3.10.08

ที่ 13:27

Following its debut in the Beijing Olympics, the sport of Bicycle Motocross (BMX) is seemingly on the rise. The recent Interbike trade show had more than usual BMX frames, full bikes and components on offer and it was hard to avoid the hype surrounding the sport’s inclusion in the Olympics.

Latvian pro rider Maris Strombergs rode a One BMX bike to victory in the men’s BMX final in Beijing. We’ve just heard that One Bicycles are to be exclusively sold in the UK by Posh Bikes.

“We have been waiting years for the BMX racing scene to gain real momentum in the UK again and in the last few weeks we've noticed the whole scene go mad," Andy, designer at Posh Bikes told us.

"Since the Olympics our customers’ interest in BMX racing has totally overtaken all other areas of cycling. Most seem to be 30-40 old-school BMXers that burst back into life after the Olympics and want to buy all the cool stuff they couldn't afford as kids.”

These things aren’t pocket money prices either, with frames at £385, complete bikes from £580, and if you want the Olympic-standard outfit it’ll be a cool £1580. Posh Bikes say they’ve already specced BMX bikes at £2000-£2500.

If you would like to see Maris Strombergs and the One BMX in action, check out: http://www.bmxaction.net/item/olympic-bmx-video-men-final

So, will you be returning to your youth and adding a BMX to your stable? Let us know in the comments box below.

ที่ 13:25

Italian cyclist Riccardo Ricco was on Thursday banned for two years by the Italian National Olympic Committee (CONI) after he tested positive for EPO during the Tour de France.

Ricco, 24, was suspended from riding by CONI in July after admitting to using the banned blood-booster. He was kicked off the Tour de France and sacked by his Saunier-Duval team after testing positive following the fourth stage time-trial.

Ricco today admitted he was "very disappointed and bitter" at the ban, and said he had hoped for "more understanding" from CONI.

He initially protested his innocence but following a meeting with CONI officials, he admitted to his offence, even criticising testing procedures because he had passed many tests despite being doped.

Ricco's sanction entails bans of 18 months for the EPO doping offence and a further six months for having consulted disgraced doctor Carlo Santuccione, the Ansa news agency reported.

Santuccione is suspected of playing a key role in a doping affair that came to be known as "oil for drugs", and was served a life ban from working with athletes in December 2007.

According to Ansa, Ricco will be free to ride again from July 30, 2010.

Until recently, the new strain of EPO used by Ricco, called CERA (Continuous Erythropoiesis Receptor Activator), was notoriously difficult to detect. Since July, French experts have also pioneered a blood sample test for CERA, which they say is even more efficient.

ที่ 13:18

Former mountain bike pro and current Trek test bunny Travis Brown raced a prototype belt-driven Trek cyclo-cross bike at CrossVegas September 24.

The bike has unique tension adjusters built into the dropouts. Brown was equipped with a few "cog" options so he could make a final gearing selection at the race once he saw the course. The bike was built off a standard Trek XO2 cyclo-cross platform and had the rear dropouts and chainstays replaced to accommodate the belt. The chainstays are off a Trek T900 tandem; their heavier gauge minimizes lateral flex and compression loads that could make the belt skip.

Trek's Advanced Concept Group has been tinkering with how belt drive bikes can fit into the line. Right now belts are on a few commuter models (including the Trek District) and some other prototypes running around the office but watch for them on more and more bikes in the future.

According to Trek's brand manager Scott Daubert, the dropouts are eccentric.

"If you are familar with Trek's ABP suspension set up you understand how it works," he said on Trek's "Up The Road" blog. "The inboard eccentric plates are slotted to accept a conventional hub. A "QR" threads in from the non-drive side and pinches everything together."

30.8.08

ที่ 20:34

Shimano is set to unveil a new line of products at Eurobike branded YUMEYA, Japanese for ‘Dream Workshop’. The new lightweight range will start with after-market upgrades for Shimano XTR bits, giving racers, weightweenies and those with lots of money the chance to exclusify your bike even more.

There’ll be carbon rear derailleur plates for the rear shifter (saving 11 grams), titanium cassette sprockets (saving 15 grams for a set of 17/20T), titanium bolts (-25 grams for the total set), a chain with hollow pins (-10 grams) and much more.

We’ll bring you more details on the new range during our Eurobike coverage, and the Shimano site will be updated with the new range soon. In the meantime, join us in gawping at the images in our gallery.

ที่ 20:33

Team Columbia has chosen Scott as its bike supplier for 2009, replacing Giant as the brand that carried Bob Stapleton's young team to 118 victories in 2008, 66 for the men and 52 for the women, including Mark Cavendish's third Tour of Ireland stage win today. The Scott Addict LTD road bike and Plasma time trial machine will be ridden by George Hincapie, Kim Kirchen and the other riders for 2009.

Terms of the deal will be disclosed next week.

“This was a very important decision for Scott and we are proud to join forces with a successful team like Columbia,” said Pascal Ducrot, wice president of Scott Sports. “The fact that the team is US and European based and includes top level riders from 17 countries around the globe fits our distribution and marketing strategy perfectly. The team works closely with technical sponsors and this allows us to bring new and innovative products not only to athletes but also to consumers. The chemistry between Scott and team manager Bob Stapleton was there from the beginning and we are confident that this step will be beneficial for both of us.”

On Wednesday we reported that Scott was dissolving its sponsorship of the former Saunier Duval squad, a Spanish outfit that ironically, didn't get invited to the Vuelta a España, which begins in Granada August 30. Scott USA spokesman Adrian Montgomery said the decision was based on the actions of individuals, not the entire team or management, after Italian star Riccardo Riccò was arrested before Stage 12 of the Tour de France for using EPO. Riccò later admitted to using the performance enhancer under questioning. Riccò won two stages of the 2008 Giro d'Italia, finishing second overall to Alberto Contador. He also won two stages of the Tour before his expulsion.

"Out of respect for Bob Stapleton and his organization, we waited to announce this exciting news after severing ties with the former Saunier Duval team," Montgomery said. "It certainly wasn't our plan to remain with a team that wasn't invited to its own Grand Tour, and it was highly unlikely, given the circumstances during the Tour, that this team would be invited back to France in 2009. Scott had taken over title sponsorship after Saunier Duval left, partnering with American Beef to finish out the 2008 season.

