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08 Feb ' 15:14
Great Response to PMGP! Update on John’s Cholesterol
Product Review: Niterider MiNewt 600
Did You Think Alberto Contador Would be Banned?
Can Pedaling Style Cause Calf Cramps?
Product Review: Lightning Cycle Dynamics Carbon Crankset 130
Improving Your Seated Power
Happy Birthday
Try This: Vent to Control Body-Heat Buildup
Resources for a Productive Off-Season
Great Response to PMGP! Update on John’s CholesterolFirst, a heartfelt Thank You! to every one of our readers who either renewed or became a Premium Member for the first time after last week’s column announcing our new . (And, of course, to all existing Premium Members!) Your support is the foundation that allows RBR to continue as an independent resource for roadies around the world. And we’re grateful!
If you’re still not a , I hope you’ll read about the many benefits and join up. It’s worth repeating: We are a small business with an individual owner and no corporate backing. Which is why I will continue to look for ways to add value to your membership. The new Giveaway Program is one of those ways. (We’ve already added more EpicRIDES training DVDs to the prize mix, as well as some great cycling books from Human Kinetics. Look for a great new Prize Package every month.) We’ll continue bring you this newsletter each week and add to the great content on our website. To that end, we’ve got not one but two new Product Reviews for you today. See News & Reviews Jim’s Tech Talk, below.
Update on John’s Heart Health
You may remember, back in November in an issue titled Heart Health, Cholesterol Drugs and Cycling, I told you about my family history of heart disease and high cholesterol. I included information about the not-so-good results of my recent coronary CT scan, and my own (ultimately, losing) struggle to keep my cholesterol low enough to please my doctor after that fateful scan.
We also ran a Health Matters article in that issue addressing the question: Do Cholesterol Drugs Affect my Cycling? As I said then, “I hope these pieces serve as a reminder that we should all take our heart health seriously and be especially mindful of any predisposition you might have to heart-related health issues.” And I promised to follow up with you after the initial 3-month course of Simvistatin that I was prescribed. Well, three months have flown by, I had the blood test a couple of weeks ago, and here’s the update:
First, a quick recap of where I stood when I started taking the 40 mg daily dose of Simvistatin in late October. I had a blood test in October that showed, from the time of my annual physical in May 2011, my cholesterol had increased a bit, to 196 overall, and my LDL had risen to 111 (from 183 and 99, respectively).
In light of the results of the coronary calcium scan and my family history, my doctor wanted to see my LDL (or bad cholesterol) below 70. Instead, despite my best effort to control it through diet and exercise – which I had been doing in earnest for a couple of years but really worked on hard from May into the fall – my LDL was actually on the rise, 41 points north of the goal.
Good Results
Thus, I really did not know what to expect after 90 days on a statin. I hoped for the best. The results were pleasantly surprising. My total cholesterol dropped from 196 to 156. My LDL dropped from 111 to 64. And my HDL, or good cholesterol, increased to 78, as high as it’s ever been.
So I will continue taking Simvistatin. I will continue to watch my diet. And I will continue to ride as hard as I ever have. But I’ll do it now with the peace of mind that comes from knowing my cholesterol is under control, below the “plaque-making” level that could lead to a worsening of the “mild to moderate atherosclerotic plaque burden” diagnosed by the coronary calcium scan.
I will also continue to take the fish oil I’ve been taking for a couple of years, and the Coenzyme Q10 that one of our Health Matters doctors recommended I take along with the statin. According to the Mayo Clinic’s website: Coenzyme Q10 (CoQ10) is produced by the human body and is necessary for the basic functioning of cells. CoQ10 levels are reported to decrease with age and to be low in patients with some chronic diseases such as heart conditions, muscular dystrophies, Parkinson's disease, cancer, diabetes, and HIV/AIDS. Some prescription drugs may also lower CoQ10 levels.
