June 4, 2020
Cycling is a form of exercise that, while generally easier on the joints, still gets the muscles pumping. As a result, certain studies, including one influential study conducted at the International Center for Sports Nutrition, have concluded that cyclists need a greater protein intake to deal with the endurance factor needed by many rides. However, with carbohydrates equally important for the long road, it can be easy to overeat if bulking up on both. As a result, those looking to really boost their performance need to fine-tune their intake and search for smart nutrition.
Protein building blocks
Understanding amino acids is key in getting your performance plan right. At their base, proteins are amino acids strung together with polymer bands. The essential amino acids include lysine, threonine, and valine. Perhaps most crucial for cyclists is isoleucine, which is influential in terms of endurance and power. The impact of selecting the right amino acids in your protein cannot be underestimated. One study, published in the European Nutricion Hospitalaria journal, concluded that the use of the correct amino acids in endurance athletes lessened muscle pain, lowered perceived fatigue, and encouraged a better anabolic response.
The right foods
What can contribute to these amino acids? All of your common protein sources will be doing something right: meat, fish, legumes, pulses, and meat substitutes. However, certain sources are better than others. When it comes to isoleucine, tuna, soy, nuts, and whole grains are rich, and will provide that endurance-boosting impact.
What about supplementation?
Supplementation can be controversial, but when it comes to amino acids there isn’t much to be worried about. It can be beneficial for those who have a restrictive diet, whether for health reasons or for personal beliefs. For instance, many vegetarians have a sensitivity to soy but cannot get isoleucine from fish; therefore, having a whole-grain diet supplemented with extra isoleucine can help to give a rounded view of nutrition. This is where fine-tuning comes in – look at your foods and your meal plan, and isolate or add the foods that can add the most beneficial forms of protein for your performance.
Protein is beneficial for all athletes, but not all proteins are equal. When it comes to cycling, identifying which amino acids your protein source will provide is important to boosting your performance. Tailor your diet plan to your goals, and you will feel the positive effects.
And while we’re on the topic of building blocks, having the proper bike fit, bike parts, and cycling components makes a difference too. Fueling your body for your workouts is one component of a successful cycling regime. Having the right bike parts and bikes is the other. Stop by Peak Cycles Bicycle Shop for all of your nutritional and cycling needs.
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Posted by staffwriter8
January 9, 2020
Strava has announced its prediction for 2020’s Quitter’s Day as Sunday 19 January – the day that most people give up on their new year’s resolutions. But wait! You’re not a quitter! You’re a die-hard cyclist! Or at least a cyclist with passion and a commitment to riding. So be a winner on January 19. Follow our tips to not only keep your New Year’s resolutions but also, make 2020 one of your best years yet!
Goal Planning: Make sure your New Year’s Cycling Resolutions are SMART. By SMART, we mean specific, measurable, attainable, realistic and time-bound. SMART goals not only increase your chance of attaining your goals, but you also become a better cyclist in the process How so? By making measurable and time-bound goals, you’re introducing a level of discipline and consistency in your training to meet your objectives. Extra discipline yields better results. This is where heart rate monitors and power meters come in handy. These cycling tools offer biofeedback to better help you gauge your effort and output as it relates to your cycling goals workout by workout and month over month. Set some SMART goals and then move on to our next tip.
Goal Strategy: Define your approach. Get a game plan together of how you plan to train and race. As a point of reference, reflect on last year’s performances and think about this year’s SMART goals. Compare the two and see where can you improve. Some cyclist focuses exclusively on race day performance and evaluate results on a single day. However, take a look at how the days leading up to your event impacted the result. How was you bike nutrition? How was your sleep? Did you have a race strategy in place? Were you familiar with the logistics of the event, as well as, the course profile itself? All of these factors impact the day of results. Take time now to review and plan ahead. As part of your goal strategy, consider experimenting with new ideas, products, and approaches. As in, maybe try a new on-bike nutrition product. Experiment with different bike parts and bike components. Consider designing and refining a pre-event routine, like a race day ritual. This thoughtful process brings a fresh approach to 2020 and keeps you motivated through the winter months.
Goal Motivator: As we mentioned earlier, regular and consistent riding velds results. Don’t let poor weather force you to quit your New Year’s resolutions. Make friends with the trainer. Invest in cycling apparel and cycling accessories that allow you to ride in a variety of weather conditions. If you really can’t bear the winter months, don’t forgo your resolutions, trade saddle time for gym time to gain core strength. Another option? Focus on nutrition. Many subscribe to the idea of eating pasta and carbs for fueling training and racing. Yet, there is a growing shift in nutritional information towards a strong focus on vegetables, fruits, and lean meats as fuel. Consider experimenting with your diet and nutrition as a means for making gains in your 2020 cycling program.
Finally, remind yourself why you made your New Year’s Resolutions in the first place. There’s a reason you were compelled to reach for these goals. Write them down. Put them on a mirror or someplace where you see them often. Fuel your passion and your goals in ways that uniquely inspire you to reach for and be your best cyclist this year.
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Posted by staffwriter8
October 3, 2019
If you are an avid cyclist then you missing a ride here or there is fine. Yet, missing a season of riding isn’t okay! Many women love the sport of cycling and often wonder what to do when pregnant. Ride? Not ride? Maybe a little in between?
Most healthy pregnant women can benefit from twenty to thirty minutes of moderate exercise on most days of the week, guidelines from the American College of Obstetricians and Gynecologists state. If you’re an avid cyclist, there’s no reason why you can’t continue to cycle during pregnancy. There are just a few things you should do to stay safe, comfortable, and healthy.
Support your body with nutrition
A healthy and balanced diet is important during pregnancy. Make sure you eat enough calories to sustain your cycling — roughly 1,800 calories per day in the first trimester; 2,200 calories per day in the second trimester; and 2,400 calories per day in the third trimester. However, your appetite may not always be normal. Supplementing with prenatal vitamins can make nutrition manageable during pregnancy and provide the nutrients needed to support prenatal development. They’re even associated with lower risk of autism in children. In one study, 14.1% of children whose mothers took prenatal vitamins in the first month of pregnancy developed autism, compared with 32.7% of children whose mothers did not.