"We excited to be working with Team Columbia in 2009," he added. "Our hope is to work closely with Bob and his riders to take Scott to the next level, and a partnership at this high level can only pay dividends for everyone involved."

Giant, who sponsored T-Mobile/Team High Road/Team Columbia since 2004, has signed on as bike sponsor for Rabobank, after the Dutch team ended is 12-year relationship with the Italian maker Colnago.

"We are excited about our new partnership with Scott," said Stapleton. "We share the same goals in providing our athletes with the best tools and technology available. We are committed to working closely with Scott to develop outstanding products for professional athletes and enthusiasts."

ที่ 20:15

Sources have confirmed that the Saxo Bank cycling team will race on Specialized bikes during the 2009 season and beyond.

Sources close to the team, which now operates under the banner of CSC-Saxo Bank, have confirmed to VeloNews that the Morgan Hill, California-based company is poised to announce the agreement with CSC-Saxo Bank team owner Bjarne Riis.

“It’s a big deal. The team is one of the biggest teams in the industry and a lot of bike manufacturers want to work with them,” said one official, who declined to be identified. “Bjarne is one of the most demanding managers out there when it comes to equipment. He wants the best. Having the best bike gives them a competitive edge.”

Specialized officials were not available for comment.

The news comes on the heels of the announcement Thursday that Cervélo – CSC Saxo Bank’s bike sponsor since 2002 – will back a new team as the title sponsor for 2009.

The Saxo Bank deal will keep Specialized on the front line of bike sponsorship among European teams.

The company recently announced an extension of its sponsorship with Quick Step, but the imminent demise of the Gerolsteiner team created an opening for an additional top European squad to carry its brand.

Contacts between Specialized and Riis began months ago.

The Dane -- legendary as being one of the most engaging and most demanding team owners when it comes to equipment -- travelled several times to California the past several months to try out the bikes and talk to the Specialized engineers to evaluate the products and their potential.

On the last trip he was able to hammer out the final details of the deal.

As part of the agreement, Specialized will provide the team with its top-line Tarmac and Roubaix frames as well as other parts and components.

Riis considered several companies, but chose Specialized because of the company’s solid commitment to racing, its openness to new ideas and input as well as its top-quality range of bikes and equipment.

“There probably was a different kind of temperament at Specialized. They were open, engaging, ready to listen to new ideas,” the source said. “Bjarne probably asked himself, where can we go further with development? He seemed to have a good understanding with Specialized from the beginning.”

Riis and the Saxo Bank riders and staff will work closely with Specialized engineers in testing equipment, trying out new ideas and improving frames and components to maximize performance for the racers.

With the presence of classics rider and world time trial and Olympic champion Fabian Cancellara along with GC riders such as the Schleck brothers and recently crowned Tour de France champion Carlos Sastre – although still not confirmed for the team next year - assures Specialized of a high-profile position in the peloton throughout all the season’s highlights.

29.8.08

ที่ 11:29

It's a jungle out there. Whether you like it or not, high gas prices are forcing Americans to become TreeHuggers. That means more people are riding their bikes to school and work. Obviously where to park the bike when you get there is one question (inside or out?) and also what to where when biking and what to change into once you arrive all sweaty at your destination.

While the new bike riders amongst us have their heads spinning with questions, one huge concern you might have are tips to prevent your bike from being stolen. Over on The Huffington Post a few weeks ago, we wrote a post that gave some tips for making your bike thief proof.

Of course when a thief really wants your bike, and it’s vulnerable (i.e. parked outside the home, office or school), there are a few things you can do to make it less irresistible to thieves. But making your bike absolutely ugly is a great deterrent. Follow this recap of tips on how to DIY.

10 tips to "ugly" your bike:

1. Remove any flashy stickers or brand name labels from your bike.


2. Buy second hand so the bike already looks worn.


3. Repaint it with a cheap matte black or army green spray paint. Don't be modest with the paint. Over-spraying is a good thing. Not on the gears, chain, or brakes though. 


4. Decorate it with ugly stickers, possibly a car air freshener, or fake animal fur.


5. Attach a milk crate or a rusty rack for carrying stuff.


6. Fake rust your bike with modern spray paint from the hardware store.


7. Tear a hole in your saddle (when it's raining cover with plastic bag).


8. Add some duct tape to the frame.


9. Consider adding some streamers or spokey dokeys.


10. Visit U-G-L-Y Your Bike, a great how-to guide that offers step-by-step tips to keep your "first class ride" from the hands of thieves.

ที่ 11:19

Not quite as good as Denmark, is it? Apparently it's a joke in Amsterdam
Via ::reddit

ที่ 11:16

Nicole Cooke, Olympic Champion
All this biking stuff we constantly write about isn't only good for your health and for the environment, it can also pay off! UK gold medal winner Nicole Cooke shared her cycling history with the Telegraph, and not surprisingly, she started young:

"Britain's Olympic cycling champion Nicole Cooke began honing her fitness from the age of 11 when she would race her father twice daily on the seven-mile trip to and from school. The young Miss Cooke and her father shunned the bus to dash from their home to school." Via Cyclelicious

ที่ 11:14

From China comes this bike that can transform itself into a suitcase. There was some doubt whether this bike would actually be produced, but now we've heard that it's in production (see photos below) and will be available sometime later this year. A prototype of the bike was on display last week at the Canton Fair in China. The prices will probably be $399 USD. Here's a video demonstrating the bike opening and closing:

The Suitcase Bike is similar to the A-Bike and Gosha Galitsky's suitcase bike design that Warren wrote about last year.

Here's a picture of bike under production in a factory:

(Thanks to Larry Lagarde for the tip!)

ที่ 11:12

In North America the best one gets is a few posts and rings or the occasional bike locker in a few big cities; In Tokyo they get this amazing multi-storey computerized structure. We need these over here, but can only dream of a city where bikes get treated so well. via ::Spacing

A commenter at spacing took this picture of bike parking in Amsterdam last week; they could use this thing. Bigger version here

ที่ 11:09

Design site Core77 regularly runs "One Hour Design Challenge" competitions; I would love to see how many of these ideas were thought up and drawn in an hour. The winner in their latest, to design a better bike lock, is very clever. I use a heavy chain that weighs more than my bike and don't think that cable would stop a dedicated thief, but perhaps there are still parts of the world where this would work, or some new superstrength cable that would foil the boltcutter.

