You Want to Get Fat this Thanksgiving. Here’s Why!

November 24, 2016
Fat Bikes at BikeParts.com

Fat Bikes at BikeParts.com

Thanksgiving is prefect for celebrating and sharing gratitude for the blessings in our lives.  Yet, it isn’t exactly an ideal day for healthy eating and staying fit. Fortunately, you can make it through Thanksgiving with your figure and fitness intact. How to do it? It’s no mystery! Get a fat bike!  

This may sound like a trick, but it’s not.  Simply enjoy all the food you want during Thanksgiving while also splurging a bit by riding a fat bike.  Riding a fat bike is so much crazy fun!  

Imagine floating over snow and sand. Gliding over familiar trails discovering how your fat bike handles twists, turns, bumps, and jumps. You can practically ride a fat bike anywhere. And, riding a fat bike brings out your inner kid making you feel like an 8 year-old again, bouncing  gleefully all over the trails.  Maybe the idea of riding a fat bike is new to you. Following are common asked questions and answers about fat bikes.

How are fat bikes different than other mountain bikes?  Many fat bike models today are similar to “normal” mountain bikes, which have slacker head tube angles, lower stand-over heights, thru axles, and tapered head tubes.  The main difference is the tires. The wider ties have more traction in both dirt and snow. They climb better than almost any mountain bike and the fit tires provide greater cushion that feels like extra suspension.  But what makes them special is they entice you to ride outside when it’s cold! According to the post, Fat Biking 101: 10 Things You Need to Know Before Biking in the Snow, most people do not ride when it is cold because, well, it’s cold. Fat bikes offer a unique experience and allow you to explore familiar trails in a new light. Fat biking lifts the winter doldrums by giving you a new freedom to ride off-road.

In what kind of conditions can I ride my fat bike? Fat bikes can ride pretty much anywhere. They do really well on dirt but they are also very capable in the snow. Packed snow will feel very much like riding on dirt. Pushing through heaps of freshly fallen snow will provide more of a challenge and there will be some days when riding is simply impossible. Remember, while sliding around on ice may be fun, ice is ice. The bike will still go down if you are not careful riding on slippery substances.

How do I stay warm on my fat bike in the winter?  You have to think a little bit harder before and during your fat bike rides in the cold. Generally the most important tip for keeping warm is to layer, and to carry a pack to put your extra layers away. Some people prefer to wear ski goggles and a ski helmet, and lots of people wear winter boots.  Poagies, insulated hand covers that slip over your handle bars, are also very useful for keeping your hands warm.   Keeping your feet warm is key. Wearing arm boots, preferably water proof, with thick socks on flat pedals or clipless boots with multiple pairs of socks will help to keep your feet comfortable.

How do I keep my water from freezing?  Even though you might not feel the urge to drink as much when riding your fat bike in the cold, it is still important to drink fluids. There are a couple of tricks your water from freezing. During shorter rides, carry an insulated water bottle and start with really warm water. You can also add electrolytes or other ingredients to change the freezing point of the fluid, but may find limited success. When using a CamelBak or something similar, stick the bite valve in your jacket and blow out all the water in your hose. You can also buy neoprene insulators for the hydration hose to help keep water as a liquid substance.

Should I use clipless or flat pedals on a fat bike?  It’s your choice! The biggest problems people have making this decision is deciding how to best keep their feet warm. Having flat pedals will allow you to wear thick winter boots, which are more conducive to keeping your feet warm. However you can buy clipless boots that are designed to handle colder temperatures. Using a clipless pedal could prove annoying in snowy terrain if you have to dismount and remount frequently during your ride.

What kind of tires should I use? How wide? What pressure do I run? Tube vs. Tubeless?  You have to match tire pressure with conditions. Softer snow conditions: 6psi. Harder conditions: 8-10psi. (much lower than the normal bike). Fat-bike tires are typically marked as 26 x 4.0 though most are really more like 26 x 3.7 or 3.8. The actual size of the mounted tire will vary depending on the rim width used for the wheel.  Many riders prefer tubeless because they reduce over a point of rotation weight and they provide better traction.

What kind of fat bikes are on the market?  The fat bike market has exploded in recent years. Brands include Specialized, Mongoose, Polaris, Kona, Gravity, Kawasaki, Borealis and more! Manufacturers are creating frames out of tons of different materials including aluminum, carbon, titanium, bamboo, real steel, and Wal-Mart steel. Most fat-bikes that you will come across have a fully rigid frame. However fat bikes with front fork suspension and full-body suspension have started to emerge.  Finding the fat bike that works for you will depend on the type of riding that you do and, more importantly, your budget.  However, at Peak Cycles Bicycle Shop, we are all big fans of the Specialized Fatboy Bike. We have found the Specialized Fatboy to be a highly rated, mid-range fat bike that is usable for a wide range of ages and skill-levels.   

Where can I ride my fat bike? Fat biking is abuzz in Colorado. Colorado is already a favorite state for cyclists due to the mountainous terrain, rugged trails, scenic views, and outdoorsy population. But now, Colorado is a hot destination for the fat bike phenomenon.  There are also a ton of really fun fatbike events across the nation.

Whew! Lots of questions but one final one.  Are you feeling the urge to splurge this Thanksgiving?  Enjoy mass quantities of food and take on this fun fat bike phenomenon! Demo a fat bike at Peak Cycles Bicycle Shop in Golden, Colorado.  Check out our fat bike bike selections, cycling apparel, hydration strategies, fat bike bike parts, and accessories.  Plus, get even more of your questions answered in person! Happy Thanksgiving!  

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The Cyclist Guide to Black Friday – Getting the Gifts You Want and Need 

November 17, 2016

11895116_879913045419413_8627429630943288070_oMost cyclists, whether competitive or not, enjoy being at the front of the pack.  Sure, it’s safer, but it’s also cool to be in front.  As the Thanksgiving Holiday is right around the corner, now’s the time to position yourself to be at the front of the pack – shopping that is!

Leading out the shopping season is Black Friday.  From the start, you have a chance to cash in on bike components, cycling apparel, bicycle parts including trainers and all sorts of bike goodies.  Here’s what you’re going to want to stock up on! 

Start small and go for the usual suspects for stocking stuffers including multi tools, tubes, bottles, socks, head warmers, arm warmers, shoe covers, gloves, lube, energy bars, gels, chews and similar items. Add these to your wish list or invite family and friends to purchase them for you. You can never have too many of these items, so indulge! 

Next, evaluate what is missing in your cycling program.  Are you in need of new cycling apparel?  As in jerseys, layering options, or cycling shoes. What about your bike?  Do you need new bike parts?  And, don’t forget about nutrition and supplements!  Now’s the time time to select the cycling accessories and other much needed items that you would like to see show up under the tree.