Be ready to make adjustments
Your bike will probably be comfortable enough during your first trimester, but you may need to make some adjustments once you enter your second. As your bump grows, try adjusting the height of your handlebars and saddle. If you raise the handlebars, you’ll be forced to sit in a more upright position with your shoulders back — a position more comfortable for your stomach. Moreover, if sitting on your saddle becomes uncomfortable, consider changing it. Saddles designed specifically for women often come with comfy extra padding. At Peak Cycles Bicycle Shop, we can help fit you to your bike and we also have a variety of bike parts in the store and online to make the adjustments to your bike and cycling position as often as needed.
Take it easy
Some people caution against cycling during pregnancy due to risk of falling. While many women continue to cycle safely during pregnancy, it’s important to take caution. Tiredness may become an issue in your first trimester, so avoid long routes. While it’s okay to get your heart rate up, don’t let yourself overheat. Additionally, your lung capacity decreases during pregnancy, so you’ll get out of breath quicker than normal. If this happens, slow down or stop and have a rest.
Ultimately, you should get advice from your doctor about cycling at the beginning of your pregnancy. There may be a medical reason preventing you from cycling. And that’s okay. Do something else and resume cycling after pregnancy. The key is to do what’s best for you and the baby for the next nine months.
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Posted by staffwriter8
January 24, 2019
Every hour of cycling adds an hour to your life, according to a study at Cambridge University. The benefits of cycling are indisputable; cycling can protect you from heart disease, diabetes, arthritis, some cancers, and even depression. The next question is how to make the most of your cycling experience. Many people use nutrition and supplements to give their bodies extra power to muscle up a hill or go that extra mile. Supplements infuse the body with vitamins, minerals, proteins, and phytochemicals that help support cellular repairs and upkeep. Supplements are a great way to give your body a boost both before and after cycling. However, all supplements are not created equal.
Increase Your Endurance
Cycling takes a lot of endurance from the body. While cycling, you breathe more deeply and the heart and blood vessels work overtime to perform an aerobic activity. You perspire, and your body temperature increases. Luckily, there are certain supplements that can help a cycler perform at their best. One such supplement is Beta Alanine. This supplement is good for a strong burst of energy, needed by track cyclists for a jolt of energy on the road or while riding a mountain bike. Make sure to take it in smaller doses of 0.8 grams for a total of 3 grams a day to start. Larger doses may result in the unwanted side effect of paraesthesia – tingling of the skin. Creatine can also help to build strength, as it increases levels of phosphocreatine, which is used by the muscles during high-intensity activity. Hydration is another important component of cycling that shouldn’t be overlooked. Minerals and carbohydrates in hydration and energy drinks help to balance out electrolytes lost in sweat and give energy for athletic performance.
Recovery Routine
After cycling, the fibers in the muscles have been broken down and need to recover to become stronger. Whey protein contains all nine amino acids that exist outside the body. It is absorbed very quickly into the body to help muscles rebuild. Whey protein is a byproduct of milk and can be consumed in a smoothie or even in a bowl of oatmeal. To prevent delayed onset muscle soreness, a vitamin C supplement can help. A study from the University of North Carolina Greensboro states that 3 grams of vitamin C per day drastically reduces post-workout soreness. The supplement L-carnitine L-tartrate can also help. It transports fatty acids into the mitochondria of the cells. These fatty acids are a fuel source for the cells. It cleans the blood of lactic acid, which produces the soreness that can be experienced post-workout.
Be Aware of What You Buy
Just because a supplement says it is for a cyclist or for post-workout recovery, it doesn’t necessarily mean it’s full of beneficial ingredients. Watch for these ingredients in your supplements to make sure that you’re doing right for your body. Hydrogenated oils are sometimes used as a cheap filler in vitamins. These oils contain harmful trans fat that can prevent the beneficial chemicals from working to reduce inflammation. Sodium benzoate is a preservative that can cause allergic reactions, and is particularly harmful to blood health when taken in conjunction with vitamin C. Sibutramine is another chemical sometimes used in supplements to increase energy. However, it has been known to increase the chances of heart attack and stroke.
Supplements are a great way to make the most of your cycling experience. They can help with energy, endurance, and recovery. However, it’s important to read all the labels thoroughly to make sure that anything you put in your body is truly beneficial to your health.
Liked reading this post? Enjoy more posts on the subject of nutrition and recovery in these Peak Cycles / BikeParts.com posts:
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Posted by staffwriter8
January 10, 2019
A study out of Stanford University School Of Medicine demonstrated that insomniacs cut the time to fall asleep by half, slept longer and enjoyed a better quality sleep after beginning to cycle 20-30 minutes every other day. And that’s just one of the benefits cycling can have on your life. But now that you’re riding, how do you keep energy going into your body when you are putting so much out? The answer is a smoothie one. Yes, a simple-to-make smoothie, with all the right ingredients can keep your body moving in the right direction, whether you’re coming or going on your bike.
A smoothie to start the day
Before you kick start your kickstand, you want to get your body in shape to stay in shape. For cycling, you need energy to not just get moving, but to keep moving in order to get the aerobic benefit and build muscle tone. The smoothie habit is a healthy one to adopt, as it adapts to your active life. Energize first thing in the morning with fresh ingredients that taste good, are quick to blend and provide the boost of nutrients a cup of coffee and a bowl of oatmeal just can’t provide.
Beyond the banana
Fruit provides important vitamins but also great flavor that can mask some of the other less tasty but oh-so-healthy additions. Of course, bananas make for the consistency, but also provide fiber, vitamins, and potassium. Other fruits kick up the flavor and the vitamin contribution as well. Then add some spinach or a bit of kale to a cold green tea or even coffee base, blend in almond milk and you will have just the morning lift to get you going. Explore the many combinations to make your perfect morning smoothie, adding honey and other healthy flavors until it’s just the way you like it.
