RBR Newsletter No. 414 10/15/09 Go to this issue's Comments Back to newsletter archive Subscribe for free delivery by e-mail This Week's Content Weekly Dispatch:  Southbound; Safe Cycling Initiatives Coach Fred:  Should Better Flexibility Change My Riding Position? Classifieds Jim's Tech Talk:  Get Ready for Winter Weather, Pt. 1 No Problem:  Fit-Related Injuries Scott's Spin:  Working Class Heroes Try This on Your Next Ride:  Let the Wind Choose Your Route RBR eBookstore:  Best eBooks for Autumn ______________________________________  RoadBikeRider.com Newsletter Issue No. 414 - 10/15/09:  Bike Fit Factors ISSN 1536-4143 Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to more than 62,900 roadies around the world.   ______________________________________   WEAR WOOL - Durable, odor-resistant, warm, comfortable! In honor of "Base Layer Stimulus Month" we've got them on sale! Made in the USA.  www.Joneswares.com ______________________________________   1. ROAD NOTES   On the road again! RBR editor/publisher Ed Pavelka is moving office operations to Gainesville, Florida, for a dozen days starting tomorrow.   He's not exactly thrilled about the 16-hour drive from Pennsylvania -- except for viewing the autumn scenery along I-77 through western Virginia and the beautiful Shenandoah Valley. It's always a shame to be on 4 wheels instead of 2.   But Ed will be doing some good rides next week on the gently rolling rural roads of North Florida. Then his trip will conclude with the annual Gainesville Cycling Festival on Oct. 24-25. The weekend features back-to-back centuries and attracts hundreds of roadies.   Ed has ridden the Festival 3 times, most recently in 2006. He rarely does the same event twice, but these circumstances are special. Gainesville is where Ed went to college. He has tickets to Saturday's Florida-Arkansas homecoming game, which, thankfully, kicks off at 3:30 p.m. so there's time for a long morning ride.   Going to the game with him is Tom Eason, the guy responsible for Ed's start in cycling almost 4 decades ago. They played baseball at Florida, graduated together, and weren't excited about joining the mainstream work force. This was 1971 when some kids didn't have an establishment mindset.   Tom said, "Ten-speeds are happening. How about starting a bike shop?"   It didn't seem to matter that neither guy had been on a bike in years. Using a small loan from Tom's dad, their shop called Ten Speed Drive opened a few weeks later.   Ed's been in cycling ever since. He'll treat Tom to a pre-game beverage to celebrate that fact.   Another highlight of Ed's trip will be a meeting with Dr.Gabe Mirkin, the bike-riding physician whose medical and performance advice is occasionally passed to you in this newsletter. The doc has a home about an hour from Gainesville.   Until Ed is back at RBR headquarters on Oct. 27, e-mail response may be less prompt than usual. Thanks for your patience. Meanwhile, if you can, join him in Gainesville for the Cycling Festival's Santa Fe Century and Horse Farm Hundred.   Comment ______________________________________ How well will Di2 work in rain and mud? Two top European pro cyclocross racers, Niels Albert and Sven Nys, were seen using Shimano's electric drivetrain as the 2009 'cross season began. If the Di2 system really is reliably sealed against the elements, this should prove it.   Product recall:  About 5,000 Schwalbe Ultremo R clincher tires are being recalled because the casing could bulge and lead to a "catastrophic failure" (blowout from a ruptured tube). These tires were sold at bike shops and on the web at www.schwalbetires.com in April and May, 2009, for about $75. They were made in Indonesia. Owners should stop using the tires and get free replacements at a Schwalbe dealer or via the company's website. For more information and photos, visit http://tinyurl.com/yhzrfxq   Vermont has a proud, independent nature. The Green Mountain State's postcard scenery also makes it a coveted destination for cyclists. Now it's come to light that Vermont's new drivers' manual no longer calls for a 3-feet-wide margin when passing a bike rider. Nope, Vermont goes one better, reports Nancy Schulz of the state's Bicycle & Pedestrian Coalition. She says page 40 of the new manual says drivers should "leave at least 4 feet of passing space between the right side of your vehicle and a bicyclist." Schulz notes that "this is a recommendation to drivers; it's not statute. Of course, the readers who will see this recommendation of 4 feet clearance are the young people who are learning to drive now, not the many thousands of drivers who are already motoring around Vermont. Nevertheless, it's worth celebrating all positive changes, no matter how incremental."   