One of the side effects of statins, I learned, is acute muscle pain. I heard from a couple of RBR readers, and read about many others online, who have experienced this. Many believe that CoQ10 helps statin-takers avoid or control this side effect. At least one medical study has shown that statins decrease CoQ10 levels in the body by up to 40%. And while there is no conclusive data to directly support the benefits of supplemental CoQ10, many believe it carries such a small risk as to be worth trying. My doctor was noncommittal about its perceived effectiveness but did not dissuade me from taking it.
I’ve trained harder than normal through the winter – thanks in part to the mild weather the Southeast and much of the country is having – and I have felt great. But I most definitely understand and appreciate that the approach that seems to be working for me is NOT for everyone.
No Single Perfect Solution
After my November column, I heard directly from a number of RBR readers who suggested more rigorous dietary control and other approaches to controlling cholesterol. Some readers reported bad experiences with statins; others reported good experiences with statins. Many shared their personal stories of heart problems, cholesterol issues, etc. Click Comments on Heart Health, Cholesterol Drugs and Cycling to see the various comments from readers on the issue.
The diversity of opinion represented in those comments, and in what you can read online, reinforces to me that there is no single perfect solution to this complex issue. It seems to me that we all need to weigh the options and choose the best approach that works for us individually.
A comment by Don Smith summed it up pretty nicely for me. He wrote:
John,
Thank you for sharing your experience. Based on the number of replies, you hit a nerve for many of us.
I'm currently off of a statin drug and need to re-test soon and see if I can stay off. I agree with those who have experienced less muscle pain, higher energy and clearer thinking after stopping statins. If my re-test shows a need to reduce cholesterol levels again, I think I'll pursue jkstorer's Niacin suggestion. Other suggestions sounded interesting, but I don't think I'll go vegan or support any "secret" cures. I now enjoy a diet high in fresh vegetables and fruits but that also includes some of those "yummy" foods that will probably keep me from living to 100+. I follow the 80/20 rule for good versus questionable diet. I, like you, would love to outrun my genes. We'll see.
Please keep up this thread of thought. I think many of us can benefit from sharing our successful experiences. Thank you and good job, John!
Thanks to Don and all of our readers who responded to that initial article. We welcome your comments on this and every article we publish.
In the meantime, I’ll leave you with the same message I left you with back in November: I urge you to monitor your heart health and, especially if you have risk factors, including family history, get regular checkups.
Your annual membership helps support RBR as an independent resource for Roadies around the world. Without our Premium Members, we would not exist.
Here's a rundown of the numerous other benefits of being a Premium Member
Product Review: Niterider MiNewt 600By Paul Smith
HOT!
- Self-contained
- USB rechargeable
- Super-bright, wide beam
NOT!
- Bright LEDs mean shorter running times
- Mount could be improved (new one available April 2012)
NiteriderCost: $150 MSRP ($110 online)Weight: 190 gHow obtained: sample from companyRBR advertiser: noTested: 25+ hoursBike light technology continues to change rapidly. New LED bulbs are generating more lumens for ever lower prices. One of the latest examples of this is the NiteRider MiNewt 600, a self-contained unit with a battery that is USB rechargeable.
Design
Due to the larger and more powerful bulb, the entire light is larger than some of other self-contained units. As a result, the light is a little heavier and more noticeable on the handlebars. This trade-off is balanced by the amount of light output you get (more on this below).
There are three levels of brightness for the light, with battery times decreasing with increasing brightness. Claimed run times are:
- 600 lumens, 1hour 30minutes
- 400 lumens, 3hours
- 275 lumens, 4:30
I found the estimate for the high setting to be reasonably accurate; it was the one I used for most of my commuting.
Clamping the light to the handlebars is accomplished with a ratcheting friction clamp. This requires some degree of force to get into place and I found it allowed the light to move out of alignment. NiteRider will be replacing the mount with a newly designed screw clamp that will be available April 2012.
The light also features a low battery warning indicator that switches from a green to red LED when only 15% battery power remains. Recharge time when plugged into my PC was around 5 hours, on average.
The light also comes with a helmet mount. I never tested this but it looks like it would be secure. Again, however, with the light already being noticeably heavier on the handlebar than other lights, it might be a bit unwieldy on a helmet.
