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Pre-and Post-Ride Stretches

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

 

Question: “Are there any stretches I can do pre-and post-ride to help prevent injuries?”

Diane’s reply: There are two types of injuries that occur in most

Read more . . . Pre-and Post-Ride Stretches

How to Get Home When You Can’t Fix a Flat

Fixing a flat tire on the road

By Sarah Bonner

Triple puncture? Flat spare tube? And no one is picking up their phone?! Forget being a damsel in distress. If you have no spare tubes left, there are a few emergency maneuvers you can perform to get you home.

1. The Pump and Ride: If you can’t fix a

Read more . . . How to Get Home When You Can’t Fix a Flat

Why Should a Fitness Rider Do Training Time Trials?

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By Fred Matheny

Q: In the past, I’ve heard you recommend short time trials to improve racing ability and as a way to gauge improvement. But I’m a fitness rider and don’t race. Is there any reason I should do these time trials? — Nando R.

A: Time trialing isn’t just for racers.

Read more . . . Why Should a Fitness Rider Do Training Time Trials?

Upgrading Your Road Bike – An Illustrated Guide

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Courtesy of Ruari Grigg, Decathlon UK Ltd.

There comes a time when you need to upgrade your road bike – whether the goal is a faster or lighter bike it’s vital to know the improvement each component could potentially bring to your bike and so our illustrated guide below is here to

Read more . . . Upgrading Your Road Bike – An Illustrated Guide

No Time to Ride?

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

 

Question: “I have summer cycling goals but sometimes I don’t have the time, or the motivation to ride my bike. What should I do when I feel like

Read more . . . No Time to Ride?

Why Not Wave?

www.cafepress.com

By Laurel-Lea Shannon

www.cafepress.com

It was while cycling in Missouri with my brother-in-law that I learned about waving to motorists. I was in the US visiting family when Michael invited me to ride with him. I was nervous about cycling in the “show-me” state. For one thing, I didn’t have my

Read more . . . Why Not Wave?

Help! I’ve Broken a Spoke!

Broken-spoke

By Sarah Bonner

The rare twang of a broken spoke is no cause for heart break. Spokes are set under tension and hold a wheel true (straight). When one or more spokes break, the tension balance of the wheel is thrown off and your wheel becomes wobbly and hard to handle. A spoke

Read more . . . Help! I’ve Broken a Spoke!

Elizabeth Wicks Shatters 12-Hour Record

Road bike rider logo

By Coach John Hughes

“Oh my God,” John, “it was unbelievable.”

That’s how Elizabeth Wicks summed up her record-breaking ride at Calvin’s 12-Hour Challenge on May 2, 2015. She rode 182.0 miles to break her women’s age 70-74 record. Not only did she break her personal best of 172.7 miles set

Read more . . . Elizabeth Wicks Shatters 12-Hour Record

Pearl Izumi’s SELECT RD III Road Shoes

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By Gillian Scobie

There’s nothing like a light pair of cycling shoes on your feet to make you feel you’re flying down the road. That’s what I felt like when I first put on Pearl Izumi’s Select RD III road shoes. It probably helped that I had been wearing a pair of heavy

Read more . . . Pearl Izumi’s SELECT RD III Road Shoes

Easy Spring Weight Loss

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

 

Question: “I’ve gained a few pounds over the winter months. What’s the best way to get lean now that spring is here?”

Diane’s reply: We

Read more . . . Easy Spring Weight Loss

Pearl iZUMi Select Barrier Convertible Jacket

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Reviewed by Laurel-Lea Shannon

Have you ever noticed how much stronger the wind feels in the spring? It’s not your imagination. Nor is it due to an early season lack of fitness. Due to the cooler temperatures, spring wind actually has more resistance than you’ll experience cycling on a warm summer day—a little

Read more . . . Pearl iZUMi Select Barrier Convertible Jacket

Descent-Haters Guide to Descending

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By Sarah Bonner

As someone who struggled with descending for many years, I can relate to all of those who say: “I’m scared,” “I just don’t like to go fast,” “I can’t see what’s coming around the corner,” “I feel like I don’t have control” or “I’m not interested in learning.”