Yet, let’s not forget for a moment that holiday wish lists and making the most of Black Friday is all about what you need, right?  Isn’t it about dreaming big? Which training elements would you love to have, but don’t?  A new heart rate monitor? Or a power meter?  The main idea behind using cycling training tools is to dial in training to optimize performance as it relates to specific goals and objectives. Our post, The Best Training Aids to Launch into Spring Cycling, dives into the benefits of training with power. As for which power meter to purchase, consider our most popular one, Stages Power Meters, beginning at $1000. Stages Power meter is the lightest, smallest, most technologically advanced unit available today.  Another option is the Pioneer Power Meter offered at $2000 and is a bit more sophisticated.  A third option is a company that’s been around for a while now – PowerTap Power Meter.

Don’t stop there! Drop the hammer and make your wish list epic! Go big! Get a new road bike, mountain bike, or fat bike! Take advantage of Black Friday or Cyber Monday for savings and specials.  Great road bicycles don’t have to come at a hefty price tag either.  Right now, in our Golden, Colorado shop we have a variety of bikes that are light and fast for racing.  If a new bike isn’t in your budget, then start with the basics.  Have good equipment.  Meaning, add some bike parts to your list.   

As a reminder, our shop BikeParts.com offers a huge selection of road bike parts, mountain bike parts, BMX bike parts and more. If you need it for your bike, then we have it! Because we sell our bicycle parts online, we are able to help customers all over the world helping them – and you – to get the gifts you want and need. 

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The Year End Review: Not Just for Work But for Your Cycling Program Too 

November 10, 2016
Cycling Goal Setting for 2017

Cycling Goal Setting for 2017

While the year may not be quite over, many are already planning their 2017 race and cycling season.  

Sure, it’s fun to have lofty new goals, new ambitions, and new venues to fuel your cycling passions through the winter months and upcoming holiday season, but not pausing to reflect on what has recently come to pass during the previous season is missing a valuable opportunity to make personal gains that only you can make.   In fact, a proper season review is the best way to identify your strengths and weaknesses and develop a comprehensive plan for the upcoming season.   

Too often, we get stuck in the same winter cycle of: strength, base, aerobic work, anaerobic work and repeat this cycle year after year. We never adapt our training because we are creatures of habit. We like sticking to the same routine year after year. Now’s the time to sit down with some paper, a pencil and/or your coach to review how your season went and determine how to improve for next year. Initial questions to ask yourself include the easiest ones.  Did you reach your goals? Where did you excel? What were your weaknesses? How, overall do you think your training paired with meeting your goals?

Now, drill down a bit more.  Before setting your sights on new goals for 2017, it’s important to evaluate the previous season with more detail.  A favorite post, Athlete-Coach Season Review, poses 10 questions to review your past season’s performance:

  • What was the highlight of your season (for example, best race or greatest accomplishment)? Why?
  • What was your greatest disappointment? Why?
  • Review your top three goals for this season. Do you feel these were achieved?
  • What did you do in training this season that you feel made you faster?
  • What did you do in training this season that you feel was not productive?
  • If you could change your training, mental preparation, or race tactics/strategy this past season, what would you do differently?
  • Was there anything missing in your training this season?
  • Do you feel that you trained enough and worked hard enough in training this season?
  • Do you feel that you had adequate rest during training and before races?
  • Do you have any extra comments and insights on this season?

With these personal insights in mind, you are better equipped to plan and execute a rewarding and successful 2017 cycling season.  Granted, most of these questions are performance based questions – not bike related. In as much as evaluating your training, it’s important to take inventory of your bike performance too.  For instance, were you performing well but your bike, bike parts, or gear held you back?  If you have a heavier bike, perhaps now is the time to upgrade to a lighter road bike or mountain bike.  Did you suffer from mechanicals during the season?  That’s an easy fix for 2017 – just replace worn out bike parts with new ones. Maybe your time would be faster with a new wheel set.  

You won’t know what to do to improve for next year until you take stock of the previous season’s performance with an objective mindset. A performance review of your training program, nutritional support, and your bike and bike parts is critical to creating an objective review of the past season so you can prepare best for a fresh, new season in 2017.   

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Daylight Savings Ending – Fear Not! Cycling Training Strategies for Daylight and Night Hours  

November 3, 2016
Training Tips at BikeParts.com

Training Tips at BikeParts.com

With the time change this upcoming weekend, darkness will fall earlier each day making it more challenging to fit training rides in the schedule. But fear not, at Peak Cycles Bicycle Shop, we have training strategies that can help you make the best of the daylight and night hours!

Given that the days with long sunshine hours are ending, there are ways to make the most of the daytime hours.  It requires a little planning and creativity.  Also, time management plays an important role here. Scheduling your workouts in your calendar; shifting meetings and family obligations to early morning, late afternoon and early evening; and optimizing your lunch hour as ride time,  are three areas that can assist in getting your scheduled training in during the daylight hours.  Again, the idea here is to create a plan and stick to it.  If you plan a ride during the daylight hours and miss it, then it creates stress on how to make that ride up.  However, as other bike enthusiasts know, riding at night can be fun, relaxing, and a delightful end to the day.  If you are up for a little adventure, here’s how to make night time riding work for you! 

Be a well lit cyclist. Purchase cycling apparel that is visible.  There are options to choose from including vests and ankle bands.  Also, reflective tape is a good idea. 3M makes black reflective tape that is great to put on black wheels. You do not notice it during the day and it shows up white at night.  And, as the temperature drops, it’s hard to know what to wear when it’s 50 degrees and sunny outside versus 30 – 35 degrees and cloudy.  Riding in transitional weather can be a challenge!  But, with clothing that is versatile, lightweight, and easy to pack down, you can find a cycling wardrobe that works for you. Watch our video, How to Dress for Winter Cycling to get ideas. 

Explore your ride options. Riding in the dark makes the riding of any technical section immediately harder than in the day.  It takes a good while to overcome this, so don’t set yourself a task to ride the most demanding trails or bike paths you have.  Ease yourself in as the nights start earlier and downgrade your expectations.   Remember, you will inevitably ride and travel more slowly than in daylight.  A way to overcome this is to invest in a good set of lights. With that being said, be mindful that your route doesn’t exceed your lights battery capacities.

Become a fan of bike maintenance: Experiencing mechanical difficulties in the cold and at night is not fun!  A well maintained bike is a fun bike to ride.  Yet, for some, bike maintenance can be a chore.  Having the right set of bike components and bicycle tools can make all the difference.  When prepping your bike for for the colder temps and night riding, there are several things you want to do to keep your bike in good working order.  A good thing to always do is to wipe down and inspect the frame.  As the weather changes, rain, snow, ice, and road elements pose different cleaning challenges to your frame and bicycle parts.  Consider using a stiff, soft-bristled brush to knock off any chunks of dried-on mud that may be on your frame or wheels. Then, follow that up by taking a rag to your bike, wiping it down generally all over to get off any remaining dust or dirt.