First impressions and on the road
The light appears to be very well made. The seals all seem tight and weather-resistant, although I (un)fortunately never got into a large enough rain storm to find out otherwise. In drizzle and light rain, the light operated perfectly.
I’ve been using another self-contained 250-lumen light for more than a year and found it adequate for the dark mornings -- that is, until I used the MiNewt 600 for the first time.
As a comparison, I attached both my current light and the MiNewt to my handlebars and shone them against my garage door. The pictures show the difference, with the MiNewt (right photo) projecting a much wider and brighter beam.
While my other light does a good job of throwing light down the road, the MiNewt projected more light ahead and also provided a wider beam. My often very dark morning commute has one downhill section where I regularly hit 30mph.
Our local dog walkers seem to prefer black dogs and walk them while wearing dark clothes. The NiteRider unit meant I could finally see these folks before I was right on top of them - I’m sure we’re all a little happier about this. The light has also allowed me to spot road debris and obstacles before getting too close, allowing me extra avoidance time.
The only issue I found with the light was the supplied clamp. The ratcheting mechanism was difficult to fully tighten and the weight of the light sometimes caused it to rotate forward. On request, NiteRider will provide a different clamp with a more predictable and easier to use screw mechanism. From April 2012 on, the light will ship with a newly designed screw clamp that is expected to solve these issues.
Placing part of an old inner tube around the bars would provide more friction, something that has been suggested on the internet as a solution. Personally I would like to see a more reliable clamp on later models. The light was otherwise secure on the mount while also being easy to remove and bring inside for recharging.
Conclusion
The MiNewt 600 is the brightest light I’ve ever used. It throws a bright beam down the road and also has a nice wide spread that shows road debris and hazards. It’s definitely a “see” and not a “be seen” light. Balanced against other lights of this brightness it’s well-priced, with the only issue I found being the clamp.
February 2012
Why Cycling Can Make You a Happier Person
Coach Harvey Newton, author of Strength Training for Cyclists DVD training program, sent us a column from the Toronto Globe and Mail. It’s hard to resist a piece with that title, and that starts out with these three paragraphs:
I wasn’t riding a bike just to ride a bike. I was doing it to enter the Church of the Wheel, where supplicants are a happy lot, if you believe the catechists.
The happiest cities all have a high number of cyclists, John Helliwell, a renowned happiness expert and economist at University of British Columbia, explained to me.
Denmark routinely tops the list of the happiest countries in the world. In Copenhagen, one in three people cycles to work or school.
Alas, the column devolves into a “non-cyclist trying to commute for two days” piece, but it’s still a fun, quick read. Here’s a link to the piece
Flying Coach Found Not to Increase Blood Clot Risk
That was the encouraging news delivered in a short Associated Press article that caught my eye this week. As a cyclist who always flies in the cheapest seat available – sometimes on long flights after hard rides – I was happy to hear it.
The American College of Chest Physicians reviewed recent research and other medical evidence and concluded that deep vein thrombosis, blood clots that form deep in leg veins – aka, “economy class syndrome” – really had nothing to do with flying coach.
It’s not the cramped quarters of steerage that is the risk factor. It’s not getting up and moving about – especially on flights lasting four hours or more – whether you’re in the cattle car or in first class. The physicians group found that sitting in window seats also seems to increase risk, because those passengers are less likely to get up during a flight.
For flights lasting up to four hours, the risk for most people remains extremely low, the group says. Flights lasting at least eight hours are the riskiest.
Tip: Wear compression socks or leg sleeves on long flights, and your legs will feel fresher when you arrive at your destination.
-- J.M.
Contador Banned, Loses Titles; Armstrong Investigation Ended
It was an eventful week for news on cycling’s two biggest doping-related cases. First came the sudden announcement Friday that the U.S. Attorney’s office was closing the nearly 2-year-long investigation of seven-time Tour de France champion Lance Armstrong without filing charges.
The investigation had focused on alleged performance enhancing drug use by Armstrong and his former U.S. Postal Service teammates in the late 1990s and early 2000s. It was precipitated in part by allegations made against Armstrong by former teammate Floyd Landis, who himself was banned for doping and lost his Tour de France title in the process.