A new initiative for cycling safety is up and running. Joe Mizereck, dba Safe Cycling LLC and creator of the "3 Feet Please" jersey, has launched http://www.RoadGuardian.com, a website where cyclists can report incidents with motorists as well as various road hazards. Mizereck, who lives in Florida, the most dangerous state for cycling based on accident statistics, says, "RoadGuardian.com is the first website where bicyclists can report, mark and share the geo-locations of their cycling incidents and trouble spots worldwide. This is a free service." He says the site already lists incidents in 9 countries.   Stop SMIDSY in the U.K. The acronym stands for "Sorry Mate I Didn't See You" and is the basis of a new safety campaign promoted by the CTC, Britain's cycling advocacy organization. The goal is to change the attitude of riders who simply brush off incidents of careless or aggressive driving. The CTC wants them to report crashes, near misses, dangerous and threatening behavior and the response from police, prosecutors and courts. Reports can be filed at http://www.stop-smidsy.org.uk ______________________________________   Overheard:  "I'm always making decisions that complement my active lifestyle, and this includes my beer choice when I want to enjoy a cold one with friends or when taking a break from training." -- Lance Armstrong, the new face of Michelob Ultra beer. His 3-year deal to promote a beverage containing alcohol has caused some backlash and even outrage. ______________________________________ Armstrong will compete in the 2011 Ironman World Championship in Hawaii, according to his coach, Chris Carmichael. And Lance won't be there just to burn off a few beer calories. "He's super psyched," says Carmichael, "and I think he wants to do more than win his age group." Remember, in announcing sponsorship of Armstrong's new pro cycling team, RadioShack said he will participate in "cycling, running and triathlon events worldwide." Now 38, Armstrong began his career as a precocious teenage triathlete. He did not compete in the Ironman before switching to cycling fulltime.   How to Sully a Good Name Dept. Italy's high-performance Lamborghini car brand is licensing its name for a line of bikes to be sold in China, Hong Kong and Taiwan. Lamborghini bikes will be priced from $200 to $600, according to bikebiz.com, along with a $1,600 carbon frame. The product line will include road, MTB and folding bikes along with accessories and clothing. There are no plans for Lamborghini distribution to the U.S. or Europe, said a company spokesperson, "unless they get a good reaction in their home market."   Over at velonews.com, Charles "The Explainer" Pelkey looks into an interesting question: Who has the right of way on bike paths and "shared use" paths? The issue was raised by a rider who almost clocked a runner -- coming at him and not giving ground -- while he was training on a Las Vegas path. Pelkey's answer revolves around Nevada law but it could apply to situations in other locales -- maybe yours. http://tinyurl.com/ygu5ycf   True Temper Sports Inc. has filed for Chapter 11 bankruptcy protection. The company, perhaps best known for making golf club shafts, provides the cycling industry with tubing, forks and seatposts. In its filing, True Temper listed estimated assets of $180.5 million and liabilities of about $319 million. The company says bankruptcy is meant to facilitate restructuring and will not impact its fundamental business or day-to-day operations.   Now on the RBR website:  We review and rate the multi-function Tanita BC590BT Body Composition Scale with its wireless uploads to Healthy Edge software. Quite a useful system for body monitoring. Or is it? Click here to find out. ______________________________________   RBR's QUESTION of the Week   What type of indoor trainer will you be using most this off-season?   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   Should Better Flexibility Change My Riding Position?   Q:  After doing stretching and yoga for a few weeks, I'm a lot more flexible. Now my handlebar seems too high and too close. Do you think I should change my position to reflect my increased limberness? -- David B.   Coach Fred Matheny Replies:  More and more riders are discovering the benefits of greater flexibility. This is a fine time of year to begin a stretching or yoga program and incorporate it into your off-season training.   Your position on the bike is governed to a large extent by how flexible you are in the lower back and hamstrings. Fit expert Andy Pruitt Ed.D., director of the Boulder Center for Sports Medicine in Colorado and author of RBR's Medical Guide for Cyclists eBook, argues that if you can't touch your toes without bending your knees, you won't be able to get into a low, relaxed riding position.   So, if you're now loose as a goose, you can probably improve your position with a longer stem and lower handlebar.   But remember this key point: Just like the rest of training, flexibility is specific. In the same way that endurance gained by running doesn't transfer directly to cycling, so the ability to put your palms flat on the floor without bending your knees doesn't necessarily mean that you can sustain a low riding position.   