The Beginning of Your Pedal Stroke

Throughout my blog this year, I have talked about every part of the bike an gear, expect for the part that is the thing that allows you to move forward! How could I forget to talk about such a thing??? Well I guess its now or never. So as you might expect I am talking of pedals and biking shoes. To get started there are two different large categories for pedals including flats and clips, and particular shoes that compliment each area. For the most part these pedal differences are based on preference and riding style.

Flats have been the most commonly seen pedal to the general public and are very easy to use. To most the flat pedal is just a regular bike pedal. A flat bike pedal has many upsides and applications. A flat pedal can be used by anyone, and is easy to ride on. A flat pedal gives a stable support for the foot and are used by most recreational riders. Along with these recreational riders, many mtn bikers and bmx riders use the this type of pedal, for increased surface area and maneuverability. These bmx and mtn bike pedals, usually are a little larger than the standard pedal and have gripers that look like metal spikes that rise around .5cm off the pedal to ensure stability and control for the rider. Shoes that are used for flat pedals are usually just tennis shoes or mtn biking and bmx shoes which have a flat sole and increased amount of traction a stability that comes from its higher rise.

Clip pedals also can be used by anyone, but are usually used for those that are more serious about cycling. Clip pedals increase performance, because they allow one to put pressure on the pedals longer as they can not only push down on the pedal, but also pull up. This action increases speed and efficiency while riding. Clip pedals are used throughout most areas of cycling including most areas of professional cycling excluding most bmx riding. One down side to clip pedals is that, one must usually wear particular cycling shoes because they need to have cleats to clip into the pedal. One option that has been transformed is the pedal that appears to be a flat pedal, but actually has a clip also which allows for a person to ride this pedal with either a biking shoe or a tennis shoe.

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The Ideal College Bike

Like I have talked about in my previous blog, transportation can be one thing that you are overlooking in the college planning process. I car can be a good form of transportation for applications of a greater distance than a mile or so. But what are your ideas for getting to class each day, when your classes are across campus and a car cant be used? Do you really want to have to walk a whole mile or more in the frigid, blustery cold, or the rainy, windy, and cold, or the hot, humid days? For most the answer is no. One form of transportation that can be very good in this type application, that would actually give you some exercise is biking.

Biking throughout the campus can be a very good and healthy way of transporting your self to your classes. Not only does biking give you a little work out, but it also can decrease the amount of use of the buses, which decreases the pollution into the environment.

Another reason that biking is a good way to get across your college area, is because it can actually be on of the fastest ways of transportation in a college town. Okay, so obviously it is faster than just walking or even jogging, but in many situation it can be faster than driving or even taking a bus. Many College towns are very busy places, which can a pose a problem in traffic for those cars and buses. Unlike a bus or car, while biking one can take the side walks across the campus to make a direct route across the campus, while avoiding all traffic.

Now if I have you convinced that biking could be a great way for you to get to your classes you might have no clue what kind of bike to purchase. Most campuses offer an abundance of trails and sidewalks, which means that you probably do not need a heavy duty mountain bike. Although these trails and sidewalks do offer a smoother surface they can be plagued, by snow, ice, rain, leaves, and cracks so the ideal bike would be a hybrid with no suspension and a little tread on the tires. A cheaper bike would be the best because it might be left outside a lot of the time. So anything under 750 dollars, would probably be the way to go. Another thing that you might need is a bike chain to protect your bike from theft. And one last thing that might be useful is a bike rack or bag to carry any extra supplies.

Hopefully these tips will help you roll through college with ease.

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The Ideal College Car

Many of you reading this blog, are individuals who are in your waning years of high school, with the glare of college stooping down upon you. As you think about college, you might be preparing for financial costs, housing and books, but one thing that is considered as much as it probably needs to be is transportation. How are you going to get to and from college? And how are you going to transport your self across the campus, and even the metro area? Some people overlook the idea of having a car with you on campus, because they believe that it is unneeded with the busing systems, and suspected little distance that one must need to travel. Although this may be true in some sanitations, a car is usually a very useful item to have during your college years.

