Tuesday 30 March 2010
The Man who Cycled the Americas
The Man Who Cycled the Americas is a new protagonist. Mark Beaumont is an abler and saner beast to complete this gargantuan American Cordillera mission, having previously broken the record for pedalling around the world.
This Scot has tasked his Herculean body with the journey of cycling and climbing across the Alaskan Ranges, the Rockies and the Andes. All he has for company is a self-operated camera and 40kg of kit. Indeed, that does not include an electrified bear fence like poor Ed supplied himself with. If Mark is Bear Grylls, Ed Wardle was Ray Mears’ slightly weedier brother.
Indeed, the dangers that Mark faces become all too apparent in this episode as he instantly battles an Alaskan snow storm atop the highest peak in America. “That was one of the scariest experiences of my life” he tells the camera. These blizzards, however, are nothing in comparison to OAP American driven bus-like RVs he must face later as Alaska becomes Canada, and then the American border beckons.
Mark is a likable figure in front of the camera, and the reel reveals the true ups and downs an extreme traveller must experience. Stunning scenery shots quickly turn to encounters with bears as he cycles through Canada. We genuinely feel sympathy for the cyclist as he battles the more serious hurdles of severe dehydration, and starvation. You just find yourself thinking, ‘Why the hell are you doing this?’ You then begin to get an insight into his motivation when he’s trundling along in beautiful Alpine passes with only his shadow for company.
Moreover, this journey is not all about him. We see (some charming, some bizarre) encounters with the few people he meets along the way, hearing about their own trials and lives whilst witnessing the inevitable run-ins with semi-insane guitar-wielding lumberjacks. Only five minutes into this first instalment Mark must sample his first taste of the isolated American/Canadian inhabitants as he receives a barrage of prayer at a burger restaurant. Judging by his facial expression – this trauma seems to overshadow the bears and the blizzards.
Sunday 28 March 2010
Top tips on preparing the hike the Missouri Katy Trail
Certain weather factors can give the multi-day distance riders injury or health problems during the Katy's mid-summer riding season. Knowing how to deal with the following ones helps ensure the successful completion of rides between its endpoints of Clinton and St Charles, Missouri.
Heat. During the hot-weather months of July and August, dehydration and heat exhaustion can take a distance rider down fairly fast anywhere along this flat and fairly shaded rail-to-trail. Yet, because many riders use this trail during the main summertime riding season, one of them could help a downed rider fairly soon. To be safe, however, most riders will carry plenty of water (to be refilled at the trailheads or other near-the-trail local sources), and will rest often under midday hot-weather conditions.
Also, it is not uncommon for riders to carry extra water to pour over their heads and bodies if overheated. Otherwise, they will do the same thing with the running water at 16 of the 26 trailheads that all average about 10-miles apart. Although these trailheads are open year-round, their running water is not. It is turned on only during the months of April through October.
Thus, the following trailheads do not have running water year-round: Clifton City, Tebbetts, Mokane, Portland, McKittrick, Treloar, Augusta, Matson, Weldon Spring, and Greens Bottom. These so-called dry places are shown on the interactive map at the website below. Several are located between Jefferson City and Marthasville on the trail's eastern side.
Still, cool water can be obtained from other places near these dry trailheads or near the trail itself when they are open. For example, water is available at the following places.
Clifton City (bike shop, automobile-repair garage)
Tebbetts (daytime convenience stop, weekend bar-grill)
Mokane (daytime market)
Steedman (general store, currently closed for remodeling)
Portland (bar-grill, park-side campground)
Bluffton (bed & breakfast, park-side campground)
Rhineland (large cafe)
McKittrick/Hermann (large convenience stop)
Treloar (bar-grill)
Peers (daytime country store)
Augusta (winery, cafe)
Matson (nearby winery)
Defiance (bike shop, 2 bar-grills)
Tebbetts also has a park-side hostel for trail users. This hostel has a key kept outside, running water, restrooms, showers, refrigerator, and air-conditioning for anytime rest stops in season. Additionally, the patronizing of these and other local air-conditioned shops and stores helps riders stay cool during the mid-summer heat.
Note: heat stroke, which is the imminent-death level of heat exhaustion, must be treated medically in an emergency room to be contained.
Sun. On the interspersed sunny sections of the entire trail (between the longer sections that are treed and shaded), riders will protect their eyes and skin with sunglasses, helmet visors, protective clothing/gloves, and sun lotions.
Dust. During extremely dry periods that do not happen often, breathing-in too much trail dust can damage a rider's health. Dust will also clog bike gears and chains in time. Installing bike fenders with/dust-flaps combined with consistent riding on the trail's smooth worn-down bike tracks reduces these effects considerably for the trailing riders in groups. Inexpensive face masks or bandanas will also reduce these effects.
Wind. Strong crosswinds can dry a rider's mouth rapidly in addition to causing precarious tipsy riding conditions. Under this adverse condition, experienced riders will breathe carefully through their noses as much as possible, and will rinse their mouths with water as needed without drinking too much of it. Strong headwinds can cause the same thing. On the Katy, the prevailing winds come from the southwest. Thus, full-distance riders often will ride from the west end to the east end (from Clinton to St Charles) to keep the breeze or wind at their backs most of the time.
Fair weather. Weather-wise in season, this trail is dependably easy and fun to ride most of the time with adequate preparation.
To learn more about how to ride this trail, see the following site.
Katy Trail Missouri - http://www.bikekatytrail.com.
Article Source: http://EzineArticles.com/?expert=J_Delms
Saturday 27 March 2010
Top 5 Bicycling routes in Switzerland Europe
When you consider a bicycle tour destination in Europe, Switzerland most likely does not come top of mind. Yet you may be amazed to learn the Swiss are great cyclists. The country is crossed by a network of 8,300 km (5,157 miles) of bicycle paths on 9 national and 55 regional routes. Does it not have mountains? Well yes, but there are also valleys where many of the bicycle paths are located.
The top 5 routes for cycling in Switzerland:
Rhone Route - this is the most popular of the Swiss cycling routes. Starting in Geneva with a combination of bicycle paths and dedicated lanes along the roads you cycle along the north shore of Lake Geneva (Lac Leman). Along the way you pass through Lausanne and the Olympic Museum and numerous vineyards before reaching Montreux.
Montreux is home to the lakeside Castle de Chillon, the number one historical attraction in Switzerland. Take the excellent tour (in English) and find out why Lord Bryon and others found it so fascinating. The bicycle path continues the banks of the Rhone River passing the International Cycling Association velodrome and wine center of Sion before ending in Andermatt. This route is gently rolling and can be handled by any level of cyclist.
Rhine Route - this route starts near Andermatt and heads over to the Austrian border before turning north to the Bodensee (Lake Constance) and Basel. You may decide to continue along the Rhine through Germany and the Netherlands if you wish. The Swiss cycling is over gently rolling terrain.
Lakes Route - if you are looking for a hilly and scenic Swiss cycling experience across the entire country this is the route for you. Starting in Montreux on the shores of Lake Geneva (Lac Leman) you have a very steep climb at first taking you into the cheese making town of Guyere. The route continues over hilly terrain passing through scenic Lucerne.
Mittelland Route - This route also starts on the shores of Lake Geneva and heads across northern Switzerland and along the shores of Lake Neuchatel, the watch making town of Biel and eastward into the Zurich area and finally Lake Constance. A few hills at the start although most of the route would be considered gently rolling terrain.
Bodensee (Lake Constance) Route - offers an easy cycling experience around the lake with the benefit of visiting three countries - Switzerland, Austria and Germany.
The best time bicycle tour in Europe including Switzerland is in late May, June or September. Avoid the heat and crowds you will find in the summer. Any of these Swiss cycling adventures will provide you with a great 2 - 3 week vacation.
And every year Tom Oxby visits Europe on bicycle touring and hiking trips. He has found that proper planning is essential to get the most from your trip. For more fascinating information about bicycle touring in Europe and the regions of France visit his website at Easy Bicycle Touring
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Friday 26 March 2010
The pros and cons of Bicycling in the city
With changing global circumstances such as increasing fuel costs, traffic and high fees for parking, there has been a change in how people get around, whether to work or appointments or even to grocery stores. One of the means of transport that has gained support is cycling. In many major cities and surrounding areas the push for cycling lanes and laws to protect bikers has grown in popularity and more and more people have taken to the streets with two wheels instead of four. There are however both pros and cons which all cyclists and drivers should consider.
Pros: Cycling is one of the best means of transit. Not only is it better for the environment, healthier for the rider and less costly than driving. Most buses are outfitted with bike racks and other modes of transportation such as subways generally allow a few bikes per car for those people commuting from longer distances. Cyclists are also seeing cities changing to accommodate their needs. Bike lanes and streets which are bike friendly are beginning to be a part of the city. As much as biking instead of driving is good for the environment it is even better for your health as it is recommended to get 20-30 minutes of exercise per day. One of the biggest benefits of cycling is the lower costs associated with it. Commuting to work saves money as you are not stuck in traffic burning fuel and also not paying high rates for parking.
Cons: In West Coast cities and those with milder temperatures, cycling is a year-round activity enjoyed by many, especially the hardy who bike in the winter months. Biking in the city can be a dangerous activity. Inadequate laws can be problematic to cyclists. Currently, other than owning a bike little else is required by law to outfit cyclists. Most states and provinces do not require helmets, reflective clothing and the knowledge of signals. Cars and other vehicles also do not require knowledge of bike signals either which can be confusing and dangerous for cyclists. Many people who ride bikes are very courteous and respect the rules of the road, especially in a city setting which can be very dangerous at rush hour. There are occasionally cyclists who disrespect the rules by taking non-cycling routes which can be deadly as narrow roads, dark conditions and lack of safety equipment can lead to accidents.
Cycling is a great activity. It is healthy, environmentally friendly, cost efficient and a great way to travel. As long as cyclists follow the rules of the road and are properly outfit in safety equipment such as reflective gear, both clothing and on the bike, and a helmet, cycling is a great way to enjoy the outdoors and make a difference in the world.
I enjoy writing on a variety of subjects, my current interest is inversion tables for reducing back pain. I'm also building a home office and currently researching file storage cabinets amongst other office furniture. My current favourites are the HON file cabinets which match my current office layout. I also enjoy cycling (during the nicer months of the year) and try to go for a bike ride once a day.
Article Source: http://EzineArticles.com/?expert=Rudi_Kiya
Thursday 25 March 2010
Top great Bicycle tours where? Cape Cod
Some people are born adventurous, and others are grabbed by the need for excitement every once in a while. Whatever the reason, taking an action packed adventure vacation, can rejuvenate even the most tense, worked out body.
Among the most popular destinations on the bicycle tour enthusiasts list, is the land that "winds around to face itself," Cape Cod. The city, lying across the Cape Cod Canal, forms part of the state of Massachusetts, and comes complete with its romantic New England charm. The real attraction for the cyclist on tour, are the vast tracts of natural land preserves that offer seclusion, and the beauty of the pine trees, marshes, and vineyards of the region. In fact, the area is so free of human intervention that during certain seasons, people can cycle for miles without meeting a single soul.
The entire landscape of Cape Cod is full cycling and walking trails that are visited mainly in the summers. One favorite among them is the Cape Cod National Seashore that was established in the 1961. Unlike the crowded beaches of the South that offer little peace and quite, usually the only company cyclists have on the Seashore, are the lighthouses and the lashing waves that they watch over. Cape Cod was one of the first sites in the United States, to witness human settlement with establishments, dating as far back as the seventeenth century. For riders in the mood for a trip down the nation?s past, there are the various Historic Districts and Route 6A, better known as the Old King?s Highway.
However, the best-loved cycling trail in the Cape is the Cape Cod Rail Trail, which was created in 1978 as a tourist feature. The rails stopped running in the Cape, soon after the two bridges that connect the region to mainland of Massachusetts were built. Their paths are now used as the most scenic cycling trails that run through salt marshes, cranberry bogs, and the Nickerson State Park. The locality is generally flat mild, and so the trail serves as a great experience for professional, as well as novice cyclists.
Bicycle Tours provides detailed information on Bicycle Tours, Italy Bicycle Tours, Colorado Bicycle Tours, New Zealand Bicycle Tours and more. Bicycle Tours is affiliated with Bicycle Shops.
Article Source: http://EzineArticles.com/?expert=Steve_Valentino
Wednesday 24 March 2010
2 important methods of avoiding flat tyres when bicycling
Background.
Flat tires, especially the blowouts, can ruin long bike rides. A few years back while doing a 300-mile road trip, I had five flat tires, everything from a slow leak to a major blowout. In fact, the fifth one happened while I was seeking help in a small town for the blowout. There, I sat on a park bench waiting for a store to open so I could fix or replace my two flats. How did that situation happen? As a new rider then, two reasons come to mind.
I failed to avoid certain hazardous road debris that can cause bicycle flats.
I was riding on soft, inexpensive easily-punctured tubes and tires.
