Editor’s Notes: Cyclocross season is just round the corner. If you’ve already decided to do some ’cross riding, or are considering it, now is the time to start training. We have the perfect eBook to initiate road riders in the ways of ’cross. Cyclocross for Roadies, by Darren Cope, is packed with essential advice and information you need to understand cyclocross and get started right. It’s an excellent introduction to this increasingly popular discipline. Buy your copy now!

On sale next week, Neck & Upper Back Pain and Cycling, the follow-up to 2011’s Best-Seller, Cycling and Lower Back Pain, by Dr. Alan Bragman.

Our Health Matters column this week answers a reader’s question about the seemingly high incidence of detached retinas in distance cyclists.

Finally, I’m turning over From the Top this week to Coach Fred Matheny, who recently completed a ride across the Rocky Mountains, from Montana to New Mexico. We thought you might like to hear some details about his spectacular journey. I’ll be back next week with some info about my own upcoming tour down the California coast.

Enjoy your ride!

John Marsh

Editor & Publisher

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Ridge of the Rockies

For me, the high point of the Ridge of the Rockies bike tour came as I descended Colorado’s Wolf Creek Pass early on a clear Rocky Mountain morning. The road was dry and traffic was light so I could let the bike swoop through the bends at 40-45 mph, gliding past waterfalls and pine trees toward a bakery stop in Pagosa Springs. Bike touring can’t get any better than that.

Ridge of the Rockies is a PacTour (www.pactour.com) signature event. Founded in 1985 by the husband and wife team of Lon Haldeman and Susan Notorangelo, both Race Across America winners, PacTour offers tours of various lengths in North America, Peru, and new this year, Africa.

Lon and Susan’s tours are famous for their organization, and Ridge was no exception. A typical day began with breakfast in the motel parking lot featuring hearty oatmeal, bagels and pastries. Route cards had every turn and point of interest marked. Rest stops were spaced about a 90-minute ride apart, with fruit, cookies, sports bars and cold drinks. Lunch -- ranging from deli sandwiches to brats -- usually was served on the road. At the destination motel, riders scrubbed and serviced their bikes, then relaxed with a walk around towns like Jackson, Wyoming, or Missoula, Montana, before dinner.

Ridge took us from Kalispell, Montana, to Albuquerque, New Mexico, nearly 1,900 miles in 18 days, with a total of over 80,000 feet of vertical. Daily climbing ranged from 2,700 to 8,600 vertical feet. PacTour is set up for riders who can average 14-17 mph, including rest stops, during a 50- to 150-mile day. While some riders were extremely strong -- one was a former Race Across America winner -- any motivated and fit cyclist can complete a PacTour.

If you want in on PacTour action, there are still openings on their next tour September 10 to October 7 from San Diego to Savannah.

Ridge Highlights:

--- Riding through Yellowstone and Teton National Parks. Traffic was considerate, and the scenery was incredible, including elk and bison grazing by the roadside. We stayed in cozy cottages on the shores of Lake Yellowstone. Three bison grazed 40 feet from our doorsteps.

--- The “Queen stage” took riders from Evanston, Wyoming, to Vernal, Utah, 150 miles and 8,600 feet of climbing around Flaming Gorge. It sounded daunting, but Lon’s training guidelines had everyone prepared. Most riders thought it was a challenging but satisfying day on the bike.

--- Colorado’s mountains didn’t disappoint and provided four hard days worthy of a Grand Tour. We entered the state from the northwest into Rangley and climbed the steep, European-looking Douglas Pass to Grand Junction. The next day took us to my hometown of Montrose over 10,800-foot Grand Mesa for a total of 117 miles and 8,000 vertical feet. Read about climbing Grand Mesa, the largest flat-topped mountain in the world, in my eBook, Climbing for Roadies.

Grand Mesa was followed by 112 miles to Durango over three passes, including 11,100-foot Red Mountain Pass, carved into the flanks of the San Juans. Then we rode east from Durango over Wolf Creek Pass, a tough 10-mile climb that came at mile 90 of a 118-mile day.