Componet is an idea that was very successfully applied to backpacks with the pacsafe; looks like it might be a bit time-consuming.

Here they integrate the lock into the front wheel. See them all at ::Core77

ที่ 10:51

The National Geographic travel guide, Journeys of a Lifetime: 500 of the World’s Greatest Trips features 22 Top 10 list of odd travels. One of them is the World’s Top 10 bike trails.

Blogger Andres Restrepo has gone to the trouble of finding online links, images and descriptions of these ten biking trails, chosen as he puts it “for their beauty, length and excitement.” Great work Andres, and I’m personally pleased to see that down under was able to score a mention in the list.

The trips selected by National Geographic, according to Andres are:

No 1. Route Verte (Canada)
“criss-crosses Québec from north to south and east to west, lining up more than 4,000 kilometres of biking explorations.”

No 2. Underground Railroad Bicycle Route (U.S.A./Canada)
“Upon crossing into Ohio, the route enters Canada at the Peace Bridge near Buffalo, New York. In Ontario, the route follows the shores of Lake Ontario and ends at Owen Sound, a town founded by freedom seekers in 1857.”

No 3. Ruta Austral (Chile)
“Proud and arrogant, its wild natural beauty seduces with a bit of drunkenness and make us witness, in the silente night, of the incommensurable green greatness of the deep one and the frozen snow.”

No 4. Munda Biddi Trail (Australia)
“ There are few places left in the world where a 900-kilometre track could be built through an undeveloped natural corridor... you have the ideal setting for an off-road cycle trail [middle pic].”

No 5. Hanoi/Ho Chi Minh City (Vietnam)
“We will cycle along a coastline of quaint fishing villages, unspoiled beaches, stunning lagoons, and cross dramatic headlands with spectacular views.”

No 6. Gran Fondo Campagnolo (Italy)
“The Gran Fondo Campagnolo is the Italian version of L’Etape du Tour. It ... takes place in the beautiful southern Dolomite region of Italy. The event starts and finishes in the small town of Feltre, and is mountainous, but there is a choice of either 110km Medio Fondo, or the full 208km (Gran Fondo).”

No 7. Luchon/Bayonne (France)
“Luchon-Bayonne biking trail has been taking cyclists across the Pyrenees mountains from the towns of Luchon to Bayonne since 1946. After warming up a hundred meters or so, first you’ll have to conquer Peyresourde pass before reaching downhill (17km) the town of Arreau in the valley of Aure.”

No 8. Route du Comte Jean (Belgium/France)
Not a heap of info in English on this ride, (You just have to buy the National Geo book!), but does seem to include Antwerp and Zeebrugge and might be around 220 km long.

No 9. Land’s End/John O’Groats (Britain)
Around 1,000 or so miles, depending on the route chosen, the United Kingdom, end to end.

No 10. Cape Argus Pick’n Pay Cycle Tour (South Africa)
Andres didn’t have text on this one either, but we can tell you that it is the world's largest individually timed cycle race, attracting over 35,000 cyclists, who ride the spectacular and gruelling 109km route [right hand pic] around Cape Town.

But head over the Andres’ blog, ::Semio6 for the links that he could find, plus more pix and longer descriptions.

No doubt many readers have other long distance bike rides they would've like to have seen on this list. Go ahead, share with us.

Credit : http://www.treehugger.com

ที่ 10:47

At least this seems to the evidence gathered by the Bikes Belong Coalition, a U.S. bicycle industry organisation dedicated to putting more people on bicycles more often. After surveying 150 bicycle retailers in nearly 40 states they concluded that almost three quarters of this stores were selling more bikes than the same time last year. Close to 90% said they were also selling more bike servicing. According to Bikes Belong, this is because “many new customers are dusting off old bikes and bringing them in for repair. There appears to be a surge of interest in riding bicycles for short trips, errands, and commuting.”

95% of the shops surveyed said customers cited high gasoline prices as a reason for their transportation-related purchases.

In related news Bikes Belong have teamed with health company Humana to offer local bike share excitement via Freewheelin with 1,000 bicycles available free to convention delegates, visitors and Denver residents during the current Democratic National Convention.

On the first day they figured their stats to be “1,429 rides, 2,937 miles ridden, 92,000 calories burned and a carbon-footprint reduction of just more than one metric ton.” The Republican National Convention in Minneapolis-Saint Paul next week will have the same opportunity to get on their bike.

ที่ 10:43

One of the first things I saw while walking into the Frost Bike show this past weekend was the Saris booth with a disc hub front and center. Could it be?? The hub they have been working on for years might finally be ready for show? It was that and more! The disc hub is ready and Saris even launched it on their website earlier today.

This is a completely wireless system that tracks your cadence, heart rate and watts. I’ve been racking my brain but I believe this is the first wireless system that will work with disc brakes. The competition of Ergomo and SRM both have wires that run up your downtube from the bottom bracket area. My fear is the PowerTaps aren’t known as the most reliable things out there. Saris is a company that has been pushing technology with the PowerTap hub for many years. As one of the first power meters at least 4 years ago the hub has had its ups and downs with the racing scene.

Pro’s :

• Wireless - No need to worry about snagging those delicate cables
• Disc
• 15 hours of recording time - Don’t stress if there is no time after your ride to upload data.
• User friendly - The head unit is easy to navigate once you run through it a couple times.

Con’s:

• Sensor may be easily bumped
• Disc is only for a 160mm rotor
• Rotor is propriatary to the hub, they claim that it works with most disc calipers. I hope it works with yours!

The price is $1599 for the hub, heart rate strap and head unit. You will still need to spend around $120-180 for a rim, spokes and wheel build.

ที่ 10:40

In a year marked with yet more doping scandals, the tech of the recently finished Tour de France was perhaps a little glossed over. Actually, besides the 11 speed topic we already touched on, there wasn’t much earth shattering news from the team pits at the Tour.

Here’s a rundown of a few things I noticed that I think will make their way into the bikes, specifically mountain bikes, of tomorrow.

Carbon Wheel Technology: Actually this is already happening right under our noses. The thing I saw that impressed me the most was the proliferation, mainly by Mavic, of carbon spoke ideas. Carbon has been used as a spoke material in mountain bikes before, but it failed due to the constraints of “standards” and traditional design. Now I think we may see something in the mountain bike world again in the way of carbon spokes in an effort to reduce rotational weight.

