Road Cycling Blog

Tires 101 Series

…EVEN STUFF YOU PROBABLY DIDN’T WANT TO KNOW…

This series kind of came together after the fact as I realized how much complementary material I had written about bike tires. I think this is especially helpful when you have been disappointed with the tires you’ve been riding or just know you need something different.

As a whole; the individual posts will address much of what I cover when I talk in person with a client about their options for tires. Of course; that exchange is much more conversational and often less exhaustive because we can assess needs and narrow down the options in a hurry. Here we don’t have that luxury. But; check it out – skim the sections that don’t apply to your situation – and enjoy the rest.

Choosing the Right Road Tire – Simplifying the myriad options into categories and addressing their unique qualities and characteristics to hope to bring some clarity to the chaos!
The Truth about Tire Pressure – Because it’s not as simple as just pumping your tires up to the maximum pressure on the sidewall. (And why more is rarely better…)
Fascinating Tire Test Results – Some surprises and some confirmations. Putting some data behind the speculation.
Worn Tires and Flatting – Sudden chronic flatting can be caused by excessive tire wear. A quick photo guide to the most common types (all seen on one summer Saturday in the shop…)
Tubeless Cyclocross Tire Tips – A “guest post” with some great helps on setting up wheels to run tubeless for cyclocross season.
Got any lingering questions? Something you’d like to see covered in detail? Leave your idea in the comments and it may become the next in the series!

Cycling Nutrition – a basic guide

Comments from my recent post on Fitting, Fitness, and Fuel prompted me to post this article (with a few edits…) I recently wrote for a newsletter. It is geared heavily toward the Hammer Nutrition products – as that’s what I use and what we were emphasizing in the article; but it’s still a good guide whatever your brand of choice may be. Enjoy!

GARBAGE IN = GARBAGE OUT
You’ve heard that expression applied to many different topics; but it is no less true when it comes to how your fuel your body on a ride (or any exercise for that matter). Proper nutrition during exercise and endurance activities is one of the most important keys to success – and to enjoying those activities too. However, there are a few really common mistakes which most of us have made in the past or make regularly which hurt our performance – often without even knowing! I want to offer a guide to success in your pursuits in the coming season. So, read the guide; and then Steve’s article, to decide which products to add to your regimen.

PROPER RECOVERY

We’ll start with my favorite product – and probably the most beneficial one: Recoverite. How many of us go out and ride hard or put in a killer workout only to spend the rest of the day sore, run down, and wishing we hadn’t gone so hard? Wake up the next morning – and: POW – it’s even worse! Makes it hard to feel like doing it again, but then – how do you get any stronger? The secret is in recovery – and recovering properly.

Resting and letting your muscles repair themselves after a hard workout is when you gain your strength and fitness. Giving your muscles the proper fuel to effectively repair themselves and flush the toxins which are created during anaerobic efforts is the trick to reducing soreness and fatigue, reducing your recovery time, and building your fitness faster – not to mention more enjoyably.Recoverite (and many other recovery products); containing the critical 3:1 ratio of carbohydrates and protein, should be used within 30 minutes of completing your workout while your metabolism is still ramped up. Your muscles will receive the proper fuel, in the proper dose to help begin healthy and rapid recovery. Glutamine and electrolytes also help boost your immune system and accelerate re-hydration to help reduce that tired and run-down feeling. Because endurance activities also require far above-average oxygen consumption; you are more prone to oxidative damage issues – thought to be a cause of some degenerative diseases and impaired recovery. The antioxidants in Recoverite help buffer these reactions. Finally, proteins in these recovery products often act as an appetite suppressant – keeping you from going home and cleaning out the fridge after your ride!

HYDRATION AND FUEL INTAKE

So, now that we’ve helped you recover better – let’s help you out during your activity. Most athletes make their biggest mistakes during their workouts or events. Giving your body the right fuels at the right time in the right doses is not easy, but there are a few things to avoid. Hammer’s HEED and Perpetuem; used correctly, help avoid the mistakes of over-hydration and intake of improper fuels like simple sugars (fructose, glucose, or sucrose).

