7 Ways to Beat the Heat on the Bike This Summer

Photo via Flickr user John Gronberg

The dog days are upon us, but sweltering heat isn't enough to scare us off our bikes. In fact, it only seem to bring us out to pedal more. As temperatures continue to creep up, however, it's important that we take care of ourselves so we can stay safe and have a fantastic time in the process. 

Here are our top 7 tips to beat the summer heat:

Dress appropriately

Just as you wouldn't wear your shorts and thinnest jersey during the height of winter, it's not a good idea to dress too heavily in the peak of summer. Opt for a short-sleeved jersey made of a technical fabric, since cotton and silk will absorb every ounce of moisture your body produces. (Check out our collection of men's and women's cycling jerseys here.) On the bottom, opt for a cycling short or bib made of similar materials, as they'll wick sweat and push moisture out, giving you a much more comfortable, cooler ride. (Shop our collection of men's and women's cycling shorts here.) 

Opt for panniers

Have you ever had a backpack on during a hot day and noticed the relief you feel almost immediately after taking it off? Allow for optimal air flow while you're on a ride and pack anything you need with you in a pannier or a basket. The same goes with your head. Don't skip the helmet, though; instead, invest in one with a lot of ventilation so you can keep your noggin cool without skimping on protection.

Embrace your sweat

Sweat might be a little gnarly to some, but it's the body's natural cooling system and it works really well once you stop trying to avoid it. Drink a lot of water, opt for a deodorant instead of an antiperspirant and choose a light, breathable sunblock.

Freeze your water overnight

Photo via Flickr user John Gronberg

On a hot day, your water will likely cook as you do and we can all agree that a gulp of hot water is less than refreshing. Fill your bottle with plenty of ice or freeze your water overnight for a chilled swig. The only trouble with completely freezing your water is you want to be sure it melts as you need it to, so there's never a moment you reach for a drink and all you have is a block of ice. Experiment with different water to ice ratios to figure out what works best for you.

Pour a little water on your head

Your sweat not doing the trick? Squirt a little water from your bottle though the vents of your helmet and you'll feel immediately refreshed since the water will, hopefully, be cooler than your head and you'll stay cooler as it evaporates. Just be sure you have plenty of water with you, though, since you most certainly don't want any dehydration.

Wrap a wet bandana around your neck

Since the head and neck are basically the body's thermostat, it's important to keep them as cool as possible. A good trick is to wrap a wet or—even better—icy bandana around your neck. It'll provide relief from heat for as long as it takes the water to evaporate. Then, if you need to, you can just soak it in cool water again and start over.

Hydrate

The most important thing you can do for yourself on any ride—especially one in hot conditions—is to stay hydrated. Even if your water is warm and less than fun to drink, be sure to drink it anyway. Your body's core cooling system cannot work without water.

Have any tips of your own to share? Leave it in the comments section below.

Top 5 Stretches Every Cyclist Should Do

Photo by Gabriel Amadeus, via Flickr

Whether you ride distance, to race or simply to get yourself around town, your muscles are working hard to keep your feet pedaling and your wheels moving. The last thing any of us wants is soreness or an injury that might keep us off our bikes for awhile. Even if your longest ride is just a few miles roundtrip, it's a smart idea to practice good stretching habits regularly to keep your muscles long, limber and pain-free. Here are some stretches to get your started:

Quadriceps

If you've ever noticed that heaviness in your thighs after a long ride—or you've ever felt them burning during one—then no doubt you know just how much these muscles work. Treat them to a nice, long and slow stretch. Start by standing up straight, then reach back with your right hand and grab your right ankle and pull the foot up towards your rear until you feel the tension. Hold for at least five deep breaths and switch sides.

Calves

Have you ever ridden behind another cyclist and seen how much their calves flex and move while they pedal? Needless to say, it's a good idea to stretch these muscles out. One great way to do this is to stand straight up with your feet hip's width distance apart and your toes pointing forward. Then step forward with your right foot and bend your knee. Keep your left toes tucked under and push back into them until you feel the pull. Hold for at least five deep breaths and then switch it up.

Hamstrings

It's easy to forget about the hamstrings, but when these puppies are tight there are huge complications for your back and knees. To stretch them out, find a step or curb. Stand straight up and lift your right leg so your heel (toes pointing straight up) rests on the step. Then, keeping a flat back, slowly bend over at the hip until you feel the stretch. Again, hold for five deep breaths and do the other leg.

IT Band

A lot of cyclists might at one point or another complain about knee or hip problems. Most of the time, these aches and pains are caused by a knotted up IT band. Sit straight up with your legs out in front of you. Then bring your right foot of your left knee, turn to face your right and add resistance by pressing your left elbow against the outside of your right knee. Gently push through your elbow until you feel the stretch. Hold for at least five breaths and switch legs.

Glutes

It's ridiculously easy to transition into a glute stretch from the IT band stretch above. In the same seated position with your right foot on the outside of your left knee, just face forward pull your knee to you in a hug. But just because it's so easy doesn't mean you shouldn't do it—tight glutes can cause more work for your lower back, which can cause chronic pain now or later in life. Just be sure to hold the stretch for at least five breaths and to repeat on the other side.

Would You Ride a Flying Bicycle to Work?