Read more . . . Descent-Haters Guide to Descending

Pearl iZUMi Elite Thermal Arm Warmer

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Reviewed by Laurel-Lea Shannon

A good pair of arm warmers is an essential part of any cyclist’s kit. But unfortunately not all arm warmers are equally well-designed. If you’ve ever had a pair drift down your upper arms while you’re in the drops, you know what I mean.

That won’t happen with

Read more . . . Pearl iZUMi Elite Thermal Arm Warmer

Pearl iZUMi Elite Thermal Knee Warmer

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Reviewed by Laurel-Lea Shannon

Unisex clothing is a manufacturer’s misconception that some clothing is suitable for both sexes. But what unisex really means is “guaranteed to fit almost everyone, badly.” When I come across it in cycling gear I think, “Go women-specific or go home!”

So when I received these unisex thermal knee

Read more . . . Pearl iZUMi Elite Thermal Knee Warmer

How to Jump ‘Bunnyhop’ the Bike

Road bike rider logo

By Fred Matheny You’re riding on a narrow road close to the edge because traffic is picking up. As you round a curve, you hear (and see in your mirror) a car approaching from the rear and also see a gaping pothole directly ahead on your line.

You can’t miss it on the

Read more . . . How to Jump ‘Bunnyhop’ the Bike

Cycling and Mindfulness

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By Laurel-Lea Shannon A few years ago I took up meditation again after a hiatus of almost two decades. After first trying Zen, then mindfulness meditation I finally settled on Vipassana or insight meditation.

Meditation involves two practises: a formal one that happens while you’re sitting still on a meditation cushion or

Read more . . . Cycling and Mindfulness

Get Ready to Ride Outside

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

 

Question: “I’ve been doing spinning classes. What should I do to get ready to ride outside?”

Diane’s reply:

With the first signs of spring you’re

Read more . . . Get Ready to Ride Outside

Hand Signals for Cyclists

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By Sarah Bonner

Good communication on the road between cyclists and other traffic is essential for safe cycling, especially when you’re riding in a group. Hand signals are often the quickest and easiest way to indicate potential dangers and actions and are meant to be passed down by each cyclist from the first

Read more . . . Hand Signals for Cyclists

Cycling Snippets

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By Georgena Terry

My computer is loaded with a variety of studies done about bicycles and their riders. Following are snippets from some of them, which you may find helpful and fun.

From Kerry Litka’s investigations of gender differences and cyclocross bicycles: “There is no significant difference between gender and the

Read more . . . Cycling Snippets

More Fun, More Gain, Less Pain

Road bike rider logo

By Fred Matheny

Last week, we talked about the concept of using “play” to avoid the drudgery of high-intensity training.

Lactate threshold (LT) is highly trainable. Using the proper workouts, you can improve the percent of maximum heart rate you can sustain, and improve the amount of power you generate at a

Read more . . . More Fun, More Gain, Less Pain

Roasted Asparagus

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Recipe Courtesy of Elanaspantry

Photo courtesy of elanaspantry.com

So, the month o’ cupcakes is over here at Elana’s Pantry and none too soon. I’m totally ready to hit the green veggies and today I have a nice roasted asparagus recipe for you. We are growing asparagus

Read more . . . Roasted Asparagus

Terry Cold Weather Tights

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Reviewed by Laurel-Lea Shannon

If you live close to the 49th parallel on either side of the border, chances are you experienced a colder than normal winter. Unfortunately, spring is following that same chilly trend. Here in Lanark County we still have snow. So while I wouldn’t normally review cold weather tights at

Read more . . . Terry Cold Weather Tights

How Can I Become a Faster Cyclist?

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

 

Question: “I want to become a faster cyclist. What’s the best way to do that?”

Diane’s reply: Cyclists often talk about their speed and how far

Read more . . . How Can I Become a Faster Cyclist?