The long-chain maltodextrin found in these drink mixes is a complex sugar (carbohydrate) and therefore “burns” more evenly than the simple sugars found in many popular energy foods and drinks. Additionally your body can only absorb a small amount of simple sugars per hour during intense activity. This means that drinking a concentrated mixture of these fuels or drinking too much results in wasted fuel and wasted energy – as your body is still having to work to move that fuel through your system even though it cannot convert it to energy. Complex carbs can be absorbed and converted to energy in far higher concentrations than their simple counterparts; resulting in far more efficient fuel conversion and less likely over-dosage with concentrated mixtures. In layman’s terms: if you find your body requires more fuel than average (mine does – I’m a big guy with a really in-efficient engine), you can mix your drinks a little heavier. This helps you take in more fuel in fewer ounces and reduce your chances of over-hydrating which can result in cramping just like under-hydrating.

HEED is an electrolyte rich mix great for efforts of up to 2 hours. Perpetuem is for two hours or more supplying the same valuable electrolytes and the added protein that you need to reduce the likelihood of metabolizing muscle tissue in your body’s search for more fuel.

INTAKE OF SOLID OR OTHER FUELS

Hammer Gel is a useful tool to help avoid the above cited mistakes of related to hydration and quality fueling. Its composition is also one of complex, long-chain carbs to deliver higher-quality fuel in a stronger, more useful dose than the simpler sugars found in may gels. But, did you know that it is important to use solid foods carefully if not sparingly during your efforts? Solid foods require more effort from your digestive system to break down into fuel and then deliver that fuel – recruiting valuable energy from processes more useful to your endeavor. Gel provides the valuable nutrients in doses which are easy to manage and don’t require as much energy to convert for use. You wouldn’t give a race engine anything other than the right fuel. Sure, it can derive power from a variety of sources; but only a select few are efficient and logical.

Even though they do produce the Hammer Bar (which is remarkably tasty and easy to eat compared to many others; by the way), Hammer only recommends it for consumption before starting an activity or as a meal replacement. They do, however recognize that solid food is sometimes useful for variety or distraction during prolonged efforts, but caution that you ought to be particularly careful of what and how much you consume – your performance is at risk, after all. There are plenty of documented cases of successful prolonged endurance performances on no solid food. I myself have had 5 and 6 hour rides with nothing more than a granola bar for solid food in addition to gels and drinks and with good success.

The great thing about anyone’s performance products is that they now come in a broad enough range of flavors that almost anyone can find something to suit them. While I am a big fan of Hammer’s products – as they’ve proven themselves to me time-and-again – I’ve said many times that the most important thing is for you to like the products you’re using; otherwise you won’t use it often enough or stick with it long enough to be effective. If you need more info, check out Steve’s articles on Hammer’s website or pick up one of Hammer’s Nutrition Guides and learn more.

And, as always, I’m happy to help answer your questions and help you to love your cycling experience. Leave a comment and I’ll reply.Thanks for reading.

Interbike 2010 Guide – new stuff from Dirty Vegas

I love Interbike and reconnecting with old friends; but from the second the plane touches down in Vegas, I can’t wait to leave! I just feel like I need to take a shower after being there. It’s an interesting dichotomy.

So, that said – Interbike was a pretty good show this year; in spite of noticeably lower attendance and fewer vendors. (I think I actually walked the whole show floor this year – a first in 8 years of attending the show.) The “down” economy only seemed to dampen the turnout; because there was still plenty of innovation present. New wheels (including the one I’ve been waiting 2 years for; the WH-7850-C50-CL) and Ultegra 6700 from Shimano; Reynolds new carbon clincher rim and lower price points; Sram XX; Zipp’s 101 aluminum aero clincher (a new personal favorite); all sorts of new clothing and shoe ideas; and of course – plenty of super light carbon frames.

Those of you who’ve been following my blog for a while (thanks for being so loyal, mom…) know that I’ve never done a great job of reviewing Interbike. So this year, I’m leaving it to the professionals. They’re much better at it than I am (and they tend to take their cameras…). So consider this your short-cut to the reporting on Interbike. The links below include just a few of the things I saw at the show that I thought were interesting. Thanks for reading.

