Friday, September 27, 2013

Training Your Core Can Be Just As Important As Your Legs

Ride Faster and Finish Stronger Than Ever!

You know how important it is to have strong leg muscles when cycling, because they provide the most tangible source of power. If you have strong leg muscles, this is how you are able to start every ride strong and get up to a nice riding speed. Soon though, you find yourself getting back aches, and feeling tired in the saddle.

The problem is, "You can have all the leg-strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, and a personal trainer in Essex, Connecticut.

Your abs and lower back are the vital foundation from which all movement, including your pedal stroke, stems. What's more, a solid core will help eliminate unecessary upper-body movement, so all the energy you produce is delivered into a smooth pedal stroke.

It only takes about 10 minutes to complete this intense routine designed by Street.

Dimity McDowell of and Street say that if you do this routine, in this order, three times a week you will create a core that lets you ride faster, longer, more powerfully - and finish stronger than ever.

1. Boxer Ball Crunch
   What It Works:
Transverse abdominus, obliques, lower back

A. Lie with the middle of your back on a stability ball, your knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head, but don't pull on your neck.

B. Squeezing your belly button toward your spine, lift your upper back off the ball. Keeping your shoulders off the ball, trace a clockwise oval with your torso. Apply pressure with your lower back to keep the ball still through the entire motion. After 15 clockwise ovals, trace 15 counterclockwise.

Why It Works: Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. "This fluid, circular exercise builds control," says Street, and that helps you minimize lateral torsion and wasted motion.

2. Power Bridge

    What It Works: Hip flexors, glutes, lower back

A. Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down.

B. In one smooth motion, squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees; toes come off the floor slightly. Hold for two seconds. Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 repetitions.

Why It Works: In addition to stretching the hip flexors, often extremely stiff in cyclists, the bridge strengthens the link between your lower back and glutes.

3. Hip extension
    What It Works: Lower back, hamstrings, glutes

A. Lying with your hips and stomach on the stability ball, put your hands on the floor directly under your shoulders, and extend your legs with toes resting on the floor.

B. With a straight spine and shoulder blades back, as if you're trying to make them touch, lift both legs off the floor, keeping them straight. If possible, raise them slightly higher than parallel to the floor. Hold for two seconds and lower. Do 20 reps.

Why It Works: This movement builds backside strength, for added efficiency on the second half of the pedal stroke.


 4. Plank

     What It Works: Transverse abdominus, upper and lower back

A. Lying on your stomach, place your elbows under your shoulders with forearms and hands on the floor.

B. Lift your hips off the floor, keeping your back straight and abs tight, and rest on your toes. Aim for 60 seconds.

Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.

5. Transverse Plank

    What It Works: Transverse abdominus and obliques

A. Lie on your right side, with your right elbow under your shoulder, forearm in front for stability, and stack your left foot on your right. Raise your left arm over your head.

B. In one motion, lift your hips to create a straight line down your left side. Lower your hips a few inches off the floor; do 10 to 15 reps, then switch sides.

Why It Works: Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed.

6. Scissors Kick

    What It Works: Transverse abdominus, hip flexors, inner and outer thighs

A. Lying on your back with legs straight, place both hands palms down under your lower back.

B. Pushing your elbows down into the floor and pulling your belly button toward your spine, raise your shoulders off the floor and look toward the ceiling. Raise your leg 4 inches off the ground and scissor them: left leg over right, then right over left. That's one rep. Work up to 100.

Why It Works:  A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke

7. Catapult

    What It Works: Entire core

A. Sitting with a slight bend in your knees, press your heels against the floor. Extend arms to the front at shoulder height, palms facing each other.

B. With a straight spine and upward gaze, inhale deeply, then exhale and slowly lower your torso to the floor over five counts as you inhale. Arms are overhead.

C. In one smooth movement, leading with the arms, exhale and explode back to the starting position. Do 20 reps.

Why It Works: Contrary to its name, the catapult encourages supreme body control.

