Cycling Innovations

18 Mar

Cycling Innovations

Check out these 4 cycling innovation for monitoring your ride.

Livall Smart Cycling Helmet    For pricing and additional information Click Here

Livall helmet1:Proprietary Product,designed by renowned designer especially for cycling enthusiasts;Appointed sponsor for Tour de France.Focus Smart Lighting turning Signal,Music Player,Walkie-Talkie,Hands-free Phone Calls,SOS Alert into one.
2:How to use Tail Light Function:This helmet come with a Bluetooth remote controller,with the controller to control the tail light turn signals which help people behind you clearly recognized your direction.
3:Safety SOS Alert Function:Built in a 3-axis G-sensor device into the helmet to make sure you can get help in anytime at anywhere.
4:Walkie-Talkie Function and Hands-free call:Talking with your companion with Walkie-Talkie function;Built-in 39db microphone and stereo 2*0.5w Bluetooth Speakers,enables you to make phone calls whenever you need.
5:Music Play Function:Built-in Bluetooth speakers,listen to music whenever and wherever possible,Bluetooth Controller for selecting or pausing songs.

Cycling Glasses:  Solos

cycling glassesLast year, Google announced it was pausing and refocusing what it was trying with Google Glasses (arguably because of a lack of consumer interest) but that hasn’t stopped similar devices flooding the market.

For cyclists, Solos has one option: It allows you to monitor performance stats and see directions on a 4mm display. It also offers speakers and soft ear grips.

It showed off the 4mm version at CES but, they say, there is a 2mm screen version on its way. It’s believed to be going on sale for $499 in the US and probably around £350 in the UK.

Cycling Glasses:  Garmin

If you want to get even geekier, Garmin’s cycling glasses takes a similar approach to monitoring altitude and pace but offers one extra thing: it monitors traffic.

It connects with a rear-view radar to give you a heads-up about traffic approaching and from what side. Though the computer and the radar needed for this will cost extra (up to $1,000 [~£700], it is believed).

Smart Helmets: Bell

smart helmets

LAS VEGAS, Jan. 5, 2016 – Action-sports helmet-industry leaders, BRG (Bell, Ridell, Giro) Sports,
and 360-degree camera innovators, 360fly, announced a full line of “smart” helmets, integrated
with 360fly’s proprietary 360o 4K video, at the 2016 Consumer Electronics Show (CES) at the Las
Vegas Convention Center.

The innovative product line encompasses several of BRG Sports’ core sport categories and
brands, comprising the following products:
• Bell Star with 360fly – Driven by the essential needs of the modern racer, and
completely new for 2016, the Bell Star is the most advanced full-face street motorcycle
helmet on the market today
• Bell Moto 9 Flex with 360fly – Bell’s most comprehensive off road motorcycle helmet,
featuring its proprietary “progressive layering” energy-management system
• Bell Super 2R with 360fly – Bell’s most versatile and award-winning all-mountain
helmet, with an innovative detachable chin bar feature for maximum performance and
• Giro Edit with 360fly – Giro’s lightest full-featured snow helmet

“The benefits of integrating digital video and intuitive digital technology into action sports
helmets is a ground-breaking advancement for our sports,” said Terry Lee, Executive Chairman
& CEO, BRG Sports. “This “smart helmet” collaboration with 360fly is yet another landmark
milestone within our 60-year history of helmet innovation and industry leadership.”

“From day one, our focus has extended beyond the baseline benefits of immersive 360-degree
VR content, and into the expansive universe of intuitive “smart” technologies that our singlelens
technology enables,” said Peter Adderton, 360fly CEO. “These helmets are merely the first
of many unique applications for these technologies enabled by our proprietary 360fly 4K

All four helmets feature an integrated 360fly 360o 4K camera, capable of also shooting
conventional 16×9 video. The video capabilities are driven by 360fly’s proprietary mobile app,
featuring a simple user interface that allows users to instantly edit and share content to popular
platforms such as Facebook or YouTube. Shooting at 2880 x 2880 at up to 30 FPS, the integrated
camera also includes a built-in GPS sensor to tag locations, a barometer/altimeter and
accelerometer all powered by an advanced Qualcomm® Snapdragon 800 processor. Like the
original 360fly camera, the integrated camera comes standard with Bluetooth, built-in Wi-Fi and
has up to two hours of battery life.

For significantly added value, the integrated 360fly camera is detachable, allowing it to be
utilized independent of the helmet by the user in the widest variety of lifestyle applications.