Aerodynamic Technology: Aero ideas have been poo-pooed for years by mountain bikers, but in a day where marathon events and ultra-endurance events are becoming more popular, I think you will see some concessions made to aerodynamic concerns. Take the winner of this years Great Divide Race as an example of what I’m talking about. John Nobile set a new course record, (just a hair over 15 days from Canada to Mexico) with a fairing and aeodynamic “trunk”. Did his equipment make the difference in setting the record or not? Who knows, but it certainly opens up the debate for aerodynamic equipment, especially in longer events.

Power Metering Technologies: The Tour sees several athletes using power metering equipment. The technology in this area is moving at a very fast pace and it won’t be long before the power meter becomes as common as the heart rate monitor is today. Perhaps it will even supplant heart rate monitors for many riders. Bundled units, those using technology to track all facets of the cycling data spectrum, will certainly be a part of this.

Time will tell the tale of how these predictions play out, but I think it’s safe to say that these few things will make something of a dent in how future bicycles for the common man will look.

ที่ 10:34

This year alone, I’ve run into a few new commuters that are using a bicycle for at least part of their trip. One of them is a long-time friend of mine in Washington, D.C. In discussing bike commuting with these people, it’s apparent that at first “riding a bike to work” seems straightforward, but becomes a little daunting when you set out to try it for the first time — especially for those who haven’t even owned a bike in quite a while.

Here are ten quick tips I’ve been giving people.

10: Learn basic bicycle maintenance. Park Tool and Sheldon Brown both have excellent instructions for bicycle repair. Start with the basics: Cleaning and lubricating your chain, fixing a flat tire, or maybe adjusting your brakes and shifters. In the busy season, it can take almost a week to get your bike looked at by a shop, and you’ll save money doing simple adjustments on your own.

9: Get some tools. This goes with #10, but you should have enough tools to do minor adjustments to your bike. Honestly, I got by for almost six months needing no more tools than what came on the Park MTB-3 multi-tool. I keep it with me while commuting for road-side repairs.

8: Learn how to pick a good route. Don’t think like a driver. Instead, think of lesser-known roads that may be a block or two away from the big roads you normally drive on. Think of little alleyways or sidewalks between cul-de-sacs, and how you can utilize multi-use paths. Find other cyclists in your area to help you brainstorm some routes if you’re having trouble.

7: Logistics. Figure out how you’re going to get yourself, your stuff, and your bike to and from your destination and stored safely. Securing your bike, cleaning up if you get dirty or sweaty, and transporting your clothes are things to think about.

6: Take The Lane! Tim put together an excellent article outlining five reasons to claim the lane with your bike. I can’t convey it any better than he did. If you’re not commuting on a bike path, you should probably be commuting out in the middle of the road where you can be seen.

5: Be visible. Bright colors. Reflective materials on you and your bike. Good lighting. Always, always have DOT-legal reflectors on your bike. It doesn’t matter how “cool” you think you look on your bike. To drivers, cyclists on the road all look dorky. You might as well go all out dork mode, right?

4: Don’t skimp on the bike. Bikes you find at sporting goods stores, toy aisles of big-box stores and the like are sold and marketed as toys that 100-pound 13-year-olds will ride for a summer and forget about. You wouldn’t buy a Power Wheels to get you around town, would you? If you already have an old bike, there’s not much harm in getting it fixed up and checked out at a bike shop. If you are buying a new bike, remember that you’re shopping for a replacement vehicle, not a toy. Browse the new Commuter Bikes Database for bike ideas.

3: Get to know the shops and destinations near you and along your route. Knowing all those little shops near you and your destinations (such as home, work, parks, etc) and along the way is a great way to find stuff that’s easily reachable on a bike. You might be surprised by what is nearby. After looking around, I found that there are few places I need to go that are more than 2 miles from my home or office.

2: Give yourself some time to adjust. It took me a few weeks to get my routine figured out and for my body to get used to riding a bike again. While you’re adjusting, it’s easy to get discouraged by bad planning or sore muscles.

1: Stay motivated. Come up with fun goals or get a riding buddy to keep yourself motivated for the first few months. This makes tip #2 easier to deal with. Soon enough, you’ll be hooked!

Credit : http://commutebybike.com

ที่ 10:33

The subject of riding bikes on the sidewalks continues to be a hotly debated topic. Despite your stance on the subject, the fact remains that it’s going to happen, so I want to share the top five rules that must be followed when choosing the sidewalk over the road.

Fear is, by far, the biggest motivator for choosing the sidewalk over roads.

Some commuters refuse to ride in the road no matter where they are. While I’ve addressed this subject, many people aren’t comfortable exercising their right to the road and want the perceived safety of riding on the sidewalk.

There are also other riders (me included) that ride the road 99% of the time, but will hop on the sidewalk in certain instances like a long climb on a two lane road or going around blind turns where the danger of getting hit by a car goes way up.

But before you choose to ride on the sidewalk, there are a couple things to consider…

• It’s illegal - The law in most areas of the country require bicycles to follow the same rules of the road as other motor vehicles. In essence, riding your bike down the sidewalk is the same as if you hopped the curb and started rolling it in your car.
• It’s dangerous - Riding the sidewalk has it’s own set of dangers that many people never think about. Getting right hooked, cars pulling out of driveways, hitting pedestrians, etc are all things that have to be carefully watched for.

I’m in no way encouraging you to break the law or put yourself in danger, but if you do decide to ride your bike on the sidewalk, following these five rules and will greatly reduce your chance of getting a ticket or getting hurt.

1. GO SLOW - This is the chief of all rules for riding on the sidewalk. All the other rules fall under this one. You should never ride faster than a relaxed jog. The sidewalk is built for pedestrians, so you should not be going faster than them. Pedaling fast down the sidewalk is a perfect way to get hurt, hurt someone else or get pulled over by a cop.
2. Yield to pedestrians - If you come up behind people walking, be very polite and wait for a good time to ask them to let you pass. Never come up behind them yelling, ringing a bell or anything else that could startle or scare them. You are trespassing on their terrain so be courteous.
3. Check every cross street and driveway - This is the dangerous part! Drivers are used to pulling all the way up to the road before coming to a stop and turning onto the street you’re following. Make sure when coming up to a driveway or cross street that you slow down and check to make sure a car isn’t coming. They aren’t looking for fast moving vehicles to be coming off the sidewalk, so you have to be watching for them!
4. Only cross the street at crosswalks - A good way to get hit by a car is to come darting off the sidewalk into the street randomly. Again, remember that drivers aren’t looking for people to jump off the sidewalks into traffic randomly. If you need to cross the street, wait until you get to a cross walk and do it there.
5. Be willing to walk your bike - If you regularly ride on the sidewalk, there are going to be lots of times where the best decision is to get off your bike and walk for a bit. This is usually due to congestion. When there is just to many people around that you risk hitting one of them, it’s time to walk. Constantly keep it in your mind that you can get off your bike and walk if things seem “iffy”.

