Category: Cycling Tips

24 Dec

Editor’s Picks: Best Triathlon Bikes

By Marc Lindsay

Best Triathlon Bikes

Now that 2014 is coming to a close and we’ve had a chance to test the latest and greatest from this past year, we decided to narrow down our list to find the best bikes of the year. Find out which Triathlon bikes topped our list for the best of the best below.

Cervelo P2
Best: Entry-Level Frame 

Cervelo Triathlon Bikes






Price: $2,800
Frame/Fork: Cervelo All-Carbon
Components: Shimano 105/FSA mix
Wheelset: Shimano RS010

The P2 has always been at the top of the class for entry-level triathlon bikes. In 2014, Cervelo redesigned the P2, improving the handling, stiffness, and frame dimensions. The components that come stock with the P2 could use a few upgrades, but for $2,800 you won’t find a better frame.

Check All Five Categories Of Triathlon Bikes

SCOTT Plasma 10
Best: Mid-Level Tri Bike
scott triathlon bikes






Price: $5,599
Frame: SCOTT Plasma 2
Components: Dura Ace, FSA SLK mix
Wheelset: Shimano WH R501

The Plasma2 frame defined how carbon aero bikes are designed. The Plasma 10 with Shimano Dura Ace and a new adjustable seatpost will define how fast you can go.


Specialized Alias Pro Tri
Best: Women’s Performance
specialized triathlon bikes






Price: $6,000
Frame: Fact 10r Carbon
Components: Shimano Dura Ace
Wheelset: Roval Rapide CL 40

Riding in aerobars for long miles just isn’t comfortable, no matter how you swing it. The exception to the rule is the Alias Pro, which has the aero-shaped tubes that shave seconds but a geometry that just feels right once it’s dialed in. We also like that the Alias is available in different models that cut the price in half with lower-end specs. The Roval Rapide CL 40 are one of the best stock wheelsets you’ll find on any bike right out of the box, and are one of few instances when you won’t need an upgrade.

Trek Speed Concept 9.9
Best: Dream Bike
trek speed concept 9.9 triathlon bikes

Price: $11,549
Frame/Fork: 600 Series OCLV Carbon
Components: Dura Ace Di2
Wheelset: Bontrager Aeolus 5 D3

One of the fastest and most expensive triathlon bikes on the market, I expected big things from the Speed Concept 9.9 and it did deliver. What stood at to me the most though was the pure speed and comfort that this bike design accomplishes. Some bikes are fast, and others are comfortable, but it’s tough to find a machine that is both. While this might not justify the price for some, it does come down to how much you have to spend. Is this bike better than the Cervelo P3, or other top models in the $5,000 to $7,000 price range? Absolutely. Whether or not it’s worth the price for you is something you’ll have to determine for yourself. But if you’re the kind of racing cyclist looking for every edge possible over your competition, you’ll get it in the 9.9.

Cannondale Slice 5 105
Best: Tri Bike for Beginners
cannondale triathlon bikes

Price: $2,450
Frame: Slice Full Carbon
Components: Shimano 105 5700
Wheelset: Shimano R501A

Shimano 105 components, a solid frame and tri-specific geometry—what’s not to love? At $2,450, the Slice 5 is the best of the best when it comes to beginner tri bikes. The stability is excellent and the stock setup won’t hurt your race-day performance. If you do want to upgrade, a new wheelset would make this bike even faster.

5 Nov

3 Offseason Training Myths You Should Know


trainingMisconceptions and hard to kill old school attitudes can make it tough to convince some cyclists of the right training methods during the off season. The truth is, the off season is one of the most important times of the year to work on your deficiencies—and if you are mislead by the wrong training techniques, it can have a major impact on the success of the season ahead.

Let’s take a look at three of the most common off season training myths so you can train smarter this winter.

Training Myth #1: Riding a Fixed Gear Improves Pedaling Efficiency and Leg Speed

trainingFixed gear bikes are a great toy for tooling around town, cruising the beach, or propping up for all to see outside the coffee shop, but they have no place in a serious road cyclist’s training routine—unless your primary goals include riding on the velodrome.

