moongazer

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Core Values

Get faster with our midsection makeover—no crunches required<p>You probably know that a strong core is key to ­riding better. But you may be surprised that there’s more to your core than just abs, and that relying on crunches alone won’t do the trick. Too many cyclists forget the muscles that cycling …

Workouts

Cycling Tips With Rapid Returns

We all want to get better, faster, and leaner, but the work involved can seem overwhelming—unless you take it one step at a time. Here are small changes that add up to big results.<p><b>Strike Oil</b> <br>Oiling your chain at least once a week (at minimum, every 100 miles) will not only make you faster due to …

Yoga

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

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 …

Nutrition

Become a Better Mountain Biker with these Tips from Emily Batty

Ride faster in the mud, around corners, and over obstacles with pointers from the Canadian pro<p>Emily Batty (Trek Factory Racing) has been racing for 17 years, during which time she has become one of Canada’s best pro mountain bikers. This summer, she won the Pan American Games cross country mountain …

Olympics

Melt Your Extra Pounds With Music

New research shows that listening to upbeat music can help you burn an extra 40 calories per hour.<p>Every gym-junkie already knows it, but listening to fast music helps you get a better workout, according to new research published in the Journal of Exercise Physiology-online. In a study that compared …

Miley Cyrus

Improve Your Ride in Less Than One Minute

Getting faster doesn’t always take a lot of time and effort. We asked experts, from coaches to physiotherapists to mechanics, to share their best quick and simple cycling tips.<p>"Clean your chain and cassette. Seriously, we 'fix' so many shifting problems by just doing that." <i>—Dan Richter, mechanic at</i> …

Cycling

5 Reasons You're Not Getting Faster

And how to dump them for good for quick, easy speed gains<p><b>You “ride lots.”</b> Cyclists often have the notion that putting in big miles ought to automatically make them faster. It’s true that when you’re just starting out, any miles will make you faster because you’re getting fitter. But once you’ve …

Cycling

How to Crash Safely on a Road Bike

Yeah, you want to avoid crashing. But when the inevitable crash comes, knowing these key tricks can help keep you from catapulting over the bar.<p>If you were watching Stage 12 of the 2011 Tour, you saw Team Sky racer Geraint Thomas go down while descending on a wet, oily mountain road in the …

Geraint Thomas

Science says massage may not be worth the expense

Photo: Jim Fryer / BrakeThrough Media | brakethroughmedia.com (File).<i>Editor’s note: This article was originally published in the October issue of</i> …

Immune System

A Killer Core Workout for Cyclists Who Hate Crunches

Fantastic news for crunch-haters: doing this short core workout just once a week gives you the same strength benefits as doing it two or three times weekly.<p>This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after …

Workouts

Take the #CrashNotAccident Pledge to Change How We Report Bike Deaths

Because you wouldn't call a plane wreck an 'accident,' right?<p>Language is important. There’s a reason we lean on euphemisms like “air campaign” and “collateral damage” instead of “bombing” and “civilian death”—these phrases soften the blow and make the violence of war seem more like harmless …

Cycling

15 Women's Cycling Groups We Love

Celebrate Women’s History Month by supporting—or joining—one of these female-friendly bike advocacy organizations and causes

San Francisco

9 Foods to Help You Sleep

These all-natural sleep aids will have you hitting the pillow—and riding stronger— in no time<p>Tired and stressed? Join the club. Forty percent of Americans report having some symptoms of insomnia within a given year, according to the National Sleep Foundation. And being tired all the time is no …

Nutrition

How-To: Train the Most Important Core Muscles for Cycling

Don't let a weak core frustrate all the hard work your legs do on the bike. Here's how to make those important trunk muscles strong.

Workouts

How These Amateur Cyclists Ride 10,000 Miles a Year

We found five non-pros with normal lives who’ve managed this impressive feat. Here are their tips for how you can do it, too.<p>Riding 10,000 miles in a year is no small feat for the amateur cyclist. If eking out a few lunch rides a week takes a toll on your schedule, clocking an average of nearly 200 …

Cycling

8 Things Your Sweat Is Trying to Tell You

Clue in to your health on your next ride with these perspiration signals<p>No one likes riding in drenched bib shorts or feeling the burn of sweat dripping in their eyes while out on the roads during the summer. But these annoyances have a purpose—sweat is actually the body's (pretty brilliant) …