A Smoothie Ride
Just as you need the right bike, with all the right bike parts to keep your bike running strong, it’s important to stay energized and hydrated to keep your body running strong. Again, a smoothie you can take along will make the going easier and keep your health on the right track. A coconut water based smoothie contains electrolytes, to which you can add seasonal fresh, low-calorie fruits like watermelon, a better choice than fruit juice. Hemp, ground flax or chia seeds will blend in a healthy dose of omega-3 fatty acids. This sip-n-ride mix will not only taste delicious, but will give you way more cycling stamina than water alone.
Bringing it home
Getting off the bike and jumping into a chocolate peanut butter smoothie is not only flavorfully rewarding, but with peanut and unsweetened cocoa powder mixed into regular or soy milk with a drop of honey, you’ll feel like you’re cheating while you’re replenishing yourself with goodness. Even a drop of protein powder, vanilla extract or a banana will dance on your tongue and bring nourishment back to your belly after a strenuous ride. Again, make your smoothie your own by trying different combinations of healthy ingredients.
Even more body benefits in smoothies
They are easy to make and easy to carry along, and smoothies can have health benefits for cyclists beyond being the well-balanced super-food you can treat yourself to without guilt. Depending on what you add, a smoothie any time can act as an anti-inflammatory, helping to keep your joints in check for the long run, so you can keep taking those rides comfortably for many years to come. They don’t say “A smoothie a day will keep the doctor away,” but with the right recipe, it very well could.
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Posted by staffwriter8
November 30, 2017
Cycling Gift Ideas at BikeParts.com
As the holiday season ramps up and you search for ways to spread cheer, you may find yourself reflecting on what to buy your favorite cyclist for the gift giving season. Fortunately, whether your favorite cyclist is interested in racing, commuting, or recreational bike riding, at Peak Cycles Bicycle Shop, we’ve got your gift ideas covered.
Give the gift of Nutrition
Nutrition matters. We all know it ñ but that doesn’t mean we eat and drink what we know we should. And athletes suffer from poor choices too. The symptoms of poor nutrition rears its ugly head in many ways: via muscle cramping, struggling to complete workouts, and unsuccessful race efforts. Eliminate all the frustration and gift your favorite cyclist with bike nutrition. We have several options including nutritional products just for women. Specifically, Osmo nutrition. This product is specific to women offering three options: active hydration, acute recovery, and preload hydration. Other favorites for both men and women are Scratch Labs and Honey Stinger Products.
Give the gift of Compression
Medical compression stockings have been used to treat poor blood flow for many years. Recently, the technology has been made available to cyclist of all levels. While the many claim it is difficult to prove that an immediate performance gain from wearing compression garments, many do 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.
Give the gift a Power Meter
Is your cyclist a data junkie? Then, this is the ideal gift for your favorite cyclist! 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. Stages Power meter is the lightest, smallest, most technologically advanced unit available today. Another option is the Pioneer Power Meter and is a bit more sophisticated. A third option to consider is a PowerTap Power Meter. If you aren’t sure which one would work best for your favorite cyclist, stop by the shop and we’ll help you figure it out.
Give the Gift of a Great Fitting Bike
Gift a Bike! Does your cyclist complain of hands falling asleep while riding? Or shoulder or neck pain after a long ride? A bike fit isn’t just for professional riders, they are for anyone who rides whether they are a beginner or advanced rider. A bike fit helps ensure riding comfort but it also impacts technique which is crucial to preventing overuse injuries and how an athlete rides. Consider the gift of giving your favorite cyclist a bike fit for Christmas. Not only can we help them with the fit, but we carry all the bike parts required to get the bike in the very best setup for their riding needs. Give us a call (303) 216-1616 or stop by the shop in Golden to schedule your bike fit.
Give the Gift of Adventure
Gift a fat bike demo! Fat bikes are crazy fun! They thrive in snow, sand, desert, bogs and mud as well as riding what is considered normal mountain biking. Book a fat bike demo for your favorite cyclist that will up the giggle factor to their normal winter riding program. Who can’t smile while riding a fat bike?
Give the Gift of Bike Parts
And last but not least, what is a cyclist dream gift? Bike parts! Visit Peak Cycles Bicycle Shop or BikeParts.com to see every deal happening during the holidays. Find killer deals on cycling apparel, bike parts, road and mountain bikes, and all the cycling accessories you could ever think about.
Your favorite cyclist has worked hard all year long training and riding. They deserve a great cycling gift! For other great gift ideas, check out our Gift Idea selection online. Your bound to find at least a few that catch your eye! Happy Holidays!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike fit, bike parts, cycling accessories, cycling apparel, fat bike, holiday gifts, Honey Stinger products, nutrition, Osmo nutrition, Pioneer Power Meter, PowerTap Power Meter, Scratch Labs, Stages Power Meters | Permalink
Posted by staffwriter8
November 9, 2017
At 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.
And motivation is important! After all, motivation is the foundation all athletic effort and accomplishment. Without your desire and determination to improve your sports performances, all of the other mental factors, confidence, intensity, focus, and emotions, are meaningless. To become the best athlete you can be, you must be motivated to do what it takes to maximize your ability and achieve your goals.
But now with the end of Daylight Savings time and riding conditions are less than ideal, what do you do? How do you maintain motivation to train through the rest of the year?
Have a goal. The goal can be big, small or in between but having something to shoot for between now and the New Year can inspire you to ride. Goals can be off the bike or on. Meaning, setting nutrition or weight goals can support your motivation to ride. Or, having a goal to ride a certain number of times a week can get you off the sofa and on to the bike. Pick a goal that inspires you and is manageable.
Fine tune your fitness. Use a heart rate monitor or power meter to benchmark your efforts. Sure, heart rate monitors and power meters have been around for a while now, but how effectively are you using them? Learning what what you need to know about the nuances, ranges, and data interpretation can make a difference in just getting a workout in versus targeting a specific workout in which you hit numbers and are motivated to get after it again the next day.
Make friends with the trainer. Nobody likes riding the trainer much less riding it for consecutive days in a row, but there are ways to overcome trainer woes to eliminate boredom and support your training. Try different approaches, times of day, and lengths of workouts to keep your trainer workouts fresh.