Here’s why:

1. When you practice high cadence training on your road bike, you’re forced to recruit muscle fibers that are necessary for quick contractions. On a fixie, the pedals are always spinning in perfect circles at very high speeds no matter how sloppy or inefficient your stroke is. Your muscles aren’t required to act—they’re really only required to react.

2. Riding a fixed gear is the exact opposite of riding PowerCranks. PowerCranks require your muscle fibers to fire throughout the 360 degrees of a pedal stroke. You’re required to push across the top, push down in the front, pull across the bottom and pull up in the back. Your pedal stroke may slow temporarily, but the muscular foundation becomes so solid that it only takes a few weeks of high cadence work on your road bike to turn the strength you’ve built on the PowerCranks into power.

3. Compared to a fixed gear, even on a regular road bike, your muscle fibers are forced to fire in a very efficient manner. At the very least, you’ll have the experience of pushing down and, to some extent, controlling the movement throughout the pedal circle. On a fixed gear, the bike is literally doing all the work for you. You’re really not teaching your legs anything but to get tossed around at ridiculous speeds. Think about a gym member who takes indoor cycling classes. They may get their legs whipped around in crazy circles at a cadence of up to 140 revolutions per minute (rpm), but have you ever seen them achieve this on a real bike? Trust me, it doesn’t translate.

Training Myth #2: Small Ring Only

trainingThis old school training philosophy is simple: Shift gears to the small chain ring on October 1st and don’t shift up until February 1st. The idea is that by keeping your bike on a small gear, you won’t be tempted to hammer the group rides or participate in the club sprints. It also emphasizes high cadence riding during the winter, which is supposed to result in a perfect pedal stroke by the time race season comes along.

The trouble is, it’s not going to help you all that much. Leg speed can be easily developed at any point in the season. You could even do a heavy load of leg speed training immediately before a high priority race. The reason is that it doesn’t tax your muscular system, your heart or your lungs. In essence, it’s really re-conditioning your brain.

What you can’t do at any point in the season is train strength. When you train muscular strength it will temporarily slow you down, cause fatigue and require several days of recovery. Can you think of a time of the year where quick recovery and road performance is not at all important? At what point in the season can we afford to destroy our muscles without worrying about getting hammered into the ground at the local race? Winter is the best time for a hard workout.

From this philosophy, the small chain ring gets tossed out the window during winter training. Instead practice pedaling at 70 to 75 rpm (ideally on PowerCranks) for the whole winter. Your legs will feel like blocks of cement and you’ll be struggling on the Friday coffee ride. Then, before your first race, you’ll do two weeks of high cadence work. When you’re standing on the podium, your teammates who saw you struggling two weeks earlier will be calling for a blood test.

Training Myth #3: Long Slow Distance

trainingLong, slow rides have been the staple of winter rides for years. But if you’re a weekend warrior and you spend six hours per week training, does it make sense to spend half of your training time on a three-hour long slow weekend ride?

On the bike, especially when you have limited time, it’s important to get the most out of every second you’re on the bike. Cruising around at 16mph on a three-hour ride is junk miles for the majority of cyclists who are preparing for a season of racing.

Originally it was thought that since high stress training breaks down blood capillaries and since capillary density means more blood to working muscles, it’s advisable to avoid any high stress cycling in the winter so to nurture the growth of those capillaries.

However, there’s a new concept now in European endurance training. It’s called MP: Motor Pacing!

Sounds a little more intriguing than anything with the word slow in it, right? The concept behind MP is that it teaches your body speed and helps your muscles to fire at an extreme endurance intensity, just below anaerobic threshold. It’s a pace commonly referred to as zone 3, and the pros do it for up to six hours a day.

If you have a loving spouse who doesn’t mind driving along at 28 mph, three hours a day, causing massive traffic jams everywhere you go, then you’re all set.

For the rest of us, you can simulate this on your own. The challenge is the focus it takes to keep the pace just right. These rides are done just above endurance pace and just below anaerobic threshold. You must concentrate the entire time to make sure you don’t go above or below. Do these rides on your own with a heart rate monitor or power meter as your guide.