Velonews:
-Reynolds, Cannondale, Orbea, Kestrel, Scott, Rue/Shimano, Fuji
-Dt Swiss, Camelbak, Titus, 2XU
-Storck, Reynolds, Hed, SwissStop, San Marco, MetriGear, Ford
-Diadorra, Time, Pearl Izumi
-Brooks, Pedro’s, Luna, Crank Bros, Miche, Topeak, Cateye, Kenda
-Reynolds, Easton Bell Sports, Light and Motion
-Outdoor Demo 1 and Outdoor Demo 2

CyclingNews:
-Yeti, Avid
-Moots, The Hive
-Cannondale Simon Lefty Fork
-Adam Craig’s Giant TCX Carbon Cross bike
-Shimano shoes, pedals, wheels, tools, MTB components

BikeRumor.com:
-Redline BMX, 29er, and Cyclocross bikes
-Quarq power meters
-SwissStop Brake Pads
-Giant TCX Carbon Cyclocross
-3T Road, Tri, and MTB components
-SRAM brake levers
-DT Swiss Tricon Tubless Wheelsets
-Avid Shorty Ultimate Canti Brakes

Climbing tips, tricks, and advice

Again, bikeradar.com comes up with a gem of an article. If you’re not making this website a part of your regular cycling-related web-surfing you are missing out on some seriously cool stuff.

Link to the article:

Technique: Hill climbing made easy

The title makes a big promise – one which is difficult if not impossible to deliver on. Especially when you consider that the conventional wisdom among experienced cyclists is that climbing never gets easier; it’s just that some are able to suffer at a higher rate of speed. None-the-less, there is some value in the information within.

I also remember an article that appeared on one of the major cycling websites a couple of years ago, featuring Davis Phinney with some great climbing advice as well. I know it is hard to believe that you’d get good climbing advice from America’s most successful sprinter (although Tyler Farrar is doing his best to try to unseat Davis), but after watching Thor Hushovd’s solo breakaway and earlier; his lead-out man, Heinrich Haussler it becomes evident that; for those of us who are not natural-born climbers, the best ones to take advice from are the big “engines” who have to haul themselves over the huge climbs in the Alps and Pyrenees in order to have a shot at glory on the last day in Paris. Continue reading “Climbing tips, tricks, and advice”

Always be prepared!

No, this isn’t the big update I was talking about. And, no, that’s not a picture of me – but I imagine the frustration level of that rider and myself earlier today were somewhat similar as I stood on the side of River Road between St. Paul and Newberg, Oregon after 2 hours of fighting headwinds (Avg. heart rate: 168; time in upper zone: 1:32:38). Oh, and this was my second flat of the day! The first one happened about 7 minutes into the ride!

So, many of you who may be my regular customers have heard me talk about what I carry every time I ride. (Spare tube, patches, tire levers, combo CO2/mini-pump, 2 full CO2 cartridges, multi-tool, tire boot material.) Well, today, I needed everything; including something more!

The first flat was easy and I had the whole thing done in probably around 5 minutes. Remove the wheel, get the tube, find the hole (or holes in this case – double pinch flat), check the tire for other debris, install new tube, inflate, install wheel, get rolling. I’ve done it enough times it’s just a routine. The rest of the ride, while hard, went just fine. I was feeling good and beginning to think that I might have my zones set wrong on my monitor based on the amount of time I was spending in my upper zone and how good I was feeling. Then, while rolling through a shady spot at about 22 mph it happened – that stray piece of debris (which I think in this case was some metal strapping of some sort by the way it sounded; I never found it) hidden by the shade and made harder to see by the changing light and dark glasses (a beautifully sunny day here in the Willamette Valley). Instant flat – with a tire sidewall blowout!

Now, changing a flat when you’re 35 miles into a tough ride and pretty toasted is something that you want to have some practice at – because mentally you’re just not in a position to think on your toes. So I’m glad I’ve changed some 5-digit quantity of inner tubes thanks to my years as a mechanic, because that makes it pretty natural. But I discovered that my plan for booting a tire was fatally flawed. I had good material in my pack – re-purposed cloth Velox rim tape which is strong and has adhesive on the back to stick in place. I’ve put 800 miles on a Michelin tire with a Velox tire boot in it (I don’t recommend that by the way). The problem was – it was a complete roll: enough to cover one complete road rim – much more than I needed. And, I had nothing to cut it with.