It might sound like something right out of a movie (say, E.T.), but it's very, very real. Duratec Bicycles has released a prototype of a flying bicycle—though, at this point it has only been flown by a dummy. Here's what it looks like:

The flying bike uses six giant fans to provide its lift and balance. It's powered by batteries. It's currently unsafe for humans to fly the thing, since its weight limits give it 5 minutes of flying time. 

To that, technical director of Duratec Bicycles, Milan Duchek, says: "Because the capacity of batteries doubles about every 10 years, we can expect that in the future the capacity would be enough for the bike to used for sports, tourism or similar things."

Don't get us wrong. It's kind of a cool device—but doesn't it sort of defeat the things we love about cycling in the first place, you know, say, it's exercise potential? And it definitely looks pretty ridiculous with its giant fans on the back. So we'll pass on this one, thanks.

[via Huffington Post UK]

Why Don't We Know More About Cycling and Brain Science?

To tell you that cycling is good for your health is to tell you something you likely already know. As a reader of this blog, whether you came across it because you're a customer or a friend of a customer or it was shared somewhere on a social network and you just so happened to be interested, chances are you enjoy riding a bicycle and you likely know the health benefits already. To write at length about how and, to some degree, why cycling is beneficial to your body and mind would seem a little bit redundant and very much like preaching to the choir.

This year alone, this blog has featured stories about how cycling can help you lose weight and the effect it can have on diabetes—in fact, we've written on the diabetes control/cycling link more than once.

In the last couple of weeks, during preparation for and then the actual auctioning of the 7-Eleven cycling jersey signed by Davis Phinney to benefit the Davis Phinney Foundation, I was reminded of the following YouTube video about patients with Parkinson's disease and bicycling.

The first part of this video is very difficult to watch. You see a man with Parkinson's struggling with a condition called "freezing gait," and he can hardly make it a few steps down the hallway, even with help.

Cut to the second part: he's riding a bicycle around a parking lot and you'd have no idea there's anything wrong with him. He seems at ease, happy even. But when he stops and gets off of the bike, he freezes again. In February, Atlantic Cities discussed this video, and continued, quoting the NEMJ:

This striking kinesia paradoxica may be explained by the bicycle's rotating pedals, which may act as an external pacing cue. Alternatively, the motor-control mechanisms involved in gait as compared with other activities engaging the legs, such as cycling, could be affected differentially in Parkinson's disease. Cycling may offer a useful approach for exercise training in patients with Parkinson's who are “grounded” by severe freezing of gait.

It's pretty clear that studies like this one are still in very early stages. No big conclusions can be drawn; they don't reveal any real answers beyond conjecture. But what this study does reveal, however, is that there is something to the idea that cycling has a different effect on the body and mind than other exercises. Yet these studies aren't being fully explored. The video above comes to us from the Netherlands (which also explains the lack of a helmet), where cycling has long been a major form of transportation. But what about here in the U.S. or other parts of the first world where driving is still the main method of getting around?

The primary reason for the lack of major research into bicycling and brain science is this: there's no money to fund the studies. Studies are typically backed by pharmaceutical companies with deep pockets, so who's going to spend money to find results that may show a prescription isn't always necessary (or that the dosage doesn't need to be as high)?

Adam Leibovitz

In "Riding is My Ritalin," a feature published by Bicycling magazine, journalist Bruce Barcott tells Adam Leibovitz's story about how he was diagnosed with ADHD as a kid, put on medication and, because he was tired of the side effects that came with it, figured out a way to manage the disorder with a regimen of heavy cycling.

As it turns out, there were studies on ADHD and exercise happening even before it was a recognized mental health condition. In 1978, W. Mark Shipman, MD, medical director for the San Diego Center for Children, an institute for psychologically troubled kids, conducted a simple experiment. The hyperactive kids under Shipman's care were the first ones receiving doses of Ritalin. So Shipman had a group of his kids start running for 45 minutes a day, four days a week. What happened? Exactly what you might hope: the kids who ran started behaving as if they were getting extra doses of medication. Their doctors were able to begin lowering their dosage. But the kids who weren't running primarily stayed at the same level of medication. As a control, the doctors administering medication did not know what kids had been running. And the results were clear: the exercise helped.

What happened next, though, was not what you'd hope for: doctors began writing more and more prescriptions for Ritalin. Shipman's results weren't discredited—his results were even reinforced in two separate studies in the 1980s—but the American mindset toward medicine had shifted away from natural remedies and instead people sought cure-all drugs to fix their ailments.

But one of the things that's fascinating about this increase in Ritalin prescriptions is the effect it had on professional cycling. Barcott writes:

These changes have reverberated in competitive cycling, a sport filled with athletes whose behavioral traits trend toward the disorder's symptoms; at pro races and masters' events it's not uncommon to hear jokes about cyclists' ADHD-like characteristics. When I ask Jonathan Vaughters, director of the Garmin-Slipstream team, whether he's noticed ADHD-like behavior among any pro riders, he says: "Only the entire peloton." 

He is partly serious. "I think a lot of elite cyclists, if properly diagnosed, would probably be shown to have some form of ADHD," he says. Vaughters, a top pro rider in the 1990s, says his son was recently diagnosed with ADHD. "I think he gets it mainly from me," he says. (Vaughters was undiagnosed, but ADHD is often passed from parent to child.) 

One of the sport's retired champions, an Olympic gold medalist who asked not to be identified in this story, recently wondered aloud about the effects of Ritalin on the younger generation. In his day, he said, you cycled away your hyperactivity; that was partly how he got into the sport. "I wonder how many kids over the past decade got put on Ritalin instead," he said. "How many potential racers never discovered the sport?" 

