Monday, 12/29/08 at 3:32 PM
by Mari Holden
by Mari Holden
Indoor Training
On this rainy day as I contemplate an indoor workout, I thought I would share some ideas about indoor training for those of you who haven’t ever needed or wanted to train indoors. It’s not all bad, it’s just different. But, this bad weather can give you an opportunity to work on some fitness that is harder to focus on outdoors.
The easiest piece of equipment to master is the turbo trainer. This is a device that you hook your back wheel into, and then you just get on and start pedaling. There is no balance involved and you can just focus on your workout. I personally have used the trainer much more than rollers, and while I like rollers too, I find that to do a good workout I need to just focus on myself, and not on keeping the bike on the rollers.
If I’m just aiming to get time in on the bike, I usually like to set up in front of the tv and put in a good movie. I will mix up the ride by doing a long warm-up at a high cadence and then do a mix of long intervals. I will stand in a big gear for ten minutes, then I’ll rest, then I’ll do seated ten minute in a big gear seated, then rest, then I will do some one legged drills. I will spend 3minutes pedaling with one leg, switch legs repeat and then rest.. The goal is to keep mixing up the workout to get the time in on the bike. You can also try high cadence for ten minutes. This, combined with watching the movie will really help time pass quickly.
The trainer is also a great way to get specific in your training. The best part about it is that you can focus strictly on the effort, and forget about traffic, stop lights etc. At this time of year, I prefer to do high cadence VO2 efforts. This means that I will do 7x 3minutes as hard as I can at 110-120 rpm. I will take 3 minutes rest in between each. In a perfect world I would do two days in a row of these efforts. I generally like to spend at least 1:20 on the bike, so I will do a good warm up and then a nice long cool down.
Don’t fret about training inside! It’s a great opportunity and can give you a very specific and concentrated form of training. Use it and think about how much tougher you are getting mentally!
Happy training!
Mari
The easiest piece of equipment to master is the turbo trainer. This is a device that you hook your back wheel into, and then you just get on and start pedaling. There is no balance involved and you can just focus on your workout. I personally have used the trainer much more than rollers, and while I like rollers too, I find that to do a good workout I need to just focus on myself, and not on keeping the bike on the rollers.
If I’m just aiming to get time in on the bike, I usually like to set up in front of the tv and put in a good movie. I will mix up the ride by doing a long warm-up at a high cadence and then do a mix of long intervals. I will stand in a big gear for ten minutes, then I’ll rest, then I’ll do seated ten minute in a big gear seated, then rest, then I will do some one legged drills. I will spend 3minutes pedaling with one leg, switch legs repeat and then rest.. The goal is to keep mixing up the workout to get the time in on the bike. You can also try high cadence for ten minutes. This, combined with watching the movie will really help time pass quickly.
The trainer is also a great way to get specific in your training. The best part about it is that you can focus strictly on the effort, and forget about traffic, stop lights etc. At this time of year, I prefer to do high cadence VO2 efforts. This means that I will do 7x 3minutes as hard as I can at 110-120 rpm. I will take 3 minutes rest in between each. In a perfect world I would do two days in a row of these efforts. I generally like to spend at least 1:20 on the bike, so I will do a good warm up and then a nice long cool down.
Don’t fret about training inside! It’s a great opportunity and can give you a very specific and concentrated form of training. Use it and think about how much tougher you are getting mentally!
Happy training!
Mari
Thursday, 12/11/08 at 7:42 PM
by Kelli Poindexter
by Kelli Poindexter
Postpartum Weight Loss Success
This is my final note on my postpartum weight loss. First, let me just say, “I feel great”! To briefly review the goals I set back in January, “I want to lose 35 pounds, four pant sizes, be back in small size shirts, and be fitter than I was before getting pregnant”. Lofty, but doable, I thought nine months ago.
Rylie is now 13 months old. I’m seven pounds away from my pre-pregnancy weight, but I fit in my old clothes now. The pants I purchased a month before I found out I was pregnant are more comfortable than they use to be. My body feels healthier than it did before I got pregnant. I’m definitely fitter and much stronger now. The best part is I don’t jiggle as much as I use to. I’ve lost 38 of the 45 pounds I gained during pregnancy. I’m not worried about those pesky last seven. I know they’ll be gone soon enough.
So, how’d I do it? Exercise and diet. No big secret. No magic bullet. I did make some key lifestyle changes however. Specifically, consistency in my exercise routine was important. I work out with my Baby Boot Camp strength training class three days a week on average and then get in a cardio workout on the bike once or twice a week. In addition, I started running to class instead of walking. I now enjoy running, something I hated before being pregnant. I run about five miles a week now. The other key factor to the weight loss was in my diet. I reduced my portion sizes considerably. This was a challenge and took a little time to accomplish. I also reduced some of my carbohydrate intake, but mostly I changed the carbs I was eating to healthier choices (e.g. brown rice instead of white and multi-grain tortillas instead of white). I’ve also curbed my alcohol consumption.
Now that I’ve lost the weight, I’m not satisfied though. I’ve made some new goals. I have these pair of Levi jeans that I’m determined to get into again! I’m still working off the baby belly. It’s stubborn. Apparently, it takes longer when you have a c-section. It feels really good to have my old body back and improved. Fitness wise, I’ve committed to participate in a triathlon next year. And I will continue to scratch the mountain biking itch I contracted this summer.
M.I.L.F status? Well, you’ll have to ask my husband about that. All I know is that my rear end seems to be a magnet to his hands again. And that makes me smile.
Kelli
Rylie is now 13 months old. I’m seven pounds away from my pre-pregnancy weight, but I fit in my old clothes now. The pants I purchased a month before I found out I was pregnant are more comfortable than they use to be. My body feels healthier than it did before I got pregnant. I’m definitely fitter and much stronger now. The best part is I don’t jiggle as much as I use to. I’ve lost 38 of the 45 pounds I gained during pregnancy. I’m not worried about those pesky last seven. I know they’ll be gone soon enough.
So, how’d I do it? Exercise and diet. No big secret. No magic bullet. I did make some key lifestyle changes however. Specifically, consistency in my exercise routine was important. I work out with my Baby Boot Camp strength training class three days a week on average and then get in a cardio workout on the bike once or twice a week. In addition, I started running to class instead of walking. I now enjoy running, something I hated before being pregnant. I run about five miles a week now. The other key factor to the weight loss was in my diet. I reduced my portion sizes considerably. This was a challenge and took a little time to accomplish. I also reduced some of my carbohydrate intake, but mostly I changed the carbs I was eating to healthier choices (e.g. brown rice instead of white and multi-grain tortillas instead of white). I’ve also curbed my alcohol consumption.
Now that I’ve lost the weight, I’m not satisfied though. I’ve made some new goals. I have these pair of Levi jeans that I’m determined to get into again! I’m still working off the baby belly. It’s stubborn. Apparently, it takes longer when you have a c-section. It feels really good to have my old body back and improved. Fitness wise, I’ve committed to participate in a triathlon next year. And I will continue to scratch the mountain biking itch I contracted this summer.
M.I.L.F status? Well, you’ll have to ask my husband about that. All I know is that my rear end seems to be a magnet to his hands again. And that makes me smile.
Kelli
Thursday, 12/4/08 at 12:41 PM
by Tara Llanes
by Tara Llanes
Go Green!
On the cover of just about any magazine these days the topic is about thinking Green. Well, except People magazine, US, and maybe the ones with the black covers over them. My point is that I think people are finally starting to get it! Starting to recycle, starting to cutback on how long the air-conditioner is on, and maybe even taking quicker showers. Anyone of those things helps decrease the amount of CO2 that would otherwise be floating into the air every single day.
It blows my mind when I think of how patriotic we can be and say how much we love our country and yet so many of us do things each day that harm our planet and I am just as guilty. I didn’t use to recycle, or I’d leave the water on a little too long, and maybe when I needed to go to the store I’d get in the car and drive the 8 blocks it took to get there. But I am proud to say that I do recycle now, I make sure to turn the water off while brushing my teeth, and I will ride/push to the store instead of drive.
So listen up people now’s your chance to do your part! I want to challenge all of you to get out of your cars and onto your bikes. I mean think about it not only are you helping the planet, your saving gas, and you’re getting in some great exercise. Talk about a win, win, win situation. I realize that most of you that come to the giant for women website already own a bike and ride, but besides you’re weekend of fun are you utilizing your bike to the fullest? Have you thought about taking your family out on a bike ride after work and cruising to the local grocery store? Or better yet have you thought about riding to work? I know…I know it’s a pain in the butt to have to think about which streets you would take and making sure you had everything you need for work and then what if it rained? Okay, well I’m here to say enough excuses! Here are some solutions for all those excuses:
1. Knowing what streets to take: You will need to plan a route that is both quick and safe. I would suggest trying out your route the weekend before to see how long it will take you to get there. You should take note of any road construction and also I would pay attention to scenery. I mean you want it to be an enjoyable experience. If going out of your way one street because it’s lined with trees instead of strip malls I say do it!
2. Definitely make sure of the facilities at your work and if they’ve got a shower. If not no biggie you can still wash up just fine. Here are the basic essentials you will need for your quickie wash up. A towel, washcloth, a bar of soap, lotion, and some perfume/cologne. However if you do have a real shower then I would add shampoo, conditioner, and a hair dryer.
3. Take about 30 minutes over the weekend and plan what you might be wearing to work that week. Once you’ve got that down throw a bag together with the clothes you’ll need for the next day and you’re good to go.
4. Always plan for a rainy day. Make sure to keep a rain jacket with reflectors in your bag. Reflectors might sound corny, but trust me it’s not when a car can clearly see you on the side of the road.
Here is a little something to think about if you’re teetering on the idea of riding to work. If everyone who lives within 5 miles of their workplace left their car at home just one day a week and cycled to work, nearly 5 million tons of global warming pollution would be saved every year — like taking about a million cars off the road. Can you believe that! All it takes is one step at a time. Try a 20-30 minute bike ride with your family. Then maybe try riding to the organic grocery store that is about a mile further than your regular store. Then go for the once a week to work bicycle commute and before you know it you’ll be riding two and three times a week all while losing weight and saving a ton of money on gas. You see it’s just a win, win, win situation and who doesn’t like to win?! If you are interested in other ways to help save our planet please check out some of these websites for more information.
http://www.worldwidelife.org
http://www.stopglobalwarming.org
http://www.seql.org/100ways.cfm - 100 ways to save the environment
http://www.ecohousefootprint.com - Just in case you’re looking to do really make an impact.
Go Green!
Tara
Never Give Up!
It blows my mind when I think of how patriotic we can be and say how much we love our country and yet so many of us do things each day that harm our planet and I am just as guilty. I didn’t use to recycle, or I’d leave the water on a little too long, and maybe when I needed to go to the store I’d get in the car and drive the 8 blocks it took to get there. But I am proud to say that I do recycle now, I make sure to turn the water off while brushing my teeth, and I will ride/push to the store instead of drive.
So listen up people now’s your chance to do your part! I want to challenge all of you to get out of your cars and onto your bikes. I mean think about it not only are you helping the planet, your saving gas, and you’re getting in some great exercise. Talk about a win, win, win situation. I realize that most of you that come to the giant for women website already own a bike and ride, but besides you’re weekend of fun are you utilizing your bike to the fullest? Have you thought about taking your family out on a bike ride after work and cruising to the local grocery store? Or better yet have you thought about riding to work? I know…I know it’s a pain in the butt to have to think about which streets you would take and making sure you had everything you need for work and then what if it rained? Okay, well I’m here to say enough excuses! Here are some solutions for all those excuses:
1. Knowing what streets to take: You will need to plan a route that is both quick and safe. I would suggest trying out your route the weekend before to see how long it will take you to get there. You should take note of any road construction and also I would pay attention to scenery. I mean you want it to be an enjoyable experience. If going out of your way one street because it’s lined with trees instead of strip malls I say do it!
2. Definitely make sure of the facilities at your work and if they’ve got a shower. If not no biggie you can still wash up just fine. Here are the basic essentials you will need for your quickie wash up. A towel, washcloth, a bar of soap, lotion, and some perfume/cologne. However if you do have a real shower then I would add shampoo, conditioner, and a hair dryer.
3. Take about 30 minutes over the weekend and plan what you might be wearing to work that week. Once you’ve got that down throw a bag together with the clothes you’ll need for the next day and you’re good to go.
4. Always plan for a rainy day. Make sure to keep a rain jacket with reflectors in your bag. Reflectors might sound corny, but trust me it’s not when a car can clearly see you on the side of the road.
Here is a little something to think about if you’re teetering on the idea of riding to work. If everyone who lives within 5 miles of their workplace left their car at home just one day a week and cycled to work, nearly 5 million tons of global warming pollution would be saved every year — like taking about a million cars off the road. Can you believe that! All it takes is one step at a time. Try a 20-30 minute bike ride with your family. Then maybe try riding to the organic grocery store that is about a mile further than your regular store. Then go for the once a week to work bicycle commute and before you know it you’ll be riding two and three times a week all while losing weight and saving a ton of money on gas. You see it’s just a win, win, win situation and who doesn’t like to win?! If you are interested in other ways to help save our planet please check out some of these websites for more information.
http://www.worldwidelife.org
http://www.stopglobalwarming.org
http://www.seql.org/100ways.cfm - 100 ways to save the environment
http://www.ecohousefootprint.com - Just in case you’re looking to do really make an impact.
Go Green!
Tara
Never Give Up!
Monday, 11/24/08 at 12:12 PM
by Jenny Skorcz
by Jenny Skorcz
The Time to Make the Memories is Now...
Arriving at the junction of the Gashouse Gulch and Baldy trails, I rejoin the group of eight women I have been riding with this glorious Sunday morning in the Buffalo Creek Recreation Area. We have been out here for over two hours climbing, cornering and descending through the Pike National Forest. At times we pedal through a thick ancient forest under a canopy of mature pine trees, the earth blanketed by a dense coat of dry needles and decaying deadfall. Eight years ago, a vast section of this land burned to the ground during the Haymen fire. These trails carve across the land through hillsides exposed by the fire which are just now beginning to show signs of new life: blue-green spikes of Gamma grass, ivory Yarrow, slender red trumpets of penstemon, the pale purple flowers that are wild geranium, curl-leaf mahogany, currant, and tiny sprigs of baby pine trees. The beauty, although altered by the death of the old forest, has not been lost.
