• 23 May ' 17:52

  Issue No. 530: A Roadie’s Story – Riding Paris-Roubaix

  A Roadie’s Story – Riding Paris-Roubaix

  Exercise Helps Prevent Cancer Recurrence

  Would You Like to Ride a Classics Course or Tour Stages?

  What's the Trick to Standing Safely?

  Getting to Work in Style, Part 3

  Gaining Weight on Long Rides

  Repeat After Me

  Try This: Train for Speed When Doing Distance

  A Roadie’s Story – Riding Paris-Roubaix

  Editor’s Notes:  1) We will not publish an issue of RBR Newsletter next Thursday, May 31, during Memorial Day week. Don’t miss ’ just-released , already a hot seller in its first week in the RBR eBookstore! 3)New Premium Member Discount: 20% off all original vintage posters and poster prints from BicycleGifts.com. See your Premium Member Welcome Page for details.

  A Roadie’s Story – Riding Paris-Roubaix

  You may recall that back in February, devoted one of his Tech Talk columns to answering a Premium Member’s question about wheels for Paris-Roubaix

  Westly Windsor, a 68-year-old roadie from Melbourne, Australia, was heading to France to ride this first-ever Gran Fondo on the same cobbles as the pros. Westly took Jim’s recommendations to heart and had a wheelset built for the ride, and set up his bike in accordance with some tips from Coach Fred as well.

  Westly promised to send us dispatches from France to run in the newsletter and post to Facebook. Unfortunately, technology intervened – and we did not receive his emails from France, which he was not able to save, either. When he got back home, he painstakingly re-created his lost dispatches and sent us some photos.

  We are grateful to Westly for taking the time and effort to share with all of RBR’s readers what it’s like to ride Paris-Roubaix. Following are some highlights of his story, which we have posted in its entirety on our website. The link to his complete account can be found at the bottom of these highlights. Enjoy this special treat from one of your fellow RBR readers. I know I did!

  Westly’s Words – The Highlights

  The Race:  138 km (86 miles) and 15 sectors of pave to Roubaix [we thought]. Banked up in waves according to our numbers, we seemed to forget about the cold and took photos and soaked up the excitement from the crowd. We heard a gun at 7:30, and one wave after another we moved forward and with a rush we were off.

  One would have thought this event was a pro race, such was the cheering from the crowd, but unlike the real pros that tend to start modestly if not slow, the amateur riders took off as though we were to ride a 30 km time trial.

  The first 40km/25miles was on paved roads and through some villages where the residents were out in numbers, the cold north wind not a concern for them, cheering and shouting “Allez-Allez” or “Bravo.” I felt very special and fired a quick “merci bien” back. This certainly helped to push me on and forget about whether I still had toes and fingers on my feet and hands. Once out of the village, it became very silent. It was evident from the lack of conversation that all were taking this event seriously and riding to their limit.

  On the Pave

  The first sector of Pave came abruptly after a sharp turn in the road and was a shock to mind and body alike. Yes, this was why I was here, but, bang, bang, bang the wheels hit the cobblestones, that felt like mountains. How could these lumps of square rock with smooth, rounded tops, be so hard?

  My first instinct was to grab the brakes and secondly wonder what had happened to my eyes, I couldn’t see with any sharpness or focus. My brain, eyes, calves and biceps were like jelly on a vibrating plate.

  I had come on to the cobbles at something around 30kph and should have just kept riding. It came back to me once I had slowed that it is better to ride as fast as possible, so I let go of the levers with hands now on the tops of the bars, got the legs into gear and tried to regain some speed. I also became aware that if I was to succeed in getting to Roubaix, I would have to concentrate for every second of the day in the same way one descends a high mountain switchback.

  My concentration and desperation to keep the bike moving at all cost did not allow me to remember too many of the sectors by name, and I cannot say that one sector was easier or harder than another.

  Some sectors were uphill, hence the  slow 14kph, and were much harder, which forced me to use into the small chain ring with fear that it would shake off the teeth as it had done on my trial in Melbourne. But the day went by with a clean pair of gloves: not once did the chain drop.

  Somewhere on the flat road before sector 10 ‘Tranchee/Trouee d’Arenberg’ I passed a rider of my ilk making his way as best he could, only to find that I was a good wheel to follow. Now, this does not happen often. So, inspired, I made a bit more pace, but the glue was firm. I came into the area of the old village d’Arenberg, miner’s cottages on my right, and crossed the railway line. My idea was to stop at the beginning of the Trouee and take some pictures, and this I did, but not so my poursuivant. He was off and gone up the cobbles with new-found energy.

  Click A Roadie’s Story: Riding Paris-Roubaix to see Westly’s full account, including photos.

  Exercise Helps Prevent Cancer Recurrence

  In his weekly Fitness and Health E-Zine, long-time friend of RBR Dr. Gabe Mirkin related the heartening news from two recently released studies on the effects of exercise among cancer patients.

  “Spectacular news for the 14 million Americans living today with a diagnosis of cancer: this week, two impressive medical studies show that exercise helps to prevent recurrence of cancer. The first study of 45 peer-reviewed articles published from January 1950 to August 2011 shows that exercisers are less likely to die of their cancers than non-exercisers. Also, 27 observational studies strongly showed that exercise is associated with reduced death from breast and colon cancers specifically (J Natl Cancer Inst, published online May 8, 2012). Those who exercised were also less likely to die from other diseases such as heart attacks.

  “The second study, from the Netherlands, showed that cancer survivors who exercised had far more energy, were far more active, and were less tired than survivors who did not exercise. Exercising gave them more energy (PLoS One, published online May 2, 2012).”

  Dr. Mirkin goes on to explain the role of glucose in cancer cell growth, and why it’s so important to manage glucose consumption, and he relates a number of nutritional and exercise tips for cancer patients and survivors.

  Click to read Dr. Mirkin’s complete Special Issue on Cancer

  Riding Alone: It’s RBR Readers’ Preference, by a Smidge

  It was interesting to me to tally up the votes from our poll question of 2 weeks ago: Do You Prefer to Ride Alone or With Others?

  Cycling is the rare sport that can be both an individual and team endeavor, and often includes aspects of both within one event. But the almost perfectly split distribution of votes was still surprising – with the 2 nearly opposite ends of the spectrum getting exactly the same percentage of votes:

  And 2 choices that were intended to provide a middle ground were also nearly equal, with the “alone, most of the time” votes outdistancing the other choice by a mere 8%:

  Finally, votes for the last choice almost made it perfectly split down the middle:

  6% said, “With others, for lots of reasons. I very seldom ride alone.”

  BTW, I voted for ‘I like both equally well’ choice, as I really do like riding with others and riding alone just the same. I find aspects of both suit my character and training needs, and help me enjoy riding to the fullest extent. And that’s what it’s all about, isn’t it.

  Overheard – Tour of California & Giro Edition

  --- “We did what we had to do. We did what we were expected to do. I had my TV time, and, you know, I enjoyed being in the sun. But seriously, we did what we could, and I think we did put on a show for the people. No, for sure it was not for nothing. It was a great day for the whole team….

  “As I always used to say: ‘If you go out and try to win, you might lose.’  But if you go out not even trying to win, you lose for sure. So we went out trying to get it big, and that's what we do.”

  Jens Voigt (Radio Shack-Nissan), after leading an all-day breakaway on the penultimate Stage 7 of the Amgen Tour of California. The final four stages featured some truly exciting racing, as the 40-year-old German finished 2nd in the individual time trial two days before to American David Zabriskie (Garmin), who dominated the TT and took over the GC lead with 3 stages remaining.

  The following day, Sylvain Georges (AG2R La Mondiale) put in an incredible solo effort to win Stage 6. Georges was part of a 7-man breakaway from the gun. He went solo with about 48 km left in the race and fought through the pain to win by 28 seconds.

  "The most difficult thing about the final kilometers was in my head,"Georges said. "I hurt everywhere, I was starting to go cross-eyed and getting cramps, but I was able to focus and fight through it. It was the hardest 15 km of my life."

  Then came Voigt’s inspired surge on the Queen Stage, featuring the epic finish on the beyond-category (HC) Mount Baldy. Voigt’s effort helped launch teammate and fellow oldster Chris Horner on his own windmill tilt. Horner rode away on the day’s 2nd climb, but his effort was matched, and eventually surpassed, by John Darwin Atapuma (Colombia Coldeportes).

  Atapuma was tracked down by eventual stage – and race – winner Robert Gesink (Rabobank), who outsprinted Atapuma at the top after swinging wide on the final turn and coming perilously close to hitting the barrier.

  The only drama on the final stage Sunday was in the sprint after 8 circuits around downtown Los Angeles, as (Liquigas-Cannondale) pipped Tom Boonen (Omega Pharma – Quickstep) at the line to win his 5th stage of this year’s race. Sagan, the 22-year-old Slovak, looks primed to challenge Mark Cavendish (Sky) for the green jersey in this year’s Tour de France. His performance in this race was utterly dominant.

  --- “I didn’t feel good all day, so I’m pretty pleased with the ride overall. I had some bike problems, so I had to ride my spare bike. It was wet and cold, and it was a big effort yesterday. So I’m looking forward to the rest day tomorrow. He worked hard to take the jersey back from me today. I enjoyed taking it yesterday, so I’ve got no problems giving it up today.”

  -- Ryder Hesjedal (Garmin-Barracuda), after losing the in the Giro d’Italia with a week of racing to go to Joaquim Rodríguez (Katusha). The two have made the race a see-saw battle, exchanging the lead over the past several stages.

  The last week features what should be several extremely exciting stages as the Giro heads into the Dolomites for a string of high mountain stages. The culmination is a return to the famous Stelvio Pass on the next-to-last day – this year’s Cima Coppi (or high point of the race).

  The Giro ends with a 31.5-km individual time trial in Milan that may well decide the race. If you have TV or online access to watch the Giro, these last 2 days are not to be missed!

  Effective training results from overloading our bodies -- and then letting them recover and get stronger. Recovery is every bit as important as the workout itself. It’s simple: Without recovery, workouts are less effective because you’re not allowing your body to process the wear and tear you are putting it through (the overload). Thus, it’s not allowed to rebuild and become stronger. Instead, without adequate recovery, your body remains in a perpetual broken down state without realizing the full benefit of your workouts. By improving our recovery, we can improve the quality of our training and our overall enjoyment of riding! In a new eArticle, Optimal Recovery for Improved Performance describes nine techniques we can use to help us recover better and faster.

  By the time we reach our 40s we’ve often reached a physical plateau, but there’s no age limit on gaining a mental edge that will help us become better cyclists. Coach John Hughes’ article, 

  , in his RBR eArticle, . Fortunately, Dr. Bragman says, “strengthening and stabilizing the knee through exercises can help prevent knee problems. And if they do arise, I provide tips for treating, and recovering from, knee pain.” He provides a number of these strength-and-stabilization exercises in the article, and finishes with a section on treatment and recovery.

  Would You Like to Ride a Classics Course or Tour Stages?

   Do You Think You Focus Enough on Recovery?

  -- 40% said “Sometimes. I try to work recovery into my program, but I do not always succeed.”

  -- 25% said “Yes. I always take days off, rest, work on nutrition, stretch and do the right things.”

  -- 18% said “Not really. I would rather be riding than taking time off. I can recover on the bike.”

  What's the Trick to Standing Safely?

  On our group rides, one guy throws his bike back when he stands on a climb. It's miserable to ride behind him. How can we help him correct this dangerous problem? -- Shirley B.

  Making the bike kick back is a common technique flaw. The danger is to the rider behind because when a front wheel is struck, it's easy to lose control and fall. Meanwhile, the culprit will feel only a bump against his rear wheel.

  His bike doesn't actually go backward, of course. It just seems to in relative terms because it slows abruptly.

  When standing on a climb, the tendency is to pull back on the bar and lurch forward to get up from the saddle. This interrupts the pedaling action and, because of the grade, the bike decelerates.

  You're right -- it's disconcerting and dangerous. But it's not hard to prevent or at least minimize. Suggest to your friend that he practice his timing so he stands as one pedal comes over the top. By making a smooth stroke this way, he'll keep more of his speed through the transition.

  He can also push the bike forward a bit just as he stands, using his hands on the brake hoods. When timed right, this move offsets any speed loss on that key pedal stroke.

  Some riders always say "Standing!" just before they do. This warning is helpful, but it isn't a substitute for proper technique and consideration of people behind.

  When following any rider on a climb, it's a good idea to leave at least one foot of space or ride a few inches to the left or right of the rear wheel. This creates a safety margin no matter how good the rider is. Stay aware by watching body language for signs that a rider is about to stand.

  Getting to Work in Style, Part 3

  This is the last installment of our series on commuting bikes in honor of Bike Month, which takes place in May in most of the USA (and June in Colorado). Bike Month is a result of all the dedicated cycling advocates who have tirelessly worked to advance cycling as a lifestyle.

  Because of their efforts, biking has improved and continues to do so in many parts of America. Which has spurred the bike industry to respond with many new and versatile options for keeping that polluter parked, and instead pedaling everywhere.

  You can find these unique models by visiting company websites and looking for a link to their “urban,” “town,” “city,” “utility,” and “lifestyle” models (or terms like this). Another great development is that mainstream magazines like Bicycling have returned to covering more commuting topics, and we even have Momentum, a fun magazine especially for the urban two-wheeler.

  Today, I thought I’d point out a handful of nifty city bikes to whet your appetite if you’re in the market.

  My first two picks are folding bicycles, which I find among the most versatile of all my commuting bikes. The advantage of folders is that they get small, fast, so that you can bring them inside with you and eliminate any risk of theft (for example, I’ve brought mine into movies and parked them in the seat next to me).

