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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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To ICE or NOT to ICE?

Posted on Oct 29, 2015

There’s been several articles lately, including from Dr. Mirkin which state that ice is not the recommended treatment for the athlete anymore. Re-reading these articles, they appear to be more in-line with an athlete that has torn something and not referring to, for example, a cyclist that has had a hard workout and needs to recover as quickly as possible for the next training session. I have spoken to several Doctor’s of Physical Therapy, DPT’s, and they said that this non-icing belief has come from people doing it wrong. Here’s what one Physical Therapist had to say, “The debate over ice is because many people use it the wrong way. When you break down muscle after exercising or tear any structures in the body it needs to heal. The healing process takes blood  to the area in order to bring the area nutrients the body needs to heal/recover. This blood creates swelling. This swelling is good TO A CERTAIN EXTENT. If there is too much swelling it can actually prolong the healing time resulting from an injury. Ice helps...

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Praxis Works Conversion Bottom Bracket – PART 1...

Posted on Aug 10, 2015

    — PART 1 —    Just like with Consumer Reports, a lot can be said about actually buying a product to test. In this case, the tester is not beholding to the manufacturer. I bought this bottom bracket through my own funds and will share an honest review of my thoughts and experiences. On a second note, this seemingly simple review turned more complicated than originally thought due to ‘bearing issues’ which you will read about in Part 1. This article was originally going to be a short 2,000 word maximum review on the Praxis’ Bottom Bracket solution to the creaking and squeaking seen in most press-fit bottom brackets. Part 2 will review the Praxis technology.   INITIAL OBSERVATIONS   Since there are several versions of this bottom bracket available (pictured above), you will need to make sure that you pick the right one for your application. Praxis currently supports SHIMANO, SRAM and CAMPAGNOLO in BB30 and PF30 in 68mm ROAD and 73mm MTB as well as Specialized OSBB. To make this selection even more complicated, frame...

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