--- Weather was ideal for riding, with generally moderate temperatures. We had sleet leaving Butte, Montana, early in the tour and 100-degree heat in Delta, Colorado, but these extremes were short-lived. Rain enlivened the descent into Ennis, Montana, as well as Durango and South Fork in Colorado.

--- Bikes ranged from a restored ’67 Schwinn Paramount to the latest carbon model with Shimano electronic shifting. The only two equipment failures were a cracked carbon crank and a broken carbon handlebar.

--- Two riders were 72 years old, and the average age was mid-50s. The 45 riders came from the U.S., Switzerland, Australia, Canada and the UK -- making for some lively dinner conversations.

-- Coach Fred Matheny

Comment

Last week’s From the Top (my column about my cracked frame and how Felt made good by replacing it) elicited quite a response from RBR readers about the great (and, far less often, not so great) service they’ve received from bike makers and other cycling companies. Check them out at: http://www.roadbikerider.com/comments. It might be helpful to know what your fellow riders think of their chosen brand’s customer service.

Our No Problem column from last week, Hydration in Hot Weather, was also a (groan-worthy pun ahead) hot topic on the Comments page. We received a number of helpful hydration tips from RBR readers. In the interest of helping everyone stay hydrated through the rest of the summer, I’ve pulled together some of the best here:

--- Submitted by fokahykex

“Here in Central Texas, we have had 30+ days of over 100 degrees so far this year.  I ride with a 2-liter Camelback, which I fill with ice cubes and then top up with water.  I also carry one Camelback insulated bottle that has been in the freezer overnight and a 2nd bottle with my sports drink. Generally, this combination is good for a 3-4 hour ride - starting at about 0700 hrs.  If the humidity if high, then a bit less.  Frozen bottle is good for 2-3 hours before it is lukewarm.  I also take potassium, calcium and magnesium supplements to assist in electrolyte maintenance. . . . I do use a post-ride drink, and usually push fluids after a ride. I do know riders who will empty a camelback in a 10 mile ride - point being KNOW YOUR OWN HEAT AND HYDRATION TOLERANCES. Keep on riding safely!”

--- Submitted by grandbob

“In hot weather I don't sweat...I leak!  Looking for ways to keep hydrated I found that I can keep my water bottles cool for the longest period of time by using the same evaporation method that air conditioners use in dry climates.  I put an old cycling sock over my Polartec bottle and soak it with water.  I'm careful not to soak it too much or it will drip on to the bike frame. The evaporation of water from the sock will keep a 20 ounce bottle cool for about an hour. This method is a little bit off beat, and not so ‘cool,’ but it works!”

--- Submitted by bikerider4evr

“When discussing how to keep drinks cool, you didn't mention insulated bottles. I use Camelbak's Podium Chill bottles and find they do a good job of keeping my drinks cool (not cold, though) for a couple hours on hot summer days (I live in the Washington, DC, area, where it can get very hot). I usually buy cold water or a sports drink about halfway through my four-hour group ride on Saturdays, thus I have cool hydration for the whole ride. If RBR hasn't already tested insulated bottles, that would be an interesting and informative story for readers.”

Note: We do have a review of the Camelbak Podium Ice bottle at http://www.roadbikerider.com/product-reviews/water-bottles/camelbak-podium-ice-insulated-bottle It's one step up from the Podium Chill. It has more insulation, basically. (Reminder: on the Premium Site, we have nearly 200 product reviews across 30 categories -- of the many benefits of a Premium Membership.)

--- Submitted by stephen.j.vogel

“This summer has been very hot in DC.  In addition, the local weatherman has said that he hasn't seen this much water moisture in the atmosphere here since the early 1990s. I've always had problems with cramps riding in DC's hot, humid weather. Along came John Hughes'  eArticles on hydration [you can see them all at http://www.roadbikerider.com/earticles]. I calculated my sweat rate, compensated for my sodium loss by adding NUUN tablets to my sports drink based on his tables and haven't cramped since. I know I am among many riders who have developed their own rules of thumb on managing hydration that aren't grounded in science. No mas! Hats off to John Hughes.”