A car can be very helpful throughout your college years for many reasons. One reason a car can be useful, is when you would like to go out for the night on the town with your friends. A car allows you more freedom than just the ordinary busing system, that is implemented in most towns. With a car you don’t have to wait for the bus to come at a certain scheduled time.

Another way that a car can be very good at college, is it allows much more freedom and ability to visit home over the weekends. Without a car, ones parents must pick them up from the campus which can be a large hassle. Along with these very useful applications, a car can also be a pleasurable item that a college student can obtain and use while at college.

Now if you/you parents are convinced that a car would be a good thing to have while your at college you may be wondering what kind of car would be the best for the college atmosphere and for a college student. The most well suited car for a college student and campus is one that is efficient, cost effective, safe, and small. A small efficient car will keep the costs of gas down. The particular car that I will most likely get for college is a Subaru WRX, which also gives a fun factor to the equitation.

A car could be one thing that you could be forgetting to consider on your college planning and check list, so take the time to consider this idea.

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Trail/Road Riding Edequate

I’m coming to the base of a large hill, looking into the distance at the large hill that haunts my near future, as I am coming upon the 27^th mile of my 35 mile ride on a nice spring afternoon. As my tires are gliding on the white line and my mind wonders, my attention is suddenly directed at a streak of blue coming straight for me. I take a glance to my left and see a small Dodge truck, coming right at me. I cant do anything now but hope that this guy doesn’t hit me. Me going at a clip of 26mph, and the truck pushing 45, I know that this cant be good. As the truck gets closer I hear a loud rumble of his engine as he accelerates in direction of me. Foot by foot the truck nears me. Its done for me, I think. But then at the last second the truck pulls a hard right and accelerates off into the distance. I take a deep breath, and let my brain recapture what just had happened. As I organize my thoughts I become consumed with anger, at the ignorance and stupidity of this driver.

This like many situations are the unneeded actions, that drivers undergo on desolate country roads, in aggressions to innocent bikers. These types of actions are the actions, are those that cause catastrophic endings. One mistake of calculation by myself or the driver would have left me dead on the side of the road, due to the stupidity and aggression that the driver hazardley had expressed. Road rage is an unneeded action that causes an assortment of crashes and accidents every year, that could otherwise be avoided. The release of ones anger, is not worth someone’s life. So next time share the road and respect the bikers on your streets.

Road etiquette is very important just like that of a bike trail. The sharing of the road between the bikers, or recreational users should be given equal respect from the drivers, because actually bikers have the right of way to cars. Passing slowly with a reasonable distance is ideal for safety on the trails and roads that bikers inhabit. A “on your left”, can be a simple action that helps avoid any accidents on the trails. So next time your either biking or driving remember that these ideas and put them into practice.



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Triathlon Work Outs 101

Are you an experienced triathlete, looking to get an edge on your competitions by working smarter and not harder? Or are you a person who is just looking to get in shape to complete their first triathlon? Well if you said yes to either of these questions… then I have some answers. Without any guidance or coaching, it can be very difficult to know how much, when, and where to train. Some people believe that if they just train for one particular part of the triathlon that this will improve every part of there triathlon. And to some extent this belief is true, but not fully true. One must work all of the muscles through the various exercise, and gain the technique for each.

Swimming can be one of the hardest areas to know how to train for. You will not benefit from just going to your local pool and swimming for an hour straight at a moderate pace. This method does not get your heart rate up, and causes one to loose focus on technique easily. Instead of these long, meaningless swims, it is better to break up your workout into different sets, that vary in distance, speed, and muscle focus. One can access these particular sets from pre made work outs, focused on their particular swim distance.

Bike training like swimming and running needs to have a focus for each work out, even if one day is an easy over distance ride. Bike work outs obviously need to be altered around the particular distance that one is training for. But some general work outs, include, hill repeats with active rest, speed intervals with active rest, recovery days, over distance rides, and time trials. All of these work outs can, also be done indoors on a trainer. A trainer can be very useful, because many times it could be an inconvenience for you to ride while its still light, or the weather could plague you. The trainers then allows you to still get your work out in for the day.