The gals are all chatting, making use of still time to get to know one another a little bit. Each of us knows at least one other and some of us were strangers until a few hours ago. I perform a silent equation in my head and compute the median age of the group is 44 years. The oldest woman has children now grown and starting their own families and the youngest has a 3-year old son who is at home with dad today so mom could ride with “the girls”. Some of the women race occasionally and all of us ride for the pleasure mountain biking can bring us. Every group of men we pass (we have yet to pass another group of all women) asks us if we race. We ride at a fairly strong pace and everyone looks super comfortable on their bike. I suppose when another rider witnesses strength in a group, a level of expertise typically associated with racing comes to mind. The reality is we are a collective of people, a temporary tribe, who share the same skills, have been riding for similar lengths of time, and who love it to the point of embracing cycling as an element integral to the quality of our existence.
A few of us sit on the ground and stretch. Two men from another group join us in the shade. One of the men is obviously fatigued. “I have to make time to ride during the week. This weekend warrior *#@~ is killing me.” We smile politely but say nothing in return. Every woman in our group has a career or runs a business or has a family; we all face the challenge of establishing a hierarchy of priorities. I think about what this man has said, about “making time” and I realize that we do not make time. Rather, time is a word that describes the flow of life. In every moment something is born, grows, peaks, fades, and dies. The cycle is always moving, never ending. In the eight years since the fire destroyed the old forest, I have been married, divorced, single, and am now deeply involved in a wonderful relationship with a terrific man. The married me died, the divorced and single versions of me were born, lived, and died, and now the newborn me is beginning to grow. In eight human years a person can go from college to job to married to parent. In geologic time, eights years is barely enough time for a pine seedling to be born and grow eight inches!
The man on the trail recognizes in his own way that time is always on the move. I think what he recognizes that he needs to prioritize his life so he can dedicate time to the things he loves and that nourish his body, mind, and heart. He knows what cycling can do for him. In a way, he is experiencing regret because he is out of shape, and he is out of shape because he is filling his time with things that take him further away from fitness and wellness. He knows he cannot reclaim the time that has passed.
We have all experienced this, I think. When I was asked to join this ride a couple days ago, my first thought was “I’m too busy. I have things I could be doing at home”. Fortunately, my good man reminded me that nothing could be more important than time spent with the girls riding our mountain bikes. Why didn’t I think of that? It took ten seconds to recognize that chores and shopping can wait – my health and happiness are more important than a clean bathroom and a stocked fridge. When death comes, I’d like to share my final breaths with the memory of forests and trails, flowers and sunshine, feeling the bike flow lightly over the earth with the sounds of friend’s whoops and laughter filling my ears. The time to make the memories is now.
Jenny
The gals are all chatting, making use of still time to get to know one another a little bit. Each of us knows at least one other and some of us were strangers until a few hours ago. I perform a silent equation in my head and compute the median age of the group is 44 years. The oldest woman has children now grown and starting their own families and the youngest has a 3-year old son who is at home with dad today so mom could ride with “the girls”. Some of the women race occasionally and all of us ride for the pleasure mountain biking can bring us. Every group of men we pass (we have yet to pass another group of all women) asks us if we race. We ride at a fairly strong pace and everyone looks super comfortable on their bike. I suppose when another rider witnesses strength in a group, a level of expertise typically associated with racing comes to mind. The reality is we are a collective of people, a temporary tribe, who share the same skills, have been riding for similar lengths of time, and who love it to the point of embracing cycling as an element integral to the quality of our existence.
A few of us sit on the ground and stretch. Two men from another group join us in the shade. One of the men is obviously fatigued. “I have to make time to ride during the week. This weekend warrior *#@~ is killing me.” We smile politely but say nothing in return. Every woman in our group has a career or runs a business or has a family; we all face the challenge of establishing a hierarchy of priorities. I think about what this man has said, about “making time” and I realize that we do not make time. Rather, time is a word that describes the flow of life. In every moment something is born, grows, peaks, fades, and dies. The cycle is always moving, never ending. In the eight years since the fire destroyed the old forest, I have been married, divorced, single, and am now deeply involved in a wonderful relationship with a terrific man. The married me died, the divorced and single versions of me were born, lived, and died, and now the newborn me is beginning to grow. In eight human years a person can go from college to job to married to parent. In geologic time, eights years is barely enough time for a pine seedling to be born and grow eight inches!
The man on the trail recognizes in his own way that time is always on the move. I think what he recognizes that he needs to prioritize his life so he can dedicate time to the things he loves and that nourish his body, mind, and heart. He knows what cycling can do for him. In a way, he is experiencing regret because he is out of shape, and he is out of shape because he is filling his time with things that take him further away from fitness and wellness. He knows he cannot reclaim the time that has passed.
We have all experienced this, I think. When I was asked to join this ride a couple days ago, my first thought was “I’m too busy. I have things I could be doing at home”. Fortunately, my good man reminded me that nothing could be more important than time spent with the girls riding our mountain bikes. Why didn’t I think of that? It took ten seconds to recognize that chores and shopping can wait – my health and happiness are more important than a clean bathroom and a stocked fridge. When death comes, I’d like to share my final breaths with the memory of forests and trails, flowers and sunshine, feeling the bike flow lightly over the earth with the sounds of friend’s whoops and laughter filling my ears. The time to make the memories is now.
Jenny
Friday, 10/31/08 at 4:15 PM
by Sara Jarrell
by Sara Jarrell
Cyclocross 101
It is autumn which means my favorite time of the year is here. I love the fall, for all its beautiful colors, more moderate temperatures and the occasional brisk morning. I also love this time of year because it is the season of bike racing that I lust after all year long – cyclocross. Yes, the crazy race where you get off and on your bike, hop over barriers and run up super muddy hills. In this series of blogs I am not only going to go over some cyclocross basics but I am going to try my hardest to convince you to give it a try.
When most people think of cyclocross they thing of skinny tire mud slinging yahoos you think it is fun to go as hard as they can for 30 to 60 minutes at a time. It is true; I would fancy the lot as such, including myself of course. In more common terms it is a cross between road and mountain biking and is often likened to a criterium in the mud with barriers. Sound like fun yet? Being a Libra I strive to find the balance in things and cyclocross is just that, the playground where roadies and mountain bikers collide. Where bike handling skills, endurance, power, and speed all come into play.
When I was about 12 or 13 my older brother enlisted in the Marine Corp. I remember looking forward to visiting him on base and getting a chance to run through the obstacle courses, I just could not get enough. Well as an adult I am still fascinated with obstacle courses and doing them as fast as I can (enter cyclocross). A cyclocross course is usually around a mile or two long and a mix of pavement, mud, gravel, sand, and barriers ranging from 14-18 inches in height. The barriers can be solo or placed a little more than a bikes length apart in groups of two to four.
Races are timed, the length of time you race depends on the category you are racing. For example cat C women are usually cat four road races with an occasional cat three newbie or a beginner mountain biker with an occasional sport newbie. The cat C women race for 30 to 45 minutes usually depending on the race promoter’s decision. If you are unsure of which category to race ask your local bike shop for advice or get involved with your local riding club, someone there should be able to help you out. If you do end up racing in a category that is above or below your level you will know after your first race.
An important tool in being successful in your cyclocross endeavors is having a bike that is suited for the conditions you will encounter. There are bikes that are categorized as cyclccross bikes; the Giant TCX is an example. Most cyclocross bikes look very similar to road bikes with drop bars, and a more narrow appearance. Where cyclocross bikes differ from road bikes is in the braking systems most commonly used, the size and tread of tires used, and the gearing. Cyclocross bikes generally come equipped with cantilever brakes, or v brakes (linear pull) similar to some mountain and hybrid bikes on the market today. These types of brakes are used because they allow clearance for a larger tire, they don’t clog with mud as easily, and they tend to have better stopping power. The size of the tire on a cross bike tends to be wider than a typical road tire, usually ranging from 700 x 28 to 34c. Tires come in a variety of tread patterns chose the one that best suits the terrain you will be riding on. Gearing of cross bikes tends to be a double or single chain ring in front and a cassette of the mountain or road variety is fine. A double chain ring set up usually consists of a larger ring of 48 or 46 teeth and a smaller ring of 38 or 36 teeth, although other combinations abound. A single ring set up has more to do with what you feel comfortable with and the type of terrain you are riding, 39 and 42 tooth rings are popular. If this sounds fun but you are not quite ready to go out and invest in a cross bike you can race on your mountain bike as long as there are no handlebar extensions pointing forward of the handlebars. Now I encourage you to digest this information, go check out some cross bikes at your local bike shop and see if you can find a local cross club or clinic and sign up. And of course stay tuned for the next blog in the series covering tips for dismounting, mounting, and carrying the bike.
Keep the rubber side down!
Sara
When most people think of cyclocross they thing of skinny tire mud slinging yahoos you think it is fun to go as hard as they can for 30 to 60 minutes at a time. It is true; I would fancy the lot as such, including myself of course. In more common terms it is a cross between road and mountain biking and is often likened to a criterium in the mud with barriers. Sound like fun yet? Being a Libra I strive to find the balance in things and cyclocross is just that, the playground where roadies and mountain bikers collide. Where bike handling skills, endurance, power, and speed all come into play.
When I was about 12 or 13 my older brother enlisted in the Marine Corp. I remember looking forward to visiting him on base and getting a chance to run through the obstacle courses, I just could not get enough. Well as an adult I am still fascinated with obstacle courses and doing them as fast as I can (enter cyclocross). A cyclocross course is usually around a mile or two long and a mix of pavement, mud, gravel, sand, and barriers ranging from 14-18 inches in height. The barriers can be solo or placed a little more than a bikes length apart in groups of two to four.
Races are timed, the length of time you race depends on the category you are racing. For example cat C women are usually cat four road races with an occasional cat three newbie or a beginner mountain biker with an occasional sport newbie. The cat C women race for 30 to 45 minutes usually depending on the race promoter’s decision. If you are unsure of which category to race ask your local bike shop for advice or get involved with your local riding club, someone there should be able to help you out. If you do end up racing in a category that is above or below your level you will know after your first race.
An important tool in being successful in your cyclocross endeavors is having a bike that is suited for the conditions you will encounter. There are bikes that are categorized as cyclccross bikes; the Giant TCX is an example. Most cyclocross bikes look very similar to road bikes with drop bars, and a more narrow appearance. Where cyclocross bikes differ from road bikes is in the braking systems most commonly used, the size and tread of tires used, and the gearing. Cyclocross bikes generally come equipped with cantilever brakes, or v brakes (linear pull) similar to some mountain and hybrid bikes on the market today. These types of brakes are used because they allow clearance for a larger tire, they don’t clog with mud as easily, and they tend to have better stopping power. The size of the tire on a cross bike tends to be wider than a typical road tire, usually ranging from 700 x 28 to 34c. Tires come in a variety of tread patterns chose the one that best suits the terrain you will be riding on. Gearing of cross bikes tends to be a double or single chain ring in front and a cassette of the mountain or road variety is fine. A double chain ring set up usually consists of a larger ring of 48 or 46 teeth and a smaller ring of 38 or 36 teeth, although other combinations abound. A single ring set up has more to do with what you feel comfortable with and the type of terrain you are riding, 39 and 42 tooth rings are popular. If this sounds fun but you are not quite ready to go out and invest in a cross bike you can race on your mountain bike as long as there are no handlebar extensions pointing forward of the handlebars. Now I encourage you to digest this information, go check out some cross bikes at your local bike shop and see if you can find a local cross club or clinic and sign up. And of course stay tuned for the next blog in the series covering tips for dismounting, mounting, and carrying the bike.
Keep the rubber side down!
Sara
Friday, 10/10/08 at 1:40 PM
by Mari Holden
by Mari Holden
Hershey's Tour de Pink, 5th annual ride for breast cancer
This past week The Giant for Women crew and I went to the East Coast to take part in the 5th annual Tour de Pink. It was my third time riding the event, and Giant supported us in an amazing way.
I have had some great sponsors in my time, but Giant has always been so good to me. I was truly proud of the support Giant for Women gave to this event. As most of you know, this is Breast Cancer Awareness month. The Tour de Pink is a fundraiser for the YSC (Young Survival Coalition). This is a special group that helps young women who are diagnosed with breast cancer. They help women through all phases of their treatment and recovery. It’s an amazing group, and I believe in the strength that they all share with each other.
This year Giant for Women really stepped up their support and it was spearheaded by Tiffany Brown, our fearless leader. She managed to get Giant to make a special bike for the event, and also got our awesome mechanic Rich to the event too. It was such a presence. We had our truck, and a fleet of demo bikes for anyone to try out. We gave away several bikes in raffles, and also all kinds of gift certificates.
I do a lot of fundraising rides, and this ride had its racing contingent up front as usual. But, I have never seen a ride where on the last day there was basically no racing in the front. Everyone spread out and really socialized. We got to meet people and hear why they were involved. One of our Giant for Women council members Sarah, had her sister join us. I loved that idea, and I have already asked my sister to join me next year. The event is just such a great opportunity to reconnect.
On Sunday, I spent a lot of time riding with Michelle who is a Giant employee extraordinaire and is also undergoing therapy for breast cancer. I couldn’t believe that she was out there. It drove home the importance of the YSC for me in a way that I hadn’t connected with in the same way before. Seeing people’s inner strength in a fight with a disease puts everything in perspective. We ride for camaraderie, we ride for strength, but most importantly we ride to support each other. I was glad to have been a part of it, and the inspiration will pull me through until our next gathering.
On the technical side of things…. I did see a lot of people who could have benefited from being professionally set up on their bikes. If you plan to do a tour, make sure that you have someone look at your position, and also make sure that they make sure your equipment is in good working order. It will make your ride so much more comfortable, and yes, it will even make your butt less sore
Best,
Mari
I have had some great sponsors in my time, but Giant has always been so good to me. I was truly proud of the support Giant for Women gave to this event. As most of you know, this is Breast Cancer Awareness month. The Tour de Pink is a fundraiser for the YSC (Young Survival Coalition). This is a special group that helps young women who are diagnosed with breast cancer. They help women through all phases of their treatment and recovery. It’s an amazing group, and I believe in the strength that they all share with each other.
This year Giant for Women really stepped up their support and it was spearheaded by Tiffany Brown, our fearless leader. She managed to get Giant to make a special bike for the event, and also got our awesome mechanic Rich to the event too. It was such a presence. We had our truck, and a fleet of demo bikes for anyone to try out. We gave away several bikes in raffles, and also all kinds of gift certificates.
I do a lot of fundraising rides, and this ride had its racing contingent up front as usual. But, I have never seen a ride where on the last day there was basically no racing in the front. Everyone spread out and really socialized. We got to meet people and hear why they were involved. One of our Giant for Women council members Sarah, had her sister join us. I loved that idea, and I have already asked my sister to join me next year. The event is just such a great opportunity to reconnect.