Also, remember to lube your chain and cables.  As unglamorous as chain lube is, it is a necessity for winter riding.  It will keep your bike parts in working order and squeak free! There are many lubes to choose – wet vs dry lube.  As conditions vary, you may want to have a couple of different choices on hand.  Finally, since you can’t see what you are rolling over in the dark, it’s a good idea to frequently inspect tires, wheels, and brake pads.  Check that there is adequate air pressure in the tires. Check that there aren’t any cuts or nicks in the sidewall or tread of the tires. You’ll want to make sure the brake pads are not worn. And, remember to inspect where the brake pads hit the rim; they should contact the rim evenly on both sides and not rub the tire in any way that may cause a flat. 

Daylight riding or riding at night – it’s all good!  As you can see, there’s no need to fear the time change.  The time change can mark the end of the season and bring on a new adventure.  Embrace creativity and plan your rides during daytime hours.  Or, seek adventure and embrace the challenge and make night riding work for you! 

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A Cocktail for Cyclist? Cherry Juice, Beet Juice, and Supplements

October 27, 2016
PhysioPhyx LPR available at BikeParts.com

PhysioPhyx LPR available at BikeParts.com

As athletes, we all want to get fitter, leaner, stronger, and faster!  Regardless of age or athletic ability, inherent in every cyclist wish list is a secret weapon to get faster without expending more effort.  As such, many turn to nutritional supplements.  And, there’s good reason to do so too! As it turns out, many products, including beet and cherry juice, are proving to aid in recovery and providing performance-enhancing benefits for endurance athletes.  Here’s an overview of what you need to know.  

The benefits of tart cherry juice for endurance athletes includes better sleep, ability to fight inflammation, reduced muscle pain, and immunity boosting. Sounds great, right! And drinking tart cherry juice tastes great and is a nice bedtime snack. To maximize its effects, Coach Lynda Wallenfels suggest mixing in 20g of the slow digesting protein casein to boost protein synthesis while you sleep. Also, consider taking another dose of tart cherry juice the following morning to maximize the performance-enhancing benefits it has to offer.

Another natural food worth investigating is beet juice.  A study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests adding some nitrate-rich beetroot juice to our workout plan can enhance our stamina, strength, and endurance.   How does it work?  According to the post, Using Beet Juice to Improve Performance, “Beets contain a large amount of inorganic nitrates. These compounds are the precursor to a very important signalling molecule that our body needs to function- Nitric Oxide2. NO is made naturally within our bodies but we can dramatically increase its availability by eating nitrate rich food. Among other roles, NO acts as a vasodilator in functioning skeletal muscle, increasing the size of blood vessels to allow more oxygen flow. “ Granted, beets are not going to make you fast on their own, but for the athlete that cares about marginal gains, they could provide the race winning boost.   

In addition to food based nutrition for enhanced performance, there are cycling specific supplements too.  At Peak Cycles Bicycle Shop, a favorite nutritional product available post ride is PhysioPhyx.  Here’s what we like about this product.  PhysioPhyx LPR takes recovery nutrition to a new level of support and performance by delivering a powerful, evidence-based blend of Carbohydrates + Protein + Leucine. This potent combination of nutrients has been precisely formulated to help ensure you rapidly and effectively restore muscle energy (glycogen), minimize muscle soreness, stimulate muscle repair and speed training adaptations after moderate, intense and exhaustive exercise or competition. In fact, recent studies have shown the nutrient trio of Carbs + Protein + Leucine taken after exercise creates an absolute ideal environment for your body to quickly go into recovery overdrive.  Who doesn’t like “overdrive”?!

Overall, a solid training program combined with a healthy lifestyle provide the greatest platform for sustained and improved performance.  Adding supporting elements like these mentioned can help. While you are at it, you can make improvements to your bike too!  Improve bike performance with lighter bike parts. Minimize mechanicals by replacing old drivetrain parts with new ones. Support your body with a bike fit or cycling apparel like compression gear for recovery.  Again, there may not be a single best option for fitness gains but every little bit helps! 

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10 Things You Need for Fall Biking 

October 20, 2016
Fall Colors along the Front Range

Fall Colors along the Front Range

Have you noticed the leaves changing on the trees lately?

The Front Range tree leaves are exploding with a vibrant mix of autumn hues.  What better way to enjoy the brisk temperatures and vibrant colors of the leaves turning than from the view of mountain bike or road bike? The added bonus is maintaining fitness through the fall and even building it well into the winter months.  

True, we love fall rides, but it does take a little extra planning.  The days are shorter and the weather is becoming more unpredictable.  That’s why it’s more important during the fall season to have the right cycling apparel for the type of riding you are doing.

Ask yourself, what clothing do you need to wear in different weather conditions?  Do you have waterproof and wind resistant clothing? Do you have enough of the basic cycling necessities, as in leggings? Arm warmers? Knee warmers? Scull cap? What about your base layers?  Do you have enough of them or do you need to add in some fleece lined clothing?  

Staying warm, dry, and comfortable is key to riding during the fall season.  Lucky for you, at Peak Cycles Bicycle Shop, we can help you with all of your cycling apparel needs.  In fact, we’ve got a great end of the year sale on 2016 bikes and cycling apparel in store right now!  At a minimum, these are the essential fall riding clothes you need to have on hand.

1. Wind Vest – The wind vest is one of the most used pieces of cool weather gear. It keeps your core body protected from frontal winds, but vents in the rear to keep you from overheating. The wind vest is also very versatile and can be added to different clothing combinations, using it with regular jerseys, winter jerseys, and arm warmers. It’s also easily stowed in a pack or shirt pocket.

2. Wind / Rain Jacket – It’s always a good idea to keep a water resistant jacket handy when rain is in the forecast.

3. Arm Warmers – Arm warmers are a must during the Fall season.  While they don’t take up much room, they are great for temperature control.

4. Full Finger / Windproof Gloves – When riding in cooler temps, one of the first things to get cold are the fingers. Protect your hands with full fingerers and / or windproof gloves. A popular item to consider are the Endure gloves. 

5. Knickers, Knee Warmers, and Pants – As the temperatures drop, it’s a good idea to cover your knees. Many cyclist prefer tights whereas others prefer leg warmers.  There are also knickers which allow more airflow over the legs, and they are good for those in-between days. Consider trying out each option and experiment to dial in your preference.

6. Head Band or Skull Cap – The vents in your helmet that are such an asset during the summer months become a major liability when the temperatures begin to drop. To prevent from losing heat from your scalp, be sure to wear a thin skullcap or headband under the helmet

7. Wool Socks – Keeping your feet dry and warm can be a challenge in the cold weather, but nice wool socks are your best bet.

8. Shoe Covers – Shoe covers, also known as booties, cover the exterior of your shoes and protect from cold and wind.  There are several options: some that cover just the toes and others that encompass the entire foot. Toe covers are great for Fall but as you transition to Winter riding, you may wish for a pair that covers your entire foot.  If you’re not a fan of shoe covers, opt for a warmer shoe all together! We have two favorite options.  The Giant Sojourn cycling shoes have a stiff and grippy bottom which are good for walking.  A great option for bike commuters.  The other favorite is the Defroster cycling shoe.  It’s a great option for fall and winter riding and especially on the cold days because these shoes doesn’t require shoe covers.  

