Cycling tips

 When you think of cycling destinations, the city of Innsbruck might not necessarily be at the top of your list, with it renowned for its winter sports rather than the two wheeled variety. But come summer, once the roads are clear of snow, the city is the perfect place to be based if you want to try your hand at some challenging Alpine climbs without the crowds you’d find in nearby France and Italy. Don’t just take our word for it though. Innsbruck has real race pedigree. The Tour of Austria often passes through the area during the week-long race, while the city is hosting the UCI Road World Championships this September. The region features a number of challenging ascents that will really test the legs. Here, we’ve taken a look at five of the best to pit yourself against:   Climb to Igls This year’s UCI Road World Championship course features three climbs, and the key one will be the ascent from the south of Innsbruck up to Igles. The 448m climb will feature seven times in the...

The Sportful Women’s Total Comfort Bib Shorts offer exactly what their name promises, and not at the expense of performance either. Instead Sportful have perfectly combined comfort and performance to maximise the benefits of both. Sportful kit has always fit me well, so much so in fact that they have become somewhat of a go-to brand when it comes to new purchases. Thankfully, and going by the name, just as you might expect, the Sportful Women’s Total Comfort Bib Shorts are no exception. Typically ‘snug’ on the first wear (to the point of rethinking the size guide) the first wash provides enough give to take the bibs to their actual size, and thankfully no more. Even with plenty of washing thereafter, and trust me, I pretty much live in these shorts these days, so by plenty, I mean plenty, I haven’t had any problem with the material becoming slack or baggy over time. They fit just as they did for that second outing – no doubt a reason why I opt for them time and time again. The lay flat...

Disc brakes weigh more - When road cyclists are often doing everything they can to make their bike as light as possible for speed reasons, the addition of discs brakes will add weight to a bike. Disc brakes, especially hydraulic disc brake systems, are generally heavier than rim brakes. Cost more - Disc brakes are a costlier option both from the point of view of initial purchase and maintenance. Although disc brake pads will generally last longer than rim pads they are costlier to replace and can be as much as three times the cost of equivalent rim pads. Difficulty of maintenance - Hydraulic disc brakes shouldn’t need much in the way of day to day maintenance because they are sealed, but when something goes go wrong this can be more difficult to rectify. Occasionally disc brakes may need ‘bleeding’ if there is an air bubble trapped in the system, which isn’t a straightforward task as say adjusting a caliper rim brake. Not transferable - You couldn’t just transfer disc brakes onto your ...

Both types of disc brake have pistons which push brake pads onto a rotor. The difference is how the force applied on the brake levers is transferred to the brake rotor. Mechanical disc brakes function in a similar way to rim brakes in that they use a steel cable to move the pistons. Hydraulic disc brakes, on the other hand, use a fluid filled system so that when the braking lever is depressed, a plunger pushes fluid into the caliper and the brake pads are pushed onto the rotor to slow or stop the bike . The following pros and cons of disc brakes apply generally to both types whether they be mechanical or hydraulic: Pros of disc brakes Better braking power - Disc brakes generate far more braking power than standard rim brakes. For the rider this means having to apply far less pressure on the brake levers, reducing muscle tiredness, especially on long descents where you are constantly having to check your speed. Consistent braking - Depressing the lever of a rim brake is not always going...

 1、Not Fuelling For A Ride Correctly For runners the commonly used phrase ‘hitting the wall’ refers to the point when the body runs out of fuel/energy and grinds to a halt. Cyclists generally refer to this occurrence as the ‘bonk’ and it is something that will have happened to most riders at some point, even the pros. When heading out on a ride, take a bit more food than you actually need and perhaps two bottles, especially if riding in more remote areas where there’s little chance of finding somewhere to get supplies. Plan ahead as having some food/drink in reserve is better than running the risk of bonking. 2、Braking In Corners This is very common cycling error, especially amongst new cyclists. The safest, most efficient technique is to brake before the corner, not actually braking as you are on the corner, as doing this with your bike banked over at an angle can result in the bike locking up and you losing control and crashing. 3、No Spares Or Tools When heading off on a ride you...