On Sunday, I spent a lot of time riding with Michelle who is a Giant employee extraordinaire and is also undergoing therapy for breast cancer. I couldn’t believe that she was out there. It drove home the importance of the YSC for me in a way that I hadn’t connected with in the same way before. Seeing people’s inner strength in a fight with a disease puts everything in perspective. We ride for camaraderie, we ride for strength, but most importantly we ride to support each other. I was glad to have been a part of it, and the inspiration will pull me through until our next gathering.
On the technical side of things…. I did see a lot of people who could have benefited from being professionally set up on their bikes. If you plan to do a tour, make sure that you have someone look at your position, and also make sure that they make sure your equipment is in good working order. It will make your ride so much more comfortable, and yes, it will even make your butt less sore
Best,
Mari
Sunday, 9/14/08 at 9:56 PM
by Kelli Poindexter
by Kelli Poindexter
Adventures in the Baby's Bike Trailer
There are lots of new mom challenges out there. I’ve spent the last two months getting my daughter Rylie in the bike trailer. In a word, patience is the key.
I was very excited to get my new Giant FCR 1w this past February. I had illusions of riding miles and miles with my daughter in tow, so I had my bike built along with a brand spankin’ new bike trailer. Rylie was then 8 months old. We strolled on down to the bike shop to pick up our new wheels. Well, we didn’t just pick it right up and off we went. It took a little bit of time to get the trailer set up. We needed a different set up than the standard one and then I needed a few minutes to fit Rylie’s helmet to her head. The bike shop was a bit busy when we got there. We rolled out and Rylie was starting to get fussy. We live about 10 blocks from the bike shop. The longest 10 blocks I’ve rode in five years of living here. By the time we got to the end of the first block, she was not happy. I looked back and she seemed okay. I rode a couple more blocks. When we reached the light, she was really upset, so I pulled over, took her out and held her for a few minutes and she calmed down. She wasn’t hurt, just uncomfortable and maybe a little unsure of the bouncing. I put her back in the trailer and hurried home. Rylie was far from thrilled and took a little while to calm down after those initial 10 blocks. This first ride was traumatic for her. Clearly, I was a bit over zealous in getting the trailer so soon, and Rylie was not quite ready for the ride.
I went back to my original plan of waiting until she was 9 months old. During next month, I developed a new plan to get her ready for the trailer. We already walked all over town in the stroller. I decided I would start running and do a bit of off road strolling. This way she would get use to a bouncier ride. The other problem was the helmet always hitting the back of the seat and falling in her face. My Rylie is a cute little peewee, so she was just too scrunched up in the seat on that first ride. I needed to get her set up in the trailer so she could sit more upright and not have the helmet keep slipping in her face. Also, to get her familiar with the helmet, I kept it with her other toys and had her try it on once in while.
When she hit nine months old, we tried out the trailer again. For our second ride, we set small goals. We went the same distance, but got her more comfortable by using blankets to prop her up. I also tossed in a couple of her toys. She was a little upset initially, but settled down. The helmet still seemed to be an obstacle and kept slipping in her face. We rode to lunch and on the way back she fell asleep.
Two weeks later we set out for our third ride. This time we went about five miles round trip. I set out for a local park that had baby swings, which Rylie loves.
This time I propped her up even more so her bootie sat comfortably at the edge of the seat, a blanket under her feet, and another on the side in case she fell asleep again she would have something to prop up her head. When you use blankets to make a child more comfortable you must be sure that all safety straps still connect properly. I still included her favorite toys, and some juice. Also, I left the cover to the trailer open so she can see everything better. She is exposed to more sun this way, so I’m sure to lube her up with lots of sun screen. Too help with a better helmet fit and increase comfort, I have Rylie wear a light sweatshirt and I pull the hood up before putting her helmet on. You can also use a hat, but the sweatshirt has worked better for us so far.
A quick note on routes; I try to ride on bike trails and roads with bike lanes. It’s important to be aware of the extra width of the trailer when you ride. Also, plan your route as much as possible a head of time.
Our next ride was a test in running errands. The key here is to not have too many stops. We planned two stops. We mailed a letter and picked up a few groceries. For this ride, I was able to dial in the position of the blankets and the helmet fit. Trailer rides seem to go most successfully with a few stops/breaks. It’s nice when we have a destination that holds Rylie’s interest. She didn’t have a single protest on this fourth ride and again fell asleep on the way home. It’s great when she falls asleep and I can extend my ride a little bit longer.
Up next, my goal is to ride around the whole island, about a 10 mile ride. One final note, wear your helmet when you ride with your child, not only is it much safer, but your also a good example and it helps to get them to wear their helmet.
So in summary, to get your child/baby happy in the bike trailer, don’t start too early. Practice in your stroller on bumpier terrain. Get their fit in the trailer as comfortable as possible by using blankets to prop them up and prevent the helmet from slipping into their face. Also, use a hood or hat to make the helmet fit better and more comfortably. Set short goals initially and slowly get them warmed up to your dream of long distance riding. Be sure to bring toys and something to keep them hydrated, in addition to sunscreen. Most of all have patience and fun with your child. It doesn’t have to be a fight.
Final note, don’t give up your passion for cycling because you have a baby. Sell them on your passion and you’ll always have a riding buddy.
Kelli
I was very excited to get my new Giant FCR 1w this past February. I had illusions of riding miles and miles with my daughter in tow, so I had my bike built along with a brand spankin’ new bike trailer. Rylie was then 8 months old. We strolled on down to the bike shop to pick up our new wheels. Well, we didn’t just pick it right up and off we went. It took a little bit of time to get the trailer set up. We needed a different set up than the standard one and then I needed a few minutes to fit Rylie’s helmet to her head. The bike shop was a bit busy when we got there. We rolled out and Rylie was starting to get fussy. We live about 10 blocks from the bike shop. The longest 10 blocks I’ve rode in five years of living here. By the time we got to the end of the first block, she was not happy. I looked back and she seemed okay. I rode a couple more blocks. When we reached the light, she was really upset, so I pulled over, took her out and held her for a few minutes and she calmed down. She wasn’t hurt, just uncomfortable and maybe a little unsure of the bouncing. I put her back in the trailer and hurried home. Rylie was far from thrilled and took a little while to calm down after those initial 10 blocks. This first ride was traumatic for her. Clearly, I was a bit over zealous in getting the trailer so soon, and Rylie was not quite ready for the ride.
I went back to my original plan of waiting until she was 9 months old. During next month, I developed a new plan to get her ready for the trailer. We already walked all over town in the stroller. I decided I would start running and do a bit of off road strolling. This way she would get use to a bouncier ride. The other problem was the helmet always hitting the back of the seat and falling in her face. My Rylie is a cute little peewee, so she was just too scrunched up in the seat on that first ride. I needed to get her set up in the trailer so she could sit more upright and not have the helmet keep slipping in her face. Also, to get her familiar with the helmet, I kept it with her other toys and had her try it on once in while.
When she hit nine months old, we tried out the trailer again. For our second ride, we set small goals. We went the same distance, but got her more comfortable by using blankets to prop her up. I also tossed in a couple of her toys. She was a little upset initially, but settled down. The helmet still seemed to be an obstacle and kept slipping in her face. We rode to lunch and on the way back she fell asleep.
Two weeks later we set out for our third ride. This time we went about five miles round trip. I set out for a local park that had baby swings, which Rylie loves.
This time I propped her up even more so her bootie sat comfortably at the edge of the seat, a blanket under her feet, and another on the side in case she fell asleep again she would have something to prop up her head. When you use blankets to make a child more comfortable you must be sure that all safety straps still connect properly. I still included her favorite toys, and some juice. Also, I left the cover to the trailer open so she can see everything better. She is exposed to more sun this way, so I’m sure to lube her up with lots of sun screen. Too help with a better helmet fit and increase comfort, I have Rylie wear a light sweatshirt and I pull the hood up before putting her helmet on. You can also use a hat, but the sweatshirt has worked better for us so far.
A quick note on routes; I try to ride on bike trails and roads with bike lanes. It’s important to be aware of the extra width of the trailer when you ride. Also, plan your route as much as possible a head of time.
Our next ride was a test in running errands. The key here is to not have too many stops. We planned two stops. We mailed a letter and picked up a few groceries. For this ride, I was able to dial in the position of the blankets and the helmet fit. Trailer rides seem to go most successfully with a few stops/breaks. It’s nice when we have a destination that holds Rylie’s interest. She didn’t have a single protest on this fourth ride and again fell asleep on the way home. It’s great when she falls asleep and I can extend my ride a little bit longer.
Up next, my goal is to ride around the whole island, about a 10 mile ride. One final note, wear your helmet when you ride with your child, not only is it much safer, but your also a good example and it helps to get them to wear their helmet.
So in summary, to get your child/baby happy in the bike trailer, don’t start too early. Practice in your stroller on bumpier terrain. Get their fit in the trailer as comfortable as possible by using blankets to prop them up and prevent the helmet from slipping into their face. Also, use a hood or hat to make the helmet fit better and more comfortably. Set short goals initially and slowly get them warmed up to your dream of long distance riding. Be sure to bring toys and something to keep them hydrated, in addition to sunscreen. Most of all have patience and fun with your child. It doesn’t have to be a fight.
Final note, don’t give up your passion for cycling because you have a baby. Sell them on your passion and you’ll always have a riding buddy.
Kelli
Thursday, 9/4/08 at 5:35 PM
by Tara Llanes
by Tara Llanes
To Clip or Not to Clip...
In the world of mountain biking you’ve got plenty of choices. You’ve got hard tail bikes, front suspension bikes, and full suspension. You’ve got 1.75 tires, knobby 2.2 tires, and full on downhill 2.5-inch tires. And then you’ve got clipless pedals, flats, or clip pedals. Sometimes it seems like there are too many choices!
When I first started racing my choice of pedal was the flat pedal otherwise known as the BMX pedal. We mainly used flat pedals for slalom type racing, but since both the shoes and pedals have improved so much a lot of riders use them for downhilling as well. Flat pedals generally have a square or rectangular cage and differ in sharpness. They used to be really pointy and sharp so that your foot wouldn’t slip off, but through the years they have changed into more of a flat pedal with multiple little pins.
The shoes have changed as well. We all used to wear waffle soled Vans and the sharp cages would fit nicely into the diamond shape soles of the shoes. Throughout the years shoe companies have also worked with the different types of rubber compounds and have come up with a super gummy compound that seems to mesh better with a pedal with small pins. One company in particular is Five Ten. They are actually a company known for making rock climbing shoes, but broke into the bike business some years ago and made a very sought after flat pedal racing shoe. I’ve heard from some of the top racers on the World Cup circuit that using that combo is as good or better than clipping in.
When I came from BMX and got into mountain biking most of the riders were using clipless pedals. Now the name clipless doesn’t make a whole lot of sense at first because you figure you are actually clipping into something so it should be called a clip pedal, right? Wrong. When people first started racing and way before you could actually use SPDs and become attached to your pedal there were clips. Clips look sort of like a basket for your feet. They were attached to the pedal and you would slide your toe into them and they were meant to keep your feet on your pedal. The advantage was to keep your foot in over bumpy terrain or while climbing. It just secured your foot a bit more, but you could still get it out in case of an emergency. They looked a bit goofy though and sometimes if you took your foot out you couldn’t get it back in and the clip would then get caught underneath your pedal and drag on the ground. Not the smartest invention, but if you’re riding around in the city they work just fine.
Shimano invented the clipless otherwise known as the SPD pedal in 1988 and it has since been one of, if not the best, mountain bike invention to date. SPD stands for Shimano Pedaling Dynamics. The SPD has transformed into a very lightweight and sleek way to actually clip into your pedal so that you can use both the upward and downward strokes to your full advantage. Shimano has also perfected their SPD shoe so that it too is very lightweight, sleek in design, and ultimately molded to your foot.
Since my very first days of racing I have tried all three and I now use my SPDs for every type of riding/racing. Cross-country, downhill, slalom, and even BMX. I would encourage you to try each and everyone and see what works best for you!
Happy Trails!
tara
When I first started racing my choice of pedal was the flat pedal otherwise known as the BMX pedal. We mainly used flat pedals for slalom type racing, but since both the shoes and pedals have improved so much a lot of riders use them for downhilling as well. Flat pedals generally have a square or rectangular cage and differ in sharpness. They used to be really pointy and sharp so that your foot wouldn’t slip off, but through the years they have changed into more of a flat pedal with multiple little pins.
The shoes have changed as well. We all used to wear waffle soled Vans and the sharp cages would fit nicely into the diamond shape soles of the shoes. Throughout the years shoe companies have also worked with the different types of rubber compounds and have come up with a super gummy compound that seems to mesh better with a pedal with small pins. One company in particular is Five Ten. They are actually a company known for making rock climbing shoes, but broke into the bike business some years ago and made a very sought after flat pedal racing shoe. I’ve heard from some of the top racers on the World Cup circuit that using that combo is as good or better than clipping in.
When I came from BMX and got into mountain biking most of the riders were using clipless pedals. Now the name clipless doesn’t make a whole lot of sense at first because you figure you are actually clipping into something so it should be called a clip pedal, right? Wrong. When people first started racing and way before you could actually use SPDs and become attached to your pedal there were clips. Clips look sort of like a basket for your feet. They were attached to the pedal and you would slide your toe into them and they were meant to keep your feet on your pedal. The advantage was to keep your foot in over bumpy terrain or while climbing. It just secured your foot a bit more, but you could still get it out in case of an emergency. They looked a bit goofy though and sometimes if you took your foot out you couldn’t get it back in and the clip would then get caught underneath your pedal and drag on the ground. Not the smartest invention, but if you’re riding around in the city they work just fine.
Shimano invented the clipless otherwise known as the SPD pedal in 1988 and it has since been one of, if not the best, mountain bike invention to date. SPD stands for Shimano Pedaling Dynamics. The SPD has transformed into a very lightweight and sleek way to actually clip into your pedal so that you can use both the upward and downward strokes to your full advantage. Shimano has also perfected their SPD shoe so that it too is very lightweight, sleek in design, and ultimately molded to your foot.
Since my very first days of racing I have tried all three and I now use my SPDs for every type of riding/racing. Cross-country, downhill, slalom, and even BMX. I would encourage you to try each and everyone and see what works best for you!
Happy Trails!
tara
Tuesday, 8/19/08 at 4:41 PM
by Mari Holden
by Mari Holden
Cycling Shoe Fit
Cycling shoes and pedals can really affect your performance. When you purchase a cycling shoe and clipless pedal, you are taking a huge step to improving your efficiency and comfort while riding.
When I look for a road shoe, I look for a super stiff sole. I don’t want there to be any loss of power transfer to the pedal. When you ride in a tennis shoe, or any shoe that flexes, you are losing power. There all are different types of cycling shoes, and some have more flex than others. I would consider your goals in cycling, and then go with the most stiffness you can handle in order to accomplish your goals.