9. Lights – At the end of this month, the days will be much shorter! Plan ahead and get your lights ready. Get a red blinker for the rear that mounts to the bike or your pack, and a decent headlight for the front.

10. Tool kit – The bicycle tools needed to have on hand in inclement weather matter.  Discover what the best bike parts for fall commuting and build a tool kit that meets your needs.

Which essential items are missing from the list?  Make note of it and stop by the shop to check out all of the cycling apparel we have in stock and on sale. Whether you are enjoying the vibrant mix of autumn hues from a scenic country road, a bike path, or a cyclocross race course, fall bike rides in Colorado are the best way to get up close and personal with the season’s colors – enjoy! 

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5 Money Saving Bike Tips for Fall 

October 13, 2016
Replace Drivetrain parts in the Fall

Replace Drivetrain parts in the Fall

Each season has its own ups and downs.  Spring and summer seasons are marked with event registrations, travel, and enjoying the cycling lifestyle.  The winter season is the least expensive as most cyclist scale down their training or ride more indoors.  

However, the fall season is somewhat of a mixture of all that. Racing continues yet weather conditions cause havoc on bikes and bike gear. When you add up all the gear, maintenance, and event fees, then riding bikes can be expensive.  Following are 5 ways to save money saving bike tips for fall. 

  1. Patch your tubes.  When you get a flat, don’t just throw the tube away. Hang on to it and patch it when you get home. Patches are fairly inexpensive and can give your tube new life.
  2. Clean and maintain your bike regularly. The maintenance schedule for a bike can vary somewhat on how often it’s ridden. However, performing regular bike inspections can provide injury free and enjoyable riding. Also, regular bike maintenance can extend the life of your bike parts and cycling accessories.  
  3. Look for discounted gear online and at bike swaps.  At BikeParts.com we have ongoing closeouts that save on bike parts, cycling apparel, and cycling accessories.  Check out those options.  Another option is to check out the annual Veloswap here in Denver, Colorado on October 22nd.  
  4. Replace bike parts regularly.  Don’t wait until you hear odd little noises or you notice that your bike is taking too long for the brakes to engage before investigating.  Some parts of a bike have a set “wear life”. As you put in the miles, they gradually wear out and need to be replaced. Typically, this includes chains, cassettes, chainrings, brake pads, and cleats.  Stay one step ahead of the game by purchasing these types of bike parts on sale and have them on hand when you need them. 
  5. Sign up early for races or events.  Waiting last minute to register for events can be costly.  Avoid late or day-of registration fees for races and events by signing up ahead of time. You’ll have a little extra cash in your pocket—not to mention the extra motivation that comes with making a financial commitment. 

With a little planning, it’s easy to save money and continue to embrace the transition from summer to fall.  Enjoy! 

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Make the Most of Fall Riding with These Colorado Cycling Events 

October 6, 2016

As we transition from summer to fall, the Colorado mountain colors are beginning to explode into a vibrant mix of autumn hues. The hot, summer days are replaced with cooler temperatures making riding even that more enjoyable.  What better way to enjoy the brisk temperatures and vibrant colors of the leaves turning than from the view of mountain bike or road bike?

However, not all cyclist are motivated to ride in the fall.  As we mentioned last week in our post, Fall Isn’t End of Season – It’s the Beginning of Next Season. Here’s Why , Fall is actually the best time to transition from peak cycling form to a relaxed one.  Doing so doesn’t include missing rides.  It means shifting your mindset to embrace fall cycling while actually boosting your cycling performance for next year. 

You can make the most of fall riding easily in Colorado because there are so many options available to you.  Consider adding one or more of these cycling events to your October schedule.  You’ll enjoy the added bonus of maintaining fitness through the Fall and even building it well into the winter months.

Road cycling: 10/9 Ride of the Ancients

Mountain bike: 10 /8 12 Hours of Penitence MTB Race

Cyclocross races: 

10/15 – 10/16 US Open of Cyclocross

10/23 Shimano CX Series

10/30 Shimano CX Series

It’s important to note, that as you make the transition from summer to fall to winter riding safely, it’s wise to make sure that your bike is working and that you have the proper cycling apparel to keep you warm and also motivated to ride in the cooler temps.  

Just as much as your body has taken a toll from training stress over the season, so has your bike!  At Peak Cycles Bicycle shop, we recommend getting a tune-up and replacing workout bike parts.  The summer rush has slowed a bit and we have service slots available. Call 303-216-1616 for an appointment. See you soon! 

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Fall Isn’t End of Season – It’s the Beginning of Next Season. Here’s Why 

September 29, 2016

While we welcome cooler temps and colorful foliage that fall cycling offers, the shorter days and fatigue of the cycling season can beckon cyclist to cut their rides short – or skip them all together.  

Perhaps missing a day or two of riding doesn’t seem like much but it does.  According to the post, What Happens to Your Body When You Quit Riding, within a relatively short period of time, undesirable consequences result.  As in, your metabolism stagnates. Your blood pressure rises. Your blood sugar surges. Fitness declines.  And, inevitable wait gain surfaces.  Not fun!

Fall is actually the best time to transition from peak cycling form to a relaxed one.  Doing so doesn’t include missing rides.  It means shifting your mindset to embrace fall cycling while actually boosting your cycling performance for next year.  The article, Fix Your Flaws in Fall, reinforces this. “If you’re looking to take a big step forward in your racing performance for next season, you can’t wait until next season to start the process.”  With that being said, what are the best ways to boost your fall training regimen?  Here’s our take on how to make the best of the transitional season. 

Keep in mind that just as much as the Spring cycling season inspires us to get in shape, tackle new challenges, and reach new cycling heights, the Fall season can inspire us too. Discovering new ways to nurture our bodies, maintain the gains we’ve made during the season, and re-energize for the season ahead.

In fact, the  Fall season is a great time for experimentation.  Ride new routes (hint: read the above post 10 Best Fall Front Range MTB trails)! Enjoy the opportunity to get purchase and test out new bike parts.  During the racing and cycling season, the focus is on riding; whereas during the Fall, there’s more time for mental wanderings and fun! New cycling accessories don’t have to be costly.  Check out our daily closeouts and overstock items to spark renewed interest in your cycling program.  Finally, use the Fall Season to refine your cycling aspirations and goals for next year.  

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12 Reasons Why You Want to Race Cross This Season

September 22, 2016

Cyclocross at BikeParts.comCross season begins in the early fall and runs through the end of December. You know, the time of year that those of us who live in places that get real, bona fide winters want to hang up our bikes and hibernate under down blankets. But In Colorado, we don’t do that because it’s cross season and cross is worth going out in the cold for.  Fortunately, the cooler temps and bad weather has escaped us so far; however soon on the horizon, cyclocross racers will be greeted with mud, cold, and nastier racing conditions.  Makes for more fun, right?  Absolutely! 