If there’s ever a time that you decide it’s better to ride on the sidewalk than the street, follow these rules to stay safe and avoid a ticket.

Photo Credit: moriza

ที่ 10:29

My reconnaissance of the Beijing Olympic Time Trial all started in December 2007. My coach Jim Miller and I traveled to Beijing, China to not only check out and ride the Time Trial course, and to experience the heavily publicized pollution problem first hand. (During my Gold Medal ride, it turned out to be a perfect day in Beijing.)

Much of the hype with the course centered on how non-traditional this 15-mile course was, especially with the sheer amount of climbing involved. At the encouragement of my husband (a technology buff) I took along one of his GPS units so as to get an elevation profile. While riding the course,I kept thinking to myself that we must be on the wrong road; there is just simply no way a time trial would have this much climbing! At the reassurance from my coach and much to my delight we were on the right course.

After returning home to Boise, Idaho, I exported the GPS data to several different formats, one of which I was able to launch with Google Earth. I was then able to trace the entire course from the comfort of my home half a world away and find a similar route to train on back in Boise. This capability along with having the elevation profile proved invaluable in my preparation for my Gold Medal race. It was also very nice to be able to show family members and friends the course from the excellent satellite views presented by Google Earth.

With all the requests that I've been getting since winning the Gold, I've become hooked on my next cool tool find Google Calendar. My publicist/manager, agent, and I are constantly checking and blocking out times on my calendar so we needed a way to share calendars and of course that's never easy. Imagine my delight when I did a Google search for "calendars" and up pops Google Calendar -- another great tool!

Posted by Kristin Armstrong, Olympic Gold Medalist, Women's Individual Time Trial in Road Cycling

ที่ 09:36

In a move that will certainly inspire battles along the same lines as automatic vs. manual tranmissions for cars, Shimano has announced a "Shimano Coasting Components" with a three-speed automatic transmission for bikes. I find that novice bicyclists tend to push too big of a gear, so I imagine that this could be a very beneficial technology for the casual cyclist.

ที่ 09:30

Aaron writes - "This bicycle trailer is made from 1/2" EMT conduit that is bent and brazed into a frame. It uses scavenged bicycle wheels, has a plywood cargo bed, and can be modified for any use easily. The frame alone weighs 15lbs, and with a hitch, plywood, and wheels it weighs 25lbs or so. It carries 200 lbs safely, and it can haul up to 450 lbs carefully

ที่ 09:28

As I've been riding more and more I've been much more aware of my weight, in particular, the weight that keeps me at the bottom rather than the top of the hill. I have no intention of trying to lose weight -- I siimply love pigging out too much -- but this chart (from CyclingNews contributor Scott Saifer) is a useful approximation of whether I should be sticking to the hills or to the flats (right now: flats). It comes with all the normal caveats: there are many more factors than just height that factor into weight, you should talk to a doctor to get a more specific figure for yourself, etc...

One other interesting weight fact I learned: you won't lose any weight when you first start intense training; your tissues start caring more blood, so any fat burn loss is displaced by other gains in weight at the start of training.

Rider weights

ที่ 09:24

crossposted from my architecture blog

On the heels of the London start to the Tour de France, London Olympic organizers unveiled some artists conceptions of the 6,000 seat velodrome design to be built by Hopkins Architects.

ที่ 09:21

Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warmup and end with a cooldown. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Here are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category.

Warmup 5-10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity movements that stimulate movements to be used in the activity can also be included in the warmup. Muscular Strength a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength.

Muscular Endurance at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, situps, pullups, and weight training for all the major muscle groups. Endurance at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, and some continuous action games like racquetball and handball.

Flexibility 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warmup or during a cooldown. Cool down a minimum of 5-10 minutes of slow walking, low-level exercise, combined with stretching. For more details visit www.soundbodytrainer.com

ที่ 09:19

You've been using the same workout for 20 years. The result? Two arthritic shoulders and a sacroiliac joint that threatens to immobilize you every time you get out the car. But it's not too late for you.

Tips for Enhancing Performance

Running

Pounding the pavements erodes your body's natural shock absorbers - cartilage, tendons, muscles and ligaments. Each step exerts a force of up to five times your weight and encourages these body parts to protest through inflammation, pain and even rupture.

Walk as well as run. Varying intensity within a workout is a tactic runners use to get faster or go longer. Walking burns the same number of kilojoules as running and reduces common overuse injuries, such as shin splints. Use a one-to-one ratio if you're getting into shape after a layoff, then gradually ratchet up the run portion. Walk one kilometer for every six kilometers you run.

Triathlons

These events are filled with former distance runners looking for a new rush and a way to take some strain off their battered bones. Triathlon training also allows a marathoner to use health benefits gained from years of long distance training; increased lung capacity and an abundance of slow twitch muscle fibers, which enhance aerobic endurance.

Rugby/Soccer

The sudden starts and stops involved in touch rugby place tremendous lateral force on your ankles and knees, and the diving (actually landing) sends injury causing shock waves throughout your body.

Break a sweat before you start playing. One guy we know hits the hot showers for 10 minutes before playing to make sure he's warm. No showers? This simple 10 minute warm up will drastically reduce your chances of getting hurt. Do each of these the length of the field up to the half way line and back while wind milling your arms, then stretch as usual; jog, skip, shuffle (continually slide one leg to meet the other without crossing them; don't forget to bend your knees), karaoke (run sideways, continually crossing one leg in front of and then behind the other), run backwards and skip as high as you can.

Volleyball

This activity incorporates the same lateral movement and quick jumping ability you've developed, but it doesn't require you to cover as much ground.

Cricket

Playing cricket does little to improve your overall fitness so you have to put in time away from the pitch if you want to avoid rotator cuff tears and elbow or shoulder tendonosis.