Dial it in! Your body and your bike – that is! Get a bike fit. We’ve heard about them, talked about them, but somehow, most of us don’t get one. And why not? They say the quickest way to get faster on the bike is with a bike fit. Sure, fit impacts comfort but it also impacts technique which is crucial to preventing overuse injuries and how you ride. Meaning it directly affects how much power you can efficiently deliver to the pedals. Dialing in your body and your bike parts will keep you motivated as you discover how the new changes positively affect your time on the bike.
Ultimately, motivation is not something that can be given to you. Rather, motivation must ultimately come from within. Just like the passion you have for cycling. Dig deep, find what inspires you to keep riding through the year end.
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike fit, bike parts, motivation, nutrition, trainer, winter training | Permalink
Posted by staffwriter8
July 20, 2017
Peak Cycles/Bikeparts.com enjoys the evening views off Lookout Mountain
Do you hear the call of the mountain bike trails? Maybe you’re a bike commuter or you mostly ride the road and are curious about riding some of the popular mountain bike trails on the Front Range.
Oftentimes, those making the transition from concrete to dirt experience a little trepidation in knowing what to expect and how to make the move with ease. However, with our tips, you’ll be shredding trails in no time!
First and foremost, you need to decide what mountain bike to ride. Our post, Which Mountain Bike Should You Buy, walks you through all the options available, the pros and cons of each and help dial that in for you. Granted, you’ll need a mountain bike but what size wheel, bike components, hard tail or full suspension, and all the bike parts associated with your mountain bike of choice is up to you. Obviously, we’re here to help you so stop in Peak Cycles Bicycle Shop to test ride some mountain bikes, as well as, get all of your questions answered.
Notably, after you have your bike – or get a rental bike – you’ll need to get the right cycling apparel. If you’re a road cyclist or a commuter, you can wear some of the same clothing. For instance, your helmet, jersey, and shorts will work. However, you may consider full finger gloves to protect your hands. Also, mountain bike shoes are helpful. Unlike road riding, when riding trails it isn’t uncommon to jump off the bike, walk or jog through a section, and then jump back on. Surprisingly, you may also want to swap out your road sunglasses for transition lenses. Mountain bike trails are exposed and also heavily covered with negation and trees making visibility different than when riding the road. Protecting your eyes is one thing but being able to see the trails and ride comfortably is another.
The next question is, where to ride? Trail difficulty ranges from easy to hard. The best part about harder trails is that if it seems to challenging to ride, you can walk that section. On the plus side, seeing challenging terrain gives you something to aim to achieve later. 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 – Difficult
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.
With all this in mind, it’s important to note that 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. So what are you waiting for? Answer the calling of the trails – ride them!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike parts, cycling accessories, full finger gloves, Helmet, jersey, mountain bike, nutrition, repair kit, shorts, tires | Permalink
Posted by staffwriter8
March 16, 2017
Team Rider at BikeParts.com / Peak Cycles Bicycle Shop
Planning and preparing for race season is part of a cyclist’s yearly ritual. Looking forward to focused training and racing is what keeps most coming back season after season. However, a common misconception is that all of an athlete’s time needs to be devoted to the bike when race preparation begins. Not true. Having the right pre season mindset can be a game changer for performance and satisfaction.
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 early season races – whether it be a targeted heart rate or power zone, a solid nutrition plan, or attacking certain areas on the race course.
Pre Race Bike Preparations – While you may have been training on your road bike or mountain bike, race conditions may require more from your bike. Before you head for the start line, you should conduct a bike maintenance and safety check. Know which bikes, bike parts, cycling accessories, and cycling apparel are appropriate for the trail or road route you will be racing. Remember, because it’s early season, the weather fluctuates, so consider variable weather conditions and the bike tools and bike parts you may require under different conditions. Preparation eliminates the frustration of experiencing a mechanical; so while bike maintenance may not always be fun, it’s worthwhile.
Establish Race Day Rituals – Most likely it’s been a while since your last race; so remembering what your routines and rituals that worked last season may be absent for this seasons first races. 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. Consider having a timer count down so you don’t loose track of time. This way, you won’t forget anything as you prepare for your start. Use each early season race 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. This is where having your race plan and goals specific to this event comes in handy.
Mid Race Mental Toughness – Generally at some point during the race, something is going to go wrong – or at least, not quite as ideal as expected. Either you suffer from a mechanical issue or your race day nutrition is off or you just feel the suffering from a hard effort. This is the time to dig deep and exercise mental toughness. As described in the post, Developing Mental Toughness: Are you Tough Enough?, “mental toughness is your ability to persevere in the face of challenges, to keep going even when things get hard, and to have an unrelenting commitment to your goals. When you develop your mental toughness, obstacles are only temporary and one bad performance doesn’t shake your belief in your ability.” Your “stick to it” attitude during early season races prepares you for the bigger challenges you will face later in the race year.
Post Race Evaluation – 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.
A winning mindset isn’t a set it and forget it type of thing. Consistency and flexibility are crucial elements in the ongoing approach to your races as the season unfolds. Be consistent in your preparations yet build upon what you have learned to fire up the engine and get out there and race better with each race!
2 Comments | Peak Cycles Bicycle Shop | Tagged: bike maintenance, bike parts, bike tools, cycling accessories, cycling apparel, early season training, hydration, nutrition, race preparations | Permalink
Posted by staffwriter8
December 8, 2016
Stocking Stuffers at BikeParts.com
Most of us want to give holiday gifts that have value. Not just cute little trinkets but items that really make a difference.
Unfortunately, oftentimes holiday stocking stuffers fall into the camp of cute but not really useful. But, at Peak Cycles Bicycle Shop, we’ve compiled a list of inexpensive bike parts to make your stocking stuffers useful, as well as, coveted gifts.
Consider this – have you ever thought that what a cyclist keeps in their back pocket of their jersey or their saddle bag as a necessary item of safety? Cyclist riding road bikes and mountain bikes often find themselves in isolated locations. With that being said, it’s important to be as self reliant as possible. Our list of stocking stuffers will bring a grin to their face and also keep them safe!
- Tubes: This is one gift you absolutely positively will get used. Make sure you get the right size of tube. If you aren’t sure, stop in the Peaks Cycling Store and ask one of our friendly staff to help you. Or, visit us online at bikeparts.com
- Bottles: Every cyclist has a ton of bottles, but that’s not the same as having good bottles. Buy a good bottle and stuff it with other goodies.