Cyclocross is a wonderful way for road cyclists and mountain bikers to extend their competitive seasons and get a head-start on training for next season. The intensity of cyclocross racing provides a training stimulus that’s very difficult to replicate with standard interval training during the fall and winter, especially as the temperatures fall and athletes turn primarily to indoor cycling.  

  1. Cyclocross promotes silky smooth pedaling 
  2. Cyclocross develops your strength and power 
  3. Cyclocross improves your bike handling skills 
  4. Cyclocross teaches you race techniques
  5. Cyclocross reduces off-season weight gain 
  6. Cyclocross toughens you up to fair better in inclement riding conditions
  7. Cyclocross improves seasonal motivation 
  8. Cyclocross offers a full body workout
  9. Cyclocross maintains current fitness and can improve fitness 
  10. Cyclocross offers a mental break from your current cycling regimen and training focus
  11. Cyclocross provides high intensity training 
  12. Cyclocross means getting to purchase a new cyclocross bike, cyclocross tires, and an assortment of new bike parts! 

A final reason to race cyclocross is because it is exhilarating FUN! Whether you are a veteran of cyclocross or a newbie, check out our cyclocross bikes online at bikeparts.com.  Dial in the best bike parts and cycling accessories.  Get help with your bike fit and setup and be sure to have all the right cycling apparel you need for a successful cyclocross season.  

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Race Prep: What to Bring to a Cyclocross Race

September 15, 2016
Cycling Accessories for Your Cyclocross Gear Bag

Cycling Accessories for Your Cyclocross Gear Bag

Cyclist in general are obsessed with weight. As in, how much their bike parts weigh? How heavy is the bike? How much is the the scale lying to you?

And, the list goes on.  Ironically, cyclocross is the only cycling discipline that counters the weight obsession.  That is at least, in the preparation department.  Everything else applies. Cyclocross races are short, ranging from 30 minutes to an hour depending on category, yet they require the most equipment prep of any bike racing discipline. Part of that relates to the time of year and the variability of the weather. Racers need to be ready to deal with wind, rain, snow, hail, ice, mud, fog, etc.  The gear preparation and the cycling apparel adds up.  There is gear for warming up, gear for racing, gear for cooling down, gear for the bikes and gear for creating a fun and enjoyable atmosphere. In addition, it is often not enough to have a single piece of equipment or clothing; several may be needed for the day. 

Which ultimately begs the question- What do you bring to a cyclocross race?  It will take time to nail down the packing system that works best for you; there are lots of individual preferences.  However, we’ve compiled a checklist for you. For starters, plan to use a gear bag that opens up wide and allows you to see everything within quickly. Fill it up with these items: 

Clothing

  • Rain jacket, rain pants, waterproof boots.
  • One set of jersey/shorts and one skinsuit. One to warm up in, one to race in.  Having extras is good too.
  • Long sleeve jersey for warmups.
  • Extra base layers.
  • Vest, arm warmers, leg warmers, knee warmers. These are for warm-ups. 
  • Two pairs of shoes. Race pair and a backup just in case one breaks or the first pair is wet and muddy from pre-riding the course.
  • Two helmets. Again, in case of a mechanical.
  • Two pairs of gloves. Depending on the weather, you may opt for four or five pairs. Short and long-fingered race gloves, a light, medium, and heavy pair of warm-up or standing around gloves.
  • Tights or warm up pants.
  • Two to three pairs of socks, preferably wool.
  • Large garbage bags or ziplock bags to store wet and muddy clothes and gear.
  • Winter jacket. 
  • Cycling cap and or a beanie. 
  • Sunglasses with multiple lenses.

Gear and Equipment

  • Bike. Make sure it’s clean, tuned-up, and ready to ride. If you need bike maintenance, bring it into the shop!  Also, remember to take off the water bottle cages, your saddle bag, and anything else you’ve attached to the bike. 
  • Pump, tools, chain lube, and other maintenance items.
  • Safety pins to pin your number to your jersey.
  • Towels: large and small.  Use the smaller ones for clean up and the larger one for changing clothes. You might opt for extra towels to wipe down the bike. 
  • Baby wipes – great for cleaning everywhere after the race
  • Heat packs to stay warm prior to and post race.
  • Water bottles for before and after the race.
  • Energy drink mix, gels, bars, and nutritional items. 
  • Cash for coffee, food, and extras at the venue site. 
  • Folding chairs
  • iPod or music player – good for warming up.
  • Water – bring at least one gallon of water, not only for drinking, but for cleaning. 
  • Stationary trainer for warming up and cooling down. FYI, bring an extra rear wheel.  Warm up on the trainer with a regular tire. 
  • Spare wheels –Bring wheels with tires that have different treads for different conditions. 

Now that you have your gear bag ready, it’s time to race cross.  If you are new to cyclocross, check out our cyclocross bikes online at bikeparts.com.  Dial in the best bike parts and and tire choice.  Finally, register for an upcoming cross race!  Click here for a list of races along the Front Range for September.  Bring on the cowbell friends! 

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Posted by staffwriter8

The 10 Best Fall Front Range Mountain Bike Trails 

September 8, 2016

BikeParts.com Team Rider Shredding the Front Range MTB Trails Autumn is upon us. And while the weather is still looking similar to our old friend summer, it is bound to drop in temperature very soon. Many cyclist grieve the loss of summer; yet, fall bike riding offers the chance to enjoy cooler temperatures, view the changing colors of the leaves, and enjoy the fitness gains achieved over the summer months.  

Officially, fall begins September 22 and while we’re only two weeks away from the official fall season, you can see the season transitioning.  Days are shorter. The temperatures are cooler.  Kids are back in school. And, sadly, vacationing is nearing an end. Now is the time to mark your calendar to get in your favorite rides before winter heads our way.  

With that in mind, which Front Range trails should you have on your bucket list?  Following are some of our favorites.

  1. Buffalo Creek
  2. Centennial Cone
  3. White Ranch
  4. Mount Falcon
  5. Lair O’ the Bear
  6. Green Mountain
  7. Apex + trails
  8. Golden Gate Canyon 
  9. Hall Ranch 
  10. Lake Pueblo 

An essential element to successful fall cycling is knowing what to wear. As the seasons transition from summer to fall, the temperatures change, the days are shorter, and the easy “go to clothing” options for riding are replaced with additional items to keep us warm, dry, and safe.  Always aiming on the safe side, at Peak Cycles Bicycle shop, we recommend getting a tune-up, having a set of reliable lights and wearing the right bike clothing. Regarding clothing options, following is our list for smoothing transitioning through the season.  

Wind Vest – The wind vest is one of the most used pieces of cool weather gear. It keeps your core body protected from frontal winds, but vents in the rear to keep you from overheating. The wind vest is also very versatile and can be added to different clothing combinations, using it with regular jerseys, winter jerseys, and arm warmers. It’s also easily stowed in a pack or shirt pocket.

Wind / Rain Jacket – It’s always a good idea to keep a water resistant jacket handy when rain is in the forecast.

