ken smith

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How to Adjust and Use Aero bars

Cheat the wind and gain easy speed with these tips for setting up and using aero bars<p>Aero bars have a reputation for being uncomfortable, twitchy and sometimes even downright dangerous. And when they're improperly used, that's true. But with the right adjustments, they can make for smooth, fast and …

British Columbia

Can't Find Time to Ride?

These tips will help you work cycling into your busy schedule.<p>To professional cyclists, time is everything. They count their hours spent in the saddle and their average speed during those hours. They measure time spent in each heart-rate zone and record how long it takes to recover. It's their job …

Cycling

Best Breakfast for Your Ride

What you eat when you wake will make or break the rest of your day<p>Of all the day's meals, breakfast is the most predictable. Pick up a menu at almost any diner and the choices are pretty much the same. At home, we sit down to the same bowl of cereal or pop another bagel into the toaster. Yet …

Nutrition

15 Proven Ways to Get Faster

Here are 15 tips from top experts, recent scientific research and our own savvy staffers that will turbocharge your training without taking more time

Florida State University

Fry Fat With Intervals

Intervals aren't just for racers and people who care about getting faster—they're also incredibly useful for anyone trying to lose weight<p>A few years ago, I took a new client I was training out for a ride. She had a significant amount of weight to lose, so she'd bought a bike and had been riding …

Paleo Diet

CrossFit for Cyclists

The fitness craze can help you become a more powerful rider<p>If you’re any sort of exercise enthusiast, you’ve undoubtedly heard of CrossFit. The intense, gym-based program focuses on general fitness—endurance, stamina, strength, power, flexibility, speed, coordination, and accuracy. In other words, …

Cycling

Eat to Ride

Three nutrition tips every cyclist should live by<p>Whenever I advise athletes about bike nutrition, I tell them that they don’t need a special diet to fuel performance. The one that’s best for health is also the one that’s best for strong results. If you want all your systems firing at 100 percent, …

Nutrition

Peaks Coaching: Strength Training for Cyclists – Transition Workouts

<i>Editor’s Note: Last Friday, Peaks Coaching published their monthly training article entitled Strength Training for Cyclists. It was good, but very</i> …

Adjust and True Disc Brakes

Video<p>Mountain Bike<p>Adjust and True Disc Brakes<p>Bicycling mechanic Mike Yozell shows you how to straighten disc brake rotors and center the calipers on your bike to prevent rubbing.<p>The items we review are selected by our editors without bias. If you choose to purchase them from one of our preferred …

Cycling

Frame Work: Build Bone Strength

The very reason riding a bike is easy on your joints makes it less beneficial for your bones. Here’s how to shore up your skeleton and stay injury-free.<p>Daniel Matheny is strong. The kind of strong that makes it possible to excel in some of the world’s most demanding mountain bike endurance events. …

New York City

Hearst Magazines

Food Network<br>Magazine<p>SAVE 73%<p>O, The Oprah<br>Magazine<p>SAVE 72%<p>The Pioneer<br>Woman Magazine<p>NEW<p>Good Housekeeping<p>SAVE 82%<p>Popular Mechanics<p>SAVE 80%

Technical FAQ: Analyzing bike fits of the professionals

This week, we’ll take a look at a question on bike fit that I’ve received for years, but have never answered in a column. Afterward, we’ll take a …

How Calories Work

You eat, burn, and count them. Here’s how to master calories.<p><b>What They Are</b><br>A measurement of energy in food. Scientists estimate it using a formula that factors in a food’s macronutrient content. The key word here is estimate—things like fiber or how much a food is processed can affect calorie count. …

Nutrition

Perfect Pedaling: Get a Better Pedal Stroke

Get the most energy from each crank revolution with these tips for proper pedaling<p>Pedaling in a simple circle is a complex thing, but mastering it can save energy, says Todd Carver, biomechanist at Colorado's Boulder Center for Sports Medicine. He says that with proper ankling (shown here; not the …

Swimming

Ride Hard, Recover Harder

If you’re hammering every day, you’re probably holding yourself back. Here’s how to not go all-out just right.<p>Though he spends thousands of hours on the bike, some of Chris Horner’s most important race prep takes place on the couch. “It’s a physical and mental break,” says the RadioShack-Nissan …

Tour de France

3 Muscle Recovery Methods, Explained

There's a lot you can do to recover faster from a hard workout. We look into three of the most popular methods.<p><b>Water Immersion</b><p><b>Science:</b> Some studies suggest that using an ice bath to recover after a hard ride helps clear lactic acid and reduce inflammation. Others conclude that it helps athletes …

Muscle

101 Bike Maintenance Tips Every Cyclist Should Know

Your guide to a longer cycling life—for your bicycle, your gear, even a few friendships<p>Your bicycle doesn’t run on leg power alone. It also needs a little lube, a lotta­ love, and a good ­listen. You may not know every remedy your bike needs to live a long life, but you can gain enough wisdom along …

Bike Repair: Fasteners

Your bike's fasteners are the glue that holds it together. Neglect them, and your bike will retaliate by creaking unbearably and maybe even coming apart at the seams midride. Follow these tips to ensure a safe, sturdy, trouble-free ride.<p>1. Your fasteners can loosen over time, so check them …

Woodworking

Wrap It Up With Kinesio Tape

Find out how to heal faster and ride better with kinesiology tape<p>No doubt you've noticed that colorful stuff circling the legs of pro riders, and maybe even some of your club-ride buddies. It's called kinesiology tape, and it supports muscles and connective tissues around an injury without …

Exercise

Slow and Sweet

The quickest way to start having more fun, eliminate aches and pains, and see more of the world around you: Ease up, back off, and chill out<p>Back in the days when to me good meant fast—and vice versa—I sometimes rode laps around a lake near my house. I would start out at a brisk pace and steadily …

Cycling

Know Your Opponents

Thinking of pinning on a number this year? Here are some of the characters you'll meet at the races.<p>Are you sick of riding your bike for enjoyment? Has Strava made you curious­ about what it’s like to ­compete with human beings you can actually see? Do you want to experience the thrill of partially …

Cycling

Get Fast Now

All you need is a watch, a little patience and just two days a week.<p>In a study of 38 highly trained cyclists and triathletes, researchers in Australia found that interval training done twice a week for a month improved the racers' 40k time-trial performances by 5 percent and boosted their peak …

Cycling

Guide to Power Meter Metrics

Riding with a power meter on your bike reveals a trove of information. Here’s what it all means for your training.<p><b>Power</b>Power is the rate at which energy is used (energy over time) and is measured in watts. In cycling, energy is expressed in terms of work (such as how hard you have to work to ascend …

Cycling

You Can Hang

A surefire way to become a better cyclist is to mix it up with faster riders. Here's a survival guide for getting in over your head.<p>There are 30 miles to go in the Sunday group ride. You're in a driving crosswind that's bringing a thunderstorm closer by the minute. You're taking pulls but having …

Tour de France

One Line, No Waiting

Follow these paceline rules to keep your group together and in good formation<p>When carried out properly, a paceline is an effective tool for a group ride: It enables cyclists to share the work of pushing through the wind. When performed poorly, the formation becomes counterproductive. "Most people …

Lehigh Valley