June 5, 2014
For many cyclists, a century ride (100 miles) is a goal that is equivalent to running a marathon. It seems like a crazy long distance but whether you’re pushing your limits to cover 100 miles as fast as you can or you are riding 100 miles for the first time, you can finish fresh and feeling good by planning appropriately.
Set a Date
The most important step is to set a date and sign up. You will be more motivated to train once you pay an entry fee and have a date on your calendar. Knowing when the big ride is will also help you set your training schedule appropriately. There are several citizen road rides and competitive 100 mile endurance mountain bike races to select your event. Discovering which one inspires you the most is the easy part! With so many locations, routes, and rides to choose from, you can opt for a flatter course or one that offers more challenges. Pick one, get it on your calendar and begin your preparations.
Prep Your Bike Gear
Is your bike ready for the ride? Should you use a particular bike for the century? If you’re not sure, now is the time to stop by Peak Cycles Bicycle Shop. We’ll help you identify your needs and confirm you’re on the right road bike or MTB for you. Presuming you have your bike and your bike does fit, get it and your cycling accessories ready. It is not a good idea to make major modifications to the bike the day before the ride. As you train for your century, it’s important to dial in all of your personal and bike requirements. This includes your bike parts, helmet, cycling apparel, and bicycle tools for quick fixes. If you don’t know how to change a flat, you might want to build that, along with performing bike inspections on a routine basis, into your gear preparations as well.
Train, Train, and Train some more!
Do you know the right way to train? Having a strategic approach and structured training means every workout has a purpose. Every step, pedal and stroke is being performed with the confidence it’s the right thing to do and performed the right way. The post, The Right Way to Train, shares four essential components of deliberate practice. You may also consider How to Dial in Your Race Day Nutrition Needs. If you are considered about stomach issues and performance, preparing well and listening to your body during training can significantly improve your enjoyment level during your century.
Ride and Celebrate!
Embark on your century ride and enjoy the experience! Remember to pace yourself and savor the experience. Consider breaking the course into sections or have a goal to get to the next aid station. Smaller goals are little victories aiming you towards the final big one at the finish line.
Finally – Repeat! Congratulate yourself on a well deserved accomplishment and sign up for another one!
2 Comments | 
Peak Cycles Bicycle Shop | Tagged: 100 mile endurance mountain bike races, bicycle tools, bike parts, Century Road Rides, cycling accessories, cycling apparel, How to Dial in Your Race Day Nutrition Needs, Stomach Issues while racing – Possible causes and solutions, The Right Way to Train | 
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Posted by staffwriter8
May 28, 2014
Colorado has some of the greatest road bike rides and mountain bike trails in the country. And, it’s host to one of the world’s favorite bike races – the US ProCycling Challenge. While some cycling enthusiast plan to visit Colorado for the 7 day stage race, others come to ride and race more frequently in Colorado.
Knowing where and when to ride is half of the trick to enjoyable riding in Colorado. Whereas being prepared is the other half. The first step in your trip or cycling preparation is selecting the road rides or mountain bike trails you want to ride. As you’ll soon see from the links below, some rides are shorter, convenient rides whereas others offer steeper, longer climbs and extended distances. Locals and vacationers alike welcome the challenge of pushing the limits while taking in breathtaking views that only Colorado has to offer. Look through the options and choose your favorites.
Next in your planning preparations, you’ll want to gather road ride or trail intelligence. Meaning, there are key elements you should know before heading out on any unfamiliar route:
- Know the profile – How much climbing and descending should you expect?
- Know the route – Where is the start or the trailhead? How long is the route? What is the technical difficulty? What type of terrain will you be riding? And, What are the current trail conditions if opting for a mountain bike ride?
- Know the weather conditions before, during, and soon after you expect to ride. Colorado weather changes quickly and sometimes, radically. Be prepared.
- Know what cycling apparel to wear. Being over or under dressed makes for an uncomfortable ride.
- Know which bike parts and components are best for the terrain type and the right mountain bike tire to use.
Finally, there’s a checklist of essential items to carry with you.
The next big question is which bike to ride? Of course, you can ship or bring your own bike. Our shop, Peak Cycles Bike Shop offers rental bikes and all the bike accessories you may have forgotten to pack. Or, opt to buy a new bike! Embark on its inaugural rides here in Golden and ship it home. Finally, have you dialed in which cycling events or races are for you?
Not sure yet? Well, stop by the Peak Cycling Bike Shop for help or visit us at bikeparts.com for maps, information, or general bike components that you may need for your next big event. And, as a little teaser to whet your appetite for Colorado’s finest, enjoy the cycling videos, pics, and trail reviews. Happy Riding!
1 Comment | Peak Cycles Bicycle Shop | Tagged: 20 Colorado Front Range Bucket List Rides, 2014 Colorado Bike Race Calendar, 2014 Colorado Cycling Events and Bike Races, 2014 Spring Classics Calendar, and Green Mountain, BikeParts.Com – Our Guide to The Buffalo Creek Trail System, cycling apparel, Golden Colorado, Golden Colorado Mountain Best Bike Trails, Green Mountain Trail, North Table Mountain, South Table Mountain, US ProChallenge 2014 Route, White Ranch Trail | Permalink
Posted by staffwriter8
May 22, 2014
Are you feeling the itch for a new bike? Maybe you’ve heard all the rave of the new Giant Anthem 27.5 mountain bikes? Well guess what? We’ve teamed up with Giant to host a mountain bike and road bike demo day.
Celebrate your Memorial Day weekend by stopping by Green Mountain Open Space to check out and ride an impressive line up of Giant bikes.
