Mixing it up - Keeping Active
February 03, 2009
I don’t know about you, but I find this time of year can be a little frustrating. On one hand, I am all keen and jonesing to get out on my bike - to start acting on all those positive New Years Resolutions - but on the other hand the weather and snow on the ground just frustrates this plan. I have had snow at my place for more than a month. I’m starting to know how many other parts of the world normally feel this time of year… Ahhh, cabin fever.
So… how do I deal with that?? I change it up. For the past few years, rather than simply backing off the riding during the winter months and getting bummed with weather and deteriorating fitness level, I just do something different for my workouts. For years it was squash and more recently it has been running. Yup, I’m a winter runner. Of course I still ride when I can, but these rides are more icing on the cake rather than the main meal.
Now don’t get me wrong, I’m not going to ramble on here about how you should all take up running, but the point is changing it up – doing whatever it is that you want to do is a pretty cool thing to do in the winter months. Running works for me, do what works for you.
I’ve been lucky enough to hook up with a great group of runners for my off-season plan as well; so, like riding, the social network is there. Even on those pouring, rainy days, I know there will be this group of other crazies waiting to hook up and go for a run. That part is really no different than the summer ride group… and yes, I’d get just as much hassle for bailing out of a run on a rainy night as I would pulling the pin on a ride on a rainy morning. You know the deal… once the ride or run is set up, you better be there or be prepared to take the harassing from the rest of the group.
Anyway, enough rambling… Remember to keep it fun. Try mixing it up if you don’t already, that will send you tank slapping out of the rut pretty quick.
Seeya out there !
Steak Sauce
Saddle Position - How High is Too High?
February 03, 2009
Saddle Position is one of those things that is taken for granted by some and remains a mystery to others. Whether you come from column A or B it is always a good time for a refresher. Setting up a proper saddle position is as simple as three basic adjustments. By optimizing the saddle position, you will gain increased power, improved efficiency decreased discomfort. Did you know that back pain, knee pain, shoulder pain and wrist pain can all be attributed to incorrect saddle positioning?
The first aspect of saddle position that we will tackle is height. In order to ride in an optimal position the seat must allow for full extension of the knee. The best way to measure this is by sitting on the bike with your heels placed on the pedals. Although this is not a proper riding position it allows for the isolation of the actual leg length without compensation by the ankle. While sitting on the saddle centered and balanced, pedal backwards; the saddle should be in a position where the leg is fully extended without any rocking of the hips. Once you have found the optimal position, score the seat post with a metal object (unless it is carbon, then use a permanent felt pen to mark the surface).
The second aspect of saddle position is angle. The angle of your saddle has large implications beyond purely comfort itself. A saddle which is angled too far forward will increase the amount of pressure on your hands, wrists and shoulders. A saddle angled too far back will increase reach and create a less than optimal riding position. Correct saddle position is very close to level. A very slight incline or decline can help to relieve pressure in sensitive areas but the saddle itself should be within approximately 2 degrees of being level. If you can not achieve a comfortable position within these guidelines, your saddle may not be right for you. There are many saddles out there with different designs, widths and softness. Ask your local retailer if you can try out a few different saddles before you make up your mind.
The third aspect of saddle position is the fore/aft positioning. This is the forward position of the saddle rails within the seat post. This adjustment will modify both rider position relative to the cockpit and the pedals. In order to correctly make this adjustment you will need a plumb line. A plumb line is a means of measuring a straight vertical line. Position the cranks parallel to the ground and place your feet in riding position. Hold the plumb line at the side of your knee directly behind the knee-cap. This is where the Femur meets the Tibia. (see above image)
From this point the line should fall straight through the pedal axle. From this centralized position, slight modification can be made. Shifting backwards will move the knee behind the pedal axle and utilize increased quadriceps. Moving the knee in front of the axle will further utilize the hamstrings.
Road Trip To California - Escape From the Cold
February 03, 2009
January can be a rough time in the Pacific Northwest. Enduring through rain, snow, wind and sleet BC residents are strong willed and we are proud of the place we live. Every now and again though, even the strongest will concede and head to the greener pastures over the red, white and blue fence.
This past month Norco Factory Team riders Ryan Leech and Darcy Turenne piled into the van with myself and headed south. The three of us embarked on a road trip where we could meet up with friends along the way and ride as much as possible. The eight day trip would involve more than 5000km of driving, 6 different ride locations and countless burritos.
Our first stop was in Santa Cruz, where we were given a taste of the good life. Our Guide, Adam from mtbr.com showed us some fast, burmed trails and some incredible dirt jumps. On any trip, it is important to set the bar high and in Santa Cruz we started off in style.
Our second stop was in Valencia. This is the home of Mountain Bike, Decline and Mountain Bike Action magazines. We met up with each of the three organizations and were shown some great trails in three separate areas. The climbs were tough, but the descents were well worth it.
After leaving Valencia, we headed south of LA to the San Juan Capistrano Area. This is where we met up with our amigos from Bike and Bicycle Retailer.
Coming down the side of a mountain with Bike, meant navigating some quick turns and rough rock sections. The only way to describe the whole series of rides is pure bliss!
The last ride of our trip was with Bicycle Retailer where we were taken to ‘the top of the world’ where we could gaze over Laguna Beach and down the California Coast. A perfect finally to a perfect week of riding.
Travelling with Darcy and Ryan is a great way to spend a week. Ryan is quite possibly the nicest person in the cycling industry and to quote Richard from Mountain Bike Action, ‘Darcy Turenne is pure fun dressed in a girl suit.’
After a week on the road we are all tired, yet recharged. The British Columbia spring is around the corner. As great as California is, there is no place like home!
Ride on,
Dustan