The Good, the Bad and the Ugly in Bikes

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By Georgena Terry

This blog is about challenging our perception of the definition of a good bike. I thought a visual presentation of how we regard bicycles would be cool way to put things in perspective. So I’ve come up with a grid to illustrate my point. Even if you shun math, I think you’ll

Read more . . . The Good, the Bad and the Ugly in Bikes

Staying Warm on the Road

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By Sarah Bonner

Some of you may have a chilly start to the outdoor cycling season this year. In many parts of Canada and the US it’s been a colder than usual winter, and the weather gurus are predicting a colder than usual spring.

Still, staying warm on the road isn’t just about the temperature,

Read more . . . Staying Warm on the Road

Road Cycling Keeps You Young

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By Laurel-Lea Shannon

 

Recreational cycling, arguably the best sport in the world, just got better. A study published in the Journal of Physiology claims that serious road cyclists may be able to turn back the clock on aging.

The story Recently, researchers from King’s College London and the University

Read more . . . Road Cycling Keeps You Young

How Can I Survive Pack Contact?

Road bike rider logo

By Fred Matheny

Q:I’m pretty new to road cycling and love it, but I’m still a bit afraid of riding in a group. The other day a guy got too close and bumped into me. I swerved and nearly crashed. Is there a way to handle contact so I can enjoy group rides?

Read more . . . How Can I Survive Pack Contact?

Chicken Parmesan

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Recipe Courtesy of Elanaspantry.com

Photograph courtesy of elanspantry.com

Classic chicken parmesan goes gluten free when chicken breasts are coated in almond flour. This chicken recipe can be a staple in every gluten free chefs repertoire.

Even though we are on different diets, in my home we partake in one

Read more . . . Chicken Parmesan

Nutrition for Indoor Cycling

Diane Stibbard Ask a Pro

Ask a Pro — Diane Stibbard Coach, Personal Trainer, and Two-Time Canadian Duathlete of the Year

Question: “Should I use protein powders, sport drinks, energy bars and gels while riding indoors?”

Diane’s reply: Most people feel they aren’t working hard or for long when cycling

Read more . . . Nutrition for Indoor Cycling

Personal Best: The Autobiography of Beryl Burton

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Reviewed by Georgena Terry

It’s 2015, and women’s professional cycling is in the news because of a movement by women racers to stake a claim in a sport dominated by men. Women don’t have as many races to choose from, their salaries pale in comparison to men’s, and media coverage of women’s races

Read more . . . Personal Best: The Autobiography of Beryl Burton

The One-Minute Workout

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By Laurel-Lea Shannon No matter how good you are at scheduling your time, work deadlines, family obligations and unexpected events (for example, sleeping through the alarm clock) can throw a wrench in your well-planned day. When that happens, don’t dump your all-important workout. Instead, consider going harder for less time, also known as

Read more . . . The One-Minute Workout

Valentine’s Day Gifts for Cyclists

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By Sarah Bonner

Since a bike can’t say “I love you” (at least not literally), here are a few ways to spoil a cyclist you care about this Valentine’s Day.

SRAM Red 22 Groupset: Light, quiet, top-of-the line 11-speed will make any cyclist swoon, ride after ride. You’ll be a hero. (Read more . . . Valentine’s Day Gifts for Cyclists

Do Winter Cycling Shoes Work?

Q: I hate shoe covers because they’re such a pain to get on. Does anyone make insulated winter cycling shoes? Do they work? – Mary P.

Coach Fred Matheny Replies:

Some shoe covers are not too hard to get on – like the Gore Race Power model (and many similar ones) that

Read more . . . Do Winter Cycling Shoes Work?

Chocolate Raspberry Bonbons

Recipe Courtesy of Elanaspantry.com

Photo courtesy of elanaspantry.com

  Valentine’s Day is approaching, which means lots of bad candy and useless merchandise will be sold in the next week or so. Over here, we’re having fun making our own (healthier) candy – especially these Chocolate Raspberry

Read more . . . Chocolate Raspberry Bonbons