- Warmers: We’re talking about head warmers, ear warmers, arm warmers, leg warmers, and shoe covers – all the necessities to keep your favorite cyclist warm and comfortable out on those chilly winter rides. They nice thing about these is that they fit nicely in a holiday stocking in as much as they do a cycling jersey!
- Nutrition: Think energy bars, gels, and chews. Instead of chocolate, fill the stocking (or water bottle) with nutrition, bars, gels, and drinks that your cyclist can use on the bike.
- Lube: Every cyclist goes through it and we’ve got tons of it.
- Bicycle tools: These are much needed for on the fly bike repairs and maintenance. Key items to include are a patch kit, tire levers, pump, and a multi tool.
Spend your holiday money wisely! Invest in bike parts and cycling accessories that delights your favorite cyclist and also keeps them safe and sound. Doing this pretty much guarantees that you’ll make Santa’s nice list for next year!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: arm warmers, bicycle tools, bike parts, bottle, head warmer, jersey, lube, mountain bikes, nutrition, road bikes, saddle bag, shoe covers, stocking stuffers, tube | Permalink
Posted by staffwriter8
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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Posted by staffwriter8
June 30, 2016
From 1776 until the present day, July 4th has been celebrated as the birth of American independence, with typical festivities ranging from fireworks, parades and concerts to more casual family gatherings and barbecues.
While many American’s hang an American flag from their home, car, or work building, why not celebrate the 4th from your two wheels? You can decorate your bike with bike bells, streamers, and the like; but why note take it a step further and include your bike riding in your holiday festivities? Here’s how!
Celebrate the 4th with a new ride!
Colorado has some of the greatest road bike rides and mountain bike trails in the country. Knowing where and when to ride is half of the trick to enjoyable riding in Colorado. For ride ideas, check out the post, 20 Colorado Front Range Bucket List Rides. If that doesn’t inspire you, maybe this post will: Colorado Summer Vacations: Travelers Guide To Golden, Colorado Mountain Biking.
Celebrate the 4th in style – get some new threads!
This year, the introduction of POC Sports’ 2016 line of cycling gear turned some heads in the biking community. New designs and innovations make the gear an attractive choice for cycling accessories and can even make you a better rider. Aside from the sleek style, the integration of new technology and compatibility adds a new-age touch to POC’s elegant design. For example, separate components of the new 2016 line are designed to work together to make a more enjoyable and hassle-free cycling experience. At Peak Cycles, we have just received all this POC gear and more. Ride in style this 4th with some new cycling apparel.
Celebrate the 4th with the Pro’s!
July marks our favorite bike race – the Tour de France. Pick your favorite routes, cheer for your favorite pro cyclist and stay abreast of what’s going on right from the start with the Tour de France Guide.
Celebrate the 4th by drinking up!
While you might think of the 4th of July as an opportunity to consume adult beverages, we’re actually talking about water and other nutritional products. It’s hot out there folks -hydration and proper fueling for riding is important! 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. Some of our favorite nutritional products for summer are: Oslo nutrition , Scratch Labs, and Honey Stinger products. Stock up now and be ready to roll all month long.
Celebrate the 4th by bike commuting!
Commute to parades and 4th of July outings by bicycle. 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! Remember to plan a safe route, make sure your bikes are well maintained, and get out there and have some fun!
As a reminder this 4th of July, 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 – even if you don’t celebrate the 4th. Stop by our Peak Cycles Bicycle Shop in Golden, Colorado to pick up your 4th of July cycling accessories or visit us online at BikeParts.com. Happy 4th of July friends!
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Posted by staffwriter8
June 23, 2016
At the end of a strenuous training ride or race, cyclist quickly reach for their recovery drink with the intention of refueling their body to prepare for the next round of hard cycling efforts. But what exactly is the goal of “recovery”? What are the best ways to recover in the training cycle? And, is there a way to accelerate recovery? Here’s a hint: recovery is not just drinking a carb loaded fluid after a hard effort.
Think of it this way, according to Rowe and King, “all effective training plans are structured and involve carefully placed recovery phases. A recovery phase can be a single day in the middle of a training block, or up to a week to really recovery and peak before a specific event. However, a common mistake made by cyclists is to repeat the same training, week after week, all season or all year round. It is the progression and overload, paired with recovery that leads to improvement. Without allowing yourself to recover, you will stop making progress, increase the risk of injury and illness, run the risk of overtraining.”
Here’s what’s happening when you train – you stress your body and break down your muscles. According to Joe Friel, endurance coach and author, “recovery days come in two forms: days of complete rest (“passive” recovery) and days with light exercise (“active” recovery). Passive recovery is generally best for novices. If they take the day off from exercise the day after a workout they will improve greatly. For the pure novice any form of training may very well be too stressful. As fitness improves, the recovery days are better spent doing some very light exercise. For the novice this could be light cross training in a sport such as swimming or cycling. Novice runners should never run on a recovery day. It’s simply too stressful even for somewhat advanced novices. The advanced, experienced athlete is best advised to train lightly on a recovery day as this maintains some of the most basic gains made in previous, harder sessions, especially economy of movement and aerobic endurance. Given the advanced athlete’s high level of fitness, such a light training session is not stressful. But it must be easy. Making these sessions too hard is the most common mistake in training at this level. Regardless of one’s level of experience or fitness, the harder the hard workouts, the easier one’s recovery days should be.”
Is there a way to accelerate recovery? Whether recovering from a hard training effort or as part of your training cycle, there are quite a few actions you can take to facilitate quicker adaptations beginning with your ride style. At the completion of your ride, be mindful to cool down appropriately. Spin your legs out and get your heart rate down. Immediately following your ride, Carrie McCusker, an endurance coach, recommends to “restore fluid and electrolyte balance, to replenish muscle and liver glycogen stores, and to stimulate protein synthesis. You can accomplish this by consuming carbohydrates, protein and fluids within thirty to sixty minutes of finishing your workout. Based on research data, athletes are encouraged to utilize this “glycogen window” to restore the muscles. It is particularly important for glycogen-depleting workouts, those that are longer than two hours or those with high intensity efforts, or if the day involves two or three workouts.”
