Gargoyle Cycling

Information may not be reliable

In mild weather, clothing is mainly a matter of convenience. Yes you want to wear shoes that are comfortable to pedal in, and yes you don’t clothing that is likely to tangled up with your bike chain, but aside from that you can pretty much wear whatever you like.

On the other hand, if the weather is very hot, very cold or wet, then you need to take your choice of clothing more seriously, especially as regards those clothes that you choose to wear on your lower half.

Cycling shorts are quite simply one of the best options, and something you really need to try. Don’t be deterred by the fact that they look ridiculous in the shop, or that you feel odd (because of all the padding) wearing them the first time. The thing to remember is that they will keep you comfortable in the saddle, even if you ride your bike all day. Surely avoiding what could be a literal pain in the bottom is worth it? Furthermore if you’re embarrassed about the amout that cycling shorts reveal, or if you find their tight fit to be unflattering, you can always wear baggy shorts or a skirt on top of them.

Cycling shorts are usually specifically designed for men’s and women’s different figures, but beyond that the choice can be quite confusing. The trouble is that expensive shorts often look almost identical to the cheapest ones in the store. Closer examination will however reveal the differences – the fabric – more expensive shorts are generally made from more breathable materials to help keep you cool and dry – and the sophistication of the padding.

If you’re commuting to work, you probably want to change when you arrive. Apart from not forcing your colleagues to endure a sweaty smell, cycling shorts probably don’t look professional in the office and indeed you may not feel comfortable wearing them all day. If your employer provides changing facilities and showers you can use those, otherwise it’ll have to be a quick change in the lavatory.

On cold days, cycling shorts by themselves are probably not enough to keep you warm, even if you cycle as fast as you can. For this reason, you may wish to consider tights, and if you do wear tights, remember they should go on top of the cycling shorts, and not underneath. In very cold weather, you should consider wearing tights with a fleecy lining, and take care to ensure that your ankles are covered even when your knees are bent (if necessary get longer tights).

In wet weather, you’ll probably want to try to keep dry, so in these conditions you can consider wearing baggy waterproof trousers over your shorts. Be sure to choose trousers that are breathable, or you’ll just end-up horribly sweaty.

You have three points of contact with your bike. Your hands, resting on the handlebars, your feet on the pedals, and your bum on the saddle. Cyclists complain more about cycling saddles than any other part of their bike. It is the saddle, which comes in for most criticism from cyclists. This is because the saddle is the largest contact point with the body. If your saddle is uncomfortable, you will soon begin to feel it.

There’s no such thing as a universal perfect cycling saddle. We are all different shapes and different sizes; what is a comfortable saddle for me, may be a very uncomfortable saddle for you. Choosing the right saddle is a personal thing, some people will be very happy to cycle for hours on a thin saddle, while others will find the same saddle very uncomfortable.

Fortunately, saddles come in all shapes and sizes. There are padded saddles that come with all levels of padding. If you prefer a nice chunky saddle, you have plenty of options in this field. Saddle technology has advanced from the old leather like “em or lump “em standard saddle, to a wide range of saddles all designed to make your ride easier.

Despite the variety of saddles, the different sizes, different shapes and a different padding, all saddles have one thing in common. The cradle. The cradle is usually made from metal. The cradle is the part of the saddle that connects to the bike. Although most cradles are made from steel, many racing bikes may use a lighter material, like, for example, titanium or carbon fibre.

When you purchase your bike, it will usually come with a standard saddle. One of the first things you should do is ensure the saddle is right for you. If you are not happy with the saddle, then change it. If you intend to spend a lot of time on your bike, you need to make sure your saddle is comfortable. There is nothing worse than cycling on an uncomfortable saddle; this can cause you serious discomfort not to mention rashes and other pains. Here’s a few types of saddles and their different characteristics.

These saddles are more comfortable for short rides but can become uncomfortable for longer rides. This is because of the extra movement and sliding motion of the saddles, caused by the gel; it can cause chaffing, leading to discomfort on a longer ride. These saddles are recommended for short rides only. I would not recommend them if you are thinking of doing many long rides.