  Folding also means you can park the bike in a tiny spot next to your desk at work or anywhere at home. And it lets the bike get so small you can easily take it on public transportation or toss it in the smallest taxi or rental car on vacation. It might even fit into the overhead on an airplane if they will permit it (my Brompton does).

  Brompton

  My favorite folder is made by Brompton. I learned about this trick machine while working on a buyer’s guide to folding bikes for Bicycling, and I had to buy one afterward because I had gotten so used to having it around.

  It’s like the Swiss Army knife of bicycles. It folds up so quickly and easily and gets so small that it’s always sitting there, ready for use. And, even with its miniature size, it packs everything needed to ride around, run errands, get to work and home, including a quality drivetrain and brakes, comfortable upright riding position, fenders, rack, rear suspension, bell, front and rear lights and it even has a built-in parking mode.

  What’s more, the bike is ultra adjustable so that anyone from child to adult can ride it. And it has some special features like a hidden chain when it’s folded so you won’t get grease on your dress clothes, plus a locking fold so that it stays packed when you’re running to catch a bus or hiking up stairs from a subway. When you see one, you’ll understand why Bromptons are so popular worldwide.

  Bike Friday Tikit

  My all-time favorite travel bike is a Bike Friday Pocket Rocket Pro. It’s a folding bicycle with 20-inch wheels that fits in a standard suitcase for easy travel with no extra baggage fees. While I’ve used this folding flyer as a city bike and commuter on business trips, it’s more of a road-racing bike, and it’s best for training rides, century rides, even competition.

  But now Bike Friday has a purpose-built folding commuter that’s getting great reviews and is worth checking out, called the Tikit. I haven’t had a chance to ride a Tikit yet, but I’ve been so impressed with the performance of my Bike Friday and their service over the years, that I wanted to point it out.

  Note that Bike Friday will build the bicycle to your specs and that many option are available. I am attracted to their high-end model, which boasts a Gates belt drive and Nuvinci hub, two of the coolest toys going.

  The Gates belt drive is a composite belt “chain” that eliminates issues with noise, lubrication and even greatly reduces wear and tear. And the Nuvinci hub is an ingenious transmission that makes shifting as simple as dialing in radio stations. There are no preset gears. You simply twist the shifter and the pedaling gets incrementally easier or harder. It’s so seamless and smooth you won’t believe it until you try it. Fun stuff I’d love to have on my everyday ride.

  ANT Boston Roadster

  I was born in Boston and know it as a great and crazy place to bicycle. So I thought it would be fun to recommend a bike from Beantown, the ANT Boston Roadster (ANT stands for Alternative Needs Transportation).

  This is a full-size, standard city bike, not a folder. It’s based on a bicycle design called the porteur, a French city bike with a large cargo rack over the front wheel. Carrying your gear up front lets you keep an eye on it and can make loading and unloading easier than dealing with panniers and bags.

  The Roadster also features a lovely and custom-built frame (men’s and women’s models available), quality components throughout and sweet commuting accessories such as a full chainguard, fenders, dual-leg kickstand (the most stable design) and even a built-in wheel/frame lock.

  Raleigh Detour City Sport DLX

  Lastly, since I wrote about vintage British 3-speeds in part 1 of this series, and mentioned Raleigh, I thought it would be fun to see what they have in their commuter catalog and spotted their slick Detour City Sport DLX

  It’s a nice example of the type of bicycle you can find from many major bicycle companies today. Notice that it’s nicely equipped for traffic jamming, with disc brakes, built-in lighting, puncture-resistant tires, an internal drivetrain, chainguard and fenders, rear rack and kickstand. They covered all the bases.

  Have fun browsing for other great commuters at your local bike shop and online, and keep those comments coming about your favorite bicycles for biking to work.

  Gaining Weight on Long Rides

  You rode 170 miles in 2 days at an average speed around 15 mph. You ate and drank just enough. You were excited about the opportunity to do consecutive long rides because you want to lose 10 pounds and certainly 170 miles would incinerate plenty of body fat.

  You weighed in at 205 pounds before the first ride. Then the morning after the second ride, you stepped on the scale expecting to have burned off 5 pounds of ugly fat. Oops! The scale says 208. You put on your glasses but the number is still there — yes, you gained 3 pounds instead of losing. What went wrong?

  Gaining weight during a long ride or after several long rides isn’t unusual. It's typically caused by fluid retention. Ultramarathon riders have been known to gain 15-20 pounds of fluid during their events.

  Long-distance cyclist Lulu Weschler has written about this phenomenon in the past in RBR Newsletter, explaining that fluid retention involves a hormone called arginine vasopressin (AVP). "This hormone," Lulu reports, "is the sole human antidiuretic hormone. It is normally and appropriately released when we need to conserve water because we're becoming dehydrated.

  “AVP can, however, be released 'inappropriately' for reasons including stress, pain, hypoxia, and nausea. AVP signals the kidneys to retain water while letting go of sodium. This doesn't mean something is wrong with the kidneys. It's not 'kidney failure' as is commonly thought. The kidneys are simply responding correctly to an incorrect signal."

  How can you get the kidneys to begin expelling water again? There's no certain solution, but Lulu has this opinion: "If you get in trouble with fluid retention, a high salt/low water concoction — say, one bouillon cube per one ounce water — may do the trick to get urination started. But we do not know for sure."

  Weight gain can also be caused by successful efforts at recovery. When you store muscle glycogen, you also store considerable amounts of water. So depleting yourself with long rides and then eating and drinking enough to recover fully can lead to transient weight gain.

  Food for Thought

  Be patient.  Yes, long rides burn lots of calories, about 500-600 per hour for many cyclists. But successful weight loss is a long-term project. You didn't gain that extra fat in a couple of days, so don't try to (or expect to) lose it in a ride or 2. Weigh yourself less frequently and do it in the same conditions, perhaps first thing in the morning. Eat moderately, ride consistently, and look for gradual weight loss over a period of weeks and months. (Coach David Ertl, Ph.D.’s excellent eArticle Losing Those Last 10 Pounds is a great resource on the subject.

  ---

  

   

  Repeat After Me

  Most modern training plans feature interval workouts: lactate threshold intervals, anaerobic threshold intervals, pyramids, ladders, over/unders, and so on.

  These structured, concentrated efforts are painful but effective, especially if you don’t have time for “putting in the miles,” which usually leads to “filing for divorce.”

  What coaches never mention is the strategy behind intervals. “Strategy?” you say. “We don’t need no stinkin’ strategy.” Just go till you blow, then go some more.

  That’s fine if you do intervals solo, which has been shown to lead to clinical insanity within 3 months in 9 out of 10 cyclists. (The 10th guy was already loonier than a helmetless commuter.)

  So you really should do intervals in a group, and that’s when you need a game plan. Because the goal -- as with every aspect of cycling -- is not just to get a good workout, but to crush your riding buddies. Here are some proven tactics:

  Start Fast & Leave

  The key is not to tell anyone you’re cutting the workout short. Do the first interval all-out. Your smarter training partners won’t try to match your pace, so you’ll get the satisfaction of beating them. But your over-eager companions will follow you. As you head home after repeat No. 1, there’s nothing more gratifying than seeing the look of panic when they realize they’ve blown themselves up and have several more intervals to go.

  Show Up Late

  Come for the last 1 or 2 repeats and use your fresh legs to destroy your exhausted rivals. Bonus demoralizer: Be sure to lie about how tired you are from doing multiple intervals earlier in the day.

  Stay tuned for more interval tactics, including Draft ‘n Sprint, “My coach told me to turn around after 17 minutes,” and much more.

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  Try This: Train for Speed When Doing Distance

  Endurance is relative. Anyone can ride a long distance if they go slowly, take breaks and consume enough food and liquids.

  But many of us want to ride long at a strong pace. There's a huge difference between covering 100 miles in 8 hours or doing it in 6 hours.

  So, endurance isn't only about how long you can ride. It's how fast you can ride, too. How many cyclists have you heard bemoan their century time and chalk it up to poor endurance when the actual problem was their speed?

  Want to go the distance faster this season? Try these two training tricks, starting with your next long ride:

  Vary your training speed

  The primary mistake most riders make is training at the same effort level within each ride and for ride after ride. They lock into a pace that's neither too hard nor too easy.

  As a result, they never go fast enough to promote improvement or slowly enough to allow recovery. Their training palette is a monotone gray rather than red-hot bursts of effort followed by cool-blue spinning.

  Do several sprints every hour

  Studies show that fast accelerations of just 10-30 seconds can raise your average cruising speed by giving you more power.

  You don't need to sprint all-out. Simply stand and accelerate until you spin out the gear, then sit down and spin up to 10 rpm faster. Hold this speed for several more seconds, then back down gradually. Repeat 3 or 4 times per hour, separated by 10-15 minutes of riding at your normal cruising pace.

  A good time to sprint this way is on short climbs or the flat road following descents when your speed is already up. Sprint in a big gear to keep your descending momentum for 10-15 seconds.

  Recommended Reading: Swift Cycling: A 12-Week Program for Increasing Your Cruising Speed

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• 21 May ' 08:50

  

  

  

  

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• 16 May ' 20:12

  Issue No. 529: Optimal Recovery for Improved Performance

  Spring Cleaning Tips from the RBR Crew

  New eArticle: Optimal Recovery for Improved Performance

  Do You Think You Focus Enough on Recovery?

  What's the Ideal Ankle Angle?

  Getting to Work in Style, Part 2

  Balancing Hills and Flats

  Unwritten Rules

  Health Matters: How to Deal with Chronic Anal Fissures

  eBooks and eArticles for In-Season Training

  Spring Cleaning Tips from the RBR Crew

  Two reminders– 1) RBR will not publish an issue May 31 during Memorial Day week; 2) tomorrow, May 18, is national Bike to Work Day.

  Welcome to our newest Premium Member Giveaway Partner!Cane Creek has joined the still-growing list of bike products companies graciously donating their wares to help us give something back to our Premium Members. Look for an exciting Cane Creek product in the 3rd Quarter Giveaway.

  Spring Cleaning Tips from the RBR Crew

  There seem to be a million and one ways to keep your bike and gear clean. Some cyclists prefer job-specific products, like Pedro’s cleaning products, for example, while others head for the bottle of dish soap at the sink.

  To each, his own, certainly. But by sharing solutions with other riders, you may pick up some useful tips you can make your own. As this is the traditional “season of cleaning,” we offer the following Spring Cleaning Tips from the RBR Crew, ranging from bikes to clothes to helmets and shoes, to bottles. After reading these, be sure to share your own tips on the

  Fred Matheny’s Tips

  My riding is divided between the arid climate of western Colorado and often soggy Seattle, so bike and equipment cleaning chores vary widely. But I always try to clean up as soon after a ride as possible — shower, eat something and clean the bike before the grime dries.

  Bike Cleaning

  After a dry ride I simply wipe the dust off the tires, checking the tread carefully for embedded grit, glass or goathead thorns and the sidewalls for cuts. Then I wipe down the frame with a damp cloth and check to see if the chain needs lubed. Finally, I fix any problems I may have noticed on the ride like a loose headset or balky shifting.

  After wet rides, I fill a bucket with water and a small dollop of dishwashing liquid, then scrub the bike and tires with a soft brush. The dishwashing liquid doesn’t leave spots so there’s no need to rinse the bike.

  Clothes Cleaning

  If I’m at home, after every ride I put all my riding clothes, including gloves, in the washing machine using Tide Febreze Sport. On a tour, I toss riding clothes in the shower, sprinkle on some shampoo and stomp on them as I shower like I’m stomping grapes in an Italian winery. I rinse them out under the high water volume and pressure of the tub faucet then wring them out in a rolled-up towel. If I hang them over my bike in the hotel room next to the air conditioner, they’ll be dry by morning.

  Other Gear

  I rinse out my Camelbak bottles in hot water and squirt hot water through the nozzle. Nozzles, but not the bottles, go in the dishwasher at home. I wipe down cycling shoes with a damp cloth. If I rode in the rain, I stuff some newspaper inside to hasten drying time. I rinse off my helmet pads and straps. Each spring I check the sticker inside the helmet that tells when it was manufactured and replace it after 5 years or immediately after a crash.

  Jim Langley’s Tips

  Bike Cleaning

  I pretty much just wipe down my bike with a rag once a week or so. If it gets dirty, I use Lemon Pledge spray furniture wax to clean and shine it in one. If the chain gets grimy, I wipe it clean with a rag. The basic idea is that a clean bike stays clean, so I just try to keep them clean and not let them get dirty.

  After rainy rides where a lot of grit or dead worms get on my bike, I rinse it with water right when I get home, dry it and apply a little drip lube to anything that looks like it needs it -- like a now-lube-free chain.

  Clothes and Other Gear

  My clothes just go in the washing machine and dryer. Nothing fancy.

  Unfortunately, though I’ve heard many tips/suggestions/theories (like putting it in the dishwasher!), I haven’t found any easy way to keep my helmet liner or straps clean. So I don’t even worry about it. I try to have 2 helmets in rotation so neither one gets too gross. And I get new helmets every 3 years or so.

  On shoes, I wipe off any grime I can on the uppers and make sure the cleats don’t have any dirt in them by digging it out with small screwdriver. I also try to carry cleat covers to protect them when walking in them.

  Scott Martin’s Tips

  Bike Cleaning

  I use a glass cleaner like Windex for quick bike clean-ups. Works well on dried snot, saliva, energy drink, etc.

  Clothes and Other Gear

  I wash my good Lycra clothes in the washer in cold water to try to extend their life. For the same reason, I hang dry them rather than use the dryer. I do the same with my wool and polypro stuff. Once my shorts get to the see-through "negligee" stage, I only wear them on the trainer and don't worry about tossing them in the dryer.