Even though we now know the obvious answers to this problem, two fairly prevalent ways to prevent these flat tires during the non-supported rides are discussed below.
1. Avoid the potentially hazardous debris on roads or trails (easier said than done).
We must avoid any obvious potential tire-puncturing debris, like, broken glass, sharp gravel or rocks, pieces of metal, thorny twigs, small patches of grass that could contain cockle-burs, or avoid any physical nut, jut, or rut that could cause a tire to bump hard or pinch an inner tube. Of course, we cannot keep our eyes on our pathway every second of the ride. But we can train ourselves to sense potential hazardous debris in front of us most of the time.
This practice means riding in the daytime instead of at night. Certain debris is hard to see in the dark, even with a headlight. A bicycle headlight causes numerous shadows on the ground, which can be difficult to distinguish from actual hazards. If one must ride at night is a must for some reason, like being caught between towns or trailheads, then the headlight should be powerful enough enough to ward off any confused, zig-zagging, night-roaming critters that could divert us into a flat-tire situation.
In some instances, this practice means riding mostly on the clean road shoulders and trails where the hazardous debris is minimal compared to the country back-roads and nut-and-twig-laden trails. Still, even on these clean pathways, bicyclists might have to avoid certain areas where debris could collect.
2. Use tough flat-resistant tires and tubes plus extra liners.
The smooth tread on the road and cruising-type tires will wear out comparatively faster than the thicker mountain bike (MTB) treads. Still, depending on the kind of riding being done (bumpy or smooth), avid riders will change out their tires two or more times a year. Will any new tires work okay? Maybe so, to a degree.
Yet, one prevalent way to prevent flat tires is to use the multi-layered tough-skin tires (tube or tubeless). These tires and tubes will definitely cost more, but they are worth it in the long run. Also, along this line of preparation, the following practices will aid flat-tire prevention considerably.
Line the inside of the metal bike wheels with heavy spoke-tape (between the rims).
Add thin plastic thorn liners to the tires (an extra layer between each tire and tube).
Use the heavy puncture-resistant tubes (sometimes called super tubes).
Use slime-containing or self-sealing tubes or tires, if preferred.
Replace the tires before they become cracked, weakened, and susceptible to blowouts.
In short, as a precaution on long bicycle rides, we need to stay away from the hazards that cause flat tires, and ride on fairly new tough-skin tires. Yet, one question still remains. Will these rides be much fun with this much prevention?
To learn more about safe flat-free bicycle riding, see the following sites.
Michael Bluejays's BicycleUniverse.info Preventing Flat Tires http://bicycleuniverse.info/eqp/fixflat.html
Utah Mountain Biking Tire Care and Flat Prevention http://www.utahmountainbiking.com/fix/flatstop.htm
Article Source: http://EzineArticles.com/?expert=J_Delms
Tuesday 23 March 2010
How to Improve Your Bicycling Cadence and Get Faster
In bicycling, cadence refers to how many times the pedals spin per minute. You can count your own cadence the same way you would count your pulse. All you need is a stopwatch. Count the number of times that one leg pushes down on the pedal for 10 seconds and multiply by 6. You can count for a full minute if you like as well. Here is a chart showing your cadence in revolutions per minute based on your 10 second count:
10 60 rpm
11 66 rpm
12 72 rpm
13 78 rpm
14 84 rpm
15 90 rpm
16 96 rpm
Will a faster cadence make me faster on the bike?
In the long run the object of sprint triathlon training or even Ironman triathlon training is to go faster on the bike while still having energy for the run.
Bicycling speed is a result of your cadence (how fast the pedals are spinning) multiplied by the "gear inches" or how far your bike travels with each rotation of the pedals. If you maintain your cadence at 90 for example, and you want to go faster, you will need to use a harder gear. This requires training to teach your muscles how to push that harder gear without getting fatigued. But it is the only way to go faster once you have reached your own top cadence.
Ultimately your speed on the bike comes down to just two basic components that you can control...your cadence and the gear you are using. I hope that you can understand how training your body to use a higher cadence will help you go faster on the bike leg of your training.
What's the best cadence?
There is no "best" cadence...it depends on your personal physiology, your training background and your performance goals. Most people will have a naturally selected cadence, but that doesn't mean this is your optimal cadence. In my experience working with newer cyclists, or cyclists who are just getting interested in racing have a cadence on the lower side anywhere from 60 to 75 rpm, while more experienced cyclists tend to have a cadence anywhere from 75 to 95rpm. Frequently people have the mistaken notion that they should be "working hard" on the bike which forces them to use a harder gear than necessary and slows down their cadence.
By shifting to an easier gear, the amount of force or energy required to push down the pedal is slightly less, enabling the cyclists to pedal slightly faster. It's not so much the faster cadence that is helpful, but the fact that you don't have to push quite as hard with each pedal stroke. For most people, this slight energy savings adds up over time and allows them to ride further and faster with less energy, not to mention being able to have a great run leg.
You can't get something for nothing...
There is a slight tradeoff however. Try this experiment. Get on your bike on a flat stretch of road or trail. Use the easiest gear available on your bike (the granny gear) which will be the smallest gear in front and the largest gear in the back. Now pedal as fast as you can for a minute or more. Are your legs tired? THey should be...it takes energy to move the pedals in circles.
Now repeat the experiment in the hardest gear. Your legs will be tired in a different way...it takes more forces to push the pedals in a harder gear.
So if both extremes make you tired, why is one better than the other? Choosing a higher cadence uses requires less strength from the muscles and shifts the work effort to the cardiovascular system. In addition with less forces used on the pedals, less force is transmitted to your joints. Higher cadences are easier on your knees and hips which can make the difference between enjoying the bike leg and dreading it.
What cadence should I aim for?
A cadence of between 80 and 90 seems to work well for most triathletes. With training, you will discover your own best cadence. In general, I advise my athletes to use slightly easier gears in the beginning of their training in order to get used ot a higher cadence and aim for a goal cadence of 85-95 rpm.
95 is definitely on the higher side, but there is no harm in overshooting a bit to help reprogram your muscle memory. At first it may feel foreign or very fatiguing. This is a skill that needs to be trained just like any other physical skill. But once your become accustomed to a higher cadence, it will begin to feel more normal, and will actually become more efficient for you.
More training information and tips on Sprint Triathlon Training can be found in my free guide, First Time Finisher's Triathlon Guide from Forging The Athlete Written with the first time triathlete in mind, the guide also contains valuable tips and hints on keeping your training fresh and inspired. Download the guide here and sign up for the free Forging the Athlete newsletter at the same time.
The author of this article and training guide, Suzanne Atkinson, MD, is a certified USA Triathlon and USA Cycling Coach and has completed one of the most coveted and interesting triathlons, the Escape from Alcatraz. Suzanne Atkinson, MD is a USAT Certified Triathlon Coach and has competed in one of the most interesting triathlons, the Escape from Alcatraz. She provides personal coaching for both triathletes and cyclists and is avidly involved in the online triathlon community. Her background in both coaching, physiology and medicine bring a unique angle to Triathlon Training for all levels of athlete.
Article Source: http://EzineArticles.com/?expert=Suzanne_Atkinson
Sunday 21 March 2010
How to be safe and aspects of Bicycling Helmets
This article sets out to outline the different standards and construction of bicycle helmets. This article also sets out reasons why one should wear a helmet.
The first bicycle helmets were only worn by racers. These "hairnet" helmets were made of leather and really only protected against cuts and scrapes. Before the 1970's Americans viewed bicycles as children toys that did not require safety equipment. The 1970's brought about an increase of cycling in the United States and bicycle helmets began being offered to the public. These first mass produced helmets were of a three part construction - a hard polycarbonate shell, an expanded polystyrene foam mid-layer and a soft foam inner layer. The polystyrene foam layer is designed to compress in the event of a serious collision and absorb some of the impact energy. These early helmets had no holes for ventilation. Some helmets sold during the 1980's had soft cloth covers over the polystyrene. One advantage of a hard shell is that in the event of a crash the helmet will slide along the ground which helps to deflect the impact away from the skull. At the end of the 1980's a new technology was developed that applied the shell during the polystyrene molding process. This procedure allowed the development of lighter, better ventilated helmets throughout the 90's and 2000's. Recently high-end helmets have begun to incorporate carbon fiber re-enforcement in the shell, even further reducing weight.
At the time bicycle helmets began coming out during the 1970's there were no standards set for their performance. There was the SNELL foundation standard for motorcycle helmets, but this was not really applicable to helmets for bicycle use. The first standard for bicycle helmets was established in 1985; the SNELL B85. This standard was refined in 1990 and 1995 which became the B90 and B95 standards, respectively. Strangely, helmet standards have become less restrictive over time. Also, the number of helmets adhering to the standards has decreased. This is most likely because of the increasing popularity of ultra-light weight and ventilated helmets. Some experts also argue that helmets that adhere to the standards in place are really too strong to do their job. The polystyrene foam in bicycle helmets is supposed to be compressed by the force of an impact. In most crash scenarios where the helmet is protecting the wearer from more than superficial injury the foam layer fractures instead of compressing as it should.
While there is debate about the necessity of standards for helmet impact resistance, there is no sound argument for not wearing a helmet. Any helmet will protect you more than no helmet, and wearing one will not increase your chances of injury. The slight discomfort of wearing a helmet is far offset by its lifesaving abilities. Many avid cyclists, when asked about helmet use, reply that they certainly would be dead had they not always worn their helmets.
Sports Equipment Coupons
Health and Diet Coupons
Article Source: http://EzineArticles.com/?expert=Dane_McCullock
The first bicycle helmets were only worn by racers. These "hairnet" helmets were made of leather and really only protected against cuts and scrapes. Before the 1970's Americans viewed bicycles as children toys that did not require safety equipment. The 1970's brought about an increase of cycling in the United States and bicycle helmets began being offered to the public. These first mass produced helmets were of a three part construction - a hard polycarbonate shell, an expanded polystyrene foam mid-layer and a soft foam inner layer. The polystyrene foam layer is designed to compress in the event of a serious collision and absorb some of the impact energy. These early helmets had no holes for ventilation. Some helmets sold during the 1980's had soft cloth covers over the polystyrene. One advantage of a hard shell is that in the event of a crash the helmet will slide along the ground which helps to deflect the impact away from the skull. At the end of the 1980's a new technology was developed that applied the shell during the polystyrene molding process. This procedure allowed the development of lighter, better ventilated helmets throughout the 90's and 2000's. Recently high-end helmets have begun to incorporate carbon fiber re-enforcement in the shell, even further reducing weight.
At the time bicycle helmets began coming out during the 1970's there were no standards set for their performance. There was the SNELL foundation standard for motorcycle helmets, but this was not really applicable to helmets for bicycle use. The first standard for bicycle helmets was established in 1985; the SNELL B85. This standard was refined in 1990 and 1995 which became the B90 and B95 standards, respectively. Strangely, helmet standards have become less restrictive over time. Also, the number of helmets adhering to the standards has decreased. This is most likely because of the increasing popularity of ultra-light weight and ventilated helmets. Some experts also argue that helmets that adhere to the standards in place are really too strong to do their job. The polystyrene foam in bicycle helmets is supposed to be compressed by the force of an impact. In most crash scenarios where the helmet is protecting the wearer from more than superficial injury the foam layer fractures instead of compressing as it should.
While there is debate about the necessity of standards for helmet impact resistance, there is no sound argument for not wearing a helmet. Any helmet will protect you more than no helmet, and wearing one will not increase your chances of injury. The slight discomfort of wearing a helmet is far offset by its lifesaving abilities. Many avid cyclists, when asked about helmet use, reply that they certainly would be dead had they not always worn their helmets.
Sports Equipment Coupons
Health and Diet Coupons
Article Source: http://EzineArticles.com/?expert=Dane_McCullock
Saturday 20 March 2010
How to Bicycle Through Arizona route 66 USA
Route 66 can trace it's history back to the late 1920's when it was first proposed and laid out. However it was not until 1938 that the road was completely paved from it's eastern beginning in Chicago, Illinois to it's western terminus in Santa Monica, CA some 2,450 miles later. Of course the route can be traveled either eastwardly or westerly though most Route 66 travelers prefer to head from east to west just as the Joad family did in John Steinbeck's famous literary work, The Grapes of Wrath.
Sadly, Route 66 began to be replaced in the 1960's by new Interstate highways that bypassed many small towns along the way and was removed completely from the interstate highway system in 1985. However in part to many Route 66 organizations, small town chambers of commerce, enthusiasts and historians a plenty refused to let it die. Over the past 25 years there has been a new resurgence of heritage tourism that has rekindled interest in preserving this great piece of Americana history & nostalgia that is Route 66.
Often referred to as "The Mother Road", "America's Main Street" or "Will Rogers Highway" the route passes through eight different states: Illinois, Missouri, Kansas, Oklahoma, Texas, New Mexico, Arizona and California. Let's take a look at the state of Arizona in more detail.