These saddles have portions cut out of them to relieve the pressure off your soft tissue areas. Like all saddles, you either love it or hate it. These saddles are not everyone’s favourite but many people like them.

These saddles have holes in strategic places to reduce the pressure on the genitalia. Some people find these saddles very comfortable, others do not. Again, it’s down to personal preference.

You should spend some time choosing your saddle and not rush into a decision. When choosing your bike make sure the saddle feels comfortable. A good idea is to have two saddles that you can change depending on the kind of riding you are going to do.

Paul has been cycling for over thirty years, he is a keen leisure and commuter cyclists and like to encourage people to get a bike and discover the joys of cycling. He is the author of the blog http://www.defensivecycling.com where he discusses all aspects of cycling, especially how to stay safe. Call into his blog for more tips. He also welcomes guest posts from people who would like to share their own experiences.

Cycling is one of the best forms of exercise and most people like to cycle because of a number of reasons. It helps in building stamina and toning the muscles. Also, cycling is preferred to walking since it can give you the same workout in a shorter amount of time. You can also travel further distances with a bike than you can on foot so it is good for traveling. And all it requires is a bike – could be any kind of bike, the main purpose of riding a bike is to get the exercise your body needs and enjoy better health. Moreover, it is absolutely great to feel the wind on your face and enjoy the cool breeze and silent trees.

The most important part of a bicycle is the wheel. The better the quality of the wheel the easier the ride. These days carbon wheels cycling is becoming extremely popular since carbon wheels are lighter yet stronger and help in reducing wind drag which is very helpful while climbing hills. If you are an ardent biker it may be wise to invest some money into these great wheels. This decision will serve you well in the long run. These days it is very simple to order your wheels to suit your specifications and it may work out pretty economically for you.

Making the decision on which set of carbon wheels to buy requires some research. The quality of the carbon wheels will depend on whether they are tubular or clincher, the depth, build quality etc. Lets take a look at these features. Clinchers are normal tires with inner tubes. Tubular wheels do not have tubes, they are fully encased and get glued on the rims and so they are their own tubes. This results in having lighter wheels which give you a smoother ride. The hard part is that you have to glue them on to the rim which can be tricky. Also in case you get a flat tire when you are riding, you will need to have a spare tire rather than just a tube.This can make it quite inconvenient since you will need to carry a whole tire with you.

The depth of the rim determines how aerodynamic the tires are. But the difficulty is that the deeper the rim, the more the cross winds will push you around. The weight of the person riding the bike is also a key factor in determining the depth of the rim. The higher the weight the lower the measurement of the rim. The overall quality of the tire will also depend on the build quality. The weight of the person riding the bike is also a key factor. Therefore it is very important to and the rim quality. There are many companies online that sell these, but you have to make sure that these companies are going to be around later on to support you. It is important to not get taken in by cheap prices and going for a good brand that will support their product.

Carbon Wheels Cycling are a topic of endless discussion. The concept is so promising; combining the lightness of carbon with the simplicity of clinchers. Consider the possibilities. Let the thought hang in the air. Now take a look at the Easton EC90 SL Carbon Clincher Wheelset.

Austin, Texas, has always boasted a highly active populace, and is often listed among the nation’s healthiest and most active cities. Cycling plays a huge role in this fitness-focused city, with an abundance of resources available to cyclists of every age and experience level. Austin’s unique landscape and close proximity to the rolling Texas hill country make it uniquely suited to both mountain biking and road biking alike, and enthusiasts of both sports flock to the city as a result.

Road biking is an extremely popular sport in Austin. Hundreds of cyclists pedal their way through Austin and its surrounding areas, taking in the scenery and the challenging, rolling hills that run for miles upon miles. Highway 360, which runs in a semicircle west of the city, is one of the most popular routes for road bikers, with its picturesque views, wide shoulders and bike lanes, and seemingly endless rolling hills. Within the city itself, there are a wide variety of beautiful, challenging road ways and routes that are dotted daily with road bikers. Mount Bonnel, located in the southwest central Austin, is a popular destination for cyclists and hikers alike, with stunning views, winding roads and steep climbs.

