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Leomo TYPE-R – Training and Racing with Wearable Technology...

Posted on Mar 11, 2017

LEOMO – Laws and Equations Of MOtion Training and Racing with the TYPE-R Wearable Technology LEOMO’s introduction to the press occurred on 3/9/2017 at the Olympic Velodrome in Carson, CA. LEOMO unveiled their new motion capture device called the TYPE-R, a wearable measurement tool for competitive cyclists, triathletes and their coaches that, for the first time allows them to analyze form on the road where they train and compete versus in a lab or studio. TYPE-R is more of a system than a device. It will prove to be the next big advancement for coaches and athletes. Although currently limited to analyze the motion of cyclists, they will be adding other sports in the months to come. WHY MOTION? The big 3 items that a coach tries to optimize are (a) Power, (b) Endurance and (c) Technique. The first 2 are both common data items that the cyclist captures and the coach evaluates then optimizes the plan so the athlete can achieve their goals. But, how do you capture and analyze technique in the field? Until now, motion analysis...

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REMOTE BIKE FIT

Posted on Feb 5, 2017

REMOTE BIKE FIT by ALAN LOTT I consider this an overall equipment review since we used all of the tools in the shed! Over the past few weeks I had the pleasure of working with Coach Rick Schultz (bikefitnesscoaching.com) on an online bike fit. I am in Virginia and Coach Rick is in California. As part of the initial assessment, Rick asked me if I had done any Physical Therapy work. I told him yes and that I continue to work with a local PT. The whole process started when I called him about the Icebug insole that he carries and asked him if he would do a mini-fit with me to help resolve a ball of foot metatarsal problem. To start, he asked for two videos, one from the front and one from the side of me on the bike. He said it was important to have ample light and to make sure that I got all pivot points into the video. He walked me through what he wanted in the video. I used a small tripod I...

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BARFLY 4 – Handlebar Head Unit Mount System

Posted on Aug 2, 2016

If I could rate this an 11/10, I would. This system is slick! It’s complete and it’s that good! Believe me, this is the last handlebar mount you will ever need! Mounting the Barfly is as easy as 1-2-3. Mount the Barfly onto your handlebars, center appropriately. Select your specific head unit mount – choose from Garmin, Polar, Wahoo, Mio/Magellan, Cateye, Powertap or Bryton. Lezyne coming shortly. Select accessory mount(s) – choose based on your needs. Accessory mounts include Di2/EPS front junction box, D-fly/EWW01, any device with a GoPro style mount and there’s even an accessory mount for a flashlight, etc. I contacted Barfly after I saw their ad in BRAIN (Bicycle Retailer and Industry News). What intrigued me was that someone had really put a lot of thought into this product. I saw what appeared to be several ‘snap-in’ mounts and accessory mounts that would allow this work with any head unit, and, ever since I moved my D-fly from the seat stay to the front of the bike, I have been looking for a clean, totally integrated...

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How Can I Get Better At HILLS?

Posted on Jun 7, 2016

The most common question that I get is “how can I get better at doing hills?” The answer to this is in 3 parts; 1) Change your gearing CASSETTE: Probably the easiest of the ‘big-3’ to implement, especially with Shimano’s new 68xx and 90xx derailleurs that can handle larger cassette gears right out of the box. For larger gearing, the CS-6800 offers several viable options, 11-28T, 14-28T and 11-32T. Since the CS-9000 includes several sprockets made from titanium, it is considered a racing cassette, therefore, it has fewer options. 11-28T and 12-28T are its largest offerings. I recommend the Ultegra CS-6800 as the best price/performance. 11-28T: 11-12-13-14-15-17-19-21-23-25-28 (my configuration) PROs: Gives a good spread in gearing. 11T for go fast and 28T for climbing CONs: From 15 to 25, there is a 2 gear jump and from 25 to 28 there is a 3 gear jump.   14-28T: 14-15-16-17-18-19-20-21-23-25-28 PROs: Also known as junior gearing which makes it USAC legal for juniors who run a 52 front chainring. Gives the tightest group of gearing. CONs: From 21 to 25...