In other words: How many would-be greats never found cycling because they were medicated?

It's a good question.

Think about it: why do you ride? You might start because you want to lose a few pounds and a great form of low-impact exercise so it's easy on your joints, or maybe because you want to save money on gas or bus fare. But at some point, for some of us anyway, something changes and the desire to go for a ride turns almost into a necessity. When we have to drive to work, we feel jittery and unable to focus all day. When we don't have a chance to get out for that weekend ride, might get a little irritable. All we want in the world in those moments is to feel the breeze, to pedal and grip our handlebars.

If cycling has that effect on someone without a mental health condition, can we imagine would it could do for someone with ADHD? Or depression? Or bipolar disorder? Is cycling different than other forms of exercise for people with these conditions? Can cycling help them control and manage their conditions? It's hard to say since nobody is really actively seeking the answers to these questions. So for now, all we have to go on are individual stories and conjecture. It's not much, but at least it's a start.

Has cycling helped you with your physical or mental health condition? We'd love to hear your story. Tell us about it in the comments section.

6 Tips for the Beginning Bike Commuter

The weather is heating up and spring is turning into summer, which means more and more fair-weather cyclists are using their two-wheeled transport to get where they need to go. Which is great! Studies show people who ride their bikes to work are more focused and have better concentration, which easily leads to getting more done in, likely, a better mood.

But for the first-time bike commuter, handling the streets can be a little nerve-racking, especially in urban areas or places with very little bike infrastructure. But no worries. Here are a few tips to get you started pedaling to work more comfortably:

Plan your route in advance

Chances are your bike commute to work will be along a different route than a drive, walk or public transportation trip would. You'll definitely want to map out the best and safest way to get there before you need to leave. Depending on how far of a distance you'll need to travel, your route might take you on several different backstreets, rather than a straight shot on a major road, so you'll want to give yourself plenty of time to memorize the route. If you don't know the streets well enough to juge whether they're best for bikes, then check out Google Maps' bicycling directions option. They aren't always the best, since the technology is still in beta—but they're still fairly reliable.

Don't be afraid

If you're terribly nervous when you set out on a bike, it's going to show in the way you ride—which ultimately means you're going to be riding worse and more susceptible to having an accident. If you've never cycled so close to cars before, the first several times can be really scary. But just relax, pay attention, follow the rules of the road and you should be fine. 

But use caution

When you're on a bike riding in traffic, it's a good idea to ride with the assumption that not everyone can see you all of the time. So when you approach an area you could very easily be right-hooked, maybe hold back and be sure the driver is going to stop before you power through. Or when you see a vehicle park, maybe give a wider berth around the door if you can, just in case they open it without looking. That's not to say you should assume the absolute worse in every situation. Not at all. Just maintain a good awareness of your surroundings.

Dress comfortably

Though it largely depends on how far you'll be traveling, the weather and what kind of office environment you work in, you might want to ride in different clothes than you plan to wear all day at work. That's not an issue here at BicyclingHub.com, since we have a friendly, laid-back, bike-friendly atmosphere. But if you work in a business wear kind of office or your ride is long enough you'll likely get pretty sweaty, wear something comfortable to ride in that won't cause any chafing and will be nice and breathable. (Hint: cycling apparel will make your longer commute much more comfortable.)

Know your signals

At least here in Portland, more often than not cyclists don't use hand signals. But you really should if it's safe to lift your hands off the handlebar to do so. It's a nice way of alerting drivers and other cyclists of what your plans are and can easily help you avoid an accident. For a left turn, hold your left arm out. To indicate a right turn, either hold your left arm at a 90-degree angle with your fingers pointing up or hold your right arm out. When you're slowing or stopping, hold your left arm at a 90-degree angle with your fingers pointing down.

Have fun!

What's the point of riding a bike if not to get your endorphins flowing and have a good time? Smile and enjoy yourself, even if you have to deal with a rough climb. It's way better than sitting in traffic, am I right?

A Man's Guide to Leg Hair Removal, Written by a Woman

Men cyclists de-hair their legs for a multitude of reasons. We asked our Facebook community over the weekend why they or the men they know shave and received a variety of responses. William O. pointed to racing strategy, "The difference between .0002 seconds can mean 1st or 2nd," and Winsor H. responded, "Because they look so pretty and my girlfriend loves it." Others commented that hairless legs keep you cooler in your rides. But the most common response related to how hairy legs conflict with crashes, road rash, cleaning wounds and bandaging (also, removing bandages—ouch!)

Whatever your reason, if you're a man unused to removing your leg hair, it can seem a little daunting. Here's a breakdown of your options to make the process smoother.

Shaving

The most common, overall cheapest and, frankly, the easiest leg hair removal method is shaving. But if you have never shaved your legs before—or it's been awhile since the last time—there are a few things you might want to keep in mind:

• It will probably hurt a little. If your leg hair is decently long, you might feel a tugging sensation as you shave. But after the first time, so long as you keep up the practice, the process should be pain-free.

• Don't use the same razor you use for your face. This may seem like a given, but I figure it's best to throw this out there just in case. 

• It takes time. There's a lot of surface area on legs and going too quickly can lead to nicks and cuts for an untrained leg shaver. Be sure to account some extra minutes so you can take your time and go slow. Your legs are full of curves and contours (shins, knees, back of knees, ankle) that are easy to cut if you're not careful.