In addition to the existing mobile app functionality featured in the integrated helmets, 360fly’s
CES exhibit showcased live demonstrations of a several new technologies that are a result of the
company’s new 360fly 4K platform and are currently planned for inclusion across the advanced
BRG Sports helmet line including:
• AutoPilot action tracking – Allows users to track and follow the main subjects in their
videos, making it easy to create dynamic edits with the rider at the center of it all.
• Collision Avoidance Alert – Senses and automatically notifies the rider of potential
oncoming dangers that are outside the rider’s natural field of vision
• Live Streaming — For professional, commercial or advanced users looking to live stream
360-degree video, the integrated camera pairs with its Micro-HDMI accessory base (sold
separately) and is able to output a real-time full 360-degree HD video stream

These features will undergo a rigorous series of trials and tests over the coming months in
preparation for the helmets’ debut at retail later in the year.
Another new feature planned for the camera-integrated helmet line is “Highlight Reel” – an
auto-editing function that compiles a 1-2-minute highlight reel based on the specific sections of
video that feature the most action

The majority of VR devices on the market today are purely focused on consumption of VR
content and not creation. From day one, 360fly’s mission has been to put the power to create
immersive personal VR content into the hands of consumers. There simply is no other
comparable option for creating and consuming 360-degree immersive video and personal VR
content on the market today.


5 Nov

The D-Fix

The Re-invented Wheel

By Oliver Bridgewood

A Belgian inventor, Jan Deckx has come up with, what he believes to be a better solution to rear wheel removal. With the D-Fix system you do not have to remove cassette and can leave it behind, attached to the bike.

When you remove a bike wheel, perhaps to repair a puncture, you have to drop it into the smallest ring and then separate the chain from the cassette. This often gets your hands dirty and can be a bit of a fiddle in certain situations. To counter this Jan Deckx has come up with another system.

Jan has developed the D-Fix rear hub which attaches the cassette to the wheel in a different way. This means that the wheel canfreewheel be removed separately, leaving the cassette behind. This could be useful for cleaning, maintenance and putting your bike in a car, as it doesn’t leave the chain dragging against the frame. The mechanism is a sort of spring loaded quick release through axle that slots inside the cassette free hub.

If you’re a little sceptical, check out the video above.

Whilst the hub is not currently being mass produced, Jan does provide his email address so that potential investors can contact him.  We would love to see Duncan Bannatyne’s take on this.


8 Aug

FAT TIRE BIKE: All Around Fun

Fat Tire Bike

A Fat Tire Bike can roll over just about any terrain. Whether you ride on the street, on snow, on the beach, or in a wooded forest.  They have It has a HUGE tires measuring  26” x 4”  that roll over everything and anything with with little difficulty. They are normally built with BMX style steel like frames which can take the rigors of tough rides and set the ground work for awesome rides. 


The rigid frame, incredible incredible ground clearance and 36 spoke wheels keep the massive wheels on track.  You can get

Fat tire bike
Mongoose Dolomite

them with a back foot coaster brake or high powered disc brakes.  Many different seats are available and quite a bit more comfortable than your typical road bike to keep you going on those long epic rides.  You can get them in a single speed for mostly flat terrain riding or multi speed grip shifting for all around riding.  Get rid of all those restrictions and go where you want in any conditions.  Try a Fat tire bike today and enjoy riding again.

FAT TIRE BIKE TIRES ARE VERSATILE                                                      

fat tire bike
GMC Yukon

Another Advantage of a fat tire bike is that you can ride with an extremely lower tire pressure.  Usually 15 or 10 psi, or even lower still. This gives the tire an increased foot print, which results in more rubber contact on the trail for increased grip.

Fat tire bikes are becoming more and more popular. Bike shops report selling out of fat-bike stock. Brand managers at Surlym Salsa Cycles, and another fat-bike maker owned by Minnesota’s QBP, have stated that demand has overwhelmed supply.
starsGMC Yukon Reviews

BRIEF HISTORY BY Don Stefanovich

Who actually developed the fat tire bike varies with the source, but Mark Gronewald is often credited. Reportedly, he invented the first fatties to gain a competitive edge in ultra-sport races, such as the 1000-mile Iditarod Trail Invitational. Others point to a gentleman named Ray Molino, whose big tires appeared around the same time in New Mexico and Texas, where touring bikes were needed to cover great distance in the desert.