--- Submitted by wgress

“I cycled in Phoenix for over 15 years and found I could keep water cool for 4-5 hours by freezing my CamelBak bladder in the horizontal position. Depending on how hot I expected it to be, freezing up to about 1/2 of a 100-oz. bladder allowed for cool water for a 60-mile ride in the summer. It's good to blow out the tube to prevent water from freezing in it, and also it fills the rest of the bladder with air so the walls don't stick to the ice.”

Thanks for all the great Comments! As always, Keep ’em Coming!

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A buddy of mine had an interesting tire experience on a ride over the weekend that I wanted to share with you as a cautionary tale.

He noticed by feel -- and his fellow riders by sight -- the “jump” in his tire on every rotation. At one rest stop on the 65-miler (100 km), we took a close look at the tire. The tread revealed a section of maybe 3 to 4 inches (8-10 cm) that appeared to be “out of alignment” with the rest of the tread.

He limped home on the tire to discover, upon removing it, that “the inside of the tire had completely separated.” It was a clear manufacturing defect in what was a brand new tire.

If you experience a similar problem at some point, change the tire immediately, and do not ride on it again. Take it back to the shop where you bought it and ask for a replacement.

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Here’s a new twist to the meaning of the term “biker gang.”

The latimes.com reported that a group of up to 100 cyclists may have been drinking while riding and disrupting traffic on a recent night in the L.A. community of Playa del Rey.

They "appeared to be drunk and drinking alcohol," said LAPD spokesman Karen Rayner, recounting witnesses’ testimony of the scene.

According to the latimes.com, multiple police units were dispatched to the scene to handle the unruly crowd of bike riders. Part of the group was detained pending further investigation, while another pack of cyclists was reportedly headed south toward El Segundo.

Here’s a link to the article, which also contains a note about the Los Angeles City Council's approval last month of a new anti-harassment law designed to protect bicyclists from motorists: http://tinyurl.com/3z2hb5l. The LAPD made sure to note that such protection goes both ways!

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Can you even count the number of times you’ve been riding on an urban bike path, only to find a car parked squarely in your way? And wished you had a tank handy to run over the car?

This must have been a long-held dream of the mayor of Vilnius, Lithuania, who is an avid cyclist. Because a funny video making the rounds on the Internet shows him doing exactly that!

Yes, it looks staged (unless you believe he always has a tank following him on his rides). Still, it’s kind of funny. Note how well the “car owner” handles seeing his pancaked auto. Here’s a link to the video: http://tinyurl.com/3pfelu9.

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Overheard:

--- “It's a serious team where it looks like everything is well-organized. There's a plan put together for the riders for all the big and important races. Everyone knows what to do. That's a good thing. My biggest goal is still to win Paris-Roubaix. The BMC Racing Team has good riders to support me or for me to help someone else on the team win." -- 33-year-old Thor Hushovd, on the occasion of signing a 3-year contract with BMC, which last week re-upped Tour de France champion Cadel Evans and stalwart superdomestique George Hincapie. Hushovd had a remarkable Tour himself, winning two stages and wearing the yellow jersey for seven days.

--- “Bob Stapleton (owner of HTC-Highroad) doesn’t want us to talk about transfers before September 1. It’s a bit silly, but that’s the way it is. All I can say is that I’ve been in discussions with Rabobank.” -- Mark Renshaw, neither confirming nor denying a report in De Telegraaf that he is set to join Rabobank next year as the team’s designated sprinter. HTC-Highroad is set to disband at the end of this season, and it was widely expected that Renshaw, the best lead-out man in the business working for Mark Cavendish, would follow the Manx Missile to Team Sky. Now it appears that he will take on his former mate head-to-head instead.

--- "I expected to be better. I should have done a bit better warm-up. When I tried to step on it at the top, my legs just weren't firing. It's been two weeks since I've done an effort like that. The guys who did the Tour have a really deep fitness but sometimes you give up all that endurance and recovery for explosivity like today." -- Levi Leipheimer, the Tour of Utah defending champion, after managing only a 6th-place finish in Tuesday’s prologue, a 2-km (yes, that’s 1.25 miles) race won by little-known Columbian Sergio Luis Henao Montoya. The Tour of Utah continues through Sunday, with five stages covering 409 mountainous miles.