8. Boat Pose

    What It Works: Transverse abdominus, lower back

A. Sit, resting both hands lightly behind you, and lean back until your torso is at a 45-degree angle.

B. Keeping your legs together, lift them off the floor as you extend arms forward at shoulder height. Abs are tight, as thighs and torso form a 90 degree angle. If your hamstrings are tight, you'll need to bend your knees a little. Work up to holding for 60 seconds.

Why It Works: As with the plank, this pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed

Following this regimen will give you some improvement in your core strength, riding ability and endurance. Stay Tuned to our blog for more cycling tips!

Bumstead's Bicycles
 Located at 1038 W. 4th St. in Ontario, CA. 
You can reach us by phone at (909) 984-9067

Wednesday, September 25, 2013

2014 All City Nature Boy- All City's Single Speed Cross Racing Monster

"The Nature Boy is our single speed cross racing monster and carries all of the AC hallmarks that you've come to love: beautiful lugged crown fork, classic paint, custom dropouts, and signature headbadge."

It was designed primarily as a race rig, but since All City knew that many of you out there would be using this thing for every day life, they built in additional features to make it more versatile.
You’ll find hidden fender mounts, two sets of bottle bosses (reinforced of course), removeable canti studs, fat tire clearance, and a steel fork that is easily swapped for a carbon model should you want to lighten up for race season."

"Race the crap out of it, ride singletrack, gravel, or commute until your heart’s content. "

The internal rear brake routing not only improves the beauty of the frame, but also provides the ultimate in comfort when grabbing the top tube to shoulder the bike. Once you try it, you’ll wish all of your bikes (where appropriate) had this feature, and since the entire bike is E.D. coated there’s no worries about the cable channel rusting.

They have applied their Signature Rear Dropouts featuring investment cast from stainless steel, featuring built in chain tensioners, and the timeless Hennepin Bridge icon.  Since this is a race bike and All City thinks traditional fender eyelets on race bikes are ugly, they hid the rear ones on the inside of the seat stays, and placed the fork fender eyelets on the blade to keep the look clean.

Frame | All-City Nature Boy
612 Select ChroMoly steel. Double butted down, top, and seat tubes. Externally tapered, ovalized, and dimpled chain stays, tapered seat stays.
1 1/8th headtube, 130mm rear spacing, English bottom bracket, 27.2 seat post
Fork | All-City Nature Boy
612 Select ChroMoly double butted tapered fork blades, lugged crown and matching dropout
Headset | Cane Creek 10 Series
Black, 6061 T6 aluminum
Stem | Salsa Pro Moto 3
Black, four bolt, 1 1/8th threadless, 31.8 clamp
Handlebar | Salsa Cowbell 3
Black,  flared shallow round drop
Tape | Velo
Black cork
Brake Lever | Tektro RL340
Black, aero
Brake | Tektro CR720
Black, cantilever, wide Euro style
Crankset | FSA Vero
Black, alloy, forged, 42 tooth ring
Bottom Bracket | TH Industries
Steel cups, sealed bearing, 68X110mm
Seatpost | Kalloy SP-373
Black, alloy, single bolt, 27.2mm
Saddle | All-City Gonzo
Black, comfy, racy
Freewheel | 17 tooth
Black, 3/32"
Chain | KMC Z610HX
Silver, 3/32"
Hubs | All-City Standard
Black, 130mm rear, Fixed/Free, 32 hole
Rims | Alex XC23
Black, 32 hole, 23mm wide
Tires | Kenda Small Block Eight
700X35c Steel bead
Tubes | Cheng Shin
700X28 Presta Valve

Tuesday, September 17, 2013

Thursday, September 12, 2013

Tuesday, September 10, 2013

2014 Trek Remedy 8: Lloyd's Pick for Best 2014 MTB

Tough, Tuned, and Trail Ready — Get Prepared For An Awesome Ride

(909) 984-9067

Lloyd from Bumstead's Bicycles is back to show you his newest personal bike, the 2014 Trek Remedy 8. Almost infinitely adjustable, this bike has many options to help the rider tackle technical trails in their own custom way.

The front fork utilizes a three part system labeled Climb, Descend, and Trail. This is a small lever located on the front and rear suspension that allows you to change the plushness on-the-fly.