Existing bike frames were modified to accommodate the wide wheels, often by welding two rims together, and tire carcasses were cut and sewn to fit the rims. With rims up to 80 millimeters thick and high-volume tires up to four inches in diameter that could be run at low pressures, tackling deep snow and soft sand on two wheels didn’t seem like such a silly notion.

But it was most likely the Minnesota-based Surly brand – previously known for commuters and singlespeeds – that brought big rubber to the masses. Their Pugsley was the first mass-produced fat bike and debuted in 2005, rolling on Surly’s own Large Marge rims and Endomorph tires. The rest, as they say, happened after that.

18 Jun

New Bike Tools For Summer

Park Tool launches new tools for summer

by BRAIN Staff

ST. PAUL, Minn. (BRAIN) — Park Tool has announced eight new products and product updates for a summer release. The new PTD-5_002tools include compact adjustable and pre-set torque drivers, a new inflator head for air compressors and updates to its long-standing DAG deraaileur hanger alignment tool.  All the new tools are available now, the company said.

Adjustable torque drivers

The ATD-1 Adjustable Torque Driver adjusts to 4, 4.5, 5, 5.5 or 6 Newton Meters and includes 3mm, 4mm, 5mm and T25 bits inside the handle. The magnetic socket retains the bits. MSRP is $72.95.  

Pre-set torque drivers

The PTD- 4, PTD-5, PTD-6 Preset Torque Drivers (each sold separately) applies 4, 5 or 6 Newton Meters (Nm) of torque respectively. Each includes 3mm, 4mm, 5mm and T25 bits inside the handle.  The driver handles are color coded for easy identification: 4Nm is black, 5Nm is green and 6Nm is red.  They retail for $44.95 each.

Shop inflator

InflatorThe INF-2 Inflator has a redesigned, more durable, dual-sided, 360-degree rotatable Presta and Schrader head. The INF-2 also sports a new, lighter weight body and a redesigned trigger to facilitate multiple hanging options. It features a built in pressure gauge (0-160 psi/0-11 bars) with a protective gauge boot. The body accepts any ⅜-inch NPT male threaded fitting. The company said the tool is 100 percent rebuildable. It retails for $140.95.

46mm bottom bracket tool

The BBT-79 46mm Bottom Bracket Tool is designed for the installation and removal of external bearing bottom bracket cups. Anodized for easy identification and featuring a ratchet/torque wrench-compatible 3/8″ drive. The 46mm/12-notch tool fits Race Face CinchT, Rotor BSA30, Zipp Vuma, Hawk Racing TBB3086 and others. MSRP is $29.95.

Derailleur hanger alignment gauge

The DAG-2.2 can be used to measure and straighten misaligned derailleur hangers. It is updated over the DAG-2 with a largerHanger Alignement inner shaft for added strength, tighter tolerances for improved accuracy, and improved clearance and reach to fit more frame/hanger combinations, including low-clearance thru axle derailleur hangers.  MSRP is $74.95.

Adjusting cap tool

adjusting capThe BBT-10.2 Adjusting Cap Tool removes and installs the adjusting caps on Shimano Hollowtech II crank/bottom bracket systems, plus it has a hook to lift the left crank’s safety plate.

The investment cast steel body also includes an option to use with an 8mm hex wrench for removing seized caps. MSRP is $10.95.

More information:

27 Mar

Tandem To Single Rider Bikes


March 16, 2014

One of the two Calfee convertibles, in its tandem configuration

One of the two Calfee convertibles, in its tandem configuration

Image Gallery (3 images)

Tandem bicycles are great for allowing couples or friends to ride together, but they’re not exactly conducive to riding by yourself. While you could just buy a tandem and a solo bike, one couple recently took a different approach – they got California-based Calfee Design to build them a tandem that can be converted into a single.

In fact, the clients actually got two of the bikes built. One was for themselves, and one was for a couple who are friends of theirs. We recently had a chance to see the bikes for ourselves in the city of Charlotte, North Carolina, where Calfee had them on display at the tenth annual North American Handmade Bicycle Show.

The other convertible tandem, in single mode

The other convertible tandem, in single mode
Company founder Craig Calfee had conceived of the design years ago, but shelved it away until the couple (who were previous customers) approached him last fall. It turned out that his concept met their needs.

“These guys travel a lot with their respective stokers [rear riders], six or seven times a year, overseas,” sales manager Michael Moore explained to Gizmag. “They wanted to be able to ride as often as they wanted to, and not be beholden to their stoker. What they had to do in the past was simply ride their tandems as a single, so they were up front and there was nobody in the rear, and it’s a very long bike, kind of clunky. So, this is an easy way for them to enjoy the best of both worlds – you ride it as a tandem one day, and the very next day you ride it as a solo cyclist.”