At Peak Cycles Bicycle Shop, our job is matching bikes to riders and ensuring that your bike fits properly and that you are happy with it. If you’re considering a new road bike – try a new one out. If you are thinking of riding trails for the first time in a long time, this is a no risk way to dip your toe in the water while trying out a new mountain bike. And, if you’re curious as to what a 27.5″ feels like compared to a 26” wheel or a 29’er, here again, you have a chance to find out for yourself! A short test ride will help you compare different bikes and make sure your new bike suits your needs exactly.
Mark your calendar!
- When: Saturday, May 26th from 10:00am – 3:00pm
- Where: Green Mountain Park, 1000 S Rooney Rd Lakewood, CO 80228
- What to bring: Please bring valid ID, credit card, and helmet to ride.
If you have any questions be sure to stop by the Peak Cycles Bicycle Shop at 1224 Washington Ave #145, Golden, CO, give us a ring at 303-216-1616 or chat with us on Twitter or Facebook You can find more information about the event here and learn why Green Mountain Trail: Why It’s a Year Long Favorite of ours to ride.
See you Monday!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: 26" wheel, 27.5 wheel, 29" wheel, Giant Anthem 27.5 mountain bike, Giant mountain bikes, Giant road bikes, Green Mountain Open Space, Green Mountain Trail: Why It’s a Year Long Favorite, mountain bike, Peak Cycles Bicycle Shop | Permalink
Posted by staffwriter8
May 15, 2014
Even the best made training plans go awry. Work demands, family obligations, illness, injury, or even weather challenges all can take a toll on training. Now with the Colorado racing season underway, the pressure is on to get into racing form.
But what do you if you are behind the curve? Stress out? Freak out? Beat yourself up? No! There’s nothing you can do about the past so you have to let it go and move forward. Here’s how to make the best of what you’ve got.
The post, Making up For Lost Training Time, suggest to focus on what you can control and let go of things beyond your control. What can you control? The intensity, duration, and consistencies of your workouts. 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.
You can also focus your efforts on training with power and heart rate. Both play a key role in training and you can use both to target weaknesses and strengths. Other options include Dialing in Your Race Day Nutrition Needs adjusting your goals to reflect your current fitness level and your aims for the season and preparing race strategies that you can build upon as the season progresses.
The post, Missing training – Adjusting the plan, reminds us, “ 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.”
You may or may not be at the front of the pack in your early Spring races, but you can definitely show up at the line in the best form possible, mentally race ready, and prepared for a healthy and strong 2014 cycling season.
1 Comment | Peak Cycles Bicycle Shop | Tagged: bike parts, Colorado racing season, Dialing in Your Race Day Nutrition Needs, Making up For Lost Training Time, Missing training – Adjusting the plan, nutrition, power and heart rate, race strategies | Permalink
Posted by staffwriter8
May 8, 2014
It is no secret that some of the largest crowds in USA Pro Challenge history have been in Boulder, Golden and Denver, so why not put them all in one stage? That’s in fact what Stage 7 of the 2014 USA Pro Challenge is!
On August 24, the race returns to the site of some of the largest crowds in USA Pro Challenge history with a stage between Boulder, Golden, and Denver. Leaving Boulder on Colorado Highway 93, the riders will face several hilly and windswept miles as they head toward Golden. Through Golden, the riders will tackle the four-mile climb of Lookout Mountain. After a quick pass back through Golden, the race will head to Denver for three-and-a-half laps of an abbreviated version of last year’s circuit.
According to Rick Schaden, owner of the USA Pro Challenge, “The 2014 USA Pro Challenge is going to be the most exciting year yet.” “Boulder, Golden and Denver have been such great hosts over the history of the race, so we decided to work them all into the final day of competition. These three iconic Colorado cycling locations are going to create one grand finale!”
At BikeParts.com, we couldn’t be happier! As local supporters of the USA Pro Challenge for the past three years, we’ve welcomed locals, travelers, and tourist to road ride, mountain bike, and enjoy all the great cycling that Golden, Colorado has to offer. The week long race invites tourist from all over the country and world to our city.
As such, it makes Peak Cycles the perfect bike shop to coordinate all of your week long adventure travel plans. Are you considering shipping your bike to Colorado? What about picking up bike parts, tubes, or cycling accessories while you are visiting? Maybe even rent a bike? Whether your plans include a week long stay for the race or an exciting culmination to the race with Stage 7, bike parts.com is your cycling needs destination.
Here’s to America’s Race – Bring on the 2014 USA Pro Challenge!
Leave a Comment » | Peak Cycles Bicycle Shop, Races | Tagged: 2014 USA Pro Challenge, bikeaparts.com, Boulder, Colorado tourism, Golden and Denver, Lookout Mountain Hill Climb, USA Pro Challenge Route | Permalink
Posted by staffwriter8
May 1, 2014
How can you make cycling get even better? Make a whole month celebration of it! Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community, National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride. Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling.
Here are some important national dates for May this year:
Aside from the joys of celebrating our two-wheeled friends, National Bike Month does more for our businesses, cities, and communities than you know. Considering that League of American Bicyclists recently announced 80 new and renewing Bicycle Friendly Businesses (BFB) in 29 states and Washington, D.C. These new awardees join a trendsetting group of almost 700 local businesses, government agencies and Fortune 100 companies in 46 states and D.C. that are transforming the American workplace. Bicycle Friendly Businesses encourage a more bicycle-friendly atmosphere for employees and customers alike. BFBs attract and retain energized, alert and productive employees, while decreasing healthcare costs.
