Weight Loss Made Easy!

Sign Up For Women’s Cycling Free Monthly Newsletter!

Email
Name


Follow Us On Facebook

Twitter


follow me buttons

7Mesh Synergy Long-Sleeved Jersey

7mesh_Synergy_11

Lightweight, Wind-and Water-Resistant

Reviewed by Laurel-Lea Shannon Gearing up for spring cycling can be tricky. Is it windy or calm? Cloudy or sunny? Could there be an April shower? Or might the temperature plummet, turning a light rain into snowflakes? Anything can happen.

Figuring out the best combination of

Read more . . . 7Mesh Synergy Long-Sleeved Jersey

Spring Cycling: What Should I Focus On More, Mileage Or Intensity?

Diane Stibbard

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

 

Question: “Now that it’s spring what should I focus on more, mileage or intensity?”

Diane’s reply: This is a common question I get asked this

Read more . . . Spring Cycling: What Should I Focus On More, Mileage Or Intensity?

Hand Signals for Cyclists

Signals-Stop

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

Why Am I Gaining Weight Cycling?

Diane Stibbard Ask a Pro

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

 

Question: “I have recently started cycling. I’m training for an event so I am starting to do 90 to 100 miles over the weekend (40-50 miles each day).

Read more . . . Why Am I Gaining Weight Cycling?

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

Foam Roller Quick Start Guide

rollers-hamstrings

By Sarah Bonner

You’ve heard about the benefits of foam rolling and may have even purchased a roller but now what? Here’s a quick start guide to self myofascial release with a foam roller.

When should I use a foam roller?

There is debate over when to perform SMR, before or

Read more . . . Foam Roller Quick Start Guide

Nutrition For Cycling

Diane Stibbard Ask a Pro

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

 

Question: “What should I eat and drink while on the bike and after my ride?”

Diane’s reply: This is a really great question. Cycling

Read more . . . Nutrition For Cycling

Exercise And Your Brain

exercise-brainNL

By Laurel-Lea Shannon

We all know that exercise is good for us. As well as reducing the risk of heart disease, stroke and diabetes, it lowers blood pressure, elevates mood and helps us maintain a healthy weight. But there’s more good news.

In a recent study at the University of British Columbia researchers found that

Read more . . . Exercise And Your Brain

Winter-Break Fitness

Diane Stibbard Ask a Pro

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

 

Question: “I’m going away for a winter break but worry about losing the fitness I’ve built on the bike over December and January. Do you have any suggestions?”

Read more . . . Winter-Break Fitness

How Can I Juice Up My Indoor Cycling Routine?

Diane Stibbard Ask a Pro

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

 

Question: “I am bored with my indoor cycling routines, how can I juice them up?”

Diane’s reply: Indoor cycling can be become repetitious and boring.

Read more . . . How Can I Juice Up My Indoor Cycling Routine?

How to Enjoy the Festivities and Avoid the Muffin Top

Avoid weight gain at Christmas

By Laurel-Lea Shannon

If you gain weight easily, navigating your way through the Christmas holidays is like picking your way through a calorie-laden labyrinth. Office parties, neighbourhood parties, family get-togethers—everywhere you turn there are sugary, butter-and cream-packed Christmas goodies, not to mention calorie-dense hors d’oeuvres, wine, spirits, and that glorious triple-digit-calorie punch: eggnog.

Read more . . . How to Enjoy the Festivities and Avoid the Muffin Top

Pedal Mechanics—Back to Basics

Choosing pedals: Clipless pedals

By Clair Cafaro

During the cycling season weʼre so happy chasing down rivals, breaking records, or simply exploring the countryside with friends, that we rarely give a second thought to how we rotate those pedals—approximately 17,000 times per 100 km ride!

Late fall is the perfect time to get

Read more . . . Pedal Mechanics—Back to Basics

What can I do to stay motivated to cycle this time of year?

Diane Stibbard Ask a Pro

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

 

Question: “I’m feeling lost now that summer is over. What can I do to stay motivated this time of year?”

Diane’s reply: It’s easier to

Read more . . . What can I do to stay motivated to cycle this time of year?

Keep Moving on Bike Rollers

purchse cycling trainers rollers

By Sheila Ascroft

The main problem with riding indoors on a trainer or stationary bike is that it’s boring. Really boring. Why? Because you don’t go anywhere! If you want to feel like you are truly moving on your bike, try a set of bike rollers. You’ll be free as a bird as long as

Read more . . . Keep Moving on Bike Rollers

After Riding All Summer, Take Some Active Recovery Time

Diane Stibbard Ask a Pro

The cycling programs I put together for both competitive and recreational cyclists always include weekly rest days and after three weeks of riding an Active Recovery week.

Read more . . . After Riding All Summer, Take Some Active Recovery Time

Don’t Wait for Spring: Get Tuned-up Now

Get your bike tuned-up now

By Laurel-Lea Shannon

Last November I did something I’ve always wanted to do but have never made time for. I took my bike in for a spring tune-up. That’s right—at the end of the cycling season, not the beginning. Hey, it’s the easiest time to do it. I wasn’t using my bike. I

Read more . . . Don’t Wait for Spring: Get Tuned-up Now

Best Cycling Practices for Hot and Humid Weather

Diane Stibbard Ask a Pro

With summer almost upon us, and some areas already experiencing hot temperatures and high humidity, hydration, particularly sodium and potassium hydration, becomes very important.