Comment

Answer at http://www.roadbikerider.com/question-of-week , where you can also find an archive of previous poll results.

Highlights of your responses to last week’s Question: How Have You Been Treated by Cycling Companies?

-- 41% said “Very well. They are typically very attentive and helpful.”

-- 29% said “Top shelf. They have done right by me and earned my repeat business.”

-- 26% said “Fairly well. I have had a mix of good and not so good service.”

Comment

Question: I've been feeling tired recently after a month of fairly hard training. I read that elevated morning heart rate is a signal of overtraining, but my morning pulse is almost 10 beats lower. What's going on? -- Amanda Q.

Coach Fred Matheny Replies: Exercise physiologists often list elevated morning heart rate as an important warning sign of too much stress without sufficient rest. They argue that a heart rate 10% higher than normal means it's time to back off training and recover.

That works for some people, but not for everyone. In fact, studies have found that severely overtrained cyclists often show the lower morning heart rate that you're experiencing. It's as if the body is trying to slow down and get the rest it needs.

Heart rate is a mercurial thing. It varies quite a bit depending on emotional state and hydration, among many other factors. It will even be different if you awaken naturally from a restful sleep compared to being startled by an alarm clock.

A better indicator of overtraining is your performance on the bike. Are you going faster and are you stronger than a month ago? Are you eager to ride? If the answer is no to both of these questions, it's time to reduce your training load significantly for at least a week.

Comment

In Issue Nos. 489 and 490, I discussed last-chance repairs, those you make on the side of the road using whatever tools you may have, along with your ingenuity and whatever you can find that might help get you home. You provided some great additional tips for solving breakdowns on the road that I’d like to share too.

The first tip comes from a professional mechanic named Paul who was addressing the issue of breaking shift cables on rides. At his shop they tell customers to replace their Shimano STI shift cables yearly in order to prevent them from breaking inside the lever, which makes them “devilishly difficult to remove, particularly on the new Shimano levers that allow the shift cables to be wrapped under the bar tape like Campy shifters.”

Prevent cable breakage and getting the cable out

In my experience, greasing the barrel end of the cable (the head of the cable that’s inside the shifter) helps the cable last longer and makes it easier to get out if it breaks. But, if the cable snaps near the head and that part is stuck inside the shifter, Paul’s right that it can be a miserable job trying to get it out.

So, I was happy to receive a great comment on my Bicycle Beat blog with a cool tip about this from BikeForums.com. The workaround involves drilling a small hole in the side of the STI lever at the exact point where the head of the shift cable resides. You can then reach through the hole, grip the end and extract it through the hole. Here’s a link to the post: http://tinyurl.com/3ubfron.

Carry electrical tape

Another useful tip came from a reader named George who carries a little electrical tape wrapped around his seatpost. The tape lets him know at a glance if his seat height has changed (it would also make it easy to put the seat at the right height after boxing and shipping the bike for vacation). Plus, the tape can come in handy to patch a hole in a tire. And, he has also been able to use the electrical tape to patch a tube well enough to ride home on it (he was out of patches and spare tubes).

Use an allen wrench to straighten a bent derailleur

Lastly, a roadie named Mister Chow commented that an easy way to straighten a bent derailleur hanger is to insert an allen wrench in the derailleur mounting bolt and use the wrench as a handle to lever the hanger back into alignment. That’s a nice tip; however, it’s easiest with 6mm mounting bolts and longer wrenches. If you have a 5mm bolt, go ahead and use the wrench but place your free hand behind the derailleur and pull with it too so you have enough leverage.

Another cool trick that will work if you have a threaded axle on your rear wheel is to remove the rear wheel, remove the quick release and then use your allen wrench to remove the rear derailleur. Now thread the rear wheel’s axle into the derailleur hanger on the frame and you can use the wheel as a lever to gently and very precisely straighten the hanger.

New product: titanium derailleur hangers

Speaking of derailleur hangers, I just learned that Wheels Manufacturing http://wheelsmfg.com/content/section/4/27/ has started producing some titanium derailleur hangers, which I think is a much better idea than the aluminum ones that have only been available until this announcement.