DOH!

So, I’m going to amend my list of things you should always carry with you when you arrive based on today’s experience. That additional item – the “something more” mentioned above? Energy bars or gels!

I’ve done this in the past and I don’t know why it never occurred to me to add it to my list; but the foil wrappers used to package energy bars and gels is the perfect material for booting a tire. It has great tensile strength, easily conforms to different shapes, and is sizeable enought to cover a considerable amount of space inside the tire to keep the tube from pushing through the hole in the tire again.

Never booted a tire: Here’s how. You’re going to need to do this – sometime – if you’re riding a bike at all.

1) CARRY SOMETHING WITH YOU THAT YOU CAN USE AS A BOOT! High tensile strength that doesn’t tear easily under pressure: Velox tape, food wrapper, Tyvek race number or envelope segment or even a dollar bill (yup, I’ve done that once before too…) . Park Tool even makes adhesive tire boots made specifically for this purpose if you’re one who likes having the “right tool for the job”. I’ve read stories of people using leaves from the side of the road – to that I say: “b.s.!” That is a last resort only! I grew up in Idaho – there’s no leaves in high-desert, agrucultural, rural Idaho. Be prepared!

2) Find where the cut in the tire is – any cut larger or longer than 1/8″ needs to be booted. I know that’s small; but in a high-pressure road tire, that is enough for a tube to push through that hole.

3) Place the boot inside the tire. To me, this seems like common sense; but I’ve had a lot of people ask me where the boot goes. In or out? Here’s the deal: if the boot were outside it would either be abraded off the tire by the rotation on the road/path or be pushed off the tire by the hemrhoidal tube pushing back through the cut. By going inside the tire, it reinforces the casing of the tire and keeps the tube inside. This is why the boot material does not have to be adhesive – when applied to the right location the pressure of the tube against the tire holds it in place. This also is why the boot must be rather sizeable. Something the size of an inner-tube patch can move out of position or the tube can push around it and through that same hole/cut.

4) Finish repairing your flat as usual. For me, this involved actually getting my original tube and patching it – because the two sets of “snake-bites” from the pinch flats were smaller and easier to patch than the massive blowout I’d just experienced – which brings up my other new, big bit of advice on flat repair: KEEP THE OLD TUBE! You never know – that puncture might be easier to fix than the one you may have down the road. Yeah, some of you think it’s cool to throw your punctured tubes over tree branches or power lines. That is irresponsible on several levels; but that’s not what I’m talking about. When you have a massive, catastrophic puncture 25 miles down the road – you’ll be wishing you had that tube with the little pin-hole puncture that is now draped artistically across the power lines 75 minutes behind you.

So, today’s tally is: 3 tubes, 3 CO2 cartridges (that’s right – I carried extra), 4 Park Tool glueless patches, and 1 used Raspberry Hammer Gel pouch.

Before my next ride I’ll be cutting up some of that Velox I keep in my seat pack. I don’t carry scissors when I ride. Somehow, I connected “don’t run with scissors” to “don’t ride with scissors either”. But, If I’m in a pinch – I’ll always have a gel pouch with me – empty or full. Stopping to fix a blowout is a good time to fuel up anyhow!

I need more CO2 and patches next trip to the store…

Any other good flat-repair stories or ideas? Go ahead and leave a comment!

Thanks for reading! And, remember to drop back by Tuesday or Wednesday for big news…

Shanna’s Sweet ProjectOne 6.5 Pro

Shanna has waited far too long for her bike and has been more than patient! (Thanks for understanding, Shanna.) We placed the order with Trek as soon as they opened up the ProjectOne program – because we wanted to get her on the bike as soon as possible. Well, we didn’t expect that it would take Shimano this long to perfect the Dura Ace 7950 compact crankset. But, just look at that thing! Worth the wait, huh? Gorgeous!