South Austin’s Veloway is another haven for road bikers (a paved loop several miles long that’s off limit to cars and runners); it offers unobstructed, safe riding, making it an ideal place for beginners to practice and families with young children to ride safely. Hundreds of Austin cyclists flock to the Veloway each weekend, and it’s often used as a starting point for group rides, classes and other cycling events.

Mountain bikers don’t have to look far to find a wealth of great riding throughout the city and its surrounding areas. The Greenbelt, which runs right through the middle of south-central Austin, boasts extensive networks of trails in all degrees of difficulty, from highly technical, professional-grade trails to simpler dirt tracks, perfect for an evening joyride, or even a nice hike. On the north side of town, Walnut Creek Park is another excellent option for mountain bikers of all skill levels. Miles upon miles of wooded trails weave their way through the park, with a variety of routes and skill levels.

Less than an hour outside of Austin, you’ll find Muleshoe State Park, another mountain biker’s haven. Muleshoe is home to a beautiful seven-mile loop of rocky climbs, narrow switchbacks, and steep descents. The shaded landscape is visually stunning, with deer bounding through the trees and dramatic cliffs edging along the trails. Another out-of-town cycling option is Milton Reimer’s Ranch county park. Though less shaded than Muleshoe park, Reimer’s offers just as much technicality, with miles of single track, treacherous rock gardens, and beautiful views of Texas savannah.

Regardless of your experience level, time allotment or desired degree of difficulty, Austin, Texas, and its surrounding areas offer an endless range of options when it comes to cycling. It’s no wonder, then, that Austin is home to one of the nation’s largest and most active cycling communities. Whether you’re looking for a peaceful evening road ride or an epic mountain biking adventure, you don’t have to look far to find it in Austin.

Lots of internet sites provide the best and most up to date cycling news. They offer all sorts of options. Choose to leaf through the recent events or actually view them with cycling TV on your computer screen.

With the information of all races on site the cycling news. has got you covered. Through these websites there is almost no end to the amount of information you can gather. On offer you have interviews, information about training, reviews of products, community boards and much more. On some sites you can even ask questions to a professional trainer.

These cycling news. websites offer a variety of information, generally found in a training section of the site, about peak times, performance improvement, and warm up tips. This information will be invaluable to you in your training.

If you wish to experience the thrills of being a mountain biker, invest in a high quality mountain bike. It is definitely worth spending the extra cash at the beginning. In exchange for the slightly higher price tag, you will end up with a stronger, longer lasting and more enjoyable ride.

When you are ready to purchase a mountain bike you should get one through a shop that specializes in them, they will be able to give you more accurate information about the equipment. You should avoid purchasing on online, unless you already have been able to personally see and try out the bikes features.

In case you’re tending toward the purchase of a road bicycle, you need to be sure the one you choose is truly comfortable. Otherwise, it will make long trips extremely unpleasant. Your handlebars should be no further apart than the width of your shoulders, so you won’t need to stretch too far. You also want a bike with very little drag. When the handlebars tilt down, you get that terrific streamlined effect you’re looking for.

If you need help making a decision, then use the customer reviews section of cycling news. to help you through the process. You can gain more information into what the general quality and durability of the bicycle you are thinking about. It’s important that you are happy with your cycle as it can be a major investment.

Many Internet sites provide the most up to date cycling news. They offer all sorts of options. Choose to leaf through the recent events or actually view them with cycling TV on your computer screen. For anyone who is an avid biker, you will certainly want to obtain a mountain bike that is more than just your average bike. If you are leaning towards purchasing a road bicycle you want to take into consideration the overall comfort of the bike, this will be essential on long rides. The handlebars should only be about as wide as your shoulders are to prevent you from having to over stretch.

In this article, we’ll address what I consider to be the critical training components that are a part of every successful speed development program to increase running speed of your athletes.

After all, the fastest athletes on any team and in any sport are almost always the quickest and fastest on the field or the court. and every coach and athlete wants to know the most effective methods to increase running speed.