 Saddle Height Aside from soft tyres, saddle height is one of one main reasons you may be inefficient as a rider, as a saddle placed too high or too low means that the power from the legs won’t be delivered properly. As a guide for getting your saddle height right, do the following: Ride along with your heel on the pedal. When your leg is at the very bottom of the pedal stroke your leg should be almost straight, but not quite. Set your saddle at this height. Then when riding with your foot in the ‘normal’ position (ball of big toe over centre of the pedal axle) you should achieve an efficient pedalling action, at an ideal height. Don’t be afraid though to adjust a little higher or lower from this point, just to fine tune things if needed. You should still be able to touch the ground with your toes either side of the bike whilst sat in the saddle.

 Disadvantages of having a winter bike 1、Initial Cost Okay, so there's some cost involved of buying a winter bike, and while you don't want to buy too low specification a bike because it will affect your enjoyment of the ride, there’s still no need to go overboard and buy something on par with your good and likely very expensive bike. The second hand market could be a way to minimise your costs. 2、Time And Inconvenience Even if you are planning on using your existing bike there are still other costs involved. Mudguards, sturdy wheels and wider tyres all come at a cost, notably the time it would take you to swap parts on and off dependent on the weather. Remember not all bikes are able to accommodate mudguards, as there’s not enough clearance for them. 3、Storage Issues Having more than one bike isn’t always the easiest if you are limited for space. You could consider one of the ingenious space saving storage solutions, including ones that allow you to mount your bike on a wall o...

 'Winter bike', 'commuter bike', 'wet weather bike' are all names given to that trusty steed that is used by many riders to keep them riding through more testing conditions. Wet and wintry conditions can be harsh on both rider and bike, but having a bike that is set up and ready to ride whatever the elements throw at you is a great position to be in. Having a winter specific bike is of course an additional expense, but surely having to replace those components on your main and likely more expensive bike after months of riding through wet, grimy, and often gritted conditions will work out even harder on your pocket. So is buying a bike for riding in bad conditions a luxury or necessity? We look at the pros and cons. Pros of having a winter bike 1、Save Wear On Your Best Bike After piling up the distance over the better months on your best (and probably most expensive) bike, you can put it away as the harsh weather approaches, safe in the knowledge that it isn’t go...

Cycling is typically a very time consuming sport . Professional cyclists train the longest hours of any endurance athlete and in triathlon it usually takes up around 50 per cent of your time. Such is the nature of the sport that it's almost zero impact in terms of weight-bearing stress, so the hours you can put in on a bike are limitless, as long as you have the energy to do so. If you're spending precious time out on the road cycling I do believe you might as well make the most of your time. There are many ways to do this and these methods will make you a higher performing athlete. 1 A Plan, A Training Plan And An Overall Plan First of all you should have a plan, a training plan and an overall plan. Work out what it is that you want to achieve from your training. Are you just cycling for enjoyment to improve your health and fitness, or are you getting ready for an event? What kind of event? Do you just want to be as strong as you can be or are you just out to cruise around wit...

 All three are vital components whether you intend to race, focus on sportives, aim to ride your first century ride or simply want to get better as a rider. You’ll need a reasonable base level of fitness not to mention strong willpower as well as the ability to focus and stick to a plan. But, it’ll be worthwhile in the end: the immense satisfaction of seeing the rewards of your hard work is something quite special, not to mention the warm afterglow of a hard training session as you work towards your goal.. Endurance There are no real shortcuts to improving your endurance, it takes hours and hours on the bike over a period of time, but if your training is more focussed and smarter and you’re willing to push yourself then you won’t need to spend an inordinate amount of time slugging out the miles. Before you tackle the longer miles ensure you’ve fuelled up properly; so a decent breakfast or pre ride meal plus food and or energy products and drink to get you through the ride. On these...