Lift weights. It will strengthen your rotator cuff and surrounding muscles to protect you from suffering a tear. The best moves are; lateral raise, lat pull downs and lat rows. Stretch your shoulders before the first over by raising your throwing arm straight above your head, bending it at the elbow, then gently pushing it down and toward your spine with your other hand. Repeat with the opposite arm.

Golf

Golf is easier on your body because you don't have the sudden starts and stops, and the swing aren't as violent. Since the ball isn't moving, you don't have to reach at odd angles to hit it, which can cause muscle strains. Golf is also better for your heart and gobbles up plenty of kilojoules.

Swimming

Because swimming is non weight bearing, injuries are few. When swimmers do get hurt, they tend to suffer from overuse injuries in their shoulders and knees. Have a coach analyze your stroke each year for glitches so you don't fall into injury inducing bad habits. Mix breaststroke, backstroke or butterfly in with your freestyle every fourth lap to reduce your risk of hurting a shoulder joint. Strength training is important for swimmers to help balance their musculature and to strengthen bones and tendons that don't get trained in the pool. The most important lifts; bench press for balance and squats for push off and kicking.

Single Scull Rowing

Single scull rowing will capitalize on the endurance and pain tolerance you've built while still allowing you to compete mano-a-mano on the water using your arms and legs to pull you through.

Cycling

Crashes cause most injuries - damn drivers - but repeating the same motion again and again and again while sitting hunched over the handlebar also puts stress on the vertebrae in your lower back, which causes pain.

Simply changing the angle of your bike seat could save your back. Back pain in cyclists is caused when the angle between the pelvis and the lower end of the spinal column is overextended. Tilting the seat forward 10 to 15 degrees reduces the strain on the muscles and realigns the bones. Most important; spin, don't strain, by using higher gears. Lower gears can make you feel like you're working much harder, but a faster cadence is easier on your body and more efficient.

Soccer

You've spent years building endurance and Lance-like quads. Now use them on the field, where both qualities will give you a leg up on the competition, and the wide variety of movements you'll deploy will round out your fitness. You'll also play on grass, which is heaven for joints and muscles.

Tennis

Nearly half of all tennis players suffer from 'tennis elbow' (medial epicondylitis). Lower back strains and shoulder and ankle injuries are common. Playing a lot of tennis weakens your shoulder blade muscles by repeatedly stretching and fatiguing the tissues.

Tennis is a terrific lifelong sport - if you keep your strength and flexibility by doing strength training and stretching. To get the great workout without the elbow or shoulder problems, do military presses. While sitting on a bench or chair, raise a pair of dumbbells to shoulder height. Press the weights overhead. Do 10 to 12 repetitions. Repeat.

Martial Arts

Martial arts, such as tae kwon do or kickboxing, enhance the abilities you've developed in tennis, while adding the missing factor of flexibility. You can also take out your aggression on a real person while eliminating the repetitive motion that causes injuries in tennis.

ที่ 09:17

We all exercise for the results. Different people are looking for different results or outcomes. Goals vary from weight loss, athletic performance, endurance, strength, toning, body building to more flexibility, etc. Here are 10 tips for motivation and consistency to get results and achieve your goals.

Exercise with a Buddy. Try working out with a friend, spouse, or co-worker. It's harder to skip a workout if you know someone is counting on you. The buddy system brings a social element to exercise which makes it more fun.

Set a New Goal. An initial goal sets a foundation in which future training goals are based. Setting a goal, such as entering a 5K race or rock climbing, may never have entered your mind. But after your initial goal is met, you will see new, interesting, and fun adventures in fitness you never thought possible.

Change Your Routine. Just a slight variation can take you to a new level in your workout. We use periodized training, a systemized approach involving progressive cycling of various aspects of training protocol, in 6 week intervals to avoid plateaus, boredom and for maximum effect. If you feel you are at a stand still, train three times a week for 3-4 weeks and experience the difference.

Treat Yourself to Variety. A heart-rate monitor, jump rope, Physioball, medicine ball, and other exercise equipment can help you work out more effectively and make your workouts more fun and challenging. Try adding a sport to your activities instead of always working out in the gym.

Try Something New. Personal trainers will challenge you with exercises you've never tried before. Training with different trainers also provides variety plus you learn from the experience of a team of trainers. If you always walk on a treadmill, try riding an exercise bike or an elliptical trainer. If you always lift with machines, try free weights instead.

Track Your Progress. Keep an exercise log. This will help you track your goals, monitor your progress and adjust your routine as necessary. Occasionally, test your maximum strength to determine your progress in total strength. By using a ten rep strength test, see how much weight you can bench press and leg press in ten reps. Use your first measurement of weight and reps as a benchmark and every three to four months, retest your strength.

Reward Yourself. When you reach a goal or milestone, treat yourself to something special - a massage, an evening out, new clothes or some other indulgence. Studies show rewards are a key to staying motivated.

Remember the Benefits. You know how good and healthy you feel after a workout? Make a mental note of that feeling. Use that memory to motivate yourself the next time you're thinking of blowing off your workout.

Go Easy on Yourself. Stuff happens - doctor's appointments, sick kids, illnesses. Don't let a few missed workouts turn into a month of unfulfilled resolutions and move you further away from your goals.

ที่ 09:17

When designing their weight loss exercise programs, people want to know the best exercise for weight loss. Surprisingly, the exercise that burns the most calories is not always the best exercise for weight loss. Sure, it's important to burn calories, and we'll tell you which exercises burn the most calories in just a moment. But it's also important to burn fat.

The best weight loss exercises are slow, aerobic, long duration exercises. They also involve most of the major muscle groups. These are the exercises that will burn fat. They include exercises like walking, jogging, running, cycling, swimming, and elliptical trainer workouts. These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf. Those exercises will burn calories and can be included in weight loss exercise programs. They just don't burn fat like the other exercises we listed do.

The key to burning fat is to exercise for a longer period of time. For the first 20 - 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 - 30 minutes, your body starts to burn fat. That will help you lose pounds and inches quickly.

In addition to the slow, aerobic, long duration types of exercise, strength training or weight lifting should be added to weight loss exercise programs. This will build muscle, and muscle burns more calories than fat. Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising.

It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety. That helps prevent boredom, as well. For more details http://www.soundbodytrainer.com

ที่ 08:55

Did you know that you there are methods out there that can boost your metabolism? Did you know that you are not doomed if you have slow metabolism and appear on the soft side?