The coupling point and the detachable seat stays

The frames of both bikes are made of carbon fiber.

In their single configuration, a bit of the top tube extends out behind the seat tube, ending in a circular coupling receptacle (it looks a little like the bike has a jet engine). When it’s time to ride as a duo, the seat stays are detached below that device, and the whole back end of the bike is removed via two other coupling points – one towards the bottom of the seat tube, and one at the bottom of the down tube. The extended back end is then coupled on in its place, with the rear wheel swapped onto it.

It’s all pretty clever, but not inexpensive – with their current high-end components packages, the two convertible tandems are each worth about US$25,000.

Company website: Calfee Design

5 Mar

10 Bicycle Tools You Should Own

toolsEvery adjustment, punctured tire or broken chain shouldn’t force you to take a trip to the bike shop. A few good tools—and the basic knowledge of how and when to use them—can keep you from dipping into your wallet to pay for simple repairs.

Before you head off toward the path of self-sufficiency, you’ll need the right equipment—and a little patience finding the right maintenance video on the Global Cycling Network—to get you started. Check out our list of 10 tools that you can’t do without.


chaintoolMost cyclist carry spare tubes and tire levers on their ride, but not everyone carries a chain tool.  What you’ll need it for: Replacing your chain when it’s worn or when removing a single link to repair a broken chain on the road. READ MORE


torxMore and more bike makers are using Torx bolts for assembly.  The most common sizes are the T10, T25 and the T30.  What you’ll need it for: Adjustment some stems and seatpost clamps (T25), chainring bolts (T30), and hydraulic brakes (T10). READ MORE



cable cuttersIf you’ve had your bike long enough, you’ll eventually need to replace the cable and housing to keep it shifting properly.  Cable cutters will help you do the job cleanly and correctly. What you’ll need it for: Clean cuts on shifting and brake cables, crimping cable end caps, and for reforming housing ends and housing ferrules. READ MORE


chaincheckerJust like dirt and grime, a worn chain can ruin many of the parts in your bikes drivetrain. The problem is knowing when to replace it, which can be difficult even for the trained eye.  What you’ll need it for: Chain checker gauge exactly how much life is left in your chain.  The price of a chain checker is $16, that’s a bargain compared to the $80
you’ll spend replacing a chain prematurely or the $200 on a worn chain that’s eaten up your rear cassette.


chainwhipChanging your cassette to match the terrain can give your performance a boost. But every time you go on a hilly ride, you don’t want to have to take your wheel to the mechanic to have him switch your 11-25 to your 11-28. It’s an easy job that requires a few tools.  What you’ll need it for: A chain whip holds your cassette in place as you loosen the cassette bolt (they both spin in the same direction).  Tip: Be sure to buy one with a sturdy handle, as the cheaper versions tend to break easily. READ MORE


lockringThe other two tools you’ll need to finish taking off and reinstalling your cassette are a wrench and a cassette lock ring. Before you purchase the lock ring, be sure to buy the right one for your drivetrain (SRAM/Shimano and Campagnolo parts require a slightly different version.  What you’ll need it for: Loosening and tightening the cassette onto the freehub. READ MORE



leyzneAnything can happen while your out on the road. A loose bolt on your bottle cage or a screw that needs tightened on your shoe buckle are a few small repairs you’ll need to be ready for. Luckily, today’s multi-tools have you covered for almost any repair you might need to make.  What you’ll need it for: For tightening hex, torx, phillips, and flathead bolts you’ll need a well-rounded multi-tool. Most good multi-tools are equipped with a chain tool and spoke wrench-tools you might not think about until a disaster has struck.  READ MORE


spoke wrenchSpoke nipples come in different shapes and sizes, so you might need to purchase a few different types if you have multiple wheelsets. A loose spoke is pretty easy to fix if you have the tool on hand. It’ll save you from paying the bike mechanic for an hour’s worth of labor on a job that only takes about five minutes.  What you’ll need it for: Replacing or tightening a spoke on your wheel. READ MORE


torqwrenchIf you’ve got carbon parts on your bike, you’ll need a torque wrench to tighten your bolts to the manufacturer’s specifications.  The torque wrench can keep you from causing a crack in your expensive carbon parts from over tightening. Several torque wrenches on the market come with bits that will fit various sizes of hex and Torx bolts.
What you’ll need it for: Tightening and installing carbon parts such as handlbars, stems, seatposts, and saddles with carbon rails. READ MORE


minipumpCO2 cartridges are nice, but what happens when you put it on the valve incorrectly and all of your air leaks in two or three seconds? A mini pump can save you when your stranded, even if it’s hard to get more than 50 psi in your road inner tube with most models. Some air is definitely better than none. What you’ll need it for: Fixing flats roadside. READ MORE



If you need any advice or help with your training, please contact us at


17 Feb

Can A Fatbike Help You Loose Weight?