Also, from a business perspective, cycling ups the ante on networking. Across America, entrepreneurs and seasoned executives are sidelining a popular networking activity — golf — in favor of a different group sport. For entrepreneurs, cycling is the new golf. “Unlike golf, cycling is also a great equalizer,” said Andy Clarke, president of the League of American Bicyclists. “You’re the same as the person riding next to you. So it makes people more approachable. ”
So get on board with celebrating National Bike Month! Join the 2014 National Bike Challenge. The National Bike Challenge, now in its third year, is a fun, free, game-changing event that runs from May 1 to September 30. Last year, 30,000 Challenge riders from across the country logged nearly 19 million miles. The goals for the friendly, online competition remain the same: to get more Americans bicycling, whether it’s for fun, for work or for health. Users can pick from Moves, MapMyRide or Endomondo, allowing users to seamlessly synch their trips throughout the Challenge. And for much needed bike parts, cycling accessories, and maintenance tools to keep you in the game going strong, visit www.bikeparts.com.
National Bike Month starts TODAY! Let’s get riding!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: #NBC2014, Bicycle Friendly Businesses, Bike to School Day, Bike to Work day, Bike to Work Week, Endomondo, League of American Bicyclists, MapMyRide, Moves, National Bike Challenge, National Bike Month, Ride of Silence | Permalink
Posted by staffwriter8
April 24, 2014
Preparing for the upcoming Gran Fondo Moab, the Iron Horse Bicycle Classic Weekend, Ride the Rockies, Triple Bypass or Colorado’s Endurance Mountain bike series, takes methodical planning in terms of training, recovery, appropriate bike parts selection. Yet, just as important as daily training is to get you to the start line, every day nutrition plays a critical role too. The season is just beginning are you race ready? Here’s what you need to know to dial in your daily, weekly, and race day nutrition for optimal performance.
You get a glimpse of the importance of monthly nutritional preparation in the post, Race Day Nutrition for Cyclist. Overall it is a guide for monthly, weekly, and race week nutrition preparation with a focus on how viewing nutrition in terms of how it can support your physical training cycles rather than just eating for pleasure. As many cyclist are already lining up on the start line, preparing nutritionally for weeks in advance isn’t an option.
As you approach your first race of the season, you may want to read the post, A Guide to Race Day Nutrition. Many cyclist have different preferences as to how they prefer to get their fuel – whether that is in nutrition bars, gels, and liquids. However, oftentimes, the course may dictate other options. As in, for mountain bike riders, a technical course may present obstacles in taking solid food while riding versus taking fluids. Furthermore, as the post suggest, “having all of these different (nutrition) options can tend to create confusion and challenges for athletes as to which is ideal and which is best for them. In addition, choosing the right type of fuel depends on many factors such as duration, intensity and what type of activities such as cycling, running or multisport.” The end result: experimentation during training and early season races will aid in dialing in proper race day nutrition for your “A” races and events.
But what happens when you have stomach issues while racing? How do you know what the cause is and what to do about it? As noted in, Stomach Issues while racing – Possible causes and solutions, poor pacing can easily lead to stomach issues, ingesting too many carbohydrates and or too much protein can be another possible cause for stomach issues, as well as too many surges within a long duration race can lead to a shutdown or at the least a slowdown of digestive ability. Ultimately, it’s about utilizing the early season races to dial in your nutrition. Preparing well and listening to your body is the key to preventing stomach issues during competition.
Next up? Dial in your race day strategies! Remember to set your goals, recon the route or course, practice race day rituals, and define your success parameters.
8 Comments | Peak Cycles Bicycle Shop | Tagged: A Guide to Race Day Nutrition, bike nutrition, Colorado’s Endurance Mountain bike series, gels, Gran Fondo Moab, Iron Horse Bicycle Classic, mountain bike, nutrition bars, race day nutrition, RACE DAY NUTRITION FOR CYCLISTS, race day strategies, Ride the Rockies, Stomach Issues while racing – Possible causes and solutions, Triple Bypass | Permalink
Posted by staffwriter8
April 17, 2014
How do you protect yourself as a cyclist? We’re not talking about helmets , gloves, and protective gear. We’re talking about riding safe and smart. Sure you may have a general idea of the rules of the road, but do you actually know the laws? What about your rights as a cyclist?
Many recreational, as well as seasoned cyclist, consider anticipating what drivers, pedestrians, and other people on bikes will do next is pretty much all that is needed in riding the road safely. But at Peak Cycles, we know better. In fact, we are big advocates of safe cycling that we’re hosting a FREE Biking 101 event May 5th at 6:30PM at Peak Cycles Bicycle Shop in Golden, Colorado. (REGISTER HERE.)
See how you fare answering these questions. If you get them right, yay for you! If not, maybe it’s time to freshen your knowledge on the rules of the road, smart cycling tips, bike etiquette, and how to legally and appropriately ride on public roads.
Do you know your bike laws?
True or False?
Colorado has no helmet law. It is legal for all persons of any age to operate a bicycle without wearing a helmet unless otherwise provided by a municipal regulation.
True or False?
Colorado has codified a three foot passing requirement in three rules to address the variety of circumstances in which a bicyclist may be overtaken by a motorist
True or False?
Colorado has some of the most specific laws regarding where a bicyclist should ride, and just as importantly, where a bicyclist should not be obligated to ride in the nation.