Road shoes generally have a slippery bottom on them, and there are covers that you can put over your cleats for walking around. With mountain bike shoes, they typically have more tread, and you will be able to walk around in them. The difference is that the road shoes will be stiffer, and they will generally be much lighter.
When trying on the shoe, you want it to be snug but not tight. You need to make sure that when you are standing on your bike you will not have your heel slipping out of the shoe. Most shoes have some sort of locking system where you can tighten by straps or a ratchet type system. Try out the different types and see what style feels most comfortable for you. They all work well, so see what kind feels most intuitive.
There is a huge price range of cycling shoes, and there are definitely some that have all the bells and whistles. The most important thing to remember is that any cycling shoe will be a huge improvement to a tennis shoe. Try out a few pairs and make sure that you are comfortable. Consider your socks, if you can handle your feet swelling a bit in the heat, and finally remember your goals. If you are going to be riding a lot of tours buy road shoes. If you are mainly going to mountain bike buy a more rugged mountain bike shoe. Consider a hybrid kind of shoe if you are going to be biking for transportation and will ride on the road but walk a lot.
Enjoy!
When I look for a road shoe, I look for a super stiff sole. I don’t want there to be any loss of power transfer to the pedal. When you ride in a tennis shoe, or any shoe that flexes, you are losing power. There all are different types of cycling shoes, and some have more flex than others. I would consider your goals in cycling, and then go with the most stiffness you can handle in order to accomplish your goals.
Road shoes generally have a slippery bottom on them, and there are covers that you can put over your cleats for walking around. With mountain bike shoes, they typically have more tread, and you will be able to walk around in them. The difference is that the road shoes will be stiffer, and they will generally be much lighter.
When trying on the shoe, you want it to be snug but not tight. You need to make sure that when you are standing on your bike you will not have your heel slipping out of the shoe. Most shoes have some sort of locking system where you can tighten by straps or a ratchet type system. Try out the different types and see what style feels most comfortable for you. They all work well, so see what kind feels most intuitive.
There is a huge price range of cycling shoes, and there are definitely some that have all the bells and whistles. The most important thing to remember is that any cycling shoe will be a huge improvement to a tennis shoe. Try out a few pairs and make sure that you are comfortable. Consider your socks, if you can handle your feet swelling a bit in the heat, and finally remember your goals. If you are going to be riding a lot of tours buy road shoes. If you are mainly going to mountain bike buy a more rugged mountain bike shoe. Consider a hybrid kind of shoe if you are going to be biking for transportation and will ride on the road but walk a lot.
Enjoy!
Friday, 8/15/08 at 3:56 PM
by Jenny Skorcz
by Jenny Skorcz
Event Wrap-up: She Cycles
There was a time when I experienced a sense of unease entering a bike shop. Although I was a strong rider, I did not know the first things about using a multi-tool or how to determine a good pair of shorts from a cheap pair. I had this nightmare of a vision that I would ask a simple question and suddenly find myself standing under a floodlight surrounded by a ring a wrench-wielding mechanics and smooth-legged salesmen stunned by the stupidity of the question. On a happy note, insecurity became the fuel that nourished a personal pursuit to understand these things. But how do other women cope?
When I could have used it most, I do not recall ever hearing about a workshop just for women or I might have jumped at the chance to take one. That is precisely what 50 women did when Down Wind Sports in Marquette, MI., hosted a weekend-long cycling event specifically for women. With the help of the local women’s cycling club, She Cycles, and Giant For Women, the ladies in the Marquette area were provided an opportunity to access cycling equipment, apparel, and technical information in a non-shop environment. Headquartered at a lakefront hotel, Jill and Mel from Down Wind set up a “mock shop” which they filled with causal apparel, sandals and hand bags as well as the latest in high-tech cycling and sports apparel, shoes, helmets and gloves. They also included a section with saddlebags, multi-tools, patch kits and tubes. To connect attendees with the shop, Mel gave an excellent presentation about the types of clothing available, explained the benefits of certain fabrics and when to use the item. She covered a rider’s needs from head to toe and answered many questions from wicking materials to choosing a chamois. The cash register reflected the effectiveness of her high-tech fashion show – a 40% increase in sales for the weekend. It would appear that, as soon as the women understood the relevance of many of these products there were no longer any lingering doubts regarding the necessity of cycling-specific gear.
Having women-specific demo bikes available on Saturday and Sunday during the groups rides and skills clinics allowed Jeff Stephens to drive home with an empty trailer - every women-specific demo bike he had sold during that weekend. When the demo fleet ran out, bikes continued to move the following week. What happened, you might ask? When a rider has a chance to test a bike on real terrain versus a parking lot or street a well-designed bike can sell itself. The same could be said for apparel that is made from excellent materials, is stylish and available in appealing colors. Thoughtfully constructed equipment can be an easy sell… for the experienced buyer.
But I believe there was an additional factor at play. At the hotel, the ladies gathered in a large room lined by windows, a room flooded with natural soft light. They had access to mineral water, fresh fruit, and plenty of seating. They could sit and talk or casually browse through the well-stocked mock shop. Women were available to explain bike technology, trail skills, basic maintenance, and expose the true value of pricey sport/casual garments. Mel, Jill and I found ourselves continually answering questions, demystifying information, and making solicited recommendations. The environment made the difference.
Statistically, women do most of the spending in their household, even if they are not the primary breadwinners. Women know how to shop. Am I right? So then, why don’t women gobble up every piece of women-specific equipment available through their local bike shop? Maybe it’s the environment, or lack of one that allows a female to feel comfortable. As Down Wind Sports cultivates the connections made over the weekend, women empowered by the event experience may frequent the shop; the event itself could be a threshold, a gateway for women into the world of cycling.
Jenny
When I could have used it most, I do not recall ever hearing about a workshop just for women or I might have jumped at the chance to take one. That is precisely what 50 women did when Down Wind Sports in Marquette, MI., hosted a weekend-long cycling event specifically for women. With the help of the local women’s cycling club, She Cycles, and Giant For Women, the ladies in the Marquette area were provided an opportunity to access cycling equipment, apparel, and technical information in a non-shop environment. Headquartered at a lakefront hotel, Jill and Mel from Down Wind set up a “mock shop” which they filled with causal apparel, sandals and hand bags as well as the latest in high-tech cycling and sports apparel, shoes, helmets and gloves. They also included a section with saddlebags, multi-tools, patch kits and tubes. To connect attendees with the shop, Mel gave an excellent presentation about the types of clothing available, explained the benefits of certain fabrics and when to use the item. She covered a rider’s needs from head to toe and answered many questions from wicking materials to choosing a chamois. The cash register reflected the effectiveness of her high-tech fashion show – a 40% increase in sales for the weekend. It would appear that, as soon as the women understood the relevance of many of these products there were no longer any lingering doubts regarding the necessity of cycling-specific gear.
Having women-specific demo bikes available on Saturday and Sunday during the groups rides and skills clinics allowed Jeff Stephens to drive home with an empty trailer - every women-specific demo bike he had sold during that weekend. When the demo fleet ran out, bikes continued to move the following week. What happened, you might ask? When a rider has a chance to test a bike on real terrain versus a parking lot or street a well-designed bike can sell itself. The same could be said for apparel that is made from excellent materials, is stylish and available in appealing colors. Thoughtfully constructed equipment can be an easy sell… for the experienced buyer.
But I believe there was an additional factor at play. At the hotel, the ladies gathered in a large room lined by windows, a room flooded with natural soft light. They had access to mineral water, fresh fruit, and plenty of seating. They could sit and talk or casually browse through the well-stocked mock shop. Women were available to explain bike technology, trail skills, basic maintenance, and expose the true value of pricey sport/casual garments. Mel, Jill and I found ourselves continually answering questions, demystifying information, and making solicited recommendations. The environment made the difference.
Statistically, women do most of the spending in their household, even if they are not the primary breadwinners. Women know how to shop. Am I right? So then, why don’t women gobble up every piece of women-specific equipment available through their local bike shop? Maybe it’s the environment, or lack of one that allows a female to feel comfortable. As Down Wind Sports cultivates the connections made over the weekend, women empowered by the event experience may frequent the shop; the event itself could be a threshold, a gateway for women into the world of cycling.
Jenny
Friday, 8/1/08 at 12:14 PM
by Sara Jarrell
by Sara Jarrell
Ugh, Humidity... How to Ride in the Heat
Recently I moved from the Bay Area of California back to the mountains of North Carolina where I grew up. I was very excited about this move for a couple of reasons, one being that the riding, mountain and road, in Western North Carolina has always held a special place in my heart. I longed for the lush spring, green summer, colorful fall, and mild winters of my childhood that kept me outside and on two wheels. In all of my recollections of amazing trails and after school cycling sessions, how I was able to block out the crazy hot and humid weather that is prevalent back in the southeast is beyond me. So now that I am back and have been all but slapped in the face with a nice dose of humid ninety plus degree weather I have been trying to remember for the life of me how I survived spending almost every possible waking moment outside as a kid. Plowing through the recesses of my brain on one of my more recent rides I kept trying to uncover the secret and continually came up empty, just like my water bottles on this excruciatingly hot day. After a lot of trial and error trying to adjust to the humidity I have decided to share with you a couple of basics I have learned for riding in crazy hot weather.
The number one defense you have against dehydration in any weather, especially hot, is hydration. The usual amount of water you should consume on the bike is about one sixteen ounce bottle per hour and in hot weather that can up to quadruple depending on your body weight and how much water you lose on a given ride. Not only do you need to hydrate while on a ride but it is just as important to drink water before and after your ride. Drinking before to make sure that you are not starting your ride behind the eight ball and after to continue replacement of the water that you lost. Figuring out how much weight in water you are trying to replace upon completion of a ride can be done by weighing yourself before and after your ride. If you weigh less after you ride drink up and if you weigh more drink less to avoid over hydration. On shorter, easier rides of an hour or less I usually take just water and on longer more intense rides I will take water and an electrolyte replacement drink. This is just an example of what works for me and I encourage you to find out what works best for you.
Another basic tip for riding in hot weather is to try and time your rides during the cooler times of the day, like early mornings or later afternoons. Be sure that you take your lights with you when riding during these times because visibility can be tricky. I know that changing around your training schedule can be tough when you have a lot of other things on your plate but finding alternatives to doing intervals in the midday sun will keep you healthy and on your bike. If changing around your schedule is not possible and suffering in the sweltering heat is cramping your training it maybe worth considering getting an indoor trainer as an alternative. I would also recommend seeing if there are any local spin classes available through your local bike shops or gyms during the hot months. This would be a good idea for those cyclists who live in areas that have harsh winters as well. Whether it is cold or hot extremes in temperature that you are trying to avoid, cross training with other activities more suited for the weather at hand can be a good way to complement your cycling experience. Like swimming in the summer and skiing in the winter. Just remember to drink water whether you are swimming, skiing, or cycling.
Water please,
Sara
The number one defense you have against dehydration in any weather, especially hot, is hydration. The usual amount of water you should consume on the bike is about one sixteen ounce bottle per hour and in hot weather that can up to quadruple depending on your body weight and how much water you lose on a given ride. Not only do you need to hydrate while on a ride but it is just as important to drink water before and after your ride. Drinking before to make sure that you are not starting your ride behind the eight ball and after to continue replacement of the water that you lost. Figuring out how much weight in water you are trying to replace upon completion of a ride can be done by weighing yourself before and after your ride. If you weigh less after you ride drink up and if you weigh more drink less to avoid over hydration. On shorter, easier rides of an hour or less I usually take just water and on longer more intense rides I will take water and an electrolyte replacement drink. This is just an example of what works for me and I encourage you to find out what works best for you.
Another basic tip for riding in hot weather is to try and time your rides during the cooler times of the day, like early mornings or later afternoons. Be sure that you take your lights with you when riding during these times because visibility can be tricky. I know that changing around your training schedule can be tough when you have a lot of other things on your plate but finding alternatives to doing intervals in the midday sun will keep you healthy and on your bike. If changing around your schedule is not possible and suffering in the sweltering heat is cramping your training it maybe worth considering getting an indoor trainer as an alternative. I would also recommend seeing if there are any local spin classes available through your local bike shops or gyms during the hot months. This would be a good idea for those cyclists who live in areas that have harsh winters as well. Whether it is cold or hot extremes in temperature that you are trying to avoid, cross training with other activities more suited for the weather at hand can be a good way to complement your cycling experience. Like swimming in the summer and skiing in the winter. Just remember to drink water whether you are swimming, skiing, or cycling.
Water please,
Sara
Tuesday, 7/15/08 at 5:22 PM
by Tiffany Brown
by Tiffany Brown
Ride and Retreat: Giant for Women Weekend Clinic
Need a little R n’ R? How about a weekend of riding, road or mountain (your pick!) with some of the best instructors in the world? And then quite a bit of retreat-ing, breathing the fresh air and seeing the sights of the Northstar at Tahoe resort?
Join Giant for Women and our Ride Society Leaders including mountain biking champion Tara Llanes and road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
The 2008 Ride and Retreat is open to beginners and intermediate riders.
Cost for two nights’ lodging, food, instruction, bike demos, group activities, and lift tickets is $400. Please contact us at for further details and information.
GFW_clinic03.pdf
Join Giant for Women and our Ride Society Leaders including mountain biking champion Tara Llanes and road Olympian Mari Holden for a two day weekend of skills sessions, great riding, friendship, and relaxation.
The 2008 Ride and Retreat is open to beginners and intermediate riders.
Cost for two nights’ lodging, food, instruction, bike demos, group activities, and lift tickets is $400. Please contact us at for further details and information.
GFW_clinic03.pdf
Wednesday, 7/9/08 at 5:31 PM
by Jenny Skorcz
by Jenny Skorcz
Self-Help Fix List
There are so many things that can go right on a ride – blue sky and sunshine, a tail wind, a friend to share the experience with, and feeling good from the inside. We should always take a moment to notice when nothing is going wrong! But, when something does go wrong you may find that the pleasure you were after waits just around the corner from a quick fix.
The following list, comprised of common mechanical issues, details what has happened and why, as well as how to solve the problem. The list is meant to be fun and informative, not intimidating or a source of stress. You can successfully fix these minor mishaps and save yourself! That said, prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
2. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
3. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
4. Chain breaks
There are (at least) three reasons a chain breaks:
1. Rider shifted gears while pedaling hard and ripped the rivet from the chain plate ( this happened to me many times when I was a new mountain biker who did not know it was best to shift before the steepest part of a climb, not during).