  I wipe the salt stains off my helmet straps with a damp cloth. Looks better and doesn't aggravate the skin on my face.

  John Marsh’s Tips

  Bike Cleaning

  Like the other guys, I believe in keeping a clean machine. After each ride, at my back door, I spin the tires and let them roll through my bristle door mat to clean off any grit. Once inside, after every couple of dry rides, I wipe the bike down all over with a slightly wet microfiber cloth. Every couple of weeks, I wipe down the rims in the same way. Once a rag gets too dirty for frame duty, I rotate it and use it to wipe down the chain.

  After wet rides – especially if there’s a lot of brake dust mixed in with rest of the grime – I draw a bucket of warm water with a couple squirts of dish soap. I use the same microfiber cloth, or a sponge if the grime is severe, and wash off everything, spokes included. Then I lightly touch up the chain with Chain-L

  Clothes and Other Gear

  I also wash my duds, including gloves, after every ride in the washing machine, on delicate, in cold water. I don’t use any special detergent. I’ve tried sports detergents, but they don’t seem to me to do anything different from normal ones. I dry my clothes in the dryer, also on delicate.

  When my helmet straps need cleaning, I put the helmet in the kitchen sink and use the spray attachment to spray off the straps and the inside liner. Then I just “squeegee” out any water from the liner and set the helmet on a paper towel to dry. I also buy extra liner kits and replace the liner every year and a half or so, when it starts getting brittle.

  Like Fred, I prefer Camelbak bottles. To clean the nozzles, I take them apart and, under some hot water, simply use my finger and some dish soap to clean them off.

  After every ride, I slip my Stuffits Sport Inserts into my shoes until the next ride. They pull out any moisture and keep the shoes oder-free. Just last week, I got to try them on totally soaked, dripping-wet shoes after getting caught near home in a major downpour. The next day, my shoes were completely dried out! The inserts were still a little moist and needed to dry out themselves, but my shoes were dry and redolent of cedar. Pretty cool! (Before I found Stuffits, I would put my soaked shoes in the dryer, on a shelf made for such things. That worked just fine, too – and in my experience, better than stuffed newspaper.)

  Don’t forget to share your own cleaning tips with your fellow RBR readers!

  New eArticle: Optimal Recovery for Improved Performance

  The pros are fortunate. All they have to do is ride and recover, whether in training or during the racing season, and they have soigneurs to help them out with stretching, massage, yoga, etc. Not to mention team chefs and nutritionists at their disposal.

  We everyday roadies don’t have soigneurs to help us; however, we can, and should, work on our own recovery. Effective training results from overloading our bodies -- and then letting them recover and get stronger.

  Recovery is the most frequently overlooked element of successful training. Yet, it is every bit as important as the workout itself. Recovery is every bit as important as the workout itself. It’s simple: Without recovery, workouts are less effective because you’re not allowing your body to process the wear and tear you are putting it through (the overload). Thus, it’s not allowed to rebuild and become stronger. Instead, without adequate recovery, your body remains in a perpetual broken down state without realizing the full benefit of your workouts.

  By improving our recovery, we can improve the quality of our training and our overall enjoyment of riding! In a new eArticle on sale today, Optimal Recovery for Improved Performance, describes nine techniques we can use to help us recover better and faster. Coach Hughes provides details on how to:

  •      Replenish nutrients used up during a ride.

  •      Relieve muscle tightness.

  •      Improve blood flow from your legs.

  •      Move lymphatic fluid from your legs to the lymph glands, thereby getting rid of metabolic waste products.

  •      Reduce or prevent Delayed Onset Muscle Soreness (DOMS), which strikes a day or two after a hard ride.

  •      Reduce localized pain or acute inflammation.

  The eArticle is illustrated with 14 photos (like the one at right), including a step-by-step guide to self-massage of your legs.

  As we move into the sweet spot of the riding season, when we tend to put in more miles and do more, longer single- and multi-day events, Optimal Recovery can help you improve your recovery, enabling you to ride better and have more fun on the bike!

  Thieves Target High-End Bikes in Southern California

  Erik Stokien sent us a Los Angeles Times article on a theft ring operating across Southern California that targeted high-end bikes. It’s a cautionary tale about how you handle selling a bike online, and on bragging about your bike on social media.

  The thieves, it turns out, monitored sites like Craigslist for sales notices, and kept tabs on Facebook for posts by cyclists bragging about their fancy bikes or posting photos of them.

  Then the thieves would drive to the owner’s house and, often, simply employ a smash-and-grab to drive away with their prize – typically in the $2,000 to $15,000 range. They netted almost 200 bikes worth an estimated $250,000 during the ring’s heyday.

  The ring has been busted, but there’s a kicker: The thieves had been “fencing” their loot through a bike shop owner (neither the owner, nor the shop, was identified in the article). The shop owner paid the thieves a couple hundred bucks for a bike, then stripped it and sold off the parts.

  So, if you’re ever offered a deal “too good to be true” in a bike shop you’re not familiar with, think about it. You may be about to buy somebody else’s frameset, electric derailleur or carbon wheels.

  Click to read the complete LA Times story

  Cyclist Steals His Own Bike Back from a Thief

  The same week I received the email about the L.A.-based theft ring, a neighbor of mine sent me a story about how a cyclist turned the tables on a thief who had stolen his bike – by stealing it back from him!

  In this case, the thief had done the old-fashioned cut-the-cable-lock and ride off routine. Then, he used Craigslist to try to sell the stolen bike. After getting no help from police, the owner decided to take matters into his own hands. He set up a time to look at the bike, and during the “test drive,” he simply kept on riding all the way home!

  Social media taketh away, and social media giveth!

  Here’s a link to the NBCWashington.com story

  Our Favorite Rides: Boulder, Colorado, Climbing Challenge

  RBR reader Drew Clark, the self-appointed President-for-Life of the Stupid Climbing Club, sent us the following using the Favorite Rides form on the Newsletters page on our site.

  Please share your own favorite ride(s) with your fellow RBR readers. Your write-up can be straightforward, tongue-in-cheek like Drew’s, or anywhere in between. Here’s what Drew had to say:

  Stupid Climbing Club Announces The Last Annual Drew Clark Climbing Challenge Of Eight Epic Climbs (because, even if you can do it once, you won’t want to do it again). For bikers with more gears than brains. The price of admission is STEEP! (I did this ride on October 4, 2007, at the age of 60.) You can try it whenever you want.

  Here is the route:

  Park your car at 6th and Canyon in Boulder (you will pass this spot two more times during the day). Ride north on Broadway to Lee Hill Road, turn left.

  1.            Climb Lee Hill, going over the top. Coast down to Left Hand Canyon, then 

  down to James Canyon, turn left.

  2.            Climb Super James, passing through Jamestown and going all the way to the 

  top, making the turnaround at Sparn Way. Coast down to Left Hand Canyon, down to Buckingham Park, turn right.

  3.            Climb Olde Stage Road, going over the top. Coast down to Lee Hill Road, 

  down to Broadway, turn right, ride to Mapleton, turn right.

  4.            Climb Sunshine Canyon, going to the end of the pavement. Coast back down 

  to Broadway, turn right, ride to Canyon, turn right, ride up Boulder Canyon to Sugarloaf Road.

  5.            Climb Sugarloaf, going to the turnoff for Switzerland Trail. Coast back 

  down to Boulder Canyon, down to Magnolia Road. (This ride is a quitter’s dream. Any time you want to quit, just point your wheel downhill and coast back to Boulder. If you are having second thoughts, now is the time to do just that. All eight climbs are steep, but Magnolia varies from steep-steep to stupid-steep.)

  6.            Climb Magnolia Road, going to the end of the pavement. Coast back down to 

  Boulder Canyon, down to 6th Street, turn right, ride to Baseline Road.

  7.            Climb Flagstaff, passing by the Amphitheater spur and going all the way to 

  the top. Turnaround at Bison Drive just before Kassler Lake. Coast back down, picking up the Amphitheater spur on the way down. Coast down to Broadway, turn right, ride to Table Mesa Drive, turn right.

  8.            Climb NCAR Hill. Coast down to Broadway, ride back to your car. Go home.

  Mileage 99.8 miles (yeah, I circled the parking lot until I hit 100.0). Total climbing: over 14,000 feet (equivalent to riding from sea level to the top of Pike’s Peak). This was the hardest one-day ride I’ve ever done, even tougher than one day of RAAM. Good luck.

  If you can meet the challenge, you will be awarded the following: Lifetime membership in the Stupid Climbing Club -- certificate printed on a cheap ink-jet printer, suitable for folding into a paper airplane.

  Overheard: Giro and Tour of California

  Our own was interviewed on a local NPR affiliate station to provide expert commentary on the Stage 2 route of the Amgen Tour of California, which traversed some of the roads Jim and his fellow Santa Cruz roadies ride all the time. Click to listen to the KUSP interview

  Jim helped to promote the stage, just as Coach Fred Matheny is helping promote Stage 2 of the USA Pro Cycling challenge in his hometown of Montrose, Colorado. That race will be held in August. While Georgia doesn’t have a pro stage race any longer, I do my part to promote some of the local charity rides taking place around Georgia.

  At RBR, we’re proud to do what we can to support cycling, in general, and events like these.

  --- “It was an important stage win especially for the bonus. Some journalists told me about the finish here and I now realize that it is suited to me. When you get to a finish like this one you have to use it to your advantage.”

  Joaquim Rodriguez (Katusha) who took the stage 10 victory in the still wide-open Giro d’Italia in Assisi on Tuesday. With the time bonus gained from winning the stage, he wrested the Pink Jersey from Canadian Ryder Hesjedal (Garmin-Barracuda), who had worn it as the race leader for a number of days.

  After winning the opening-day time trial and then crashing hard in Stage 3, young Taylor Phinney (BMC Racing) lost the on a swollen ankle in Stage 4’s team time trial. He’s crashed again since then, but he’s soldiering on to attempt to accomplish what he said was his main goal for the Giro – completing his first 3-week tour. He sits in 186th place (out of 190).

  Rodriguez held onto the Pink Jersey after yet another crash-marred finish in Wednesday’s Stage 11.

  ___________________________________

  --- “It was a surprise for me. I'm glad to win, and I have to say thank you for my team because they did very good work for me. This race is very hard for me because there are long climbs at the finish (on stage 6 and 7) and I don't do very good at the time trial, maybe I will try to hold the yellow jersey one more day, but after the time trial we will see. But I don't think so."

  Peter Sagan (Liquigas-Cannondale) three for three at the Amgen Tour of California after winning Stage 3 in Livermore. The Slovak champion has found himself in the right place at the right time at every turn thus far.

  But he is a realist and does not expect to contend for the overall title with serious climbing and an individual TT ahead – neither of which are his strong suits.

  Like the Giro, the Tour of California remains wide open, with almost 50 riders within 30 seconds of the GC lead. Thursday’s TT and Saturday’s torturous climb and mountaintop finish on Mt. Baldy will go a long way toward settling this year’s race.

  Do You Think You Focus Enough on Recovery?

   Do You Prefer to Ride Alone or With Others?

  37% said “Alone, most of the time, but I do ride with others occasionally.”

  29% said “I like both equally well and probably do each about half the time.”

  14% said “Alone. I almost never ride with other cyclists. I enjoy the solitude.”

  -- 14% said “With others, most of the time. I prefer the companionship.”

  What's the Ideal Ankle Angle?

  My Achilles tendon gets aggravated, apparently by my pedaling style. If I pedal with my heel just slightly lower than normal on the power part of the stroke, it doesn't hurt. Can you suggest how to keep my heel at this "ideal" pain-free level? -- Jim L.

  I suppose you could use a custom ankle brace or a really tight tape job. But locking your ankle like that and altering your pedal stroke might produce injuries somewhere else even if it does relieve your Achilles pain.

  We naturally hold our feet in a certain position while pedaling, based on various physiological factors. There's no "correct" foot angle. Jacques Anquetil, a five-time Tour de France winner, pedaled with a pronounced toes-down position. Eddy Merckx, another Tour five-peater, had a flat-foot style. Greg LeMond, a three-time winner, was often seen climbing with his heel down at the bottom of the stroke. All three guys rode pretty well.

  Most riders who try to emulate the form of a top pro -- instead of pedaling in the style that's normal for them -- will probably not ride as well and might get injured, too. Manipulations to pedaling style generally create an inefficient stroke.

  Be certain your saddle height is correct and that your cleats are properly placed. For expert positioning guidelines, check Arnie Baker's Bike Fit or Andy Pruitt's Medical Guide for Cyclists – among numerous other titles that cover bike fit in RBR’s eBookstore

  Also consider a stretching program that creates more ankle flexibility. One effective Achilles stretch is to stand about two feet from a wall and lean into it while keeping your heel on the ground. Hold for 20-30 seconds, doing one leg and then the other. As your tendons loosen, stand back a bit farther to increase the stretch. Do this short routine before and after every ride.

  ______________________________________

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  Getting to Work in Style, Part 2

  Last week’s column (Tech Talk, Issue No. 528) about May being Bike Month, in which I recommended finding an old British 3-speed and riding it as your bike-to-work vehicle, attracted excellent comments. Since there’s interest in commuting bikes and because tomorrow is national Bike to Work Day (while some areas, like Colorado, don’t even celebrate B2W until June), I thought I’d keep the theme going.

  Today, let’s look at some of the great tips you offered, and next week, I’ll make some specific bicycle recommendations.