To start, no athlete can be expect to succeed with their speed training if they aren’t properly warmed up. Many programs still use that old school warm up philosophy of jogging around the field a couple times, getting in a circle and holding static stretches as the whole team counts to 10. Now, I don’t know any sports that require holding a stretch for an extended period of time in order to get prepared to compete or practice. That being the case, such an outdated warm up philosophy is not going to increase running speed.

Instead, athletes must do a dynamic warm up that progresses from slow, simple movements like jogging and skipping to the high intensity speed drills that actually prepare them for an intense practice.

Another critical element to speed development is that of improving coordination. Moving the limbs at the speeds required to get faster requires very high levels of coordination. Even the best athletes overestimate their ability to properly do speed drills or go through a series on an agility ladder. That’s why I often do these types of drills at the beginning of the season to give them a first hand experience that shows them just how much room for improvement they have.

One overlooked training element that is proven to increase running speed is that of regular focus on improving flexibility. We often hear about the role of stride length in speed development. And it makes sense that, all other things being equal, if Athlete A has a longer stride length than Athlete B, than Athlete A will always beat Athlete B. Thus a more flexible athlete will clearly cover more distance with each step, but without exerting any extra effort. The benefits to this are clear. If athletes cover more ground with each step, not only will they get to where they want to go quicker, but it will also take less steps to get there.

The three elements that I have discussed so far are all important supplements to any speed training program. However, at the end of the day, improving any athlete’s ability to run as fast as they can is dependent on one thing: training fast. The only way to run faster is to practice running at full speed.

As obvious as this seems, many programs confuse what real speed development actually is. Sprints with short rest periods (less than 2 minutes, minimum), interval training at medium intensities (less than 95-100% intensity) and runs lasting longer than approximately 8 seconds are all common training components that will not improve any athlete’s top speed. As long as your intent is to increase running speed, you must make these training elements an active part of your program, especially the final point regarding how I defined true speed training.

Patrick is the owner of Athletes’ Acceleration Inc., your final resource for developing the fastest athletes. To learn more about speed training and to access Patrick’s free Speed Training Report – Secrets to Developing Dominant Speed – go to http://www.CompleteSpeedTraining.com

I recently did a local ride that took me into a lot of hills. There was one hill in particular that went on at a steep incline for over two miles. I passed two cyclists who had had to stop to get their breath back. It got me thinking about the best cycling climbing strategy. I’ve come to the conclusion that the only way to get used to cycling up hills is to spend a lot of time cycling up hills. There’s no magic secret to cycling climbing, it all comes down to fitness level and training.

Cycling up hills is hard, let’s be honest, and not many of us enjoy it. We prefer to have the bike whizzing along on the straight but cycling climbing is a part of cycling we need to master. And like anything else, the only way to master it is to practice it. Hill climbing is excellent cardio vascular training and will benefit the rest of your cycling by increasing your fitness level. Regular cycling up hills will increase your fitness level dramatically but you need to have worked on your fitness level before attempting arduous hill climbs. Once you have your base fitness at a good level you should incorporate some hill climbing into your training regime, not only to improve your fitness level but to get used to climbing hills.

Incorporate cycle hill climbing into your training by taking some time to devote just to hills. Seek out the hills and hit them hard. Look for a variety of hills, small, steep long etc. If you live in an area short on hills go up and down the same hill a few times. The great thing about hill climbing is you feel like you have had a good workout when you return and your lung capacity and overall strength will increase.

Hit the hill with determination and use your gears. If possible try to stay seated, if that’s not possible then get up onto the peddles and pump them hard. Try not to stop. Your effort should be steady rather than a sprint. Later, as your fitness improves, try sprinting up small hills and even up longer hills. Once your fitness level has adapted to the new strain you have subjected it to, sprinting up hills will become the norm. Include cycle hill climbing into your normal training regime and watch your fitness improve dramatically as a result.

