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!

Advertisements

Our Guide to The Best Bike Trails in Golden, Colorado

May 12, 2016
Peak Cycles/Bikeparts.com cyclists enjoy the evening views off Lookout Mountain

Peak Cycles/Bikeparts.com cyclists enjoy the evening views off Lookout Mountain

Are you new in town? Or maybe you are just getting into mountain biking? If you are in the Golden area, you are in for a treat. We have a broad variety of trails that cater to a range of skill and athletic abilities. The mountain views will take your breath away (as well as some of the hills) and we can guarantee you’ll be coming back for more.

All of Golden’s trails can be found on the City of Golden website. For your convenience, however, we thought we would highlight some of our favorite cycling trails.

Chimney Gulch Trail

Skill Level: Moderate – Advanced

Not too far away from downtown Golden, Chimney Gulch is a visitor and local favorite because it ascends the well-known Golden landmark — Lookout Mountain. Chimney Gulch is mostly an uphill climb which winds through the Golden foothills and emerges at the top of Lookout Mountain. At the summit, you can park your bike to enjoy gorgeous mountain and city overlooks or visit the Lookout Mountain Nature Center and Preserve. And the way down is all downhill!

Apex Trail

Skill Level: Moderate – Advanced

Similar to (but less popular than) the Chimney Gulch Trail, the Apex Trail winds up and up into Golden’s western foothills. For much of the way, the track is surrounded by pine forests, giving you a feeling that you are far away from the bustle of city life. The Chimney Gulch and Apex trails can actually be connected for an extended ride up one and down the other. If you are combining the trails, you may want to consider stopping at Buffalo Bill’s grave at the top of Lookout Mountain.

North and South Table Mountain

Skill Level: Easy – Moderate

Both North and South Table Mountain (located on the east side of Golden) offer a unique mountain biking experience. The flat-top mesa makes for relatively easy cycling, which gives riders the chance to enjoy the open prairie. Both mesas have multiple access points and extensive trails that weave on top and along the side of the mountains, just out of reach of urban Golden. We find that morning and evening light glancing off the prairies make for an especially special ride on these trails.

White Ranch Trail

Skill Level: Moderate

If you are looking for solitude, this is one of your best bets. On the north end of Golden, the White Ranch Park offers a different type of beauty from the rest of town and encompasses meadows, pine forests, views of buttes, and unique rock formations. It has about 20 miles of trails that wind through both rugged and gentle terrain.

Before taking your mountain bike for a spin, it’s important to be prepared. Having plenty of water, food and nutrition, extra tire tubes, and repair kits, as well as the right tires and maps will ensure you have an enjoyable and stress free experience.

If you need a bike, we have a large selection of rental bikes at our store – Peak Cycles in downtown Golden. Don’t hesitate to stop in to ask questions, take a bike for a spin, or peruse our array of bikesbike partscycling accessories, and cycling apparel.


Sloppy Cycling — How to Prepare for Muddy Conditions

April 28, 2016

11262324_844053215632107_7239650244783883829_nIt’s inevitable, if you are riding your bike on trails in the spring you are going to hit mud. But a muddy trail shouldn’t be the doom of your ride. Knowing how to prepare for and ride in muddy conditions will help you be a successful wet-weather cyclist.

Preparation

Start by doing your research before a ride to get a sense of what the trails will look like. Ask a friend who has ridden recently, read online forums or social media updates, or scope out the trail yourself (this is especially important if you are racing on a potentially muddy course).

Know which bikesbike partscycling accessories, and cycling apparel are appropriate for the trail and weather conditions. Some important considerations include:

    • Extra Wheels — Cyclists will often have multiple sets of wheels in preparation for mud and grime. Riding in poor conditions can be disastrous to your bike! It’s not fun to have to deal with broken spokes, loose skewers, and cemented mud, especially while racing. If you have a set of wheels in the pit, you can make a change and be underway pretty quickly.
    • Tires with Traction — Choosing the right tires really hinges on you doing your homework before your ride. Really muddy conditions sometimes warrant extra grippy bike tires with aggressive edges and sticky rubber. But these kinds of tires usually also add some extra weight. For less severe wet-weather conditions, you might want to choose something a little less aggressive. If you’re unsure about which tire is best for your upcoming event, stop by Peak Cycles Bicycle Shop and we’ll help you dial it in.
    • Chain Lube — As on any ride, taking care of your drive chain is one of the most important considerations for your bike. Using a wet lubricant during soggy and muddy conditions is ideal because it is thick enough to stay on the chain and thin enough to penetrate all of the small moving parts.
    • Wet-Weather Apparel — If mud is on the ground, then there is a chance that you might face wet weather on your ride. Keeping warm and staying dry, especially in a race, is key. Layering with base layers and jackets that won’t absorb water is your best option.

Knowledge

Now that you have your bikesbike partscycling accessories, and cycling apparel in gear, you should make sure that you know how to ride in mud. During your ride or race, mud threatens to slow you down or topple you over. Your ability to (1) select a good line and (2) pedal smoothly through mud will likely keep you moving and maybe even give you an edge over other riders. See Bike Radar’s article, “Technique: Winter Skills — Mud Master” for more tips.

Cleaning

After your bike ride, it’s very important to TAKE CARE OF YOUR BIKE. If you like your bike and want to keep it for a while, giving it a good cleaning is of upmost importance. This doesn’t have to be a laborious process but we recommend being thorough. Grab a good brush and do some scrubbing. See How To Clean Your Mountain Bike in 10 Easy Steps from Singletracks for a more thorough explanation.

For more information, or to get a bike check-up after a sloppy ride, stop into our store – Peak Cycles in Golden, Colorado. We have tons of advice, as well as bikesbike partscycling accessories, and cycling apparel.


How to Take Advantage of Our Big Spring Sale – Part 2: Cycling Accessories 

March 10, 2016
Peak Cycles Spring Savings

If 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 partscycling accessories, and cycling apparel. And that can get expensive. 

But taking advantage of yearly sales like our Spring Savings event throughout March eases the cost burden. Here are some of our favorite cycling accessories that are marked off between 35-45%. 

Specialized Ambush and Airnet Helmets 

These are both simple and stylish helmets that modestly boast a lightweight and ventilated structure. The Specialized Ambush has the support and durability for anything from easy-going trail rides to enduro races, and the Specialized Airnet has ultra-light and cooling technology for any type of road adventure. 

Specialized Men’s Comp MTB and Women’s Motodiva Bike Shoes

Both shoes offer an all-mountain experience that is hard to compete with. They have a stiff sole that improves efficiency when pedaling and SlipNot™ rubber outsole for traction when walking around on rough terrain. We are big fans of the Boa® S2-SV adjustable dial that is easy to secure and doesn’t slip! For additional features, see these links for the Specialized Comp MTB and Specialized Motodiva.

Specialized Enduro and BG Grail LF Gloves 

For serious trail riders, the Specialized Enduro glove offers a variety of advantages including comfort, mobility, durability, and protection. Airpreen® knuckles keep your fingers protected and Wiretap™ technology give you access to your phone while you’re on the bike! 

Specialized BG Grail LF gloves are ergonomically designed to reduce hand numbness by improving circulation and equalizing pressure on the soft tissues of the hand. With Internal Equalizer™ padding and external gel padding, you won’t be regretting this comfortable glove for your long rides.  

If you want to see all of our bikesbike partscycling accessories, and cycling apparel on sale, don’t hesitate to stop into our store – Peak Cycles in Golden, Colorado. We also have tons of bikesbike partscycling accessories, and cycling apparel online at http://www.bikeparts.com/