2. Chain rivet was not pressed into plate completely.
3. Chain plate was damaged during rivet installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
5. Brake pad rubs tire or rim
A problem potentially resulting from incorrect wheel installation.
If wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
6. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
7. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotional and it is not that time of the month
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Ride happy,
Jenny
The following list, comprised of common mechanical issues, details what has happened and why, as well as how to solve the problem. The list is meant to be fun and informative, not intimidating or a source of stress. You can successfully fix these minor mishaps and save yourself! That said, prevention is the best form of medicine; make sure to have your bike professionally tuned at the beginning of the season to avoid a more serious mechanical problem.
1. Chain rattles on rear cog after shift (or rattles and won’t shift)
The cable running from the shifter to the derailleur must be properly tensioned. Inside the shifter, the cable winds around a plastic spool; each click rotates the spool a few degrees and tightens the cable so the derailleur will move and shift the chain to the next cog. If the chain fails to move with a click of the shifter (or rattles after the shift), stand behind the bike and look at the location of the upper derailleur pulley relative to the cog. If the pulley is in between two cogs or is not centered underneath one cog, turn the barrel adjuster counter clockwise. Watch the derailleur move while turning and stop when the pulley is centered.
TOOLS: keen powers of observation, thumb & index finger
2. Chain falls off to inside or outside of the chain ring
The front derailleur limit screw prevents the chain from falling off to the inside. There are two screws on the top of the derailleur – one for the inner chain ring or LOW gear and one for the outer chain ring or HIGH gear. If the chain falls off occasionally, the appropriate limit screw should be tightened ¼ turn clockwise. If the chain falls off regularly the front derailleur needs to be realigned & adjusted professionally.
TOOLS: Phillips screw driver
3. Chain rubs on the front derailleur
The limit screws prevent the chain from being thrown off the chain rings and the cable tension eliminates rub. When the chain rubs in the LOW gear, turn the barrel adjuster on the shifter ½ turn clockwise. Turn the barrel adjuster ½ turn counter clockwise if the chain rubs the derailleur in HIGH gear.
TOOLS: fingers & thumb
4. Chain breaks
There are (at least) three reasons a chain breaks:
1. Rider shifted gears while pedaling hard and ripped the rivet from the chain plate ( this happened to me many times when I was a new mountain biker who did not know it was best to shift before the steepest part of a climb, not during).
2. Chain rivet was not pressed into plate completely.
3. Chain plate was damaged during rivet installation.
Although it is recommended that you carry a chain tool in the saddlebag, you should also carry a Master Link for repair. Use the chain tool to remove the damaged bit of chain and reconnect the chain using the Master Link.
The Master Link attaches to the “female” ends of the chain. This means you must have the part of the chain link that is a hole available at each end of the chain. The male end of a chain link contains the rivet – go figure!
To use the chain tool, lay the chain in the cradle of the tool and align the rivet in the handle with the rivet you intend to push through the plate. Making sure the chain remains flat in the cradle, turn the handle and push the pin all the way out of the chain. If necessary, repeat process on other end of chain so you end up with holes on each end.
Take the Master Link and slip one rivet/plate into the outside face at one end of the chain and through the inside face at the other. Overlap the Master Link plates, align the rivets with the holes in the plates and pull the ends of the chain away from each other.
TOOLS: Shimano hyper glide chain tool, Master Link
5. Brake pad rubs tire or rim
A problem potentially resulting from incorrect wheel installation.
If wheel appears to be correctly installed, use a Phillips screw driver to tighten (clockwise) caliper centering screw located on side of brake. Always tighten the side where the pad is rubbing.
If pads are centered to rim but one pad seems out of alignment, brake pad may have been bumped with enough force during wheel installation to cause it to move. Using a 5mm Allen wrench, loosen brake pad mounting nut a tiny bit and lower pad until it is just below the top edge of the rim brake surface. Hold the pad firmly with fingers while securing nut so pad does not twist with the wrench.
TOOLS: Phillips screw driver, 5mm Allen wrench
6. Tire damaged by sharp object
When the tire is cut all the way through, something must be installed between the inside of the tire and the outside of the inner tube; even a hole the size of a pencil tip is large enough for the inner tube to push through the tire. Park Tool makes self-adhesive tire patches, which are easy to apply and quite durable. Simply clean the damaged area inside of the tire, rough the area with a bit of sand paper, and apply the patch.
It is also possible to make your own tire boot. Fold a dollar bill in half, then half again – an energy bar wrapper will also work. Insert the paper inside the tire and center it at the hole. Carefully install the tube and feel with fingers that boot has not shifted out of place. Install tire/tube into rim and inflate. Inspect outside of tire for evidence that boot has moved – tube will be visible through hole.
TOOLS: tire levers, tire patch or energy bar wrapper, inflation device
7. Bonk
To bonk is to have depleted all your energy stores before completing a ride. You know it is coming when:
• You have convinced yourself you are riding with two flat tires
• You get cranky and emotional and it is not that time of the month
• Your limbs feel like they are filled with cement
By the time you realize what is happening, it is too late to do anything about it because every last bit of fuel stored in the muscles has been used up.
When you have bonked, stop for a moment. Stretch your legs, take some deep breaths and be gentle with yourself. Find a convenience store and buy a healthy snack, such as a couple bananas or an apple and drink a couple bottles of vitamin water. Avoid candy or anything with high fructose corn syrup. A peanut butter and jelly sandwich is a far better choice than a Snickers bar!
Although the food will help, the body is still in the red zone. Although it might feel impossible to continue, you are about to learn something about yourself in regards to capacity to endure. Summon your courage and begin to turn the cranks. Sing your favorite song over and over to yourself. Find the rhythm of the pedal stroke and bring your song to it. You will make it home.
TOOLS: Lara Bar, Luna Bar, Hammer Gel, Nuun, good night sleep the night before and a healthy pre-ride meal, learn the words to Dancing Queen by ABBA
Ride happy,
Jenny
Wednesday, 6/25/08 at 3:43 PM
by Kelli Poindexter
by Kelli Poindexter
Postpartum Weight Loss Journey
As promised, here’s my progress report on my postpartum weight loss. First, let me say, I feel great! I have discovered strength training. In February, a Baby Boot Camp class started up where I live. I had heard of it shortly after Rylie was born, but the closest class was not convenient for me. If you haven’t heard of Baby Boot Camp, it’s a class for moms to get in shape using resistance training. You bring your baby with you to class and they hang out with the other babies while you work out. It’s a great way to meet other moms and find out what works for them. Rylie has made her first friends and has a great time playing with them for an hour. I’ve been going on average three days a week for about two and half months (27 classes). I always heard that strengthening your core would give you advantages on the bike, but strengthening every muscle group is even better.
So, my stats are five pounds lighter, one and half inches off my waist and a couple inches off my thighs, and another size smaller in pants and shirts. The best part is how great I feel. My back doesn’t hurt when I pick up Rylie any more and I’m a lot stronger now.
What about cycling? Well, I still don’t get to ride as much as I’d like. Does anyone with a passion for cycling? I get out once a week with our Women On Wheels group ride. I was surprised at how much stronger I feel on the bike compared to my pre-Rylie days. I credit it to the strength training. All of my muscles are stronger now. I completed my goal of the Cinderella ride in April and have my sights on the Tour de Pink in October. Rylie is now big enough to ride in a bike trailer and I’ve started getting her use to having a helmet on her head. My goal is to have her ready for the monthly family ride at our local bike shop in June. Stay tuned for tips on riding with your child in a trailer.
I still hope to reach my weight loss goals by Rylie’s 1st birthday (three more months), but I will need to concentrate on my diet to do it. I’d recommend strength training to anyone looking to lose some weight and firm up their body. It has made me feel so much healthier than just cycling alone. And I feel like I can hold my own when I’m on the bike. So, to all those new moms out there, look up your local Baby Boot Camp class and have some fun.
Kelli
So, my stats are five pounds lighter, one and half inches off my waist and a couple inches off my thighs, and another size smaller in pants and shirts. The best part is how great I feel. My back doesn’t hurt when I pick up Rylie any more and I’m a lot stronger now.
What about cycling? Well, I still don’t get to ride as much as I’d like. Does anyone with a passion for cycling? I get out once a week with our Women On Wheels group ride. I was surprised at how much stronger I feel on the bike compared to my pre-Rylie days. I credit it to the strength training. All of my muscles are stronger now. I completed my goal of the Cinderella ride in April and have my sights on the Tour de Pink in October. Rylie is now big enough to ride in a bike trailer and I’ve started getting her use to having a helmet on her head. My goal is to have her ready for the monthly family ride at our local bike shop in June. Stay tuned for tips on riding with your child in a trailer.
I still hope to reach my weight loss goals by Rylie’s 1st birthday (three more months), but I will need to concentrate on my diet to do it. I’d recommend strength training to anyone looking to lose some weight and firm up their body. It has made me feel so much healthier than just cycling alone. And I feel like I can hold my own when I’m on the bike. So, to all those new moms out there, look up your local Baby Boot Camp class and have some fun.
Kelli
Thursday, 6/19/08 at 3:19 PM
by Tiffany Brown
by Tiffany Brown
Whiteface Mountain: Opening Weekend and Benefit for Tara!
Opening weekend highlights, including lots of fundraising for Tara Llanes:
Whiteface opens for mountain biking on Friday, June 20! Cloudsplitter Gondola brings you to some of the raddest terrain in the country, or just cruise around our base area with the guidance of the crew at High Peaks Cyclery, on-site pros of the Whiteface mountain biking experience. 2nd annual Hcor Days June 21-22 with discounted lift tickets; http://www.downhillmike.com for more info.
Free showing of Lucent Productions "Free Delivery" at the Lake Placid Center for the Arts on Saturday June 21 at 7:00 pm, benefiting Tara Llanes' Road to Recovery (donations will be accepted at the door)
Lots of freebies: product toss at the film from sponsors High Peaks Cyclery, Giant Bicycles, E-Thirteen Components and SixSixOne and before the film, there's a professional trials show with Giant Bicycles and Lake Placid local Sam Perkins. Special guest appearance by Lake Placid native Joey Appleton. A pro street rider, Joey rides for E-Thirteen Components and Evil Bikes.
Lucent Productions will also be at the film selling the "Free Delivery” DVD for $15. The Tara Llanes Road to Recovery cause will receive $10 from each sale. Joey Appleton, one of the stars of the film, will sign the DVDs.
Lake Placid Pub and Brewery will be at the Lake Placid Center for the Arts with free samples of their tasty micro-brew. The after-film party is at the Lake Placid Pub and Brewery beginning at 9 PM. Everyone gets a “buy one, get one” coupon! Local band Damaged Goods will play outside the Whiteface base lodge on Sunday, June 22, from 2:30 - 4:30 for mountain bikers and the general public.
Come out and show your support for Whiteface and Tara!
Whiteface opens for mountain biking on Friday, June 20! Cloudsplitter Gondola brings you to some of the raddest terrain in the country, or just cruise around our base area with the guidance of the crew at High Peaks Cyclery, on-site pros of the Whiteface mountain biking experience. 2nd annual Hcor Days June 21-22 with discounted lift tickets; http://www.downhillmike.com for more info.
Free showing of Lucent Productions "Free Delivery" at the Lake Placid Center for the Arts on Saturday June 21 at 7:00 pm, benefiting Tara Llanes' Road to Recovery (donations will be accepted at the door)
Lots of freebies: product toss at the film from sponsors High Peaks Cyclery, Giant Bicycles, E-Thirteen Components and SixSixOne and before the film, there's a professional trials show with Giant Bicycles and Lake Placid local Sam Perkins. Special guest appearance by Lake Placid native Joey Appleton. A pro street rider, Joey rides for E-Thirteen Components and Evil Bikes.
Lucent Productions will also be at the film selling the "Free Delivery” DVD for $15. The Tara Llanes Road to Recovery cause will receive $10 from each sale. Joey Appleton, one of the stars of the film, will sign the DVDs.
Lake Placid Pub and Brewery will be at the Lake Placid Center for the Arts with free samples of their tasty micro-brew. The after-film party is at the Lake Placid Pub and Brewery beginning at 9 PM. Everyone gets a “buy one, get one” coupon! Local band Damaged Goods will play outside the Whiteface base lodge on Sunday, June 22, from 2:30 - 4:30 for mountain bikers and the general public.
Come out and show your support for Whiteface and Tara!
Tuesday, 6/17/08 at 12:46 PM
by Tara Llanes
by Tara Llanes
At Your Own Pace
As a lot of you may know I raced mountain bikes on the professional circuit for years. Thirteen years to be exact. During those years I learned so much from other riders that had already been racing for years and even some of the of the mechanics. I was so young when I first started that I had a lot to learn and was always open to any suggestions if it would make me a better rider. I distinctly remember two occasions that sound really silly right now, but at the time they were pretty important to me. Not only because I learned something, but because of who was helping me.
I was at a National in Big Bear and we were starting the round of 16 women in the dual slalom competition. Towards the end of practice I was having trouble with my derailleur because it kept, well derailleuring. Well, I came out of the gate in my first round and made it all the way to the bottom before the same thing happened. It was a good thing I had a pretty good lead or else I may not have transferred through to the next round. When I got back to the top one of my competitors offered to help. Her name was Michelle Bednar and at the time she was one of the fastest women on the circuit. I clearly needed some help when I got back to the top for the next run so she came over and offered some help. She quickly showed me a trick to help fix the problem and voila! Problem solved. I think I ended up making it through a couple rounds and into the top 5. But the fact that we were competitors and that she took the time to help me out meant a lot to me. She not only taught me something, but I think it was the first time I thought that I might be part of this whole mountain bike family thing.
The second time ironically enough was also in Big Bear. We used to do a lot of racing up in Big Bear, but I’ll save that for another story. I was about 16 years old when I started racing, but I had read up on who was who in the mountain bike world. Of course everybody knew who John Tomac was and even his mechanic was popular. Bicycle Bob is what everybody called him and he was the nicest guy. I had bumped into him a couple times the weekend of the race and he happened to notice that my front skewer wasn’t on tight because it was just dangling there. I was so green to the sport that I didn’t even know the right way to tighten my skewers. So he took me aside so that I wouldn’t be embarrassed and he not only showed me how to properly tighten them he pretty much went through my entire bike and made sure everything was tight and not falling off. I was so stoked that someone would take the time to do that for me. I mean I was nobody. I didn’t have any titles. I wasn’t in any magazines. I was just starting out and was like a sponge.