Arm Warmers – Arm warmers are a must during the Fall season.  While they don’t take up much room, they are great for temperature control.

Full Finger / Windproof Gloves – When riding in cooler temps, one of the first things to freeze is the fingers. Protect your hands with full fingerers and / or windproof gloves.

Knickers, Knee Warmers, and Pants – As the temperatures drop, it’s a good idea to cover your knees. Many cyclist prefer tights whereas others prefer leg warmers.  There are also knickers which allow more airflow over the legs, and they are good for those in-between days. Consider trying out each option and experiment to dial in your preference.

Lights – Within a month, the days will be much shorter! Plan ahead and get your lights ready. Get a red blinker for the rear that mounts to the bike or your pack, and a decent headlight for the front.

Tool kit – The bicycle tools needed to have on hand in inclement weather matter.  Discover what the best bike parts for fall commuting and build a tool kit that meets your needs.

Why is all this important?  Because having access to resources, tips, and a supportive environment makes it easier to enjoy all the benefits cycling has to offer.  It gets you outside – on the bike and riding!  As you can see, it’s easy to embrace the transition from summer to fall when you have great rides to look forward to riding.  Being mindful of the best clothing options, cycling apparel, bike parts, and nutritional needs during the changing season helps too!  Happy Trails to you! 

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Cyclocross In Colorado Kicking Off the Fall Season

September 1, 2016
SOMA DOUBLE CROSS DISC / BIKEPARTS.COM

SOMA DOUBLE CROSS DISC / BIKEPARTS.COM

While the cross country mountain bike  and road bike race seasons may be winding down, the cyclocross race season is just starting.  After finishing a full cycling season, you might wonder – why continue racing?

Cyclocross is a wonderful way for road cyclists and mountain bikers to extend their competitive seasons and get a head-start on training for next season. The intensity of cyclocross racing provides a training stimulus that’s very difficult to replicate with standard interval training during the fall and winter, especially as the temperatures fall and athletes turn primarily to indoor cycling.  When you think of it, the fall season is a great time for experimentation.  It can be a great opportunity to get test out new bike parts or even a new cyclocross bike.  

If you are new to cyclocross, check out our cyclocross bikes online at bikeparts.com.  Equipment choices matter! Dial in the best bike parts and and tire choice.  While bike setup and having the right cyclocross bicycle parts matters, one of the most important parts of all is tire selection and their pressure.  

So, as the cyclocross season approaches, what do you need to know?  A lot! Whether you’re a seasoned cyclocross racer or a newbie, now is the time to dial in your bike parts and begin planning your season  using goals, monthly progressions, and setting a weekly schedule. For those athletes who want to focus their efforts and manage their time, a good plan is to structure your races and cyclocross training week. 

Join in the cyclocross fun!  Following are races along the Front Range for September: 

Cyclocross is a sport meant to be fun, otherwise, there wouldn’t be beer handoffs, money pits, crowds heckling the pros, or pros heckling the crowd. Unless you’re aiming for World Cup titles, there’s no reason to take this sport too seriously. Train, race hard, but above all, remember that it’s supposed to be fun…and don’t forget your cowbell! 

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2016 Bike Sale Galore! 

August 25, 2016

Sale at Peak Cycles / BikeParts.comIf you are a cyclist, you don’t just own a bike. At a minimum, you have a helmet, bike pump, and water bottle; you might also own bike shoes, bike gloves, various sets of tires, bike tools, bike lights…the list goes on! The fact is that keeping yourself and your bike in tip-top riding condition throughout the year requires the use of various bike parts, cycling accessories, and cycling apparel. And that can get expensive. Fortunately, it is that time of year again when we have fantastic deals on all the bikes and cycling gear you love! Yay for bike sales, right?!

Everything 2016 is marked way down.  Consider these killer deals:

  • Up to 35% off new 2016 Stumpjumpers!  
  • ’16 S-Works Stumpjumper 650b Medium $5590 (from $8600)
  • ’16 Stumpjumper Expert 650b Medium & Small $4000 (from $5900)
  • ’16 Stumpjumper Comp Carbon 650b Med & L $2540 (from $3800)
  • ’16 Stumpjumper Comp Carbon 29 Large & XL $3040 (from $3800)
  • ’16 S-Works and Expert Stumpjumper FSR bikes $5590 (from $8600) 

Additionally we can special order any remaining 2016 bikes at crazy discounts.  

Not looking for a new bike?  No worries – we’ve got you covered on cycling accessory closeouts – everything from gloves, jerseys, bike parts, hydration packs, bicycle tools – you name it!  Think about it.  There aren’t many better upgrades for your road bike than a new set of wheels. Now is the time to get them.  Do you wear a helmet every time that you ride? Probably. Well, now’s the time to replace that helmet. Replace worn out pedals, chain rings, and saddles without spending a ton of money.  

If these bikes tantalize your bike senses, stop into Peak Cycles in Golden, Colorado to see what you might find at our sale. We’re confident you’ll like what you see!  

Note on bike sale: Bikes must be picked up at Peak Cycles Bicycle Shop in Golden, Colorado.  Bike cannot and will not be shipped. No exceptions. This applies to all Specialized, S-Works, Praxis Works and MSW products.  

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Keep Your Motivation High with Fall Racing in Colorado 

August 18, 2016

BikeParts.com Team Rider taking 4th at Soggy Bottom 100At the beginning of the race season, enthusiasm and energy is high!  About the mid-season point, accumulated season fatigue catches up with most racers. Recovery rate from workouts and from races slows down and finally, by the end of the season, some find their motivation waning.  As the racing season seems to be getting longer and longer, what are the ways to maintain motivation and also – capture added gains towards next year’s goals?  Keep riding, of course! 

Previously, we blogged about how to finish the season strong and suggested bucket list rides through August of 2016.  Now that the road and mountain bike cycling season is nearing its end, it’s time to rally! Dig deep! Celebrate the end of the season with a final push.  Then, make the transition to the fall season having no regrets.  

The key to late season racing and bike events is really to have fun! Earlier in the season, the focus is on improving fitness or achieving goals.  Now is the time to enjoy the gains of your hard work.  With fitness levels high, late season bike events offer a chance to experiment with race strategies and new cycling accessories.  If experimentation isn’t your thing, then at least replace worn out bike parts or catch deals on bike close outs, bike parts and components.  Having a fun, relaxed attitude combined with a celebratory bike event is a great way to finish your season.  Here are the bike races and events on tap through October, 2016. 

Road Bike Races and Events in Colorado 

Mountain Bike Races and Events in Colorado 

Late season races should be fun. If you love what you are doing and are having fun with it, then you are setting yourself up for more good stuff to come in the following season…or cyclocross!  Stay tuned for our cyclocross post by following us on Twitter and connecting on Facebook. 