United States Attorney André Birotte Jr. did not disclose a reason for closing the investigation, which included grand jury testimony from a number of high-profile cycling industry players.
However, almost immediately, U.S. Anti-Doping Agency and World Anti-Doping Agency officials announced that they would pursue documents from the federal investigation. “Unlike the U.S. Attorney, USADA’s job is to protect clean sport rather than enforce specific criminal laws,” said CEO Travis Tygart. “Our investigation into doping in the sport of cycling is continuing and we look forward to obtaining the information developed during the federal investigation.”
Then, on Monday, the Court of Arbitration for Sport announced that it had upheld the UCI and WADA’s joint appeal against the Spanish Cycling Federation’s (RFEC) decision not to suspend . The CAS issued a 2-year ban on Contador.
The ban means Contador will forfeit race victories dating back to the 2010 Tour de France, during which he tested positive for clenbuterol. Andy Schleck will become the 2010 Tour de France champion, while Michele Scarponi is awarded the 2011 Giro d'Italia title.
Because it was retroactive to when the case began, Contador's 2-year ban ends on August 5th, meaning he can ride this year's Vuelta.
The case was marked by numerous twists – including the Spanish Cycling Federation accepting Contador’s tainted beef explanation for his ingesting clenbuterol, and its decision not to suspend him, and the WADA’s and UCI’s joint appeal of that decision. It also saw a number of delays – first, the case was not even made public until two months after the positive test. Then, the CAS initially announced that it would render a decision before the 2011 Tour de France, then again delayed the hearing, and finally delayed its decision.
But in the end, the CAS did not accept Contador’s explanation for the positive doping finding. And he joins the inglorious 2-man club, along with Landis, of being the only winners stripped of their TdF titles.
Overheard: Apre Contador/Lance Edition
--- “I can say with regard to the Contador decision, it was regrettable that, when the Spanish federation proposed a 12-month penalty, a senior politician made a statement to say that Contador was innocent.” [With that being the case, the WADA had] "no choice but to appeal" [because] "there was clearly a bias, certainly by the senior politician.
"I have great respect for CAS. I worry about decisions of individual national federations where it comes to dealing with their own sportsmen and women who have tested positive, because clearly the temptation must be there to protect one of your own.
"I don't know the alternative. I can't imagine that Spain would say to Italy, you deal with all Spanish positives and we'll deal with all Italians, I think hell will freeze over first. I can certainly understand where there must be a certain level of national element, particularly if it's a national hero.”
-- World Anti-Doping Agency President John Fahey, in response to the Contador verdict.
--- “I can't understand the final verdict. I've gone through everything, spent hours going over things. If there's anything I can do to prove my innocence, I'll do it. There are many things that I cannot understand about this decision but for the moment I want to keep them to myself. I'm not an expert."
Alberto Contador, who continues to maintain his innocence.
--- “I am gratified to learn that the U.S. Attorney’s office is closing its investigation. It is the right decision and I commend them for reaching it. I look forward to continuing my life as a father, a competitor, and an advocate in the fight against cancer without this distraction.”
Lance Armstrong, after the U.S. Attorney’s Office closed its nearly 2-year investigation of him.
“Our legal system failed us. This is what happens when you have a lot of money and you can buy attorneys who have people in high places in the Department of Justice.”
-- Betsy Andreu, wife of former Motorola/U.S. Postal rider Frankie Andreu and long-time Armstrong detractor.
Did You Think Alberto Contador Would be Banned?Highlights of your responses to last week’s Question:
40% said “I have had a couple of fittings over the years. Few and far between, though.”
23% said “Yes. Any time I buy a new bike or change major components, I get fit on that bike.”
19% said “No. I am just not convinced that it is worth the money for a fitting. My bike fits fine.”
Can Pedaling Style Cause Calf Cramps?I'm a 39-year-old former athlete, still in decent shape from speed- and power-oriented sports. I'm also new to cycling. My progress is being stalled by calf cramps, and I've been told that it's because I "ankle" too much when I pedal. Is that straining my calves? -- Tom P.