The whole point to this story is that I love mountain biking and I love the people in mountain biking. Those were just two of the people that helped me out through the years and I want to thank them. Who knows, maybe if they hadn’t helped me my experience at those two races would have been completely different. Maybe I wouldn’t have made it to the top five in slalom that year. But because they took the time out to teach me some things it made a huge impact on me. I have taken a lot of experiences with me throughout my race career and that was one of them. Always try to help someone out. Whether it was someone I was competing against or someone brand new to the sport. It was important to help make the sport grow and to each do our part in that. Mountain biking has always been like that for me. Of course everybody wants to win, but if a guy at the start line of an XC race gets a flat I guarantee there is someone right next to them that will offer up a tube and a pump.
Through the years I have had the pleasure of helping riders out when I coached at some clinics. It was strange to me when people couldn’t believe that I was coaching, but I loved coaching. It was so cool to me to see someone improve over the span of a few hours. If I could help someone walk away enjoying riding just as much as I did then I had accomplished what I wanted to.
Just remember never stop learning and have a blast ripping down the mountain!
Tara
I was at a National in Big Bear and we were starting the round of 16 women in the dual slalom competition. Towards the end of practice I was having trouble with my derailleur because it kept, well derailleuring. Well, I came out of the gate in my first round and made it all the way to the bottom before the same thing happened. It was a good thing I had a pretty good lead or else I may not have transferred through to the next round. When I got back to the top one of my competitors offered to help. Her name was Michelle Bednar and at the time she was one of the fastest women on the circuit. I clearly needed some help when I got back to the top for the next run so she came over and offered some help. She quickly showed me a trick to help fix the problem and voila! Problem solved. I think I ended up making it through a couple rounds and into the top 5. But the fact that we were competitors and that she took the time to help me out meant a lot to me. She not only taught me something, but I think it was the first time I thought that I might be part of this whole mountain bike family thing.
The second time ironically enough was also in Big Bear. We used to do a lot of racing up in Big Bear, but I’ll save that for another story. I was about 16 years old when I started racing, but I had read up on who was who in the mountain bike world. Of course everybody knew who John Tomac was and even his mechanic was popular. Bicycle Bob is what everybody called him and he was the nicest guy. I had bumped into him a couple times the weekend of the race and he happened to notice that my front skewer wasn’t on tight because it was just dangling there. I was so green to the sport that I didn’t even know the right way to tighten my skewers. So he took me aside so that I wouldn’t be embarrassed and he not only showed me how to properly tighten them he pretty much went through my entire bike and made sure everything was tight and not falling off. I was so stoked that someone would take the time to do that for me. I mean I was nobody. I didn’t have any titles. I wasn’t in any magazines. I was just starting out and was like a sponge.
The whole point to this story is that I love mountain biking and I love the people in mountain biking. Those were just two of the people that helped me out through the years and I want to thank them. Who knows, maybe if they hadn’t helped me my experience at those two races would have been completely different. Maybe I wouldn’t have made it to the top five in slalom that year. But because they took the time out to teach me some things it made a huge impact on me. I have taken a lot of experiences with me throughout my race career and that was one of them. Always try to help someone out. Whether it was someone I was competing against or someone brand new to the sport. It was important to help make the sport grow and to each do our part in that. Mountain biking has always been like that for me. Of course everybody wants to win, but if a guy at the start line of an XC race gets a flat I guarantee there is someone right next to them that will offer up a tube and a pump.
Through the years I have had the pleasure of helping riders out when I coached at some clinics. It was strange to me when people couldn’t believe that I was coaching, but I loved coaching. It was so cool to me to see someone improve over the span of a few hours. If I could help someone walk away enjoying riding just as much as I did then I had accomplished what I wanted to.
Just remember never stop learning and have a blast ripping down the mountain!
Tara
Monday, 5/19/08 at 1:09 PM
by Tiffany Brown
by Tiffany Brown
More great racing from Kelli Emmett!
KELLI EMMETT CLAIMS FIRST XC WIN IN NATIONAL RACE!
She’s Also 2nd in Short Track!
In a weekend of extreme temperatures – over 100 degrees – Kelli Emmett and Carl Decker of Giant’s Mountain Bike Team had great performances at the National Mountain Bike Series race #3 at the Chamberlain Ranch in California’s Santa Ynez Valley. On Saturday, Kelli scored her first cross country win in a national race. In an event where one of her competitors had to be taken to the hospital for heat exhaustion (Georgia Gould of the Luna team), Kelli picked off her rivals one at a time. She told cyclingnews.com: "I knew it was a matter of survival out there today. Heat generally doesn't bother me too much so I knew that if I rode steady I would work my way up. I've been riding a dirt bike so it has been helping me with the descending skills." Kelli added, "I've been riding with Katie Compton (U.S National Cyclo-cross Champion) back home and she has been putting the screws to me every day so it's paid off nicely."
Full results of Kelli’s race and photos can be found at: http://www.cyclingnews.com/mtb.php?id=mtb/2008/may08/NORBA_3_08/NORBA_3_085
Kelli’s good form served her well on Sunday, too, as she finished 2nd in the women’s Short Track!
She’s Also 2nd in Short Track!
In a weekend of extreme temperatures – over 100 degrees – Kelli Emmett and Carl Decker of Giant’s Mountain Bike Team had great performances at the National Mountain Bike Series race #3 at the Chamberlain Ranch in California’s Santa Ynez Valley. On Saturday, Kelli scored her first cross country win in a national race. In an event where one of her competitors had to be taken to the hospital for heat exhaustion (Georgia Gould of the Luna team), Kelli picked off her rivals one at a time. She told cyclingnews.com: "I knew it was a matter of survival out there today. Heat generally doesn't bother me too much so I knew that if I rode steady I would work my way up. I've been riding a dirt bike so it has been helping me with the descending skills." Kelli added, "I've been riding with Katie Compton (U.S National Cyclo-cross Champion) back home and she has been putting the screws to me every day so it's paid off nicely."
Full results of Kelli’s race and photos can be found at: http://www.cyclingnews.com/mtb.php?id=mtb/2008/may08/NORBA_3_08/NORBA_3_085
Kelli’s good form served her well on Sunday, too, as she finished 2nd in the women’s Short Track!
Friday, 5/16/08 at 12:14 PM
by Mari Holden
by Mari Holden
Torrey Pines
Every town has certain climbs or rides that all cyclists consider milestones. From my previous posts, you can tell that one of the main climbs in the San Diego area is Palomar Mountain. This is a milestone for cyclists who have been riding for awhile, because it is a long ride and a hard climb. But, there is a climb right in town up Torrey Pines, where many cyclists do hill repeats and is in one of the most scenic parts of town. This is a milestone climb for beginning cyclists. It’s a “Rite of Passage” and helps new cyclists realize that they can be a part of this cycling culture.
I am working with a wonderful woman named Becky and we ride together once a week. She has an amazing attitude and is willing to try anything, but had never been on a road bike with clip in pedals before. Her husband is a really good cyclist and wants her to get involved too. Let me just say that anytime you want to get your significant other to get involved in a sport that you like and are good at, it is always a better idea to have a neutral party do the teaching. This crosses all sporting lines, not just cycling!
Our first ride was in the parking lot at Del Mar Fairgrounds. We practiced getting in and out of the pedals, stopping and starting, and just basically getting comfortable on the bike. By the end of the first day she was looking much more at ease and I was confident that she was going to pick it up quickly.
The next couple weeks, we went on a few short rides and a lot of bike path riding. We have a great bike path that has a nice little climb, and when she made it to the top of the climb and attacked me on the descent; it was obvious to me that she was ready to venture out on the open road!
I mentioned the idea of tackling Torrey Pines. I could see the thoughts going through her mind. The wheels were turning….I knew she could do it. I knew she had heard more stories about intervals and times up the climb than most people, so I could tell that there was a nervous excitement to get it done.
We started out on a Saturday afternoon, and it just happened to be one of the most beautiful and hot days of the year so far. It was also one of the windiest, and when you are riding with new cyclists I am always concerned about gusting winds. I explained how to deal with the winds, and she had no issues with the wind gusts.
At the base of the climb, I reminded her about the gearing, and she was shifting like an expert. Then I explained that we needed to go almost what feels like too slow. We needed to make sure that we would still have enough energy at the top. Her next question surprised me although maybe it shouldn’t have. She wanted to make sure that we got the time started. As I said earlier, she has heard interval times over and over, and she knew exactly where the start and finish points were.
We kept it slow and steady, and Becky was picking off people as we got further up the climb. I was so proud of her, and when we crossed the interval finish line she had a time that was pretty impressive. It was her rite of passage into the San Diego cycling world. I was glad that I was there to share it with her. Now I just need to get her to loosen up her hold on the brakes on the way down
All in due time!
Best,
Mari
I am working with a wonderful woman named Becky and we ride together once a week. She has an amazing attitude and is willing to try anything, but had never been on a road bike with clip in pedals before. Her husband is a really good cyclist and wants her to get involved too. Let me just say that anytime you want to get your significant other to get involved in a sport that you like and are good at, it is always a better idea to have a neutral party do the teaching. This crosses all sporting lines, not just cycling!
Our first ride was in the parking lot at Del Mar Fairgrounds. We practiced getting in and out of the pedals, stopping and starting, and just basically getting comfortable on the bike. By the end of the first day she was looking much more at ease and I was confident that she was going to pick it up quickly.
The next couple weeks, we went on a few short rides and a lot of bike path riding. We have a great bike path that has a nice little climb, and when she made it to the top of the climb and attacked me on the descent; it was obvious to me that she was ready to venture out on the open road!
I mentioned the idea of tackling Torrey Pines. I could see the thoughts going through her mind. The wheels were turning….I knew she could do it. I knew she had heard more stories about intervals and times up the climb than most people, so I could tell that there was a nervous excitement to get it done.
We started out on a Saturday afternoon, and it just happened to be one of the most beautiful and hot days of the year so far. It was also one of the windiest, and when you are riding with new cyclists I am always concerned about gusting winds. I explained how to deal with the winds, and she had no issues with the wind gusts.
At the base of the climb, I reminded her about the gearing, and she was shifting like an expert. Then I explained that we needed to go almost what feels like too slow. We needed to make sure that we would still have enough energy at the top. Her next question surprised me although maybe it shouldn’t have. She wanted to make sure that we got the time started. As I said earlier, she has heard interval times over and over, and she knew exactly where the start and finish points were.
We kept it slow and steady, and Becky was picking off people as we got further up the climb. I was so proud of her, and when we crossed the interval finish line she had a time that was pretty impressive. It was her rite of passage into the San Diego cycling world. I was glad that I was there to share it with her. Now I just need to get her to loosen up her hold on the brakes on the way down
All in due time!Best,
Mari
Tuesday, 5/6/08 at 4:23 PM
by Sara Jarrell
by Sara Jarrell
How to Change a Flat
Changing a flat is one of the most basic repairs on a bike—it only requires a minimal amount of tools and a certain amount of patience to learn. The tools you will need are tire levers, a new tube or patch kit (I recommend keeping both handy), and a pump to inflate your tire.
Tire levers come in many different sizes, shapes, colors, and materials. I prefer the plastic ones because they are lightweight and fit easily into my seat bag. In my saddle bag along with the levers: an extra tube as well as a patch kit, which give you more fixes in case you blunder an attempt at fixing a flat or happen to pick up more than one flat on your ride!
Your best defense against flats is using a floor pump with a gauge and airing up your tires to the recommended pressure before you go on a ride. In addition to a floor pump at home you will need to have an inflation device that you carry with you on your rides. These come in many forms like a hand pump, which is similar to a floor pump but much smaller and can usually be mounted to your bike.
When picking out a pump make sure that it will work with the type of valve that is on your bike. There are two types of valves, Schrader like the valve on a car tire and Presta, a French valve that is skinny, metal and more common to road and higher end bikes.
CO2 is another popular emergency inflation choice, it usually comes in a kit containing a cartridge and a head that attaches to your valve and also punctures the CO2 canister to inflate your tire. If you are new to CO2, I recommend asking a representative at your local bike shop to show you how to use it before trying it out on a ride.
After you have gathered all your instruments for this repair you are ready to conquer the inevitable flat tire. Let’s get started!
Order of repair:
Removal of wheel and inspection of tire
1. Remove the wheel from the bike.
2. Inspect tire for damage or cause of flat
3. Remove tire from wheel
4. Remove tube from tire (patch or replace)
5. Inspect inside of tire for cause of flat
Replacing tube and remounting wheel
1. Put tube back in tire
2. Mount one side of tire onto the rim
3. Mount opposite side of tire onto the rim of the wheel
4. Check between bead of tire and rim to make sure tube is not pinched
5. Air up tire slowly making sure that tire stays mounted on rim (don’t over fill)
6. Remount wheel to bike (make sure wheel is attached properly to bike and that brakes are in working order)
Removal of wheel and inspection of tire
1. Remove the wheel from the bike. You will either have a quick releasing mechanism or nuts that you will have to loosen to be able to remove the wheel. Removing your wheel may also require you to release your brakes; a type of quick releasing mechanism usually does this. If you are working on the rear wheel you will have to clear the wheel from the chain before removing.
2. Prior to removing the tire from the wheel, inspecting the exterior of the tire for slashes, large tears or punctures, glass, and thorns can help you figure out what caused your flat. If you have a large tear, slash, or puncture you may not be able to fix your flat by just replacing or patching a tube. So inspect your tire before you go through the trouble of changing out the tube—it will save you time and frustration.
3. It is time to remove the tire from the wheel. First you want to make sure all of the air is out of the tube by depressing the valve core. It is important to note the location of the valve stem when beginning removal of the tire. It is best to start removing the tire on one side of the valve stem and work away from the valve until you reach the opposite side of the rim. Then return to the opposite side of the valve stem from where you started and work towards the portion of tire you previously removed. The removal of the tire bead is accomplished by taking your tire lever, skinny end first, and putting it under the bead of the tire and leveraging the tire over the edge of the rim. After you pull the first section of tire over the edge of the rim put the hooked end of the tire lever around the nearest spoke. Then take a second tire lever a couple of spokes down and repeat the same action of leveraging the tire off the rim. Completely remove one side of the tire bead and flip the wheel over. Remove the opposite side of the tire by pulling the tire off the rim in the same direction that you removed the first bead.
4. Now that the tire has been removed from the wheel you can take the tube out of the tire. Be sure to properly dispose of your tube or save it to patch it later if you are not going to patch it now. If you are able to tell where your tube is punctured and how large the puncture is you can try patching your tube at this point.
5. It is important to inspect the inside of the tire for anything that may have punctured the tube. I recommend doing this with gloves on to avoid being cut or punctured by whatever may be still stuck in your tire. Remove any debris that you find.
Replacing tube and remounting tire
1. At this point you are ready to install your freshly patched or new tube into the tire. It is easiest to accomplish this task by adding a small amount of air to the tube, just enough to give it shape. Then proceed to place the tube into the tire matching up valve stem with the logo on the tire.