Paul has been cycling for over thirty years and remains as keen today as he was from the day he got the cycling bug. He is an author and the writer of the blog Defensive Cycling Where he offers tips and guidance on all aspects of cycling. Call in for your free book “Cycling For Life“

Running is something that almost every athlete practices at some time or another, as part of their training regimen. That said, it is also a sport in its own right, with many different events and types of running.

Sprints are races where the participants are expected to run as fast as they can for the entire distance of the race. They are the shortest races, due to endurance concerns. The most common sprint distances are 60m, 100m, 200m, and 400m. However, it is not unheard of to have 150m, 300m, 500m, and 600m races. Most of these races last mere seconds – the racers are trained to run as quickly as possible, and most finish in approx. 10 seconds, regardless of the length of the sprint. The athletes who compete in sprints often do other types of running as well. And many athletes who compete in other events use sprinting as a way to test their speed and endurance.

Middle distance races are longer than sprints; the most common tracks are 800m, 1500m, or 3000m. However, they can range anywhere up to 5000m. These races last longer than sprints, due to the increased distances, and often run for up to 10 minutes or more.

Long distance races are far longer than sprints or middle distance races and require an incredible amount of endurance. The races run between 5,000m and 10,000m, and run around 20 minutes and 40 minutes, respectively. The runners in these races must be in superior aerobic condition, and capable of enduring difficult tests of their stamina and endurance.

Marathon running is a specific long-distance running event of just over 42km. The earliest marathons were shorter than today’s specifications, as set by Olympic committees. To run an Olympic style marathon, a runner must know many different aspects of running, such as pacing themselves – the race runs for hours – advanced endurance techniques, and even sprinting techniques, which are most likely to be utilized in the last leg of the marathon in an attempt to win. That said, many people who run marathons aren’t even worried about winning, so much as actually finishing, and their own time – beating their personal bests. This sort of race requires extensive training, with up to 40 miles per week run by the trainee to prepare for the event. Most people train for six months, but some go as far as a year out to get in shape for a marathon. The training, as well as the event, is very stressful on the body, and an amateur should not take this sort of event or training lightly. It is also advisable to talk with a trainer or read extensively on the subject before taking on the task.

Ultrarunning takes marathon running to the next level, with races usually spanning a distance of 50 or 100 miles. There are two types of races in this class: events with a distance set; the winner is decided by who gets to the finish line first, and races with a time limit set; the winner is the one who ran the furthest within the set time limit. Beyond this, there are even more severe forms of ultrarunning events. 24-hour races, double marathons, and races that go as high as 1,000 miles, and run for multiple days. To add to the challenges provided by the extreme distances in this sort of race, a lot of ultrarunning trail races will have runners on different terrains, elevations, and in the case of multiple day races, even the weather can change over the course of the race. To train for this sort of event, one would really need to be a seasoned athlete, as it is not for the faint of heart. Nonetheless, there are multiple ultrarunning events held all around the world every year.

As you can see, there are many types of running events. Some are far easier than others, and as people seek more extreme challenges, we will likely see things like ultrarunning evolve even further, and take things to new levels that seem like they’re almost impossible to imagine.

The author is associated with the YourRunning.com, a running community [http://www.yourrunning.com] with training tips, photos, and lots more.

The word ‘Ideal’ implies that there is one perfect weight for a given cyclist but this is not true. The answer to the question posed in the article title depends on what the aims and lifestyle of that cyclist are. The needs of a professional athlete are very different to those of the cycle tourist or someone who just uses a bicycle for transport. Having said that, there is a truth understood by anybody who has ever toiled up a steep hill on a bicycle – fat is hard work when the road rears up!

If you only cycle to keep fit and well and are not interested in performance, then you don’t need to concern yourself with your weight, beyond keeping it within a healthy range. Some people refer to Body Mass Index (BMI) for this, but I don’t like it because it doesn’t take into account how muscular your body is. Muscle is good, excessive fat is bad but BMI ignores the difference.

My advice would be to use your cycling to help get your weight down to the point where you don’t have a roll of fat round your waist, or at most just a small one. Don’t go so far as to have all your ribs sticking out. If you achieve this then you will be maximising the health benefits of your time on the bike.