Arizona
Heading west, Arizona is the 7th of the 8 Route 66 states and has 401 miles from border to border. It boasts some of the most beautiful scenery, a few of the most unique must-see establishments, the highest elevation and the longest unbroken stretch of Route 66 on the entire journey.
Geographically, Arizona is home to Meteor Crater, Petrified Forest and Painted Desert. These locations make for some incredible photo opportunities but also a chance for exploring and hiking these natural attractions.
About 75 miles into Arizona, past both the Petrified Forest and Painted Desert is the town of Holbrook. Home to the Wigwam Village Motel, most Route 66 travelers look forward to sleeping in a tepee and many cite this landmark as a highlight of their trip. Further west is Joseph City, a Mormon establishment set up in the late 1870's. Located in Joseph City is the famous Jackrabbit Trading Post. One of the most well known signature sites of Route 66 is the famous billboard that exclaims "HERE IT IS" located at the Jackrabbit Trading Post.
Further west past the Meteor Crater and the towns of "standin' on the corner" Winslow, the extinct Two Guns, the abandoned Twin Arrows and the "don't forget" Winona lies the city of Flagstaff. Flagstaff is home to the famous Lowell Observatory and is also the gateway to the Grand Canyon located an hours drive north. The canyon is well worth a side trip off Route 66 to see one of the eight natural wonders of the world. If you'd rather you can also access the spectacular Grand Canyon via the Grand Canyon Railway out of Williams just 30 or so miles west of Flagstaff. Between Flagstaff and Williams lies Brannigan Peak. At 7,320 feet above sea level it is the highest point of elevation along the entire route of Rt. 66.
15 miles west of Williams is Ash Fork, the flagstone capital of the world. Just past Ash Fork you can say goodbye to I-40 as you begin the longest unbroken stretch of Route 66 on the entire journey. Be sure to stop at the legendary Snow Cap Drive-in in Seligman and the fascinating general store in Hackberry before arriving in Kingman. Here you'll find many still-preserved business establishments catering to the Route 66 traveler including a very well done museum.
Be sure to leave Kingman while you still have daylight because you're not going to miss the incredible scenery that lies ahead as you travel through the Black Mountain switchbacks & hairpins ahead. Oatman awaits, as do the many wild burros that call the old mining town home. Be sure to check out the historic Oatman hotel where Clark Gable and Carole Lombard spent their honeymoon.
Leaving Oatman you can take a quick side trip over to the casinos of Laughlin Nevada and try your luck or you can continue on through Golden Shores, Topock and get back onto I-40 to cross the mighty Colorado River into California.
David Harber is a Route 66 traveler, historian and owner of http://www.66chips.com, a website dedicated to a unique and colorful collectible that should be owned by every Route 66 aficionado.
Article Source: http://EzineArticles.com/?expert=David_Harber
Friday 19 March 2010
How to Ride a Bicycle on the ice
Three things I need to emphasize before writing anything else on this subject. Number one, do not ride your bicycle if the conditions are not safe. And number two the best way to ride your bicycle on ice is with studded tires that are in good condition. And the third and most important, always wear your helmet. Especially if the trails are snow covered and/or icy.
OK, now that we have covered the safety issue, let me explain why I'm writing this article. I have already written a review on my Studded Bicycling Tires. My studded snow tires are worn out and I don't have the money to replace them at this time. But I continue to go out Bicycling anyways. I was out riding one afternoon and the trails where very icy because the temperature was in the forties earlier in the week but then it turned very cold. So the snow melted when it was warm and then the puddles froze on the trails. And while I was riding and trying to make sure I didn't crash, I thought some people might like some tips on riding their bike on icy trail just in case they happened across some unexpected ice on their bike ride.
The first thing I recommend to do is to look forward as far as you can and look for non icy areas. If you are looking forward you can plan your line to get through the icy area. When I ride on icy areas I point my bike in the direction of the dry areas. You don't want to turn your bike while you are on ice. When you get to a dry area is the time to change your line. But don't forget to be looking forward so when you get to the non icy area you know where your next line will be headed.
Next, don't turn on ice if you can help it. I already covered this a little in the previous paragraph but it is important enough to cover again. Turning or changing direction is very difficult to do while you are on ice without crashing. If you must turn, try to turn as little as possible. And remember, if you can't stay on the trail because of ice it's ok, the snow on the side of the trails is usually safer than the ice on the trail.
Don't use your brakes on ice. This will always make your tires slip. If you absolutely have to use your brakes, use the rear brake. Never use the front brake while on ice. If your rear tire slips it is easier to recover than if your front tire slips.
And you don't want to pedal while on the ice. When you pedal the rear tire can slip on the ice and come out from under you. Also when you pedal you are shifting your weight from side to side and that can also make your tires slip on the ice.
And just to recap: Do not ride your bicycle if the conditions are not safe. The best way to ride your bicycle on ice is with studded tires that are in good condition. And always wear your helmet. Especially if the trails are snow covered and/or icy.
This article is only to help you if you come across an area of ice you didn't expect. If you know the trails are icy I recommend staying home for a couple of days just to be safe.
About the author: Dennis Gertgen is an intermediate bicycle rider. He has been Bicycling [http://www.dennisgertgen.com] seriously since the summer of 2007. He rides both road bikes and Mountain bikes as often as he can. And he is sharing some of his experiences with biking, trails and equipment. To read this: How to Ride Your Bicycle on Icy Trails [http://www.dennisgertgen.com/blog/?p=370] and other articles on bicycling and staying fit.
Article Source: http://EzineArticles.com/?expert=Dennis_Gertgen
Thursday 18 March 2010
7 Top Cycling Routes of Germany - tour of Europe
This is surprising to me but the European country I get the most requests for bicycle touring route information is Germany. Maybe I should not be as surprised about the request of cycling routes in Germany as the country offers over 200 bike routes which receive lots of bicycle traffic from local citizens and visitors alike.
The top 7 routes for bicycle touring in Germany:
Romantic Road Bike Route
The Romantic Road bike route is not well known by North American cyclists, this is easily my favourite. The route starts in Wurzburg near Frankfurt and winding along quiet farm lanes and bike paths to the Austrian border at Fussen. Along the way you pass by three walled medieval cities, the fairy tale castles of King Ludwig II, vineyards and much more. The terrain is rolling with a few big climbs along the 420 km (261 mile) route.
Rhine Cycle Route
This is the route everyone has heard about. The Rhine Cycle Route starts in the Netherlands and ends in Switzerland but the most scenic section lays in Germany. The main German section is 330 km (205 miles) long although doing the whole route will more than double that distance. The route is fairly flat along well maintained paved as you pass interesting castles and the river traffic.
Moselle River Trail
A two country route, the Moselle River Trail starts in Germany at the Rhine River and ends in France at the Metz River. Along the way this 304 km (189 mile) route follows the river valley passing through vineyards and historic towns
Bodensee Bike Route
North American's know the Bodensee Bike route as Lake Constance. Take this route to visit three countries on one tour, Germany, Austria and Switzerland. The route itself is quite gentle with interesting towns as you circle the lake.
Danube Bike Trail
This is the premier bicycle touring route in Europe, the best there is for beginners. The German section starts at Donaugschingen in the Black Forest region and takes you 525 km (326 miles) to Passau on the Austrian border. Do continue to Vienna, Budapest and the Black Sea. Your bicycle touring through Bavaria takes you through picturesque town, medieval cities such as Regenburg.
Mozart Bike Route
The Mozart Bike Route visits the southeastern corner of Germany around Berchtsgaden, before crossing into Austria and looping around the Austrian lakes district and Salzburg. Although mostly cycling over rolling terrain expect a few major climbs. Highlights include the Salzburg fortresses, the palace at Chimsee and Austria Lakes District.
German Border Bike Route
This route is also not as well known to North American's. It starts in eastern Germany at the Czech border and where the German Border Bike Route meanders for 1,400 km (870 miles) before reaching the Baltic Seas.
When considering a Bicycle Tour of Europe consider these seven cycling routes in Germany.
And every year Tom Oxby explores North America and Europe on while bicycle touring and hiking. He has found that proper planning is essential to get the most from your cycling adventure. For more fascinating information about bicycle touring visit his website at http://www.easybicycletouring.com
For more information on cycling in Germany visit http://www.easybicycletouring.com/germanyromanticroad.php
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Wednesday 17 March 2010
6 top bicycling regions in France
Any one who has watched the Tour de France quickly recognizes the French are passionate about cycling. When considering a destination to bicycle tour in Europe France should be near the top of your list.
The top 6 regions for bicycle touring in France:
The Dordogne - located in southern France a bicycle tour along the River Dordogne provides plenty to see along the way. In Montignac visit prehistoric caves; the fortress at Beynac; Castelnaud, the English castle from the 100 years war is across the river and Rocamadour built on the side of a huge ravine. You will have some steep climbs but the views from the quaint towns at the top are worth it. The food is superb in an area known for its foie gras, walnuts and fine wines.
Alsace - also known for its fine wines with vineyards surrounding medieval villages such as Colmar. Located near the German border when bicycle touring you will also find some hilly terrain the further you travel from the Rhine River.
Loire Valley - located just south of Paris this route offers the gentlest route when bicycle touring of the regions listed here. Many cyclists on their first visit to France visit a few of the 300 magnificent chateaux such as the Chateau de Chenonceau built along the Loire River.
Brittany & Normandy - located in the region north of Paris. A highlight is to cycle the causeway to historic abbey at Mont-Saint-Michel. Also along this route you will pass a rugged coastline and some white sandy beaches. Inland your bicycle touring takes you past apple orchards, cows on rich pastures and picturesque medieval towns.
Burgundy - offers some of the best wines in the world and is also known for its great bicycle touring. There will be some steep climbs, pretty medieval towns with cobblestone streets to keep you alert. Cycling between Dijon and Nuits-St Georges you will have the opportunity to enjoy some the prestigious wines and cuisine which has made Burgundy so famous.
Provence - offers a contrast when bicycle touring. The Rhone delta area is quite flat while the Luberon is hilly and finally some villages filled with artists perched on top of hills requiring a steep climb. You will also want to see some of the historic sights such as the Pont du Gard built by the Romans.
The best time bicycle tour in Europe including France is in late May, June or September. Avoid the heat and crowds you will find in the summer. Any of these bicycling adventures in France will provide you with a great 2 to 3 week vacation.
And every year Tom Oxby visits Europe on bicycle touring and hiking trips. He has found that proper planning is essential to get the most from your trip. For more fascinating information about bicycle touring in Europe and the regions of France visit his website at http://www.easybicycletouring.com.
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
The top 6 regions for bicycle touring in France:
The Dordogne - located in southern France a bicycle tour along the River Dordogne provides plenty to see along the way. In Montignac visit prehistoric caves; the fortress at Beynac; Castelnaud, the English castle from the 100 years war is across the river and Rocamadour built on the side of a huge ravine. You will have some steep climbs but the views from the quaint towns at the top are worth it. The food is superb in an area known for its foie gras, walnuts and fine wines.
Alsace - also known for its fine wines with vineyards surrounding medieval villages such as Colmar. Located near the German border when bicycle touring you will also find some hilly terrain the further you travel from the Rhine River.
Loire Valley - located just south of Paris this route offers the gentlest route when bicycle touring of the regions listed here. Many cyclists on their first visit to France visit a few of the 300 magnificent chateaux such as the Chateau de Chenonceau built along the Loire River.
Brittany & Normandy - located in the region north of Paris. A highlight is to cycle the causeway to historic abbey at Mont-Saint-Michel. Also along this route you will pass a rugged coastline and some white sandy beaches. Inland your bicycle touring takes you past apple orchards, cows on rich pastures and picturesque medieval towns.
Burgundy - offers some of the best wines in the world and is also known for its great bicycle touring. There will be some steep climbs, pretty medieval towns with cobblestone streets to keep you alert. Cycling between Dijon and Nuits-St Georges you will have the opportunity to enjoy some the prestigious wines and cuisine which has made Burgundy so famous.
Provence - offers a contrast when bicycle touring. The Rhone delta area is quite flat while the Luberon is hilly and finally some villages filled with artists perched on top of hills requiring a steep climb. You will also want to see some of the historic sights such as the Pont du Gard built by the Romans.
The best time bicycle tour in Europe including France is in late May, June or September. Avoid the heat and crowds you will find in the summer. Any of these bicycling adventures in France will provide you with a great 2 to 3 week vacation.
And every year Tom Oxby visits Europe on bicycle touring and hiking trips. He has found that proper planning is essential to get the most from your trip. For more fascinating information about bicycle touring in Europe and the regions of France visit his website at http://www.easybicycletouring.com.
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Tuesday 16 March 2010
4 best Cycling Routes in Europe
Bicycle paths cover Austria like a blanket. The top tour cycling routes of Austria listed here are for foreign visitors who want to see the country while on a bicycle tour of Europe.