2. Remounting the tire to the wheel begins by placing the valve stem through the hole in the rim of the wheel. Remounting the tire is done one side of the tire at a time. This can usually be done by hand unless you have an exceptionally tight fitting tire; in this case using the tire levers to leverage the bead of the tire back onto the rim is acceptable. Take care to make sure the tube is not pinched between the lever and the rim or it will puncture!
3. After mounting the first side of the tire flip the wheel over to the opposite side. Begin installing the bead remembering to start on one side of the valve stem working your way to the opposite side of the wheel. Once half of the bead has been mounted go back to the opposite side of the valve stem from where you started and work toward the portion of tire just installed. The final portion of tire you are installing should be opposite the valve stem. When you are working the last portion of bead back onto the rim it maybe easy enough to do by hand or you may have to use your trusty tire lever to finish the job (watch out for the tube if you use levers).
4. Doing a final check on both sides of the tire to make sure the tube is not being pinched between the tire bead and the rim will keep you from getting a pinch flat when you air up your tire. Be thorough, it will save you time.
5. Now you are ready to air up your tire. On the side of most tires there will be a listing of the range of air pressure that is appropriate for your tire. Find this listing, usually given as a psi or bars measurement. If you have a gauge on your emergency pump you will be able to fill your tire to an appropriate pressure, if you do not have a gauge get enough air in the tire to get you to the nearest bike shop to air up completely. When using CO2 a 16-gram cartridge will generally fill one mountain bike tire to 30 psi or one road tire to 130 psi. When airing up your tire it is important to do so slowly making sure that the tire is staying seated on the rim and not busting off.
6. The remaining task of remounting the tire is the only thing standing in the way of getting you back on the road. Place the wheel in the dropouts and making sure it is centered; if it is the rear wheel, routing the chain correctly is necessary. Once the wheel is correctly installed you will need to tighten it in its final position using the quick release or nuts that were removed when taking the wheel off. It is important to make sure that your quick release or nuts are installed and tightened to the manufacturer’s specifications. The final step is making sure that your brakes are reconnected and in working order also to manufacturer’s specifications.
7. Now you are ready to ride!
Hoping your ride is flat-free,
Sara
Tire levers come in many different sizes, shapes, colors, and materials. I prefer the plastic ones because they are lightweight and fit easily into my seat bag. In my saddle bag along with the levers: an extra tube as well as a patch kit, which give you more fixes in case you blunder an attempt at fixing a flat or happen to pick up more than one flat on your ride!
Your best defense against flats is using a floor pump with a gauge and airing up your tires to the recommended pressure before you go on a ride. In addition to a floor pump at home you will need to have an inflation device that you carry with you on your rides. These come in many forms like a hand pump, which is similar to a floor pump but much smaller and can usually be mounted to your bike.
When picking out a pump make sure that it will work with the type of valve that is on your bike. There are two types of valves, Schrader like the valve on a car tire and Presta, a French valve that is skinny, metal and more common to road and higher end bikes.
CO2 is another popular emergency inflation choice, it usually comes in a kit containing a cartridge and a head that attaches to your valve and also punctures the CO2 canister to inflate your tire. If you are new to CO2, I recommend asking a representative at your local bike shop to show you how to use it before trying it out on a ride.
After you have gathered all your instruments for this repair you are ready to conquer the inevitable flat tire. Let’s get started!
Order of repair:
Removal of wheel and inspection of tire
1. Remove the wheel from the bike.
2. Inspect tire for damage or cause of flat
3. Remove tire from wheel
4. Remove tube from tire (patch or replace)
5. Inspect inside of tire for cause of flat
Replacing tube and remounting wheel
1. Put tube back in tire
2. Mount one side of tire onto the rim
3. Mount opposite side of tire onto the rim of the wheel
4. Check between bead of tire and rim to make sure tube is not pinched
5. Air up tire slowly making sure that tire stays mounted on rim (don’t over fill)
6. Remount wheel to bike (make sure wheel is attached properly to bike and that brakes are in working order)
Removal of wheel and inspection of tire
1. Remove the wheel from the bike. You will either have a quick releasing mechanism or nuts that you will have to loosen to be able to remove the wheel. Removing your wheel may also require you to release your brakes; a type of quick releasing mechanism usually does this. If you are working on the rear wheel you will have to clear the wheel from the chain before removing.
2. Prior to removing the tire from the wheel, inspecting the exterior of the tire for slashes, large tears or punctures, glass, and thorns can help you figure out what caused your flat. If you have a large tear, slash, or puncture you may not be able to fix your flat by just replacing or patching a tube. So inspect your tire before you go through the trouble of changing out the tube—it will save you time and frustration.
3. It is time to remove the tire from the wheel. First you want to make sure all of the air is out of the tube by depressing the valve core. It is important to note the location of the valve stem when beginning removal of the tire. It is best to start removing the tire on one side of the valve stem and work away from the valve until you reach the opposite side of the rim. Then return to the opposite side of the valve stem from where you started and work towards the portion of tire you previously removed. The removal of the tire bead is accomplished by taking your tire lever, skinny end first, and putting it under the bead of the tire and leveraging the tire over the edge of the rim. After you pull the first section of tire over the edge of the rim put the hooked end of the tire lever around the nearest spoke. Then take a second tire lever a couple of spokes down and repeat the same action of leveraging the tire off the rim. Completely remove one side of the tire bead and flip the wheel over. Remove the opposite side of the tire by pulling the tire off the rim in the same direction that you removed the first bead.
4. Now that the tire has been removed from the wheel you can take the tube out of the tire. Be sure to properly dispose of your tube or save it to patch it later if you are not going to patch it now. If you are able to tell where your tube is punctured and how large the puncture is you can try patching your tube at this point.
5. It is important to inspect the inside of the tire for anything that may have punctured the tube. I recommend doing this with gloves on to avoid being cut or punctured by whatever may be still stuck in your tire. Remove any debris that you find.
Replacing tube and remounting tire
1. At this point you are ready to install your freshly patched or new tube into the tire. It is easiest to accomplish this task by adding a small amount of air to the tube, just enough to give it shape. Then proceed to place the tube into the tire matching up valve stem with the logo on the tire.
2. Remounting the tire to the wheel begins by placing the valve stem through the hole in the rim of the wheel. Remounting the tire is done one side of the tire at a time. This can usually be done by hand unless you have an exceptionally tight fitting tire; in this case using the tire levers to leverage the bead of the tire back onto the rim is acceptable. Take care to make sure the tube is not pinched between the lever and the rim or it will puncture!
3. After mounting the first side of the tire flip the wheel over to the opposite side. Begin installing the bead remembering to start on one side of the valve stem working your way to the opposite side of the wheel. Once half of the bead has been mounted go back to the opposite side of the valve stem from where you started and work toward the portion of tire just installed. The final portion of tire you are installing should be opposite the valve stem. When you are working the last portion of bead back onto the rim it maybe easy enough to do by hand or you may have to use your trusty tire lever to finish the job (watch out for the tube if you use levers).
4. Doing a final check on both sides of the tire to make sure the tube is not being pinched between the tire bead and the rim will keep you from getting a pinch flat when you air up your tire. Be thorough, it will save you time.
5. Now you are ready to air up your tire. On the side of most tires there will be a listing of the range of air pressure that is appropriate for your tire. Find this listing, usually given as a psi or bars measurement. If you have a gauge on your emergency pump you will be able to fill your tire to an appropriate pressure, if you do not have a gauge get enough air in the tire to get you to the nearest bike shop to air up completely. When using CO2 a 16-gram cartridge will generally fill one mountain bike tire to 30 psi or one road tire to 130 psi. When airing up your tire it is important to do so slowly making sure that the tire is staying seated on the rim and not busting off.
6. The remaining task of remounting the tire is the only thing standing in the way of getting you back on the road. Place the wheel in the dropouts and making sure it is centered; if it is the rear wheel, routing the chain correctly is necessary. Once the wheel is correctly installed you will need to tighten it in its final position using the quick release or nuts that were removed when taking the wheel off. It is important to make sure that your quick release or nuts are installed and tightened to the manufacturer’s specifications. The final step is making sure that your brakes are reconnected and in working order also to manufacturer’s specifications.
7. Now you are ready to ride!
Hoping your ride is flat-free,
Sara
Monday, 4/21/08 at 4:13 PM
by Tiffany Brown
by Tiffany Brown
Kelli Emmett Wins at Sea Otter!
Big congratulations to our mountain biker Kelli Emmett who finished first in the pro women's cross country race this weekend!
Champion racer and accomplished athlete, Kelli Emmett flaunted the color of Giant for Women this past week at Sea Otter, a major kickoff event for the season. The usual Giant Mountain Bike Team blue was replaced by a brighter seafoam color to distance her from the guys on the team as well as the women in the pack.
“Sea Otter is just the perfect place to do something different and fun,” Emmett says. “I am really happy about representing the Giant for Women program and setting us apart.” Making a statement on the course is nothing new for Kelli, who currently holds the Single Speed World Champion title. The 2008 race season has already heated up for Kelli with a first place finish in cross country and third place finishes in short track, defending and Super D.
The introduction of the new kit and bikes gives a quick preview of what’s to come in the Giant for Women 2009 bike lineup, so stay tuned!
Champion racer and accomplished athlete, Kelli Emmett flaunted the color of Giant for Women this past week at Sea Otter, a major kickoff event for the season. The usual Giant Mountain Bike Team blue was replaced by a brighter seafoam color to distance her from the guys on the team as well as the women in the pack.
“Sea Otter is just the perfect place to do something different and fun,” Emmett says. “I am really happy about representing the Giant for Women program and setting us apart.” Making a statement on the course is nothing new for Kelli, who currently holds the Single Speed World Champion title. The 2008 race season has already heated up for Kelli with a first place finish in cross country and third place finishes in short track, defending and Super D.
The introduction of the new kit and bikes gives a quick preview of what’s to come in the Giant for Women 2009 bike lineup, so stay tuned!
Tuesday, 4/15/08 at 3:04 PM
by Jenny Skorcz
by Jenny Skorcz
Spring Cleaning Part 1
If you live in a region with weather similar to the kind we experienced here in Colorado over the winter, your bike is probably in need of some work. Winter wet, with all the chemicals road crews spread across the pavement to melt snow and ice, wreaks havoc on our bike’s parts. Wet or even damp trails cake our bikes with varying layers of grit, dirt, and dried mud. If April showers are truly followed by May flowers, then consider April as the perfect time for a professional spring bike cleaning.
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fair so well over the winter and should be replaced. Get on the phone, call your local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of the condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Several companies produce sticky grips for smaller hands so look for these to add more comfort.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
In Part 2 of this article, I will detail all the work you can do at home to maintain your clean bike. Your job will be much easier if you have your local bike shop perform Part 1, as several parts will have to be removed and cleaned in a tank full of nasty chemical solvent. Plus, the pro has the know-how to determine what parts did not fair so well over the winter and should be replaced. Get on the phone, call your local shop and find out when you might bring in your bike for a Drive Train Cleaning and Tuning service. This job should include: chain, cog, front and rear derailleur removal, as well as drive side crank removal. All these parts should be scrubbed clean, dried with high-pressure air, lubed where appropriate, reinstalled, and adjusted. Maintaining a clean drive train will be your responsibility; in Part 2, I’ll show you how.
When the shop has the bike, ask them to replace all your cables and housing. The housing segments eventually become contaminated by grit, which results in excess friction for the cables; friction affects both function and performance negatively. Water can also leak inside the housing, which can lead to rust forming on the cables. The components that are operated by cables will work much better with fresh housing and cables.
In addition to cables and housing, ask the mechanic to inspect tires for wear, as well as brake pads – replace whatever parts show signs of significant wear. If you attached your road bike to your indoor trainer, your bar tape is probably gross like mine from dripping sweat, wiping it off with your hands, then placing your hands on the bars. Request new bar tape; you might have to replace the tape regardless of the condition if the cables and housing for gears and brakes are routed underneath. Mountain bar grips suffer from wear, too. Several companies produce sticky grips for smaller hands so look for these to add more comfort.
Clipless pedals benefit from cleaning and lubing; it is much easier to click in and out of a clean cleat surface versus a dry and gritty one. Bring in your shoes so the mechanic can inspect the condition of your cleats. Although clipping in and out of the pedal slowly wears down the cleat, walking around on a rocky or paved surface chews up the cleat rather quickly. Replace the cleats once a year or more frequently if you do a good deal of walking on those shoes – clipless shoes were not made for walking!
Don’t be surprised if additional items come up as needing work. All bicycles that are ridden suffer from wear. Bike parts have less than one tenth the life expectancy of car parts. Cheap car tires rotated regularly may last 35,000 miles, whereas top-notch bicycle tires may “die” after rolling less than 1,000 miles! If the repair cost exceeds the value of your bike, the shop will talk with you about some options. If you have ridden your $350 bike into $400 worth of disrepair, you have obviously gotten your money’s worth out of the bike. Consider an upgraded bike, one that will last longer and allow you to pedal to the next level of your ability. And if you buy yourself a new bike this spring, be sure to tie a bouquet of spring flowers to the handlebar!
Jenny
Monday, 3/31/08 at 7:08 PM
by Kelli Poindexter
by Kelli Poindexter
Cycling Safety Tips
As in any sport, cycling can be dangerous, but you can reduce your chance of injury with a bit of preparation and forethought. It is important to know your own limits. For example, if the longest ride you’ve been on is ten miles, you don’t want to set out on a 50 miler with your local club. It’s a great goal and cycling is all about challenge, but you’ve got to build up strength for longer and longer rides. If you’ve got to be medi-vac’d back, you won’t be too popular the next time you go out for the local Saturday ride. You should know the route and level of experience it will take for you to complete the ride.
Bottom line is crashes happen. All you can do is ride smart. Riding in groups is a great way to meet people and learn new routes, but it can be dangerous if riders are careless. Keep a safe distance from other riders who you are not familiar. Be predictable for other riders. “Hold your line”. Always point out hazards in the road. An advantage to riding in groups is better visibility to cars. A single rider is easily overlooked, but 20 riders are a spectacle. However, be sure to always respect the rules of road. Stop at lights and stop signs and signal your next move.
Personal preparation is the key. What will you take with you on your next ride? The safest item you should have is your helmet. Your brain is not replaceable. Also on the list are your cell phone, identification and medical insurance card, and visible clothing. In addition, make sure you have enough ride food and water. Bonking on a ride is no fun. (Reference Giant For Women Commuting Blog Series for more details on safety equipment).
