Deano

57 Flips | 5 Magazines | 1 Like | 2 Following | 1 Follower | @balddwarf | Keep up with Deano on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Deano”

Sculpt Your Abs in 6 Minutes With This Trainer's Killer Floor Workout

Ready to tone and strengthen your core in just minutes? Fitness blogger and trainer Stefanie Williams shared a quick-but-killer floor workout on Instagram, featuring four ab moves that you can do anywhere. This would be a great one to fit into your morning routine at home or even on a vacation as …

Workouts

This Full-Body Workout From the "Kettlebell King" Will Leave You Feeling Sore and Badass

Eric Leija is known as primal.swoledier on Instagram, but around here he's known as the Kettlebell King. He's known for consistently posting kettlebell workouts that target pretty much every muscle in the body, including ones you didn't even know existed. And his emphasis on functional movement and …

How to overhaul your freehub

At the hands of an over enthusiastic jet wash or GT85 user, it's remarkably easy to kill your freehub in no time at all. Once water and dirt find …

5 Ways to Make Cycling HIIT Workouts More Fun (So They’ll Suck Less!) ​

​Intervals work wonders for getting fit fast on the bike—but only if you do them<p>Newsflash: High intensity interval training is hard. Okay, that might not really be "news," but what <i>has</i> made headlines recently is that, despite health and fitness benefits like accelerated fat burning, and improved VO2 …

These cross-training workouts will boost your cycling performance

We all want to be better cyclists, and sometimes (just sometimes), the way to do that is to get off the bike. Here’s how regular cross training can …

This 15-Minute Routine Will Work Your Lower Abs Like Whoa

<i>Join Cody for $20 a month and access more than 2,500 workout videos to establish an at-home yoga practice, challenge your strength, and up your</i> …

Workouts

Service Any Shimano Pedal In Less Than 5-Minutes

How to adjust the gears on your bike

A silent and smooth-running transmission can make all the difference to your ride. In this guide we'll explain how to adjust your front derailleur …

How to make Superseed Flapjacks: natural on-bike nutrition (video)

This recipe is packed full of raw ingredients that will ensure you don’t bonk when it matters most.<p>Keeping carbohydrate levels topped up during a …

Zipp recalls 18,530 quick-release skewers, plus Zipp 88 hubs

SRAM is recalling some 18,530 quick-release skewers that came on Zipp wheels sold between March 2015 and December 2015. There is no code on the …

Schadenfreude

Should You Be Drinking Pickle Juice While Riding?

Some say brine has singular cramp-curing powers. We dissect the science behind the claim.<p>Drinking pickle juice to avoid muscle cramping is a bit of an old wives' tale that, for no medical reason at all, seems to work. There isn’t any definitive scientific explanation for why it works better than an …

Firmware update brings automatic shifting to Shimano groupset

Shimano has taken a big step in the direction of taking your gear selection out of your hands, introducing automatic shifting into one of its e-Bike …

Should Tyler Farrar have been disqualified for using fan's bike at the Tour Down Under?

Should Tyler Farrar have been disqualified for accepting outside help at the Tour Down Under? Not according to an active UCI jury member, who says …

Peaks Coaching: Power Training Zones 101

<i>By Gordon Paulson, PCG Elite/Master Coach</i><p>Understanding power zones can unlock the impressive potential of your power meter and ensure your training …

How Curiosity Killed the Cramp

The bane of many cyclists is exercise-associated muscle cramps: a sudden seizing up of the muscle.<p>You gasp in pain unable to pedal, much less bike another mile. The extreme tightness in the muscle, whether it’s in your, foot, calf, or hamstring screams “Stop!”<p>As an endurance athlete, Rod MacKinnon, …

Canyon Ultimate CF SLX Disc gets versatile

<b>Canyon previewed at this year’s Eurobike show the disc-equipped road racers the German direct-to-consumer brand plans to supply to its Katusha and</b> …

Prototypes

KitBrix Cycling Bags Will Make Obsessive Organizers Rejoice

Keep your gear sorted with these handy cubic bike organizers<p>I spend a ton of time on the road, which means my stuff is usually crammed in a few big bags that explode upon unzipping them in hotel rooms. (Sorry, everyone I’ve ever traveled with!) But I’m also an obsessive organizer, or at least, I …

How to train with a power meter

Power meters are getting more affordable, but knowing what to do with one is a different matter.<p>Jon Sharples of Train Sharp Cycle Coaching explains: …

Cycling

Boost Your Blood to Boost Performance

The fluid in your veins carries everything you need to ride strong and feel great. Here's how one writer learned to fill it with the right stuff.<p>As a mountain bike racer, I’m pretty familiar with the sight of my blood. But barring blood donations—both accidental and intentional—I’d never thought a …

Which climbs faster – an aero bike or lightweight bike? (video)

Aero road bikes are primarily built for straight-line speed on flat terrain. That’s fine, but when the road starts to go up, the gravity-defying …

Stroke Analysis: 7 Time World Marathon Swimming Champion Shelley Taylor-Smith

Spotted: New Trek Madone

Trek's new aero road bike was leaked on the internet. It sports large aero tube shapes, hidden cables and wires, and a new version of Trek's IsoSpeed …

Tour de France

The Beginner’s Guide to Riding With Power

You don't have to be a supergeek to ride with power—learn these five basic stats to get started<p>Power meters spit out a lot of numbers: current power, average power, max power, and all manner of derivatives. But what matters more, says Joe Friel, longtime coach and author of <i>The Power Meter Handbook</i>, …

Make Your Own Granola Bars

Power through your next ride with these homemade granola bars<p>When you’re stuck at a gas station in the middle of nowhere and bonking is imminent, packaged granola bars can seem like a godsend. Unfortunately, they’re actually packed full of sugar and unpronounceable ingredients. For a healthier …

Make your own energy bars

<b>Granola bars are a great blend of fruit and nuts held together in a tasty, chewy package that will travel well in your day bag or jersey pocket.</b><p>The …

The best cycling overshoes 2018: toasty toe covers for winter riding

What are cycling overshoes?<p>Winter overshoes are generally made from either thick neoprene or lighter, windproof, fleece-backed fabric. They’re …

Backpacking

Triathlon Training, Gear, Nutrition, Photos, Race Results & Calendars

Swimming

How To Make Energy Bars - GCN's Food For Cycling

Published on August 17th 2013<p><b>Share:</b><p>Ready made energy bars are perfect fuel for cycling, but if you want to make your own, here is the secret GCN …

Easy 3-Ingredient Energy Bars to Make at Home

<b>Roast the nuts (optional).</b> Nuts can be used raw or roasted; roasting will add a toasty, nutty depth to the bars. If desired, roast the nuts at 350°F …

Weekend Challenge: The Body-weight Abs Blaster

1. Dirty Dog: Do 10 reps on each side<p>2. Plank Walkup: Do 20 reps<p>3. Groiners: Do 10 reps<p>4. Bird Dog Pushup: Do five reps on each side<p>Durkin blew through this belly blaster in just <b>3 minutes and 43 seconds</b>. Can your abs survive the attack? Try it and let us know how you do in the comments below.<p>For a …