Included in the recovery process is ongoing proper nutrition, sleep, rolling or massage, stretching, compression, and low intensity activity. Compression gear has risen to new heights in recent years. Medical compression stockings have been used to treat poor blood flow for many years. Recently, the technology has been made available to cyclist of all levels. While the many claim it is difficult to prove that an immediate performance gain from wearing compression garments, many do 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.
There are lots of resources online for you to learn about recovery best-practices and get the fuel and equipment you need for adequate recovery. Bikeparts.com has lots of different types of nutritional supplements all in one place as well as bikes, bike parts, cycling accessories, and cycling apparel that can help you with your recovery training. And if you just want to talk to an expert, stop into Peak Cycles Bicycle Shop in Golden, Colorado to talk to one of our competitive cyclists. Have fun with your summer training!
2 Comments | Peak Cycles Bicycle Shop | Tagged: active recovery, bike parts, BikeParts.com, compression gear, cycling accessories, cycling apparel, nutrition, nutritional supplements, passive recovery, recovery, recovery drink, training cycle | Permalink
Posted by staffwriter8
June 2, 2016
Avoid Muscle Cramps! PhysioPhyx LPR available at BikeParts.com
June is finally here! Welcoming the summer months also means riding in hotter temperatures. As the weather improves, it makes it easier to increase your mileage and saddle time. Yet, to the unprepared cyclist, riding longer in hotter weather can be counterproductive to training.
Over enthusiastic riders may take on too much, suffer from improper fueling, and maybe even fatigue from not having a properly fit bike or the ideal bike parts for the ride planned. The best approach is to ease into the summer riding months and aim to balance nutrition, hydration, recovery along with the increased mileage and intensity.
Not sure how to do it? Well, at Peak Cycles Bicycle Shop, we’ve got you covered. Read our favorite posts to optimize recovery, avoid heat stress and unnecessary fatigue, and actually train effectively in the warmer temps.
There are lots of resources online for you to learn about recovery best-practices and get the fuel and equipment you need for adequate recovery. Bikeparts.com has lots of different types of nutritional supplements all in one place as well as bikes, bike parts, cycling accessories, and cycling apparel that can help you with your recovery training. And if you just want to talk to an expert, stop into Peak Cycles in Golden, CO to talk to one of our competitive cyclists. Have fun with your summer training!
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Posted by staffwriter8
April 7, 2016
Joshua Murdock (Peak Cycles/bikeparts.com team cyclist) climbing Old Three Mile Highway in Linnville, North Carolina.
When spring comes around every year, the temptation for many cyclists is to jump into race training with all the intensity, determination, and vigor they can muster. While these are positive mentalities to have, its important that competitive bicyclists not let their excitement for spring training cause them to overwork themselves. One of the key stages of training where this takes places is cycling recovery.
While it may not always seem like it, a recovery ride is just as important to a cyclist’s race training as a workout. Together, recovery and workouts are the ‘yin and yang’ that balances a riders preparation and optimizes performance. Three key areas of recovery to pay attention to include post-workout recovery, post-race recovery, and balanced nutrition.
Post-Workout Recovery
One of the easiest ways to undermine training is to ride too hard during a recovery ride. The article, “7 Ways to Nail Your Recovery Rides” from Bicycling Magazine explains this well –
When you train hard you do damage—that’s part of the plan. Your workout breaks down your muscle, empties out your fuel stores, and generally taxes your metabolism above and beyond its status quo. When you recover, your body repairs the damage so you can come back stronger and ready for more. If you skip the recovery part, you’re cheating yourself out of the maximum return on your hard work.
Even though it seems counter intuitive, recovery rides should feel easy! Here are some ways to ensure that you are getting a proper recovery:
- Ride by yourself. You won’t be tempted to keep up with anyone else.
- Pull out the beater bike. If you have an older bike, you can spin easy and not be tempted to go faster.
- Get casual. Wear cloths that will make you feel like you’re just out for a cycling stroll
- Use a bike computer. Let your gadgets tell you if you are going too fast
Post-Race Recovery
Races are often the hardest workout cyclists will do. They redline for longer periods of time than their training workouts and expend more energy. As a result, the mind sends signals to the body that aren’t always what the body needs – such as exclusively eating junk food and sitting on the sofa for the rest of the day. The article, “Maximize Your Post Race Recovery“ from Training Peaks offers some ways that you can recover more quickly from a race:
- Right after the race, eat simple carbohydrates. Go for that orange slice, banana, and slice of pizza offered at the race.
- Supplement your post-race pizza and beer with other nutritional and caloric dense foods. Getting some protein will help your muscles recover (high protein intake is not good post-race, however) and caloric-dense foods restore glycogen levels in your liver and muscles.
- Stay away from really fatty foods and foods that are high in protein.
- Hydrate, hydrate, hydrate!
- Get your feet up after the race. Yes, we’re giving you permission to chill and get off of your feet. This is best if done right after you are off the bike.
- Take a walk later that day. Getting up on your feet and moving around a while after the race helps speed the recovery process.
There are lots of resources online for you to learn about recovery best-practices and get the fuel and equipment you need for adequate recovery. bikeparts.com has lots of different types of nutritional supplements all in one place as well as bikes, bike parts, cycling accessories, and cycling apparel that can help you with your recovery training. And if you just want to talk to an expert, stop into Peak Cycles in Golden, CO to talk to one of our competitive cyclists. Have fun with your Spring Training!
1 Comment | Peak Cycles Bicycle Shop | Tagged: bike computer, bike parts, bikes, cycling accessories, cycling apparel, cycling nutrition, Cycling recovery, cycling training, early season training, nutrition, nutritional supplements, peak cycles, post-race recovery, post-workout recovery, spring training | Permalink
Posted by staffwriter8
January 7, 2016
It’s tough being a bike rider from January through late March. The holidays are over, the winter weather is in full swing and the idea of 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. Sometimes lack of motivation rears its ugly head during these challenging times despite our best efforts to press on. Yet many cyclists, both competitive and recreational, have committed to New Year resolutions but are battling regular demons whether that is general fatigue, lack of time, seasonal illness or just plain boredom. What can a cyclist do?