You will be glad that I am about to share 5 hot sizzling ways that you can utilize and implement in order for you to boost up your metabolism so that you can burn calories and achieve your dream body.

You now down have to sit on the sidelines watching your mates play beach volleyball because you are embarrassed about your body. In just a few short months, you too will be out there strutting the new you.

Hot Method 1 To Boost Metabolism

The first method is to do lots of cardiovascular exercise training. Your body will burn loads of calories from your body fat cells to use as energy during cardiovascular exercise. You can use a variety of exercise like running, Stairmaster, cycling, swimming or even brisk walking. The key here is to challenge your body cardiovascular system so that you see results.

Do a minimum of 3 to 5 times a week. Each session should last about 30 to 45 minutes to see optimum results.

Hot Method 2 To Boost Metabolism

The second method is to do a fair amount of weight training. Yes, weight training does not only helps in muscle building but also a fantastic way to help in weight loss. Every pound of lean muscle mass you put on you burn an extra 50 calories. This means, that if you can put an extra of four pounds of lean mass on your body, you can now burn an extra 200 calories by doing nothing because these calories are used in keeping the muscle alive. Focus on getting in 2 sessions per week of weight training.

Do not focus on a certain muscle group but workout the entire body to fully benefit. Pay extra attention on the leg muscles because that body part can really pack on the meat.

Hot Method 3 To Boost Metabolism

The third technique to boost metabolism is to do high intensity weight training. Normal weight training is good but not enough if you want real great results. Advance weight training is weight-training techniques that involve supersets, drop sets and giant sets. There methods can be incorporated in your routine when you have weight trained for about 6 to 8 months.

The benefit of advanced weight training is that it gives you the EPOC effect, which stands for excessive post-exercise oxygen consumption. Studies show that your metabolism rate is elevated for 16 hours after weight training.

Hot Method 4 To Boost Metabolism

Eat more often! This is weird because we are used to hearing advice on weight loss that says if you want to lose weight you need to eat less.

The key here is to eat more smaller and healthier meals. This can really help speed up your metabolism because of the thermic effect of food. Every time we eat, our metabolism gets jacked up. So, if we eat 6 small meals a day, this means our metabolism gets jacked up 6 times a day.

Hot Method 5 To Boost Metabolism

Eat more lean protein in your meals instead of carbohydrates. Your body uses more calories in metabolizing protein compared to carbohydrates. It only make sense to eat more protein if you want to speed up metabolism and burn body fat. Eat more lean meat like chicken, turkey and fish rather than pork and lamb.

So now you have five great ways that you can start using to boost your metabolism. Each method helps your body a bit but when you combine the 5 ways together, you create a typhoon!

Speeding up metabolism and losing weight is not tough. It becomes really hard when you do not know what do and how to do it. So, start implementing the 5 strategies and move towards your dream body today!

ที่ 08:54

The unvaried sports nutritionist ofttimes recommends that bodybuilders and others engaged leadership high - intensity anaerobic exercise emphasize carbohydrates in their diets, stow just now 65 to 70 percent of calories being the suggested intake. That recommendation is based on the fact that dietary carbs lend the raw material for muscle glycogen, which is stored in the liver and muscle tissues and is the primary fuel for anaerobic animation.

Exact accordingly, studies conducted over the years representation that a high carb intake may not be as important for anaerobic exercise as some people believe. A 2003 study, for copy, found that consuming a 65 percent carb diet offered no advantage over a 40 percent carb diet leverage promoting gains in strength and lean body mass. Since glycogen is the finer fuel for high - transport enterprise, however, it seems ordinary that eating more carbs before training would further massed efficient workouts due to more available energy.

A modern study compared high and low carb intakes in 11 recreational weightlifters. The subjects started by depleting the muscle glycogen stores in their legs wound up cycling, thereupon followed either a high - carb ( 7. 66 grams per kilogram of body - weight ) or low - carb ( 0. 37 grams per kilogram ) diet for 48 hours. The subjects then did a weight - training routine consisting of five sets to failing of each of the following exercises: squats, leg presses and leg extensions.

The researchers took brick samples both before and after the exercise to fix upon blood glucose and lactate levels. Neither group displayed element heavy differences in exercise performance, although those in the high - carb group had higher magenta glucose levels close the workout. Blood lactate levels were similar in both groups. That's expressive whereas it's believed that heavier blood lactate levels occur with a lower carb intake.

The researchers incline that the low - carb company maintained motion performance due to a stable blood glucose level. The glucose may have been released during exercise by breakdown of preexisting glycogen stores in the men's livers. For the toss around took place over a 48 - hour expression, it's possible that continuing a low - carb diet for a longer time may deplete liver glycogen stores. Once that happens, some muscle breakdown may happen during extended exercise, unless the exerciser consumes disparate fuel sources, such as fat.

The repartee to avoiding selfsame muscle breakdown may be to intersperse else carb days with subordinate carb days, a precompetition practice of many bodybuilders. That helps to restore depleted liver glycogen levels, therefrom providing a source of fuel ( glucose degraded from liver glycogen ) during workouts. The controlled carb intake would depress insulin levels for a few days each week, which in complexion would maximize bodyfat hang-up.

When I first became conscious shelter bodybuilding, the majority of bodybuilders commented on their high protein consumption considering a fixin's of acquiring a great deal of muscle mass. Little was uttered about a very important nutrient, the carbohydrate.

For natural bodybuilders, carbohydrates are integrated the deeper important for you have to rely on the greatest efficiency of aliment for your vivacity production and muscle development rather than on steroids. This involves spare critical balances of nutrients and their principal utilization, two areas where carbohydrates full swing a preeminent role.

Carbohydrates yield an abundant supply of enterprise to the body. They are also protein sparing thanks to their availability allows protein to gain its primary specialty of building tissue instead of supplying energy.

There are three types of carbohydrates: monosaccharides, disaccharides and polysaccharides. Monosaccharides and disaccharides are classified as manageable carbohydrates; polysaccharides are complex carbs.

Examples of simple carbohydrates are sugars such as glucose, fructose, galactose, maltose, sucrose and lactose. Mingled carbohydrates are starches analogous as rice, beans, peas, potatoes, yams and so forth.

Except for fiber, the body converts the different types of carbohydrates significance readily available fuel called glucose, which resides within the brick and cells but is primarily stored within the muscle and the liver in a convoluted anatomy called glycogen.

