October 3, 2019
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How Many Base Miles Before Intensity Training?
By Coach John Hughes
Question: “I understand that interval training of one type or another is the best method to improve performance. However, I am coming off an extended six month period of minimal riding. Is there some level of base miles I should do before I start doing intervals?” RBR Reader Richard Z. Read more.
7 Ways to Seat Stubborn Tires
Jim’s Tech Talk
By Jim Langley
For anyone who doesn’t know what it means to “seat” a tire, let’s start with an explanation. To “seat” or “seating” a tire is one of the final steps taken when installing most tires on bicycles and motor vehicles, too. Seating is important because it ensures that the inflated tire is fully and properly installed. If tires are not properly seated they can have low and/or high spots, twists in the tread and with the worst seating mistakes (high spots), they can blow off the rim. Read more.
Guide to Cyclocross for Roadies
By Darren Cope
By now you’ve most certainly heard of it. You have maybe even seen it, and some of you probably have friends who do it. What is it? Cyclocross of course! It’s also the fastest growing segment of the sport of cycling, and a whole lot of fun! If you’ve come this far, hopefully you’re prepared to learn a bit more about what cyclocross is, how it can benefit you as a roadie, and what to expect when you start to race. Read more.
Quick Tip: Keep Your Spare Tube in a Sock
This tip will help you protect your spare tubes. Follow my tip and you won’t have to suffer the problem I did, many years ago. I was in a long mountain bike Enduro event and I got a flat tire. I found both my unprotected tubes, carried in my under-saddle bag, had suffered abrasions due to months of jiggling around in the bag. Holes had worn in the corner folds of both tubes, rendering them totally useless. Luckily, I was able to “borrow” a tube, and that saved miles of hiking. Read more.
Intensity Training
Intensity Training: Using Perceived Exertion, Heart Rate and Power to Maximize Training Effectiveness by Coach John Hughes explains the benefits of training by intensity and how to use perceived exertion, a heart rate monitor or power meter to maximize training effectiveness. To make the article as useful as possible Coach John Hughes provides a table with 10 different training objectives. For each objective he gives the proper training zone described in terms of perceived exertion, heart rate and power reading. Each objective is then linked to 5 to 10 specific workouts. Each category of workouts includes two types of workouts:
- Some riders like structured workouts with measured periods of intensity and recovery.
- Others prefer unstructured workouts that just mix intense efforts with easy cruising.
BiSaddle Adjustable Shape Bike Saddle Review
By Rick Shultz
As a bike fitter and coach, the complaint I hear ALL of the time from my clients is how uncomfortable their saddles are. Most have tried numerous saddles and I am told that virtually every saddle is painful. So, it was a welcome surprise when I looked at BiSaddle’s website. I thought it could potentially solve a lot of saddle issues. In short, the BiSaddle can be completely configured and adjusted from the front, rear, base and top. Read more.
How Can I Keep Bees Out of My Helmet?
Question: How do I stop bees from flying into my helmet vents and stinging my head? — Rod N.
Coach Fred Matheny Replies: Bees tend to be on the move in the fall, making it a great time to get stung by one that zooms into your helmet. Read more.
Head Injuries Increase Risk for Impotence
A study of more than 3,400 former National Football League players, average age 52, found that those who had had a concussion were at increased risk for low testosterone and erectile dysfunction, regardless how young or old they were. Previous studies have found the same results in boxers and soldiers, but this is the largest study on football players. Eighteen percent said that they had low testosterone and 23 percent reported erectile dysfunction. The probable cause is head trauma damage to the pituitary gland that can reduce blood testosterone levels. Read more.
Question of the Week
Have you ridden or attended any cyclocross events?
More Cycling Stuff to Read
Cyclingnews.com: Chris Froome is already riding a bike again.
VeloNews: More about flat tires and road tubeless blow-outs.
Bicycle Retailer: Zwift signs agreement with UCI to hold first Esports World Championships
Lower Extremity Review: Don’t miss this article from our own Coach Rick Schultz, Correct Poor Crank-arm Fit to Relieve Chronic Knee (and Hip) Pain
End Notes: Hit Reply
Got a bike bag that you like? Hit reply and tell me the brand and model, and what’s good about it. I’ve been riding a Blackburn Grid medium sized bag for about a year on my gravel / all-road bike. Lots of space. Good zipper and straps to attach to the seat. Reflective! It is still holding up well and I like it. I bought mine at a local bike shop. I’m using a Topeak Aero Wedge bag with straps on my road bike, and it’s pretty good too. Can you beat them?
I am currently using a Timbuk2 seatpack xt small. I prefer a seat bag without velcro straps as I have lost a few on rides. This attaches with two clips, one for each rail, similar to a helmet clip. It also has an elastic cord that attaches to the seatpost. I can get in one road tube, one 16g co2, two tire irons, a Park glueless patch kit, one tire boot, and one spare connecting link for an 11 speed chain. They are well made and durable. Never had a problem with water getting inside, although I try to avoid riding in the rain. I also like the Lezyne micro caddy seat bag. I can get all the stuff in same as the Timbuk2 seatpack, but it has three slots inside for 2 tire irons and one co2 cartridge. It has an outside pocket for small items. It attaches with one wide velcro strap, but after a period of time the velcro starts to wear out, But that might be because I was moving it back and forth between two bikes. I did lose one on a ride. I just back emergency stuff in my seat bags, mostly if I have a second flat on a ride. All my go-to stuff is in my jersey pockets.