If you are trying to maximise your cycling performance, you should pay close attention to your weight. Any excess fat is a burden to carry uphill. You will go downhill faster than your skinny buddies, but that will never make up for the time lost climbing. The steeper the hills, the worse it gets.

Upper body muscular bulk will not help your cycling either. Lance Armstrong came from a triathlon background and his swimmer’s upper body muscle was a handicap on the bike. It was only when he reduced the size of his upper body that his road cycling performance improved. If he’d still been a triathlete, his swimming would have suffered when he did that. This is why I say that the ideal cycling weight depends on what type of cycling you do, and what your goals are.

If you look at the ‘mountain goats’ of the pro peloton, you will soon notice that they tend to be incredibly skinny. The truth is that they constantly battle to keep their weights down to that level and some have eating disorders. That isn’t a healthy thing to do, but it is an individual choice to make. If you consider yourself to be a climber, just be very careful not to overdo your weight loss – winning a bike race isn’t worth dying for and Anorexia Nervosa isn’t something to play about with.

I have a lot of experience of cycling in the Pennine hills of northern England. I have done it fat and I have done it skinny and I can tell you straight that cycling round here is easier when skinny! I overdid it a few years back and got too thin. I looked gaunt, I kept getting ill and I didn’t have the stamina that I have now. I could climb the first few hills quickly, but then I’d get exhausted and perhaps come down with a cold a few days later.

Training speed is more then just working on acceleration and trying to sprint as fast as possible. You must actually coach your athletes how to run and stay relaxed, especially when they are running at top speed.

Maximum Velocity is another way of saying running at full speed. The point in a race, workout or game that you reach maximum velocity depends on strength levels,experience and running mechanics. However, regardless of where and when you reach full speed, there are some differences in running mechanics and effort when compared to acceleration.

When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes. Now that you are at full speed, you will be completely upright (perpendicular to the ground) and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.

Instead, you want to relax or ‘float’ during maximum velocity. What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect. While running, you want to continue to step over the opposite knee, but instead of
driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. It is the ability to make these types of adjustments that can be the difference in running a fast time, outrunning an opponent or chasing one down to make the play.

Maximum Velocity Cues
Continue to step over the opposite knee, but let the ground come to you. FLOAT – Ease back in intensity, but don’t slow down. Fight the urge to continue to run faster and harder. One of the goals of top speed training is to learn how to decelerate the slowest. The athlete who decelerates the slowest runs the fastest. Relaxation is the only way to decrease the speed at which you slow down.

Place a cone at the starting line, at 15y, at 35y and at 55y. Accelerate hard to the first cone (15y). Maintain the speed you have generated by running relaxed and following the maximum velocity cues from 15 – 35y. Once you hit 35y, slowly decelerate for the next 20y coming to a full stop at the last cone. This is a fly 20. Once you are comfortable holding that speed for 20y, you can move the second cone to 45y (fly 30s) and 55y (fly 40s). Total volume for these workouts should be between 250 – 350 yards.

Place a cone at the starting line, 15y, 25y, 35y, 45y and at 65y. Accelerate hard to the first cone (15y). Maintain a hard sprint for 10y, focusing on maintaining the speed and intensity created during acceleration. Once you hit the next cone (25y) go into a float by easing back in intensity (don’t try to continue to get faster) without losing any speed. At the next cone (35y) go back to a hard sprint, running at full intensity and trying to increase your speed. At the next cone (45y), shut down by slowly coming to a stop. You should not be at a complete stop before the final cone at 65y, giving
you a full 25 yards to slow down.

Those are just a couple workouts you can perform to help your athletes clean up their form and not tense up during competition.Try and keep the workouts in as much as a ‘game-time’ situation as possible so your athletes can practice staying relaxed and it will seem to come natural during the real thing.

Patrick Beith is a Performance Consultant for Athletes’ Acceleration, Inc, http://www.AthletesAcceleration.com. To learn more about speed training and for free access to Coach Beith’s Speed Training Report – Secrets to Developing Dominant Speed visit: http://www.CompleteSpeedTraining.com.