TOP Cycling Tips #11-20

Follow Any of These Rules To See Improvement in Your Ride!

Stay On The Lookout For the Rest of The Rules!

1. Train Your Weaknesses

Even though this may seem vague and obvious, this is much more about identifying your weaknesses and THEN training them. Professional endurance racer Mark Weir makes his living blasting through corners, but that wasn't always the case. "I was a semi-pro downhiller racing in Park City, Utah, and there was a corner that I thought just sucked," he recalls. "I told Jan Karpiel, one of my sponsors, about it, and he said: 'The corner doesn't suck, you suck at that corner.' I realized then that training my weaknesses is far more important than sticking with my strengths.

 

2. Check Your Tire Pressure Before Each Ride



3. Learn to Bunny Hop on Your Road Bike

Doing an unclipped hop shows you how changes in body position affect your bike's behavior — knowledge that will boost your confidence on steep downhills, rough roads, and in corners.



A. Replace your clipless pedals with platforms and your cycling shoes with soft-soled sneakers.

B. Ride across a flat, grassy field at slightly faster than walking speed, standing on your pedals, cranks level with the ground, elbows and knees slightly bent.

C. Push down on the handlebar while bending your knees even farther so you are crouched over the saddle. Then immediately pull up and back on your bar as you shift your weight back to get the front tire up.

D. With the front tire off the ground, shift your weight forward as you push the handlebar ahead and hop up with your legs to lift the rear wheel.


4. Fitness Takes Time

No crash diet or hell week of training will magically propel you into top form. "You've got to work toward it all season long," says Pierre Rolland, the best young rider of the 2011 Tour de France.

5. If something is painful like your knee, back, or wrists, you should consider getting a professional fitting. 

Many websites and blogs offer instructions to "do-it-yourself," however —it's a much better idea to let a professional fine tune your bike toyour anatomy.

6. Wash Your Bike

Especially after a wet or muddy ride. Mist it with a garden hose or soak it using a bucket of soapy water. Wipe it down and rinse, then dry it with a clean rag or towel. Don't forget to lube your chain.


7. Buy a Torque Wrench and Learn How to Use It

This is mandatory for carbon parts, but will also extend the life of all stems, handlebars, bottom brackets, seatpost clamps, and suspension pivots.


8. Speaking of Your Chain

A well-maintained and lubricated chain could last 3,000 road miles ore more, but check it every 500. Here's how: Take a ruler and place the 0 at the rivet of one link. If the ruler's 12 inch mark aligns closely with another rivet, you're in good shape. If it's more that 1/16th of an inch away, replace the chain.

 



9. Respect Your Front Brake



Applying 60 percent front brake will bring you to a smooth, controlled stop. But on steep descents or during rapid decelerations, you'll want to rely even more heavily on the front.



Be sure to shift your weight behind your saddle to prevent yourself from sailing over the handlebar


10. Stick With Your Group

Whether you're embarking on a 500-mile charity ride or racing Paris-Nice, there's safety in numbers. Teammates and friends can pull if you're feeling tired, share their food, or help fix a mechanical issue. "I've seen this so many times," says Chris Horner. "A guy is leading the race and is really strong and so he goes into a breakaway. But what happens if he crashes or flats? He is all alone. Stay with your group as long as possible.



Stay tuned for more GREAT tips, video reviews and much much more!

Bumstead's Bicycles

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

www.bumsteadbikes.com

Top Cycling Rules Part 1: #1-10 (bicycling.com)

The 50 Golden Rules of Cycling

 (bicycling.com)

1. To corner, enter wide and exit wide.

2. Brake Less
 It sounds counter-intuitive, but the harder you yank on the brakes, the less control you have over your bike. The best riders brake well before a corner. Plus, laying off the stoppers force you to focus on key bike cornering skills such as weight distribution, body position, and line choice.

3. Look Where you Want to Go
"When riding a tricky or dangerous section of trail (or road), focus on the path you want your bike to follow, not the rock, tree, or other obstacle you're trying to avoid," says globe-trotting mountain biker Hans Rey.

4. Avoid Helmet Hair
"For God's sake, make sure your hair is under your helmet and not poking out the front," advises Garmin-Cervelo pro Christian Vande Velde

5. Take the Lane
You have a right to the road, so use it! It's safer than riding on the shoulder which is often cracked, covered in gravel, or worse. But don't be a road hog either.

6. Ride with the Best 
Before he built his first mountain bike, GARY FISHER was an aspiring road racer. But his decision to stay in America rather than train in Europe derailed his chances of joining the pro peloton. "To be the best at the sport, you need to go where the best are riding," Fisher says. "If you're a mountain biker, spend a couple weeks at Whistler and you will be changed forever. If you're a road rider and want to be a better climber, go to Colorado. Find the best, train with them, watch what they do, and learn their secrets.