  Your Comments

  The consensus of your feedback was that there are better picks for bicycle commuting than my favorite choice, the vintage 3-speeds I mentioned. I should have explained that I have a few commuters and that I wrote about my older ones as an affordable, practical and versatile option. I didn’t intend it as the only option.

  Still, it’s always helpful to hear what’s working for different readers riding in varying locations, conditions and weather.

  Go with a used hybrid or mountain bike

  I’ll kick this off with a comment from Ray Keener from Boulder, Colorado, who is actually a renowned bike guru in his own right, a longtime bike-shop guy, expert bike fitter, cycling advocate and who currently supports bicycle retailers with his popular Selling Cycling staff-training program.

  Ray said, “I agree about the beater part, especially here in a college town where theft is rampant. I just think you're shooting for an awfully small target with the old 3-speeds. I'm on Craigslist every day looking for commuters and townies for friends and family. First choice is a used hybrid (and admittedly, you need more gears here than in some places). Second choice, a used mountain bike with the intent of switching out the tires for something smoother and lighter.

  “It doesn't rain much here, so a rear rack to prevent the dreaded skunk stripe is sufficient coverage for all but the daily die-hard commuter. The standard set-up is a used bike for $75 or so (I like older bikes with very few miles), another $50 in tires, fenders, lock, kickstand, bell, whatever is needed, and you're ready to roll for $125 or so!”

  Thanks, Ray. I’ve ridden in Boulder and it has a wonderful infrastructure for cycling where you can travel on bike paths, roads and even many dirt roads, so I can fully understand how the bikes you describe would be perfect.

  Just ride your road bike

  “JDC Biking”made perhaps the simplest suggestion, which is to just use your everyday ride for commuting.

  He wrote, “I use my road bike, because my commute is 30 miles each way and I could not stomach 30 miles on a 3-speed, 30-pound bike. Fortunately, I’m able to bring my bike into work and keep it in a huge storage area where it’s very safe.”

  Riding a road bike makes complete sense for such a major commute. Bravo, JDC! One summer I commuted 50-miles round trip almost every day, and I remember how hard it was, so my hat’s off to you. Besides the lighter weight and more efficient ride of a road bike, it’s easy to install commuting accessories like racks, lights and bags for carrying your lunch, work clothes, etc. too.

  Pedals 2 People

  A reader going by “bleckb” mentioned what sounds like a great way to get a commuting bike. He said, “While I won't argue the merits of the 3-speed route, because Spokane [Washington] has some hilly terrain that already discourages folks from riding more, I will support the beater route for the new commuter. We have a local organization, Pedals 2 People, that has a "build a beater" program. The last I checked, they charged $50 for full access to all the parts and tools needed to build a bike from the parts they have in stock. Someone is probably riding around on my old Novara Arriba setup as I type, or so I hope.

  “I'm one of those who has a dedicated commuter bike, a Soma Double Cross with street tires and full fenders, with enough room for studded tires in the winter, though I do have to take off the rear standard fender and add a removable one because the studs don't leave enough clearance near the bottom bracket. I probably spent more than was necessary, but even then, it's a heck of a lot cheaper than any car (mine stays home as much as possible). Another reason this works for me is I can go on extended rides on the way home. I work on the edge of a state park, and there's a 15-mile loop I can make as part of my ‘commute.’ I can extend my commute closer to home as well, getting up to 35 miles out of my ride home if time and weather permit. This isn't the sort of thing I'd want to do on a beater.”

  Older bikes make sense for winter commuting

  “Mikebikekayak”made more good points: “Another reason for an older bike is for winter commuting.  My ‘beater bike’ is a '93 Kona Cinder Cone, cro-mo frame, Shimano Deore LX 7-speed components. I haven't tallied the total mileage, but it probably has something like 80,000 miles on it (many parts have been replaced). I can't bring myself to replace it with a newer bike with lighter frame and components because I ride in some nasty conditions in the winter.

  “I really prefer the durability of an older 7-speed or less drivetrain. I only ride my Campy 10-speed for events and occasional training rides. Also I was T-boned pretty hard by an SUV on this bike about 8 years ago, and any other frame construction than cro-mo would have ended up in the dumpster.”

  Commute on a bicycle you like as much as your road bike

  I’ll give Ford Kanzler the last word. He said, “I disagree that commuter bikes need to be ‘beaters’ or some cast-off relic from the ’70's. I certainly agree that using some crazy-expensive, fragile carbon ride that's only good for racing doesn't make sense. It wouldn't last. But unless your bike commute is only occasional and just a mile or two each way, a comparatively clunky bike isn't going to encourage use or be much daily fun.

  “I ride the train with lots of daily cycling commuters and their bikes generally aren't old beaters. They ride an amazing assortment of gear. Mountain bikes without suspension make lots of sense, especially swapping smooth tires for knobbies. Sport/touring models with adequate clearance for fenders are even better, unless you live where it never rains or will opt for the car if it does.

  “If you've ever been to Europe or perhaps Japan, you'll see very nice commuting bikes everywhere. Yes, as with single-use racing bikes, you can spend a wad on commuters, but why does it have to be a jalopy? Commuter bikes can easily be ridden anywhere, anytime, with any shoes. You might even discover a whole new, more enjoyable world of cycling beyond the Lycra/Carbon/Speed scene. Create a comfortable-fitting, good performing commuter bike that you'll enjoy and requires no apologies. Encounter an entirely different kind of cycling focused on riding for the fun if it, as well as getting to your workplace.”

  Great thoughts, Ford. Following up on your comment about amazing commuting bikes, next week I’ll point out a few, so stay tuned for the final installment of this series.

  Jim Langley. Jim's streak of consecutive cycling days has reached 6,701.

  Balancing Hills and Flats

  You usually do your solo training on flat terrain but have begun riding with a group and the route often includes climbs. You decide to train more frequently on hills so you can keep up — and maybe even put the hurt on these guys. What is the correct balance of flat and hilly training?

  Assuming you have a choice of hilly rides and flat ones in your area, this is a tough decision. Too much climbing can deaden your legs and make you slower on flatter terrain. But always spinning on flat roads reduces the strength and power you need for climbs.

  Decide what your goals are. If you want to do well in hilly group rides or races, you need to include more climbing than if you specialize in flat events. Generally, 2 days a week on hilly courses should be sufficient to help your climbing.

  But riders who live in areas so hilly that they can’t do their easy days on flat roads have a trick to limit their effort on climbs — they use a very low gear and “walk” the bike uphill.

  The key is to know yourself. To decide how much to train on climbs, you need to determine what cycling coach Joe Friel calls your "limiters." If you climb badly, you either need to spend more training time on climbs to improve this weakness, or you need to decide you'll never be a good climber (for genetic reasons) and stick to flatter events where you have a greater chance of success.

  Unwritten Rules

  Monday’s Tour of California stage finished a few miles from where I live near Santa Cruz. I’d planned to be there, till I learned that my company’s new CEO was due to start the same day.

  “Welcome aboard, sir,” I pictured myself saying. “By the way, I’m leaving three hours early today to go watch a bunch of guys in Lycra pedal really fast through town.”

  “Sounds like fun,” he’d reply. “You’re fired.”

  So I spent Monday banging on my keyboard instead of banging on finish-line signage. Rather than get mad at the person who’ll be signing my paycheck, I tried to think about a question he reportedly asked while interviewing for the position: “What are your company’s unwritten rules?”

  Pretty good way to gain insight into an unfamiliar culture, I’d say. Which got me thinking about cycling’s unwritten rules, such as:

  You’re always in better shape than you say you are

  Never say “Yes” when somebody asks, “Been riding much?” The correct answer involves a litany of teeth-gritting frustration starting with 80-hour workweeks and ending with your 6-month battle with the Ebola Virus.

  If you don’t pull, you don’t attack*

  (*Excludes races. And rides with people who annoy you.)

  This one’s about honor and common courtesy. It’s also the most frequently broken rule.

  If you have extra food and your ride partner is bonking, you give him some

  If your pockets are empty too, you must return at the end of the ride to rescue his body from the coyotes. You can keep his bike.

  When you show up for a group ride, your bike is in good working order

  You don’t inconvenience or endanger your fellow riders. Second most frequently broken rule.

  There’s always someone faster than you

  So get over it already.

  Health Matters: How to Deal with Chronic Anal Fissures

  Question:

  I'm a 37-year-old cyclist. 2012 will hopefully be my 3rd year of cycling. I'm contacting you today to seek help with a saddle issue that is threatening to remove me from the sport. And the thought of not being able to ride my bike is heartbreaking.

  Quick history: About a year ago, I started experiencing trouble with bowel movements. Unsure as to what was causing the issue, I scheduled an appointment with my Gastroenterologist. Upon examination, it was determined that I had a fissure (a tear in my intestinal lining). Treatment consisted of dietary changes -- more fiber, more water, more veggies, etc. AND to stay off the bike for a couple of weeks. After taking time off the bike, the problem went away -- to my relief. And I made the dietary changes. However, after returning to the bike, the issue arose again. And it persisted for the rest of the season.

  In October 2011, when my riding was reduced (and stopped completely in November and December), my "going issue" completely cleared up. At the end of the 2011 season, I got fitted for a new saddle in hopes that I could go into 2012 without any issues. Unfortunately, that is not turning out to be the case.

  I started ramping up my training in late January and into February. I was able to get in about 40-50 miles on Saturday (group ride), an hour on the trainer on Wednesdays and spin class on Thursdays. And as the riding increased (especially after last Wednesday's TABATA style intervals for an hour on the trainer), my problem returned in full force. Needless to say I became very discouraged.

  In your history, have you ever heard of riders dealing with issues like mine? I still have trouble trying to understand how riding the bike causes an issue of this nature. Based on my limited knowledge, it just doesn't make sense. If you have heard of issues of this nature, are you aware of any remedies? Wider seat, softer seat, lower the seat, move up the seat? One other thing to note: I've had a professional bike fit...but the problem was there before the fit and remained after the fit.

  I really hate to let this sport go and I was really hoping to participate in my first CAT 5 race later this year. Any insights you may be able to share would be greatly appreciated. – Shane W.

  Dr. Richard Ellin Responds:

  Shane, what you’re dealing with is a chronic anal fissure, which is actually not that uncommon. I don’t have any evidence that it is more common in cyclists, but it is a fairly common problem. Undoubtedly it started because of your bowel problems, but unless it heals fully in the early stage, it can become a chronic problem, as it has with you. I suspect it was not fully healed when the symptoms initially went away, and it became aggravated by resuming cycling.

  According to UpToDate, a clinical support system for physicians, once a tear occurs, it begins a cycle leading to repeated injury. The exposed internal sphincter muscle beneath the tear goes into spasm. This can cause severe pain, and the spasm pulls the edges of the fissure apart, which impairs healing of the wound. The spasm can also lead to further tearing of the tissue during passage of bowel movements. This cycle can lead to the development of a chronic fissure.

  The site of most fissures also typically has a poor blood supply, further impairing healing. With this understanding of the cycle of events, one can speculate that cycling for hours at a time might increase the pressure on the sphincter muscle, and reduce blood flow to the area, though I don’t believe this has been specifically studied.

  The goals of treatment are to relax the sphincter muscle, relieve pain, and reduce the trauma of passage of stool. The treatment is, therefore, varied, and there is no clear consensus on what is the best treatment. It can involve medications, such as topical nitroglycerin, or oral amlodipine, diltiazem or bethanechol.

  These all work by relaxing the sphincter and perhaps by promoting increased blood flow. Bulk laxatives and stool softeners usually help to reduce the pressure of defecation. Sometimes Botox is helpful. In cases that don’t respond favorably to the above, surgery can be done, though often this is not needed.

  Shane, my recommendation to you is to seek out the care of a physician who specializes in anorectal disorders. Successful management of his problem will probably require repeated visits over several months. I cannot say for sure that your continued cycling is a contributing factor, but it is something you should question your specialist about.

  Richard Ellin, MD, FACP, is a board-certified specialist in Internal Medicine who practices in Alpharetta, Georgia. He received his medical degree and completed residency at Emory University, and has been in practice with Kaiser Permanente for 26 years. He is also an avid cyclist.

  eBooks and eArticles for In-Season Training

  

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• 09 May ' 14:22

  Issue No. 528: Tips on Buying a Beater for Commuting

  Bike Month: Tips to Promote Cycling

  New Website Helps Match Cyclists and Rides

  Do You Prefer to Ride Alone or With Others?

  Should I Continue Big-Gear Climbing in Season?

  Get a Beater for Around-Town Biking

  Preventing Bike Shimmy, Part 2

  Count on Me

  Women on Wheels: Spring Weight Loss

  Bike Month: Tips to Promote Cycling

  Editor’s Notes: Just a reminder-- RBR will not be publishing an issue May 31 during Memorial Day week.

  A big Thank You to all of our new and renewed Premium Members!Your support is greatly appreciated, and I’m pleased to announce the prizes for our 2nd quarter Drawing: 2 . Any new or renewing Premium Members through June are eligible to win.

  Bike Month: Tips to Promote Cycling

  May is National Bike Month in the U.S. Sponsored by the League of American Bicyclists, our leading national advocacy organization, the month provides numerous local and national events in which to participate.

  A couple of important ones coming up next week are Bike to Work Week May 14-18 and Bike to Work Day on Friday, May 18. The Bike League has a handy web-based tool to check for specific Bike Month special events near you. Simply click

  But you don’t have to live in the U.S. to make the most of National Bike Month. Let’s just call May “International Bike Month.” And let’s all do what we can to best promote the sport we love. Here are a few suggestions. Please add your own to our

  ---If you have a friend or neighbor who’s been talking about taking up cycling, be a mentor and show them the ropes.I remember when I started out, a buddy or two taught me the basics or road riding, showed me a couple of local routes that cyclists use on our side of the city, etc. As the popular phrase goes: Pay it forward.