Core training should be a part of every cyclist’s training, but many neglect it, somewhat understandably perhaps, in favour of more time on the bike. But core training shouldn’t be disregarded as it’s the abs and lower back that are the the vital component from which all movement stems. While cycling relies on core strength, riding doesn’t as a matter of course significantly build your core strength. You will get that bit stronger from cycling, but it’s definitely worth doing some supplementary core work - your back will thank you for it! The core keeps the body stable on the saddle and improves efficiency by preventing excessive side-to-side movement so that all the energy produced is delivered in a smooth pedal stroke. That rocking or swaying motion resulting from lack of core strength leads to a lack in efficiency (and potentially some saddle sores) and the body starts to use other muscles to compensate. This can lead to pain in a number of areas including the hips, groin, hamstrin...

Road cycling progress can be made with the right degree of application and motivation, but getting this right is not always easy, especially if you are a novice rider. Follow these golden rules for training to successfully make the improvements that you crave. Rest and recovery It may seem strange to start this list with rest, but if you don’t get this element of your training right then you will not maximise your potential for progress. Whilst you don’t want the whole of your cycling programme to consist of rest, it’s essential to listen to your body and take time off to enable proper recovery. Train according to how you feel If you’re having a bad day or are feeling unwell, consider whether a training ride is really going to help. Training when you’re feeling unwell or having a stressful time at work, for example, can often be counterproductive. This is not to be confused with that ‘I can’t be bothered, because I feel tired’ feeling! Have a training plan Cycling without a plan can b...

  A training ride should be approached in a similar way to how you would prepare for an official event, but there are a few other things to consider, especially if your training ride is solo or you are aiming to go a considerable distance. 1 Going Solo Or With A Group? Are you aiming to do your ride alone or with a group? If you are going with a group then make sure you know where your meeting point is and make sure you allow enough time to get there. Even allow extra time for the unexpected, such a puncture on the way to the meeting point, so that you don’t hold the group up. 2 Plan Your Route/Navigation Again very much dependent on whether you are going out alone or with a group, you’ll likely need to have a route prepared. It may be a route prepared in your head, or you may be planning to have a specific route mapped out and then added to whatever ride tracking device you use so that you can get turn by turn navigation should you need it. 3 Bike Checks Always check over your bi...

On top of this, the very action of sitting means spinning is a non-load bearing form of exercise, therefore has is a lower injury risk. Here is our guide to how you can get the most out of spinning classes. 1\Arrive Early To Your Class Getting to your class just 10 minutes before it starts gives you time to ensure your bike is set up correctly for your body. If you are a beginner your instructor can help you with this process. The easiest way to adjust your seat is to stand next to the bike with your feet flat on the floor and adjust the saddle so it is the same height as your hip bone. Once you are sat on the bike, there should be a slight 25-30 degree bend in the knee when the bottom of the pedal stroke is reached. Your handle-bar height should also mirror the height of the seat to allow maximum power output. 2\Wear A Heart Rate Monitor Many of the bikes used in spinning classes will have heart rate monitors fitted onto the handlebars of the bikes. It is easier to work out what inten...

 Improving your climbing ability can pay dividends whether you’re a competitive rider or simply wanting to get a better time on a local segment, so let’s take a look at a few of the best ways to get faster on the hills. We’ll kick things off with how to train more effectively… Use interval training There are many means of increasing your overall fitness as a cyclist, but one of the best ways to improve your climbing specifically is to perform interval training. Interval training simply means alternating between periods of work and rest, allowing you to perform more total work than without any recovery at all. Try starting out with longer intervals of between 15-20 minutes at a “comfortably hard” intensity and gradually progress towards harder 1-5 minute efforts as you get stronger. This will develop your ability to tolerate lactic acid accumulation and improve your VO2max, vastly improving both your out-and-out climbing speed but also your climbing endurance too. As a bonus tip, tr...

 Defensive cycling involves always being aware of what is going on around you and putting yourself in the best possible position for your safety, as well as always expecting the unexpected! Unfortunately, we don’t all live in cycle-friendly countries where the cyclist is considered as a priority over other road users, but by applying some of these ideas and a lot of common sense you can maximise your safety and reach your destination in one piece. Wear a cycle helmet Very much an obvious one, but some people will still try to convince you that you don’t need a helmet. For sure, a helmet is no substitute for safe cycling but they can protect you against some head injuries. Obey traffic signs and signals As a cyclist you are a road user and still subject to the same traffic laws as a motorist. Jumping through red lights just because you don’t want to clip-out of your pedals is no defence. Stay clear of the kerbside Ride roughly one metre away from the kerb. This will ensure you are ...