Welcome to the dreaded offseason. As cyclists, we are now at that point in our training hiatus where the sigh of relief, which follows a tough season of long miles has been replaced by a type of sedentary anxiety, cabin fever, or a case of the stir crazies. Call it what you want, but I’m down right restless.

four and a half stars22 customer reviews  | 16 answered questions

As of now, I’m a couple months away from starting any type of regimented training and yeah I’ll admit it, I’ve already packed on a few extra pounds.

If you’re rolling your eyes thinking oh great, another cyclist talking about how to stay fit in the offseason, well you’re partially right. This is that article but it’s much more than that. It’s about denouncing the offseason for everything it represents. How about we pack on a few extra pounds? But instead of stuffing our faces we get fat in a different way?

Have Fun In The Snow On A Fatbike

Like I said, I’ve gained a little weight. Last week I gained 34 pounds, instantaneously. I recently bought a fatbike. Being a Midwesterner, I’m no stranger to snow, but that doesn’t mean I enjoy it. Actually I despise it. I’m a prisoner in a freezing habitat. I’m bound by bars of ice and inches upon inches of crusty dirty snow, snow that just doesn’t take a hint.

As soon as the first snowflake floats to the ground I typically dive head long into an offseason depression that plagues so many cold climate athletes. Am I a drama queen? Perhaps, but when you can only train in places known as “the pain cave,” “the sweat cellar” or the “dungeon of hurt” you tend to get weepy come Halloween.

So if there’s an option to stay outside and play or fall victim to another winter spent in my basement, I choose nature, EMPHATICALLY!


Tobie DePauw, owner manager of North Central Cyclery in Dekalb, Illinois put it best when he said, “I think the primary benefit is mental. You’re still outside, you’re still sweating, and you’re having fun. It’s an awesome workout, too. You have to stop thinking in distance and start thinking in time or calories because sometimes you’re out there for a long time working hard and you’d don’t get very far.”

So, I’ll say it again let the icy grip of winter take hold. I’ve got 4.5 inches of rubber between my legs (let those dirty thoughts go) and I can’t wait to lay some tracks.

Still, what drives me bananas this time of year is the constant stream of Facebook updates, twitter feeds and Instagram pics from my west coast friends during the five months of crap-tacular weather we have here in the heartland.

So with the addition of my fatty to my bike stable, I’m hopeful that this year will be different. I will not be held hostage to the wrath of Old Man Winter any longer. My fatty will take me places even my 29er can’t go.

“The best part of riding a fatbike is the sheer joy of it,” DePauw said. “It’s fun. There’s an exhilarating liberty that comes with riding successfully through snow and sand and mud and cold. You feel like you are getting away with something.”

This is so true. There’s something about being on a fatty that makes you want to ride over things, trail blaze, and explore. It’s the Humvee of the bike world. Owning a fatbike isn’t something reserved for the eclectic or the bike weirdos. According to DePauw, the fat bike category was born out of necessity.

“At first glance, the attraction is just the freakshow nature of the bike. It’s comical. Every notion of “efficiency”, “light-weight”, and “fast” goes out the window. I think that’s why the early adopters were the older mountain bikers who were out for a good time and weren’t counting grams,” DePauw said. “Other early adopters were riders in the far north who had no other choice if they wanted to ride outside. That’s where the category was really born.”

As much as riding a fatty is pretty outside most athlete’s repertoire, it’s really not; it’s still just a bike. The typical fatty rider likes a little competition too. So fear not cold climate cyclist, you mustn’t hibernate your competitive drive any longer. In fact, the fat bike season is gearing up in frozen tundras world-wide. Simply browse the web for races nearby.

The Fatbike Is Becoming Legitimized By Serious Riders On All Terrains

“As the category has been pushed and innovated, we’ve seen legitimate, all-season trail bikes come to market. The Fatbike is becoming legitimized by serious riders on all terrains, so it’s started to take root with avid riders and not just the goofballs,” DePauw said.