For some reason, leg cramps seem more prevalent in athletes like you and me who have a high percentage of fast-twitch muscle fibers. I was a high jumper and hurdler.
Endurance training on the bike for several seasons will convert potentially cramp-prone fast-twitch fibers to endurance-oriented fibers. But even after more than 35 years of riding, I don't think my muscles have completely gotten the message.
Maintaining sufficient sodium levels is the key to preventing cramps, at least for me. Sufficient hydration is usually essential, too. However, most studies indicate that cramps are multi-factorial and remedies that work for one person may not work for the next. ( wrote an eArticle last year for RBR, Preventing and Treating Cramps, that is an excellent resource.)
Too much emphasis on "ankling" (trying to exert pressure on the pedal all the way around the stroke) might be part of the problem. Fit factors, such as a saddle that's too high, can play a role as well.
Also, check the location of your cleats. If they're forward, you may be pedaling too much "on your toes," which can unduly stress calf muscles. Try moving the cleats rearward to see if it helps.
Coach Fred Matheny has decades of experience as a competitive racer and cycling coach. He is the author of
Product Review: Lightning Cycle Dynamics Carbon Crankset 130By
HOT!
- available in 12 lengths from 160 to 190mm for a custom fit
- significantly lighter than mainstream cranksets
- super-stiff Lightning Cycle Dynamics Unifiber 100%-hollow high pressure-molded carbon construction for excellent pedaling efficiency
- low-friction, super-precise sealed-cartridge bearings (optional ceramic bearing upgrade)
- Lightning Cycle Dynamics patented splined spindle
- handcrafted in the USA
NOT!
- you’ll get tired of answering all the questions from riders who spot this cool, custom crankset on your bicycle
- this is a beautiful hand-made crankset, however, it shows some signs of being made by hand and doesn’t have the flawless finish of a mass-produced model
Cost: $800 for reviewed modelModels: Road, tandem, mountain; aluminum or carbon “spyders,” 94, 110 and 130 bolt circle diameters; compact, double or triple chainrings; regular or ceramic bearings; all bottom bracket sizes; prices range from $650 to $1,680Crankarm Lengths: 160, 162.5, 165, 167.5, 170, 172.5, 175, 177.5, 180, 182.5, 185 and 190mmQ Factor: (width between crankarms from pedal seat to pedal seat) 150mmWeight: crankarms and spider: 365 grams; bottom bracket cups: 70 grams; total: 435How obtained: sample from companyRBR advertiser: noMiles tested: 400Custom Carbon Crankset In Your Size
Last week, I explained that during a recent professional bicycle fitting I discovered that I should switch from the 175mm crankarms I’ve been riding for the last 30 years to shorter crankarms. I have since switched to 170mm arms on my road bikes and took my fitter’s advice and gone to 160mm crankarms on my time trial bike. Super-short crankarms make sense on a TT bike for some riders because they help keep the knees from striking your ribcage when you’re riding in the aero position.
I’ve been impressed with how the shorter arms have felt more efficient and have allowed me to ride more comfortably. Something else I like is how it feels like the pedals come around more quickly. I notice this most when standing to climb. It seems like each complete pedal stroke takes less time and that I get to apply power sooner with each leg. You might think with less recovery time per stroke, the more-rapid turnover would be a negative, but it feels like it adds power for me and I like it a lot.
Lightning Cycle Dynamics to the rescue
As much as I enjoy the feeling of the shorter crankarms, I had a hard time finding a quality 160mm-crankarm crankset. Campagnolo, Shimano and SRAM don’t offer them. And you can find a few budget aluminum models online, but I needed something that wouldn’t flex or wear out right away.
Finally, I remembered that Lightning Cycle Dynamics, a super-innovative recumbent bicycle manufacturer located in Lompoc, California, offers a trick carbon crankset in almost every length. I tested a couple of their super-fast and fun recumbents as Bicycling magazine’s tech editor years ago. So I called company owner Tim Brummer to learn whether his crankset would fit my needs and my Cervelo P2 time trial bike. I was excited when he told me it would be the perfect crank and that he could send me a 160mm model ASAP.