Route 1 - Danube Bike Trail
The Danube Bike Trail starts in the Black Forest of Germany and after passing through Budapest ends at the Black Sea. The most popular and best section is in Austria. Actually it begins in Passau, Germany right on the border and continues for 326 km (202 miles) to Vienna. The route itself is paved and well signed the entire distance on
a bicycle trail or quiet roads over flat or gently rolling terrain. Bicycle rentals are available from the train station in Passau.
Hotels and campgrounds are used to cyclists. There are ferries across the Danube just for those bicycle touring and many restaurants also cater especially to cyclists.
Highlights include the slender river boats on the blue Danube; the cathedral in Passau with the largest organ in the world; Melk Benedictine Abbey; the Wachau wine region; and Vienna with Schonbrunn Palace and more.
Route 2 - Tauern Bicycle Trail
This route is as well known in North America, but you have seen it if you have ever watched a movie titled, "The Sound of Music". Those who are bicycle touring can start in either Krimml with the highest waterfalls in central Europe or Bad Reichenhall in Germany. The Tauern Bicycle Route then follows the Salzach River Valley surrounded by the majestic Alps into Salzburg, before continuing to Passau on the Danube.
Highlights include the waterfalls at Krimml; one of the largest caves in the world at Werfen; the historic fortresses and old town area of Salzburg. A gentleman named Mozart lived here once and you can also visit his home.
Route 3 - Salzkammergut Bicycle route
The Salzkammergut is the Austrian lake district with several different gently rolling bicycle routes around the various lakes. The lakeside village of Hallstatt is a world heritage site; St. Wolfgang is very picturesque with the mountains in the background. The bicycle ride down a gradual hill into Salzburg at the end is one of the greatest cycles in the world.
Route 4 - Inn Bicycle route
This route actually starts near St. Moritz in Switzerland and continues through famous Innsbruck. The bicycle route goes into Germany and passes through the resort area of Rosenheim until it reaches the Danube at Passau.
Highlights include the alps in Switzerland; Olympic city of Innsbruck; and Lake Cheimsee in Germany. Easy bicycle touring route along the River Inn Valley.
The best time to bicycle tour in Europe including Austria is in late May, June or September. Avoid the heat and crowds you will find in the summer, particularly during the Salzburg music festival. Any of these Austrian cycling adventures will provide you with bicycle touring vacation.
And every year Tom Oxby explores North America and Europe on while bicycle touring and hiking. He has found that proper planning is essential to get the most from your cycling adventure. For more information on cycling in Austria visit http://www.easybicycletouring.com/bikeaustria.php
For more fascinating information about bicycle touring visit his website at http://www.easybicycletouring.com
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Route 1 - Danube Bike Trail
The Danube Bike Trail starts in the Black Forest of Germany and after passing through Budapest ends at the Black Sea. The most popular and best section is in Austria. Actually it begins in Passau, Germany right on the border and continues for 326 km (202 miles) to Vienna. The route itself is paved and well signed the entire distance on
a bicycle trail or quiet roads over flat or gently rolling terrain. Bicycle rentals are available from the train station in Passau.
Hotels and campgrounds are used to cyclists. There are ferries across the Danube just for those bicycle touring and many restaurants also cater especially to cyclists.
Highlights include the slender river boats on the blue Danube; the cathedral in Passau with the largest organ in the world; Melk Benedictine Abbey; the Wachau wine region; and Vienna with Schonbrunn Palace and more.
Route 2 - Tauern Bicycle Trail
This route is as well known in North America, but you have seen it if you have ever watched a movie titled, "The Sound of Music". Those who are bicycle touring can start in either Krimml with the highest waterfalls in central Europe or Bad Reichenhall in Germany. The Tauern Bicycle Route then follows the Salzach River Valley surrounded by the majestic Alps into Salzburg, before continuing to Passau on the Danube.
Highlights include the waterfalls at Krimml; one of the largest caves in the world at Werfen; the historic fortresses and old town area of Salzburg. A gentleman named Mozart lived here once and you can also visit his home.
Route 3 - Salzkammergut Bicycle route
The Salzkammergut is the Austrian lake district with several different gently rolling bicycle routes around the various lakes. The lakeside village of Hallstatt is a world heritage site; St. Wolfgang is very picturesque with the mountains in the background. The bicycle ride down a gradual hill into Salzburg at the end is one of the greatest cycles in the world.
Route 4 - Inn Bicycle route
This route actually starts near St. Moritz in Switzerland and continues through famous Innsbruck. The bicycle route goes into Germany and passes through the resort area of Rosenheim until it reaches the Danube at Passau.
Highlights include the alps in Switzerland; Olympic city of Innsbruck; and Lake Cheimsee in Germany. Easy bicycle touring route along the River Inn Valley.
The best time to bicycle tour in Europe including Austria is in late May, June or September. Avoid the heat and crowds you will find in the summer, particularly during the Salzburg music festival. Any of these Austrian cycling adventures will provide you with bicycle touring vacation.
And every year Tom Oxby explores North America and Europe on while bicycle touring and hiking. He has found that proper planning is essential to get the most from your cycling adventure. For more information on cycling in Austria visit http://www.easybicycletouring.com/bikeaustria.php
For more fascinating information about bicycle touring visit his website at http://www.easybicycletouring.com
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Monday 15 March 2010
16 steps to fixing a flat tyre on a Bicycle
Flat tires can be intimidating to new distance riders, or to anyone who thinks their mechanical skills are not good enough to fix them in the field without help. Actually, however, most bicycle flats are easy to fix on the spot with minor preparations beforehand. Here is how to turn an unexpected flat tire into a 15-minute repair job that can be done by anyone on any kind of bicycle ride.
Background.
No doubt, I am not the only bicyclist who has ridden over 10-miles on a flat tire more than once because I was not prepared to fix one myself during the ride. That unprepared state changed when I added a bike bag to my crossbar for carrying the tools and spare parts needed to repair flats on the spot.
Spare parts needed.
carrying bag (Velcro-strap-on Colorado or rear-trunk styles)
two extra tubes (new or tested okay; correct size)
patch kit, if preferred (roughing scraper, quick-drying cement, rubber patches, additional self-stick patches, valve-stem cores and caps, instructions for using the kit)
tire boot (a heavy patch for a covering a sizeable hole inside the tire itself)
spare tire (for a major blowout; folded)
To find an air leak in a flat tube by feel or by sight is not always easy. Often, a small leak can only be found by immersing the inflated tube in water. Yet, this kind of leak can easily be patched on-site if desired. At other times, the leak is so big that the tube cannot be inflated or easily patched. Thus, either way, having spare tubes on hand becomes the easiest and fastest way to fix a typical tube flat on the spot.
This condition is true for tubeless tire flats as well. Instead of looking for tiny holes in the tire that might be difficult to see, install a spare tube into it. By far, this way becomes the easiest and fastest way to fix a tubeless flat.
Tools needed.
small to medium-sized blade screwdriver
small pliers or adjustable wrench
two plastic tire levers
valve-stem tool (for traditional Schrader valve stems)
valve-stem converter (from the newer Presta to Schrader types, if needed for a non-adjustable pump head)
hand operated air pump (relatively small with a dual or adjustable head)
CO2 filling device with spare cartridge, if preferred to a pump
slime or sealant filling canister, if preferred
Flat-tire repairing procedure.
(Note: bicyclists who lack mechanical skills might want to practice this procedure at home before trying it in the field.)
Deflate the tire as much as possible (usually not necessary).
Release the rim brakes if applicable.
Turn the bike upside down and balance it on the handle bars, or lean it against a nearby object.
If the flat is a rear tire, remove the chain both from the crank and rear gears so it hangs loose.
Loosen the quick-connect lever or axle-bolt nut, which ever is present (a screwdriver or wrench helps here depending on their degree of tightness).
Remove the wheel and tire from its dropout sockets on the frame.
Pry the bead of one sidewall over the wheel rim with the levers and screwdriver. Be careful not to damage the tube further.
Remove the tube (Note: the valve stems can be tall. Thus, at the valve-stem location on the rim, push the loose sidewall toward the other side of the rim, then freely pull the tube's valve stem out of the hole. Also, if the flat tube is repairable, save it and patch it at home).
Carefully feel the inside of the tire for any sharp point that might have caused the flat. If found, remove it.
Install the spare tube within the tire. Insert the valve-stem into the rim hole first, i.e., push the loose sidewall toward the other side of the rim to insert the tube stem into the rim hole. Once the spare tube is placed inside the tire, look for pinches, twists, or uneven areas. Smooth them out before proceeding.
Manually, press most of the pried-out bead and sidewall back into the rim; use a lever for prying last few inches into place within the rim.
Add a tiny amount of air to hold tire and tube in place. Check to make sure the tire-beads are seated snugly inside the rims.
Replace the wheel into its dropout sockets. Too much air in the tire will make it difficult to push it between any non-releasing rim-type brake pads. If the flat is a rear tire, be sure the chain, derailleur and wheel gears are interlocking correctly.
While holding the tire in a side-to-side centered position (not touching the rim brake pads), tighten the quick-disconnect lever or axle-bolt nut.
Pump air into the tire to firmness (or fill with CO2, if preferred).
Replace the chain over the crank and rear gears and aligned their positions to each other.
After packing the spare parts and tools back into the carrying bag, and, while still having another spare tube on hand, enjoy the rest of the ride.
For more information on fixing bicycle tires during actual rides, see the sites below.
1. ehow - How To Do Just About Everything How to Fix a Flat Bicycle Tire http://www.ehow.com/how_2210866_fix-flat-bicycle-tire.html
2. REI How to Fix a Flat Tire http://www.rei.com/expertadvice/articles/flat+tire.html
Article Source: http://EzineArticles.com/?expert=J_Delms
Background.
No doubt, I am not the only bicyclist who has ridden over 10-miles on a flat tire more than once because I was not prepared to fix one myself during the ride. That unprepared state changed when I added a bike bag to my crossbar for carrying the tools and spare parts needed to repair flats on the spot.
Spare parts needed.
carrying bag (Velcro-strap-on Colorado or rear-trunk styles)
two extra tubes (new or tested okay; correct size)
patch kit, if preferred (roughing scraper, quick-drying cement, rubber patches, additional self-stick patches, valve-stem cores and caps, instructions for using the kit)
tire boot (a heavy patch for a covering a sizeable hole inside the tire itself)
spare tire (for a major blowout; folded)
To find an air leak in a flat tube by feel or by sight is not always easy. Often, a small leak can only be found by immersing the inflated tube in water. Yet, this kind of leak can easily be patched on-site if desired. At other times, the leak is so big that the tube cannot be inflated or easily patched. Thus, either way, having spare tubes on hand becomes the easiest and fastest way to fix a typical tube flat on the spot.
This condition is true for tubeless tire flats as well. Instead of looking for tiny holes in the tire that might be difficult to see, install a spare tube into it. By far, this way becomes the easiest and fastest way to fix a tubeless flat.
Tools needed.
small to medium-sized blade screwdriver
small pliers or adjustable wrench
two plastic tire levers
valve-stem tool (for traditional Schrader valve stems)
valve-stem converter (from the newer Presta to Schrader types, if needed for a non-adjustable pump head)
hand operated air pump (relatively small with a dual or adjustable head)
CO2 filling device with spare cartridge, if preferred to a pump
slime or sealant filling canister, if preferred
Flat-tire repairing procedure.
(Note: bicyclists who lack mechanical skills might want to practice this procedure at home before trying it in the field.)
Deflate the tire as much as possible (usually not necessary).
Release the rim brakes if applicable.
Turn the bike upside down and balance it on the handle bars, or lean it against a nearby object.
If the flat is a rear tire, remove the chain both from the crank and rear gears so it hangs loose.
Loosen the quick-connect lever or axle-bolt nut, which ever is present (a screwdriver or wrench helps here depending on their degree of tightness).
Remove the wheel and tire from its dropout sockets on the frame.
Pry the bead of one sidewall over the wheel rim with the levers and screwdriver. Be careful not to damage the tube further.
Remove the tube (Note: the valve stems can be tall. Thus, at the valve-stem location on the rim, push the loose sidewall toward the other side of the rim, then freely pull the tube's valve stem out of the hole. Also, if the flat tube is repairable, save it and patch it at home).
Carefully feel the inside of the tire for any sharp point that might have caused the flat. If found, remove it.
Install the spare tube within the tire. Insert the valve-stem into the rim hole first, i.e., push the loose sidewall toward the other side of the rim to insert the tube stem into the rim hole. Once the spare tube is placed inside the tire, look for pinches, twists, or uneven areas. Smooth them out before proceeding.
Manually, press most of the pried-out bead and sidewall back into the rim; use a lever for prying last few inches into place within the rim.
Add a tiny amount of air to hold tire and tube in place. Check to make sure the tire-beads are seated snugly inside the rims.
Replace the wheel into its dropout sockets. Too much air in the tire will make it difficult to push it between any non-releasing rim-type brake pads. If the flat is a rear tire, be sure the chain, derailleur and wheel gears are interlocking correctly.