Read more . . . Best Cycling Practices for Hot and Humid Weather

Cycle Safely in the Sun

solar-cycling-cap-long

By Laurel-Lea Shannon To stay healthy, cyclists need to eat well, get enough rest and protect their skin from the sun. If you spend long hours in the saddle, you get your tan lines early in the season, and by mid-summer you’ve probably already soaked up plenty of rays—maybe too many.

There are a lot

Read more . . . Cycle Safely in the Sun

How to Clean Your Bicycle

How to clean your bicycle

By Laurel-Lea Shannon

Thanks to my dad, I learned about taking care of stuff at a young age. When I was a kid, once a week my dad used to line up all our shoes and polish them. I loved watching scuffed, dirty shoes transformed into shiny, clean ones. Caring for my shoes

Read more . . . How to Clean Your Bicycle

The Sugar Coated Truth: How Much Sugar is Too Much?

sugary stuff

By Julia Aimers

THE SUGAR COATED TRUTH: 3 QUESTIONS ABOUT SUGAR

Thank you to everyone who emailed, “Facebooked” and tweeted this week about my last article on the 3 Confessions from a Triathlete & Exercise Physiologist. Your kind words of support for my sugar crusade are much appreciated. I am encouraged by

Read more . . . The Sugar Coated Truth: How Much Sugar is Too Much?

It’s Spring Time And I Haven’t Done Enough Indoor Training, What Should I Do?

Diane Stibbard Ask a Pro

Those of you who haven’t spent enough time riding indoors may need to ratchet back your expectations of the first few weeks of outdoor riding. Here’s a schedule for early season outdoor riding times.

Read more . . . It’s Spring Time And I Haven’t Done Enough Indoor Training, What Should I Do?

Sugar Addiction – Is It All In My Head?

Julia-on-bike-sm

Have you ever wondered why you don’t crave a good hearty bowl of brussel sprouts? But boy a creamy chocolate bar after lunch, now we’re talking sugar craving!

Read more . . . Sugar Addiction – Is It All In My Head?

How Can I Balance My Leg Strength?

Diane Stibbard Ask a Pro

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

 

Question: “How Can I Balance My Leg Strength?”

Answer: Imbalances in leg strength are quite common among cyclists. Sometimes it’s caused by an injury to one

Read more . . . How Can I Balance My Leg Strength?

The Sugar Coated Truth: 3 Confessions from a Triathlete & Exercise Physiologist

Julia-on-bike-sm

My name is Julia, I’m a triathlete and exercise physiologist and I confess, I was a bit of a sugar addict and that my friends is the sugar coated truth!

Read more . . . The Sugar Coated Truth: 3 Confessions from a Triathlete & Exercise Physiologist

Can I Run in the Fall and Winter Months Without Losing my Biking Fitness?

Diane Stibbard Ask a Pro

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

 

Question: “Can I run in the fall and winter months without losing my biking fitness?”

As we enter the crisp days of fall, shortened daylight hours leave us

Read more . . . Can I Run in the Fall and Winter Months Without Losing my Biking Fitness?

Women Riders to Watch at Canadian Cyclocross Championships

Rochette leads lap 1 Lipnowski photo smb

Maghalie Rochette leads the elite women’s field into a tricky corner at 2014 Canadian Cyclocross Championships-(Photo by David Lipnowski)

With reigning champion Catharine Pendrel (Luna Pro Team) absent from this weekend’s Shimano Canadian Cyclocross Championships p/b Volvo, attention turns to teammate Maghalie Rochette as the overall favourite in the elite women’s match.

Read more . . . Women Riders to Watch at Canadian Cyclocross Championships

Is it Ok to Ride Every Day?

Diane Stibbard Ask a Pro

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

 

Question: “Is it ok to ride every day? And if so, what types of rides should I be doing?”

Diane’s reply: Now that summer is in

Read more . . . Is it Ok to Ride Every Day?

Simple Brake Adjustments

Brake1

By Sarah Bonner

I remember panicking before a road race once because my brakes were rubbing. I asked a friend to fix it for me and, after two seconds the job was done. “That’s it?” I said. After that I learned that minor brake adjustments were easy and often don’t require any

Read more . . . Simple Brake Adjustments

Pearl Izumi ELITE In-R-Cool® Shorts

PI-shorts-2015

Reviewed by Laurel-Lea Shannon

That bit of padding that comes between you and your saddle can make the difference between a great day on the bike or a lousy, uncomfortable ride—and that makes cycling shorts a crucial part of your riding kit. So it’s worth investing in a good pair.

These Elite

Read more . . . Pearl Izumi ELITE In-R-Cool® Shorts

Pearl Izumi Women’s ELITE Jersey

PI-purple-jersey

Reviewed by Laurel-Lea Shannon With summer temperatures soaring, this form-fit Elite jersey from Pearl Izumi will keep you cool during rides in the blistering sun. Pearl Izumi’s In-R-Cool® fabric, designed for hot-temperature comfort, propels sweat away from your body to the outside of the fabric where it can evaporate, leaving you cool and

Read more . . . Pearl Izumi Women’s ELITE Jersey

Rain Ride Recovery

Road bike rider logo

By Jim Langley

To help you check your bike after getting caught out in the wet stuff, here’s a quick step-by-step.

Get the water off

The problem with riding in even only light rain is that it doesn’t just fall down onto your bike. Unless you have fenders (and most performance road

Read more . . . Rain Ride Recovery

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?

Road bike rider logo

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?