Check out a recent video/blog post about the 2014 Remedy 9 HERE!

Trek included some other upgrades to the last rendition of the Remedy, including their rear derailleur which has seen improvements over the last few years. We all know too well that the rear derailleur is prone to hitting sticks, shrubs and small rocks, and in Lloyd's opinion, the newer designs offer more durability in those conditions.

Lloyd's favorite upgrade to the Remedy are the SLX brake levers. They now come with a smaller "two-finger" size lever. With hydraulic brakes, it's not as important to have an insane amount of leverage at your fingertips. This smaller design is not the only improvement, though. Following suit with the rest of the bike, the reach of the lever is easily adjustable.

The new 2014 Remedy 8 from Trek is Lloyd's pick for this year. If you're into something a little more aggressive than cross country or light trail — want it to take some big hits but still be able to help you get up the hills— the 2014 Remedy 8 is the bike for you.

If the Remedy 8 isn't for you, we have plenty of other great Trek bikes as well as BMX brands and much more!
Come in to Bumstead's Bicycles today to see what your missing out on!

1038 W. 4th St. Ontario, CA
(909) 987-9067
Video produced by Randy Kirk and Associates

Monday, September 9, 2013

Headlight, Tail Light Coupon, Save up to 50% on this Combo At Bumstead's Bicycles in Ontario

We are participating in test of a brand new SOCIAL coupon idea. You can help us get this coupon out to your friends and the value will increase to YOU.

Friday, September 6, 2013

Need Help Changing Brake Pads On Your Downhill MTB?

Shimano's Nick Murdick gives us the low down on changing brake pads on downhill mountain bikes.

(watch the video HERE)

While speed and plenty of it is the name of the game for downhill riders, brakes are still an important part of a mountain bike set-up as it can help check speed when riders approach more technical parts of a trail.

In this episode of Mountain Bike Chronicles Mini, Nick Murdick of Shimano shows how team mechanics go about changing brake pads on a mountain bike with a downhill set-up.

Professional riders will replace brake pads on their bikes a number of times during a race weekend for any number of reasons.

So mechanics need to know the process of changing the pads inside out if riders are to produce optimum performances every time they take to the track to race.

Nick reveals some super pro-tips on how to perform this servicing task that can of course be used on your own-bike.

Come to Bumsteads for all your mountain biking needs, from downhill to technical trail bikes. 
We are located at 1038 W. 4th St. in Ontario, CA. You can reach us by phone at (909) 984-9067

Thursday, September 5, 2013

[VIDEO] 2014 Madone 7 Series Released Through Trek Project 1

2013 Pictured- Courtesy of

Just before the 2013 Tour De France began, Trek introduced their new 2014 Madone 7-Series.

The new frameset has dropped in weight by 25 grams compared to the 2012 Madone 7-Series. Trek says they accomplished this by reworking the composites and layup used for construction, and that the new rear chainstay design has improved both ride quality and stopping performance from the direct-mount integrated brake units.

The bike reviewing site has used Trek's Project One website to create designs similar to that of Fabian Cancellara... the "Spartacus" Frame: custom paint, carbon Bontrager wheels, Dura-Ace and a full smattering of Bontrager lightweight carbon parts. had this to say about bulding bikes using Trek's Project One, "[The] experience can be as quick as five minutes. But with options ranging from the thousands of paint job configurations, component choices from Campagnolo, Shimano, and Sram, SRM and Quarq power meter add-ons, Bontrager wheel depth and material choices, in addition to your taste in cable housing, handlebar tape, and shifter hoods, Project One can be a lengthy, but fun, endeavor. on the other hand, has released pictures of what the Radioshack Leapord Trek riders will be riding.

So what's new on the 2014 Madone 7 series?

We've already mentioned a weight drop of 25g. The chain stays also have been stiffened near the brake for much better braking performance, and the geometry has been tweaked a bit to improve the ride feel. They did this by adding a bit of vertical flex near the end of the stays to improve comfort but still keeping great braking performance.

You can design yourself a 2014 Madone 7 on Trek's Project 1 custom program - and keep checking our blog for more on the full 2014 Lineup coming soon!