15 Oct

2015 Fall Cycling Gear Review

Cycling Gear Review

  • By Marc Lindsay
Tradeshow season brings out the latest and greatest in cycling technology. Check out these 11 new items—some of the coolest products we’ve tested— to get you through the chilly months ahead. 

Today’s Deals On Cycling Gear

3 Apr

Can Spin Class Make You Faster

By Jayme Moye

If you think indoor-cycling classes like SoulCycle and Flywheel are just for celebrities and SoHo socialites, think again, spin class perks are legit. Not only can you gain plenty of fitness that will translate to regular cycling, you also burn as many as 600 calories in a 40-minute session. Here’s how an spin class can take your outdoor riding to the next level.
By Jayme Moye

Spin Class: You Get Fit

spin classOn most indoor bikes, you can’t brake or coast. That kind of constant effort is hard to do outside thanks to traffic lights and terrain changes, says SoulCycle instructor and track racer Christine D’Ercole, who trained exclusively inside prior to the 2009 Masters Track National Championships, where she won the match sprint.

Spin Class Enables You To Go Harder

With a stationary bike in a spin class, you obviously don’t need to worry about balance. Less obvious? “You can really bury yourself on a sprint because you don’t have to worry about losing control of the bike or crashing,” says Gary Gianetti, former coach of the University of Colorado cycling team.

With Spin Class You Have Control

On indoor bikes, you simulate climbs and flats by adding or removing resistance with the turn of a knob. This means that even flatlanders can build the kind of strength that comes from climbing. Just be sure to keep your revolutions per minute (RPMs) up. “A good instructor will keep the cadence high enough to mimic riding outside,” says D’Ercole. “You don’t want to drop below 60—otherwise, you might as well be doing the leg-press machine.”

You Can Groove

One thing you can do in a spin class that you can’t on the road (at least not safely): pedal to a beat-thumping soundtrack. A pile of research concludes that exercising to music distracts you from fatigue and increases endurance, so you can push beyond what you thought you were capable of, D’Ercole says. “Once you break through a physical or mental barrier indoors,” she says, “it directly translates to riding outside.”

Top 3 Spin Classes Out There


Created in California by South African endurance cyclist Johnny Goldberg, Spinning spawned the first stationary bikes designed with the geometry of a road bike. The company also produces a line of bikes for home use.


Since its introduction in 2006, the company’s New York- and California-based studios have developed a cult-like following thanks to charismatic instructors, candlelit classes, and a focus on the mind-body connection.


FlyWheel gained momentum in 2009 with stadium-style seating, music curated by an in-house DJ, and high-tech custom indoor bikes that display resistance, speed and power—plus a big-screen digital leaderboard.

15 Oct

TO SALT OR NOT TO SALT Cycling tips 14

cycling tips saltThe media perpetuates the evils of salt intake, since around 20% of American males between the ages of 35 and 44 have hypertension.

Many organizations, including the institute of Medicine is pressuring the U.S. government, to establish guidelines for the amount of sodium in our food products.  There are over thirty cities in the U.S. along with the American Heart Association that are endorsing a National Salt Reduction Initiative.

Should We Jump On This Bandwagon? Cycling tips

The question is, should we jump on the bandwagon?  It is very difficult to avoid sodium completely, especially if you eat restaurant food, processed and prepared foods. It is not healthy to try to eliminate salt from your diet.  First of all, your body cannot produce it on it’s own.  In order for your cells to function properly salt is a necessary nutrient.  It is recommended by the Institute of Medicine that the daily intake of should be 3.8 grams of salt, or just over a half a teaspoon.

An electrolyte, sodium is a mineral that assist in sustaining hydration and muscle function.  This is why sport drinks include sodium.  Sodium is continually being eliminated from your body by means of sweat and urine.  A drop of blood pressure may occur if you fail to reload that water and sodium.  The body needs the electrolyte sodium, in or to maintain hydration and muscle function.  Sodium also retains water in the blood.  Chloride and sodium ions, the two major components of salt, are needed by all known living creatures in small quantities. Salt is involved in regulating the water content (fluid balance) of the body. The sodium ion itself is used for electrical signaling in the nervous system.

cycling tips hydrateYou must be careful when you hydrate before a long ride or race. Too much water consumption can lead to a condition know as Hyponatremia.  This can have serious complications by eliminating too much sodium through urination.