So we’ve covered cold weather cyclists need to get “fat” if they want to avoid the monotony of winter training. As long as all of your “honey-dos” have been checked off, this is a good time to start justifying to your significant other how important offseason conditioning is. Insert here: all the reasons why purchasing Another bike is of dire importance. Such as, being part of an international movement. Did you know Fatbike owners recently celebrated Global Fatbike day (Dec. 6th)? Riders posted pictures on social media by riding their fatties on trails, commuting to work and plowing through fresh powder.

Consult your local bike shop when you’re ready to purchase your Fatbike and cold weather attire. Fatbikes come in all different shapes, sizes and material from carbon, titanium, steel and aluminum. There are full-suspension geared rides and full-ridged single speed whips. Fatbiking is sort of like an alternate universe for a triathlete gear junkie. Don’t be fooled by the name Fatbike, fatty owners rank right up there on the “weight weenie” scale with roadies and triathletes. There are a number of Fatbikes that weigh in between 20 to 22 pounds.

Make a pledge this offseason to do something different. Add a little adventure to your training. Variety is the spice of life right? Make cold weather training fun weather training. Put the rubber to the snow and break new trail.   For additional information on the Fatbike, click on the image above.

If you need any advice or help with your training, please contact us at


16 Feb

4 Ways to Fix Anterior Knee Pain From Cycling

By Marc Lindsay

Knee pain

It’s not uncommon for athletes to be drawn to cycling from another sport because of the perceived notion that it is a low-impact activity. Because of this, more and more people give up sports like running or tennis in favor of cycling to save their ailing joints.

While there is some validity to the belief that cycling does less damage to the cartilage in the knee because of the low level of impact involved, it doesn’t mean that the sport doesn’t present an opportunity for knee injuries.

Patellofemoral syndrome and patellar tendonitis are two common cycling-related injuries caused by overuse, weak muscles and improper bike fit. Both can make cycling nearly impossible.

Use these four tips to fix knee pain and make your cycling more enjoyable.

Patellofemoral Knee Pain Syndrome

The kneecap, or patella, is a floating bone that lies on the underside of the patella tendon. During movement, the patella tracks along a groove in the femur. When the undersurface of the kneecap tracks incorrectly, the cartilage on the patella and the femur can be worn away, causing pain.

The cause of incorrect tracking of the kneecap is likely due to one of two factors:

Weakness in the VMO

The VMO, or vastus medialis oblique, is the teardrop quadriceps muscle that runs along the inside of the thigh down towards the knee. In cycling, the vastus lateralis (quadriceps muscle on the outside of the thigh) often becomes overdeveloped, resulting in a muscular imbalance. The overpowering of the vastus lateralis can make the kneecap track too much towards the outside of the femur during pedaling, which in turn wears away the cartilage and causes pain.

The Fix: Stretch the lateral side of the leg with IT band and quadriceps stretches. Once you have gained flexibility, strengthen the VMO. Step-downs and short arc quadriceps exercises are two favorites.

Step Down: Stand sideways on a step. With one foot balancing on the step, lower your other leg toward the ground until your heel taps. Make sure to keep your hips level (concentrate on not dipping the hip on the lowering side, bending only at the knee) and your back straight. Start off with 10 repetitions on each leg and increase repetitions as your strength improves.

Short Arc Quad: Lying on your back, place a foam roller under your knee. Contract the quad so that your foot rises, making the leg straight. To isolate the VMO even more, rotate the foot slightly so that the toes point outward. Hold the contraction for 10 seconds and repeat 10 times. Once this exercise becomes easier, add ankle weights or hold the contraction for longer durations.


The patella can also begin to track incorrectly because of overuse. When fatigue sets in, the body compensates however it must to do what’s being asked. Aside from training more than your body is used to, pushing big gears can be a culprit.

The Fix: Increase your cadence to pedal over 80 revolutions per minute (rpm). Spinning in an easier gear puts less stress on knee joint. It will also keep the quads from becoming fatigued, which will help to keep the kneecap tracking correctly.

Be sure to practice pedaling in circles, too. Many cyclists tend to push down and mash the pedals rather than pedaling in smooth circles. By avoiding the mashing technique, you’ll use your hamstrings and gluteus muscles more, which will also take stress off of the often-overworked quadriceps muscles.

Patellar Tendonitis Knee Pain

Patellar tendonitis is caused by inflammation of the tendon that supports the kneecap. Increasing your mileage too quickly and poor bike fit are your two most likely causes. An anti-inflammatory such as Ibuprofen and ice should be used to help reduce the inflammation.