Granted, the amount of downtime you can afford to take in winter depends on your goals for the coming year. If you have a century ride, a bike trip, or a hard race scheduled for June or July, you can probably get away with a layoff. On the other hand, if an athlete wants to maintain fitness over the winter it it’s important to you get your motivation in gear now to make these gains and keep your cycling training on track. Here’s how.
Define your goals. What do you want to accomplish in 2016? 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. The trick is to really dial those goals in. As in, a goal to consistently hitting heart rate zones or power zones for specific workout. Use cycling accessories that are available to you – as in power meters and /or heart rate monitors to provide objective feedback. Our post, The Best Training Aids to Launch into Spring Cycling, dives into the benefits of training with power. You may also want to check out our post, Heart Rate Training – What You Need to Know for our staff picks at Peak Cycles Bike Shop. Based on your goals, you can then get an action plan together by defining your training objectives.
Define your training objectives. Now that you have your sights set for some events in 2016, it’s time to take inventory of your abilities to meet your goals for these events. What are your strengths? What are your weaknesses? For every area of improvement, decide what activity is needed to improve that. If you have poor bike handling skills, then schedule time each week for bike drills. If your core is week, schedule time for yoga or strength training. And, if you are like most cyclist, you could use a little stretching. Make time for stretching to improve your flexibility.
Define your approach. Get a game plan together of how you plan to train and race. Again, taking stock of last year’s performances, where can you improve? Some cyclist focus exclusively on race day performance and evaluate results on a single day. However, take a look at how the days leading up to your event impacted the result. How was you bike nutrition? How was your sleep? Did you have a race strategy in place? Were you familiar with the logistics of the event, as well as, the course profile itself? All of these factors impact day of results. Take time now to review and plan ahead. Experiment with new ideas, products, and approaches. As in, maybe try a new on bike nutrition product. Experiment with different bike parts and bike components. Consider designing and refining a pre-event routine, like a race day ritual. This thoughtful process brings a fresh approach to 2016 and keeps you motivated through the winter months.
Ultimately, motivation for keeping your resolutions is not something that can be given to you. Rather, motivation must ultimately come from within. Just like the passion you have for cycling. Dig deep, find what inspires you, connect with that and pedal your way to a successful 2016 cycling season. Happy New Year friends!
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: bike components, bike parts, cycling accessories, cycling motivation, cycling resolutions, heart rate monitors, heart rate training, new year resolutions, nutrition, power meters, strength training, yoga for cyclist | Permalink
Posted by staffwriter8
September 17, 2015
Did you hear that? That was a cowbell ringing! Because somewhere in the world, there’s a cyclocross race going on! As customary to the cyclocross culture, there’s lively banter, cheering, cowbell ringing, and festivities accompanying a cyclocross race. As many who participate in either cyclocross racing, heckling (or both) know, the cyclocross culture is rich with enthusiasm. It’s a crazy fun cycling discipline inspiring cyclist to an all-out mad dash through the dirt, pavement, grass, mud, sand, snow and/or ice that will leaves athletes sucking wind, barely able to see straight…and desperately seeking fluids!
Traditionally, drinking fluids during a cyclocross race was an unheard of activity. This was partially due to mounting/ dismounting the bike to jump over obstacles as well as shouldering the bike for run ups; however, this was also related to the UCI rules and regulations for professional athletes. However, just recently, the UCI has clarified their stand.
“Riders may carry fluids on their bicycles and install bottles on their spare bicycles in the pit area. Hands-free water carrying systems such as backpacks are permitted, and riders may also carry water bottles in their jersey pockets. However, it is forbidden to receive a bottle from anybody along the course. Extra fluids can only be obtained during the race when a rider takes a spare bicycle, already equipped with a bottle, from the pit area.”
So yes, that means you can drink during cyclocross races. While you might think of it an an opportunity to consume adult beverages, we’re actually talking about water and other nutritional products. Because racers can now drink while racing cyclocross, what are the best options: bottles or a hydration pack? Your choice may come down to individual preference but there are several factors to consider. Weather conditions play a factor as well as course considerations. If the course is slick with mud and minimal safe passing zones, then bottles may be undesirable. The same applies for tricky descents in which a bump tosses the bottle right out of its cage. Then again, if the course dictates multiple run ups requiring shoulder mounts, then having a backpack may be limiting. At a minimum, it’s important to have water bottles and containers available pre-race that can be tossed aside before the start. Equally important is having bottles and nutritional support available immediately post race for adequate refueling and recovery.
Regardless of how you take in your fluids, hydration is important. At Peak Cycles Bicycle Shop, we’re all about supporting good cycling habits – whether that is proper hydration, having a bike that fits, access to the right bike parts, or availability to the best cycling accessories for you. Whether you are a newbie or a veteran, cyclocross has something to offer everybody and so do we. Check out our cyclocross bikes online at bikeparts.com.
Wait! Did you hear that? There’s that cowbell again!
2 Comments | Peak Cycles Bicycle Shop | Tagged: bike parts, bottles, cycling accessories, cyclocross, cyclocross bikes, cyclocross racing, hydration packs, nutrition, water bottle cage, water bottles | Permalink
Posted by staffwriter8
July 23, 2015
Racing at Peak Cycles / BikeParts.com
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 self sabotaging thoughts and behavior is well within your scope of control. Being mindful of your pre- event thoughts allows you to fully maximize your training efforts while reaching your race day or event goals. Granted, pretty much everyone that enters an event suffers from nerves of some sort. However, the post, 5 Simple Strategies for Overcoming Race Day Nerves, guides us through easy ways to shift the perspective of nervousness to be an enabler of positive sports performance. And there are other ideas for managing self defeating behaviors too.