  ---If you’re a boss, encourage your workers to take part in Bike-to-Work Weeknext week and Bike-to-Work Day on the 18th. Arrange for some special recognition for those employees who roll in on their bike. And work to offer a  “clean-up” station in company bathrooms, assuming there’s no shower on the premises. Show your employees that commuting by bike is a real transportation alternative.

  ---If you’re a worker bee, ride to work, if possible, and encourage your co-workers to join you.Maybe you can serve as a “guide” to make them feel more comfortable on the roads, providing some helpful tips, mapping out safe routes, etc.

  ---If you work from home, don’t feel left out during bike-to-work week -- sneak out for a morning ride to show support. (No one will know you’re taking a very indirect route to your office!)

  ---Every time you ride this month, practice your very best cycling etiquette with fellow cyclists and closely follow the rules of the road.Always point out debris, wave to fellow riders, verbally signal passes, and do your level best not to give any driver a reason to think anything other than: “I’m perfectly fine sharing the road with this courteous cyclist.” (Dare to dream!)

  ---If you like to watch the pros, try to catch some of the great events taking place in May. The Giro d’Italia is already underway; maybe sneak a peek on your computer or mobile device? The Amgen Tour of California starts Sunday and will be shown live on NBC Sports Network (formerly Versus). Be sure to point out the finer points of a breakaway or leadout train to any non-cycling friends watching with you.

  ---Sign up for an organized ride, and thank the volunteers and the friendly folks who staff the rest stopsfor giving up their time and effort to support your passion. And thank the police officers at every intersection they’ve cleared for your safe crossing.

  ---With good humor, endure any “spandex, padded butt and loud shirt” jokes at your expense from colleagues or others who may not share your fashion sense. Use the situation as a chance to encourage non-riders to discover the myriad benefits of cycling (including the chance to wear such fetching garb!).

  ---Join the Bike League, if you’re not already a member. The League works tirelessly to promote cycling and protect our rights on the road. Helping them helps us all.

  There are countless other ways to promote cycling. Think of a few of your own, and practice them not just in May, but year-round.

  Please share your own cycling promotion tips on the Comments page.

  The

  New Website Helps Match Cyclists and Rides

  Tour of California to Allow All Cyclists to Ride Final Circuit Before the Race

  For the first time, The “Nissan Ride Before the Pros” will allow cyclists of all levels to ride on a 5-mile, closed-circuit course that will be part of the 2012 Amgen Tour of California's final stage taking place later that day. The downtown Los Angeles ride is free to participants of all experience levels and will be held Sunday May 20, 2012, from 8-9:30 a.m. It will begin and end at the official finish line.

  In order to participate in the “Nissan Ride Before the Pros,” interested fans must register prior to the event on the Amgen Tour of California website at www.amgentourofcalifornia.com/Nissan

  Getting out on your bike during a pro event and riding on the same course as the pros is one of the great treats of road cycling -- whether it’s in the Pyrenees or in Downtown L.A. If you get the chance, kit up and go for it!

  New Website Helps Match Cyclists and Rides

  RBR reader Desiree Sedgwick sent us a message about a new website she’s founded that helps match up cyclists with other cyclists and with riding opportunities.

  The site is called "The Ride Connection,” http://www.therideconnection.com, and is free to use.

  Desi told us the site is based on the idea that riding together is better than riding alone. “Although cycling is a great solitary sport, we have a fundamental belief that cycling is more fun when enjoyed with others,” she said. “We provide powerful search tools to connect you with other cyclists with similar goals and abilities.”

  The site’s features include automatic ride notifications by email based on your profile and preferences; the ability to search for members, rides, ride groups and routes; the ability to post impromptu, scheduled and recurring rides, print cue sheets, create ride and route lists, etc.

  A Harsh Lesson in The Importance of Bar End Plugs

  This one came to us from RBR reader Steve Kearney. I’ll just cut to the chase and run his message verbatim:

  “I always thought handlebar end plugs were purely decorative or just something to tuck the bar tape end under. Then, last week, the teenager over the road came off his bike and the bar end (no plugs) went 4 inches into his groin.

  “Hit, but didn't sever, a femoral artery. He survived. Thought I'd heard about or experienced just about every bike disaster. A new lesson to learn.”

  And a harsh one, at that. I can’t imagine any real roadies riding without bar end plugs – which would mean riding without bar tape. However, having a teenager myself, it certainly doesn’t sound unusual for one to take such a risk. So if you see a teenager, kid, anybody riding a bike without the bar ends being covered, you might just relate this story as a cautionary tale, and urge them to cover up.

  -- J.M.

  Lon Haldeman’s Peru Initiative Continues

  We’ve told you in the past about distance cycling legend Lon Haldeman’s efforts to collect used cycling gear for racers in Peru. That effort is ongoing, and when we wrote about it last year, Lon mentioned that he was planning a tour last October to deliver bigger items like bicycles and wheels.

  Lynette Chiang happened to contact us last week to let us know that she was a part of that tour and filmed a DVD of Lon’s charitable efforts in Peru. She sent us a link to the trailer: http://galfromdownunder.com/peru2011. (BTW, Lynette is the founder of the 3-in-1 Reversible Traffic Cone Bag, which we reviewed previously.)

  If you’d like to contribute to this great cause, send any used parts, clothing, tools or bikes to: PAC Tour, P.O. Box 303, 202 Prairie Pedal Lane, Sharon, WI 53585. (Also include a return address so Lon can send a confirmation and thank you.) If you have any questions about bikes or equipment you would like to donate, you can contact Lon directly at haldeman@pactour.com.

  --- “RESPECT to Iljo Keisse! What a sprint! That is one of the most thrilling finishes I think I have seen in such a long time. Disaster on the final corner for the Omega Pharma-Quick Step rider, but winner of Stage 7. And Iljo Keisse makes himself a god amongst men … after picking yourself off the deck on the final corner…."

  Unknown Race Announcer, who was beside himself with excitement after Belgian Iljo Keisse fell on a sharp corner with a kilometer to go in the Tour of Turkey’s 7th stage on April 29, but improbably managed to put his chain back on, remount, and win the stage from a standing start by outsprinting the peloton over that last kilometer.

  It was great cycling theater! Here’s a link to video of the finish.

  --- “It was a bit of a hectic day with the flight [from Denmark to Italy] and then going to one hospital and then having to wait a while, go to another hospital to be treated and then being stitched. I wasn’t home until pretty late but the team took really good care of me. I had a full dinner in my room when I got back and just tried to go to bed as soon as I could.

  “Today I’ve just been lounging around. Last night I couldn’t walk, but today I can walk on it slowly. I just rode for 15 minutes and started to warm up. It’s definitely not the most comfortable sensation, riding with a swollen ankle but I made some modifications to the shoes and I’ve just got to get as much rest as I can and we’ll see what tomorrow brings.”

  -- Taylor Phinney (BMC Racing), after crashing hard near the finish of Stage 3 of the Giro d’Italia, injuring, but not breaking, his ankle. Phinney remained in the Maglia Rosa (Pink Jersey) after the first three stages were completed in Denmark before the rest-day transfer to Italy and Wednesday’s team time trial.

  The young Phinney, long tipped as the next Great Hope of American cycling, won the Giro’s opening stage time trial by 9 seconds over a short, 8.7-km course, to capture his first Maglia Rosa. Earlier, he had said the TT victory would be “life-changing” and career-altering, but that his main goal for the Giro was to finish the 3-week race. With his injury, that goal now is severely threatened.

  Mark Cavendish (Team Sky) won the sprint to claim Stage 2, then crashed along with Phinney in the carnage that was the end of Stage 3, taken by Matthew Goss (Orica-GreenEdge). The Giro is expected to be a wide open race, with no real favorite.

  Late Giro Update: Wednesday’s team time trial is just completed, and Phinney has lost the Pink Jersey after a sub-par performance. He and his BMC mates finished 10th after, he admitted in his post-race comments, they had to wait for him on at least two occasions when he got dropped.

  He remains 5th in the GC, behind four Garmin-Barracuda riders, as Garmin won the TTT and Ramunas Navardauskas of Lithuania now wears the Maglia Rosa.

  Check Out our Best-Selling Articles, Book!

  Do You Prefer to Ride Alone or With Others?

   Have You Ever Bought “Eco-Friendly” Cycling Gear (Recyclable Bottles, Jerseys, etc.)?

  45% said “Not really. I buy what I want and need, and if the products happen to be eco-friendly, great.”

  22% said “Sometimes. I do what I can, but I do not always think about products in those terms.”

  -- 19% said “Yes. I recycle what I can, repurpose, reuse, and try to be a good environmental steward.”

  Should I Continue Big-Gear Climbing in Season?

  I've read your eBooks. All winter I've been doing the high-resistance/low-cadence "grinders" you recommend. They've helped my climbing and my knees haven't hurt. My question: Should I continue them during the spring and summer? Do the pros keep doing this type of training while they're racing? -- Bob R.

  I'm glad to hear that your knees are happy doing the big-gear work.

  Remember that training should be specific to your goals. Most riders can go a lot faster in a smaller gear at a rapid cadence compared to grinding up a hill at 55 rpm. As a result, "grinders" work better in the off-season to serve as a strength-building tool. Then you add higher-cadence intervals for the speed needed for fast group rides and competition.

  But because low-cadence power can deteriorate over time, I've heard pros (and their coaches) say that they continue some form of low-cadence/high-resistance training about once a week during the season. This could be considered a maintenance program.

  These workouts don't have to be formal. If you're riding in a group and come to a hill, just go up in a bigger gear. As long as your buddies aren't going all-out, you'll be able to keep up. Tell them what you're doing so they don't think your derailleur is broken or you forgot how to shift.

  You can find other opportunities to incorporate big-gear work during the season (against headwinds, for example) without forcing yourself to do it as in a formal program.

  Xlnt support, post ride meal.  Details 

  Get a Beater for Around-Town Biking

  Unless you’ve been off the map enjoying some far-flung bike adventure (I’m jealous), you probably know that May is National Bike Month and that next week is Bike To Work week with Friday, May 18^th, being Bike to Work Day. That’s a whole lot of great reasons to ride.

   Find out more about Bike Month at the Bike League and be sure to contact your local bicycle shop who can probably tell you about local events like free breakfasts and rides.

  But you probably don’t want to ride your superlight, ultra-trick, crazy-costly roadster to work. I know I don’t want to ride mine. Sure, it would be the fastest way to get to the office, but weighing it down with my work clothes, electronics and a lunch fit for a mileage junkie wouldn’t be right. Not to mention worrying about it the whole time if you can’t bring it into your cubicle and keep your eye on it.

  A beater bike is the way to go

  No, what you want is a beater bike, essentially a low-cost workhorse that gets you from point A to B in comfort and can carry all your essentials, too. But not something you’re overly worried about, so that if it gets soaked on a rainy commute or a bit beat-up while locked tightly next to others in your office bike rack, you won’t lose any sleep over it.

  Now, you could buy a new bicycle made specifically for commuting. Most major manufacturers offer well-equipped models purpose-built for such duty, often complete with a rack, fenders and comfortable seat (search their online catalogs under utility, town or urban bikes, like Trek’s Soho). However, these models tend to be expensive, so you’ll probably end up worrying about them as much as your carbon blacktop hauler.

  A British 3-speed makes a great beater

  So what I propose instead is finding yourself a used British 3-speed from the 1960s or 70s, like a Raleigh, Dunelt, Phillips, Triumph -- there are many brands, but all are basically the same. You get a fine 100% British-steel frame with wheels and components of the same, and usually a Sturmey-Archer 3-speed drivetrain.

  If you can’t find a British 3-speed, you might find a Schwinn. They were equally well-made and similarly equipped, so they’re a fine choice, too.

   Sturmey 3-speeds are among the most durable of all drivetrains, but their best trick is letting you shift when you’re at a standstill. This is great for traffic jamming because even if you came into the red light at 25mph in high gear, you can simply downshift twice and pedal away from it with ease.

  Comfortable and convenient

  Many of these bikes were originally equipped with Brooks or Wrights leather saddles -- that only get more comfortable with age -- and wide, upright and comfortably backswept handlebars. They also came with a full set of painted-to-match fenders plus a chain guard to keep your back dry and your Dockers grease-free. And a kickstand for easy parking was usually included, too.

   If you find the perfect old 3-speed but the seat is missing, you can always splurge on a new Brooks saddle because they’re still available, though they are pricey.

  Finding your beater

  The best part is that zillions of these bicycles were sold, and a lot of them are still out there. Many I see have hardly been ridden. If you’re willing to beat the bushes a bit you can find one.

  Start by calling your local bicycle shop and asking if they have any used bicycles like this. Some shops take bikes in trade, and sometimes mechanics who work there fix up old bikes for their own use and then sell them.

  If local shops can’t help, ask everyone you know and run into if they have an old bicycle they’re not using. Check Goodwill stores that take bicycles in and sell them for peanuts. Browse your newspaper’s classified section. Peruse yard sales and flea markets. And even check Craigslist and/or eBay.

   Don’t get in any bidding wars with collectors online because the bikes aren’t that hard to find and can be had for $40 to $250, depending on originality and condition. Unless you want something in perfect condition or specially equipped, they’re not that valuable.

  Get the right one and check it

  When you find one, be sure it fits. Like your road bike, you want to be able to raise the seat high enough for proper leg extension and you want the handlebars to be a comfortable reach away. Give the bike the once over to make sure it’s sound, too.