When you do flexibility exercises you're holding a stretch position for 10 or 15 seconds. But when you pedal, your low back and hamstrings stretch and shorten rhythmically with every pedal stroke for hours at a time. It's not the same thing.   If you try a lower and longer position, do it cautiously. Don't reduce bar height by more than a centimeter at the beginning. Same for increasing stem length. Use the new position for several rides to adapt and see how it feels. Then you might want to stretch out a bit more. Don't go so far that you experience tightness, and certainly not pain.   And don't forget that while a low position is more aerodynamic, it can compromise power output. An ideal position balances power production, comfort and aerodynamics. This is explained well in Pruitt's Medical Guide as well as another eBook carried by RBR, Dr. Arnie Baker's Bike Fit (for road and MTB).   Comment ______________________________________   62 and Flying   Glen S. used RBR's Power to the Pedals program last winter on an indoor trainer. Six weeks after returning to the road he sent us this e-mail:   "I'm a 62-year-old randonneur, 6-foot-1 and 185 lbs. (1.85m, 84.1kg), so climbing is not my forte. I ride with a club 3 times a week that has several racers who keep the tempo up.   "This year, I'm not dropped on the rollers or hills, not forced to hang on at the back of the pack, and I'm there for the sprints to the road signs.   "I had a great compliment from one of the racers who has noticed my improvement: What the hell did you do in the winter?   "Power to the Pedals did it. The program works both physically and mentally. I'll be doing it again next winter for sure and look forward to even more improvements."   Glen isn't alone. Click here to read additional success stories from newly powerized roadies.   Power to the Pedals by Coach Fred Matheny requires just 2 one-hour (or less) workouts per week for 12 weeks. Sold as an instantly downloadable eArticle, the program costs just $3.99 in the RBR eBookstore. Get it and make other riders wonder "what the hell" you did this off-season.    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. ______________________________________    Order Your "3 Feet Please" Jersey Today.  "It's working!" Cyclists are getting more space, more often from more motorists. Free Shipping. http://www.3FeetPlease.com ______________________________________   Boure Bicycle Clothing - Our Tradition Begins with Quality! See our New Arrivals for Extra Warmth & Solar Protection. Elite Thermo tights Now on Sale at http://www.boure.com ______________________________________   CueClip - Map/Cue Sheet Holder. World's best! Club discounts. Emergency LED Lights, Saddle Leather Care Products, and the Cyclewallet. http://www.cueclip.com ______________________________________   Also on Classified Ads, these Roadie Ads:   ---BMC Pro Machine road bike ---Bike Pro USA bike case ---Wanted: RBR cycling authors   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   Get Ready for Winter Weather, Pt. 1   As I type this, heavy rain is forecast for Northern California where I live, maybe the first big storm of the season. It makes me realize I have some bicycle winterizing to do. You probably do too to get ready for the upcoming wetness and darkness.   This week I'll explain how to check a bike's lubrication, bearing adjustments and brakes. Next week in part 2, I'll discuss tires & tubes, lights and fenders.   Lubrication & Bearings   Moisture and temperature changes (which cause condensation) are bad for the hardest working parts of a bike -- chain, cassette, chainrings and the bearings in the hubs and bottom bracket. Check all these parts and address any issues before riding into Mother Nature's worst.   Start your off-season riding with a relatively new chain, cassette and chainrings. Protect these parts with a high-quality chain lube (I use ProLink). Check your chain after wet rides and add lube if the links appear shiny, which indicates lubrication has washed off.   Check components that have bearings by turning them with your hand. You should feel smooth rotation against a slight hydraulic resistance.   Turn wheel axles like this and then push and pull to feel for play. Turn the axle nuts to make sure they aren't loose. If they are or there's roughness, play or lack of lubrication (no resistance to smooth spinning), have the hubs overhauled with fresh grease and bearings.   To check bottom bracket bearings, lift the chain off the small chainring and set it on the frame. Slowly turn the crank by hand to feel and listen for roughness or lack of lubrication. Grasp the crankarms (not pedals) and push and pull laterally to feel for play. Find a problem? It may be time for a new bottom bracket. On most modern road bikes they're designed to be replaced rather than serviced.   