• Shave at the end of your shower because you want the skin and hair to be nice and soft before taking a razor to your leg.

• Exfoliate first. A gentle scrub down with a loofah or wash cloth can mean the difference between a stubbly shave and a smooth one. Plus, you're less likely to get nick yourself. 

• Be sure to lather up well. Trying to shave your legs without shaving cream and gel is a recipe for a bad shave, cuts, razor burn, what-have-you—it will be unpleasant. 

• Shave against the grain for a close shave. But if it's your first time shaving, be sure to go across with the razor in the other direction, mostly just to trim the hair before you try to a close shave—it'll help minimize pain or cuts.

• Moisturize post-shave. It'll help with the dryness that can come with shaving. 

• Practice makes perfect. 

Depilatories

Depilatory hair removal is less common than shaving but still a pretty effective method. You rub the cream on your legs, let it sit for the amount of time stated on the bottle and then rub it off gently with a wet washcloth. But, especially if you're not used to getting rid of your leg hair, sensitivity can be a huge problem—the chemicals can burn and cause irritation. That said, it takes longer for hair to grow back than shaving, since it actually breaks down the keratin and weakens the hair itself. Just don't leave it on too long.

Waxing

One commenter, Gavin G. told us, "I wax mine. I've been doing it so long that hairy legs on a dude just looks wrong now!" A wax can be a rough experience, which is why most people, men and women alike, shave or use a depilatory. It really hurts. But, it's a tradeoff, since the hair grows back much slower and legs stay smoother for longer.

Have any advice of your own to add? Let us know in the comments section.

Rocket Propelled Mountain Biker Goes 163mph, Breaks Speed Record

French cyclist François Gissy did something most of us might find completely insane earlier this week when he strapped a rocket to the frame of his bicycle in an attempt to break the land speed record for a mountain bike. He succeeded with a speed of 163mph.

The previous record was 150mph.

Check out the video below:

Infographic: Cycling Makes People Happier and Healthier

People who ride their bikes to work are happier, have a lower risk of heart disease, save tons of money, and report stronger feelings of freedom, relaxation and excitement than car commuters.

10 Best Cycling Movies

It should come as no surprise that we love films about our favorite sport—bicycling. As these things go, though, some of the bike movies out there are (much) better than others. So if you're looking for a good cycling flick, these are the ones most worth your while:

Breaking Away
Directed by Peter Yates

Who doesn't love a classic love story, especially one that includes a bike racing plotline? Obsessed with Italian bike culture and enamored by a pretty college girl, recent high school graduate from the wrong side of the tracks Dave Stoller masquerades as an Italian exchange student to try and win his crush's affections. But when an Italian racing team comes to town and they use dirty tricks to win a race against Dave, he drops his fake identity to build a team to race against the Italians in the university's upcoming "Little 500" bicycle race. A largely word-of-mouth success at the box office, Breaking Away also went on to win several awards, including the Academy Award for "Best Screenplay."

Slaying the Badger
Directed by John Dower

Our most recent addition to this list, Slaying the Badger is the story of one of the greatest Tour de France races of all time.   At the conclusion of the 1985 Tour de France, Bernard Hinault publicly said he would back Greg LeMond in the 1986 Tour.  In reality, the lines get blurred and it's not clear who he is working for.  Each cyclist tells a very narrative of the "Badger's" motivation during the race.  It's a gripping tale and we're proud to move it to our top 10 list of all time best bicycling films.




The Triplets of Belleville
Directed by Silvain Chomet

When Madame Souza notices her young grandson, Champion, is sad and lonely after his parents' death, she at first buys him a puppy named Bruno. But he is soon melancholic again, so, taking note of Champion's interest in bike racing, she buys him a tricycle. Years later, he's entering the Tour de France with Souza as his coach. But during the race he is kidnapped by the French Mafia. So what does Souza do? She and Bruno set off on a journey to save Champion, of course, and they meet a cast of characters along the way. This is definitely one to watch even if animation isn't your thing.

American Flyers
Directed by John Badham

Written by Steve Tesich, who also wrote Breaking Away, American Flyers follows brothers Marcus and David as they train for and compete in a bike race across the Rocky Mountains called, "The Hell of the West." Making matters a little more complicated, one of the brothers may likely be afflicted by the tendency for a cerebral aneurysm, which is what killed their father. What's extra cool about this flick and makes it a must-see for cycling buffs is it includes actual footage from the old Coors International Bicycle Classic. Oh, and don't miss the quick Eddy Merckx cameo at the start of stage 1.

A Sunday in Hell
Directed by Jørgen Leth

This is a great one for history buffs. A Sunday in Hell captures the 1976 Paris-Roubaix from the viewpoints of the organizers, spectators and participants. What sets this apart from other race documentaries is that it really reveals the atmosphere and spirit of a professional race. Following contenders Eddy Merckx, Roger De Vlaeminck, Freddy Maertens and Francesco Moser from the start of the race all the way through the punctures and crashes in the muddied, slick, cobbled tracks to the finish, this film gives a realistic feel of how the races plays out. And when they're done, these badass cyclists, definitely look like they've spent the day in hell.

Stars and Watercarriers
Directed by Jørgen Leth

Another great documentary from Leth, Stars and Watercarriers is less about the story of the 1973 Giro d'Italia it covers, and more about the heroic—and downright intimidating—way Eddy Merckx handles a race. But it also reveals some of the often unspoken heroics of the watercarriers and workers behind the scenes. There's a particularly incredible scene where the glass bottles are opened with church keys and passed around.