Zinn Cycles offers even more lengths
As far as I have been able to determine, apart from the budget 160mm cranksets available online, the only other brand offering reasonably readily available custom-length crankarms is Zinn Cycles
According to their website, theirs are available in a whopping size range of from 130 to 220mm lengths, and in three models, too. Owner Lennard Zinn is a frame-builder and Velo magazine’s tech guru and has written a lot about the benefits of getting the correct size crankarms. So, I’m confident that would be a good crankset source. too.
Ingenious design
What I like most about the Lightning crankset is that it’s a splined-spindle design. By that I mean that both crankarms have about half of the hard-anodized 7075 T6-aluminum bottom bracket spindle built into them. The inside ends of the spindle are splined. So installation is as easy as installing the beautifully machined bottom bracket cups into the frame, pushing the crankarms/spindles into the cups and inserting the 6Al/4V-titanium spindle center bolt and tightening it to draw the spindle halves together and make the crankset one piece.
Interestingly, this splined (the technical term is “Hirth joint”) spindle is almost identical to how Campagnolo’s Ultra Torque cranksets work, yet Lightning patented theirs first and has licensed its use to Specialized, which has used it in some of their cranksets.
Outstanding performance
The benefits of Lightning’s design are easy installation, a super-clean look, weight savings and maximum pedaling efficiency. I have to admit, though, that I worried I’d be able to feel some lag or reduction in pedaling power and that I might loosen the fitting.
But several weeks of hard rides, including intervals on rolling courses and jamming up longer hills trying to win the king of the hill against my teammates has proved that these cutting-edge cranks are awesomely stiff and that the splined spindle and bolt will not loosen under anything I’ve been able to do to them.
I’m equally impressed with the bearings, which felt so smooth during installation I was expecting them to possibly develop play. Any looseness can easily be removed in seconds with the adjusting ring that tightens against the non-drive bottom bracket cup. But no adjustment has been needed yet and the crankset spins effortlessly.
A special feature on my crankset is the aero carbon “spyder,” which I requested since the crank is on my time trial bike and every streamlining feature is helpful. This “spyder” is 15 grams lighter than Lightning’s aluminum models too. And, the crankarms themselves are oval to cut more drag.
Overall, the Lightning Carbon is a great way to step up to the right-length crankarms while significantly upgrading your crankset, drivetrain and pedal power.
February 2012
has been a pro mechanic and cycling writer for 38 years. At he's the author of and writes the weekly Jim's Tech Talk column in
Improving Your Seated PowerI sometimes ride with a relatively small, light climber who flies up long hills but doesn’t time trial well. He stands on climbs, but when forced to exert power while seated -- as in flatland riding or even on short hills where he’s trying to conserve energy by staying in the saddle -- he just can’t make the bike go. What can he do to improve?
Small climbers often like to ascend out of the saddle while larger riders often climb seated. The reason is that when you stand, you not only need to exert enough energy to get up the hill, you need to support your body weight. Light riders pay less of a penalty for standing, so they can take advantage of the benefits of climbing out of the saddle: butt comfort, more leverage and using their weight to push the pedals down.
But it’s important to learn to climb short and long hills while seated to conserve energy. And the power you develop carries over to seated efforts on the flat, like time trialing.
Solutions
Emphasize the downstroke. A smooth, round pedal stroke is important. But there’s increasing evidence that top riders go fast because they stomp powerfully during the downstroke.
A study by famed exercise physiologist Eddie Coyle at the University of Texas highlights this point. A group of “good state-class” racers had about the same oxygen uptake (VO2 max) as a more accomplished group of “elite national-class” cyclists. However, the elite riders were able to ride a 40-km time trial (indoors on ergometers) 10% faster than the less accomplished riders.
Analysis with force-measuring pedals revealed that while the elite riders’ VO2 max wasn’t higher, they were able to push down on the pedals harder and thus generate 11% more power. The study concludes: “Elite national-class riders have the ability to generate ‘higher downstroke power,’ possibly as a result of muscular adaptations stimulated by more years of endurance training.”