Tip:  Lubricant makers such as Finish Line, Pedro's and others offer lubes specifically made for wet riding conditions. Check with your local bike shop and riding buddies for recommendations because what works best varies by region.   Brakes   Most road bikes still use rim brakes, which lose lots of stopping power when the rims are wet. To minimize this effect, start the season with new brake pads. Replacing pads that are worn, dry and hard is usually as easy as loosening a keeper screw, sliding the old pad out of the holder, and sliding the new pad in. Also, check brake cables to make sure they aren't fraying and are sliding easily in their housings.   Tip:  For the best winter braking switch to pads made for wet conditions, such as Kool Stop's Salmon pads.    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 5,754.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   5. NO PROBLEM!   Fit-Related Injuries                         What's the matter?  You decide to get a professional bike fit but find that the shops and coaches in your area use different systems and charge a pretty penny. You decide to do it yourself and this means you need guidelines.   Here's help:  We'd never discourage you from getting a pro fit from a position technician you trust and can afford. But even using fancy equipment, charts and tables, he or she will be working with certain rules for proper fit.   Combine the specifics in Bike Fit, Andy Pruitt's Medical Guide for Cyclists or our free article, "How to Perfect Your Position & Technique," with these 8 rules for fitting a road bike: Look like yourself.  It's tempting to adopt the long, low, so-called "pro position." But if your body doesn't fit that model, you won't look like a pro, you'll look awkward and feel uncomfortable. The ideal position is the one that's correct for you. Forget about style points.   Use numbers as a guide, not as gospel.  Popular fit systems and formulas can produce different saddle height values. Consider them starting points. You are ultimately responsible for your own best fit. View fit formulas as a way to get saddle height and other measurements into the ballpark. Then make adjustments based on how you feel.   Aim for comfort.  To be fast, you don't have to be stretched out like a heretic on the Inquisition's rack. Speed follows comfort. Speed doesn't follow a painful and overly elongated position -- but injury often does. If you're not comfortable on a 3-hour ride, something's wrong.   If your position causes injuries, get a new position.  When American roadie Ron Kiefel turned pro in the 1980s, some European racers told him to slide his saddle back for more power. Ron did -- and promptly injured his back. He couldn't train or race for several months. When he returned to his normal position, he recovered and went on to a pioneering career that included 7 Tours de France. He was able to withstand the incredible demands of 3-week stage races because he adopted a position his body tolerated well, not the position that style or peer pressure dictated.   Your position must not compromise bike handling.  If your handlebar is too low and you're stretched too far, with straight arms and locked elbows, you won't be able to control the bike well. If you're bumped from the side by another rider or even a gusty crosswind, your rigid arms will transmit the shock through the handlebar to the front wheel. You could lose control. Bent, shock-absorbing elbows and relaxed arms are a natural result of a balanced position.   Don't make frequent changes.  When you make a tweak, give it time to settle in. Ten hours of riding is a good rule of thumb. If you then feel another adjustment is necessary, do it and give it the same amount of time. Frequent tinkering never allows your body enough time to adapt. You must give each change a chance.   Don't make large changes.  If your saddle needs to come down 1 cm, don't lower it all at once. Take it down 4 mm for a week, then another 3 mm and finally the rest of the way. Bodies don't like sudden large changes, even when they're the right changes.   Record your numbers.  Finally, when you settle into a position that works, write down the key dimensions: saddle height and setback, stem length, differential from the top of the saddle to top of the handlebar, distance from the tip of the saddle to the handlebar and to the tips of the brake lever hoods. Whenever you set up a different bike, you'll be able to duplicate your best position without all the trial and readjustment. 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   Working Class Heroes   Sure, pro bike racers can do things we only dream of: Sprint 40 mph after 6 hours in the saddle, average 450 watts on a 30-minute climb, take a "nature break" while still on the bike.   But none of them can match what we working stiffs do every day. I'll bet Alberto Contador's resume doesn't include: Ability to discreetly change into Lycra shorts while stopped in rush-hour traffic on way to post-work group ride. Watch out for that emergency brake!   