Be prepared with a flat repair kit and practice a couple times before you go out. If you do get a flat, don’t panic. Make sure you pull completely off the road and out of the way of potential hazards. Your bike may have special tools that you should also carry. Know your bike and carry what’s necessary. Usually, a basic multi-tool will cover most on the fly adjustments.
If you are participating in a multi-day tour, you made need to carry more stuff. Follow the organizers recommendations. If you are a regular ride leader, you may want to consider taking a basic first aid class and/or CPR.
Finally, make sure your bike is well maintained. Perform a quick visual inspection before you set out. Check your brakes, tires, and chain. Tighten, change, and lube as necessary.
Hope your next adventure is smooth riding!
Kelli
Bottom line is crashes happen. All you can do is ride smart. Riding in groups is a great way to meet people and learn new routes, but it can be dangerous if riders are careless. Keep a safe distance from other riders who you are not familiar. Be predictable for other riders. “Hold your line”. Always point out hazards in the road. An advantage to riding in groups is better visibility to cars. A single rider is easily overlooked, but 20 riders are a spectacle. However, be sure to always respect the rules of road. Stop at lights and stop signs and signal your next move.
Personal preparation is the key. What will you take with you on your next ride? The safest item you should have is your helmet. Your brain is not replaceable. Also on the list are your cell phone, identification and medical insurance card, and visible clothing. In addition, make sure you have enough ride food and water. Bonking on a ride is no fun. (Reference Giant For Women Commuting Blog Series for more details on safety equipment).
Be prepared with a flat repair kit and practice a couple times before you go out. If you do get a flat, don’t panic. Make sure you pull completely off the road and out of the way of potential hazards. Your bike may have special tools that you should also carry. Know your bike and carry what’s necessary. Usually, a basic multi-tool will cover most on the fly adjustments.
If you are participating in a multi-day tour, you made need to carry more stuff. Follow the organizers recommendations. If you are a regular ride leader, you may want to consider taking a basic first aid class and/or CPR.
Finally, make sure your bike is well maintained. Perform a quick visual inspection before you set out. Check your brakes, tires, and chain. Tighten, change, and lube as necessary.
Hope your next adventure is smooth riding!
Kelli
Friday, 3/21/08 at 6:11 PM
by Tiffany Brown
by Tiffany Brown
Spring Bike Reviews
Giant for Women bikes continue to get some great reviews in the media! Women's Adventure, Women's Health and Bicycling Magazine have been singing the praises of the Tran Send EX W, OCR A0 W, and the Aeryn, respectively.
Women’s Health magazine (April issue) article included the OCR A0 W in “Ten Pieces of Gear Every Woman Should Have”. Not only did it appear in print, but online as well. They quoted Jenny Skorcz of the Women’s Council in addition to the fantastic review:
“Our pick The Giant OCR AOW ($1,800, giantforwomen.com for stores) offers a more upright position than other road bikes and accommodates wider hips, narrower shoulders, smaller hands, and other anatomical specs of the female body. It may seem pricey, but it's such a comfy ride, you'll want to keep it forever…”
Women’s Adventure magazine (March/April issue) covered the Tran Send EX W in the “Fresh from the Field” cycling gear review:
“Totally outfitted for an urban adventure, the Giant Tran Send EX W is a great bike for commuting or getting around town. The gear system is inside the rear hub, which makes for fewer moving parts being exposed to dirt and wear…”
And then Bicycling Magazine featured the Aeryn in the “Triathlon Training and Gear Guide”. I’m please to report that the Aeryn was the only women’s bike reviewed and it received the following praise:
“On the road, the Aeryn is supercomfortable, with a very natural-feeling aero position.” The reviewer goes on to state, “…keep riding the Aeryn into the off-season, and we bet that you will.”
Women’s Health magazine (April issue) article included the OCR A0 W in “Ten Pieces of Gear Every Woman Should Have”. Not only did it appear in print, but online as well. They quoted Jenny Skorcz of the Women’s Council in addition to the fantastic review:
“Our pick The Giant OCR AOW ($1,800, giantforwomen.com for stores) offers a more upright position than other road bikes and accommodates wider hips, narrower shoulders, smaller hands, and other anatomical specs of the female body. It may seem pricey, but it's such a comfy ride, you'll want to keep it forever…”
Women’s Adventure magazine (March/April issue) covered the Tran Send EX W in the “Fresh from the Field” cycling gear review:
“Totally outfitted for an urban adventure, the Giant Tran Send EX W is a great bike for commuting or getting around town. The gear system is inside the rear hub, which makes for fewer moving parts being exposed to dirt and wear…”
And then Bicycling Magazine featured the Aeryn in the “Triathlon Training and Gear Guide”. I’m please to report that the Aeryn was the only women’s bike reviewed and it received the following praise:
“On the road, the Aeryn is supercomfortable, with a very natural-feeling aero position.” The reviewer goes on to state, “…keep riding the Aeryn into the off-season, and we bet that you will.”
Friday, 3/14/08 at 4:33 PM
by Tara Llanes
by Tara Llanes
It can be done!
Hey everyone!! It’s been a little while I know. Well, there have been some updates from me, but they haven’t been specifically for Giant for Women so I want to take the time to say hi again and sorry for being tied up for the past few months. Some of you may know that I had a pretty bad crash on September 1, 2007 and am currently paralyzed from the waist down. Although that won’t be for much longer! I am working really hard at physical therapy and I better be up and out of this chair soon or I’m gonna go bananas!
Not long after I got home from Colorado I went up to Giant to meet with the other Giant for Women “women” as well as the rest of the company. I have been part of this company going on 5 years and I can’t tell you how great it was to see everybody. I had been in a hospital bed for 3 ½ months and it was extremely important for me to see all the people that had supported me and continued supporting me through the hardest time in my life. The bicycle industry is a very small industry in the grand scheme of things, but I am very proud to be part of it.
It was really important that I write this blog. I want everyone to know that there are going to be times that you fall off your bike both literally and figuratively speaking. Some falls may be harder than others, but no matter what you need to know how to get back up. Everyone should realize the strength that they have within themselves. Whether it’s a bump on the knee or a tough task at work gone wrong, everyone should realize that it’s not the end of the world! When I got hurt it was doing something that I love very very much and as soon as I get better you better believe I’ll be back on a bike!
I don’t mean to sound like I’m preaching or anything, but I’ve learned through my own life experiences that you can overcome just about anything if you realize your strength, your determination, and your will. A lot of people forget about those things and get stuck. Just remember that you CAN do anything it is that you want to accomplish. Whether it’s clearing a 10-foot set of doubles, learning how to use clipless pedals, or getting a promotion, KNOW that if you put your mind to it it CAN be done. For me it’s walking again and ultimately riding. And I know this might sound nuts, but if I could just skip the whole walking thing and just ride I might just be okay with that! Either way that’s my thing and I will pull every bit of strength, determination, and will I have to get back on two wheels. If I can do it anybody can.
Keep the rubber side down and do what you love no matter what it is!
Cheers,
tara
I am working really hard at physical therapy and I better be up and out of this chair soon or I’m gonna go bananas! Not long after I got home from Colorado I went up to Giant to meet with the other Giant for Women “women” as well as the rest of the company. I have been part of this company going on 5 years and I can’t tell you how great it was to see everybody. I had been in a hospital bed for 3 ½ months and it was extremely important for me to see all the people that had supported me and continued supporting me through the hardest time in my life. The bicycle industry is a very small industry in the grand scheme of things, but I am very proud to be part of it.
It was really important that I write this blog. I want everyone to know that there are going to be times that you fall off your bike both literally and figuratively speaking. Some falls may be harder than others, but no matter what you need to know how to get back up. Everyone should realize the strength that they have within themselves. Whether it’s a bump on the knee or a tough task at work gone wrong, everyone should realize that it’s not the end of the world! When I got hurt it was doing something that I love very very much and as soon as I get better you better believe I’ll be back on a bike!
I don’t mean to sound like I’m preaching or anything, but I’ve learned through my own life experiences that you can overcome just about anything if you realize your strength, your determination, and your will. A lot of people forget about those things and get stuck. Just remember that you CAN do anything it is that you want to accomplish. Whether it’s clearing a 10-foot set of doubles, learning how to use clipless pedals, or getting a promotion, KNOW that if you put your mind to it it CAN be done. For me it’s walking again and ultimately riding. And I know this might sound nuts, but if I could just skip the whole walking thing and just ride I might just be okay with that! Either way that’s my thing and I will pull every bit of strength, determination, and will I have to get back on two wheels. If I can do it anybody can.
Keep the rubber side down and do what you love no matter what it is!
Cheers,
tara
Friday, 3/7/08 at 10:47 AM
by Mari Holden
by Mari Holden
Spring Training -- Workout Basics
I often go out for rides just to enjoy the scenery and company, but sometimes when I’m alone I like to add some intensity to my ride. I have spent so many years training and racing, that now I like to go hard to burn off energy and keep myself sharp enough to keep up on the local group rides.
I would suggest that anyone who is interested in a real training program should hire a coach to help them stay motivated and on target. But, there are little tricks that you can use to spice up and intensify your workouts.
The first exercise that can help improve your speed is to do sprints. I like to choose different spots on the road up ahead of me. Maybe I am sprinting for a tree, maybe a light or the top of a hill. These kinds of sprints help you improve your speed, and without realizing it, you actually improve your power too. Depending on the terrain, you want to just accelerate and hold your speed all the way to your end point. Sometimes you will be in your little chain ring, and other times you will be in the big chain ring. Generally you want to start from a medium pace, and jump as hard as you can on the pedals and go for it. I like to choose a spot that is maybe a 30-45 second sprint. Do as many as you can, keep it entertaining and fun. I like to do about ten, and I try to have full recovery in between efforts. But, the fun part about doing this kind of workout is that you can let the road decide it for you. Decide to sprint for every tree, or the top of every hill. You don’t have to have a specific plan, just make it like a game and let your route decide how many efforts and recovery time. Sometimes it might be longer and sometimes shorter but it’s o.k. either way!
The next workout that I really love is to find a nice gradual hill to ride and practice different types of riding. I will spend ten minutes at a high cadence, around 90 rpm, and then recover. Then I will go to a standing exercise, where I will try moving between sitting and standing for ten minutes at a lower cadence 70-80rpm and practice feeling my bike moving under me. A mistake that a lot of people make is that they will automatically speed up when they get out of the saddle. In this exercise, I try to focus on keeping the speed the same and shifting up a gear every time I stand in order to keep the speed the same. The reason for this exercise is to learn how to use changing positions as a way to give your muscles a break on a long climb. You can always use standing as a way to speed up, but, it will benefit you to learn how to use different muscles as a tactic to making climbing easier.
The most important thing you can do to improve your fitness is to get out and ride. But in order to get faster, you need to push the limits and learn to get everything you can out of your bike. Learning the tricks of the trade, and learning how you can get the most power out of your bike is the way to start. Don’t think that small sprints are silly. This is how we all get faster. Use these as your own private finish lines. I have won many of my best races in my imagination on my training rides. It’s what makes my riding entertaining, and keeps my routes fresh and fun.
Happy riding!
Mari
I would suggest that anyone who is interested in a real training program should hire a coach to help them stay motivated and on target. But, there are little tricks that you can use to spice up and intensify your workouts.
The first exercise that can help improve your speed is to do sprints. I like to choose different spots on the road up ahead of me. Maybe I am sprinting for a tree, maybe a light or the top of a hill. These kinds of sprints help you improve your speed, and without realizing it, you actually improve your power too. Depending on the terrain, you want to just accelerate and hold your speed all the way to your end point. Sometimes you will be in your little chain ring, and other times you will be in the big chain ring. Generally you want to start from a medium pace, and jump as hard as you can on the pedals and go for it. I like to choose a spot that is maybe a 30-45 second sprint. Do as many as you can, keep it entertaining and fun. I like to do about ten, and I try to have full recovery in between efforts. But, the fun part about doing this kind of workout is that you can let the road decide it for you. Decide to sprint for every tree, or the top of every hill. You don’t have to have a specific plan, just make it like a game and let your route decide how many efforts and recovery time. Sometimes it might be longer and sometimes shorter but it’s o.k. either way!
The next workout that I really love is to find a nice gradual hill to ride and practice different types of riding. I will spend ten minutes at a high cadence, around 90 rpm, and then recover. Then I will go to a standing exercise, where I will try moving between sitting and standing for ten minutes at a lower cadence 70-80rpm and practice feeling my bike moving under me. A mistake that a lot of people make is that they will automatically speed up when they get out of the saddle. In this exercise, I try to focus on keeping the speed the same and shifting up a gear every time I stand in order to keep the speed the same. The reason for this exercise is to learn how to use changing positions as a way to give your muscles a break on a long climb. You can always use standing as a way to speed up, but, it will benefit you to learn how to use different muscles as a tactic to making climbing easier.
The most important thing you can do to improve your fitness is to get out and ride. But in order to get faster, you need to push the limits and learn to get everything you can out of your bike. Learning the tricks of the trade, and learning how you can get the most power out of your bike is the way to start. Don’t think that small sprints are silly. This is how we all get faster. Use these as your own private finish lines. I have won many of my best races in my imagination on my training rides. It’s what makes my riding entertaining, and keeps my routes fresh and fun.
Happy riding!
Mari
Wednesday, 2/27/08 at 5:03 PM
by Sara Jarrell
by Sara Jarrell
A True Ride Life...
A couple of years ago I was wandering around Dirt Demo at Interbike in Las Vegas. I had been on what felt like a couple million test rides and was about to call it a day when my jaw dropped. I had seen his picture on the Internet but it was the golden eagle mounted to his helmet that gave him away for sure. He was just returning from a test ride and seemed very focused absorbing every detail about the bike he had just ridden, I am sure by osmosis. I am not usually one to get star struck but I could not help myself, the legend stood before me – Sheldon Brown. For those of you who are not familiar with this man one of his most well known works is a website that he maintained, http://www.sheldonbrown.com. If you have never been to his website I encourage you to do so, it is a treasure chest of information for all things bicycle related. Trying to remain cool and collected I approached Sheldon, I am sure I had my right hand extend ready to shake long before I was an arm’s length away. I was tongue tied, standing there shaking his hand for an embarrassing length of time. All I could manage to muster was “Oh my gosh! Your work is incredible, I use your website all the time. Thank you for everything”. I finished shaking his hand and turned away with a goofy smile plastered across my dusty face without even properly introducing myself or letting the man speak. This was indeed a special day, one that I will remember for a lifetime. It was the day I met Sheldon Brown, the man that has spent a great part of his life enlightening professionals and tinkering enthusiasts on all subjects bicycle. A man that I look to as a role model not only for his wealth of knowledge but for his passion to ride, and his unending devotion to keeping people on there bik