7. Set your Suspension — And Check It Often
It's frightening how many riders hit the trail with poorly adjusted forks and shocks. Not only will droopy suspension make your bike feel like a wet noodle, it can also be downright dangerous. A few simple adjustments are all it takes to have your suspension smoothly sucking up bumps. Check online or in your owners manual to get specific instructions on how to set your suspension.

8. Clean Your Shoes Monthly. Also, Wash Your Gloves

9. Warm Up
A slow start primes your engine by directing oxygen from your blood cells to your muscles. Spin easy for 20 to 30 minutes before you begin to hammer.

10. Always Carry Cash
Money can't buy love, but it can buy food, water, a phone call, or a spare tube.


Watch out for the rest of the tips in this five part series - every Tuesday right here on our blog.

Bumstead's Bicycles

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

www.bumsteadbikes.com

Save up to $30 on a Fall Bicycle Tune Up and Clean Up

Please note that you must clip this coupon in order to use it. Just click Get It to clip.

Review: 2014 Trek Domane 5.9 and 5.2 Road Bikes (bikes.org)

2014 Trek Domane 5.2 - Comfort Tuned and Stable

2014 Trek Domane 5.9 -  Professional Race Performance

Review: Trek Domane 5.9 and 5.2 Road Bikes

Article by Mark Taylor Date: 9th Oct 2013 ·(www.bikes.org.uk)

Image of Trek Domane 5.9 photographed in United Kingdom

 

Trek Domane 5.9 and 5.2 Road Bikes Review

The Trek Domane 5-Series attempts to conjoin the stability required for riding over rough surfaces during endurance races with the stiffness that allows you to put down some power and accelerate when the time comes. It is a tough trick to pull off, but one which these models achieve admirably thanks to their carbon frames and intelligent geometry.

Trek Domane 5.2

The 500 Series OCLV carbon frame has been tuned for long distance races over loose surfaces, rocky terrain and tough cobbles. The higher headtube means that the geometry of the frame helps to improve comfort without forcing you to compromise in terms of raw performance. As well as allowing the bike to minimise feedback, the frame makes it easier to retain control and keep the rider in a stable, confident condition.

The Shimano Ultegra drivetrain is in keeping with this unshakable ethos and components from the same range are harnessed for the brakeset. The cabling has undergone a lot of work in the past few years, with optimisations made to make sure that each shift is as smooth as possible.

The seatpost is built by Bontrager and fashioned from the same strong, light and flexible carbon that makes up the rest of the frame. Bontrager also provide the Race rims and the R3 Hard-Case Lite tyres.

Trek Domane 5.2 Specifications 2014
Front Derailleur:	Shimano Ultegra”	Front Fork:	Domane IsoSpeed full carbon
Rear Derailleur:	Shimano Ultegra	Rear Shock:	N/A
Shifters:	Shimano Ultegra STI	Brakes:	Shimano Ultegra
Gears:	11 speed	Rims:	Bontrager Race
Chainring:	50/34	Tyres:	Bontrager R3 Hard-Case Lite
Cassette:	11-28	Weight:	N/A

Trek Domane 5.9

Trek chooses not to mess with the frame-fork combo for the Domane 5.9 and you also get the same seatpost, saddle and handlebars.

The implementation of the Bontrager Race Lite TLR wheelset helps to reduce weight and dampen vibrations further.

Meanwhile the Ultegra Di2 drivetrain makes the most of electronic shifting technology to give you a professional level of performance from this well appointed enduro-racer.

The Domane 5-Series models take road racing seriously and help riders tackle the flat of the tarmac as well as the rougher stuff that awaits you off the beaten track.

Trek Domane 5.9 Specifications 2014
Front Derailleur:	Shimano Ultegra Di2″	Front Fork:	Domane IsoSpeed full carbon
Rear Derailleur:	Shimano Ultegra Di2	Rear Shock:	N/A
Shifters:	Shimano Ultegra Di2 STI	Brakes:	Shimano Ultegra Di2
Gears:	11 speed	Rims:	Bontrager Race Lite
Chainring:	50/34	Tyres:	Bontrager R3 Hard-Case Lite
Cassette:	11-28	Weight:	N/A

Come take a brand new 2014 Trek Bike for a test ride TODAY! 

Bumstead's Bicycles

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

www.bumsteadbikes.com

A Sweet Ride For Only $269.99!

 

Skinny Benny Fixed Gear Bikes from American Flyer

SKINNY BENNY SKY BLUE/WHITE 55MM DEEP DISH AERO RIMS-MESSENGER/TRACK BIKE GEOMTERY-STRAIGHT BLADE FORK-ALUMINUM CRANK-RACK AND WATER BOTTLE MOUNTS. SIZES 41CM, 50CM

Also Available in Neon Green, Laser Blue, Matte Black and White. Mix and match with different wheel colors to create a great look

Also check out our stylish selection of BERN Helmets:

Bumstead's Bicycles is located at 1038 W. 4th St. In Ontario, CA

(909) 984-9067                                   www.bumsteadsbikes.com

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 Bicycling.com 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

http://bumsteadbikes.com

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