How’d you do? What? There are no answers?! Guess you’ll have to find out at our Biking 101 event! There will be food, drinks, cycling education, and even bike parts to drool over! Become a street smart, savvy, safe, educated, conscientious cyclist. Register now and see you on May 5th at 6:30!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike laws, biking 101, gloves, Helmet, helmet law, Peak Cycles Bicycle Shop, rules of the road, smart cycling, three foot passing | Permalink
Posted by staffwriter8
April 10, 2014
photo credit: League of American Bicyclist
Have you noticed? Spring is here! And you know what that means, right? The cycling season has launched! Hurray!
Now is the time to check your bike for spring riding! Do you have a flat that needs changing? Are your brakes working properly? Is your chain lubed? Do you need new bike parts?
But wait! It’s not all about the bike, right? Spring is also the time to reacquaint yourself with bike safety, the rules of the road, and proper cycling etiquette. During the winter months, it’s easy to forget many of the basics to riding safely on the road. And, drivers forget to look for cyclist when they are driving as they transition from the winter to springtime. No fear – help is near!
Join us for a FREE class offered to all cyclists on laws are for cyclists. Learn what the laws are for cyclists; how you legally and appropriately ride on public roads; what the rules are for turning, stopping, passing; your rights and obligations; become educated on bike safety, commuting and much, much more! REGISTER HERE.
When:
May 5, 2014
6:30 PM
Where:
Peak Cycles
1224 Washington Ave #145
Golden, CO 80401
Who’s it For:
All cyclist – especially new cyclist. We will provide you materials and guidance, as well as the laws and etiquette you need to take to the roads and trails. You will leave feeling more informed, more secure in your rights and obligations as a cyclist, and more confident and comfortable as you embark on your cycling journey.
Don’t miss out! There will be food, drinks, cycling education, and even bike parts to drool over! Become a street smart, savvy, safe, educated, conscientious cyclist. See you on May 5th at 6:30!
REGISTER TODAY
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike commuting, bike parts, bike safety, brakes, Cycle Smart, laws are for cyclists, PEAK CYCLES- Biking 101 | Permalink
Posted by staffwriter8
April 3, 2014
Team Bikeparts.com racer, Jason Kompf, climbing the first of many hills in the Gold Rush Run
We’ve all had those moments when you swear you’re cranking it out on the bike, giving it all you’ve got, leaving it all on the table – and then – you finish the ride and think to yourself, I’ve got more in the tank! I didn’t leave it all out there. So, how can you tell that you’re working hard enough? New technological developments may surprise you!
Traditional methods to help you gauge your efforts include heart rate training. There have been many myths surrounding heart rate training. For starters, you can only compare heart rate values with your own previous benchmarks. Meaning, comparing your heart rate with your your friend or your teammate is irrelevant. The reason for this is that we all have a different anatomy of our cardiovascular system. Also, not being aware of the factors that affect heart rate can be a pitfall in effective application in heart rate monitor use for training.
But on the flip side, power training offers a different type of comparison. Power is power. Aside from spending endless funds on bike parts, many wonder why they should even buy a power meter. But aside from taking the guess work out of your workouts, power meters also provide highly accurate details about how your fitness is changing throughout the season.
Yet there’s a new technology to help you analyze your efforts. A selfie! After years of research and working with top teams and athletes, TrainingPeaks is launching their newest feature that will revolutionize how training loads are measured and quantified: the quantified selfie. Facial Awareness Strain Technology, or F.A.S.T, uses cutting edge facial recognition technology to help you determine the stress of your training. Simply take a selfie with your phone during a workout and load it into the new app. Within seconds the technology will analyze your photo, determine your effort and give you a F.A.S.T. score.
So now, you have three ways to determine your personal suffer score! If you do not have a trainer or coach to keep you disciplined during your workout, a heart rate monitor, power meter, or a quick selfie can be a great substitute. It can tell you when your exercise is falling below your ideal intensity so you can instantly improve your performance. It can be a great bio feedback tool and also help you to monitor your fitness, prevent overtraining, and take your performance to the next level. Bring on your best selfie!
1 Comment | Peak Cycles Bicycle Shop | Tagged: bike parts, cycling suffer, cycling training, Facial Awareness Strain Technology, heart rate monitor, heart rate training, heart rate training myths, power meter training, selfie | Permalink
Posted by staffwriter8
March 27, 2014
Enthusiastic recreational riders and competitive athletes can make early season training errors. Namely, taking on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of physical activity can strain your muscles and lead to an overuse injury. Understanding how to pace yourself while getting fit is crucial.
Yet, having the right bike setup, bike accessories and gear makes all the difference too. Especially so if you have taken it easier over the winter months. Transitioning to more time in the saddle and longer rides on the bike can be either a pleasurable experience or a painful one! Here’s what you need to know to get your bike in order for spring cycling.
Bike Inspection: Does your bike have cobwebs on it from non use during the winter months? Now’s the time to dust it off, put some air in those tires and do a thorough bike inspection. It seems simple enough But there are some critical areas to pay attention. What do you look for? Notice any bike parts that need to be replaced. Saddle injuries are the result of poor seat position, height, angle or design. While your saddle may look and feel fine, looks can be deceiving. Materials and composition deteriorate beyond what is visible. Also, neck, shoulder, and bike pain can result of an improper fitting bike. Handlebars, stems, and bike position all contribute to a rider’s stability, endurance, and safety. Make sure all is well before embarking on longer rides which could lead to lasting discomfort.
Wheel Inspection: Obvious inspection includes tires, rims, and spokes. 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. But maybe you’re considering a new wheel set? Or perhaps going tubeless on your mountain bike. Sometimes making changes to your current setup can inspire motivation to get out there and ride. Check out our video on Wheelset Buyer Guide for What You Need to Know. Whether you are thinking about road bike wheel sets, mountain bike wheel sets or just getting some thoughts together on wheel buying parameters and how your wheel set will affect your overall ride and other bicycle parts, this video will guide your way.