Ability to do 5 a.m. interval workout and stay awake through almost entire 4:30 p.m. PowerPoint presentation by Irv in Accounts Receivable.   Ability to squeeze 45-minute ride into 30-minute lunch break. Warm-up? We don't need no stinkin' warm-up.   Ability to fit bicycle into your Dumpster-size office cubicle and never get chain marks on pants or skirt. Except on the day of your performance evaluation.   Ability to convince giggling co-workers that helmet hair is in fact the latest must-have Hollywood 'do.   Ability to access hidden stash of chocolate-brownie energy bars (in filing cabinet, under 'S' for Snacks) without arousing suspicion of nosy, chocoholic officemate.   Ability to bathe in janitorial closet sink. (Tip:  When soap is in eyes, don't reach for shampoo and accidentally grab bottle of Mop 'N Glo.)   Ability to keep straight face when telling boss that you've been late the past 4 beautiful autumn mornings because of flat tires.   Ability to grin and bear it when company newsletter notes that you "peddle a 10-speed to work rain or shine." Headline: "Lance Beware!" Comment   (Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Click here to enjoy 3 classic Spins again and place your order for instant delivery by download.)   o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o   Premium Appreciation   "I wouldn't know what to do with myself if I didn't have this resource. Thanks for a continuing great return to the cycling community." -- Reuben S. of Smithfield, Virginia   Reuben attached that note to his Premium Site renewal, paying just $24.99 to extend his membership for another 365 days. We really appreciate all members' support, and in return we provide 10 valuable benefits, including 3 bonus eBooks and a money-saving 15% discount on every purchase from the RBR eBookstore. See all the bennies and join today.    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   Let the Wind Choose Your Route   In lots of places (especially flat places), wind direction is the No. 1 factor in deciding which roads to ride.   Ed's ready for this when he rides in North Florida next week. There are few significant terrain changes around Gainesville so wind direction is the main factor in choosing route direction.   The idea is to ride roads that take you into the wind on the way out. You're feeling fresh and strong starting rides, so pushing into the invisible wall isn't a big physical or mental strain.   It makes a ride tougher, though, if you sail through the first half with the gusts at your back, then have to grind into a headwind with waning energy.   Wind direction is especially important as colder weather arrives with typical brisk breezes.   Start rides into a cold wind when you're dry and fairly comfortable. The headwind limits the risk of overheating even though you're putting out effort. When you turn back, you have a helping hand pushing you home. If you get too warm it doesn't matter much.   Conversely, starting with a tailwind is likely to cause overheating as you pedal in what's effectively still air. Sweat will dampen your skin and the clothing next to it. Then when you reverse course, the cold headwind will penetrate and freeze you.   Tip:  If you're away from a TV or PC (http://www.weather.com), check current wind conditions with flags, smoking chimneys or windmills. Down South, Spanish moss hanging from tree branches is a handy indicator.   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. ______________________________________   HOT LIST:  Autumn Recommendations   All 46 RBR publications are helpful, but some are especially so at certain times of the year. Now, as cooler air and earlier sundowns herald the autumn season for many of us, these eBooks and eArticles can help make the upcoming months fun and productive.   eBOOKS Off-Season Training for Roadies -- complete winter programs for fitness riders, fast sport cyclists and racers, by Coach Fred Matheny. Keep it Real - In Your Indoor Cycling Classes -- certified Spinning instructor Jennifer Sage makes sure indoor classes transfer to the road. Your Home Bicycle Workshop -- great off-season project! Design & equip a home shop you'll love spending time in for years to come, by Jim Langley. The Ride of Your Life  -- start planning now for 2010. Cycling time management, goal setting and keys to achievement by long-distance specialist David Rowe. Pro Road Race Tactics for Amateur Cycling Teams -- how to organize, equip and train a team this winter, then excel in road races next season. Bike Fit -- use Dr. Arnie Baker's illustrated guide to optimize your position for a comfortable and efficient 2010. Bike selection, setup and riding position for road & MTB. Fred Matheny's Complete Book of Road Bike Training -- SAVE! The Coach's 4 eBooks for year-round training, all under one cover. eARTICLES (just $3.99 each) Power to the