It is recommended that the intake of salt for people age 14 and over should not be more than 2,300 milligrams of sodium a day, which is about a teaspoon of salt. The Institute of Medicine sets a lower limit (1,500 milligrams, or slightly more than 1/2 teaspoon) for older, and middle-aged adults, individuals with kidney disease, diabetes and or hypertension, and African Americans.

cycling tips heart rateWhat affects does lowering you salt intake have?  First of all, in can lower your blood pressure.  It can increase your risk of diabetes by lowering your insulin sensitivity.  You can also experience higher heart rates with decreased sodium intake.  Whether or not this improves your general health is still up to debate. Further clinical trials or suggested to determine if this is beneficial for the general public.

What Impacts Blood Pressure? Cycling Tips

cycling tips fruits and vegetablesWe do know that the one of the most important impact on blood pressure is the ration between sodium and potassium.  Your system is continually stabilizing the sodium on the outside of your cells and potassium on the inside.  Fruits and vegetables are great sources of potassium, but unfortunately, we tend to eat more and more processed foods and not enough fruits and vegetables.  Studies have shown that most younger men are short around 30 to 40 percent of the daily recommended intake of potassium, which is suggested to be about 4,700 milligrams.

cycling tips saltOther studies have shown that 77% of the sodium in most people’s diet comes from processed foods.  12% of that intake comes from what is naturally in the food itself and around 5% is what’s added to home cook meals.

So, if you cut down on your processed food intake, adding salt to your food will not cause your blood pressure to go through the roof.  And, if you drink the recommended amount of water each day the excess salt in your system will be eliminated

cycling tips hypertensionA low salt diet does not lower high blood pressure for most people.  A high salt diet causes high blood pressure only in people with high blood insulin levels.  Eating salty foods and drinks when you exercise for more than two hours is unlikely to raise your blood pressure.  Most authorities on the subject also do not recommend salt tablets, since they have been found to cause nausea and vomiting.

Dr. James Gamble, back in the 40s, paid medical students to lie on a raft in his swimming pool, taking various amounts of fluids and salt and having blood drawn to measure salt and mineral levels.  He showed that you have to take a lot of salt when you exercise for several hours, particularly in hot weather.

If you don’t take salt and fluids during extended exercise in hot weather, you will tire earlier and increase your risk for heat stroke, dehydration and cramps.  Potassium deficiency does not occur in healthy athletes.  The only mineral that athletes need to take when exercising is regular table salt.

7 Aug

Understanding Gear Ratios:

Cycling Tips 12

cycling tipsSelecting  the best gears for your bike will obviously create a more pleasing, less tiring and faster cycling experience.

Let’s face it, many of us do not ride just on flat roads, so in order to sustain your cadence and power over a diverse terrain, the decision you make incycling tips regards to your gearing,  will make a profound difference when getting your bike dialed in.The two main areas on the bike to look at are the Crankset and rear cassette.

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Normally, your crankset will have these three different setup options:

  • cycling tipsThe standard 2 chain ring setup usually has a large chain ring containing 53 teeth and small ring containing  39 teeth.

  • cycling tipsThe triple or 3 ring setup normally has a large chain ring containing 52 teeth, middle ring containing 39 teeth and a small chain ring containing 30 teeth.
  • cycling tipsThe compact 2 chain ring setup normally has a large chain ring containing 50 teeth and a small chain ring containing 34 teeth.

Most of the rear cassettes in use today are usually 9, 10 or 11 speeds.  This number indicates the number of cogs on the cassette.   This also represents the number of gear options available to you.cycling tips


What’s gear ratio?