So, here’s the run down on the build kit: Frame Module: 2009 Trek Madone 6.5 Pro, 52cm; Wheels: Bontrager Race X Lite; Group: Shimano Dura Ace 7900 w/ 7950 compact crankset; Handlebar: Bontrager Race X Lite Carbon Blade; Stem: Bontrager Race XXX Lite Carbon Road; Pictured accessories: Bontrager Race X Lite Carbon bottle cages; Bontrager Air Rush CO2 mini-pump. Weight as pictured: 14.8 lbs (Including cages, pump, CO2, and yes, reflectors…)

Just a few notes for interested readers: This is one of our first assembly jobs with the new 7900 kit, and there’s a few things that really jumped out at us. Shimano is known for continuous improvement and innovation and 7900 is no exception. Every bit from the shifters to the barrel adjusters has seemingly been scrutinized for improved function and feel. Just try this next time you get a chance to touch some 7900 stuff (especially if there is 7800 or 6600 Ultegra nearby…): grab the brake barrel adjuster and give it a twist. Smooth, light action but still solid and you know that adjuster will hold it’s position. Now twist the 7800 or Ultegra adjuster: solid, confidence inspiring, but not as smooth or effortless. Shimano doesn’t miss a detail! Continue reading “Shanna’s Sweet ProjectOne 6.5 Pro”

Bontrager InForm RL Saddle: First Impression

Something I didn’t mention in my Trek World report on Bontrager, which you’ll see more of in 2009 is Bontrager’s new saddle line. The first two models, R (Race) and RL (Race Lite) came out in the middle of the 2008 model year with the range-topping RXL (Race X Lite) coming out soon.

“So, what’s really new in saddles that Bontrager could have discovered…isn’t this really just the same song, second verse?”

At first look, you might think this. Bontrager’s been doing saddles for a while and not really settled on any one distinct, definitive technology or characteristic to make them truly unique. And now, just like a lot of other top saddle companies; they’re doing saddles in multiple widths – nothing new, right? Wrong.

The multiple widths is just a portion of what Bontrager has discovered in their research to make saddles more comfortable for more people. The other part of this is to have the correct arc to the saddle to support your sit bones, allow the proper amount of contact area, and then stay out of the way. So, each saddle does not only have a unique width and profile; but also a unique arc to the back portion of the seat. Ultimately, the idea is that a center cut-out section will not be necessary because you are sitting above the body of the saddle more; rather than on the body of the saddle. I’ll admit – I was intrigued.

So I got one. Truthfully; I was given one – at Trek World – after being measured by a Trek employee for the proper width; I was given a InForm RL saddle in trendy white with silver trim.

Now, some history. I’m a die-hard cut-out saddle rider. I currently own 4 Selle Italia cut-out saddles and have ridden somewhere between 15,000 and 20,000 miles in great comfort on these saddles. The Flite Gel Flow has become my favorite saddle of all time and I’m a huge fan of that cut out. But when something comes along that claims to make the cut-out not necessary, my ears perk up and I get curious. So I have to test this out. Continue reading “Bontrager InForm RL Saddle: First Impression”

Trek World 2009 – An Overview

After a one-year absence; I returned to Madison, WI again this August for Trek’s annual dealer show: Trek World. This year, Trek added a new showing (they regularly have two shows for U.S. dealers: Top 100 dealers and then everyone else) exclusively for sales staff. Since I’m not managing a store at this time – I qualify. And this show; titled Trek World Backstage, was before all the others and granted us the first look at the new products and services from Big T – before the “grand fromage” descend on Madison. So, enough back story – let’s get to the meat.

This being my 5th trip to Madison; I think I have a good deal of context for evaluating the shows – and this was the best one ever! What was most evident was Trek’s recent (about 3 years) commitment to creating “Best in Class” products – period. Trek has brought in new staff, expanded inter-departmental product teams, and dedicated what must be massive amounts of money across their entire product offering and the work shows. Each year the weak points in the product line become harder and harder to find and for 2009, I think you’ll have to look very hard to find a place where the Trek family of product is not at least on par with anyone else’s offerings. The hard work and dedication is paying off and we can only expect better things in years to come.