Develop race day strategies that work for you. Preparing mentally, physically, and being bike ready will instill confidence leading up to the event. When your mind drifts to negative self talk, re- direct it to the strategies you’ve set for yourself. As an example, develop personal race day rituals. Crafting a pre-event routine is an important part of building a successful race experience. Consider having a checklist of race day activities to 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 be forgetting anything as you prepare for your start. You will show up on the line having confidence in your bike, your bike parts, and nutrition so that you can solely focus on the event ahead of you and not what other cyclist are doing or riding.
A little preparation can aid in reducing anxiety too! Know the course and the conditions. Check the weather ahead of time. Do a mental dress rehearsal of the event using this information. Visualization offers you the chance to “try things on” in a way so that you get more comfortable at adapting to the random things that occur during events.
Ultimately, the more at ease you are going into an event allows you to be more relaxed and focused on the start line Limit any self sabotage you have by preparing in advance. You’ll enjoy your event and it will also pave the way for a longer and enjoyable cycling career.
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Posted by staffwriter8
April 9, 2015
As the temperature gets warmer, the days grow longer, and the weather improves, cyclists everywhere are beckoned to ride their bikes. While some may have trained through the winter months, many have not. And the alluring call of gorgeous spring days lures many unprepared cyclist to ride too hard, too fast which can lead to injuries or a set back in the 2015 cycling season.
Whether you are planning to ride a century, multi-day rides, race or aspire to longer or more frequent rides in 2015, monitoring your early season training sets the stage for a successful year ahead.
Key points to keep in mind include training intensity, duration, and frequency. There are coaches and coaching plans to assist with specific and customized training. Or, you can create your own training program.
Regardless of your approach, for precise bio feedback to align your training plan, you’ll need to use cycling accessories available to you – as in power meters and /or heart rate monitors. Early season training lends itself to “false” feedback. Meaning, because you may be fresh, your perceived effort on the bike may be low causing you to push too hard, too soon, and then training suffers later due to increased recovery time or even injury. By monitoring your efforts with specific data, you objectively know when you are pushing beyond your targeted indictors, as well as, when you aren’t pushing hard enough. This allows your body to adjust to increased training load over time and in a manner that meets your 2015 cycling season goals.
Our post, The Best Training Aids to Launch into Spring Cycling, dives into the benefits of training with power. You may also want to check out our post, Heart Rate Training – What You Need to Know for our staff picks at Peak Cycles Bike Shop. You can also learn steps in discovering your “threshold” heart rate range, setting up heart rate training zones, and identifying the daily variables that affect heart rate.
An often overlooked, yet incredibly powerful tool for improved cycling is a bike fit. If you haven’t ridden much through the winter, now is the best time for a bike fit. Why? Because your body is unaccustomed to the riding position. You have an opportunity to optimize your position and make needed upgrades to your road bike or mountain bike. Think of it this way – leg strength, endurance, and fitness are at the heart of cycling speed, but without a proper bike fit, you are sabotaging your training efforts. In a sport based on such a highly repetitive action, like pedaling, the first line of defense against injury is a proper bike fit. And, a bike fit goes beyond just setting saddle height and bar reach. To get the most enjoyment and reward from your training programs it’s critical to dial in the fit and confirm you have the right bike parts for optimal performance.
There are countless more ways training tools can aid in your spring cycling training. We’ve mentioned power training and heart rate training, but also consider the importance of nutrition and recovery. The main goal of them all is to assist you in dialing in your training to optimize your performance as it relates to your goals and objectives.
Do you need help figuring out which one is best for you? Visit us at Peak Cycles Bicycle Shop in Golden, Colorado or ask us on Twitter.
Leave a Comment » | Peak Cycles Bicycle Shop | Tagged: 2015 cycling season, bike fit, bike parts, cycling accessories, heart rate monitors, nutrition, power meters, recovery, training with power | Permalink
Posted by staffwriter8
April 2, 2015
The main idea behind using cycling training tools is to dial in your training to optimize your performance as it relates to your goals and objectives. Easy enough, right? Yet, the market is saturated with countless training aids including trainers, cycling software, DVD’s, CompuTrainers, nutrition, supplements, compression, and the list goes on. Which ones do you need? Which ones will deliver the biggest bang for the buck? While each cyclist has their personal preference, following are the top 3 training aids we find most helpful.
Power
Why train with power? It’s all about “balancing how much work you do with your body’s response.” It’s the best way to measure work and intensity, as in, Power (watts) = Torque (how hard you pedal) x Cadence (how fast you pedal). “Doing too much work means injury and overtraining risk. Too little means you’re not getting the maximum benefits you want. When power is measured your training becomes that much more effective.” At Peak Cycles Bicycle Shop, we’ve found the benefits of training with power include
•Establishing your baseline fitness
•Accurately measuring even the smallest fitness gains
•Quantifying intensity, duration and frequency – instead of guessing
•Prevention of overtraining
•Accurately measuring energy use for nutrition planning
•Proper pacing for time trials
Sounds great! And it is! In the recent past, training with power was outside of the price range for most cyclist. However, times have changed and power meters are much more affordable. 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.
Heart Rate Training
Heart rate training has been viewed in many ways over the years, from very precise to not so precise. Now, a growing number of coaches and exercise physiologists support the use of heart rates as an important part of biological feedback, as heart rates are a direct reflection of what is happening internally. The post, The Variables and Trends of Heart Rate Training, walks you through the steps of learning your “threshold” heart rate range, setting up heart rate training zones, and identifying the daily variables that affect heart rate. A heart rate monitor 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.
Nutrition
Many cyclist have different preferences as to how they prefer to get their fuel – whether that is in nutrition bars, gels, and liquids. The main thing about nutrition is that regardless of how you get your calories in on the bike is one thing, but making sure you actually do it – is critical! No one wishes for a bonk! Read up on some recent posts we’ve shared on nutrition to see which options are best for you.
Last but not least, do you need help figuring out which training aid is best for you? We’re happy to help! Visit us at Peak Cycles Bicycle Shop in Golden, Colorado or ask us on Twitter.
15 Comments | Peak Cycles Bicycle Shop | Tagged: cycling dvd, heart rate monitor, heart rate training, nutrition, Pioneer Power Meter, power training, PowerTap Power Meter, spring cycling, Stages Power Meters, trainers, training aids | Permalink
Posted by staffwriter8
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