammerfest and then I use whatever sugar sport drink they have on tap. My brain loves it. Cheers, MSchott   MSchott 7/30/09 03:27:05 PM Fiery Feet   The best way to aleiviate hot foot is to spread Chamios Butt'r all over your feet and between your toes before putting on your socks.   DG 7/30/09 04:04:14 PM "Flight School" Column - frame spacers   Or use 1/4" PVC pipe, cut to the correct length, and old skewers ... 25 cent solution.   ken 7/30/09 05:35:51 PM Doggies   As far as squirting ammonia or any other irritant to ward off canines, be sure that it will hit only your intended target. I was once a few meters behind a tandem when the woman on the back decided to test her ammonia squirt gun in the air. I inhaled some of it and had trouble breathing the rest of the day.   EkW 7/30/09 06:12:15 PM Paul's Components thingy   Purely Custom also makes a stem mount for lights and gizmos. Their's was on the market before Paul's. I have one and it works fine.   dalinden 7/30/09 06:55:46 PM Sports drinks.   Another factor to consider is tooth decay. Perhaps drinking and rinsing one's mouth with water after a swig of sugary sports drink might reduce the risk of tooth decay. So, carry a bottle of each, with water as the chaser.   Cyclonut 7/30/09 07:15:40 PM water bottle   Besides listed items one can use the water bottle to fend off dogs and other critters.   cyclonut 7/30/09 07:18:02 PM Sugar diet   When racing in France in the mid fifties we were made to eat dextrose tablets every ten k.   pakossa 7/30/09 10:14:41 PM How many cogs . . .   I almost cracked up when I saw your poll question, because last month I finally got my custom titanium bike . . . which I had built up with a Rohloff Speedhub!!!   gary l. green 7/30/09 10:50:52 PM sore toes   rather than the ball of the foot, i get sore toes on a long ride. i thought it was from wearing to tight of a shoe, however the problem continued with new shoes. it is usually my right foot that mainly is affected. i think i actually pedal incorrectly on that side, because i feel my upper foot moving inside the shoe on the right and very still on the left. do you know of others with this problem? do you know how to correct it. would be much appreciated.   Michael 7/31/09 12:01:39 AM Room on handlebars   If you've run out of room for things in your bars and stem, your problem isn't lack of space - it's that you're more interested in gadgets than riding.   Michael 7/31/09 12:05:31 AM Sorry Fido!   After climbing Kohr Rd. here on Long Island I was spent as I summited and a dog just happened to get through the fence. My legs were still burning and lungs searing so I just unclipped and kicked that mongrel right in the chompers. Whether he learned something or not, he didn't get me!   Michael 7/31/09 12:12:16 AM Armstrong vs Contador   It's possible to admire someone's achievements in particular fields (in this case sport and cancer advocacy) while despising his behaviour in most other respects. Armstrong's has been absolutely despicable since rejoining Astana, and Contador has every reason to be pissed off with him and Bruyneel. IMHO Contador's record in grand tours will far eclipse Armstrong's by the time he's done.   Tony F 7/31/09 01:51:53 AM Link love   Surely the lube you clean off the chain while cleaning isn't the important stuff. The important stuff is what's dribbled it's way down inside the links. So there should be no need to lube up again after following the regime you suggest. I know my Rock 'N' Roll lube tells me that I can't wipe too much off. Anything left on the outside just attracts dirt, or flings off. Maybe I'm just showing that I ride my mtbs more than my roadie... but the same principles should apply.   Rat 7/31/09 06:07:43 AM Eat sweet   Along the lines of eating sugar while exercising, before our 40 mile Saturday rides I eat a piece of apple pie, 460 calories and a Mountain Dew, 110 calories. It's quick energy and doesn't weigh me down. Perfect.   Paul Swift 7/31/09 07:05:11 AM Hot foot   Come on guys. You know very well by now that the tilt of the foot can also cause hot foot. In most cases people with hot foot need a wedge or wedges.   Russ 7/31/09 08:00:59 AM Hot Foot   Hey Paul, I'd like to know more about what you're saying about "tilt". Please explain more. Russ   Russ 7/31/09 07:56:06 AM Fiery Feet! I get this all the time, especially after 2.5 hours of constant pedaling. My solution is simple. Stop under some shade and take a seat. Take a 10 or fifteen break, eat a power bar, take off your shoes and massage your toes. Works great every time and you’ll be good for another 2 hours. Russ   Paul Ahart 7/31/09 11:02:12 AM Even better chain cleaning   I think Jim's column about on-the-bike chain maintenance is good, especially if you have a Campy chain, or another without a quick-link (Shimano hyperglide, as an example). However, to really do a complete cleaning job, do this:   You will need a solvent, preferably citrus-based, a strong detergent such as "Oil Eater," sold at auto supply stores, and your favorite lube. First, after determining if the chain is worth cleaning (by measuring), remove and clean well in solvent. Rinse in hot water in a small container. Next, add about 1/4 cup of Oil Eater, add more hot water and swish it around; black gunk, previously hidden, will pour out of the chain. Rinse well with more hot water. Dry the chain (with compressed air if you've got it), reinstall and lube it, allowing adequate drying time, as Jim suggests. Do this every couple hundred miles for maximum chain life. My favorite lubes: ProLink, Purple Extreme, and Rock&Roll Gold.   Paul Ahart 7/31/09 11:15:13 AM More on Chainlubing   I want to add that with the totally complete cleaning I recommend, it must be followed by extremely thorough lubing. I do this by putting a very big fat drop of lube across each link, catching drips with rag or towel underneath. I usually end up with a pretty saturated piece of towel, which I then wrap around the chain, which I backpedal a few revolutions. This gets lube not only in, but on the outside, of the links.   