The run portion can be related strongly to bike training with its proportional distances, of its varying work out types. One tip for running, that varies from the other portions of the triathlon is, not to overdue your mileage and hard days. Its good to have frequent recovery days for running that come after a interval day.

For the best results, these work outs should increase in length, frequency, and difficulty very gradually.

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Needs and Wants for Bikes

Everyone has needs, and wants, and for many bike enthusiasts, bike accessories can be the next thing that gets you excited to ride your bike more. Not only can bike accessories, aren’t what some people may say, are just flashy things that aren’t needed. Most bike accessories and rider accessories are items that are needed, for reasons including safety, performance, and functionality. Some of the most basic things on a bike are considered an accessory and are a highly needed item.

            Accessories, now can be broken up into both mechanical and cosmetic needs. Mechanical needs are those that will help one in performing the task of biking. Some mechanical accessories, increase speed, while others create endless hours of joy. One main mechanical accessory, that can even change your whole aspect of your biking experience, is the seat that you are riding on. It would seem obvious that your seat should be suited to your riding type, because I mean that’s where the majority of you weight is held while riding. Seats can vary from narrow, wide, squishy, firm, suspended, and non-suspended, depending on your preferences, and riding style. Throughout the bike other changes can be made including upgrades to your fork, grips, handle bar, wheels, tires, pedals and derailleurs. These can have drastic effect on the bikes performance, and ridibility. I believe that two of the largest upgrades that you can make to your bike include, your wheels, and shifting derailleurs. You may notice that these to accessories/upgrades, are two of the four things that move on your bike, but are the only two things that allow you to move forward. Decreased weight, fluidity, rolling resistance, and increased precision are the factors that you will experience after upgrading these two items.

            Along with mechanical add ons, you may also be intrigued to purchase, cosmetic items including, lights, clothes, hydration options, and packs/racks. Clothing can bring you the next fashion, along with increased comfort ability. Lights can be used for the purpose of lighting a dark path, or just simply increasing your visibility to drivers on the road that you may be riding on, both of which are very important. Hydration is essential during strenuous activity, and can be seen as bottle cages, or camel backs. Finally if you are traveling on long trips, you might need to carry lots of clothes and items, which packs and racks come in handy, which come in various options and sizes that can be placed all across your bike.

            So go out there and enjoy your ride to the fullest, with the consideration of all of these accessories.

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Sports Nutrition (Triathlons)

Nutrition, just to the general public is important, but is especially important for those consistently using their bodies to their full potentials. The science and technology of nutrition and just food in general has been drastically changed not just within the last century, but also the last ten years.

Nutrition and hydration are very important within the sporting world and could be what gets you the next level of performance. Different types of foods and drinks should be consumed before , during, and after committing long and strenuous exercise and physical exertion. For the purpose of my particular interests and my challenging decisions that I am presently making I am going to focus on nutrition during , before, and after a triathlon workout or race.

Before one can start and maintain any exerting activity one most be adequately hydrated. Hydration can and should be consumed through a variety of different drinks that all exemplify different characteristics that allow for one to maintain a balanced diet. One most maintain a good level of calcium, electrolytes, protein, and vitamins in their drinks. So just water will not qualify. Now for the leading hours into a work out one should be gradually consuming a good amount of fluids which should be mostly water with something similar to/or Gatorade. This gives your body the hydration, electrolytes, sugars, and sodium to prep one for an activity after eating a supplementary meal prior to a work out.

During a race one must maintain the sugars, salts, and electrolytes to replenish the body. These nutrients can come from energy packs (with or with out caffeine) (GU), energy chews, or drinks such as Gatorade or what ever preference you may have. All foods surrounding and during the time that you are working out should be tested before the race, in order to ensure that they sit well with you.

Finally following a work out it is vital that all levels of electrolytes, sugars, and salts must be reached through hydration and eating a good snack such as a protein bar. A protein bar not only feeds your cravings but it will also help you rebuild muscle.

So to recap: One must eat a good meal, and hydrate well before, maintain energy during the race by eating sugars, caffeine, and salts, while still hydrating, then after one must replenish any lost nutrients along with consuming high levels of protein in order to build muscle.

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