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Posted on Mar 20, 2017

3/2017 TRX HOME SUSPENSION WORKOUT SYSTEMS BACKGROUND My quest for the perfect workout system and I found it in the TRX HOME SUSPENSION WORKOUT SYSTEM. I am a USAC Level 2 coach, bike fitter and certified personal trainer. I am also certified in power-based training as well as a bicycle skills instructor. I coach numerous cyclists including those that race to win and those that just want to have fun staying up on their group ride. Through my coaching and bike fittings, I have been assembling a list of common cycling issues. The main cycling related issued I see include wrong size bicycle frame (ex., usually way too large), wrong size equipment (ex., usually saddle too narrow, stem too long, cranks too long), bad bike fit (ex., usually knees and feet in the wrong position on the bike, saddle too high, bad cleat fit), bad posture on the bike (ex., hips not rotated forward, arched/curved back, slumped shoulders), pedaling incorrectly (ex., usually stabbing at the pedals), lack of good bike handling skills (ex., can’t ride/maneuver the bike slowly, can’t...

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Posted on Mar 13, 2017

RUMBLEROLLER TEST BACKGROUND All tests were conducted with the rollers held in the Transverse plane or, perpendicular to the spine. There are other rolling techniques that can be used with the rollers held in the Sagittal plane or, parallel to the spine, but, for these, a longer roller (31”-32”) is required. To test the rollers, I used each one on the following; feet, calves, hamstraings, glutes/piriformis, mid back/upper back, neck & trapezius (traps), latissimus dorsi (lats) and quadriceps. No IT band rolling nor lower back rolling Note 1: At 31”, each roller was wide enough to be able to accommodate rolling both hamstrings at once, both glutes at the same time, both quadricepts simultaneously. I would not really opt for the shorter models except if you were going to take them along with you on vacation or business travel. Note 2: I went into a local 24-hour fitness studio and noticed they had several LONG 4’ and 5’ very hard foam rollers. With 100% exposed foam (no covering), they were already showing signs of hard use. Small pieces of...

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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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Posted on Mar 10, 2017

LOOK KÉO CLASSIC 3 Hello my name is Kalden. I’m an 11-year-old Southern California bike racer that has been on Speedplay pedals for 3 years. Recently, my coach noticed that my heels were hitting the crank arms. He said it was in part because my Speedplays have too much float. He had a pair of Look KEO CLASSIC 3 that he gave me and asked me to write a review on them. When I unboxed them, I noticed the pedal was much wider than the Speedplays. The LOOK Keo Classic 3’s have helped me out because my feet have more support with the wider platform when pedaling. This was really helpful in sprints. But the main reason I like this pedal is because it has less float. I have done some races on this pedal and it solved my problem. I would recommend this pedal to anyone. I can’t wait to take my next FTP test using my new pedals! -Kalden C. Thank you Kalden and congratulations on your race win using your new pedals! Last Sunday (3/5/17), Kalden...

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KNOG Bike Bell – ding

Posted on Mar 1, 2017

KNOG BIKE BELL KNOG makes Bicycle accessories – Bike Lights (very popular in SoCal), Bike Locks for different levels of protection, Video Lights (external lights for GoPro and cell phones). They also make the best bike bell on the market. It’s lightweight, small – just slightly larger in diameter than your handlebars, has a BIG sound and easy to install. Two (internal) sizes available; • LARGE : 23.8mm – 31.8mm (comes with a rubber reducer for 23.8) • SMALL : 22.2mm only DESIGN Bike bells are inherently big and ugly. Knog has changed that. Their new OI Bike Bell is small, sleek, and looks great. It’s also LOUD! The bell is suspended on springs which allow it to float above the mount thereby allowing the bell to ring loud. The only thing when installing is to not have anything like cable housing interfere with the ringer otherwise it will be muted. I moved my bell (see pic below) so that the cable hit the plastic housing and not the ringer. As you can see from the video, its loud,...

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Velocomp POWERPOD Power Meter

Posted on Feb 28, 2017

  WHAT IS A POWERPOD? First off, using Google’s search engine, I found hundreds of reviews of the PowerPod. From videos, blogs, websites, periodicals, to you name it, it’s out there. So instead of rehashing the same old “this is what I thought of it after using it for 5 minutes” review, I decided to do more of a complete user experience in setting one of these up, followed by a review after several months of testing. So, here goes. Everyone remembers the Newton – Velocomp’s first OPPOSING-FORCE (i.e., non-Direct Force) Power Meter. It was here one day and gaining popularity, then gone the next. So, what happened to it? Although they don’t come out and say, my belief is that Garmin happened to it. The Garmin Edge is so popular that more than 8 out of 10 bicycles that I see are equipped with a Garmin. My guess is that cyclists thought, “I already have a display on my bike, why do I need another one? Why would I want yet another thing on my handlebars that duplicates...

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