While holding the tire in a side-to-side centered position (not touching the rim brake pads), tighten the quick-disconnect lever or axle-bolt nut.
Pump air into the tire to firmness (or fill with CO2, if preferred).
Replace the chain over the crank and rear gears and aligned their positions to each other.
After packing the spare parts and tools back into the carrying bag, and, while still having another spare tube on hand, enjoy the rest of the ride.
For more information on fixing bicycle tires during actual rides, see the sites below.
1. ehow - How To Do Just About Everything How to Fix a Flat Bicycle Tire http://www.ehow.com/how_2210866_fix-flat-bicycle-tire.html
2. REI How to Fix a Flat Tire http://www.rei.com/expertadvice/articles/flat+tire.html
Article Source: http://EzineArticles.com/?expert=J_Delms
Sunday 14 March 2010
The world of Lance Armstrong in Bicycling
The life and career of Lance Armstrong is quite extraordinary. Lance has won the Tour De France, the toughest and most prestigious cycling event for 7 consecutive years 1999 -2005. What makes this record even more remarkable is his well documented recovery from a near fatal attack of cancer. Lance recovered from this painful experience to become, against all expectations the most successful cyclist of his generation.
Lance was brought up by his Mother in Plano, Texas (his father left his mother at an early age). In his early years Lance was a very successful triathalete and would spend many hours training on his bike in the pool and running.However after training with the US Olympic development squad Lance concentrated on cycling. His rise in the amateur ranks appeared effortless, and Lance qualified for the junior world championships in Moscow in 1989. By 1991 he was the U.S. National Amateur Champion and soon after turned professional. In his pre cancer days Lance Armstrong was mainly known as a fearsome one day racer. His crowning moment of triumph came in the 1993 World Championship Race in a rain sodden Helsinki. Lance survived the numerous crashes of the race and hung on to win becoming the first American World Champion. Lance started the 1996 year ranked number 1 cyclist in the World.
However during that year of Lance felt his performance unexpectedly drop for no apparent reason. After many tests Lance was diagnosed with having a form of prostrate cancer and was given a 40% of recovery. After a prolonged and painful process of chemotherapy Lance managed to overcome the cancer and slowly came back to health. Lance wanted to revive his cycling career but perhaps not unexpectedly the top teams were unwilling to take a risk.
However Lance was given a break by the US postal team, which proved to be a remarkably judicious decision. Therefore in 1998 Lance returned to the professional ranks, although he nearly quit after having to drop out of the Paris Nice Stage race in early spring. However Lance merely needed more time and by the start of the 1999 season was starting to show good form again. In fact the cancer meant Lance Armstrong had lost some weight on his upper body. This loss of muscle mass proved to be a blessing in disguise in the sense that Lance was now more competitive in the mountains. This often proved to be the decisive stage in his Tour victories.
Throughout his comeback Lance has been the subject to many accusations about drug taking. To be fair Lance has never failed a drugs test nor has any convincing evidence been produced. Many of this accusations stem from the fact Lance has become Cycling's first superstar, his career and private life have been subject to enormous scrutiny. Nevertheless it does remain the case that professional cycling has yet to prove it has a clean bill of health and some argue Lance was ill advised to use the controversial trainer, Michele Ferrarri. M.Ferrarri was recently convicted of sporting fraud for advising some clients to use performance enhancing drugs. However since his conviction Lance has dropped M. Ferrarri as a trainer.
Lance Armstrong is the first cyclist to win 6 Tour De France's beating legendary names such as Miguel Indurain, Jaques Anquetil and Eddy Merckx. Some argue however that Armstrong does not have a complete palmeres, apart from the Tour he has won relatively few races. Also compared to riders such as Merckx Lance races relatively few races, concentrating all his effort on the Tour. However cycling has changed with an influx of riders from new countries, more money e.t.c. It has become much more competitive and much more difficult to be in contention for races all year round. The Tour remains the most lucrative and prestigious event, to win it 7 consecutive times could be one of sport's greatest achievements let alone cycling's greatest achievements.
As well as cycling Lance Armstrong [http://cyclinginfo.co.uk/cyclists/us/lance-armstrong-biography/] is active in promoting his charitable trust The Lance Armstrong Foundation which helps raise money for cancer. The yellow wrist band "Live Strong" have proved remarkably popular starting many similar wristbands. Since retiring from cycling Lance Armstrong ran the New York marathon on Nov 5th 2006. His finishing time 2 hours, 59 minutes and 36 seconds. In the last half of the race he said he suffered alot saying:
"I think I bit off more than I could chew, I thought the marathon would be easier,"
It is likely Lance will continue to look for new challenges and will probably try to improve on this time.
More: Biographies of cyclists
Tejvan Pettinger. Tejvan is a member of Sri Chinmoy Cycling Team and regularly races in British Time Trials. He finished 4th in the National 100 Mile Time Trial championship 2005
Article Source: http://EzineArticles.com/?expert=Tejvan_Pettinger
Lance was brought up by his Mother in Plano, Texas (his father left his mother at an early age). In his early years Lance was a very successful triathalete and would spend many hours training on his bike in the pool and running.However after training with the US Olympic development squad Lance concentrated on cycling. His rise in the amateur ranks appeared effortless, and Lance qualified for the junior world championships in Moscow in 1989. By 1991 he was the U.S. National Amateur Champion and soon after turned professional. In his pre cancer days Lance Armstrong was mainly known as a fearsome one day racer. His crowning moment of triumph came in the 1993 World Championship Race in a rain sodden Helsinki. Lance survived the numerous crashes of the race and hung on to win becoming the first American World Champion. Lance started the 1996 year ranked number 1 cyclist in the World.
However during that year of Lance felt his performance unexpectedly drop for no apparent reason. After many tests Lance was diagnosed with having a form of prostrate cancer and was given a 40% of recovery. After a prolonged and painful process of chemotherapy Lance managed to overcome the cancer and slowly came back to health. Lance wanted to revive his cycling career but perhaps not unexpectedly the top teams were unwilling to take a risk.
However Lance was given a break by the US postal team, which proved to be a remarkably judicious decision. Therefore in 1998 Lance returned to the professional ranks, although he nearly quit after having to drop out of the Paris Nice Stage race in early spring. However Lance merely needed more time and by the start of the 1999 season was starting to show good form again. In fact the cancer meant Lance Armstrong had lost some weight on his upper body. This loss of muscle mass proved to be a blessing in disguise in the sense that Lance was now more competitive in the mountains. This often proved to be the decisive stage in his Tour victories.
Throughout his comeback Lance has been the subject to many accusations about drug taking. To be fair Lance has never failed a drugs test nor has any convincing evidence been produced. Many of this accusations stem from the fact Lance has become Cycling's first superstar, his career and private life have been subject to enormous scrutiny. Nevertheless it does remain the case that professional cycling has yet to prove it has a clean bill of health and some argue Lance was ill advised to use the controversial trainer, Michele Ferrarri. M.Ferrarri was recently convicted of sporting fraud for advising some clients to use performance enhancing drugs. However since his conviction Lance has dropped M. Ferrarri as a trainer.
Lance Armstrong is the first cyclist to win 6 Tour De France's beating legendary names such as Miguel Indurain, Jaques Anquetil and Eddy Merckx. Some argue however that Armstrong does not have a complete palmeres, apart from the Tour he has won relatively few races. Also compared to riders such as Merckx Lance races relatively few races, concentrating all his effort on the Tour. However cycling has changed with an influx of riders from new countries, more money e.t.c. It has become much more competitive and much more difficult to be in contention for races all year round. The Tour remains the most lucrative and prestigious event, to win it 7 consecutive times could be one of sport's greatest achievements let alone cycling's greatest achievements.
As well as cycling Lance Armstrong [http://cyclinginfo.co.uk/cyclists/us/lance-armstrong-biography/] is active in promoting his charitable trust The Lance Armstrong Foundation which helps raise money for cancer. The yellow wrist band "Live Strong" have proved remarkably popular starting many similar wristbands. Since retiring from cycling Lance Armstrong ran the New York marathon on Nov 5th 2006. His finishing time 2 hours, 59 minutes and 36 seconds. In the last half of the race he said he suffered alot saying:
"I think I bit off more than I could chew, I thought the marathon would be easier,"
It is likely Lance will continue to look for new challenges and will probably try to improve on this time.
More: Biographies of cyclists
Tejvan Pettinger. Tejvan is a member of Sri Chinmoy Cycling Team and regularly races in British Time Trials. He finished 4th in the National 100 Mile Time Trial championship 2005
Article Source: http://EzineArticles.com/?expert=Tejvan_Pettinger
Saturday 13 March 2010
5 steps to be taken to fully enjoy Bicylcing off road
For the uninitiated, off road biking literally means taking your bike off the road and driving on dirt tracks right in the lap of nature. It could be pure riding your mountain bike or a combination of hiking and biking.
Motorcycles are very popular because they make the rider feel macho and rugged. Well, as far as bicycles are concerned, off road biking has all the machismo that any rider would ever require. There are many riders who claim that a person cannot be called a good cyclist until he or she has tried out the dirt trails and has successfully undertaken mountain biking. Mountain biking or off road biking utilizes every ounce of your cycling skills. You should not just be in perfect control of your bike but must be completely confident as far as your cycling abilities are concerned. There will be a small dirt track which you have to stick to throughout your ride. Any slip up will take you hurtling down the mountain or shall send you into the thick trees.
Off road biking needs proper preparation and the right set of skills. You have to prepare for mountain biking just as you would prepare for a hike in the mountains. However, in this case, you will have to prepare not just yourself but your bike as well.
If you think off road biking is tough, there is no doubt that it is so. However, that does not mean off road biking is suitable only for those who have a death wish. In fact, mountain biking is a lot better than hiking.
For starters, you get to travel a lot faster on your bike as compared to hiking your way to the top. Further, the ride upwards may be physically grueling but the ride downwards will be an absolute joy. All you need to do is retain control on your bike and your speed and you will simply breeze through downhill until you reach ground level.
There are some rules and guidelines that must never be ignored when going off road with your bike.
Maximum accidents amongst off road bikers occur due to two reasons. One, the rider is not experienced enough to go off road with his or her bike. Two, the biker grew overconfident and met an animal or a hiking party or a vehicle on the other side of a bend or curve. In either case, you suffer because you lost control on your bike.
Off road biking is fun but it will punish any person who does not respect the sport. If you intend to participate in off road biking, make it a point to go along with a friend. It is not necessary to ride together. All you need to do is agree on a certain meeting point at the end of the trip. This will ensure that at least one person is present to help you out in case you get stuck in a spot of bother.
Further, never go off road biking without adequate preparations to treat any accident or injury. Cuts, scrapes and gashes are very common in off road biking. Having a good first aid kit with you is a good idea.
Mon is a biking enthusiast and enjoys cycling as well as sharing his experiences with other bikers. His current interests are in Diadora Shoes MTB [http://www.diadorashoesmtb.com/] and other cycling products and he owes his improved biking performance to the comfort Diadora Cycling Shoes [http://www.diadorashoesmtb.com/Diadoracyclingshoes.html] provide during long biking activities.
Article Source: http://EzineArticles.com/?expert=Mon_Ion
Motorcycles are very popular because they make the rider feel macho and rugged. Well, as far as bicycles are concerned, off road biking has all the machismo that any rider would ever require. There are many riders who claim that a person cannot be called a good cyclist until he or she has tried out the dirt trails and has successfully undertaken mountain biking. Mountain biking or off road biking utilizes every ounce of your cycling skills. You should not just be in perfect control of your bike but must be completely confident as far as your cycling abilities are concerned. There will be a small dirt track which you have to stick to throughout your ride. Any slip up will take you hurtling down the mountain or shall send you into the thick trees.
Off road biking needs proper preparation and the right set of skills. You have to prepare for mountain biking just as you would prepare for a hike in the mountains. However, in this case, you will have to prepare not just yourself but your bike as well.
If you think off road biking is tough, there is no doubt that it is so. However, that does not mean off road biking is suitable only for those who have a death wish. In fact, mountain biking is a lot better than hiking.
For starters, you get to travel a lot faster on your bike as compared to hiking your way to the top. Further, the ride upwards may be physically grueling but the ride downwards will be an absolute joy. All you need to do is retain control on your bike and your speed and you will simply breeze through downhill until you reach ground level.
There are some rules and guidelines that must never be ignored when going off road with your bike.
Maximum accidents amongst off road bikers occur due to two reasons. One, the rider is not experienced enough to go off road with his or her bike. Two, the biker grew overconfident and met an animal or a hiking party or a vehicle on the other side of a bend or curve. In either case, you suffer because you lost control on your bike.
Off road biking is fun but it will punish any person who does not respect the sport. If you intend to participate in off road biking, make it a point to go along with a friend. It is not necessary to ride together. All you need to do is agree on a certain meeting point at the end of the trip. This will ensure that at least one person is present to help you out in case you get stuck in a spot of bother.