Bike Fit

Saddle position and cleat adjustment are the two primary areas of concern when treating knee pain from cycling.

The Fix: The most common cause of patellar tendonitis is a seat that is too low. Raising the seat so that your leg is near full extension (about 15 to 30 degrees of knee flexion is ideal) at the bottom of your pedal stroke will relieve pressure on the patellar tendon.

A seat that is too far forward could also be the culprit. The aggressive angle of the knee in relation to the pedal can put undue stress on the knee joint. By sliding your saddle back, you change this angle. Small adjustments can make a world of difference.

Lastly, the position of shoe cleats plays a significant role in the stress placed on the patellar tendon. Much like the fore/aft adjustment of your seat, the cleat’s fore/aft position must be properly aligned.

It’s a general rule that the pedal axle should be directly underneath the ball of the foot (large bone in forefoot on big toe side). If you are experiencing knee pain, start with the cleat in this position. From here you can move the cleat slightly forward towards the toe, which will help to put the knee angle in a more favorable position.


If inflammation has been caused by overuse, rest is a key requirement. As long as you are irritating your injury through the repetitive motion of cycling, you aren’t likely to get better.

The Fix: When you do start feeling better, increase your mileage slowly. The 10-percent rule is a good one to follow. Also keep in mind that training on hills forces you to put out more power and usually forces cyclists to pedal at lower cadences (depending on the grade). Stay away from long, steep climbs until you’ve built yourself back up to your normal mileage. Once you’re there, increase your miles by no more than 10 percent per week.

4 Feb

3 Heart Healthy Recipes for Winter

By Suzanne Corey:

Coheart healthyntrolling your weight is an important aspect in the prevention and treatment of heart disease. But for many, it’s hard to choose the salad bar at work or remember your raw veggies during the cold winter months.

Instead of indulging in fatty comfort foods, try these three, warm heart healthy recipes to get you through a day of excellent nutrition.

Heart Healthy Amish Baked Oatmeal

heart healthy“Try starting your day off with a warm bowl of baked oatmeal that is full of protein, omega 3 fatty acids, and B vitamins,” says Abby Wadsworth of Burlington, Vermont-based Whole Health Nutrition.

Oats are naturally high in fiber and contain a specific type known as beta-glucans, Wadsworth says.

“Consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8 to 23 percent,” Wadsworth says.


  • 6 cups oats
  • 4 eggs
  • 1/2 cups coconut oil, melted
  • 2 cups milk (dairy, almond or soy)
  • 1/2 cup maple syrup
  • 1 1/2 teaspoon salt
  • 1 1/2 teaspoon baking powder
  • 1 1/2 teaspoon cinnamon

Preheat oven to 350 degrees F and grease a 9- by 9-inch pan with coconut oil. Mix all ingredients in a large bowl and transfer into a prepared pan. Bake for 45 minutes or until firm. Cool for 5 to 10 minutes before serving. Top with chia seeds, ground flax seeds, walnuts, milk and raisins. Reheat individual portions as desired.

“If you’re looking for more omega 3s, try omitting the eggs and adding in flax seeds,” Wadsworth says.

To replace one egg, mix 1 tablespoon ground flaxseeds with 3 tablespoons water (or other liquid) and stir together until thick and gelatinous.

Heart Healthy Roasted Eggplant and Heirloom Tomatoes

heart healthy“As registered dietitians, we often recommend that half of your plate be comprised of vegetables as part of a heart healthy diet,” says licensed dietitian and certified diabetes educator Patty Berry of Texas Nutrition Consultants in Austin, Texas.

Berry created the following easy and delicious recipe to help meet that goal on cold winter days when a salad may lack appeal.  The dish is rich in vitamins, minerals and fiber and uses heart healthy monounsaturated fat in the form of olive oil, Berry says.


  • 1 medium eggplant
  • 4 heirloom tomatoes
  • 2 tablespoons garlic infused olive oil
  • 2 teaspoons Italian seasoning

Preheat oven to 400 degrees F. In a large bowl, gently toss all ingredients. Spread the vegetables onto a baking sheet. Bake until tender, about 20 minutes.

Heart Healthy Swiss Chard and Chicken Sausage

As a nutritionist, registered dietitian and mom, Kyle Bunton of Ann Arbor Nutrition says her goal is to provide healthy food that tastes good too.

heart healthy“My family loves this recipe, which uses Swiss chard as it grows easily in the summer and is plentiful in the fall and winter months,” Berry says.

