How to Survive or Thrive Your First Century

June 5, 2014

Century RideFor 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! 

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How To Create Your Own Spring Training Camp

March 6, 2014
Joshua Murdock climbing Old Three Mile Highway in Linnville, North Carolina.

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.

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Don’t Be a Hater! Overcoming Trainer Woes

December 12, 2013

Peak Cycles Race TeamAs a cyclist, you can either hate the winter, or make the best of it. Some bundle up and dress to embrace the winter chill while others opt for the dreaded trainer. Yet, why do so many cyclist dread the trainer?

Maybe it’s not having the right equipment. Could it be boredom? Or, perhaps it is a lack of discipline.   There are ways to combat all three and make the trainer work for you. Here’s how!

Equipment
Having the right equipment can make your indoor workouts less boring and more effective. When we’re talking about equipment, sure, we mean having your road bike on the trainer, but we’re also talking about having a fan, a trainer tire, a riser block, a sweat towel, a trainer mat, indoor riding clothes, a cadence sensor, a power meter, and a heart rate monitor.  You might not think all of these cycling accessories  add up to a great trainer workout, but according to the post, How I Learned to Stop Worrying and Love the Trainer, it can make all the difference in the world.

Boredom
Sometimes seeing is believing!  Visual effects can have a powerful role in motivation.  Pop in a DVD training video or select a few YouTube clips to get your mind in the game.  Posters, a vision board, books, maps, or pictures of upcoming races can trigger your motivation to not only get on the bike, but maybe even dig a little deeper than you would have otherwise.

A growing and popular option is Cadence TV. It offers the flexibility to log on at any time from any computer that is connected to the internet. You can choose from hundreds of workouts in all different categories. Up pops the workout with your specific Power, HR and PE zones listed. You can see what interval you are doing now, how much time is left in the interval and what is coming up. Using Cadence TV makes it easy because you can just follow what’s on the screen.  The best part?  At $4/month you can’t beat the price.

Discipline
Create a supportive environment that supports your goals.  Is there a time of day that works best for you?  Then, schedule your trainer training time then.  Your primary objective in creating a support structure is to foster an environment in which you are supported and held accountable.

One way to do this is to avoid long rides on the trainer all together. Year round strength training for cyclists matters and substituting your indoor rides with strength training will do more for your cycling later on in the season than doing another trainer session.  In fact, a one hour hard trainer workout will do more to improve your cycling and race fitness than 2 to 4 hours easy on the trainer. So, plan your time on the trainer accordingly.

Indoor rides are not a replacement for outdoor rides but with the right equipment and a little planning, indoor rides can be fun and beneficial.

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BikePart.com’s Guide to Colorado Fall Cycling

September 26, 2013

As the seasons change, the Colorado mountain colors explode into 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.

In our recent BikeParts.com post, Cross Racing in Colorado 2013  we suggest cyclocross as a means for staying active yet enjoying the fall cycling season.  In fact, across the Front Range and the entire state of Colorado, there are a variety of cyclocross races to test your fitness and take your cycling to another level.  You might be wondering what bike parts you might need for this particular style of racing.  Due to the nature of these events, you can show up on practically any bike (cyclocross, mountain bike, hybrid, road bike).  Yet, because of the variety of terrain, obstacles, weather conditions and short course and race duration, you can expect to replace cycling accessories and bike parts on a more frequent basis.

Another option for enjoying the fall leaves and gaining fitness is bike commuting.  While it is not as strenuous as cyclocross racing, it is a chance to enjoy cooler temperatures, view the changing colors of the leaves, and reinvigorate your spirits with the freedom riding a bike inspires.  Because of the recent flooding in Colorado, there’s a few things to keep in mind for your commute:
A good route.  Make sure your route is open! Learn how to pick a route you like. Google maps for cycling is a good option.

  • Lights. Days are getting shorter.  Have a set of small, modern LED lights on hand in case you get stuck at the office.
  • A good helmet.  Just because bike commuting isn’t as strenuous doesn’t mean you don’t need to be safe.  Wear a bike helmet.
  • A repair kit.  It’s good to carry a small multi-tool, a patch kit, a small pump, and a spare tube for those inevitable roadside repairs.
  • A lock. Invest in a quality lock and use it wisely.
  • A way to carry things. This could be as simple as a messenger bag or as elaborate as a set of touring panniers.

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  while filling up their lungs with crisp Colorado air.

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FAQ about the US ProCycling Challenge

August 22, 2013

USA Pro ChallengeThe 3rd Annual US Pro Cycling Challenge is well underway in Colorado. Being that Peak Cycles in Golden, Colorado participated in the first two years of the race, we’ve had a chance to field many of the questions asked by fans and sports enthusiast.  In fact, just the other day, our friends, Team Jelly Belly were in the shop!

Pro rider’s bikes are a hot conversation topic.  Many are curious as to what the pro’s are riding and what they can do to their own bikes to gain the advantages that the pro riders seem to have.  Following are few favorite questions:

How much does a pro’s bike weigh?  Typically, a road bicycle that the USA Pro Cycling Challenge participants race on will weigh around 15 pounds. You might be wondering, “What does a 15 pound bike feel like?”  Light!  See for yourself.  We have a variety of road bikes and mountain bikes in the shop to try out for feel.  You’d be surprised what a difference a lighter bike makes in climbing.

What makes the bikes so light?  The bike frames in and of themselves are made of lightweight materials but having light weight bike parts and bike accessories keeps the bike light in addition to the light weight frame.  For our customers, it’s easy to swap out older bike components with newer, lighter bike parts.  Granted, it’s not the same as riding a pro riders bike, but every reduction in bike weight means you have the opportunity to go faster.