Aluminum bends easily. Titanium does not. It’s a lot more expensive, but if you bend hangers it should save you money and trouble in the long run. You’ll have to check with them to see if they carry the right one for your frame. I believe they’ve just started production and are starting with the most popular models first.

Thanks everyone for the great tips!

Comment

Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the author of Your Home Bicycle Workshop and moderator of the technical forums on the Premium Site . Check his "cycling aficionado" website at http://www.jimlangley.net , his Q&A blog and updates at Twitter. Jim's streak of consecutive cycling days has reached 6,429.

No cyclist should ever leave the safety of home without knowing how to replace a punctured inner tube. But we’ve all ridden with people who, although they know how to fix a flat, take an incredible amount of time to do it. Some riders, on the other hand, have a routine that gets them rolling again in less than 5 minutes. Let's see how to be more like them. We’ll start this column this week and end next week with Part 2.

First, it's better not to flat at all. Check your tires often for wear and embedded glass, gravel or metal that might work through the tread and cause a puncture. Never continue to ride a tire that’s worn so thin that its puncture resistance is reduced. This is especially true of the front tire. If it blows out or goes flat quickly, it can be hard to maintain steering control.

Also be sure your seat bag is stocked with 2 tubes, 2 or 3 tire levers and a patch kit. Put the tubes in separate heavy-duty zip-lock plastic bags with some talcum powder. This way they're much less likely to suffer damage from rubbing against tools or each other in the seat bag. The powder reduces friction during storage and it makes tubes easier to install. They won't stick to the inside of the tire, either.

Do you have the right size tubes for your tires? I’ve seen riders flat on their 700C tires and pull a 26-inch mountain bike tube out of their seat bag. If you have fancy wheels with deep aero rims, be sure your tubes have extra-long valve stems or valve-stem extenders.

Check in advance that your tires can be removed from the rim without undue effort. Some tire/rim combinations have a much tighter fit than others. If you can’t get the tire off the rim easily at home, it’ll be much harder in a rainstorm by the side of the road. If your tires fit too tightly, look for a model with a bit more slack in the bead. You can get recommendations at your local shop or from other riders. Sometimes tires are hard to mount the first time but stretch slightly and become easier.

Okay, you flatted. What's the efficient way to make the repair? These steps will help you replace a tube quickly and not make mistakes that might soon result in another flat.

1. Ride safely off the road.  You can’t pick where you’re going to get a puncture, but if you aren’t losing air too fast keep riding until you reach a grassy shoulder or sidewalk. Don’t do the repair job on a paved shoulder -- it’s too dangerous. Ideally, the location will provide a way to hang the bike, perhaps on a fence or a low branch.

2. Remove the wheel.  If it's a rear flat, shift to the smallest cog before you stop pedaling. This makes it easier to remove the wheel because the derailleur is out of the way. Hang the bike by the nose of the saddle or have a friend hold it. Open the hub's quick-release lever and pull the derailleur back with your right hand. Then grab the wheel with your left hand and push it forward and out, hitting it with your palm if necessary.

3. Get out your supplies.  Open the seat bag and set out the spare tube and levers. Pull your pump off the frame or the CO2 inflator from your pocket or bag.

Next week, we’ll finish up with step 4 through 10, giving you detailed guidance on how to finish fixing your flat.

Comment

Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges , a helpful eBook especially for cycling newcomers.

I once got a ticket for running a red light that didn’t change for bikes, so I’m happy to hear that Pleasanton, California, is adopting a new radar-type device that enables traffic signals to definitively recognize cyclists.

According to the Contra Costa Times, Pleasanton is the only city in the U.S. using the “Intersector,” a microwave motion and presence sensor that monitors an intersection. It can differentiate between cars and bikes crossing the road and extends or activates the traffic light if a cyclist is detected.

The city still uses video cameras and pavement sensors to try to detect riders, but video performance can be hampered by fog and wind, and sensors may not work if cyclists aren’t directly over the unit or their bike frames aren’t metal. (Yes, kids, some bikes are still made of this material, pronounced “me-tuhl.”)