Swiss Chard comes in many colors and varieties to add delicious taste to this dish. Chard is rich in natural nutrients that promotes good health and disease prevention as well as being low in calories, Berry says.

More: Which Are the Best Leafy Greens?

“It is rich in minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus,” Berry says. “Potassium plays an important role in the control of blood pressure. Regular intake of chard has been found to prevent osteoporosis, iron-deficiency anemia, and is believed to be a heart healthy food by protecting the heart from cardiovascular disease.”


  • 1 tablespoon olive oil
  • Large bunch of cleaned and chopped Swiss chard
  • 1 large onion sliced
  • 12 ounces of sliced mushrooms
  • 4 to 6 small fingerling or redskin potatoes
  • 2 to 4 medium size chicken and maple flavored sausages
  • 1 to 2 cloves of garlic, minced
  • Low fat/sodium chicken or vegetable stock
  • Nutmeg
  • Black pepper

Set a large non-stick skillet on medium heat. Add the olive oil, mushrooms, potatoes, sausage and garlic. Saut? until the potatoes are tender and slightly browned. Add the Swiss chard and broth and cover. Cook until just tender to prevent it from becoming bitter. Before serving flavor with the black pepper and nutmeg.

Option: In place of the sausage and potatoes, add a 14-ounce can of drained white beans.

About The Author

heart healthySuzanne Corey is a journalist and athlete. She competes in events around the country, including a marathon in Hawaii, a sprint triathlon in California, a rockin’ half-marathon in Tennessee, and a century ride through Vermont and New Hampshire. When she’s not training, Suzanne is raising two daughters and dreaming of a half-ironman. She has a bachelor’s degree in journalism from the University of Missouri-Columbia.

23 Jan

Bike Buying Guide

Your Bike Buying Guide

Want to get out and start exercising? Riding a bike is one of the best forms of exercising.  Easy on the body and a great way to get around.  But what type of bike do you want?  Check out the different types of bikes below and what type of riding they are used for.  This will give you a better idea of what will be the best fit for you.  We have also included a basic sizing chart to get you started.


Road or racing bikes are streamlined and designed for speed and distance with light frames, drop handlebars, and narrow, high-pressure tires. The speed, distance, and efficiency of road bikes come with a price, though–road bikes aren’t meant to withstand rocky trails or dirt and are not as rugged or durable as mountain bikes. If you’re a serious rider, want to fast across travel long distances, and want to use cycling as a form of exercise, you’ll want a road bike.

Sizing tips: Measure your inseam. Find your height and inseam in our chart. If you are in between sizes, size down for a more comfortable ride.


If you like to get dirty and ride the trails, you’re going to want the beefed-up suspension and sturdy tires of a mountain bike. Designed for riding off-road and over rugged terrain, mountain bikes have strong, durable frames and wheels, strong brakes, low gears for hill climbing, and upright handlebars. Mountain bikes have either a front or a full–sometimes called dual–suspension built for absorbing trail shock.

Front Suspension If you’re a beginner or a casual mountain biker, a front suspension mountain bike is a good choice. You can ride it on dirt roads and easy trails, but also on bike paths and paved trails. You’ll benefit from the comfort and smooth ride of the front suspension but your bike won’t be too bulky or aggressive for casual riding.

Full Suspension If you’re a serious rider who likes to climb steep hills and rocky trails and take multiday mountain bike expeditions through the backcountry, a full-suspension mountain bike is for you. You’ll benefit from the sturdiness and reliability of a full-suspension system as you come flying down rocky singletrack.

Sizing tips: Measure your inseam. Find your height and inseam in our chart. If you are in between sizes, size down for a more comfortable ride.


Built small and designed for beginning riders, kids’ bikes come in a range of models and sizes but are most often styled after BMX or mountain bikes. Kids’ bikes are sized according to the wheel size of the bike and age.

Balance bikes, also called push bikes, are designed for toddlers who are just being introduced to bike riding. Balance bikes don’t have pedals–rather, the child straddles the bike, steers with the handlebars, and walks to get familiar with the feel of a bicycle. The next step up is a basic entry-level bike with removable training wheels. After a child is confident on training wheels, he or she can move up to bigger bikes with six or 21 gears and start shifting and using handbrakes. Kids’ bikes are designed for the early rider through the more advanced young adult rider.

See the “Kids Bike Sizing Chart” below.


Wordpress SEO Plugin by SEOPressor