Further, never go off road biking without adequate preparations to treat any accident or injury. Cuts, scrapes and gashes are very common in off road biking. Having a good first aid kit with you is a good idea.
Mon is a biking enthusiast and enjoys cycling as well as sharing his experiences with other bikers. His current interests are in Diadora Shoes MTB [http://www.diadorashoesmtb.com/] and other cycling products and he owes his improved biking performance to the comfort Diadora Cycling Shoes [http://www.diadorashoesmtb.com/Diadoracyclingshoes.html] provide during long biking activities.
Article Source: http://EzineArticles.com/?expert=Mon_Ion
Friday 12 March 2010
How to Increase Bicycling Performance With a Hydration Bladder Backpack
Dehydration is the main cause of heat related illness and can be very dangerous if not kept in check. When working or exercising at a level that causes the body to sweat, it is recommended that you drink 5 to 7 ounces of cool fluids every 15-20 minutes in order to rehydrate the body. The average person doing moderate exercise in moderate temperature needs at least 1 liter of water per hour. That amount increases as the amount of physical exertion and external temperatures rise.
Becoming dehydrated can cause you to end your workout prematurely, if not worse. Dehydration can cause up to a 30% decrease in bicycling performance as well as elevated body temperatures, increase in heart rate, low endurance and extreme fatigue.
Hydration bladder backpacks are the perfect solution allowing users to carry water with them in a comfortable and easy fashion. A hydration pack contains a bladder of water connected to a suction tube. The size of the backpack you need depends on the length and level of your workout or hike. Longer trips will require a larger water bladder in order to stay hydrated throughout your trip. CamelBak and The North Face are great brands to consider.
With hydration bladder backpacks made in a variety of volumes and backpack sizes, everyone-from children to women and men-can reap the benefits of this simple but helpful technology. Whether on an extensive hardcore trail, a long haul trip or out for a low-key ride, staying hydrated is a must.
Doug and Judy are the proud owners of http://besthydrationbackpacks.com. If are looking for more information on Hydration Backpacks please visit us there! Thanks for dropping in and, please, while you're there, leave us a comment! We love to hear from our visitors!
Article Source: http://EzineArticles.com/?expert=Doug_Kramer
Becoming dehydrated can cause you to end your workout prematurely, if not worse. Dehydration can cause up to a 30% decrease in bicycling performance as well as elevated body temperatures, increase in heart rate, low endurance and extreme fatigue.
Hydration bladder backpacks are the perfect solution allowing users to carry water with them in a comfortable and easy fashion. A hydration pack contains a bladder of water connected to a suction tube. The size of the backpack you need depends on the length and level of your workout or hike. Longer trips will require a larger water bladder in order to stay hydrated throughout your trip. CamelBak and The North Face are great brands to consider.
With hydration bladder backpacks made in a variety of volumes and backpack sizes, everyone-from children to women and men-can reap the benefits of this simple but helpful technology. Whether on an extensive hardcore trail, a long haul trip or out for a low-key ride, staying hydrated is a must.
Doug and Judy are the proud owners of http://besthydrationbackpacks.com. If are looking for more information on Hydration Backpacks please visit us there! Thanks for dropping in and, please, while you're there, leave us a comment! We love to hear from our visitors!
Article Source: http://EzineArticles.com/?expert=Doug_Kramer
Thursday 11 March 2010
6 most dangerous places to ride a bicycle in the world
Cycling is an activity that can be enjoyed as a professional sport, a mode of transportation, or a recreational activity. It is considered one of the top leisurely activities that Americans enjoy. Cycling is not only a great way to get some fresh air and enjoy the scenery around you but it is also an excellent form of exercise.
The most popular type of cycling is road cycling, which is mainly on paved surfaces. One type of road cycling that is quickly gaining popularity is adventure cycling where cycling trips are extended into long journeys. Part of the appeal of adventure cycling is that it pushes the cyclist to their limits. It's extreme biking! And, naturally with anything extreme there are some that want to push the sport even farther.
These adventurous souls have sought out the most dangerous places in the world to ride a bike. And, once the stories started to get around the legends were born. Now, these dangerous locales are sought after by cyclists looking for a new challenge. If you think you have what it takes, then here's your chance to ride a bike in the most dangerous places in the world.
According to the Transportation For America and the Surface Transportation Policy Partnership, the most dangerous U.S. city to ride a bicycle in is Orlando, Florida. In fact, the top 10 most dangerous U.S. cities to ride in are all located in the South.
The most dangerous state to cycle in is also Florida with 119 bicycle related fatalities in 2007. California was a close second with 109 deaths. So, if you're planning a long bike trip either avoid or head towards these states -- depending on whether your goal is to seek danger.
The most dangerous street in the world to bicycle on is Coroico Road. Located in the Bolivian Andes, this is considered the steepest and bumpiest road around. The road plunges down almost 3,600 meters or 2.25 miles. It has been said that bikers can reach speeds of near 80km/hr without trying.
The most dangerous bike trail is found on the Cliffs of Moher in Ireland. There is a 600 foot drop down to the Atlantic Ocean, with ledges that are sometimes only four inches wide and gaps that are over four feet long.
And now for the real shocker. The most dangerous place to ride your bike isn't half a world away, it's just outside your door. The sidewalk is considered by most cyclists the most dangerous place to ride a bike.
The sidewalk is hazardous because there is a greater chance of colliding with another cyclist or a pedestrian. Collisions with a car are more common too because drivers aren't watching the sidewalk and bikers ride down curbs and driveways without looking. Not only is sidewalk cycling twice as dangerous than cycling in the street but it becomes four times as dangerous to cycle when you are going against traffic.
If you plan on seeking out extreme biking conditions, keep these important safety tips in mind. Always wear a helmet. Ride in the same direction as traffic, never against it. Obey the rules of the road. And, stay aware of your surroundings. Good rides!
If you want to ride in Southern California, then check out the Long Beach bike routes. Long Beach is aiming to become the most bike friendly city in the United States ( http://www.everythinglongbeach.com/lb/bikes ).
Article Source: http://EzineArticles.com/?expert=Darla_Blackmon
The most popular type of cycling is road cycling, which is mainly on paved surfaces. One type of road cycling that is quickly gaining popularity is adventure cycling where cycling trips are extended into long journeys. Part of the appeal of adventure cycling is that it pushes the cyclist to their limits. It's extreme biking! And, naturally with anything extreme there are some that want to push the sport even farther.
These adventurous souls have sought out the most dangerous places in the world to ride a bike. And, once the stories started to get around the legends were born. Now, these dangerous locales are sought after by cyclists looking for a new challenge. If you think you have what it takes, then here's your chance to ride a bike in the most dangerous places in the world.
According to the Transportation For America and the Surface Transportation Policy Partnership, the most dangerous U.S. city to ride a bicycle in is Orlando, Florida. In fact, the top 10 most dangerous U.S. cities to ride in are all located in the South.
The most dangerous state to cycle in is also Florida with 119 bicycle related fatalities in 2007. California was a close second with 109 deaths. So, if you're planning a long bike trip either avoid or head towards these states -- depending on whether your goal is to seek danger.
The most dangerous street in the world to bicycle on is Coroico Road. Located in the Bolivian Andes, this is considered the steepest and bumpiest road around. The road plunges down almost 3,600 meters or 2.25 miles. It has been said that bikers can reach speeds of near 80km/hr without trying.
The most dangerous bike trail is found on the Cliffs of Moher in Ireland. There is a 600 foot drop down to the Atlantic Ocean, with ledges that are sometimes only four inches wide and gaps that are over four feet long.
And now for the real shocker. The most dangerous place to ride your bike isn't half a world away, it's just outside your door. The sidewalk is considered by most cyclists the most dangerous place to ride a bike.
The sidewalk is hazardous because there is a greater chance of colliding with another cyclist or a pedestrian. Collisions with a car are more common too because drivers aren't watching the sidewalk and bikers ride down curbs and driveways without looking. Not only is sidewalk cycling twice as dangerous than cycling in the street but it becomes four times as dangerous to cycle when you are going against traffic.
If you plan on seeking out extreme biking conditions, keep these important safety tips in mind. Always wear a helmet. Ride in the same direction as traffic, never against it. Obey the rules of the road. And, stay aware of your surroundings. Good rides!
If you want to ride in Southern California, then check out the Long Beach bike routes. Long Beach is aiming to become the most bike friendly city in the United States ( http://www.everythinglongbeach.com/lb/bikes ).
Article Source: http://EzineArticles.com/?expert=Darla_Blackmon
Wednesday 10 March 2010
The wonder of the Tour de France
For most Americans, the initial images that come to mind when one mentions sports are group athletics on a field. Football, baseball, and basketball are the holy trinity of sporting events States-side, but to Europeans, older and more traditional activities reign supreme.
Even more important, those European sports that might sometimes seem "wimpy" to Americans are actually more more grueling and require more endurance. Bicycle races across multiple countries and miles and miles run during soccer games are a whole lot more of an effort, after all, than just running around a baseball diamond, enjoying a whole lot of free time in the dugout.
One of the biggest sporting events not just in France, but all over Europe, is The Tour de France. A race that pits riders from countries all over the world against one another, themselves, and the elements, it is not a race for the faint of heart. Lasting over three weeks, the race is broken down into day-long segments, known as stages, which can involve anything from the final sprint into Paris to climbing some of the most heart-popping sections of the Alps...on nothing but one's own leg power.
One of the most exciting parts of The Tour de France is the fact that, every year, the route changes. In actuality, the distance for the race can vary a great deal, with the shortest clocking in around 1,500 miles, and the longest somewhere around 3,570 miles. Riders never know quite what they're going to get, and neither do the fans, who line small mountain passes as well as city streets, ecstatic to cheer their favorites on.
But not just anyone can qualify--or survive--a ride in The Tour de France. Riders planning on tackling The Tour de France have to be in peak physical shape, because the race is one of the most demanding sporting events in the entire world of sports, not just bicycle racing. With very little time to rest and recuperate, and literally hundreds of miles of biking up and down mountain roads ahead of them, riders have to train for months and months to get anywhere ready to compete.
Aside from that, the race is known for being daunting emotionally, since much time is spent alone, unsure of one's standing in the race, and dealing with the very real thought that, after the next hundred miles, 900 more are waiting. It takes a lot out of anyone, even a famous bicyclist, to compete in this race.
And while Americans might not have historically cared very much about bicycle racing, that all changed in recent years.. Not only were all of the Americans hanging on the daily results, but there was a huge rise in the popularity of long distance bicycling. Ever since this historic reign of terror, interest in the race has been the standard.
Who managed to change American opinion on The Tour de France? A single rider, Lance Armstrong, who managed to win The Tour de France not once, not twice, not three times, but SEVEN times, in a row. He managed to come back from a devastating cancer diagnosis to triumph in the race, and led to a lot of bicycling-related patriotism for those Americans who might not have even been interested in the race in the first place.
No matter the reason, one thing is definitely certain about The Tour de France: it's not a sporting event for the faint of heart to participate in, and anyone watching has to give a whole lot of kudos to anyone strong--or crazy--enough to decide they're ready to take on the mountains and the landscape of France for three weeks at a time, with only a bicycle.
Damian Papworth, a keen cyclist understands how important hydration is in the sport, at all levels. For this reason, he created the Cycling Water Bottle website, offering free information on bicycle water bottles
Article Source: http://EzineArticles.com/?expert=Damian_Papworth
Even more important, those European sports that might sometimes seem "wimpy" to Americans are actually more more grueling and require more endurance. Bicycle races across multiple countries and miles and miles run during soccer games are a whole lot more of an effort, after all, than just running around a baseball diamond, enjoying a whole lot of free time in the dugout.
One of the biggest sporting events not just in France, but all over Europe, is The Tour de France. A race that pits riders from countries all over the world against one another, themselves, and the elements, it is not a race for the faint of heart. Lasting over three weeks, the race is broken down into day-long segments, known as stages, which can involve anything from the final sprint into Paris to climbing some of the most heart-popping sections of the Alps...on nothing but one's own leg power.
One of the most exciting parts of The Tour de France is the fact that, every year, the route changes. In actuality, the distance for the race can vary a great deal, with the shortest clocking in around 1,500 miles, and the longest somewhere around 3,570 miles. Riders never know quite what they're going to get, and neither do the fans, who line small mountain passes as well as city streets, ecstatic to cheer their favorites on.
But not just anyone can qualify--or survive--a ride in The Tour de France. Riders planning on tackling The Tour de France have to be in peak physical shape, because the race is one of the most demanding sporting events in the entire world of sports, not just bicycle racing. With very little time to rest and recuperate, and literally hundreds of miles of biking up and down mountain roads ahead of them, riders have to train for months and months to get anywhere ready to compete.
Aside from that, the race is known for being daunting emotionally, since much time is spent alone, unsure of one's standing in the race, and dealing with the very real thought that, after the next hundred miles, 900 more are waiting. It takes a lot out of anyone, even a famous bicyclist, to compete in this race.