A smooth pedal stroke is still important. Don’t penalize yourself by pedaling in a rough and jerky fashion. But if you concentrate on giving the pedal a little “kick” as it goes over the top and begins its downward travel, you may increase your seated power.
Do specialized training. Do intervals up short hills while seated. Find a hill that’s moderately steep and takes about 30 seconds to climb. Use a fairly large gear and hit it hard at the bottom. Don’t let your cadence slow too markedly by the top -- your gear should enable you to maintain at least 90 rpm for the whole climb. Remember to apply power forcefully on the downstroke while retaining a smooth pedal stroke.
Second workout: Do longer (10- to 15-minute) time trial-like intervals, seated, at a heart rate of about 85% of your maximum at a cadence of about 90 rpm. Kicking the pedal over at the top of the stroke is important in this drill too, but it’s more subtle.
- -- a monthly drawing for a cycling prize package
Happy BirthdayI got an email recently from a friend who’s inviting his cycling buddies to celebrate his 60th birthday by joining him on a 60-mile (100K) mountain bike ride.
“This is not a no-drop ride,” he wrote, “so if you can’t keep up with a 60-year-old, stay home!” Knowing this particular sexagenarian, I probably should stay home, but probably won’t.
I love these milestone rides. Trouble is, when you tie your mileage to your age, at some point you’re going to miss your target. Plus, the younger you are, the lower your mileage goal, which makes no sense.
We need better cycling goals for the milestones in our lives. Such as:
10th birthday
Ride 10 minutes without texting or talking on your cellphone about how Mom and Dad make you ride a bike when you could be home playing video games.
16th birthday
Ride to your 16 most-visited destinations (friends’ houses, video game store, convenience store, etc.) and proclaim that this is the last time you’ll be pedaling here because you just got your driver’s license.
21st birthday(or 16th, 18th or 19th, depending on where in the world you live)
Ride your age; afterward, drink a beer for each mile to celebrate achieving legal drinking age.
30th birthday
Drive to your most-visited destinations (baby-supply store, home-improvement store, bank, etc.) and proclaim that this is the last time you’ll be going here by car because you need to lose 30 pounds and just bought a bike.
50th birthday
Ride 50 miles with friends, many of whom are younger yet fatter than you.
75th birthday
Ride 75 kilometers.
90th birthday
Ride.
Try This: Vent to Control Body-Heat BuildupIn the past, we’ve endorsed the traditional technique of starting cold-weather rides into the wind. It's better to face the windchill when you're fresh and dry, then let the tailwind blow you home when you're getting sweaty and tired.
This sparked an e-mail exchange with a roadie who disagreed. He told us our advice is "pure bunk. A rider always gets hot and sweaty riding into the wind [because] there is no cooling from the wind except on your face."
To that, we say: That's why jackets have zippers!
Venting is as important as wind direction on winter rides. By running your zipper up or down, you can control airflow to reduce the risk of getting too hot or cold.
For example, zip down when climbing or riding with a tailwind. Zip up when descending or riding into an icy headwind. Or keep the jacket partly open, depending on what your comfort requires.
To help ventilation, choose a winter jacket that can breathe out the back through the fabric. Windproof panels on the front are fine, but avoid a jacket that encases you like Saran Wrap. You want excess heat to radiate – not build up inside your jacket.
The key to cold-ride comfort is to minimize sweating. You can't fully succeed, of course, so wear a base layer that's made of a wicking material. Good choices are wool, polypropylene and polyester concoctions such as Thermax. These pull moisture away from the skin so you feel drier and warmer. Cotton gets wet and clammy. Never wear it next to your skin.
If your jacket wants to pull up when you zip up, consider wearing a small fanny pack. This holds the jacket in place so one-hand zipping is easy. It also ensures that your low back stays covered, and it's a handy way to carry snacks and other stuff if your jacket doesn’t have a rear pocket.
Resources for a Productive Off-Season -
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