Gear ratio refers to the ratio of teeth between a chainring in the front and the rear wheel’s cogs in the back.  Gear ratios serve to convert between the revolutions the wheel travels and the revolutions the cranks turn. “Gear inches” is how far you travel with one complete turn of the pedals.

cycling tipsSo, the higher the gear inches number, the harder it is to turn the pedals (high gear).  Conversely, the lower the gear inches number, the easier it is cycling tipsto turn the pedals (low gear).


This information can be useful in many ways.  One such situation is if you’re a junior and just starting to enter races.  As a junior, you can only race with certain gearing or a limit on the high end.cycling tips

Another situation is if your installing a new gear combination and want to limit overlap between your gears.

Your highest and lowest gear ratio will be determined by the crank set and the number of teeth on the smallest and largest cogs.   To figure out your highest and lowest gear ratios, complete the following:

cycling tipsTake the number of teeth on your large chain ring and divide it by the number of teeth on your smallest cog.   The resulting number indicates your highest gear ratio and gives you the number of times your wheel will turn with one turn of the crank.

Next, take the number of teeth on your small chain ring and divide that by the number of teeth on your largest cog.  This will be the lowest gear ratio you can achieve with your current gearing setup and will indicate how hard or easy it will feel to climb.

Here is the formula  to figure out gear inches.  WxF/B, where W is the tire’s diameter, F is the tooth count in the front (chainring), and B is the count in the back (cog).  Or, 27x(42/25) = 45.4 gear-inches.

cycling tips






The charts above are the gear ratios with different combinations.

cycling tipsYou also should note that the gear ratio is the same for the 53 x 15 and the 39 x 11.  However, if your wanting to use this gear ratio, you should take note that being in your 39 x 11 gearing will create a severe cross over with the chain, creating more friction and wear.


Knowing what an optimal gear ratio’s for you will take some miles and a little trial and error.  It all depends on your riding style and experience.

cycling tipsMost riders do not run out of gears on the flats but can just about always use another gear when climbing.  The rule of thumb is, if you can’t maintain a cadence of 80 on a long hill of around 6 to 7 percent grade, then you should think about utilizing a bigger cog on the back.

Get the gearing down on your ride and get faster with less pain.cycling tips



24 Jun

Riding after 60: Cycling Tips 10

As athletes and cyclist, its important to learn how you feel at different levels of exercise. You may hear professional cyclist talk about “sensations” to describe how they feel after a stage or a one day race.

Although, we train with power or heart rate or both its important to get a sense of what your actually feeling when at different levels of training and or racing.

When you are in tune with these feelings or sensations, you can get a better handle on how your training is going in terms of training too hard, not enough or just the wrong way. You can also tell if you are coming down with something or if there has been too much stress in your life.

In any case, you will get an idea that something has to change or be looked into more seriously.

If you have been off the bike for a while or even if you would like to start cycling for exercise and your now a “senior citizen”, you might want to perform these 6 functional fitness assessments that you can do at home. These are recommended by the fitness expert Dean Anderson.

Now, these self test are not a substitute for a thorough medical evaluation and clearance for exercise. Make sure you check with your doctor to make sure your ok to start any kind of exercise program.

These six test are age-related performance comparisons and have been adapted from the “Senior fitness Test Manual”, @1999 R.E. Rikli and C.J. Jones.

These test measure functional fitness: strength, power, agility, endurance, balance, and flexibility. Research has demonstrated that a senior’s performance on these assessments is a reliable indicator of his or her risk for having or developing functional limitations that will negatively affect quality of life.

If your scores fall in the “High Risk Zone” or below the average (see table below), starting a program of regular exercise can aid in reducing your risk.

Arm Curls: The purpose of this test is to assess upper body strength needed to perform regular household chores and other daily activities involving lifting and carrying things like groceries and grandchildren, opening containers, and more.

  Description: Complete as many one-arm biceps curls as you can in 30 seconds, holding a hand weight of five pounds (if you’re a woman), or 8 pounds (if you’re a man).





High Risk Zone:
Completing less than 11 curls in 30 seconds with good form

30-Second Chair Stands: The purpose of this test is to assess lower body strength required for daily activities such as walking, climbing stairs, getting in and out of chairs, cars, and the bathtub, and maintaining balance.