Regular inspection: Bike maintenance can be a chore, but a necessity. As you ride more through the early season, some things that weren’t visible upon your first bike inspection may become apparent as the season progresses. Regular maintenance is essential. There are several things you want to do to keep it in good working order for the early season cycling months. For starters, wipe down and inspect the frame. Rain, snow, mud, 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. If you are concerned about how to maintain and clean carbon frames, check out this video for best suggestions. Don’t forget to lube your chain and cables. As unglamorous as chain lube is, it is a necessity. 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, inspect your brake pads. 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.
Pre season bike maintenance and training paves the way for a long, healthy, and enjoyable cycling season. Stop by the Peak Cycles Bicycle Shop to pick up the bike accessories you need to maintain your bike or let us help you!
6 Comments | Peak Cycles Bicycle Shop, Videos | Tagged: bike inspection, bike setup, cables, chain lube, handlebars, lube, maintain and clean carbon frame, saddle, spring cycling season, stems, tubeless, Wheelset Buyer Guide | Permalink
Posted by staffwriter8
March 20, 2014
The Spring Racing Season in Colorado is nearly here! With upcoming events like the Louisville Criterium, Front Range Cycling Classic, Ridgeline Rampage, and The Koppenberg, road and mountain bike racers are ready to ride. But, don’t think that just showing up on the line is enough. Preparing mentally, physically, and being bike ready will ensure a successful start to the season.
Previously, we shared in our Peak Cycles blog post 5 race day strategies to prepare for the Spring races in Colorado highlighting the importance of setting goals, knowing the race route, establishing race day rituals and getting into the proper mental state for racing.
Yet, with road and mountain bike races beginning as early as next month, you need to dial YOU in to your race schedule. Are YOU race ready? The post, 5 Steps to Being Race Ready, reinforces the need for mental and physical preparation, as well as nutrition and bike parts checks, but part of racing is using your energy effectively – on and off the bike.
Balancing work, family responsibilities, training and racing is a key component to being mentally and physically ready to tackle the demands of early season races. As you transition from winter training to spring racing, your mental and physical demands will change. You need to have a transition plan in place to find balance.
- Consider making note of conflicting interests. See what is incongruent with your schedule, your work or family life and commit to sorting things out in a harmonious way.
- Communicate your needs and expectations to others. And, on the flip side, let them know what they can expect from you.
- Plan ahead. Be proactive. Set specific times for work, family and the bike.
- Give something back. If your family supports you in your training and racing, show how much you appreciate it. Combine races with a family outing and maybe promise to take a couple of months off the bike at the end of the season.
You may or may not be at the front of the pack in your early Spring races, but you can definitely show up at the line in good form, race ready, and prepared for a healthy and strong 2014 cycling season.
4 Comments | Peak Cycles Bicycle Shop | Tagged: 2014 cycling season, bike parts, Front Range Cycling Classic, Louisville Criterium, mountain bike, Peak Cycles Race Team, Ridgeline Rampage, Spring races in Colorado, The Koppenberg, work life balance | Permalink
Posted by staffwriter8
March 13, 2014
Spring Racing at Peak Cycles
Daylight savings time is here! That means longer days and more ride time. Before you know it, the Spring racing season will be off!
Are you ready?
Like many, the winter weather has many off on the sidelines but there are ways to get in shape just in time for Spring riding.
The trick is efficiency. With your goals that is. If you aren’t clear on what you are trying to accomplish, chances are, your training will fall short. The post, Using the “Power of 3” to Reach your Goals, shares 3 important questions related to positioning your Spring training and racing: What We Want to Do, What We Can Do, What We Did Do. It illustrates the point that as you go about setting and obtaining your cycling goals, attacking them from 3 different angles will greatly increase your chances for success.
Starting with what you want to do – it’s important to Make Proper Goal Setting a Priority for Your 2014 Cycling Season. What do you want to accomplish? When? How do you know you’ve reached your goals? Making SMART (specific, measurable, attainable, realistic and time-bound) goals not only boosts your chances of attaining your goals, but you also become a better cyclist in the process. Clearly define your goals for early season riding and racing so that they are realistic yet goal worthy.
Moving on to what you can do – you can begin now to monitor your efforts and begin incorporating Zone 3 Efforts. What does that mean? According to the post, Improve Cycling Endurance Using Zone 3, it means, “For cyclists entering into their late base training phases, increasing muscular endurance and strength on the bike needs to become a greater focus. The greater your muscle endurance, the less fatigue you will experience towards the end of a long race and the more intensity you can handle while training.” Use a power meter, heart rate monitor, and other valid bio feedback tools to optimize your workouts. Make your time on the bike matter.
Finally, evaluate what you did do. Did you stick with your training plan? Did you complete your strength training? Have you registered for your upcoming races? Reflect back on what you said you were going to do and objectively answer – did you do it? Note where you fell short and why. You can beat yourself up and feel guilty for missing training. Or, you can learn from your mishaps and restructure your training plan to accommodate things you have control over.
The post, Missing training – Adjusting the plan, reminds us, “ 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.”
The key here – start pedaling. Longer days means more sunshine and time to ride. Now’s the time to dial it all in – your goals, your training, your bike parts, and your races for Spring 2014!
1 Comment | Peak Cycles Bicycle Shop | Tagged: bike parts, cycling endurance, cycling goals, goal setting, heart rate monitor, spring racing, spring training | Permalink
Posted by staffwriter8
March 6, 2014
Joshua Murdock climbing Old Three Mile Highway in Linnville, North Carolina.