Local cyclists hail the new technology. And Pleasanton officials say they’ve heard from at least 20 jurisdictions, ranging from the San Francisco Bay area to as far away as Memphis, Tennessee, that want to know more about the project.

Let’s hope the Intersector catches on. Meantime, I humbly suggest some companion technology to make our streets even safer:

--The Caffeinator. Detects when motorist is operating vehicle while holding a cup of coffee. Traffic light remains red until driver puts down the java.

--The Blabinator. Knows when driver is talking on the phone and won’t let light turn green till he hangs up. If he’s not using a hands-free device, Blabinator reads the vehicle license plate and emails him a ticket.

--The Groominator. Senses when driver is flossing, applying makeup or shaving. Activates tire spikes embedded in the asphalt because this person is obviously too stupid to be operating a motor vehicle.

Comment

If you enjoy reading Scott Martin, the eBook Spin Again contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling.

Question: It seems from the relatively small population of distance cyclists I know that there are a disproportionate number of people who have experienced detached retinas. I wonder if there has been any correlation research or conclusions? I experienced a detachment in 2003 which prevented me from traveling to France for PBP that year, and have heard of 2-3 other Randonneurs who have had similar experiences. -- Tom K.

Peter Gordon, MD, Replies: There is no current evidence that long-distance cycling increases the likelihood of a retinal detachment, Tom. However, the factors that underlie the condition are found in a fairly sizable portion of the population, so it’s no surprise that cyclists -- of all types -- suffer retinal detachment from time to time.

Let’s look at the factors that predispose to retinal tears and retinal detachment. Lattice degeneration is a thinning of the peripheral retinal secondary to abnormal vitreoretinal interface. The vitreous is the gel inside the eye behind the human lens.  It fills the inside of the back of the eye and adheres to the retina.  The retina is the lining of the back of the eye composed of photoreceptors and other supporting layers.

The retina is where the image is formed that is converted from a light image to a photochemical and subsequent neuronal response that is transmitted to the visual cortex of the brain, where we “see” an image. If there is further thinning and hole formation in areas of lattice degeneration, then a retinal tear and subsequent retinal detachment can occur.

Lattice degeneration occurs in 6-10% of the general population. That is indeed a large number of people. In other words, lattice degeneration is not an uncommon finding during an eye exam. It is more common in nearsighted individuals. Most frequently, young patients with nearsightedness (myopia) wear contact lenses to cycle or have frequently had Lasik in order to ride without contact lenses or prescription glasses.

Neither Lasik nor contact lenses predispose to retinal detachment; however, the increased frequency of lattice degeneration in these nearsighted individuals increases the likelihood that one will find a higher rate of retinal tears and subsequent retinal detachment in nearsighted people. Blunt trauma (a serious bicycle crash) can increase the possibility of violent shifting of the vitreous gel inside the eye with traction -- pulling or tearing -- of the retina and retinal detachment.

The most important take-away message regarding retinal tears or detachments is that they do have important symptoms. Tears in the retina, whether spontaneously or from blunt trauma, produce “flashes and floaters.” Flashes are like lightning and are seen most easily in a darkened room. Floaters are like “1,000 black dots or coffee grounds” swimming around inside the eye. These are not subtle signs or symptoms. And they require a prompt phone call to an ophthalmologist to carry out a dilated eye exam with careful examination of the retina.

So, Tom, there is no evidence that long-distance cycling causes retinal detachment.  However, you and some of your fellow Randonneurs may have had nearsightedness with lattice degeneration or have experienced significant trauma. Finally, it should be noted that family history of retinal detachment is yet another risk factor.

Comment

Peter Gordon, MD, is a practicing, board-certified ophthalmologist specializing in Intralase bladeless Lasik, cataract surgery, and comprehensive ophthalmology in the Atlanta, Georgia, suburb of Decatur. He can be reached at info@AtlantaEye.com.

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Health Matters runs each month in RBR Newsletter. Send us your Health Matters questions by visiting the Newsletters page on our website, http://www.roadbikerider.com/current-newsletter, and clicking on Health Matters in the right-hand column.