Pedals -- a 12-week, 1-hour-per-workout power-building program ideal for indoor cycling, by Coach Fred Matheny. Swift Endurance -- how to keep (or increase) your speed while riding winter's steady base miles, by Coach Fred Matheny. Cold-Weather Cycling -- to ride through winter, you need this advice on medical issues, clothing, nutrition, equipment & riding techniques. Core Training for Cyclists -- build strength, stamina, coordination & flexibility in core muscles in just 2-3 weekly workouts. Stretching for Cyclists -- a chiropractor and roadie explains why active isolated stretching (AIS) is so effective for cyclists. Grab a rope and start today. How to Make a Chain Catcher -- easy off-season project. Positively stop your chain from falling onto the frame during front shifts. Remember, RBR provides 5 downloads of every eBook and eArticle purchased. To obtain a new copy for any reason, including free upgrades to new editions, simply login to your RBR account and do the download.   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. 415 on Thursday, Oct. 22. 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 62,900+ 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.   longinthetooth 10/15/09 07:20:27 AM Bearings - hubs   I notice a decernable performance difference between my wheels with Campag chorus, ball and cone bearings, and my wheels with sealed bearings. The sealed bearings just aren't as fast by a sizable and measureable speed difference. Are there better sealed bearings brands, ie, can I replace my current sealed hubs bearings with a better brand to get performance close to good quality ball and cones? What would your recommendation be?   Jim Langley 10/15/09 05:18:56 PM bearings   You could certainly experiment with different bearings. You'd just need to find the right size replacements, but in most cases you can find them at industrial supply places that sell sealed cartridge bearings. Or, your bike shop might have different quality replacements. You might even be able to upgrade to ceramic cartridge bearings which are very smooth and low friction.   Scott RIchardson, Normal, IL. 10/15/09 08:31:13 AM Armstrong   Glad to see LA is getting into triathlons. But, doesn';;t he have to qualify for the 2011 IM Championships at Kona? I thought you either won a spot at a USAT event that year or you got one through a lottery.   Erik 10/15/09 09:05:20 PM Armstrong   He will probably qualify at another race, but the ironman organizers have total discretion as to who they give slots to. there are charity slots, high-level pr slots, etc. so that might be a possibility for him simply for the 'shock' factor... for example, the high-level pros that compete every year fall under very different rules than the average age grouper. lance, i think, will probably want to qualify knowing what we know about him...   Scrappy Do 10/15/09 08:44:24 AM Better weather site   I agree 100% about the riding into the wind on the way out and then with the wind going home. However, I have a few other suggestions as far as weather on the Web. If you access Accuweather.com and look at your current conditions and the hour-by-hour forecast for the duration of your ride. I use it to "ride between the rain drops" dodging the thunder storms seen here in Central Florida. What looks clear may not be in a few hours. Besides, it can also help decide your route paying attention to the wind strength and direction. If you are going on a long ride, go to Weatherbug.com and look up real-time weather points further out to compare with what is local. It's all about making the ride as comfortable as possible.   MarvyMarv 10/15/09 09:23:12 AM Ed in Florida   WhooooooooooooooPIG SOOOIE! WhooooooooooooooPIG SOOOIE! WhooooooooooooooPIG SOOOIE! RAZORBACKS!!! GO HOGS GO!   Marilyn M Schenck 10/15/09 10:16:16 AM Ed in Florida   GOoooooo Gators!!!! Go Gators!!! Go Gators!!!   disappointed 10/15/09 10:23:33 AM climbing ebook   Don't buy the climbing ebook unless you are a beginner, it's very basic.   Ed Pavelka, RBR editor/publisher 10/15/09 10:51:50 AM Climbing for Roadies   The above nameless poster tells RBR that he wins hillclimbs and wants an eBook that speaks to that level of talent. For everyone who may not win hillclimbs -- new riders or veterans -- and would like expert, proven advice on everything that goes into improving climbing ability, we believe you'll benefit from Climbing for Roadies. You can judge the scope of the contents at http://www.roadbikerider.com/cfr_page.htm   candyhart 10/15/09 10:23:55 AM Garmin support   I have had various Garmin products for about 5 years and have had wonderful customer support on all of the products. I have had a few problems with the units and even after the warranty was out the units have been replaced free of charge. They are always extremely helpful but a bit hard to get a hold of, call right when they open for best results.   Poppadaddio 10/15/09 10:55:50 AM A Good Name?   