Using an alternating pattern of work and rest helps you to accumulate more hard training time than would be possible in the absence of any rest periods and provides a repeatable framework than can really help to boost particular areas of your fitness. Here are some key steps to help you get started with interval training, as well as some practical suggestions to allow you to get the most out of your training time. Choose the right duration There are many ways you can perform interval training and choosing which ones to do can be tricky for those just starting out. The intervals that will be best for you will largely depend on what it is you’re training for and where you are in your season or training plan. You’ll want to begin by using intervals to work on your general condition, and then progress to those which reflect or mimic the demands of your events or cycling discipline. As a general rule, try starting with longer intervals at a lower intensity to lay a strong foundation of fitn...

 A common problem that cyclists encounter is poor chest flexibility. The rounded shoulder position that you use on the bike can lead to overstretched upper back muscles and a tight chest, so try to spend a few minutes stretching after each ride. Include the chest every time, and ideally you should stretch your legs as well. Other cycle training options Sometimes the weather is poor, or it's dark, or perhaps you just don't fancy an outdoor bike session. However, there is no need to let your training slip because there are several alternatives available: Gymnasium Bikes Never as good as the real thing - but as a substitute, stationary gym bikes can still give you a good workout. Most have a variety of programmes to simulate hill climbing or interval training and are a good alternative if you can't get out on the road. Cycle Or Turbo Trainers An ingenious device that attaches to the back wheel of your own bike and enables you to train at home. Your bike is supported in a stan...

1\Avoid The 'Bonk'! Running low on energy , or 'bonking' as it’s often called, will reduce your ability to keep going! Cycling will increase your energy requirements, so aim to eat small, frequent meals and snacks on the go in order to maintain energy levels. On the bike, carbohydrate drinks will keep you well fuelled — or you could try taking a couple of energy bars or energy gels which are easy to eat in the saddle. 2\Hydrate Properly When Cycling Whatever the weather conditions, your fluid requirements will increase significantly when cycling. Losses from exhaled breath and from sweating will serve to reduce your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you will already be dehydrated, so try to drink small, frequent quantities of water or a sports energy drink throughout the ride. You can check the colour of your urine in order to monitor your monitor your hydration in between stages of your training: a pale straw...

Cycle training requires plenty of dedication, but there are other factors which can impact on your performance and progress. Here are 10 top tips, including advice on gear and equipment, nutrition, hydration and training, to help you make the most out of your sessions on your bike. 1.Set Up Your Bike Correctly Trying to ride a bicycle that is not set up correctly is like walking two steps forward and one step back. Everyone is different with respect to leg, arm and torso length, so visiting a specialist bike shop — where you can have your saddle, stem and handlebar positions adjusted so that the bike is effectively tailored to your body — is an extremely worthwhile exercise. A thorough bike-fit session can also aid your performance ensuring maximum efficiency. 2.Lighten The Load For a commute or any form of cycle tour, you may need the capability to carry ample loads. The easy way to carry any sort of load on a bike is … on the bike, rather than on you! A small rucksack is fine if you...

1. Use your gears and switch them before you get on the hill and have all the tension on the chain and cogs: All that popping and grinding and inability to shift gears under load is normal. You wouldn't shift your manual transmission car without putting the clutch in, so why would you shift a bike without letting up on the pedals a bit? And that goes for shifting in and out of the front chain rings as well as changing cogs on the rear cassette. 2. Keep your head up, and relax your elbows, shoulders, and hands slightly: Keeping your head up too high, with all the tension in your hands, neck, arms, and shoulders, will give you some aches and pains that are unnecessary and put you at risk for erratic handling of the bicycle in adverse conditions. Being loose allows your bike to respond just the right amount to stones, gravel, or wind. Looking where you are going is pretty obvious. After all, you wouldn't walk down the street in NYC looking at the sidewalk just in front of your fee...