The Bicycle Thief
Directed by Vittorio De Sica

Nobody likes a bike thief. Set in post-WWII Rome, The Bicycle Thief follows Antonio Ricci and his son Bruno, as they search for Antonio's stolen bike, which is a necessity if he wants to keep his job and be able to support his family. The film itself is really well done and, only four years after its 1948 release, Sight and Sound magazine declared it the best film of all time.

The Flying Scotsman
Directed by Douglas Mackinnon

Based on the life and career of Scottish amateur cyclist Graeme Obree, The Flying Scotsman captures Obree's attempts to become the world's fastest bike racer despite his debt, mental illness and the resentment he faces for having no real funding or backing. The script was adapted from Obree's autobiography of the same name. One of the cool things is that Obree actually stood in for Jonny Lee Miller, the actor who portrays him, in some of the cycling sequences.

The Greatest Show on Earth
Directed by Michael Pfleghar

Not to be confused with the 1952 movie about a circus, The Greatest Show on Earth does reveal the circus-like aspects of bike racing as it documents the 1974 Giro d'Italia, which is the perhaps the most insane of the Grand Tours. Oh, and the Pope makes an extra special appearance. This is a natural follow-up film to watch after Stars and Watercarriers, an overall great way to spend a couple of hours.

Bicycle Dreams
Directed by Steven Auerbach

Sleep deprivation, challenging terrain and bad weather—that's what riders in the 2005 Race Across America had to cope with (plus, you know, the part where they were racing across America). Bicycle Dreams sets out to capture the 3,000-mile race from start to finish, but when one of the riders, Bob Breedlove, a veteran racer and endurance cycling legend, is killed in a collision only days into the race, the other cyclists must figure out how to cope and whether or not they should keep going.


Honorable mentions include Pee Wee's Big Adventure, Ride the Divide, The Impossible Hour, 2 Seconds and Quicksilver.

Did we miss any of your favorites? Let us know in the comments section below.

The Best Jens Voigt Quotes

If there's one thing we love about Jens Voigt, besides the fact that he's a damn good cyclist (currently riding for Trek Factory Racing), it's his uniquely open and forthright way of talking to the media. Here are some of our favorite things he's said so far:

"Hopefully I've shown them (fellow cyclists) you just need some self-belief and that you need to take your destiny into your own hands instead of waiting for it. You have to go out and force it. You need to go out and take life, and shape your life and destiny the way you need it. I hope I can pass that message along."

"If it hurts me, it must hurt the other ones twice as much."

"No, I do not accept defeat here. I do not accept this."

"Shut up legs! Do what I tell you to do."

"Oh, you poor thing, you’ve got no chance, you’re already beaten."

"You’re all beaten; I am just laughing at you."

"I get paid to hurt other people, how good is that?"

"In the hierarchy of the family, I’m just above the dog. But I like it that way."

"Having things organized is for small-minded people. Genius controls chaos."

"While I’m not very talented at cooking, I am very talented at eating."

" I am confident that when I get really old, the human lifespan will be extended."

"Cycling is not rocket science."


"If you go (with a break), you can either win or not win. If you don't go for it, you definitely won't win."

The Jens Voigt Soundboard

"I think every cyclist should look a little outside, open up their horizons a little bit and listen and look into other things that are fun. Do what you like and profit from that. If you only go riding, riding, riding all year long for ten years, you will just have a tunnel vision by the end of it. It is good every now and then to get your body to straighten up again and use your upper body a little bit."

What's better than reading a bunch of hilarious Voigt quotes? Hearing them. There exists on the Internet an awesome online soundboard with soundbites of Voigt saying these quotes and more. Check it out here. It's pretty fantastic.

Did we miss any of your favorite Jens Voigt quotes?  Be sure to leave them in the comments section below!  

Quotes via CyclingTips.com.

Top 5 Tips for Staying Injury Free on the Bike

Riding a bike is all about joy!

The last thing any cyclist wants—racer or commuter—is an injury that could keep you off your bike for who knows how long. Fortunately, there are a number of ways you can prevent serious cycling injuries. We dig the tips from ORICA-GreenEDGE's resident physiotherapist Robert Brown. Check out the video below, but here's the gist of what he suggests:

1. "Train smart. It's all about quality, not quantity." While you, naturally, want to be the fastest and fittest out there, training and building speed takes time; rushing into any new program can cause a lot of pain and very little gain. Brown suggests you find a good coach or physiotherapist to help you manage your training load specifically for your needs.
2. "A good bike fit." When everything on your bike is adjusted right for your body, it's going to be a lot more comfortable and will also keep injuries at bay. Make sure your cleat position is set in such a way that the line of force is underneath the ball of your foot. This'll help keep your Achilles and your knees happy. Also, be sure your seat is neither too high or too low—both are bound to cause pain. If you're not sure what the best alignment is for your body, head to your local bike shop and get some help or, if you know a physiotherapist who have bike fit experience, give 'em a call.
3. "Stretching to maintain good range of motion and muscle length." Check out the video at 2:18 for some stretching recommendations.
4. "You must have good movement patterns and muscle activation." Click to 4:05 to see Brown's recommendation for a squat exercise to be sure your posture is right and you're activating all of the proper muscles. Not only will this help prevent pain and injury, but it will also result in increased performance.