So Lamborghini is sullying their good name by selling bike stuff? It seems to me that it's their cars that are rediculous. More good press about Lamborghini: They are involved with our local university in an advanced composites lab. They are probably thinking cars, but I know you guys are fans of carbon composite bike frames. http://www.activatedmedia.com/54139/lamborghini-teams-with-university-of-washington-to-create-better-composites/   Allen Richard 10/15/09 11:03:30 AM Overheard - LA beer   The outrage is not over Lance being a spokesman for a product containing alcohol. I am outraged that he sold out and is a spokesman for Michelob Ultra / Anheuser-Busch. Lance has always been a beer drinker as anybody that has followed him knows. Bicycles and beer go together. If you doubt me, google bicycle beer. Who's outraged anyway?   Ed Pavelka, RBR editor/publisher 10/15/09 11:47:30 AM Here's one   Plucked from a Denver news blog . . . National Organization Calls on Lance Armstrong to Stop Promoting a Substance Far More Harmful and Cancer-Causing Than Marijuana -- ALCOHOL Group calls USA Cycling member's new Anheuser-Busch endorsement shocking in light of his personal battle with cancer, hypocritical in light of USA Swimming's treatment of Michael Phelps "Michael Phelps was punished for using a substance that has never caused cancer; Lance Armstrong is making money promoting one that does" We didn't say it doesn't get weird out there.   Michael 10/16/09 02:30:17 AM LA beer endorsement   I'm not outraged - just surprised that anyone out there still thought that he puts anyone's health ahead of his own considerable wealth. The cancer advocacy routine is just his effort to be remembered as something other than a rich, talented prick.   Merlin 10/15/09 11:16:38 AM Try This on Your Next Ride-Wind   Living in the panhandle of Texas, starting our rides into the wind is more like the 11th commandment as opposed to a rule. The other good thing is the group will have greater numbers early in the ride so more people get a turn pulling the paceline. If people need to turn back early, at least they've helped do some of the real work! The fact that you start dry and warmer going into the wind first is a huge factor. Returning with the wind negates the wind chill factor so you'll likely have to shed a layer when reaching the turn around point.   Tom 10/16/09 12:22:04 AM An argument for tailwind first   I used to always ride headwind first on windy days. But then I noticed that I was working hard with cold muscles right out of my driveway...no warmup. So I started riding tailwind first and headwind home, and have found that it works great because it forces a nice long warm up and then hits me with a tough workout to finish up. The trick is to know your limits and your route, but, if you do, there are sound physiological reasons to ride the easy part of a ride before the hard part, contrary to the otherwise logical and seemingly sound advice in the article.   Jason Robertson 10/15/09 11:20:05 AM Bike Fit/Recording bike measurements   Park Tool has some nice forms for recording your bike measurements. For road bikes: http://www.parktool.com/repair/howtos/positionroad.pdf For MTB: http://www.parktool.com/repair/howtos/mtbpositionchart.pdf   chuck in Ventura 10/15/09 11:58:53 AM Common sense on MUPs   Most "bike paths" are actually not designated as such. Their official designation is Multiple Use Paths which means that the folk who built them meant them to be used by all manner of persons, walkers, runners, roller bladers etc. Common sense which in today's society appears not to be all that common therefore dictates that one not do intervals nor ride in a peloton bombing along at 20 mph yet I continually see that sort of thing happening on the MUPs around Ventura and I suspect that it isn't limited to Ventura. So to paraphrase Sgt Esterhauz, "Hey, let's use common sense out there."   Tom Gosnell. Stillwater, OK 10/15/09 01:39:59 PM A great weather site   One of the best weather sites is the National Weather Service (your tax dollars at work). Go to http://forecast.weather.gov and type in your zip code. When the weather for your area comes up, go to the Additional Forecasts section at the bottom of the page and click on the "Hourly Weather Graph". Wind direction is forecast down to the hour. There is nothing more rewarding than planning a ride to take advantage of a wind shift and getting it right!   Coach 10/15/09 05:25:40 PM Riding with the wind   Where we are (in New Zealand), wind direction at the start of a ride is irrelevant. Most windy Sunday rides in excess of 4 hours will entail riding a loop with the wind against us most of the way. Just because that's how the weather is down here - it seems like the Kiwi wind gods hate cyclists. Theoretically riding into the wind makes you stronger, with the additional resistance - personally I find it a PITA that detracts from my enjoyment of the ride! :) But I still get out there...   