Many cyclists like the idea of using a training camp as a perfect way to get into shape for the cycling season. Yet, due to cost, work and family responsibilities, traveling to a designated week long training camp is not always a viable option.
If you are looking for a spring cycling camp to really challenge yourself and get in some great base miles, consider creating your own spring training camp.
There are a few factors to consider especially the overall goal of the camp. Sure, getting quality training miles is a goal, but more importantly, you may want to focus on improving ride skills and techniques as well as race tactics and strategy. With that in mind, you’ll need to decide how many cyclist to include in your camp. Evaluate each other’s fitness levels, strengths, and weaknesses and commit to bringing together a group in which all participants have something to contribute, but will also leave having learned something too.
You will want to decide on a local or remote location. Of course, weather plays a role in this but more so does your goals. Are you looking for climbing opportunities? What about long rides on quiet country roads for race scenarios? Look ahead to your early season races and consider matching the topography of your camp destination with that of your upcoming races. One way to stimulate race scenarios is to keep it competitive and fun. Use Strava to track your progress and challenge your friends.
Optimize your time off the bike too. Grabbing a few beers and some laughs builds camaraderie but sharing bio feedback, heart rate information and evaluating ride power analysis as a group can offer feedback and insights into your training and performance which may have been overlooked otherwise. Take the time to discuss nutritional requirements – find out what works and what doesn’t for others and maybe add a few suggestions to your upcoming preparations as the season progresses. And last but not least, focus on a mechanically sound bike. Rides don’t happen if your bike isn’t it good working order. Have replacement bike parts, tubes, and cycling accessories on hand to keep you in the saddle and benefiting from your training camp.
Creating your own Spring cycling training camp can be a fun adventure that gets you into shape. Teaching and learning, challenging rides and lots of laughter are all key ingredients to fuel the sprit for a successful 2014 cycling season.
2 Comments | Peak Cycles Bicycle Shop | Tagged: 2014 cycling season, bike parts, cycling accessories, cycling spring training camp, nutrition, Strava | Permalink
Posted by staffwriter8
February 27, 2014
Enthusiastic recreational riders and competitive athletes can make early season training errors. Namely, taking on too much physical activity too quickly. Going too fast, exercising for too long or simply doing too much of one type of physical activity can strain your muscles and lead to an overuse injury.
Injury is among one of the most challenging experiences you can face as a cyclist. When you’re injured, you almost certainly can’t ride in the way to which you’ve become accustomed–and you’re often not able to ride at all. Obviously, the first rule of thumb is to avoid injury in the first place! But when an injury or a crash happens, how can you recover from an injury faster?
In the same way that you have goals when you are training and competing, you should have goals set for your rehabilitation. Instead of focusing on what you are missing from not training, focus on what you have to do to heal faster.
Focus on nutrition. You are what you eat. If injury is preventing you from sticking to your cycling training plan, consider watching what you eat! Not to avoid gaining weight, but to improve your recovery time. The post, What Can I Eat to Recover from Injury? illustrates the role of omega-3 fats, protein, glucose, and herbal supplements in injury prevention and recovery. What you eat can affect your mindset, motivation, and outlook.
Focus on strengthening your weakness. Substitute your ride time for other supportive activities. Consider heading to the gym to lift weight and do core workouts. Or, maybe focusing on stretching and yoga would be most beneficial. According to the post, Yoga for Cyclist, cyclists need to focus on leg strength, which many poses in yoga target, but they also need to focus on flexibility and lower back strength. If you are new to yoga, you may want to experiment with different types of yoga to see which works best for you. Yoga offers many varieties and styles from the slow pace of Hatha yoga, to the fast vigorous pace of Ashtanga yoga. All styles can be beneficial but the most applicable for cyclists are styles that focus on continuous movement. Styles such as Ashtanga, Power, and Kundalini are steady flowing, work through a full range of movements and build great muscle endurance.
Focus on your bike. Can the Right Bike Parts Make a Difference in Injury Prevention? In a sport based on such a highly repetitive action, like pedaling, the first line of defense against injury is a proper bike fit. Whether you’ve just sustained an injury or you are in recovery, consider the benefits of a professional bike fit. Having the right bike parts and bike fit impacts comfort but also technique which is crucial to preventing overuse injuries.
Focus on Data. Data, as in metrics, biofeedback, and a training log offer keen insights into your recovery. The post, 5 Ways to Use Data to Recover from Injury, suggests different ways to track soreness, mood, fatigue, motivation, sleep hours, and sleep quality as key metrics in your recovery program.
Ultimately, training is all about stressing your body with hard workouts, and then letting your body adapt to that load. If you push too far, injury and crashes happen. While many riders understand that recovery is key to getting back on the bike, oftentimes they fail to take their recovery as seriously as they do their training. Heal faster. Focus on overall recovery, stretching, hydrating, and resting. Soon, you’ll be back on the bike in no time with added gains towards overall sports performance.
2 Comments | Peak Cycles Bicycle Shop | Tagged: Ashtanga yoga, bike fit, bike parts, Hatha yoga, injury, injury prevention, Injury recovery, nutrition, training | Permalink
Posted by staffwriter8
February 20, 2014
Keeping up the motivation to exercise on a cold winter day instead of curling up under a warm blanket on the sofa can be difficult, not to mention the allure of keeping comfortable if you are fighting an injury. Sometimes lack of motivation rears its ugly head during these challenging times despite our best efforts to press on. Yet, this time of year, many cyclists – competitive and recreational – are fighting regular demons whether that is general fatigue, lack of time, or seasonal illness.