1. If you ride with your hands on the tops/flat part of the bars, ALWAYS WRAP YOUR THUMBS: I've personally--and talked to too many pros--who've slipped off their bars at the worst time or silliest time, depending on how you look at it, because they didn't have a grip on the bars. I remember Danny Pate of Garmin-Transistions in particular telling us about his misfortune while racing one year because he'd had his thumbs on top of the bars. 2. Change your hand position on the bars every few minutes, practicing to produce power in the drops, on the hoods, and/or on the tops: This will allow you to adapt neuromuscularly and be able to produce the necessary power when slicing through a head wind or climbing a steep hill. 3. Visit your doctor for an understanding of your cardiovascular fitness and blood work: Getting your cholesterol checked and practicing a cardiac awareness and prevention lifestyle will improve your riding immensely. In addition to knowing your true risk for...

In light of this upcoming long-weekend ride, I present my top 11 tips for improving your cycling technique : 1. Pedal with flat feet: Some people think of keeping their heels down, and some point their toes towards the sky. A couple of analogies we use are to picture the linkage on an old steam engine and visualize your foot as the linkage come up and staying flat throughout the revolution of the wheels. The other is to picture an equestrian rider, riding a horse with heels down, while toes are in the stirrups. Toes down is a no, no in my book, and you'll see why in the next two tips, as they all go together. 2. Get on the pedals early: This means you start pushing forward on the pedals before they reach the top of the arc or 12 o'clock. With your feet flat to slightly toed up/heeled down you'll be able to increase your power band from two to three hours if you look at the face of a clock. With left foot, start pushing at 10 o'clock instead of one o'clock. With toes...

Sound is the movement of energy through substances in longitudinal waves. When it comes to mountain biking, it often, and rather irritatingly, manifests itself as rattles, chatters and clangs. Stand by the side of any UCI World Cup track though and, even through the roughest of rocks sections, you’ll hear little more than the heavy breathing of the riders and the low hum of soft rubber on terra firma. Quieter bikes are cooler , it’s a fact. There’s something smooth and precise about a well-oiled machine at work compared to something which sounds like a metal toolbox falling down some stairs. The secret to soundproofing a bike is in the detail and tracking down just where the noises are coming from. Here’s our guide on achieving silent running. Cables When it comes to noise reduction, cables are perhaps your biggest enemy and, with modern mountain bikes sporting two brake cables, at least one gear cable and possibly a dropper seatpost cable, there are plenty of them. There are two kinds...

 Mountain biking is a sport with compromise right at its very heart. Whether it's tyre compound, bar width or opting to go for porridge or bacon and egg for breakfast, pro racers have to make trade-offs at just about every level. Bike weight is a key factor; machines must be capable of warding off square edged hits at 30mph+ yet svelte enough to offer instant snap as soon as the power gets tapped on. We spent a year poking and prodding the race machinery of the UCI World Cup along with some of the fastest Enduro World Series sleds to find out just how the big boys fight the flab. 1. Minimalism Race bikes aren't like the weekend warrior chariots sat in our sheds; they have a single, specific purpose of going as fast as possible. Anything that detracts from this can (and will) be cleaved. When we checked out Steve Peat's Santa Cruz V-10 in Cairns, he was running a custom 7-speed set-up. When you put out as many watts as Steve, you don't need 'easy' gears so his me...

 While urban streets might not match the beauty of a typical mountain bike destination , you’d be surprised at how easy it is to replicate many of the features you find on a bike trail right outside your front door. So whether it's on your morning commute or in your driveway, here are seven bike skills you can get working on right away. 1. Skinnies Riding in a straight line might sound incredibly easy, but as many of us quickly learn it’s much harder than it seems. While it might not be a skill to write home about, precision is fundamental in mountain biking so it’s well worth putting the practice in. In order to ride skinnies, such as logs or ridges, you need to be able to hold a line and be balanced. The good thing about them is that you can practice skinnies pretty much anywhere and make them as difficult or as easy as you like – if you’re new to this, start with some flat road lines and work your way up to pavement curbs, then more raised ledges as you progress. 2. Trackstand A...