Wellness

Riding Is My Ritalin: How One Cyclist Gained Control Over His ADHD

Adam Leibovitz is conducting a groundbreaking experiment that could transform the way doctors treat ADHD: He's pedaling his bicycle.<p>One evening in the late autumn of 1997, Jeff and Lori Leibovitz arrived at Skiles Test Elementary School in Indianapolis for a meeting with their son Adam's …

John Mellencamp

How to Fuel Up While Riding

Hungry? Don't wait until you can pull off to the side of the road. These six tips from USA Cycling elite-level coach, Jill Gass, will help you eat and drink on the go.<p><b>Do your prep.</b><br>Before you leave home, open the packaging on your bars, but leave the gels intact. Place snacks in the pocket closest …

Handsfree

5 Rookie Cycling Mistakes We Make Before Rides

Don't do these things if you want to make the most of your next ride<p>If you want to keep up with the group on your next long ride, you need to be prepared. But preparation is about more than what you should do—it’s also about what you shouldn’t do. Below are five things you should stop doing:<p><b>Eating</b> …

Stretching

What to Do When You Get Dropped

Keep your rides positive and legs pedaling faster with these top tips<p>Getting dropped is a bummer, no matter what kind of ride you’re doing. Whether you fall off the back of your shop's weekly group ride, or can't keep up with the lead group during a pro race, it’s an unpleasant feeling, and it can …

North Carolina

How to Make Tofu That Doesn't Suck (Seriously!)

Step up your vegetarian protein game with these cooking tips<p>Registered dietitian Matt Ruscigno, 36, is a vegan, the coauthor of <i>No Meat Athlete</i>, and an ultraendurance cyclist whose exploits include the legendary Furnace Creek 508-mile cycling race—as a solo rider—and multiple iron-distance …

Healthy Eating

Six Things Your Pee Can Tell You

Check in on your health on your next nature break<p>Pee breaks are often the enemy during rides. Can you hold it? Do you have to make every one wait? Can someone see me over here?<p>But what if that nagging pressure in your bladder was actually trying to tell you something?<p>“Urine is a byproduct that …

FaceTime

What to Do If You're Injured on a Bike Ride

Our test director was alone on singletrack when he crashed and broke his leg. Here's what you can learn from his experience.<p>I went for an after-work bike ride, alone, as I often do. I told my wife I was heading into Horse Gulch, the biggest trail network where I live in Durango, Colorado, and …

Cycling

It's Time to Scrap the Low-Fat Diet

For the first time in 35 years, the Dietary Guidelines for Americans Committee (DGAC) says limiting fat in our diet makes no scientific sense<p>“Fat free!” labels may soon become a thing of the past. For the first time in more than three decades, DGAC, a group of independent scientists tasked by the …

Nutrition

The Drug-Free Drug

A researcher set out to find a way to control ADHD with exercise--and it worked<p>Michael Wendt noticed a trend among his students while working as a vice principal in the '90s. "I was in charge of discipline for grades six through 12, and at the beginning of each athletic season, kids with ADHD would …

ADHD

This Is What a City Where Everyone Rides Bikes Would Look Like

A handful of forward-thinking designers created a vision for a city without cars, and it's awesome!<p>Anyone who’s tried navigating urban spaces by foot or bike is painfully aware that the world we live in was built exclusively with cars in mind. But what if you had the opportunity to explore a city …

Urban Design

Ride Rocks Like a Pro Mountain Biker

These tricks and tips will help you ride through rock gardens smoothly<p>Few people know rocks as well as the riders who take on the Trans-Sylvania Epic seven day mountain bike stage race. From small, chunky rock gardens to big boulders in the middle of the single track, racers spend the week adapting …

Mountain Biking

Why You're Not Bike Commuting—and How to Fix That

A new survey looks at the psychological barriers to bike commuting<p>A recent study done by the Transportation Research Board Business Office in Washington, DC examined the psychological factors that deter bike commuting. While the reasons people have for not riding to work are valid, there are also …

Tour de France

7 Tips For Cleaning Your Cycling Water Bottles

Everything you need to know to keep them clean, long-lasting, and mold-free<p>Sticky sweet sports drinks and hydration tablets can turn your cycling bottles into incubators for bacteria and mold. Check out our expert tips below to keep your bottles fresh and clean and in good shape for years of</b> …

Cycling