Issue No. 752 - Since 2001! - March 9, 2017    PDF


Produced every Thursday by RBR Publishing Co. Inc. for roadies around the world. ISSN 1536-4143

Your Weekly Dose of the Best in How-To Road Cycling Info


Building Power on the Trainer and on the Road

By Coach John Hughes  Sunday it was 62F (17C) in Boulder, Colorado, and I went for a great endurance ride up to Jamestown, a cluster of 250 homes at 6,926 feet (2,105 m) elevation. Although the weather was warm there was still ice in James Creek. And, sure enough, Monday's weather was windy, wet and very cold (back down to freezing). Good trainer weather, in other words. This "shoulder season," as winter becomes spring, is perfect for trainer workouts on those days when the weather still won't let you ride outside.

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Tips for Easy and Safe Wheel Removal and Installation

By Jim Langley  This week’s Tech Talk provides some basic wheel tips to help with this key bike-maintenance skill. Removing wheels is required to fix flat tires, put bicycles in small vehicles and trunks, makes it easier to clean a bike, and is step one of swapping out “training” wheels for your “race” wheels, too.

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How Can I Best Use Commuting as Training?

By Coach David Ertl  This past fall, a job change meant a change to my commute. I now ride over 15 miles each way. This means my weekends are now recovery time instead of riding time. I can fit intervals into my commute twice a week and I can occasionally take a day off by getting a ride from a co-worker. But other than that, how can I, at 51 years old, use this commute time as a training benefit?

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Kinetic Z Rollers

By Brandon Bilyeu  Most rollers fold for storage and to take the stress off the belt so it will last longer, though you can find non-folding versions. The Kinetic Z Roller design is unique in that the base frame is tri-folding (hence the 'Z' in the name) which results in a much more compact package. The aluminum frame members and plastic hinge joints make for a relatively light weight compared to the common steel frames of competitors. The total weight of roughly 20 pounds (9 kg) and compact folded shape make easy work of carrying the rollers and storing them in your home or vehicle.

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Workout of the Month 2 - Core, Power, Strength

Editor's Note: Coach Dan Kehlenbach, a long-time coach of cyclists and other endurance athletes, and a certified strength and conditioning specialist, has graciously agreed to put together a monthly series of workouts for RBR readers. This month's workout features the same preparation exercises (Phases 1 & 2) before moving into the new Circuit workouts.

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Irregular Heartbeats in Older Athletes and Exercisers

By Gabe Mirkin, M.D.  Most researchers believe that exercise helps to strengthen the heart and protect it from disease, but about twenty years ago, doctors noted that some men over 80 who competed in cross country ski races longer than 100 kilometers (60 miles) were at increased risk for an irregular heartbeat called atrial fibrillation. Extensive studies have since confirmed this increased incidence of atrial fibrillation in healthy older world-class endurance athletes. However, most of these men are healthy athletes and have no obvious problems with their hearts.

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How Can HRM Data Help Detect Heart Problems?

By Coach David Ertl  I read your article this week about the book The Haywire Heart. You say that the book's authors suggest using a heart rate monitor to monitor for problems: "Another suggestion  is to wear a heart rate monitor at all times while training. This can help detect problems we may not be aware of, and can serve as useful information to a doctor should an episode occur." Specifically, what should I look for in the heart monitor info? Anything other than a racing heart rate?

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