  Check the frame for crash damage (bulges, dents or bends in the frame tubes or fork), corrosion (like heavy rust) and then spin the wheels and make sure they’re true and round still.

  Tune it up and hit the road in style

  These bicycles were made to last, and they’re usually in good to fair condition and can be brought back to life by airing the tires, lubricating the chain and tightening any loose parts. You might need to grease the cables, lube the brake pivots and drip some engine-weight oil into the Sturmey-Archer rear hub through the oil port on the hub shell.

  Tip: The late bike guru Sheldon Brown has some helpful pages on working on these classic English bicycles.

  Once done, you’ll have an ideal commuting companion. Install a rear rack, buy a quality U-lock, slap on panniers for your gear or carry a spacious messenger bag and you’re ready to rock Bike to Work Day and keep right on biking into next year, too!

  . Jim's streak of consecutive cycling days has reached 6,694.

  Preventing Bike Shimmy, Part 2

  We started this series with Part 1 last week, detailing my worst crash, which came early in my cycling career and was caused by a serious shimmy on a hairy descent. I had no idea what was happening, or how to control it.

  In sharing some of the possible causes of shimmy, how to fix them, and how to react if you experience shimmy, we hope to equip you with the tools to avoid my fate. We’ll continue with Part 2 today with that in mind.

  Check the load.  Carrying a load on a bike that’s not designed for touring can often make a previously well-behaved bike wobble all over the road. In fact, this sometimes happens on so-called “touring bikes” that don’t have the beefed-up top tube necessary to stabilize a load carried in rear panniers.

  Example: I have a cyclocross/light touring bike that’s extremely stable in normal conditions. Recently, I rode it on a 2-day tour, equipped with a rear rack. The first day was with a group, and its sag vehicle carried my 2 panniers containing overnight gear. So the only thing on the rack was my rain gear. I hit 49.5 mph (couldn’t quite crack 50 no matter how small I tucked) for several miles going down Poncha Pass into Salida, Colorado, without a hint of a wobble.

  The next morning the tour headed north, but I went west with the panniers on. That extra 15 pounds made the bike nearly uncontrollable on the 8-mile descent of Monarch Pass. It shook, shimmied and scared me to death. I rode the brakes all the way down, spoiling a wonderful downhill. This bike's lightweight tubeset wasn’t designed for even a light load -- and it rebelled.

  So make sure your bike is up to the task. Then consider distributing the load between front and rear panniers and pack heavy items low. However, it’s worth noting that some touring cyclists like to keep heavy items high and close to the rear of the saddle. Their argument is that a bike is designed to carry the bulk of the rider’s weight on the saddle, so it stands to reason that additional weight should be placed as close to that location as possible. Experiment to learn what your bike likes.

  Check the environment.  Crosswinds can make a bike shimmy if your front rim has a deep-V shape giving it more side area. That’s why time trialists usually don’t use front disk wheels if there’s even a hint of wind. Handling problems would outweigh the aerodynamic benefit.

  How to Handle Shimmy on a Ride

  What if your bike starts to shimmy? Don’t panic and tense up. As we discussed in Part 1, tension is a major component of shimmy.

  Clamp the top tube.  At the first sign of frame shimmy, pin the top tube between your knees. Some riders automatically do this when they begin coasting downhill, so shimmy won't have a chance to start. Even resting one leg against the top tube can prevent it.

  Feather the brakes.  Panic also induces riders to grab hard at the brakes, which can make shimmy worse. If you feel frame tremors, feather the brakes, apply the rear brake more than the front, and slow gradually.

  Pedal.  If you aren't going so fast that you're spun out, resuming pedaling in a high gear can put an end to shimmy. This is a hard remedy for many riders to use because it means speeding up when on the verge of losing control. In the same vein, if you can pedal all the way down a hill applying even a small amount of power to the bike, shimmy is very unlikely.

  Distribute your weight evenly.  Don’t adopt extreme descending positions. Balance your body weight on the bike so the frame geometry can do its work.

  Look for safe landing places.  If you’re really on the ragged edge of control, you won’t have the luxury of scoping out the roadside for a soft patch of grass. But if you have any segment of your attention span left, it’s worth a look. Landing in grass is far preferable to hitting a rocky shoulder or guardrail -- or an oncoming car.

  Share your own shaky stories and solutions on the Comments page.

  Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges, a helpful eBook especially for cycling newcomers. Coach Fred Matheny has decades of experience as a competitive racer and cycling coach. He is the author of 13 RBR eBooks and eArticles.

  Count on Me

  Cycling’s all about the numbers. Tell me a few key data points about yourself and I will know you better than does your spouse, shrink, BFF or BBM (Best Bike Mechanic). Here, for instance, are some of my numbers:

  16

  Weight, in pounds of the dream bike I will own pending my big Lotto win and/or the untimely death of rich Aunt Ethel, whom I visit after every Saturday ride -- unlike her own kids, whom it would apparently kill to pick up the phone and call her once in awhile.

  5,000

  Cost, in dollars, of said dream bike. Also cost, in dollars, of 2 months of junior’s freshmen year at PartyOn University.

  220

  Number of calories in the chocolate-chip energy bars that I probably shouldn’t buy by the case.

  15

  Average number of minutes late I return from the lunch ride.

  >20

  Number of times my boss has told me, “It’s a lunch hour, not a lunch 75 minutes.”

  XXXX

  Number of dollars spent last year at local bike shop. [Redacted to protect domestic security.]

  3

  Current number of single cycling socks missing its mate.

  34 and 1,000

  Number of teeth on my compact crank’s small chainring and number of times I’ve thanked heaven I ditched my 39-tooth ’ring.

  240

  My Functional Threshold Power, in watts.

  340

  What my FTP would need to be for me to compete in the Tour de France.

  0

  Percent chance I will compete in the Tour de France.

  40

  Speed, in miles per hour, at which I start to imagine what it would be like if I crashed right now.

  52

  Number of times per year I wash my bike.

  ~1

  Number of times per year I wash my car.

  Women on Wheels: Spring Weight Loss

  If your winter fitness plans fizzled out this year, and instead of packing on extra muscle during the off-season you’ve added a few pounds of fat, don’t despair. There’s still time to tweak your diet and tune up your exercise program now that spring is here.

  Too many women make weight loss a chore. If you’re active and healthy, you can lose weight easily. Here are 8 tips to help:

  Eat like your granny did. Take the time to prepare real food like your grandmother did. Processed food is full of fat, salt and unhealthy additives. It packs a wallop of calories and wimps out on nutritional value. Shop on the outside aisles of your grocery store. That’s where you’ll find real food -- fresh fruits and vegetables, dairy products and meat, poultry and fish. With a little planning, start-from-scratch meals are quick, easy and healthy.

  Enough with the salad already. Women cling to the idea that making a meal out of rabbit food will help them lose weight, but salad is one of the worst choices for weight loss. You need a proper balance of protein, carbohydrates and healthy fat to feel full and fuel your body, especially when you’re trying to knock off a few pounds. A large salad with chunks of cheese or slices of hard-boiled egg, or chicken all slathered in dressing, may look like a good low-carb option but look again. That light salad can weigh in with more calories than a meal of roast chicken, potatoes and vegetables -- food that better meets your nutritional needs and fills up your tank so you won’t run out of gas before the next meal.

  Eat smaller more frequent meals. Eating smaller more frequent meals keeps your blood sugar balanced, giving you more energy all day long. Eating 3 small balanced meals, each between 300-500 calories (depending how active you are), will allow you to burn calories as you need them throughout the day. Remember that when you eat too many calories at one meal, the calories you don’t burn off settle in as fat -- on your hips, stomach or wherever you least want it.

  Don’t skip meals. Many women try to lose weight by skipping meals -- not a good move. If you skip a meal, by the time the next one rolls around you’ll be ravenous. This leads to overeating or bingeing.

  Snack often. If you’re hungry between meals, eat a small, nutritious snack, like a piece of fruit with plain yogurt (you can add a bit of honey), or a couple of whole wheat crackers with peanut or almond butter.

  Identify your saboteurs. We all have them, those irksome calorie-packed cravings for sweets and junk food. Replace your nutritional saboteurs with healthy alternatives and you’ll lose weight and minimize your cravings.

  Boost your exercise. Some experts say that anaerobic exercise (like interval training) is the best kind for weight loss because it builds muscle, which increases your metabolism, helping you to burn more calories throughout the day. Others say that aerobic exercise (long, slow rides at a low intensity) is a better choice because it burns more fat. Whichever one you choose, anaerobic or aerobic, the most important factor is to do more of it than you’re doing now -- increasing incrementally.

  Take small steps. Maintaining a healthy weight is really about taking care of yourself. You need to experiment, through trial and error, to find out which foods provide maximum nutrition and energy for your body, and what exercise makes you not only look your best but, more important, feel your best. Be patient. Take small steps. Don’t go for a quick-fix diet that may give you immediate, short-term results but have you gaining the pounds right back as soon as you fall off the diet. Instead, plan a weight and fitness blueprint that will nurture you and continue to work for you over the long term.

  Laurel-Lea Shannon is publisher of www.WomensCycling.ca, an ezine that promotes recreational cycling and encourages women of all ages to get outside and ride. RBR has partnered with Women’s Cycling.ca to take the female focus on cycling issues in Women on Wheels. The column runs each month in .

  The Latest Titles In The RBR 

  • • High-Tech Training for Cyclists, 

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• 05 May ' 03:21

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• 02 May ' 11:09

  • May, 2012

  Issue No. 527: Eco-Friendly Cycling Jerseys Reviewed

  Product Review: ECOS Classic and Superlight Cycling Jerseys

  Product Review: O2 Rainwear Original Cycling Jacket

  Have You Ever Bought “Eco-Friendly” Cycling Gear (Recyclable Bottles, Jerseys, etc.)?

  Can a Low Stem Cause Knee Pain?

  5 Basic Bike Repair Tips

  Preventing Bike Shimmy, Part 1

  Dirty Minded

  Health Matters: Dealing with Hip Pain That Limits My Efforts

  Product Review: ECOS Classic and Superlight Cycling Jerseys

  Publishing Note: RBR will not publish an issue May 31 during Memorial Day week.

  April Premium Member Giveaway Winner Announced

  Chris Zeppa, of Dallas, Texas, won the April prize package, a little something we’ve pulled together to give back to those who support RBR and make this newsletter possible. Chris was pleasantly surprised and sent us the following reply:

  “I look forward to Fridays for the same reason everybody else does: the work week is done and a great Saturday ride with my bike club is coming up. I like Thursdays almost as much, though.  I know that, right after my lunchtime ride, I’ll be reading a new edition of the RBR Newsletter. The newsletter is the virtual equivalent of a club ride. I get equipment reviews, fitness information, a little more knowledge on the mechanical aspects of bicycle ownership, and industry gossip – all the things we talk about on a club ride.”

  My thanks to Chris and ALL of our Premium Members, who provide the bedrock support that helps us bring you RBR Newsletter each week and offer the best searchable one-stop road cycling knowledge base on the Internet – www.RoadBikeRider.com. (If you haven’t used our extremely robust search feature to look for specific cycling knowledge on the site, you really should! Just type in your keywords in the search field – upper right of every page – and hit Enter. There’s a wealth of great information at your fingertips.)

  Chris’s prize package included: One 4-oz. bottle of ; one and water bottle; and his choice of an Training DVD or 2 BB30 steel from The Parts Shoppe. Total value of the package: approximately $80.

  Our thanks go out, as well, to the great cycling companies that donate to our Premium Member Giveaway program. Their support enables RBR to give a little something back to our Premium Members. We hope you’ll support them and all our advertisers.

  As a reminder: All new renewing Premium Members each month in 2012 are automatically entered into a drawing for that month. Click the Premium Membership link to view May’s prize package.

  Product Review: ECOS Classic and Superlight Cycling Jerseys

  John Marsh

  

  Comfortable fit Light weight, keeps you cool Priced right Eco-Friendly cachet

  Limited colors available in Men's line Only available in half-zip styles

  www.ecosperformance.com $39.95 (Men’s Classic); $49.95 (Men’s Superlight) Source:  Company website   Samples from company   yes Time tested:  Several rides

  Eco-Intelligent Performance Wear

  Innovation is not a word that you would normally associate with a cycling jersey. Like most roadies, I’ve got a closet full of them. Aside from what’s printed on them, they’re all variations on a theme: Three rear pockets, a front zipper of varying length, polyester fabric, with or without elastic in the sleeves, etc. The cut and the particular polyester “weave” may be slightly different. But those, in a nutshell, are the everyday features of a typical modern jersey.

  So I was especially intrigued when I read the “eco-intelligent” tagline, and the story behind the company, when ECOS managing director Christopher Husa contacted me to offer a couple of his new company’s jerseys to test.

  “We started ECOS to create high-performance cycling and running clothing that is environmentally-friendly,” Chris wrote. Avid cyclists and runners, the founders wanted to do what they could to help protect and preserve the natural beauty like that in the places they loved to ride and run. They wondered about the impact on the environment of the gear they wore, and they researched what environmentally-friendly products were available.

  What they found was a smattering of eco-friendly gear that “sacrificed performance features or was charging a premium price…. We weren't interested in sacrificing performance and we didn't much like the idea of paying more for a product simply because it was environmentally friendly.”

  Recycled – AND Recyclable

  They hit on the idea of using recycled polyester to produce cycling and running jerseys. The reasoning is straightforward: “Polyester is a petroleum-based product. By using recycled polyester fabric in our jerseys, we reduce the use of oil and create less air, water and soil contamination…. We know that using recycled materials won’t solve all of our environmental problems, but we think it will make a difference.”