 The trail hop is basically a bunny hop but slightly advanced in that you use it here as a specific skill to maintain speed and will use trail features such as a tree root or a rock to give you that lift Go here to learn how to do a basic bunny hop To learn how to do a trail hop you should start off on flat ground and find a small stick to use as a trail obstacle. For the purposes of the guide this stick will be called the kicker Approach the kicker at speed but not too fast. As the front wheel hits the kicker, use it to boost the front wheel off the ground To get the back wheel off the ground you need to push on the handlebars just as the back wheel hits the kicker, and let the bike come up underneath you The height that front wheel goes after hitting the kicker will determine how big your trail hop will be. Go out on a proper trail and practice over a root until perfect Don't forget, you can tune in each week for a new trail skills how to from Rob and Tom. In the meantime, get ou...

 Steps to perfecting a jump on a MTB Find yourself a jump. A table top is preferable; something that's flat where there's no gap to clear. A jump two to three metres in length should be okay to begin with. Judging speed is vital to a good jump. Adopt a neutral position on the bike as you roll up to the jump. You should be in a stand-up position, with your feet on the pedals level. Next comes the transition phase, the part of the jump where you go from the flat ground to the face and then lip of the jump. As you approach the jump, lower your bodyweight into the bike. This should compress the suspension, with the rebound from the fork helping you to get into the air. As you go up the face of the jump, keep a nice central position on the bike. When the front wheel leaves the lip of the jump let the bike come up underneath you by fully extending your body upwards. If you pull on the handlebars in this phase the more air time you'll get on the jump. Now onto getting a safe landi...

 The log hop may not be the most glamorous riding technique in the book, but nevertheless it's one of the handiest and can transform awkward off-the-bike carries into seamless forward motion. Who better to show you how than Rob Warner and Tom Oehler? The big objective is to clear fallen logs on the trail without having to dismount and pick your way around them, but once mastered, the log hop can open up whole new lines and technical features.  Here's a reminder of that log-hop technique in full: Approach the log at around jogging pace. You don't want to be going flat-out, but you will need some speed to help you carry momentum. Keep your pedals level. Place the front wheel just before the very top of the log, this will give you time to set-up. Push down on the fork and use the rebound energy to help you do this. With your upper body lowered, pull on the handlebars and then push them forward and let the bike come upwards between your legs as in the bunny hop technique. Shout...

One of the most attractive aspects of bikepacking is the apparent simplicity of it all. The thought of spending a few days with nothing but you, your trusty rig and the wilderness can be very appealing. But there’s a little more to it than that. Bikepacking is only simple when you’ve got the right gear in your bags. A subpar sleeping bag, dodgy pump or forgotten waterproof can quickly turn an amazing adventure into a slog you won’t want to be repeating in a hurry. Getting it right isn’t just about having the right tools and the latest gadgets either. It’s also about making sure they’re as light as possible and knowing which bikepacking bag to pack them in order to distribute weight as efficiently as possible. Here are some of the best bikepacking essentials on the market right now and how to pack them for best results. 1. Outdoor Research Helium Bivy shelter It’d be nice to have a colossal 12-man tent to unwind in after a long day’s pedalling, but weight and size are key when selectin...

 Be it epic ultra-distance races that last multiple days (or even weeks) where participants tackle huge, continental distances, or just your eccentric mate Lucy who loves sleeping under hedges; the word ‘bikepacking’ is probably cropping up in your cycling circles and social media at an increasing rate. The term may be relatively new, but the idea is certainly not; people have been pointing their bikes in the direction of adventure since they've been in existence. Naturally the bits that catch people’s attention now are the ludicrously long and difficult races – a scene that has sprung up largely driven by the popularity of the Race Across America, the Tour Divide and Transcontinental Race. Loading up your bike for an adventure needn’t be two straight weeks of suffering, grinding out 300km a day and subsisting only on food purchased in Moldovan petrol stations, though. It can even...whisper it...be fun. 1. Pitching up in the dark There’s a bit of a knack to selecting the right sle...