5. "And the number one tip for staying injury free on the bike is road safety." Pay attention, pay attention, pay attention. You can do all the stretches in the world and have the best fitting bike you can find, but a road accident, be it with a vehicle, another bicyclist or a pedestrian, can cause serious injury. One of the most important pieces of this is wearing a helmet that fits right.

Why Do You Love Your Bike?

Compiled by Sarah Esterman

via Flickr user eelke dekker

It should come as no surprise, but we here at BicyclingHub.com love our bikes. They get us from A to B, whether that means commute rides between home and work, weekend rides for pleasure or training rides for races. They keep us in shape. They save us money we might otherwise have to spend on gas. They give us a wealth of great times. And, frankly, they hold sentimental value. My ride right now, for instance, was a college graduation gift from my parents, and I love it all the more because of that.

Yesterday, we went to our Facebook community and asked why you love your bikes. Here's what you said:

"I bought it with some inheritance from my grandma. She was the most incredible woman. Really like a second mom to me. Its my in remembrance of grandma bike and I ride it with pride. Also, my bike helped me lose 100lbs, and get to my first century ride!" –Ivy S.

"Riding releases stress... Every problem I have goes away. And when I am done, I can relax. Nothing else I do does that for me. I will ride until I can't anymore..." –Chris P.

"My bike will never leave me for another lover." –Enitan O.

"She quietly spends her free time in my garage, dreaming of the places we will go next!" –Jill L.

"I worked hard to buy it. I work hard to stay fit enough to compete. Even at close to 66 I have to fight for the time to suit up and ride. But then, on the road, I have a few hours of joy." –Tom M.

"My lovely white 'Marco Pierre' is an extension of myself and provides me with the balance I need in my life. We will journey together for as long as we can." –Audrey M.

"My good old Bridgestone mountain/road hybrid 'Little Blue' gets me wherever I need to go. She's the first thing I ever bought with a credit card (27 years ago!) and definitely the best bang-for-the-buck purchase I've ever made." –Cynthia H.

"For the wind in my hair and the smile on my face. It also stimulates the brain." –Shane B.


Why do you love your bike? Let us know in the comments.

Diabetes is not the Boss of me! by Lew Alexander

In July, 2008 (45 years old), I was diagnosed with Type 2 Diabetes. My Mom, Dad and older brother are all Type 2 so I wasn’t surprised at the diagnosis but was shocked to be faced with it at that age.   I am fortunate to have a Physician who explained this diagnosis in very clear terms: “I can go on with my current lifestyle and he will keep me alive with meds having to increase dosages and types over the years and someday will become insulin dependent. In the meantime, I will potentially be faced with all sorts of medical issues (loss of limbs, loss of eyesight, impotence and many more) and will probably die prematurely from complications from Diabetes.  Or, I can start eating better and exercising more and stave off these issues and live a life much closer to normalcy”.  The next day I was in the gym doing spin class.  I could only manage 30 minutes on the bike at first  but soon I was pounding out one hour classes and working hard.  I shed about 30 lbs. in a matter of a few months and feeling better than I had in a very long time.  The next step was a road bike and then I discovered the joy of riding and the stress that I left on the road.

In March 2010, I was involved in a violent motorcycle accident that severely injured the left side of my body and nearly killed me.  It took nine surgeries over 6 months to get everything sorted out.  My body totally atrophied from all of the time in hospitals and being bed ridden at home.  In January 2011, I started climbing back both physically and mentally using first the Spin bike and then my road bike to recover.  I had set a goal of riding a century (100 miles) that August but could only manage 25 miles (my recovery was bigger than I ever expected).  But I wasn’t discouraged and continued riding with a new goal of 100 miles in August 2012.  Along the way I was doing local rallies; increasing my endurance at each step.  I chose the DFW Tour de Cure as one of those training rides thinking that raising a few dollars for my disease while training was a double bonus.  That ride transformed me; getting to know other diabetic riders, learning about the ADA and what they do for us Diabetics, and seeing the impact they are making gave me a new cause.  After I made my century goal in August, I went on to ride the Houston Tour de Cure a month later (my second century). 

On the drive back home from the Houston TdC, I came up with a goal for 2013: “1,000 miles of Tour de Cure’s and raise $10,000”.  Since then I have been focused on the logistics of fitting 11 events in an 8 month time frame and training to prepare my body for the physical challenge.  My first TdC is in March, so right now this is just a goal but by then end of September I am confident it will be a reality.

Even though I have diabetes, I feel blessed.  I am blessed that I can control my diabetes with diet, exercise and low doses of oral meds.  I am blessed that I am healthy enough to ride my bike for a cause.  I am inspired by my Type 1 friends who depend on insulin to stay alive; who battle daily with a delicate balance of insulin and carbohydrates and the highs and lows that they struggle with.  I am inspired by the kids who are faced with a disease they don’t understand which makes them live their lives differently than their friends; and their parents who have to help them struggle with managing insulin shots, finger pricks, and the right amount of food each day.  I am inspired by my Type 2 friends and family that have to deal with the health issues associated with Diabetes (I have a friend who is now blind in one eye and struggling to keep his sight in the other).  While I know that my contributions to fight Diabetes are small in the grand scheme of things, I am inspired by the prospect that those contributions, along with all of the others who share this cause with me, may someday bring a cure for this disease.