  Description: Sit in a standard chair with a firm seat (such as a dining chair), with arms folded across chest and hands on opposite shoulders. Stand up and sit down as many times as possible in 30 seconds, without using hands for support.




High Risk Zone: Less than 8 unassisted stands in 30 seconds

2-Minute Step Test: The purpose of this test is to assess aerobic endurance, which is important for walking, stair climbing, and performing many daily activities for an extended period of time.

  Description: Stand facing a wall, and put a pencil mark or piece of tape on the wall at a height that is halfway between the top of your knee and the top of your hipbone. Begin stepping in place, raising each knee up as high as the wall marker each time. Step for two minutes, and record the number of full steps taken, counting both right and left legs together as one step.






High Risk Zone: Less than 65 full steps in 2 minutes

Chair Sit and Reach Test: The purpose of this test is to assess lower body flexibility, which is important for proper walking gait, balance, and other common movements such as getting in and out of cars.

  Description: Sit with buttocks on front edge of firm chair. Extend one leg straight in front of you, with heel resting on floor. Bend forward at waist, keeping arms straight, reaching hands towards toes. Stretch forward as far as possible without pain. Have a partner measure the distance (in inches) between the tips of your fingers and the tips of your toes.





High Risk Zone: Women with two inches or more between fingers and toes and men with four inches of distance or more

Back Scratch: The purpose of this test is to assess shoulder flexibility, which is important for movements such as brushing hair, putting on clothes over the head, putting on a car seat belt and more.

  Description: With one hand, reach behind your back and slide hand up towards opposite shoulder as far as possible. With opposite hand, reach back over same shoulder and try to come as close as you can to touching the tip of other hand. Have a partner measure the distance between your hands.





High Risk Zone: Women with two inches or more between hands and men with four inches of distance or more

8-Foot Up and Go Test: The purpose of this test is to assess agility and dynamic balance, which is important for tasks requiring quick maneuvering, such as getting off a bus, or getting up from a chair to answer the phone, etc.  

Description: Measure out a distance of 8 feet from the edge of a chair, and put a marker there. Sit in the chair, and time yourself as you stand up, walk to the marker and back, and sit back down.






High Risk Zone: More than 9 seconds to complete this test.

cycling clothing










If you’re scores are in the high risk zone (listed above) or below the averages listed in the chart, it will be very important to do some exercises designed to help you improve the functional abilities associated with that task. And even if your scores are above average now, a regular exercise program (cardio, strength, balance and flexibility training) is the best way to keep them there as you get older.

17 Mar

Things To Consider When Buying A Used Bicycle: Cycling Tips 09

Buying A Used Bicycle: Cycling tips 09

You’ve decided to start riding a bike.  When starting a new sport it’s a good idea to start with used equipment.  You may decide after participating for a while that you don’t want to continue, and spending thousands of dollars would not be cost effective. Purchasing a used bike, in good condition is normally the best way to start.  For the newbie who knows very little about bikes but still considering purchasing one online, from a yard sale, or even from the neighborhood bike shop, here is a break down as to what to look for and what to avoid.

Brand Names: Cycling Tips 09

Cycling TipsThe main advantage of buying a well known brand is that components and parts are much easier to come by. Having said that, check the components and make sure they are one of the top name brands, for example, Shimano. All bike shops should be able to work on these components so, maintenance and repairs will not be a problem. Components or parts that are rare or specialized will mean repair times will be longer than normal. If you are planning any long distance riding or bringing your bike on a trip, parts will be easy to work on and order if necessary.

Check the tires for wear or cracking. This is not a deal breaker, since they are relatively inexpensive and easy to replace. Just keep it in mind when the time comes to make an offer.