Granted, it is widely accepted in the health and fitness community that exercise has a positive effect on our mind body and spirit. But how do you make these gains and keep your cycling training on track when you are missing workouts? Let’s look at some practical steps to fight off those winter blues, manage time better, and overcome injuries so you are in your best form for the 2014 cycling season.
For starters, general fatigue, lack of time, and life in general will always play a role in preventing training and missing training days. So what do you do? 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.”
But that isn’t an excuse to curl up on that couch! Motivation is key and weather variances can prevent steady outdoor training. The post, Surviving the Winter as a Cyclist, shares some great “fortune cookie wisdom” in that the hardest part is just getting started. “Whether it’s starting your workout for the day, or jumping back into training after you’ve been “off the wagon” for a while, getting going is tough. That’s the law of inertia. An object at rest wants to stay at rest. But on the flip side, once an object is in motion, it wants to stay in motion.
The key here – start pedaling. Make a time commitment to stay on the bike for 30 minutes to see how you feel. By then, most likely you’ll be into the ride and lack of motivation is disappearing.
And finally, if injury is preventing you from sticking to your cycling training plan, consider watching what you eat! Not to avoid gaining weight, but to improve your recovery time. The post, What Can I Eat to Recover from Injury? illustrates the role of omega-3 fats, protein, glucose, and herbal supplements in injury prevention and recovery. What you eat can affect your mindset, motivation, and outlook.
If all else fails, remember, Spring is right around the corner! Get a bike fit! Purchase new bike parts, and get ready!
2 Comments | Peak Cycles Bicycle Shop | Tagged: 2014 cycling season, injury prevention, motivation, recovery, time management for cyclist, winter training | Permalink
Posted by staffwriter8
February 13, 2014
Commitment. A simple word but can be viewed two fold. Commitment as being dedicated to a cause or an activity. Or, commitment as an engagement or obligation that restricts freedom of action.
When you think of being committed to your cycling, which definition rings true for you? Like many, both seem true. While we all like to consider our training plans and racing regimens to be a true testament to our cycling passion, we also face the time restrictions and sacrifices our cycling commitments force us to make. Cycling can be a loved and hated passion.
Yet, in between loving and hating our two wheeled friends, there are varying degrees of commitment. While you tell yourself you are pushing the limits in training, or taking on big audacious goals in the new season, you might find there are still new ways to commit. You may secretly know where your love of the bike is wavering and in true Valentine’s day form – there is an opportunity to stop hiding out and playing it safe. You can commit on a deeper level to your fitness and well being.
There are a host of ways to embrace commitment. It all starts with a desire for more – to improve from a present state to a future state. For many competitive cyclist looking back to the 2013 cycling season, it begins with personal reflection. Evaluating the past season with objectivity gives insights as to what worked and didn’t work in the previous year. Committing to strengthening and improving on areas of weakness rather than just concentrating on what you do well elevates your skills and experience as a cyclist.
Looking forward to the 2014 season, commitment takes form by asking yourself what it is you would love to accomplish? Don’t just play it safe and do the same events year after year. Step it up. Commit to something bigger. Ask more of yourself. Choose different events – or do the same events – but faster! Make your goals SMART (specific, measurable, attainable, realistic and time-bound), but also inspiring.
What other ways can you commit to cycling? Could it be using your heart rate, or power meter offers options in calculating mileage and other fitness related variables. Try a new tool and see if it makes adding up the miles a little easier. Consider getting new bike parts to fuel your newfound commitment to your cycling goals.
Committing yourself to your fondest goals and desires can be comforting while also frightening. Yet, digging deeper into your dreams and desires and fully committing to their success can be personally rewarding and extremely fulfilling. Reach new heights on the bike this season – commit to it!
1 Comment | Peak Cycles Bicycle Shop | Tagged: 2014 cycling season, bike parts, cycling goals, heart rate monitor training, power meter training, Valentine's Day 2014 | Permalink
Posted by staffwriter8
February 6, 2014
Fat Bikes at BikeParts.com
Punxsutawney Phil saw his shadow this past Sunday morning. We all know what that means – six more weeks of winter.
Less daylight, cold weather and difficulty planning winter workouts all contribute to less time on the bike. But, if you want to get better, faster and more efficient on the bike, then guess what? You got to put your time in. So what do you do?
Fortunately, last year we wrote about Ways to Pedal the Winter Blues Away with four suggestions to keep motivation high: build a support structure, set up the right training environment, get some visual stimulation, and compete. Yes, you read that last one right – compete. And not later in the season – now. Yep, most of the country is under snow and cold temps but competition is still going strong. On fat bikes that is.
Fat Bikes Are Big in Colorado, Wisconsin, Minnesota, Michigan, and other parts of the country. And racing fat bikes is the ultimate in beating wintertime cycling blues. Aside from racing fat bikes to keep fit, what makes a fat bike so desirable? An Ode to the Fat Bike sums it up best.
“The big tires make you ride differently. The extra traction allows you to lean harder in to turns. The extra weight encourages you to take more time to absorb the surroundings. The knowledge that you can turn off trail and go exploring where you like is freeing. And the rooster tail of snow you kick up in turns and the slip-sliding through curves and down steeps feels ridiculous and hilarious and absolutely entertaining.” —Aaron Gulley
So get in on the action! Stop by Peak Cycles Bicycle Shop to ride, test ride, and buy a fat bike. Grab some bike parts, gear, extra tires and you’re on your way. All you have to do now is sign up for one of the upcoming fat bike races on the Western front! And, if you are uber competitive, check out this post on How to set up a fat bike tubeless.