And while Americans might not have historically cared very much about bicycle racing, that all changed in recent years.. Not only were all of the Americans hanging on the daily results, but there was a huge rise in the popularity of long distance bicycling. Ever since this historic reign of terror, interest in the race has been the standard.
Who managed to change American opinion on The Tour de France? A single rider, Lance Armstrong, who managed to win The Tour de France not once, not twice, not three times, but SEVEN times, in a row. He managed to come back from a devastating cancer diagnosis to triumph in the race, and led to a lot of bicycling-related patriotism for those Americans who might not have even been interested in the race in the first place.
No matter the reason, one thing is definitely certain about The Tour de France: it's not a sporting event for the faint of heart to participate in, and anyone watching has to give a whole lot of kudos to anyone strong--or crazy--enough to decide they're ready to take on the mountains and the landscape of France for three weeks at a time, with only a bicycle.
Damian Papworth, a keen cyclist understands how important hydration is in the sport, at all levels. For this reason, he created the Cycling Water Bottle website, offering free information on bicycle water bottles
Article Source: http://EzineArticles.com/?expert=Damian_Papworth
Tuesday 9 March 2010
How to Bicycle 100 miles
Cycling 100 miles (a century) is an achievable feat for most people assuming adequate preparation and training are performed.
Obviously the main thing you need to do is to start building up the miles you clock on the bike as early as possible in your training regime. You should aim to be able to complete a 75 mile training ride two weeks before your century attempt. Assuming you achieve this then the extra 25 miles on the day should not be a problem.
Based on this 75 mile plan you will need to slowly build up your rides to this length in order to avoid injury. Aim to go for at least 2 short rides during the week and then one long ride at the weekend. The long ride (and your weekly mileage total) should not increase in distance more than 15% each week. Ramping up your training at a faster rate will significantly increase your chances of picking up an injury.
Another essential way to prepare for your 100 mile ride is to treat your training as a practise ground for the kit, clothing and nutrition you will use on the big day. Try to simulate race circumstances on every training ride by wearing exactly the clothing and carrying exactly the kit you will start with on century day. By doing this you will reduce the risk of any nasty surprises ruining you enjoyment of the 100 mile ride.
Nutrition is key on such a long ride. Use your weekly long rides to experiment with what foods work best for you. Foods such as potatoes, bagels, fig rolls and the famous peanut butter sandwich are all popular amongst endurance cyclists. Find out what works for you and what does in training not on the century attempt itself.
For further information about century training programs just follow this link.
Article Source: http://EzineArticles.com/?expert=James_Wannop
Obviously the main thing you need to do is to start building up the miles you clock on the bike as early as possible in your training regime. You should aim to be able to complete a 75 mile training ride two weeks before your century attempt. Assuming you achieve this then the extra 25 miles on the day should not be a problem.
Based on this 75 mile plan you will need to slowly build up your rides to this length in order to avoid injury. Aim to go for at least 2 short rides during the week and then one long ride at the weekend. The long ride (and your weekly mileage total) should not increase in distance more than 15% each week. Ramping up your training at a faster rate will significantly increase your chances of picking up an injury.
Another essential way to prepare for your 100 mile ride is to treat your training as a practise ground for the kit, clothing and nutrition you will use on the big day. Try to simulate race circumstances on every training ride by wearing exactly the clothing and carrying exactly the kit you will start with on century day. By doing this you will reduce the risk of any nasty surprises ruining you enjoyment of the 100 mile ride.
Nutrition is key on such a long ride. Use your weekly long rides to experiment with what foods work best for you. Foods such as potatoes, bagels, fig rolls and the famous peanut butter sandwich are all popular amongst endurance cyclists. Find out what works for you and what does in training not on the century attempt itself.
For further information about century training programs just follow this link.
Article Source: http://EzineArticles.com/?expert=James_Wannop
Monday 8 March 2010
Top 7 Cycling Routes of Germany
This is surprising to me but the European country I get the most requests for bicycle touring route information is Germany. Maybe I should not be as surprised about the request of cycling routes in Germany as the country offers over 200 bike routes which receive lots of bicycle traffic from local citizens and visitors alike.
The top 7 routes for bicycle touring in Germany:
Romantic Road Bike Route
The Romantic Road bike route is not well known by North American cyclists, this is easily my favourite. The route starts in Wurzburg near Frankfurt and winding along quiet farm lanes and bike paths to the Austrian border at Fussen. Along the way you pass by three walled medieval cities, the fairy tale castles of King Ludwig II, vineyards and much more. The terrain is rolling with a few big climbs along the 420 km (261 mile) route.
Rhine Cycle Route
This is the route everyone has heard about. The Rhine Cycle Route starts in the Netherlands and ends in Switzerland but the most scenic section lays in Germany. The main German section is 330 km (205 miles) long although doing the whole route will more than double that distance. The route is fairly flat along well maintained paved as you pass interesting castles and the river traffic.
Moselle River Trail
A two country route, the Moselle River Trail starts in Germany at the Rhine River and ends in France at the Metz River. Along the way this 304 km (189 mile) route follows the river valley passing through vineyards and historic towns
Bodensee Bike Route
North American's know the Bodensee Bike route as Lake Constance. Take this route to visit three countries on one tour, Germany, Austria and Switzerland. The route itself is quite gentle with interesting towns as you circle the lake.
Danube Bike Trail
This is the premier bicycle touring route in Europe, the best there is for beginners. The German section starts at Donaugschingen in the Black Forest region and takes you 525 km (326 miles) to Passau on the Austrian border. Do continue to Vienna, Budapest and the Black Sea. Your bicycle touring through Bavaria takes you through picturesque town, medieval cities such as Regenburg.
Mozart Bike Route
The Mozart Bike Route visits the southeastern corner of Germany around Berchtsgaden, before crossing into Austria and looping around the Austrian lakes district and Salzburg. Although mostly cycling over rolling terrain expect a few major climbs. Highlights include the Salzburg fortresses, the palace at Chimsee and Austria Lakes District.
German Border Bike Route
This route is also not as well known to North American's. It starts in eastern Germany at the Czech border and where the German Border Bike Route meanders for 1,400 km (870 miles) before reaching the Baltic Seas.
When considering a Bicycle Tour of Europe consider these seven cycling routes in Germany.
And every year Tom Oxby explores North America and Europe on while bicycle touring and hiking. He has found that proper planning is essential to get the most from your cycling adventure. For more fascinating information about bicycle touring visit his website at http://www.easybicycletouring.com
For more information on cycling in Germany visit http://www.easybicycletouring.com/germanyromanticroad.php
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
The top 7 routes for bicycle touring in Germany:
Romantic Road Bike Route
The Romantic Road bike route is not well known by North American cyclists, this is easily my favourite. The route starts in Wurzburg near Frankfurt and winding along quiet farm lanes and bike paths to the Austrian border at Fussen. Along the way you pass by three walled medieval cities, the fairy tale castles of King Ludwig II, vineyards and much more. The terrain is rolling with a few big climbs along the 420 km (261 mile) route.
Rhine Cycle Route
This is the route everyone has heard about. The Rhine Cycle Route starts in the Netherlands and ends in Switzerland but the most scenic section lays in Germany. The main German section is 330 km (205 miles) long although doing the whole route will more than double that distance. The route is fairly flat along well maintained paved as you pass interesting castles and the river traffic.
Moselle River Trail
A two country route, the Moselle River Trail starts in Germany at the Rhine River and ends in France at the Metz River. Along the way this 304 km (189 mile) route follows the river valley passing through vineyards and historic towns
Bodensee Bike Route
North American's know the Bodensee Bike route as Lake Constance. Take this route to visit three countries on one tour, Germany, Austria and Switzerland. The route itself is quite gentle with interesting towns as you circle the lake.
Danube Bike Trail
This is the premier bicycle touring route in Europe, the best there is for beginners. The German section starts at Donaugschingen in the Black Forest region and takes you 525 km (326 miles) to Passau on the Austrian border. Do continue to Vienna, Budapest and the Black Sea. Your bicycle touring through Bavaria takes you through picturesque town, medieval cities such as Regenburg.
Mozart Bike Route
The Mozart Bike Route visits the southeastern corner of Germany around Berchtsgaden, before crossing into Austria and looping around the Austrian lakes district and Salzburg. Although mostly cycling over rolling terrain expect a few major climbs. Highlights include the Salzburg fortresses, the palace at Chimsee and Austria Lakes District.
German Border Bike Route
This route is also not as well known to North American's. It starts in eastern Germany at the Czech border and where the German Border Bike Route meanders for 1,400 km (870 miles) before reaching the Baltic Seas.
When considering a Bicycle Tour of Europe consider these seven cycling routes in Germany.
And every year Tom Oxby explores North America and Europe on while bicycle touring and hiking. He has found that proper planning is essential to get the most from your cycling adventure. For more fascinating information about bicycle touring visit his website at http://www.easybicycletouring.com
For more information on cycling in Germany visit http://www.easybicycletouring.com/germanyromanticroad.php
Article Source: http://EzineArticles.com/?expert=Tom_Oxby
Sunday 7 March 2010
11 Important Steps to Follow to Achieve Great Results in Cycle Racing
You probably already know that in order for competitive cyclists to achieve big accomplishments in cycling races they must focus and commit themselves 100% to their cycling goals. If this year, your dream is to win your State Cycling Point Series and you are committed 100% to your goal, there are some cycling tips that you should follow that can help you lead your State Point Series from the beginning to the end of your racing season.
Follow your cycling training plan with CONSISTENCY throughout the year and always take your "easy week" so you can recover in order to stay competitive all season long.
Participate in ALL cycling races that count for your Point Series throughout the year (criteriums, road races and time trials).
Participate in competitive group rides when there are no cycling races to keep your competitive edge sharp all year long.
Always sprint at the end of every race in order to place in the top 25 so that you can always accumulate points.
Never break the "yellow line rule" in road races to avoid getting disqualified and miss out on getting important points that can help you win the racing series.
Do your best to always finish all the races no matter how tough it gets because even one point can help your standings at the end.
Always bring spare wheels with you to all your races in case of a flat tire that can prevent you from starting or finishing a race.
Always take your "free laps" in criterium races if you break down, crash or get a flat tire so you don't end up chasing the group on your own and lose your opportunity to finish within the top 25 places.
Try to have a spare bicycle or a friend's bicycle that fits you, close by that you can use in case of a major break-down that can get you out of the race.
Always remember to bring food in your jersey pockets and have support in the feed zone that can hand you water bottles when participating in long road races to avoid dehydration and bonking that can get you out of the race.
Be ready at the start line 10-15 minutes before the start time of your races to avoid missing any race.
By following these cycling racing tips a lot of competitors from the Tampa Bay area have won the Florida Point Series in various cycling categories many years in a row. If you always remember to follow these cycling tips throughout your cycling racing seasons, you too can be the next State Cycling Point Series Champion year after year.
http://chavezcycling.com
Follow your cycling training plan with CONSISTENCY throughout the year and always take your "easy week" so you can recover in order to stay competitive all season long.
Participate in ALL cycling races that count for your Point Series throughout the year (criteriums, road races and time trials).
Participate in competitive group rides when there are no cycling races to keep your competitive edge sharp all year long.
Always sprint at the end of every race in order to place in the top 25 so that you can always accumulate points.
Never break the "yellow line rule" in road races to avoid getting disqualified and miss out on getting important points that can help you win the racing series.
Do your best to always finish all the races no matter how tough it gets because even one point can help your standings at the end.
Always bring spare wheels with you to all your races in case of a flat tire that can prevent you from starting or finishing a race.
Always take your "free laps" in criterium races if you break down, crash or get a flat tire so you don't end up chasing the group on your own and lose your opportunity to finish within the top 25 places.
Try to have a spare bicycle or a friend's bicycle that fits you, close by that you can use in case of a major break-down that can get you out of the race.
Always remember to bring food in your jersey pockets and have support in the feed zone that can hand you water bottles when participating in long road races to avoid dehydration and bonking that can get you out of the race.
Be ready at the start line 10-15 minutes before the start time of your races to avoid missing any race.
By following these cycling racing tips a lot of competitors from the Tampa Bay area have won the Florida Point Series in various cycling categories many years in a row. If you always remember to follow these cycling tips throughout your cycling racing seasons, you too can be the next State Cycling Point Series Champion year after year.
http://chavezcycling.com
Saturday 6 March 2010
5 things to know before Bicycling in Demark
One of the greatest ways to explore Denmark and meet the Danes is to get on a bicycle. Bicycling in Denmark is the number one mode of transportation and also one of the most popular forms of recreation. The bicycle is King of the Road and there are many reasons for that. But before you get on your bike, there are a few things you should know about cycling in Denmark.
You probably already know how to ride a bike and the basic safety rules, but there are some specific rules, which apply to cycling in Denmark. Not knowing them can cause you problems and in worse case get you in trouble with the law. Ignorance is not an excuse.