The clear competitive advantages for 2009 will come in the form of:

– New Project One program for Madone bikes

– Trek Top Fuel make-over

– New Fisher Roscoe series mountain bikes

– Return of Bontrager Aeolus 5.0 ACC

– New Bontrager footwear line

– Continued improvement of InForm Saddles

And the big headline of the show – and the topic of most of the buzz among all the attendees: Gary Fisher road bikes – to fill the gap left by the ousting of the LeMond line.

Trek is also bringing a Bontrager line-up of soft goods (shorts, jerseys, gloves, socks) to market for Spring 09 – breaking the B-dot brand up into “on-bike” and “on-body” divisions and marking a distinct move away from Trek branded accessories. In the near future; the Trek badge will only be found on bikes – not on bags, helmets, clothing, tools, electronics and other accessories as it has in the past. The Bontrager teams are especially tenacious in pursuing the Best in Class goal; refusing to simply re-brand previously sold product by replacing the T with a B-dot; but rather choosing to systematically re-design product from the ground up with an initial goal of brining the best tecnhology, aesthetics, weight, and value. And, after spending some considerable time pouring over the on-bike and on-body offerings; I have to say that I didn’t see one product that I felt I would have to apologize for. Everything is great and most of it I would spend my own money on – and that’s the best way I know how to complement something; as I’m picky, critical, and cheap!

The weather, food, riding, music, and people were great as usual. And as usual, I came away with a serious case of “gear-lust” for a variety of things such as the Fisher Roscoe 3, ProCaliber, and Superfly, Trek Madone 6.9 Project One w/ Dura Ace 7900 and Top Fuel 9.9SSL (with a Fox fork instead of the stock SID – more on that later) and some Bontrager Race X Lite shoes, bib shorts, and gloves.

For more on all these items and others, watch for subsequent posts over the next few days as I gather all the information. I’ll have some catalog photos as I can edit them – I didn’t have my camera.

If you have questions or there’s something you’d like to see or get my opinion on; leave a comment and I’ll do my best.

More to come…

Sending a clear message…

Whatever illusions certain fools in the pro peleton may have had should well be erased by now. The constant bickering between the UCI, ASO, and the Pro-Tour teams aside – a clear message has been sent: you cannot use performance enhancing drugs and participate in the Tour de France.

Today’s ejection of climbing “phenom” Riccardo Ricco – after two stage wins in the tour and some amazing climbing performances in this year’s Giro d’Italia: all now under question – marks the third rider within the first half of the current tour to be caught and expelled for EPO use. Ricco’s team, Saunier-Duval/Scott followed suit and removed themselves from the race voluntarilly (for reasons yet to be known as I write this).

So my thought today is the same as it was last week when former Team Discovery rider and teammate of Lance Armstrong, Manuel Beltran was expelled: Who are these guys that they really think that they can get away with this now? Since WADA has taken over the drug testing and ASO has taken such an abrasively staunch anti-doping stance there have been so many positive tests and suspensions – in and out of the Tour – you really must be a fool to think that you can get away with it. Continue reading “Sending a clear message…”

Do The Wave!

So, there’s a number of blogs that I visit regularly. Some of them are by people whom I have some kind of strange connection to, others are just ones I’ve run across that I like. I learned a lot of what I know about custom bike fit passively from Dave – which is another story that I’ll have to tell later. That’s just to say that Dave is one of those with whom I feel a connection.

One of Dave’s recent posts deals with a pet peeve of mine: the fading courtesy of the “wave”.

It first got under my skin when I first moved to Nashville in 2000. I was living on the west side of town and trying to ride myself back into shape after my college years – when I just didn’t make much time to ride. I found myself climbing up and over Knob hill and over to Belle Meade Boulevard then doing a loop through Percy Warner Park. Some days I’d do it on my road bike, others on my mountain bike. I was the same rider from day to day, but while on my road bike I’d get a few waves from oncoming cyclists. While on my mountain bike, it’s as if I wasn’t there – both oncoming riders and those passing me going the same direction (I did say I was out of shape and on a mountain bike after all…) just wouldn’t give me the time of day. Maybe since I grew up in “Small Town America” I had grown accustomed to this friendly acknowledgement from kindred sorts – whatever our affiliation. It just irritated me. I decided then that I would not be one of those people and that I’d wave at everyone. Everyone. Every time. Continue reading “Do The Wave!”