So I ride; I ride to stay healthy and to fight off the eventual effects that diabetes will have on my body.  And I ride the Tour de Cure to raise money so that someday this scourge on people will be wiped away forever.

Tips for Cyclists on Reducing Risk to Skin Cancer

Guest Blog article by Stephen Dupont, Pocket Hercules

MINNEAPOLIS (July 2011) -- You wear a helmet to protect your head. You wear sunglasses to protect your eyes from dust and dirt. You ride defensively to avoid careless drivers, kids, and dogs.

But more often than not, you, like many who enjoy bicycling, forget to put on your sunblock before you hit the roads and trails.

If you love cycling and want to enjoy it well into your senior years then protect yourself from the sun. That’s the advice for America’s 57 million bicyclists from a leading plastic and reconstructive surgeon who has treated thousands of patients over the course of his 15-year career for skin cancer and melanoma.

As the days grow longer and warmer, and the sun intensifies in it’s strength, cyclists need to take precautions against the sun’s harmful rays, says Dr. Sam Economou, who leads Plastic Surgery Consultants Ltd., a practice located in Edina, Minn., a suburb of Minneapolis.

The reason is simple: skin cancer is on the rise. In fact, according to the American Cancer Society, more than 2 million cases of non-melanoma skin cancer are diagnosed each year. In addition, about 68,000 cases of melanoma, the most serious type of skin cancer, are diagnosed yearly. While more people are detecting cancer earlier, increasing their chances of survival, cancer rates are actually rising, especially among young people who use tanning booths and those who do not use sunblock when working and playing outside.

Cycling is about spending time outdoors. And more often than not, most cyclists enjoy riding their bikes when the weather is nice and sunny. That puts many of America’s 57 million cyclists at risk for skin cancer, says Dr. Economou. The more time you spend outdoors cycling, the greater risk of exposure to harmful ultraviolet radiation and sunburns.

People who bicycle a lot have several strikes against them when it comes to skin cancer, notes Dr. Economou. Because many cyclists ride near their homes, they think they’re not at risk if they don’t put on sunblock -- even for a short ride. The problem is that cyclists tend to expose more skin than other athletes because of the clothes they wear (shorts and short-sleeve shirts). In addition, many cyclists may not realize that water, sand, and asphalt streets reflect dangerous UV rays.

To help cyclists lower their risk of developing skin cancer, Dr. Economou offers these tips:

Apply sunblock. Always apply sunblock lotion at least 30 minutes before going out into the sun, before you start to perspire, to allow the sunblock to be absorbed into your skin. If you think you may remove some cycling clothes during your ride, consider applying sunblock before you get into your cycling clothes. Even if you’re riding at 6 a.m., apply sunblock and reapply it after every two hours you’re outside. Use a sunblock with a SPF rating of at least 30 an arms, legs, face and neck and a water-resistant SPF of 50+ on your nose and the top of your ears. Make sure that your sunblock is effective against both UVA and UVB rays.

Wear a hat. The most susceptible place on your body for skin cancer is your head -- the top of your head, your face, nose and ears. Believe Dr. Economou, reconstructive surgery on the nose and ears is challenging. Cyclists should wear a thin cycling cap underneath their helmets to prevent from being sunburned on the top of their head. Always apply sunscreen to the face, especially the nose and ears, and to the back of the neck.

Polarized UV-blocking sunglasses. Cyclists should always wear sunglasses to protect their retinas from harmful UV rays, as well as dust particles on a windy day. Sunglasses that wrap around your face offer the best protection. Polarized lenses help cut the glare (from nearby water, sand, asphalt and snow) to help you see better during your ride. A really good pair of polarized sunglasses is one piece of equipment in which every rider should invest. They’re just as important as buying a bike.

Wear cycling gloves. Wear gloves specifically designed for cycling. Padded gloves not only make riding more comfortable, they’re essential to preventing nasty scrapes in the event of a fall. Gloves also are helpful in protecting the tops of your hands from sunburn, which is one of the most exposed parts of your body during a ride. Don’t forget to apply sunblock to your hands before putting on your gloves.

Wear protective clothing. If you have a high risk or history of skin cancer in your family you should look into protective clothing. Even on the hottest days, wear lightweight long-sleeve shirts, caps, socks and shorts. Equip yourself with cycling jerseys and shorts that are specially made to block the sun and wick away moisture to keep you cool while out on the road or trail -- apparel that offers a UPF rating of at least 30+, as recommended by the Skin Cancer Foundation, to protect against harmful UVA/UVB rays. Remember, UV rays are present even on cloudy days.

Cycling jerseys, such as the Pearl Izumi Annata White Elite Limited Cycling Jersey pictured here, feature Pearl Izumi's famous moisture-wicking polyester fabric, UPF 40+ protection from the sun's harmful rays, and a form flattering fit. This bold new design also offers Direct-Vent size panels to enhance syle, performance and comfort.

Move your cycling time. Here’s another excuse for getting yourself out of bed at the crack of dawn. It may be more pleasant to wait until the day has warmed up and the sun is shining, but that’s when the sun is at its strongest, and cruelest, in terms of skin cancer. And don’t fool yourself on cloudy or partly cloudy days. Harmful UVA and UVB rays still get through clouds. Instead, shift your riding time to early morning or early evening to avoid the affects of the sun. Just don’t forget to wear highly visible clothing (screaming yellow, orange or lime green) to make sure automobile drivers and other cyclers see you.