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How to Train Like an Olympic Cyclist 

August 11, 2016
Training Consistency is Key for Podium Performances

Training Consistency is Key for Podium Performances

The Rio 2016 Olympic Games kicked off this past weekend and already the mens’ and women’s road races and time trial medal winners have captured the heart’s of cycling fans.  Watching the Olympic performances can inspire you to get slimmer, faster, and stronger.  More so, you can find inspiration in the Olympics to take your health and fitness goals to new heights.  Here’s what Olympic cyclists are doing that you can too. 

Olympic cyclists take nutrition seriously – on and off the bike.  Many cyclist have different preferences as to how they prefer to get their fuel while riding – whether that is in nutrition bars, gels, and liquids. Regardless, Olympic cyclist dial in their race day nutrition needs and execute their strategy accordingly. 

Olympic cyclists train with power and heart rate.  Some mistakingly think that technology takes away the “riding experience” or that it is too costly for their level of riding.  However, times have changed and power meters are much more affordable.  They offer objective bio feedback to help you perform your best.  Our most popular are Stages Power Meters beginning at $1000.  Stages Power meter is the lightest, smallest, most technologically advanced unit available today.  Another option is the Pioneer Power Meter offered at $2000 and is a bit more sophisticated.  A third favorite is a company that’s been around for a while now – PowerTap Power Meter.

Olympic cyclist master race day jitters.  They set clearly defined goals; establish race day success rituals; have a bike that fits; have the right bike parts, and wear the appropriate cycling accessories for the event.  These may seem obvious but the small things add up to bigger gains. 

Olympic cyclist recover smart.  Included in the recovery process is quality sleep.  According to the post, This Is Your Body On Sleep, reduced sleep negatively impacts your HGH production, and your body’s ability to restore its muscle glycogen supply.  May pro cyclists add rolling or massage, stretching, compression, and low intensity activity to aid in recovery and getting a good night’s rest. As a bonus, many cyclist sleep in compression garments because they claim that it lowers perceived muscle soreness the day after a big day on the bike.

With envy, many fans watch the Olympic cyclists and wonder how they can mimic the fitness and performance of such talented athletes.  It seems that pro cyclists are often thought to be blessed with nature’s special gifts – a huge heart, enormous lungs and infinite leg power.  That may very well be the case; yet, the truth is that most of us have the physiology to be a decent racer – if we trained as much as they do and if we adopted their training habits.  Stop by Peak Cycles Bicycle Shop in Golden, Colorado to unleash your inner Olympian! We have all the bike parts and cycling accessories to help you take your fitness to new heights! 

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Finish the Season Strong – Colorado’s Bucket List Rides and Races for 2016

August 4, 2016
BikeParts.com team rider Dan Dwyer in action!

BikeParts.com team rider Dan Dwyer in action!

While the temps are soaring and the days are still long, soon – summer will come to an end.  Now is the time to get rolling.  All of the rides, races, and cycling adventures you hoped to complete this summer need to have a check mark next to them.  Who wants to look back on the season with regret? No one!  So get out your planner and make August your best month yet.  

If you are competitive cyclist, you may still have the itch for more racing.  Fortunately, in Colorado the cycling season finishes strong in August.  Following are a handful of road races and mountain bike races happening this month: 

Racing isn’t for everyone.  If competition isn’t your thing, there are several Front Range rides you can do.  Following are some of our favorites: 

  • Historic Lariat Loop
  • Deer Creek Canyon
  • Bergen Park or Idaho Springs to Guanella Pass
  • Red Rocks Park Loop
  • Bergen Park or Idaho Springs to St. Mary’s Glacier (Alice)
  • Idaho Springs to Loveland Pass
  • Golden to Cold Springs Campground via Golden Gate Canyon
  • Bergen Park to Echo Lake
  • Idaho Springs to Juniper Pass
  • Manitou Springs to Pike Peak Summit Parking Lot (Pikes Peak Hill Climb)
  • Morgul-Bismark Route
  • Jamestown Canyon Ride
  • Flagstaff Hill Climb
  • NCAR Hill Climb
  • Lookout Mountain Hill Climb
  • Sunshine Hill Climb
  • Magnolia Hill Climb
  • Mt. Evans Hill Climb
  • Pikes Peak
  • Trail Ridge Road

The best way to make the most of your bucket list rides is be prepared: mentally, physically, and have fully inspected your bike parts.  You want to make the most of your rides, don’t you? Of course! No one wants a mechanical during training or racing.  Obviously, functioning brakes are essential on the long, fast descents.  Proper gearing can make or break your chance of making a climb.  And, having the right bike tools, cycling accessories, and extra bike parts  on hand make a difference between a stellar ride and a bail out. 

Better yet, why not get a new bike for your bucket list rides? Yep, that’s right – a new bike!  Get 20% off all bikes $1000 and up and 10% off all bikes under $1000. Stop by the Peak Cycling Bike Shop for help or visit us at bikeparts.com for all your cycling needs. 

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How to Master Race Day Jitters  

July 28, 2016
BikeParts.com team rider Joshua Vogt mastered the jitters! #1 at the Rattler Series #3

BikeParts.com team rider Joshua Vogt mastered the jitters! #1 at the Rattler Series #3

Before a race or a big event, do you ever feel overwhelmed? Nervous? Anxious?

For the most part, experiencing those sensations is normal. Yet, oftentimes, negative self talk can exasperate the problem.

Thoughts like, “I haven’t trained enough” or you find yourself caring too much about what other people think.  Maybe looking around the start of an event you take a mental inventory and think other cyclist look more fit or have better bikes. Worst case scenario, you notice the weather and assign its condition as to how you think you will perform. Whatever the case may be, managing your thoughts and creating successful race day routines is well within your scope of control.

At Peak Cycles Bicycle shop, we’ve found that a little preparation can aid in reducing race day jitters.  Here’s what works!

Register for an Event – In order to experience race day jitters, you actually have to be registered for an event!  If you don’t have anything planned, select a road race and / or  MTB race for the upcoming month. Here’s what we have on tap for Colorado racing: 

Set Goals – Everyone has different goals.  For some, races are just about getting harder efforts in and saddle time.  For others, it’s making the podium. For most cyclist, it’s about achieving personal bests.  The most important aspect of having a goals it that it can help reduce pre race anxiety and also help you better evaluate your performance post race.  Identify what you want to accomplish with this event –  whether it be a targeted heart rate or power zone, a solid nutrition plan, or attacking certain areas on the race course.

Race Route – Know the course and the conditions.  Weather can alter race course conditions considerably.  Take into consideration the bike parts you’ll be racing and confirm you have the bike components and gear needed to successfully race the course.  For mountain bike components – consider tire selection carefully when riding wet and muddy trails.  Familiarity with the race course and weather conditions aids in having confidence to tackle anything that comes at you during your big event. 

Race Day Rituals – Designing and refining a pre-event routine is an important part of building a successful race season.  Does having a checklist of race day activities help structure your preparation to the start line?  Include items such as nutrition, hydration, clothes, gear, extra bike parts and basic bike tools. This way, you won’t forget anything as you prepare for your start.  Maybe visualization, mantras, and breathing exercises are your thing.  Regardless, each event offers you a chance to build on race day rituals that have helped you in the past and also enhance your support for your next race.