gb 7/31/09 01:28:13 PM Day in the Life   Hilarious!! I definitely know people who exhibit this behavior. I'm normal of course! Ha!   Califon Dave 7/31/09 03:02:33 PM Sports Drinks and your dentist   I think your dentist would be pleased if you washed away all that sports drink sugar from your mouth with some plain water once in a while.   Chris in Frisco, CO 7/31/09 05:43:11 PM Diluting or not Diluting   I have found that I sweat so much on long rides that I will go into full body cramps if I don't just use sports drink and have no water. I would like to use the water sometimes also, but I simply can't without having those cramps. Its not even that hot here in Frisco, CO most of the time! (if ever)   Gervase 7/31/09 06:09:34 PM Cleat position   I am confused about Cleat position and where is best. Chris Carmichael in his "ultimate ride" book suggests while most people have the ball (widest part) centred over the axle, he recomends the third metatasal over the axle, so shoe slid back?. yet others say more power is gained by sliding shoe forward, (ball now forward of the axle). Can you please advise me, I am in the process of trying positions, but don't know how to evaluate results, (mainly because I am recovering from flu). I would appreciate your advice.   Fred Matheny 7/31/09 06:36:49 PM cleat position   The standard cleat positioning recommendation for years was to have the ball of the foot directly over the pedal axle. Recently most bike fitters have changed and will position the cleat a bit farther back on the shoe so more of your foot is ahead of the axle.   RBjay 8/1/09 12:31:48 AM Scott's Spin   Aside from the compression socks and altitude tent, that pretty much sums up my life.   Graham S, Melbourne, Australia 8/1/09 01:02:10 AM Is It OK to Alternate Water and Sports Drink?   One option is to have double strength sports drink in one bottle and straight water in the other.   Tony 8/1/09 02:37:03 PM Is It OK to Alternate Water and Sports Drink?   I don't have a double strength sport drink, but I do at times have a sport drink bottle and an H2O bottle. This is especially beneficial when I'm tired of drinking a flavored mix on my longer century or double century rides. One thing to consider when drinking your H20 that you will need to consume calories from another source.   Andy l 8/1/09 11:41:14 AM Frame spaceer   I agree that protect your frame with the wheel out is important but why on earth would you spend $20 to do it? Two threaded bolts with four wing nuts per bolt will cost you about $2 and do just as well if not better.   Tony 8/1/09 02:33:58 PM Fiery Feet   I've been using Sole custom footbeds for some 6000+ miles and have had great success with these for a very reasonable price. Before picking these up my feet would go numb, but now I don't have any issues. You can check them out at yoursole.com and look for the slim sport version for cycling shoes.   Sarah S. 8/1/09 11:22:10 PM Fiery foot   I took my swollen fiery foot to the doctor for an x-ray and was told I had a bone bruise. 2 weeks of pain! All the suggestions to alleviate compression sound good, but I'm wondering if there's a good or better pedal system that would also help.   longinthetooth 8/1/09 11:55:38 PM Chain Cleaning -lube Jockey wheels?   Thank you for your cleaning approach. As an old guy who likes to fiddle and adjust my bike, this approach suits me very well. However, a question that I have raised many occasions but never received a reply, should I lube the jockey wheels (pulley wheels)? I have a Campag Triple drive train.   Glen 8/2/09 01:39:41 PM Hot Foot   Solved my hot foot problem by wearing sandals, the best thing I have done for my feet. Hot foot was a show stopper on a 1200 k brevet. Got sandals with SDP cleats and pedals and haven't had a problem since. Easy to walk in and sandals are great in the winter.The soles are thicker and the feet stay a lot warmer inside booties. If its wet wrap feet in plastic bags, when it's hot the wind blows through the socks, if it is a little cool a pair of toe warmers over the socks does the trick. The best part is they are really cheap, Shimano's for under $100.   ann 8/2/09 07:26:16 PM sports drink dilution   Frankly, I can't stand the stuff, and I drink it only when doing intense exercise in major heat. I don't drink it straight, but dilute it at least 1:1. And I certainly agree with the advice about carrying plain water for the reasons mentioned and because it just plain works for most applications/needs.   chilibone 8/3/09 02:20:56 AM Scott's Spin "A day in the Life"   Hilarious. My wife had a good laugh too recognizing a LOT of it.   Doug G. 8/4/09 08:10:32 AM Dealing With Cujo   One thing that I learned in an anthropology class a long time ago is that dogs have bad depth perception because their eyes are on the side of their heads instead of the front like ours. I cannot verify this fact, but it makes sense to me. So they pick where they think you are going to be and head there. The trick is to be somewhere else. The smart thing to do is speed up so that you are past the spot where Breezer thinks you'll be. On a few occasions when he's had me dead to rights (like when riding a fixie) I have actually slowed down and watched the do shoot in front of me with a frustrated recognition that he missed. One the dog is past, sprint like mad and hope he's not too agile   Joe W. 8/4/09 01:10:56 PM Traveling with your bike   I found that shipping the bike to my destination via UPS Ground service saved me a bunch of hassle. When I flew to Florida in Feb. the airline wanted $125 each way for the bike. I shipped it ups for $72 each way. The trick is to pack it yourself and print the shipping labels online, then just drop it off at the ups store. I shipped the bike 5 days before I was to arrive and it was at our door step when I got there. I shipped it home the day before we left and it was at my house 2 days after we came home. Cheap and safe. I used a hard bike box that my brother in law had for shipping, but you can just ask a LBS for a cardboard bike box. They usually chuck those anyway.   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail