How Do I Choose the Best Cycling Training Program?


How Do I Choose the Best Cycling Training Program?

Many cyclists who are looking to become stronger, faster, and smarter on the bike in preparation for turning pro or racing regularly turn to a cycling training program to help them get a leg up on the competition. Choosing the best cycling training program starts with carefully defining your cycling goals and researching the cycling training program offerings that will help you achieve those goals. If, for example, you are an expert mountain biker who wants to turn semi-pro or pro, but you are lacking in technical bike handling skills, you will want to choose a different program than a road cyclist looking to increase his lactic acid threshold for long distance riding.

You will encounter countless cycling training program offerings online and in person, so it can be difficult to choose the right one. Research the most reputable programs by asking fellow cyclists who may have participated in training camps or programs; it is also a good idea to go to your local bike shop to ask the employees if they have any feedback on particular programs. Some cycling training program offerings can be done on your own at home by watching DVDs and developing a training schedule based on that advice. This is a good option for someone looking to cut costs and who can be more self-directed in their training.

A good option for someone who needs in-person guidance and motivation is to attend a cycling training program camp, at which you will ride just about every day with professional cyclists and trainers who can identify your weaknesses and help you develop a plan for overcoming them. These camps can last anywhere from one day to several weeks, and they are a great way to pick up on tips and techniques from seasoned pros with proven results in cycling. you will want to research these camps carefully before attending; take note of the cost as well as the people leading the camp, and make sure the instructors are seasoned professionals with proven results. 

You will want to keep a training log to keep track of the progress you are making. This log should note not only how many miles you are riding and how fast you rode them, but also what preparations you took before the ride, including rest and diet. Rest days should be included in any cycling training program, as overtraining can lead to excess fatigue and become counterproductive to your overall goals.

Hate Relationship With Speedplay Pedals



Hate Relationship With Speedplay Pedals



I promptly went out and bought a set of these Zeros and I immediately loved them even more than my previous ones. They felt much more stable when clipped-in and the amount of float was much easier to get used to.This was back when Speedplays were different than today and had virtually infinite float. The model series back them was the X1, X2, X5 (I’m not sure if you can still buy them, but they’re still on their website). The free float was simply too much for me to handle. My feet were all over the place and my ankles would hit the chainstays when I got sloppy or tried to sprint.


Jump ahead to 2006. I started to develop some knee pain that wouldn’t go away and the old pedals I was using were dying a slow death. I had these Speedplays sitting around and decided to give them another shot. It took me about 2 weeks of dedication and heartache before I finally got comfortable with them. After I did, my knee pain subsided and I began to really like them. In fact, I now loved them.
They weren’t without their problems though. The small screws that hold the cleats onto the shoe kept coming loose or falling out. I also found I had to spend $80 on new cleats every 6-8 months. I was willing to deal with these issues however because I really loved these pedals. Then one day in an important race I made the final selection and my pedal completely seized up. It nearly tore my kneecap to shreds. I had felt a problem with something in my pedal or cleat early into the race, but I couldn’t tell what it was. As it turned out the bearings inside were completely dry and metal was rubbing on metal. In the final 10kms of the race I had to pedal to the finish line alone with one leg. Not happy.
Speedplays have evolved since the X series. Their most popular pedal now is the Zero series. The main difference that I noticed over the X series was the Zeros have an ajustable range of float.
The speedplay pedal itself is a wonderfully simple design, and most of the mechanics of engagement is contained in the cleat, not the pedal. It is nearly impossible to come unclipped by accident. The low profile design of the pedal itself makes a big difference when pedaling around corners. Speedplay has made some big claims about the aerodynamics of their pedal, but it’s going to take some major convincing before I can believe those windtunnel results will translate into going faster on the road.

Almost all bike fitters I’ve spoken with praise the Speedplay pedals for their adjustability. In my previous bike fits, much of the process focused on my cleat positioning and getting my legs tracking perfectly. There seems to be endless adjustability with Speedlpay cleats. I can’t say for certain that other pedals don’t offer this, but I’ve heard bike fitters rave about Speedplay time and time again.

This brings me back to the cleats. Problems with the cleat screws didn’t go away with the Zero design. The screws cannot be overtightened because this may prevent the springs from operating properly. Locktight is applied to the screws out of the box, but it doesn’t always work.  I’ve still needed to spend $80 on new cleats far too often because of excessive wear. Many of the pros will use these protector shims so the plastic on the cleat platforms don’t wear so quickly (due to pedal friction). It wasn’t until recently that I found out these could be purchased and previously I had bought this extender kit (for $50) because a local bike shop told me this was the only solution. Also, too many times have I had to use an angle grinder to remove my old cleats because of the wear to the screw heads from walking on them and stripping them.

I’ve had other problems with the Speedplay pedal itself. For example, during L’Etape last year I had to ride over 100kms with one foot. The pedal axels need to be greased every ~5000kms and there is a special tool needed to do this. I admit, the majority of my problems come from my lack of maintenance, but constant care and attention towards my pedals isn’t something that occurs to me until it’s too late.

Okay, enough of my Speedplay woes. I had been thinking of writing about this topic for a while, but before I did so I wanted to speak to someone from Speedplay about my issues. I emailed them and promptly got a reply from Richard Bryne. Shortly after I was on the phone with Richard (I didn’t know Richard was the owner and designer of Speedplay until the end of the conversation). He was an incredibly nice guy who explained many of my issues and the reasoning behind them. Let me share Richard’s explanations of the design decisions that are the cause of my greif:

- The philips screws that hold the cleats onto the base are there precisely so that they cannot be overtightened. There is an indexed “feeling” designed onto the screws so that the exact amount of tightening can be applied. These scews used to be hex allen key bolts, however they were easy to overtighten and would prevent the cleat springs from functioning properly. Locktight has been provided to the philips screws to prevent from loosening.
- The reason the pedals need to be greased every ~5000 kilometers is because of the bearing design. Many pedals use cartridge bearings, but Speedplay uses needle bearings because of their higher load rating and better performance. The drawback to needle bearings is that they slowly push the grease out to the side, thus the need to regrease your Speedplays every so often. Note: if the pedal spins nice and freely, this is a sign that it needs to be greased. The pedal should spin on the axel with slight resistance. This tells you the grease is doing it’s job.

- The wear protector can be used to prevent wearing of the plastic underneath the cleat or carbon sole of the shoe. As I said above, I didn’t know about this part until Richard told me about it and I had been buying the extender kit for this part alone and throwing away the extra pieces.

- Excessive wearing of the cleats can be reduced if you purchase the Coffee Shop Caps. These prevent dirt, sand, and friction from ruining the cleats.

- Dry teflon lube should be applied to the cleat springs every so often to keep it working and engaging properly.

Richard tells me that his biggest challenge is informing and communicating with people about how to maintain their Speedplays properly. I have to admit, until recently I had never pulled out the manual in the box and read the whole thing. He’s designed the pedals for maximum performance, which has it’s tradeoffs. Just like when buying a Ferrari, it’s a given that it’ll need more maintanence than most other cars.
I appreciate Richard giving me the time to explain these things and I truly believe Speedplay are working as hard as they can to make the best pedal possible. In many ways, they’ve definitely done that. If you speak to any of the pros who use them, they’ll agree.
A couple possible solutions I might suggest to make maintenance more obvious and easy: 

1. Inclue a cheap grease syringe along with every set of pedals. I don’t want to book my bike into the LBS every time I need pedal maintenance, nor do I want to spend $50 to purchase this tool. 

2. Include the coffee shop caps along with the pedals. These can surely be made for next to nothing. If they cost $5, I’m still happy to pay that little more.
I’m heavily invested in my Speedplays with regards to my positioning and spare parts and will unlikely ever switch from them. In my opinion, they are the absolute best pedals out there for adjustability, comfort and feel. Reliability definitely suffers if you don’t maintain them, and this has been an costly lesson for me. However, if you keep up with the suggested maintenance, they’ll last you a long, long time without any problems.  That said, I still feel the need to bring my box of spare Speedplay parts wherever I go.

Zipp 404 Firecrest Carbon Clincher Review

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Cycling Tips: I've been using the new Zipp 404 Firecrest Carbon Clinchers for over month now. After using Lightweights last year I had a feeling that I'd be disappointed in every wheel from here on in. The Lightweights were top-shelf. I couldn't imagine anything better.  But you know what? After putting these Firecrests through the wringer this past month I'm absolutely blown away. I never would have expected...

Zipp released the new Firecrest wheels in the middle of last year. What’s new about them? The biggest difference over their previous models is rim shape. These are not just a revamped version of the 404 tubulars. Zipp widened the sidewalls on the Firecrest. As you can see in the illustration below, they are very wide at the tyre (25.5mm) and even wider closer to the spoke bed (27.5mm). The large-radius profile is claimed to produce lower drag figures at a wider range of yaw angles (thus improving handling in crosswinds), better overall ride quality, and improved wheel strength. So far I can verify the first 2 out of 3 of these claims (it’s too soon to tell with regards to strength).
Profile comparison of Zipp 404 models

What do I like about the Zipp 404 Firecrests?

One thing I’ve always liked about all models of Zipp is that they place their spoke nipples on the outside of the rim.When you need to tweak a spoke to true the wheel you don’t need to peel the whole tyre off. This was an especially big bonus with the Zipp tubulars. Many manufacturers place the spoke nipple inside the rim for aerodynamic reasons.
I’ve never owned a carbon clincher wheel before. Since I typically use carbon wheels during racing, I always went with the tubular version of whatever wheel I owned. Tubulars can be a pain in the arse, but they ride beautifully. They’re not the most practical option for the weekend warrior, but if you’re only using them on the weekends then this may not be a big concern. (I’ve previously written about the pros and cons of tuburlars versus clinchers in a post here.)


After using these carbon clinchers with a nice high threadcount tyre on them (290 TPI), I completely forget that I’m riding clinchers. Now I can stop worrying about getting a puncture in the middle of nowhere and use this wheel for training and/or racing if I want.
It took a little bit of getting used to when looking down at the wider rim profile. I had this misconception stuck in my head that a thicker wheel would be slower. After some experience with these wheels I now realise that this couldn’t be further from the truth. When these get rolling in a straight line they are noticeably fast. Definitely faster that the Lightweights were. You triathletes reading should be salivating over these wheels.


The Lightweights accelerated extremely quickly out of the corners and were great for tight crit circuits. These Zipps still accelerate wonderfully, but the stiffness of the Lightweights is hard to beat. The Lightweights were beautiful climbing wheels too. However, when the Lightweights took a tumble, they were expensive to fix or were relegated to the garbage. Sensational wheels, but not very practical for competitive racing if you’re not on a ProTeam budget.

The total weight of the 404 Firecrests is 1,557g (718g front, 830g rear). That’s not extremely light for a set of carbon wheels, but that’s not overly heavy either. The aerodynamics and toughness of the Firecrest 404′s more than make up for their weight. They make an excellent choice for an all-round trainin/racing wheel for those who don’t want to mess around with tubulars.

These days you can get wheels custom built any way you like them, but mine came factory built with Zipp’s 88/188 hubs (grade 10 Swiss steel bearings) and Sapim CX-Ray bladed stainless steel spokes. The hubs roll along as smooth as glass and I notice it every time I take them out.


As with any carbon rim you’ll need to use carbon specific brake pads to get the best braking. I’m using cork brake-pads which work very well and aren’t overly expensive. When it gets wet outside they don’t modulate as well as rubber pads on aluminum rims, but they still work fine.
You can take a look at Zipp’s website for all the specs and aerodynamic benefits, but choosing a wheel is difficult based on comparing specs. If you’re looking for an all-round wheel you can smash up and down Beach Road with as well as take to the races, I encourage you to have a look at these. When I say “all-round”, I don’t mean “middle of the road” either. I can’t think of anything negative to say about them.

Focus Izalco Review

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Cycling tips
 One of the first questions I almost always get from people while out on the road is "how's the Focus?". Our O2 Racing team has ridden the Focus Izalco for the past two seasons and it's about time I answer this question properly.

The Izalco Team Replica is the model of bike we’re riding. The main differences with our bikes and the standard stock model is that we’re using the Zipp Firecrest wheels, Quarq powercranks, and 3T components. It’s probably a ~$10,000 AUD bike the way they’re built up. However, the first thing to put into perspective here is that if you swap the Zipp wheelset and the Quarqs for a nice pair of DT Swiss wheels and SRAM Force cranks, then you pretty much have the stock floor model. I was blown away to see that the bike sells in the shops for only ~$4500 AUD.

The Ride
I have to be honest here, when I try to use words to describe the way this bike rides and feels, the first thing that comes to mind is “neutral”. It’s definitely comfortable and not over-the-top stiff. It’s not extremely responsive or twitchy like some other bikes I’ve ridden, but nowhere close to being sluggish. It’s simply a good solid bike that I have no problems racing or riding for 5-6hrs at a time. For the price, it’s one of the best bikes I’ve experienced.
When I try to quantify the characteristics of this bike, keep in mind there is a massive price difference between the Izalco some of the bikes that have blown me away (the Parlee Z5 is one of them). Also, simply add a different set of wheels and the characteristics can change completely.

Groupset
This bike comes stock with SRAM Force. I was an early adopter of Force since the day it was released back in 2006 and I’ve been a big fan of it ever since. I’ve used SRAM Red before and there’s definitely a small difference in the responsiveness of the shifting as well as weight, but personally I couldn’t justify the difference in price. Force is more than good enough for me.

Weight
I think some people are too pre-occupied with weight these days and figure that if it’s not 6.8kg’s then it’s not a light bike. While a light bike is certainly nice, it does not necessarily translate into a good handling, comfortable bike or fast bike. I wouldn’t turn away a feather-light bike if it was comfortable and handled nicely, but I don’t think it should be the one and only determining factor.
The Izalco Team Replica frame itself weighs just under 1kg and the fork weighs ~300g.
The stock standard Izalco Team Replica with FSA components, SRAM Force, Fizik saddle and DT Swiss wheels comes out at 7.7kg.
The way my bike is built up (XL with the Zipp Firecrests and Quarq cranks) weighs 7.4kgs (including pedals).

Features
- Internal cabling to keep the bike looking clean
- BB30 (oversized bottom bracket which substantially increases stiffness and reduces weight)
- wide tyre clearance (this is a claimed benefit by Focus. I have yet to encounter a problem by not having enough tyre clearance)
- lots of choices within the Izalco range to suit your budget and preferences in style

Design
I love the lines and shapes of the tubing throughout this bike. The simple paintjob with low-key glossy pearl white and matte black looks really slick and is easy to keep clean. You gotta admit, it looks fast!

Difference Between Izalco Lines
The Izalco comes in a few different ranges:
IZALCO Team Katusha
IZALCO Team
IZALCO Team 1.0
IZALCO Team 2.0
IZALCO Pro 1.0
IZALCO Pro 2.0
IZALCO Team Replica

The top of the range model is the Izalco Team. This is the frame that Katusha rides. The only difference I can see between the various “Team” models are the groupsets, wheels and color schemes. 

The next tier down is the “Pro” range. The major difference here is that the Pro frames have a slightly different internal cable routing design (no internal routing inside the chainstay to the rear derailleur). The models within the Pro range are simply a different groupset and wheel choice to suit your budget.

Serviceability
Ask a disgruntled mechanic his opinion and he’ll usually give it to you straight up. I’ve spoken candidly with mechanics who work on these bikes regularly asking about their complaints on design and maintenance. Fortunately no one I’ve spoken with can fault it in any way. The internal cable routing design can be a major hassle with some brands, but there are no complaints with the Izalco. 

Warranty
5 year manufacturer’s warranty on the frame.

What I Would Change
One pedantic thing I would change on my particular bike (and I’m really reaching here) is the cable to the derailleur being attached externally on the chainstay. I’m nuts about keeping my bike clean and with the chainstay being white it’s difficult to get perfectly clean. No big deal that I can’t live with.

Source Article: cyclingtipsblog.com

The Best Cycling Tips?

What Are the Best Cycling Tips?

The best cycling tips will vary according to who is consulted about cycling, so the rider himself will have to determine which cycling tips are valuable and which are less helpful. It is important, however, to talk to experienced cyclists to find out the best riding techniques, the best equipment to buy, and the best maintenance advice one can find. If the cyclist is new to the sport, he or she may want to try meeting up with a beginner's bike ride that leaves from a local bike shop, not only to meet other riders, but also to pick up on new riding techniques and information.

It is a good idea to visit a local bike shop. This is perhaps the most important of all cycling tips one can find. The local bike shop is a great place to get educated about the best cycling equipment, the best local rides, local riding routes, and so on. A new cyclist is likely to meet people at the shop who will want to ride regularly, and if the new cyclist is interested in racing, he or she can meet up with experienced racers at the bike shop who can share a wealth of cycling tips to help the new cyclist into the world of racing. 

Do not get discouraged at the start. Cycling is a fun and exciting hobby, but it is also a difficult one. Pedaling long distances can be tiring and hard on the body, especially if that body is not used to such strain. Start with shorter, easier rides and progress from there. Another one of the more important cycling tips, however, is for the new cyclist to ride with other cyclists above his or her ability level. Riding with more advanced riders will push the new cyclist beyond his or her comfort level, and it will give the new cyclist an opportunity to examine the habits and techniques of seasoned riders. 

Invest in good equipment. This is perhaps one of the cycling tips that will have the biggest impact on the new cyclist's enjoyment level. Entry level bicycles are great for short, easy rides, but if the new cyclist intends to race or to advance to a higher level of riding, he or she will need to invest in good equipment that will make the process of cycling easier, more fun, and less costly in the long run, as lower end bikes will tend to break down more quickly. Learning to work on bikes — at least learning the basics — can help the new cyclist preserve and protect his investment.

Source Article : wisegeek.com