First, let me stress the fact that bicycling is very safe in Denmark due to the many bicycle lanes in the cities and more importantly the laws, which give the bicycle the right over motor vehicles.
Motor vehicles must yield to cyclists and give them right of way. The penalties for injuring a cyclist are steep and the rare accident is usually major news.
The rare accidents are usually between large trucks, which often have blind spots. Being aware of motor traffic is important. Just because cyclists have the right of way, does not give a cyclist carte blanche - motorists can have problems seeing cyclists! Pay attention when coming in contact with motor traffic - especially at intersections!
A few rules that you should be aware of as a cyclist are:
1. You MUST always use the bicycle lane or path if it available. You can only ride on the road if there is no cycle lane or path. Ride on the right side of the road.
2. Obey all traffic signals and laws. Many cycle paths have their own light signals for bicyclists. These signals are just like the regular traffic lights but a bit smaller. They are there to protect the cyclist, so it is vital you obey them.
3. When you want to turn left at an intersection, you ride on the right side of the road, signal your intention to stop, ride through the intersection and stop at the opposite side. There you wait for the light to change and continue across.
4. You must never ride a bicycle on the "walking streets", sidewalks or pedestrian crossings. You will get fined for such violations. You must get off your bike and walk it.
5. Learn your hand signals for stopping and turning and use them. Also it is advised to ride signal file on the right side of the path. The left side is for passing and you should signal by ringing your bell to let other riders know you are passing.
In the city the bicycle paths are very busy during commuting time and not obeying proper bicycle etiquette like signalling, proper riding techniques and paying attention can cause accidents. Worse can be the berating you will get from other cyclists. Danes are not afraid to tell you did something wrong - especially when it comes to riding a bike.
If you take these simple steps, you will soon learn that bicycling is one of the best ways to explore the cities and country and you will encounter many Danes along the way. At stoplights, you will notice many conversations going on and it is also okay to ask for directions and assistance. The Danes are usually quite willing to help another cyclists.
For more information on bicycling in Denmark and learning about where to rent a bike, bicycle routes and other important facts about cycling, you can check out http://www.fyidenmark.com/bicycling.html. Being well informed about cycling in Denmark will make sure you get the most out of your cycling adventure.
Article Source: http://EzineArticles.com/?expert=Charlie_Petersen
You probably already know how to ride a bike and the basic safety rules, but there are some specific rules, which apply to cycling in Denmark. Not knowing them can cause you problems and in worse case get you in trouble with the law. Ignorance is not an excuse.
First, let me stress the fact that bicycling is very safe in Denmark due to the many bicycle lanes in the cities and more importantly the laws, which give the bicycle the right over motor vehicles.
Motor vehicles must yield to cyclists and give them right of way. The penalties for injuring a cyclist are steep and the rare accident is usually major news.
The rare accidents are usually between large trucks, which often have blind spots. Being aware of motor traffic is important. Just because cyclists have the right of way, does not give a cyclist carte blanche - motorists can have problems seeing cyclists! Pay attention when coming in contact with motor traffic - especially at intersections!
A few rules that you should be aware of as a cyclist are:
1. You MUST always use the bicycle lane or path if it available. You can only ride on the road if there is no cycle lane or path. Ride on the right side of the road.
2. Obey all traffic signals and laws. Many cycle paths have their own light signals for bicyclists. These signals are just like the regular traffic lights but a bit smaller. They are there to protect the cyclist, so it is vital you obey them.
3. When you want to turn left at an intersection, you ride on the right side of the road, signal your intention to stop, ride through the intersection and stop at the opposite side. There you wait for the light to change and continue across.
4. You must never ride a bicycle on the "walking streets", sidewalks or pedestrian crossings. You will get fined for such violations. You must get off your bike and walk it.
5. Learn your hand signals for stopping and turning and use them. Also it is advised to ride signal file on the right side of the path. The left side is for passing and you should signal by ringing your bell to let other riders know you are passing.
In the city the bicycle paths are very busy during commuting time and not obeying proper bicycle etiquette like signalling, proper riding techniques and paying attention can cause accidents. Worse can be the berating you will get from other cyclists. Danes are not afraid to tell you did something wrong - especially when it comes to riding a bike.
If you take these simple steps, you will soon learn that bicycling is one of the best ways to explore the cities and country and you will encounter many Danes along the way. At stoplights, you will notice many conversations going on and it is also okay to ask for directions and assistance. The Danes are usually quite willing to help another cyclists.
For more information on bicycling in Denmark and learning about where to rent a bike, bicycle routes and other important facts about cycling, you can check out http://www.fyidenmark.com/bicycling.html. Being well informed about cycling in Denmark will make sure you get the most out of your cycling adventure.
Article Source: http://EzineArticles.com/?expert=Charlie_Petersen
Friday 5 March 2010
Sprint Triathlon Training - Improve Your Bicycling Cadence and Get Faster
In bicycling, cadence refers to how many times the pedals spin per minute. You can count your own cadence the same way you would count your pulse. All you need is a stopwatch. Count the number of times that one leg pushes down on the pedal for 10 seconds and multiply by 6. You can count for a full minute if you like as well. Here is a chart showing your cadence in revolutions per minute based on your 10 second count:
10 60 rpm
11 66 rpm
12 72 rpm
13 78 rpm
14 84 rpm
15 90 rpm
16 96 rpm
Will a faster cadence make me faster on the bike?
In the long run the object of sprint triathlon training or even Ironman triathlon training is to go faster on the bike while still having energy for the run.
Bicycling speed is a result of your cadence (how fast the pedals are spinning) multiplied by the "gear inches" or how far your bike travels with each rotation of the pedals. If you maintain your cadence at 90 for example, and you want to go faster, you will need to use a harder gear. This requires training to teach your muscles how to push that harder gear without getting fatigued. But it is the only way to go faster once you have reached your own top cadence.
Ultimately your speed on the bike comes down to just two basic components that you can control...your cadence and the gear you are using. I hope that you can understand how training your body to use a higher cadence will help you go faster on the bike leg of your training.
What's the best cadence?
There is no "best" cadence...it depends on your personal physiology, your training background and your performance goals. Most people will have a naturally selected cadence, but that doesn't mean this is your optimal cadence. In my experience working with newer cyclists, or cyclists who are just getting interested in racing have a cadence on the lower side anywhere from 60 to 75 rpm, while more experienced cyclists tend to have a cadence anywhere from 75 to 95rpm. Frequently people have the mistaken notion that they should be "working hard" on the bike which forces them to use a harder gear than necessary and slows down their cadence.
By shifting to an easier gear, the amount of force or energy required to push down the pedal is slightly less, enabling the cyclists to pedal slightly faster. It's not so much the faster cadence that is helpful, but the fact that you don't have to push quite as hard with each pedal stroke. For most people, this slight energy savings adds up over time and allows them to ride further and faster with less energy, not to mention being able to have a great run leg.
You can't get something for nothing...
There is a slight tradeoff however. Try this experiment. Get on your bike on a flat stretch of road or trail. Use the easiest gear available on your bike (the granny gear) which will be the smallest gear in front and the largest gear in the back. Now pedal as fast as you can for a minute or more. Are your legs tired? THey should be...it takes energy to move the pedals in circles.
Now repeat the experiment in the hardest gear. Your legs will be tired in a different way...it takes more forces to push the pedals in a harder gear.
So if both extremes make you tired, why is one better than the other? Choosing a higher cadence uses requires less strength from the muscles and shifts the work effort to the cardiovascular system. In addition with less forces used on the pedals, less force is transmitted to your joints. Higher cadences are easier on your knees and hips which can make the difference between enjoying the bike leg and dreading it.
What cadence should I aim for?
A cadence of between 80 and 90 seems to work well for most triathletes. With training, you will discover your own best cadence. In general, I advise my athletes to use slightly easier gears in the beginning of their training in order to get used ot a higher cadence and aim for a goal cadence of 85-95 rpm.
95 is definitely on the higher side, but there is no harm in overshooting a bit to help reprogram your muscle memory. At first it may feel foreign or very fatiguing. This is a skill that needs to be trained just like any other physical skill. But once your become accustomed to a higher cadence, it will begin to feel more normal, and will actually become more efficient for you.
More training information and tips on Sprint Triathlon Training can be found in my free guide, First Time Finisher's Triathlon Guide from Forging The Athlete Written with the first time triathlete in mind, the guide also contains valuable tips and hints on keeping your training fresh and inspired. Download the guide here and sign up for the free Forging the Athlete newsletter at the same time.
The author of this article and training guide, Suzanne Atkinson, MD, is a certified USA Triathlon and USA Cycling Coach and has completed one of the most coveted and interesting triathlons, the Escape from Alcatraz. Suzanne Atkinson, MD is a USAT Certified Triathlon Coach and has competed in one of the most interesting triathlons, the Escape from Alcatraz. She provides personal coaching for both triathletes and cyclists and is avidly involved in the online triathlon community. Her background in both coaching, physiology and medicine bring a unique angle to Triathlon Training for all levels of athlete.
Article Source: http://EzineArticles.com/?expert=Suzanne_Atkinson
10 60 rpm
11 66 rpm
12 72 rpm
13 78 rpm
14 84 rpm
15 90 rpm
16 96 rpm
Will a faster cadence make me faster on the bike?
In the long run the object of sprint triathlon training or even Ironman triathlon training is to go faster on the bike while still having energy for the run.
Bicycling speed is a result of your cadence (how fast the pedals are spinning) multiplied by the "gear inches" or how far your bike travels with each rotation of the pedals. If you maintain your cadence at 90 for example, and you want to go faster, you will need to use a harder gear. This requires training to teach your muscles how to push that harder gear without getting fatigued. But it is the only way to go faster once you have reached your own top cadence.
Ultimately your speed on the bike comes down to just two basic components that you can control...your cadence and the gear you are using. I hope that you can understand how training your body to use a higher cadence will help you go faster on the bike leg of your training.
What's the best cadence?
There is no "best" cadence...it depends on your personal physiology, your training background and your performance goals. Most people will have a naturally selected cadence, but that doesn't mean this is your optimal cadence. In my experience working with newer cyclists, or cyclists who are just getting interested in racing have a cadence on the lower side anywhere from 60 to 75 rpm, while more experienced cyclists tend to have a cadence anywhere from 75 to 95rpm. Frequently people have the mistaken notion that they should be "working hard" on the bike which forces them to use a harder gear than necessary and slows down their cadence.
By shifting to an easier gear, the amount of force or energy required to push down the pedal is slightly less, enabling the cyclists to pedal slightly faster. It's not so much the faster cadence that is helpful, but the fact that you don't have to push quite as hard with each pedal stroke. For most people, this slight energy savings adds up over time and allows them to ride further and faster with less energy, not to mention being able to have a great run leg.
You can't get something for nothing...
There is a slight tradeoff however. Try this experiment. Get on your bike on a flat stretch of road or trail. Use the easiest gear available on your bike (the granny gear) which will be the smallest gear in front and the largest gear in the back. Now pedal as fast as you can for a minute or more. Are your legs tired? THey should be...it takes energy to move the pedals in circles.
Now repeat the experiment in the hardest gear. Your legs will be tired in a different way...it takes more forces to push the pedals in a harder gear.
So if both extremes make you tired, why is one better than the other? Choosing a higher cadence uses requires less strength from the muscles and shifts the work effort to the cardiovascular system. In addition with less forces used on the pedals, less force is transmitted to your joints. Higher cadences are easier on your knees and hips which can make the difference between enjoying the bike leg and dreading it.
What cadence should I aim for?
A cadence of between 80 and 90 seems to work well for most triathletes. With training, you will discover your own best cadence. In general, I advise my athletes to use slightly easier gears in the beginning of their training in order to get used ot a higher cadence and aim for a goal cadence of 85-95 rpm.
95 is definitely on the higher side, but there is no harm in overshooting a bit to help reprogram your muscle memory. At first it may feel foreign or very fatiguing. This is a skill that needs to be trained just like any other physical skill. But once your become accustomed to a higher cadence, it will begin to feel more normal, and will actually become more efficient for you.
More training information and tips on Sprint Triathlon Training can be found in my free guide, First Time Finisher's Triathlon Guide from Forging The Athlete Written with the first time triathlete in mind, the guide also contains valuable tips and hints on keeping your training fresh and inspired. Download the guide here and sign up for the free Forging the Athlete newsletter at the same time.
The author of this article and training guide, Suzanne Atkinson, MD, is a certified USA Triathlon and USA Cycling Coach and has completed one of the most coveted and interesting triathlons, the Escape from Alcatraz. Suzanne Atkinson, MD is a USAT Certified Triathlon Coach and has competed in one of the most interesting triathlons, the Escape from Alcatraz. She provides personal coaching for both triathletes and cyclists and is avidly involved in the online triathlon community. Her background in both coaching, physiology and medicine bring a unique angle to Triathlon Training for all levels of athlete.
Article Source: http://EzineArticles.com/?expert=Suzanne_Atkinson
Subscribe to:
Posts (Atom)