  ECOS makes several jersey models from 100% recycled polyester. And the company found a supplier to provide recycled plastic zippers as well. But they take it a step further with six of their jerseys (including the Superlight Grey that I tested), which are made from 70% recycled polyester – but can themselves be recycled into new polyester fabric. Users simply have to mail back the jersey at the end of its lifetime, and ECOS takes care of the rest.

  Comfort and Style

  I tested both the Superlight (recyclable) and Classic (100% recycled) jerseys. The Classic looks like your basic jersey. Mine was Olympian Blue with Yellow Glow piping and contrast stitching. With raglan-style sleeves and what I would call a fairly typical “club cut” (though ECOS does not refer to any particular cut for their jerseys), its loose fit was quite comfortable. If you prefer a snug fit, you’ll probably want to order the smaller size, if you’re on the fence. The fabric looks and feels no different from most of the other jerseys in my closet.

  While the cut and styling of the Superlight are the same as the Classic, the polyester fabric both looks and feels significantly lighter. Holding it up to the light, you can see a solid “framework” in the weave, and inside the framework the fabric is less dense. It’s definitely the lightest, airiest jersey I’ve ever worn, and I’ve already got it pigeon-holed as my “go to” jersey for those broiling summer rides that are unavoidable in Hotlanta (and so many other places these days!).

  Both the Classic and Superlight are only available in solid colors (the Men’s Event jerseys are 2-tone; and the Women’s jerseys offer even more variety). However, with the contrast stitching and piping, they’re still fairly stylish. Indeed, wearing an ECOS jersey, you certainly don’t feel like you’ve given up anything in terms of styling or performance.

  My main quibble is the half zip design that is the only style ECOS currently offers. I prefer a full-zip jersey every time. Chris Husa told me that the company does plan to expand the line of jerseys to include both more color variations and full-zip options.

  The Bottom Line

  I applaud companies like ECOS for providing folks who love the outdoors with options that allow them to do at least a little bit to help preserve the environment. The fact that they’ve created gear that doesn’t skimp on quality, and doesn’t fetch a premium price just because it’s “eco friendly,” appeals to me, too. You may or may not choose to wear ECOS gear for its eco-friendly cachet, but chances are you won’t be thinking about that while wearing it, anyway. You’ll just be enjoying the comfort of a well-made cycling jersey.

  Don't forget: All our Product Reviews can be found on the Gear & Reviews page on the site. Just click Product Reviews in the left-side navigation. More than 200 Product Reviews are available to Premium Members!

  The May Premium Prize Package includes: A copy of Distance Cycling; a pair of Stuffitts Sport Inserts for Shoes; your choice of a vintage cycling poster from BicycleGifts.com; one pair of Cleatskins cleat covers; and your choice of an  training DVD. 1 winner will be announced in the June 21 RBR Newsletter of 2012 will be eligible: 2 ECOS Cycling Jerseys of your choice!

  Product Review: O2 Rainwear Original Cycling Jacket

  

  

  Inexpensive, basic no-frills rain-jacket for coping with unexpected showers Eye-catching yellow color – good warning for motorists Rolls into a somewhat small, ultra-light package weighing 5 ounces (142 g) Comfortable and warm

  No arm-pit zips No reflective material (See discussion below) Fits very tightly

  O2 Rainwear Original   $34.95 How obtained:  Purchased from local bike shop   Many times over a number of years

   (see review), and the Calhoun (see review). The company still produces the tried-and-true Original, as well.

  Inexpensive Yet Functional

  Looking for an inexpensive rain jacket that is still quite functional? Check out the O2 Rainwear Original jacket.

  The Original is the one to bring along when you are worried it might rain, but no long and heavy downpour is expected.

  As this jacket has no reflective material, it should not be used for riding in low-light conditions unless you’re wearing a reflective sash or vest. I placed self-adhesive reflective tape at strategic locations on my Original jacket. This worked fine for me.

  The elastic wrist cuffs work well; they’re neither too tight nor too loose. Interestingly, although the Original jacket does not have any venting beyond the front one-way zipper, it appears to breathe well, and keep out heavy rain for up to 4 hours or 100k/60 miles.

  The Bottom Line

  O2 Rainwear offers a range of functional rain jackets that meet the needs and price-points of most cyclists, from commuters to ultracyclists.

  Pedal Pals Looking for Cyclists Who Are Cancer Survivors

  Emma Moody, a volunteer coordinator for the Ulman Cancer Fund for Young Adults, based in Baltimore, Maryland, emailed us to let us know about a new program that links fund-raising cyclists with cyclists who are cancer survivors for an inspirational pen pal experience over the summer.

  She was referred to us by RBR Premium Member Barry Sherry, a prostate cancer survivor from Woodbridge, Va., who is participating in the new program. “I am very excited to be a ‘Pedal Pal’ and hope that some cancer survivors in the RBR membership respond to this opportunity,” said Barry.

  Emma wrote: “Pedal Pals is a new program of the Ulman Cancer Fund that works to provide support to the cancer community through a unique pen pal experience. The Ulman Cancer Fund for Young Adults is a non-profit organization that works to support, educate, and connect young adults, and their loved ones, affected by cancer. One of the awareness-through-sports programs of the Ulman Fund is the 4K for Cancer -- a 70-day, 4,000-mile cross-country bike ride in which 90 college-age riders raise funds and awareness for cancer support. Each rider raises $4,500 ahead of time, and on the ride, students bike from Baltimore to Seattle, San Francisco, or Portland.

  “This year, we are starting Pedal Pals, a pen pal program that matches cancer survivors with riders on the 4K for Cancer.  Cancer survivors of all ages, and at any point in their cancer journey, are invited to participate in Pedal Pals.  Both the riders and survivors will keep in touch throughout the summer as pen pals.  Pals will receive a bio and photo of each other.  The riders will connect (either by email, phone, or snail mail) at least once a week to share stories of each other’s journeys. 

  “Pedal Pals will be extremely beneficial to the rider, as they need inspiration to pedal to the West Coast for 70 days.  Similarly, the riders will be riding in honor of their Pal, and providing support to them along the way.  The program will begin on May 15 and will continue throughout the ride, which takes place from May 27th to August 4th. The two pals will share their unique experiences during the summer of 2012 and will hopefully continue their new friendship after the ride.”

  Learn more about the 4K for Cancer and sign up to be a Pedal Pal at www.4kforcancer.org/pedal-pals/

  We very much hope that some RBR readers who are cancer survivors will be able to participate along with Barry Sherry. And we hope to be able to share some of the Pedal Pals’ stories in RBR over the summer.

  Landis Under Investigation for Possible Wire and Mail Fraud

  The Floyd Landis saga continues. According to an Associated Press report late last week, Landis is being investigated by federal prosecutors for possible wire and mail fraud in connection with the defense fund he set up to fight doping charges.

  Landis confirmed he has received a letter from the U.S. attorney's office informing him he is a target of a federal probe.

  He was stripped of his 2006 Tour de France title for performance-enhancing drug use and mounted a vigorous defense against the charges, raising money through the Floyd Fairness Fund to try and clear his name. According to ESPN, the fund raised more than $1 million.

  Landis lost his appeal, of course, and later admitted to a long history of doping – leaving many contributors to his defense fund angry and bewildered.

  May is National Bike Month in the U.S.

  The League of American Bicyclists’ annual celebration of cycling is here again. Highlighted by Bike to School Day on May 9, Bike to Work Week May 14-18 and Bike to Work Day May 18, the month will feature more than 450 events across the nation, highlighting the popularity of bicycling and the need for bike-friendly transportation policies.

  The Bike League has a handy web-based tool to check for specific Bike Month special events near you. Simply click Bike Month Events to search by city, state and ZIP code.

  The Bike League is one of America’s foremost bicycling advocacy organizations. If you’re not already a member, you should consider becoming one. And don’t forget, RBR get 15% off any League of American Bicyclists membership.

  __________________________________

  Upcoming Rides with RBR

  If you live near RBR HQ in Atlanta, consider coming out to ride a couple of upcoming events in the area. Look for John in his RBR jersey, if you do, and be sure to say Hi.

  Up the Creek Without a PedalSaturday, May 12

  Organized by the Coosa Valley Cycling Association, this ride in Rome, Georgia, offers routes that wind through back roads of beautiful rolling hills and pastures. It’s some of the most stunning scenery this area has to offer. John and some of his Domestiques buddies will be riding the full century.

  Jackson County Brevet, Saturday, June 16

  This ride, which meanders through some equally lovely countryside near Braselton, Georgia, benefits Aplastic Anemia & MDS International Foundation (AA&MDS). Aplastic Anemia is a very rare and very deadly bone marrow disease that receives almost no funding for research, and the treatment has not changed in 25 years. RBR is supporting the ride for the first time, and we’ll have a booth at the Jackson County Brevet as well. Again, John will be joining in the ride, so look for him if you’re there.

  ___________________________________

  --- “The Bye-Law is a doping sanction and is therefore not in compliance with the WADA Code. The CAS confirms the view of the WADA Foundation Board as indicated in its Decision. Therefore, the appeal of BOA is rejected and the Decision of the WADA Foundation Board is confirmed.”

  -- The Court of Arbitration for Sport (CAS), ruling on Monday that the British Olympic Association (BOA) bylaw that prohibits athletes who had previously tested positive from competing at the Olympics goes against the World Anti-Doping Agency (WADA) code. In its statement, the CAS confirmed its agreement with the WADA that the BOA stance was not compliant with the WADA code. The CAS rejected the BOA’s appeal of the WADA’s earlier ruling.

  That’s a lot of acronyms to say this: British cyclist David Millar (Garmin-Barracuda) is now eligible to compete for Great Britain at the London 2012 Olympic Games. Millar had served a doping ban earlier in his career but was effectively “banned for life” from the British team by the British Olympic Association. He has previously said he does not wish to be a “distraction” by competing at this summer’s Games, but he is now eligible to compete if chosen for the team.

  ___________________________________

  --- “It was a true test of a GC rider; it had a bit of everything in it plus a mechanical for myself. I’m pleased with the way I handled that moment because a few years ago I might have thrown my toys out of the pram and chucked my bike down the ravine! It was a good test for the bigger races coming up and I’m delighted. I think [this year] is a result of the hard work I’ve put in this winter. I’ve really grafted at it and hopefully there’s more to come.”

  -- Bradley Wiggins(Team Sky), after overcoming a mechanical to win the final-stage time trial and secure the overall victory in the Tour De Romandie Sunday. He entered the TT at a 9-second deficit to Luis Leon Sanchez (Rabobank) but easily overcame the gap, despite the technical trouble early in the race.

  Thankfully, he kept his toys in the pram (you’ve got to love the evocative British metaphor!), and his bike on the road, and soldiered on to victory. In doing so, he became the first rider to win both Paris-Nice and the Tour De Romandie in the same campaign in more than 20 years. He appears to have the form – and is in the right frame of mind – to be considered among the favorites for the Tour de France.

  Have You Ever Bought “Eco-Friendly” Cycling Gear (Recyclable Bottles, Jerseys, etc.)?

   How Often Do You “Train with Technology?”

  43% said “Always. On every ride, I use a computer, HR monitor, power meter, app or other technology.”

  28% said “Most of the time. Only on rare occasions will I ride without it - usually if I forget my tech.”

  11% said “Never. I have always trained (or simply ridden) no-tech - and I always will.”

  -- 11%said “Some of the time. I do choose to leave my gadgets at home from time to time.”

  Note:, who wrote our new article, , launched last week, is certainly not discriminating against those of you who seem to be in the majority and are regular users of technology in your riding. He is currently working on the “companion” article, High-Tech Training for Cyclists, which will provide solid advice and tips for getting the most training and fitness value out of the technology you use.

  Can a Low Stem Cause Knee Pain?

  I lowered my stem slightly after 18 months of riding in the same position. Immediately, I felt knee pain on my usual 20-mile lunch ride. Coincidence, or did the stem change cause it? If it did, is there some other adjustment I should make to compensate, like lowering my saddle? -- Mike P.

  The lower stem might be the culprit, or you may have developed a touch of tendinitis independent of that alteration. But the general rule is to suspect a position change when you get injured in the absence of major increases in distance or intensity.

  Lowering your stem puts more pressure on the hamstrings and low back because they're connected. They act like a taut bowstring as you lean forward to the handlebar. A lower stem can also impact the front of the knees because your hip/chest angle is tighter. In effect, knees bend more at the top of the stroke.

  It's unlikely that yet another change in your position will compensate for the lower stem. In fact, lowering your saddle is more likely to cause a different problem, most likely involving your knees, too. I recommend returning the stem to its original height to see if your knee feels better.

  The aero advantage of a low handlebar is overrated. If you can't ride your bike without discomfort, you won't realize the few seconds per mile that better aerodynamics can subtract.

  Even with a higher bar position, you can always get aero when you need to. Just bend your elbows!

  For more in-depth advice on preventing and treating knee pain, check out Dr. Alan Bragman’s article, Cycling and Knee Pain in RBR’s eBookstore.

  

  ______________________________________

  CueClip - Map / Cue Sheet Holder - world’s best!

  Durable & Small with style. Club Discounts (printing available).

  See our CycleWallets too.  http://www.cueclip.com

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  Watch Our "Good People in Cycling" Video Series

  Produced by Road Holland Cycling Apparel

  Episode Two: "Jack The Bike Man" - www.vimeo.com/36606034

  ______________________________________

  Alta Alpina Challenge: Riding the Wild Sierra - June 30, 2012

  Come toEastern Sierra/Lake Tahoe area and ride!  15/20, 64, 110, 134, 198 miles

  Xlnt support, post ride meal.  Details http://www.altaalpina.org/challenge

  5 Basic Bike Repair Tips

  Saturdays were always my favorite days when I worked in bicycle shops. No matter how early I got to work, there’d almost always be at least one anxious roadie waiting at the door for me to help them with their bike so they could make their morning ride. And, throughout the day, the flood of new-bike shoppers, constant calls and many different types of needy two-wheelers rolling in for repairs made the day speed by.

