August 11, 2022
An Effective and Low-Cost Homemade Sports Drink
By Coach John Hughes
What’s the best sports drink for you? One you like and will drink! And also provides the calories you need.
The American College of Sports Medicine (ACSM) recommends consuming 25 to 60 grams (1 to 2 ounces or 100 to 240 calories) of carbs per hour after the first hour of exercise. This is sufficient for several hours of exercise. Read more.
Answering Two Tire Questions
Jim’s Tech Talk
By Jim Langley
Whenever Tech Talk is about tires, like the last episode, we get great comments. This week, I want to answer readers “William” and “Mic,” who had questions after reading last week’s tire seating tips.
William asked “I don’t understand the low spot on the tire concept as in find the low spot(s) on the tire. Could you clarify please?” Read more.
Specialized S-Works Torch Road Shoes with BOA S3 Fit System Review
By Sheri Rosenbaum
In May 2022, Specialized released the S-Works Torch road shoe, which is actually the newest version of the S-Works 7. My first reaction when removing them from the box was they were feather-light. At 258 grams (size 45), a light shoe should help with pedal turnover and reduce fatigue on long endurance rides. Read more.
Specialized Power Pro Saddle With Mirror Tech, My Modifications
By Rick Schultz
In my previous article, I had an issue with this saddle causing me numbness. I was blasted by several readers commenting, “Well, it doesn’t happen to me” and “I don’t go numb.” Sorry for dissing your favorite saddle, but, just because it doesn’t happen to you doesn’t mean it doesn’t happen to someone else. Read more.
5 Easy DIY Energy Gel Recipes
By Marc Sexton
Traditional energy gels may be convenient to purchase, but the cost can add up pretty quickly. Plus they’re often a pain to deal with while riding, creating sticky hands and pockets and producing a lot of garbage. For rides lasting longer an hour or two, I prefer to fill a small, reusable, semi-rigid gel flask (I created this one called Energy Flask) with homemade energy fuel. Read more.
What’s an average bike tune up cost?
QUESTION: What’s an average bike tune up cost? I took mine into my local shop and I was shocked by how much they wanted just for the most basic tuneup. But it was printed right on the wall so that was their real price! Is it really more than $100 to get a bike tune up? – Eric B Read more.
How to Avoid Pinch Flats on a Bicycle
Pinch flats are caused when you ride into something that causes a sharp impact — a rock, railroad track or edge of a pothole are prime culprits. The impact compresses the tire so much that the tube is pinched between it and edges of the rim. This causes two small holes about half an inch apart on the rim side of the tube. Read more.
How to Fix Disc Brake Rubbing
By Jim Langley
I’ve been working on quite a few disc brake-equipped road bikes in our Praxis workshop lately. One of the problems that keeps coming up is a rubbing or dragging brake. Read more.
Quick Tip: Finish the Hill
“Finish the hill” is a term coaches use to remind riders that a climb doesn’t end till gravity starts pulling you down the other side.
Many riders, however, start easing up when the top comes into view. It’s understandable. You’ve been working hard. Your legs are burning, your lungs are heaving — but now you risk losing lots of time. Read more.
Eating and Drinking Like the Pros
Coach John Hughes researched what riders consume before, during and after a race and discussed the results with cycling nutrition experts. 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 you can customize to your own needs – typically at a fraction of the cost of commercial sports food and drink, if you choose to make our own. Hughes worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating a dozen recipes for sports drinks, gels and food. They’re easy to make, with known, unprocessed ingredients, and can be tailored to your specific taste and needs.
Question of the Week
What kind of tubes do you run?
Cool Stuff to Read
VeloNews: Careful, just sitting on your carbon top tube might break it!?!!?
Cycling Weekly: Fat burning and cycling: separating the myths from the truth
Road.cc: Why is cycling apparel so expensive?
NPR: Why do so many bikes end up underwater? The reasons can be weird and varied.
Outspoken Cyclist: Interview with Gary Fisher, who left Trek after 29 years and is on his own again
End Notes
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