Where have the professional riders raced in Golden, Colorado and can I ride there?  The last two years of the US Pro Cycling Challenge had racers ride through downtown Golden and up through Lookout Mountain.  This year, if you are visiting Stage 6 Loveland – Fort Collins or heading over to Stage 7 Denver, stop by Peak Cycles bike shop and we’ll be happy to tell you the route.

We’re loving the good cycling vibe that the US Pro Cycling Challenge brings to our state.  Good luck to all racing the ProCycling Challenge!

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We’re Not Done Yet! Colorado Races and Tours on Tap for August

August 15, 2013

Course strategies, break aways, riding in a small group or a large peloton – these are the thoughts and questions of cyclist wondering how to win at bicycle racing.  With only about a month and half left of the Colorado cycling racing and touring season, many are filling up their calendars with the last big events of the season hoping to capitalize on the fitness gains made during the season.   The Colorado races and tours on tap for August include:248096_459813457429376_203222675_n

08/17/2013

  • 24 Hours in the Sage
  • Steamboat Stinger
  • TOUR de CURE Colorado

08/31/2013

  • Big Mountain Enduro – Durango
  • Grand Junction Off-Road
  • Steamboat Stage Race
  • Tour de Fat – Fort Collins

The best way to approach any of these rides is to come prepared: mentally, physically, and have fully inspected your bike parts.  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.

Also, if you are looking to finish your season super strong, consider a bike fit.  Leg strength, endurance, and fitness are at the heart of cycling speed, but without a proper bike fit, you are sabotaging your training efforts.  The 2013 season is (almost) nearing the end.  Let’s finish strong! Finish fast!

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4th of July – Declare Independence from Your Car

July 4, 2013
Joshua Murdock

Joshua Murdock climbing Old Three Mile Highway in Linnville, North Carolina.

Guess how many trips Americans take in a day?  It’s a big number.  In fact, the U.S. Department of Transportation reported that Americans take over 1.1 billion trips per day. They also reported that 78% of these were in single occupant vehicles.  It is estimated that motor vehicles account for roughly 50% of urban air pollution and 30% of greenhouse gas emissions -all contributing to climate change and air pollution.

In celebration of Fourth of July, why not declare independence from your car?  Ride a bike!  Along the Front Range, and in particular, our home town of Golden, Colorado, it’s easy to commute by bike.  Not only do we have a vast network of well maintained bike paths, but at bikeparts.com, we also have all the road parts and mtb parts, commuter bikes, and cycling accessories to make any bike commute easy and fun!

In fact, many people bike commute to work and to run errands, but have you ever considered getting your groceries by bike?  One of our favorite products, the Burley Travoy makes it easy to shop and get your groceries on your bike.

All in all, you may ask, why is all this important?  Because as a supporter of our local community and race teams, we know bike commuting is a win-win for our local community and both businesses and individuals looking to reduce costs, embrace eco awareness, and promote healthy, livable cities.

Here’s the catch: to take advantage of all the great things cycling offers, you have to actually get ON the bike and ride it!  Stop by the Peak Cycles Bike Shop to check out our cool selection of commuter bikes and get rolling today.

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You Know You Want It! Here’s How to Buy a New Bike

May 30, 2013

IMG_3455For many people, buying a new bike is a more difficult decision than buying a new car.  Why?  Because today, manufacturers offer more models than ever in a wider variety of price points. And there are an exceptional array of bike parts, wheels, brakes and shifting systems that operate like never before.  Having a variety of choices is a wonderful thing but at BikeParts.com, we’re here to help you navigate the confusion to help you get the bike you want – and the bike you will ride.

First off, build your bike profile.  Decide what type of riding you will be doing, how often, and the types of terrain you plan to ride. Because there are so many bike parts to build a new mountain bike or road bike, it’s important to get clear on what you are looking to do.  Here are some questions you need to get you started:

  • What type of bicycle do I want?  Will I be mountain biking, road cycling, or is comfort my biggest factor in a bike?
  • Am I interested in casual riding? Entry level competitive cycling? Full on racing?
  • How many miles might I log per week, or year?
  • What type of tires should my bike have?
  • What color bike do I want?
  • What size bike do I need?  The size of the bicycle is critical for comfortable riding.  It is helpful if the bike shop has a fit service.  Fortunately, at Peak Cycles, we do! Learn more here.
  • Do I want a bike with gears? If so, How many?
  • Do I prefer squishy handlebar pads, hard ones, or ones with tassels?
  • What kind of seat do I want?
  • Cycling accessories – what matters to me most: high-tech gadgets or are simpler designs?
  • What kind of handle bars do I want? Straight or curved?
  • Am I interested in the highest quality bike parts?  Or, can I get by with industry standard bicycle accessories?
  • How much am I willing to spend on a bike?

Finally, buy what you like. Feel good about what you’re buying, how it looks, how it rides.  Because of our varied mountain bike trials in Golden, Colorado and road ride circuits along the Front Range, we are asked for our advice on other bike accessories cyclist may need or want. Of course, buy a helmet first, and wear it. There are many other products which can enhance the riding experience as in hydration packs, eye protection, cycling apparel as well as numerous books and magazines available to help you educate yourself about the nuances of cycling.  We’re here to help you with all of it.

You couldn’t pick a better time to shop for a new bike. There are so many attractive choices today. Visit us at Peak Cycles in Golden or online at bikeparts.com and we can help with your decision making and offer advice you need to get you rolling on your new bike just in time for summer riding

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