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WHAT TO LOOK FOR IN YOUR NEW CYCLING CLOTHING : THINK UPF...

Posted on Jun 4, 2016

WHAT TO LOOK FOR IN NEW CYCLING CLOTHING : THINK UPF Now that summer is almost here, it’s time to cover up. When in the sun, you want to cover yourself up completely from head-to-toe to protect against the harmful ultraviolet – UV rays. For the cyclist, you will want to cover and protect; Your eyes with a good pair of quality sunglasses that block out 99-100% of both UVA and UVB light Top of your head, face, neck, lips, arms, legs with a good quality sunscreen Click here to see Sunscreen Article Everything else not covered by above. This means to cover up with UV-blocking clothing, bibs, jerseys, sun sleeves, etc. Remember that your clothing covers everything else that sunscreen doesn’t. Certain clothing manufacturers are now making cycling clothing with UV blocking technology. CLOTHING AND UPF Ultraviolet Protection Factor, or UPF, indicates what percentage or fraction of UV rays can penetrate the fabric. Here’s some examples; UPF boils down to several things How tight the weave is of your clothing. The tighter the weave of the fabric, the...

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Correct Pedal Stroke? The Efficient Biomechanics of Pedaling...

Posted on May 9, 2016

A REVIEW OF WHAT’S THE CORRECT PEDAL STROKE? From time to time, we have to step back from our daily habits and analyze one thing – in this case, it’s all about pedaling. On the surface, it seems pretty basic, just turn the cranks around with your legs, push as hard as you can for as long as you can. Deep diving into this simple issue brings many complexities. Knowing how these complexities work hand-in-hand with each other can actually make you faster on the bicycle by being more efficient. So let’s get started; Ric H is concerned about his pedal stroke, leg alignments and foot position and writes; “I’ve noticed over the 14 years that I’ve been riding a road bike that I’ve changed the alignment of my legs from splayed out to in toward the top tube and my feet from heels up to heels down. Please take some time to explain the advantages of certain leg alignments and foot positions and how this impacts my pedal stroke.”   A good bike fit is essential! First off,...

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WHAT CAN YOU TELL ME ABOUT ROTOR (Q / QXL) RINGS?

Posted on Apr 29, 2016

As a Bike Fitter and USA Cycling Coach, one thing I get asked all of the time is “what can you tell me about ROTOR Q-Rings and will they work for me?” The short answer is yes. Q-Rings will work for most people, but, there are several exceptions which I will go over later. For those that don’t know what a ROTOR Q-Ring is, it is an elliptical chainring that helps increase your performance by varying drive-train resistance during pedaling. ROTOR’s elliptical rings maximize the strong muscles and minimize resistance during the weaker part of the pedal stroke. During one complete revolution of the crank, the cyclist experiences 2 ‘dead spots’. One is located at top-dead-center (TDC), the other at bottom-dead-center (BDC). This occurs at these 2 spots because you are not pushing anymore on the down stroke leg but not yet pulling up for the up stroke. In other words, these 2 points in the pedal stroke are where you are transitioning from pulling to pushing muscles on the ‘upper leg’, and transitioning from pushing to pulling muscles...

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THE BEST CYCLING SPECIFIC INSOLE? PART I

Posted on Nov 18, 2015

THE BEST CYCLING SPECIFIC INSOLE?   PART I A while ago, I did several tests and authored several articles on insoles, including Shimano’s new insole for their SH-R320 and follow on SH-R321, as well as an indepth test and writeup on G8 Performance’s 2600 PRO and IGNITE insoles. All three of these insoles have held up pretty well but are now starting to show major signs of wearing out. As a professional bike fitter and USAC Level 2 cycling coach, I see clients almost every day. Two things that most have in common are (a) worn out cleats and (b) worn out insoles. I have decided that it is in my clients best interest that I carry both of these items so we don’t have to stop the bike fit while they run all over town to find some cleats and insoles. The cleats are easy. 90% of my clients have Shimano pedals, 5% Look and 5% Speedplay. Insoles on the other hand have proven to be significantly more complicated to evaluate. The reasons are many and are discussed below....

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