Lee Hogan 10/15/09 07:16:25 PM Would love to meet you in G-ville!   Hi Ed, I, too am a Gator and long time cyclist, now working in a shop in nearby Citrus Co. Will be riding the Horse Farm 100 on Sunday. Would love to meet you! I can be reached at leehhogan@aol.com. Best, Lee Hogan   Joe 10/15/09 07:59:17 PM Not a Choice   Ya it would be nice to be able to ride in the direction dictated by the wind but some of us have a large body of water (great lakes) in one direction and blockage from interstate highways in the other two, so we make the best of it and do what we love most and ride our bikes without regard to the nice refreshing breeze. The key is to always remain positive no matter what the ride may throw at you.   jack 10/15/09 08:31:17 PM i disagree   there's more to it than first appears with several factors playing part. one memorable, or unmemorable, depending on my perspective, ride took place last winter in orlando. it was 3pm and i took off after working into a stiff wind from the northwest. i had to work hard for an hour or so into that 20 mph breeze. it was maybe in the low fifties when i started. upon turning for the return trip, i now had a strong tail wind. going even faster was not work at all. as i approached 430 pm with the sun dipping, the temperature was also falling. it was now near 40 without the sunshine. i had gotten wet and for a few miles near the end i was miserable cold. however the last mile was dangerous. i was shivering and couldn't feel my hands, nor operate the brakes. i suggest dressing wisely, stay dry, and have a back-up layer. jack   hippie biker chick 10/15/09 09:24:37 PM make headwinds your friends   this is a valid theory but around Houston where the winds shift into headwinds from every direction. I have ridden a 4 mile square route with a headwind in each direction and not it wasn't just the breeze of my passing or my speed.   thefathippy 10/16/09 12:41:17 AM cycling rules   I've always believed that the first rule of cycling is: There shall always be a headwind. That's how it seems to be around here, anyway.   Skot M 10/16/09 01:08:16 AM Scott's Spin   First Racing Roundup got voted out, now Scott's Spin looks like it's on it's way out? I only subscribed to this newsletter to improve my cycling. Keeping up with what the pros are doing is one of the best ways, your newsletter is another. I used to get both from you, now I count on Scott's levity, and your occasional review of pro gear. I now also need to surf those "other" sites for pro news. Please, for the love of your newsletter, keep Scott!!!   Ed Pavelka, RBR editor/publisher 10/16/09 10:56:12 PM Scott's Spin   Scott is welcome to write for RBR as long as he wants. The poll was to get a feel for subscriber interest in ALL departments and columns. Several people wrote to say that they picked SS as their least favorite only because it isn't instructional. But they wanted RBR to know how much they enjoy it and really wouldn't want to see it go. It won't -- until Scott himself decides it's time to pull the plug.   Tommy B 10/16/09 01:14:10 AM Armstrong at Ironman 2010   It is interesting that Lance Armstrong is planing to compete in the Ironman in Hawaii. Does he not have to qualify for this event as others do? Or has the at large drawing taken place already and his name was there?   David 10/16/09 09:20:16 AM GAinesville Trip   Just thought I would mention that the Gainesville Senior Games Cycling events are being held on Friday the 23rd, at the Gainesville Racyway (talk to Alex Alston at 352-338-9300) and they will have a 5K and 10K time trial, and a couple of road races. All of this for the folks over 50. Jacksonville had theirs last Sunday and let me tell you, there were some pretty fast folks on the course. David Von Stein Middleburt, Florida   Rob 10/16/09 09:44:31 AM Go Gators!!   UF Alum - 1986!!   John Wannen 10/16/09 11:19:30 AM Tried That   Great advice. You guys are saving lives and a lot of road rash.   Ron 10/16/09 04:29:00 PM Ed's trip to Florida   Hi Ed, Hope you have a great & safe trip to Florida! Ron Braid Ontario, CA (that's not Canada, ha!)   Peter Lorentzen 10/19/09 01:25:38 AM "No Problem". Fit related injuries.   Very good article! I would like to add the importance of foot position. Certainly it is important to get your cleats set up so that your foot position relative to the pedal spindle is right, but I would like to comment on the importance of toe-in and toe-out position. I naturally toe-in slightly. As a result I set my cleats so that I clip-in with a slightly toed-in position. That's my natural foot and lower leg position. Any other position would introduce an unnatural twist in my lower leg which over time would lead to a knee, ankle, or foot injury. Thanks again for your great e-zine. I look forward to it every week.   Back to top of Comments Back to top of newsletter Newsletter archive Subscribe for free delivery by e-mail