The Mountain Fat Bike Series Calendar:
- Grand Targhee Snow Bike Race – Saturday, January 18, 2014. Alta, Wyoming
- Abominable Fatbike Race (Colorado Fatbike Championship) – Saturday, January 25, 2014, 8:30am. Como, Colorado
- Snowy Range Snowbike Challenge – Saturday, February 1, 6pm. Snowy Range Ski Area, west of Centennial, Wyoming
- Tennessee Pass Night Jam – Saturday, February 8, 7pm. Leadville, Colorado
- Mineral Belt Mayhem – Saturday, March 1, 7pm. Leadville, Colorado
- 28 Below – March 22, 2014. Black Hills, South Dakota
Leave a Comment » | Peak Cycles Bicycle Shop, Races | Tagged: 28 Below, Abominable Fatbike Race, fat bike racing calendar, Fat Bike Training Tips, fat bikes, fatbikes, Grand Targhee Snow Bike Race, Mineral Belt Mayhem, Peak Cycles Bicycle Shop, Snowy Range Snowbike Challenge, Tennessee Pass Night Jam | Permalink
Posted by staffwriter8
February 1, 2014
Every year we choose a high-end selection of the most capable and impressive bikes available and maintain them as a demo fleet. These bikes are selectively ridden by customers considering purchasing that model of bike from the store. Our demo fleet is fully maintained and serviced by the technicians at the shop during their one season of use. After the fall riding season is finished, we tear the bikes down to the frame, clean, service and detail everything and then reassemble and tune the bikes. Following this, we put the bikes on our sales floor at incredible prices!
One of the few bikes we have remaining is this size large Giant Anthem X Advanced 29er. With 4 inches of ultra-efficient Maestro suspension, an Advanced Composite Technology front triangle and full Shimano XT 2×10 drivetrain, this bike is ready for any XC race or all-day adventure you dare to throw at it. Giant’s PXCR-1 wheels are kept in perfect contact with the trail by a Rock Shox SID fork and Monarch shock, both of which compliment the high performance and low weight of the wheels. Aside from a few cosmetic scratches, the bike is in quite good condition. This bike is on sale for $3,120 – check out the item page on bikeparts.com! Jump past the break to see why so many people bought Anthems after riding this one!
2013 Giant Anthem X 29 Advanced
Read the rest of this entry »
Leave a Comment » | Featured Bikes, Peak Cycles Bicycle Shop | Permalink
Posted by Peak Cycles - BikeParts.com
January 30, 2014
Cycling has many healthful benefits. Yet, it’s not a complete exercise in itself. Meaning, regular stretching is needed to lengthen and stretch the muscles to keep them optimum for prolonged riding. Have you ever wondered if yoga is for you? According to the post, Yoga for Cyclist, cyclists need to focus on leg strength, which many poses in yoga target, but they also need to focus on flexibility and lower back strength.
You might wonder why to do yoga over a quick stretch here or there? Where yoga excels over the usual stretch-it-out routine is thoroughness. A simple yoga routine can warm up, strengthen and stretch all the major muscles groups before you’ve even started targeting anything specific.
Some of the most elite cyclists use yoga as part of a successful training program, including 2012 Tour De France winner Bradley Wiggins. Wiggins’ benefits from the focus it brings to his cycling, while others, such as pro mountain biker and Olympian Jeremy Horgan-Kobelski, use yoga to gain strength. From power to endurance, athletes at all levels are incorporating yoga to gain an edge over the competition, and prevent injury.
The next question – how to get started? Consider first where you are in your training and racing season. In the offseason yoga can be used as a workout to build strength, whereas during the peak season it should be used as a recovery tool.
Next, if you are new to yoga, you may want to experiment with different types of yoga to see which works best for you. Yoga offers many varieties and styles from the slow pace of Hatha yoga, to the fast vigorous pace of Ashtanga yoga. All styles can be beneficial but the most applicable for cyclists are styles that focus on continuous movement. Styles such as Ashtanga, Power, and Kundalini are steady flowing, work through a full range of movements and build great muscle endurance.
Another option to consider is whether or not you want to take a class, opt for an online course, or just follow along with pictures in a blog post like this one. There are tons of videos available to purchase too.
Many cyclist struggle with having enough time to ride their road bike much less make time for yoga. Yet, online yoga classrooms are starting to cater specifically to the athlete-turned-yogi making it easier to fit yoga into the day. One in particular, YogaGlo, has an entire section dedicated to yoga for cyclists with classes ranging from 5 minutes up to a full 60 minute class and targeting everything from shortening recovery time to supporting your knees. They also offer a 15-day free trial for new members, so you’ve nothing to lose. A nice option considering you can check the program out without compromising the purchase of upcoming bike parts for the new season.
Some other great yoga resources include:
- My Yoga Online – yoga video classes offering a huge range of styles and classes for working specific areas or issues.
- Yoga Journal – online yoga magazine with a comprehensive index of yoga poses, including correct alignment, how to safely perform the pose and benefits.
- Google – find out where your nearest yoga studio is, and get signed up!
If you are a cyclist and haven’t started doing yoga than what are you waiting for? Yoga could just be the missing piece in your daily routine.
12 Comments | Peak Cycles Bicycle Shop | Tagged: Ashtanga yoga, Hatha yoga, My Yoga Online, recovery, Strength. Flexibility. Focus. Balance. Injury prevention., training program, yoga, yoga for cyclist, Yoga Journal, YogaGlo | Permalink
Posted by staffwriter8
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