The Frame

Cycling TipsAs we pointed out, the components should be made by a reliable company. The maker of the frame, however, might not be as important as the condition of the frame itself. Normally, the paint and rust are nothing to worry about except if certain areas are rusted through. Look for any dents, bends, cracks, or welds on the frame. All these flaws can compromise the integrity of the frame and render it unsafe to ride. If the main triangle (yellow arrows) and rear stays (red arrows) of the frame are good but you notice any of these conditions just on the fork, ask for a considerable discount and replace the fork before you ride it. If you are new to riding, I would suggest avoiding it all together.

cycling tipsCarbon frames can be tricky. Ask if the frame has been repaired and have them show you exactly where on the frame the repair work was performed. Some manufacturers claim they can fix them like new. However, hairline cracks inside the frame cannot be seen. They cannot be detected unless the frame is cut in half, which is obviously counter intuitive. Most carbon frames should be discarded if crashed.


Buying From A Bike Shop

cycling tipsIt may be cheaper buying a used bike from the guy down the street or online, however, buying from the traditional bike shop has a lot going for it as well.  If you have a shop that hopefully knows what they are doing, they can usually properly fit and adjust the bike to you right then and there.  Some of the other advantages are:



* They can evaluate what type of bike is best for you.

* The bike should be tuned and ready to go.

* The possibility that it may come with a warranty.

* Easier to test ride the bike before you purchase.

* The shop can also service the bike, since they know it.

* Selection

Have A Bike Shop Check It Out

cycling tipsIf you do buy online, from the guy down the street, or your new to cycling, ask if you can have a local shop evaluate the bike. Mechanics can not only check for any potential safety concerns but can also let you know if any parts are going to need immediate attention or when you might expect repairs or service down the road.

Hope this helps. Keep safe out there and make sure drivers can see you.



8 Feb

Recovery Plan For Your First Century: Cycling Tips 08

First Century Recovery: Cycling Tips 08                                                      

cycling tipsThere’s plenty of information out there on how to train for your first Century.   They tell you how to train with limited time, how to get ready in 10 weeks or less and what type of workouts to do and when.

Most of these will get you through your first century just fine, but what happens when your done?  The next 24 to 48 hours after completing your event are just as important as the several weeks you spent training for it.

Completing a century, especially your first one, is hard on your system.  I have had a few cyclist tell me how they became ill a few days after completing their first century even though they felt fine immediately afterwards.

cycling tipsFirst things first.  As soon as you finish the event, get a good recovery drink in your system.  Don’t chug it down but sip it down as you walk around a bit and unwind.  I recommend Endurox R4 recovery drink because of the right balance of post protein, carbs and electrolites.  Of course, if you have one you have been using, stick with it.  Main idea is to hydrate, and replenish your system.  

First 1 to 4 hours Post Ride: Cycling Tips 08

The first 1 to 4 hours after the event is when your body will absorb the most nutrients.  During this time, any carbohydrates you eat will be converted into muscle glycogen at 3 times the normal rate.  It’s  been reported that there is a 50% reduced replenished rate after 2 hours with a return to normal replenishment time by 4 hours.  

cycling tipsMost people want to go and celebrate with friends and family afterwards, which is fine.  However, make sure to replenish first as stated above and try to get to bed early.  You might want to take a quick nap before any post ride events.

If possible, get a recovery ride in the next morning.  Make it a short ride,  riding slowly with a higher than normal cadence.  If you ride with others, make sure you do your own pace and distance and do not get caught up with having to keep up with the other riders.  This recovery is for your body not theirs.

A good rule to follow, especially since it was your first century, is to take a day to recover for every hour it took you to complete the event.  Get plenty of rest, eat right and slowly rebuild your miles and intensity.  Sleep time is when muscles repair and rebuild themselves.

Replenish your glycogen stores and hydrate like you did in preparation for the event.

cycling tipsThis is obviously  the time to take care of any post ride aches and pains and seek medical care for any lingering pains to any joints or muscles.

The more of these events you complete the more you will get use to what you should feel like afterwards and be able to read into what your body is telling you.

Part Of The Training Plan: Cycling Tips 08

Make sure you add a recovery component to any century training program.  Use this article as a base line and make adjustments as necessary.

Developing a recovery program for your system will enable you to recover faster, healthier and get you on the road to train for that next event.  

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

Thanks for reading.

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