Quick Links to View

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Great Cyclocross eBook

Subtitled “How and Why to Get Started,” Cyclocross for Roadies (eBook) is a great introduction to this increasing popular cycling discipline. Written by Canadian 'cross enthusiast Darren Cope, this eBook packs its illustrated pages with all the essential advice and information you need to understand cyclocross and get started right. Cope explains why 'cross is so beneficial to roadies and what it takes to participate -- equipment, clothing, techniques, training and events. Whether you're merely curious about 'cross or have already decided to jump into the next season, this authoritative eBook (46 pages, with 17 photos) provides an excellent introduction.

New eArticles 

Dynamic Flexibility Training for Cyclists (eArticle), by Coach Dan Kehlenbach, MS, CSCS, and a USA Cycling Level 2 Coach. We’ve all been told that we should include a stretching regimen in our cycling training programs. Coach Kehlenbach explains that a dynamic flexibility program will help maintain muscle tissue quality and help you gain mastery of movement patterns that can help your performance not only on the bike but in everyday life as well. Flexibility work helps you warm up before a ride and ease into the strenuous physical activity of a ride. It also promotes the recovery process your body goes through after a ride. This eArticle provides 3 full sample workout programs, illustrated with 31 photos to walk you through each movement. In short, says Coach Kehlenbach, dynamic flexibility training should be a part of every rider’s overall training program. It’s not terribly time-consuming, and it can help both your riding and recovery.

Eating & Drinking Like the Pros (eArticle), by Coach John Hughes. Coach Hughes researched what Team Sky, Garmin-Cervélo and RadioShack riders consume before, during and after a stage and discussed the results with cycling nutrition experts. The answers may surprise you in terms of the variety and seemingly unusual nature of some of the food and drink. But the findings hold lessons and benefits for cyclists at all levels. We all require energy and replenishment of lost minerals and nutrients when we ride. Eating and drinking like the pros offers us the same nutritional benefits, which we can customize to our own needs – typically at a fraction of the cost of commercial sports food and drink, if we choose to make our own. Coach Hughes also worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating recipes for both sports drinks and food.

Preventing and Treating Cramps (eArticle), by Coach John Hughes. Cramps are something nearly all of us have to deal with from time to time. And summer heat can foster some of the underlying factors that contribute to cramping. Coach Hughes provides a detailed look into the causes of cramps, helping us understand and implement prevention techniques, which he covers in-depth. Finally, he provides tips (both on-bike and off-bike, including photos) for breaking and flushing cramps. The article includes helpful nutritional information regarding food sources for minerals your body needs, as well as the mineral content of sports drinks and supplements, which you can use to ensure adequate replenishment of what you lose through sweat. Following Coach Hughes’ recommendations could be the difference between a ride-ending cramp, or another great day on the bike.

2011’s Best-Seller

Cycling and Lower Back Pain (eArticle), by Alan Bragman, D.C. Dr. Bragman brings to bear the past 30 years of his experience diagnosing and treating thousands of patients with lower back pain, many of them cyclists. From his vast experience both professionally and personally as a sufferer of lower pain, he has developed a comprehensive understanding of how to diagnose, treat and prevent lower back pain in cyclists. The best way to avoid it, he says, is with prevention through core strengthening and flexibility enhancement, and through proper bicycle set up. He provides step-by-step guidance on how to achieve the most comfortable bike set-up. And he provides a series of flexibility and core strengthening exercises, illustrated with 17 color photos.

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RBR’s Premium Site members automatically receive a 15% discount on every eBook, eArticle or other product in the RBR eBookstore .

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Bonus! RBR provides 5 downloads of every eBook and eArticle (and bundle) purchased. To obtain a new copy for any reason, simply login to your RBR account and do the download.

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Another great resource for these hot summer riding months is Hot-Weather Cycling, by Dr. Alan Bragman.

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Coming Soon to the RBR eBookstore

eArticles:

• Neck & Upper Back Pain and Cycling
• Butt, Hands & Feet: Preventing and Treating Pain in Cycling’s Pressure Points
• many more new titles