  I loved helping people with their bikes and especially solving problems quickly so they wouldn’t have to leave their bike with me for repairs and could ride it that weekend. But sometimes, that wasn’t possible. Like the time a guy brought his frame and wheels, parked them on the floor, said he’d be right back, and then brought in a cardboard box. He put that down next to the frame and wheels and said, “I took it apart. Can you put it back together?”

  I looked in the box and saw that he had removed all the parts, the brakes, derailleurs, shifters, crankset and so on. But instead of just taking them off, he had completely disassembled them, too, right down to the derailleur springs, brake pivot bolts and shifter bosses. No way was I going to get him going in a hurry.

  Thinking of that guy with the box of parts, I thought I’d offer five basic bike repair tips to help novice mechanics avoid common mistakes like that.

  1) Most Repairs Require only Minor Adjustments

  The wonderful thing about bicycle repair is that in most cases, a bike has been set up to work properly. It was built by the factory and then assembled by a professional mechanic. This means that you rarely need to take components all apart to fix them. In most cases all that’s needed is minor maintenance or adjustment.

  Rather than take something apart, inspect it carefully and consider what might be causing the problem. If there are two of them, like the brakes or levers or derailleurs, compare the one that’s not working correctly with the one that is and see if you can understand what has changed on the bad one. You can often figure out the problem this way without taking anything apart, and then adjust it, lubricate it or clean it to fix it.

  If you decide that you have to take something apart, make a drawing first or take a photo so that you have a record of how it goes back together. Also, things come apart in steps and there’s usually a right and wrong way to take them apart, so proceed cautiously if you’re not sure. Maybe Google the part, and see if you can find a technical spec sheet.

  Tip: You can find adjustment and troubleshooting instructions for most components on the company’s website so look there for help if you’re not sure.

  2) Be Gentle When Working on Your Bicycle

  I used to see a lot of stripped threads and broken parts when I repaired bicycles for a living. It’s easy to do this because the parts are made of lighter materials and finer threads than many people are used to working on (compared to car parts and even most appliances, etc., that you might fix at home).

  Another issue is that you might have heavy-duty tools at home that apply too much leverage and force. So, it’s good to round up and use more bicycle-appropriate tools.

  Tips: Bike shops sell bicycle-specific tools. With basic hand tools, it’s best to get smaller ones, for example an 8-ounce ball peen hammer instead of a monster model for pounding bumpers back into shape.

  3) Keep Track of Small Parts While Working

  Work over a clean floor with no cracks or hidden areas so that you find small parts you might drop (be especially careful working outside, where things can end up in the grass). Work systematically and place things on your workbench in the order they were removed. Or put them in containers that separate items and help you keep track of them, like those egg holders.

  Tip:  I know this sounds like a no-brainer, but even pros like me get stupid sometimes and drop and lose things. Just the other day I was changing my cassette in a huge hurry, dropped the lockring and it bounced and disappeared into the clutter on one side of my garage. What should have been a 60-second switcheroo almost made me miss my club ride.

  4) Maintenance is Your Bike’s Best Friend

  Maintaining your bicycle is the best way to extend its life and prevent breakdowns -- and it’s easy to do. Simply wipe the frame, wheels and components down after rides, keep the tires inflated, keep the drivetrain clean and lubricated, and inspect and check things for wear and tear.

  You don’t need to be an advanced mechanic or even have much know-how to do these things. If you’re not sure how, you can ask your riding buddies to show you or tell you. Or you can pick up a basic bike repair book that will help.

  Tip: I also have a popular Basic Bike Care article on my website.

  5) Keep Spare Parts on Hand in Your Shop

  My last basic bike tip is slightly more advanced because you need to know a few things to do it. But, you can simply bring your bicycle into your local bike shop if you’re not sure.

  The tip is to keep the common spare parts for your bicycle on hand in your home shop. Remember that dropped cassette lockring I mentioned in tip 3? Well, I made my ride that day not because I found the dropped lockring, but because I had a spare (my wife found the lost one in the trash can -- meaning it had bounced and landed about 10 feet from where I dropped it!).

  What parts you need to stock depends on your level as a mechanic and what maintenance and repairs you like to perform. At a minimum, I would recommend spare tubes, tires, brake pads, handlebar tape and end plugs, and both shift and brake cables.

  Tip: My eBook Your Home Bicycle Workshop has a great list of small parts and tools for equipping a home shop to prepare you to fix your bicycle and be ready for anything.

  Preventing Bike Shimmy, Part 1

  My worst crash happened the first year I rode seriously. East of my Colorado town, Cerro Summit rises 4 miles to a long ridge. Today the road is wide and gently curving, but back then it was narrow with tight bends. I was following an experienced rider on the descent and figured the way to learn how to go downhill was to do what he did.

  What he did was tuck his nose onto the stem and blast through the corners at a frightening speed. I had neither the skill nor the experience to emulate his daredevil descent but of course that didn’t stop me. Coming out of the third curve, my entry-level bike began to shimmy violently. I had no idea what to do, got thrown off the bucking bike and catapulted over the bars. Only the ability to fall, honed by contact sports, saved me. I suspect that strips of my skin are still on the road, drying in the sun like pieces of jerky.

  Ask a dozen experts why bikes sometimes shimmy and you’ll probably get twice as many explanations. Theories abound, but it's agreed there isn't a universal cause. Sometimes a bike that’s been a model of rectitude for years will suddenly shake violently for no apparent reason.

  Possible Culprits, and Fixes

  Here are some common causes of shimmy (also called "speed wobble") and how to troubleshoot them. We’ll continue this topic next week with more causes and solutions for bike shimmy, and tips for how to handle shimmy if it happens on a ride.

  Check the bike.  Mechanical factors such as a tight or loose headset, a front wheel (or rear wheel) out of true or a frame out of alignment can make the bike shimmy. A headset that binds means the bike always wants to go straight ahead and can’t handle the continual slight steering corrections that even straight-line riding requires. The resulting vibration is transferred to the frame and amplified. But in my Cerro Summit crash, a loose headset was the likely reason. An out-of-true front wheel can create the same situation, as can play in the front hub bearings.

  Badly aligned or poorly designed frames are often the culprit. The bike wants to track straight but the rear wheel doesn’t follow the front in exactly the same line, leading to instability. Suspect poor alignment if your bike shimmies after it's been crashed. Have it checked by a reputable bike shop. Tell the mechanic what you’re experiencing. Headsets and front wheels are easy to adjust. Most frames can be re-aligned, too, although it’s a bigger project.

  Check for operator error.  Sometimes, shimmy is not the bike’s fault but rather the rider’s. Tense arms and shoulders can keep the front wheel from turning slightly in response to balance requirements, and the resulting vibration gets passed into the frame, where it sets off shimmy.

  An extreme riding position can induce shimmy, too, such as having your weight too far forward or back off the rear of the saddle when trying for aerodynamic benefits. Some riders report that if they are cold and shiver while descending, their shaking goes from the handlebar into the frame, and the bike shimmies at the same frequency they’re shivering.

  Don’t forget to check back next week for Part 2, when we discuss more causes and solutions for bike shimmy. Share your own shaky stories and solutions on the

  If you’re looking for early-season workouts, check out the

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  Dirty Minded

  I’ve been getting back into mountain biking lately. I won’t bore you with the reasons – none of which is marijuana-related – but the change has given me a fresh perspective on road riding.

  In fact, as much as I enjoy mountain biking, trail riding has increased my appreciation for certain aspects of road cycling.

  Take technology. Sure, you can geek out on road bikes, but the basic equipment is mostly set: frame (probably carbon), drivetrain (10-speed shifting, more or less), wheels (aero or climbing). Nothing I can’t fathom.

  Not so with mountain biking. Never mind suspension with its baffling terminology like sag, damping, pivot points and “That’ll be $300 to rebuild your shock.” Mountain bikers can’t even decide what wheel size is best. Standard 26-inch-diameter wheels seemed to be giving way to 29-ers, but now an in-between size is emerging. I believe they have settled on the best shape: round.

  Ditto gearing. My 15-year-old hardtail has 3 chainrings, which you need for rugged off-road terrain, right? Wrong. The hot set-up isn’t even 2 chainrings anymore, it’s the single-ring “1-by,” so named because you can say “bye” to at least one of your knees.

  Then there’s hydration. For roadies, it’s simple: fill water bottle, put in cage, don’t throw at moron driver on hot day. Mountain bikers, however, must decide between bottles and a backpack hydration system. I’m leaning toward the latter, because if I remove my hand from the bar for more than 2 seconds, my mountain bike plows into the nearest poison oak patch. (Something, incidentally, my road bike has never done.) Even so, cleaning the backpack’s bladder – must they call it that? – is no picnic.

  The list goes on: Lycra shorts or baggies? Helmet visor or not? Scar tattoo or real scar?

  Maybe I’ll go for a road ride.

  Comment

  Health Matters: Dealing with Hip Pain That Limits My Efforts

  I am a 55-year-old cyclist who rides about 7,500 miles per year, and for the last 2 years I have been experiencing bilateral hip pain during rides that limits my efforts.  I think I have trochanteric bursitis. Is this an overuse problem, and what can I do about it? -- B. Noah

  Dr. Dennis Devito Responds:  

  You certainly may have trochanteric bursitis, and it sounds as if you have earned it with all that mileage. But to be a bit more precise, we will call this greater trochanteric or lateral hip pain syndrome (and “bursitis” is one of the causes). The normal bursa lies between the lateral gluteal muscles and the greater trochanter bone (the bony prominence you feel at the outside of your hip area), and it serves as a shock absorber and as a lubricant for these muscles as they move over the bone.

  Any repetitive abnormal strain in this area can produce inflammation of the bursa, resulting in lateral hip pain.  This can occur after local trauma, i.e., a fall off the bike often bruises this area; as a result of overuse, especially with any repetitive twisting motion of the hips; it could be an early symptom of rheumatoid arthritis; or it can just happen without any apparent cause.

  Common Age Range

  The most common age for this affliction is the 4th – 6th decade, and is sometimes associated with being overweight. 20-35% of people with greater trochanteric pain syndrome (GTPS) also suffer from low back pain – one could speculate that their back discomfort and stiffness alters the way they walk, or ride a bike, producing abnormal mechanics about the hip area. 

  Occasionally, degenerative disc disease masquerades as GTPS, since it can produce lateral thigh pain as well as soreness in the gluteal region. Finally, tendonitis of the gluteal muscle insertion onto the greater trochanteric can occur as a result of repeated micro-trauma, and this may be indistinguishable from true bursitis.

  Most people have GTPS pain on the lateral side of the hip area when they stand up after a prolonged period of sitting, and possibly when they lay down on that side.  Single leg stance may also be uncomfortable, especially when active resistance is applied to the leg during abduction (moving the lower extremity out to the side as in spreading the legs apart). Most of the time weakness of the abductor muscles is seen in GTPS, and it may be difficult to determine which came first, the pain that produces weakness, or vice versa.

  Cycling-Related Causes

  With specific regard to cycling issues, one of the more common causes of GTPS would be a difference in the length of your lower limbs, although this generally produces a unilateral problem.  Tightness of the iliotibial tract with lateral knee pain can also alter motion about the hip and is associated with GTPS; of course, this condition is also aggravated by gluteal weakness on the same side.

  Some have implicated excessive foot pronation during the pedal stroke as a way to generate a twisting force of the limb, contributing to both abnormal strain on the knee or the hip, or both. Cyclists should also be sure that their seat is not too high or too far back, since both can cause a slight rocking motion with each pedal cycle and result in overuse micro-trauma, which would certainly be magnified over 7,500 miles.

  Treatment always starts with a good exam by someone familiar with the various causes of lateral hip discomfort, and this should include a measurement of limb lengths in addition to an assessment for excessive foot pronation. If leg-length discrepancy or excessive pronation is a problem, a small lift can be placed in the cycling shoe, along with rigid arch support as needed. Alternatively, wedges can be placed under the cleat and the degree of pedal float adjusted.

  Rest, NSAIDS and Fewer Doughnuts!

  A period of rest might be needed during acute pain episodes, followed by icing the lateral hip area after rides. Adding a non-steroidal anti-inflammatory (NSAID) such as Motrin or Aleve would be recommended, although I have found this condition often to be resistant to such medications. Stronger NSAIDs such as Indocin can be more effective but have more side effects like gastritis, so usage should be monitored and administered only under a physician’s care.

  Physical therapy can be helpful for stretching of the iliotibial tract and the gluteal muscles on the affected side, as well as a strengthening program once the soreness has abated.  Occasionally, steroid injection is indicated and is helpful 75% of the time if delivered to the proper area.  Resistant cases can ultimately benefit from arthroscopic bursectomy, but only after ensuring the proper diagnosis after considering the other diagnoses discussed.

  Finally, and perhaps the most challenging solution, is less doughnut consumption. Consider some weight loss through proper diet, if indicated!

  Comment

  Dennis P. Devito, M.D., is an orthopedic surgeon at Children’s Orthopedics of Atlanta. His practice is focused on children and young athletes, especially those with spinal conditions. An avid cyclist from a running background, he spent 15 years intensely competing as an amateur triathlete and was a multi-time member of the USA World Long Course Triathlon Team.

  • • High-Tech Training for Cyclists, Coach David Ertl, Ph.D.

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