Start Line Mental State – Your thoughts, emotions, and pre race behaviors are components of your mental state; with that in mind, take inventory of your mental state and align them with your goals.  It’s easy to compare your training and fitness to others.  Here is where having your race plan and goals specific to this event comes in handy. 

Success Parameters – Evaluate your results based on your goals.  What worked?  What didn’t?  What can you do next race to get a better result?  Be objective and explore how your mental and physical training helped prepare you for this event.  Remember to evaluate your bike and cycling accessory selections.  Did you race the right bike?  Would a different wheel set make a difference?  Did you suffer from mechanicals?  Now is the time to dial in, replace, and buy the bike parts that you need going into your next event.

Whether you’re entering your first event or you’re a seasoned racer, you’re always likely to suffer from some race day nerves. However, with a little planning you can gain confidence.  No matter what your training has been like up until this point, having successful race day strategies in place puts you way ahead of a lot of other people on race day. 

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Vacation Interfering with Your Training? Here’s What to Do About It

July 21, 2016

Summer is a great time to travel.  It’s exciting to travel to new locations, spend time with friends and family but for many cyclist, there’s that nagging thought lingering in the back of your mind which prevents you from fully embracing the vacation experience. 

How much fitness do you lose when you stop training?  It’s a scary thought.  When you think about it, you’ve worked hard all year to increase fitness and maximize result on the bike. One option is to take your bike with you on vacation. However, that involves logistics, extra luggage, as well as,  the challenge of coordinating your bike riding with non cycling family and friends activities.   

Is there a way to take a vacation from your bike and not loose fitness?  

For starters, a little time off from the bike might not be a bad thing.  The post, Missing training – Adjusting the plan,  suggest a few options for recalibrating your weekly training schedule.  The big take away is the mindset. “Often remind yourself of the big picture. It’s easy to beat yourself up over missed training, but if you have been steady with training, give yourself a break. Gaining fitness doesn’t happen in one or two days and losing fitness doesn’t happen in one or two days. It takes months of steady training to gain good fitness. A few days missed or logging a fewer less hours than planned for a week is a small blip on the radar.”

With that in mind, there are some options to mitigate fitness loss and accelerate your re-entry to training upon return from vacation. 

While on vacation, splurge a little with your food but be mindful too. Eat well.  Vacation treats offer irresistible food temptations adding extra pounds to your waste lines.  Moderate your reaching for the goodies and opt for nutritious snacks. Eating poorly during vacation can affect your mood and motivation towards training when you return.  Mix a variety of non cycling exercise into your vacation.  Instead of driving to a close by scenic spot, opt to walk instead.  Look for hikes to do as a family. Enjoy other outdoor activities like disc golf or jogging. Discover all the different bike shops in the town you are visiting and make a goal to walk or run to explore the shop, discover the local cycling scene, and browse at bike parts. 

When you return from vacation, don’t beat yourself up for missed training! You don’t want to jump right back in to your training and riding routine where you left off before vacation. Ease back into it and give yourself some slack. Great suggestions to do this are made in the post, Making up For Lost Training Time.  Basically, be mindful of what you can control.  You can control the intensity, duration, and consistencies of your workouts.  Don’t go too hard to soon or riding too many miles right away.  You can also control the elements surrounding your training, as in, your bike parts, bike functioning, and being well prepared nutritionally to get the best out of your workouts.  Remember, while you may feel fresh, you did take some time off so be gentle with yourself.  You can also focus your efforts on training with power and heart rate. All play a key role in bringing your training back to where you want it to be. 

Enjoy vacation and time off from the bike.  With a little planning you can experience all the reward of vacation with minimal fitness loss.

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Overtraining? How Nutrition and Sleep Play a Role in Recovery 

July 14, 2016

PhysioPhyx LPR available at BikeParts.comWith the great weather we’ve been having in Golden, Colorado, it’s hard to keep yourself off the bike!  Do you find yourself overtraining? Riding too many long miles? Or simply,  skimping on your regular self care? How do you know if you’re pushing the limits too far? 

First off, it’s important to note that during the summer months it is easy to get swept away in the joys of riding. The temps are great – the trails are great- riding a new mountain bike or road bike is great! All in all, riding in general is just plain amazing.  But, with all the bike riding accompanies fatigue and over doing it.  In fact, there are three stages of overtraining.  Each stage is defined by certain levels of fatigue and recovery time.  But in a nutshell, there are common symptoms cyclists can experience when they overtrain.

  • get a washed-out feeling
  • feel tired
  • get grumpy and experience sudden mood swings
  • become irrational
  • feel a lack of energy for other activities
  • suffer from depression
  • have a decreased appetite
  • get headaches
  • get an increased incidence of injuries
  • have trouble sleeping
  • feel a loss of enthusiasm for the sport
  • experience a sudden drop in performance

Yikes! That doesn’t sound fun – especially when the mountain bike trails and fun adventure road rides are beckoning.  What can you do about it? Consider the tools at your disposal to aid in recovery.

Nutrition Options: A favorite nutritional product available post ride is PhysioPhyx.  Here’s what we like about this product.  PhysioPhyx LPR takes recovery nutrition to a new level of support and performance by delivering a powerful, evidence-based blend of Carbohydrates + Protein + Leucine. This potent combination of nutrients has been precisely formulated to help ensure you rapidly and effectively restore muscle energy (glycogen), minimize muscle soreness, stimulate muscle repair and speed training adaptations after moderate, intense and exhaustive exercise or competition. In fact, recent studies have shown the nutrient trio of Carbs + Protein + Leucine taken after exercise creates an absolute ideal environment for your body to quickly go into recovery overdrive.  Who doesn’t like “overdrive”?!  Speaking of overdrive – you may enjoy reading more on the subject of nutrition and recovery in these post: 

Sleep: Included in the recovery process is quality sleep.  According to the post, This Is Your Body On Sleep, reduced sleep negatively impacts your HGH production, and your body’s ability to restore its muscle glycogen supply.  Ensure you are going quality of sleep by using the Sleep Cycle App.  This cool app analyzing users’ sleep patterns and displays data showing how well (or poorly) you slept during the night.  You might also add rolling or massage, stretching, compression, and low intensity activity to aid in getting a better night’s sleep. Many cyclist sleep in compression garments because they claim that it lowers perceived muscle soreness the day after a big day on the bike and they can reduce the swelling of legs after prolonged sitting. 

Ultimately, the best way to identify if you are over training is by listening to your body. If you can’t keep yourself from riding, then maybe try the distraction technique! Distract yourself from the trails and road rides with some bike bling!  Swap a training ride for a visit to Peak Cycles Bicycle Shop.  Check out the new bike parts we have in stock. Try on some of the new Specialized  Merino wool jerseys  that offer evaporative  cooling. Explore new tire or wheel options.  The possibilities are limitless.  And, once you have that spark back in your legs, you’ll enjoy your riding even more!

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