Avoid sunburns. Repeated sunburns over time can cause significant damage to your skin. Severe sunburns as a child are a leading risk factor in developing skin cancer as an adult. Sunburns happen though, despite our best intentions. If you do get a severe sunburn, stay hydrated, treat the sunburned area with an aloe-based lotion, take cool showers, and if you’re experiencing headaches, take a pain reliever.

	KEVIN SAYS: Give the Pearl Izumi Sun Sleeves a try! Having the fair-skinned complexion that comes as standard with red hair, I have to watch myself in the sun lest I should become lobster-man! I tried the Pearl Izumi Sun Sleeves out and found them to be great and much more convenient than applying and re-applying lotion. I guess there is less chance of 'missing a bit' also, and ending up with red patches that might have escaped the lotion. Any concerns about putting on what seem like armwarmers for a hot summer's day soon went away once I started out. These actually did feel cool to ride in and I had no problem leaving them on for my entire ride. I would recommend these highly for anyone looking for sun protection - which I guess should be everyone, right? Be safe out there! We finally got some good weather in Portland and the mercury was up there in the 90's - well that's hot for us ! Thing is - the hotter it got, the cooler these, and my arms, felt. To add to this - the last couple of days have started out chilly and these did the trick keeping the goosebumps away in the morning. Later on when the sun blazed throught the cloud cover I did not need to take them off and/or apply sunscreen. I am loving my sun sleeves!

Stay hydrated. To maintain healthy skin, don’t forget to stay hydrated while cycling by drinking plenty of non-alcoholic beverages before and during a ride. When your skin dries out or is not hydrated properly, it’s more susceptible to sunburn and long-term skin damage. Water remains the best liquid to drink while exercising. Sports drinks add empty calories.

Conduct skin cancer self-examinations. If you have a fair complexion, multiple freckles and moles, and experienced severe sunburns as a child, you have some of the leading risk factors for skin cancer. Take this seriously, especially if you spend a fair amount of time outside cycling. At least once a month, before you get into or just out of the shower, look at your
skin. Look at moles and freckles to see if you notice any changes in their shape, size, color or asymmetry. Make an appointment once a year with your doctor or a dermatologist to look at your skin as part of an annual exam. Especially watch moles and freckles on high-risk areas of your body, the face, nose, ears, the back of your hands and your calves.

Yoga and Cycling: In Search of Zen

By Jennifer Clunie, Registered Yoga Teacher and certified cycling addict

The Kripalu Center in Lenox, MA defines yoga as “any practice that brings you more life force, whether it is on a physical, cognitive, emotional, or spiritual level—or, ideally, on all levels at once. Yoga is essentially a state of integration that emerges from a path of personal inquiry.

Photo, left: Seasoned cyclists like Karl recognize the importance to stretching tight hamstring muscles before an arduous ride. Photo courtesy of Dave Kraus.

This quest for integrated living—in which we feel fully alive, fully expressed, and fully connected to the Earth (and our fellow human beings that reside upon it)—shares the same lexicon of emotions we experience during a ride, whether it be an epic journey on a never-before-seen trail or a simple joyride around town.

Many athletes, including cyclists, recognize the benefits of cross-training and incorporate yoga poses and stretching into their training and workout routines. Cycling places the body in forward flexion for long periods of time, often leading to pain in the neck and lower back. The repetitive motion of our chosen sport places a high demand on some muscle groups (including the hip flexors, glutes, hamstrings and quadriceps) while de-emphasizing others, resulting in an imbalance of muscle flexibility, endurance and strength—particularly to the opposing muscle groups of the leg and torso. These imbalances are biomechanically inefficient and can lead to repetitive overuse injuries, one of the most common forms of injury among cyclists. Photo, right: National Mountain Bike Champion Georgia Gould in an aggressive forward facing position as she races to victory . Photo courtesy of Jennifer Harvey.

The practice of yoga can improve your flexibility, make you less injury-prone, promote a speedier recovery, reduce stress, and lengthen muscles to give you a longer, more powerful stride. You will also benefit from improved strength, posture, and core stability, as well as increased balance, alignment and proprioception. In addition, each asana (physical pose) is accompanied by controlled, deep breathing techniques, which not only aid in relaxation but also help re-train the body to use the lungs fully. As you are probably already aware, in both yoga and cycling, breathing is key.

A vital lesson yoga offers is the importance of listening to our bodies. Riders often ignore early warning signs of injury or fatigue and instead yield to their own egos or compete with fellow riders in “King of the Mountain” contests or hammerfests, even on so-called recreational rides. If you are able to check in and assess what your body truly needs at any given moment and respond accordingly, the results will benefit both body and soul.

Yoga and cycling are such symbiotic activities because they perfectly compliment and built upon each other to create a more unified whole. Reporting on the new trend of yoga and spinning classes (or cy-yo) for Yoga Journal, Dimity McDowell reflects, “Perhaps that's the draw of both disciplines: The inner experience is always unique and revelatory. ‘In yoga the asanas don't change, yet each time you practice, you have a different experience with them…It's the same thing in spinning: A flat ride is always a flat ride, but you never have the same ride twice.’” Photo, right: Runner, cyclist, and enthusiastic mountain-bike racer Andy Reed pedals and breathes his way up Yokun Ridge in Massachusetts. Photo courtesy of Jennifer Harvey.

Whether on the bike or on the mat, sometimes the true destination is the journey within.