Adequate glycogen stores are of required stress to the bodybuilder, especially the consistent bodybuilder who has no sustain from anabolics.

I try to ingest 75 % of my maraud calories from carbohydrates, disguise 10 % coming from simple carbohydrates and the remaining 65 % from confused sources.

In situations where a bodybuilder deprives himself or herself of adequate glycogen stores, the body in consequence turns to its allow protein as a means of generating glucose, which means less protein is available for muscle tissue building.

Don't charter your carbohydrate supine fall to the point where your body scavenges protein to compensate for its operation needs, and conclusion firm those carbs are the deserved kind for constant utilization.

ที่ 08:53

Professionals are one in stating that the proper kind of exercise for individuals who want to lose weight are those that are aerobic in nature. By aerobic, we mean a type of exercise that is always conferred alongside with anaerobic and flexibility routines. But whereas anaerobic exercises concentrates on the development of one's endurance forming his power, and flexibility regiments involve improving the joints' mobility and durability, an aerobic exercise seeks to fortify one's cardiovascular system, and certainly, instruct one's metabolism to operate at a faster and more effective rate.

Metabolism, as majority of us know, is the key to reducing weight. Metabolism is accountable for transforming calories into utilizable power. A fast metabolism implies lesser calories that will become useless fat. A gradual metabolism implies more calories that will make us reap additional pounds.

Here are some very cool and exciting aerobic exercise plans that are sure to assist you shed that extra weight.

1. Hip hop dance. One of the most common exercise routines found on DVD these days is the Hip Hop Abs chain. It's a collection of aerobic exercise training where participants are taught to bop some hip hop steps that are particularly developed to tone muscles and remove a lot of calories. Shedding weight doesn't have to be as boring as jogging from one place to another. You can actually turn- or bend- to your favorite hip hop or R&B music.

2. Step aerobics. In company with song and a small stride, like a simple box tough enough to support your weight, you can stick to some customary patterns for step aerobics. It's like a regular aerobics lesson, only, you will have to put forth more energy in moving up and moving down the lifted platform. This will be a lot more enticing than just ascending a flight of stairways.

3. Aqua aerobics. Picture a normal aerobic session. It can be rather dragging, correct? Not if it's performed in the body of water! Aqua aerobics will mix the bliss of swimming with the advantages of an aerobic workout. The water will add added force against your motions, forcing you to put more energy in completing the steps. This means you will get to lose more weight!

4. Stationary bikes. Latest exericise routines have been improved for fixed cycling. With the support of an instructor who will yell when you will have to quicken or slow down your pace, stationary cycling has become a lates fad for current generation of weight watchers.

ที่ 08:52

There are some facts that indicate the bicycle appeared since the early Egyptian civilizations, but the origin in modern times was found in Germany in 1817.

There are more than 800 millions of cycling bicycles around the world and the very first bicycle was named "running machine" and "fun horse".

The bicycle was considered a perfect instrument to exercise and also as a competition device. The first race took place in 1870 in Italy in a 33km trip and the winner was Rynner Van Neste.

England hosted the first World Championship (Aylestone Roads) in 1883; the French Frederic from Civry won the championship.

At the end of the XIX century, the first publications of Cycling as a sport were published, and during the early XX century the big races started to be held as the Tour de France (race that took 19 days and was composed by 6 stages and with a total trip of 2.428 km), the Giro d'Italia, the Vuelta Ciclista a España and The Olimpic games.

Cycling became a very popular sport around the world with thousands of fans and since there are many people that practices the sport.

ที่ 08:49

What if you want to work out at home and get in shape, but you're on a budget? Many people would like to walk and run for exercise in the privacy of their own homes, but can't afford a new machine at full price. What are some sources of cheap treadmills?

If you're looking for an affordable treadmill to add to your home, there are quite a few places to look. Retailers like 2nd Wind and Play-It-Again Sports specialize in carrying secondhand exercise equipment. Check their store websites to check nearby locations, and call ahead to see if they have any treadmills in stock. This equipment is generally in great condition and is sold for a drastically reduced price when compared to new machines.

Check your local gyms or health clubs to see if they have any treadmills that they want to sell. Fitness clubs are constantly clearing out older machines for new ones, even though the old ones may still have many years of use left in them. They may have been used heavily, but generally they will still be in good condition and are very reasonably priced.

Looking online for deals is also a really good strategy. One of the greatest things that has sprung from the Internet, in my opinion, is the emergence of comparison shopping websites like Shopzilla and Google Shopping. Type in 'treadmill' and several results pages will pop up with treadmills for sale from vendors all over the web. You can even organize the results by price so that you can scout out the best deal on the Internet in one stop.

There are hundreds of Internet sites that specifically discounted exercise equipment. These items are from discontinued lines, refurbished machines, used machines, and new machines that were returned. Just make sure that you trust the credibility of one of these sites before buying from them.

Searching for discounts on full-price machines is also possible on the Internet. Message boards all over the web are devoted to savvy shoppers like you who hate to pay full price for anything. Finding these sites is as easy as typing 'treadmill discounts' or 'treadmill discount codes' into a search engine and seeing what pops up. Many of these message boards are for anyone to view, but others require users to open an account before viewing the promotional codes.

ที่ 08:48

The significance of being fit and healthy can never be undermined, more importantly in this day and age when risks to our interests come from a lot of causes. From the air we breathe daily to the rations we take in each and every mealtime,perils to our wellbeing are rather prevalent.

The answer to guaranteeing more years to our existence is by practicing a healthy and fit existence. A healthy and fit existence is made up of two sides: good diet, and regular workout.

Unfortunately, not everybody live out a healthy and fit existence.

Why is this so? It's due to the reason that some people lack the restraint to control their diet, while some people don't have the time to engage in regular home fitness workouts. Worse, a lot of people lack the restraint and time for both.

Healthy diet is a matter of character. Muster sufficient responsibility to be in charge of your body and you'll be capable to get the restraint and assiduousness necessary to control the food you take.

Everyday workout, on the other hand, can be done even if employment consumes most of your day. Home health exercises are all the craze these days, what with the ease they give.

You don't need to invest on workout equipments like treadmills, elliptical cross trainers, stationary bikes and the likes. You don't even need to build a home gymnasium. Home fitness can be carrried out utilizing a sole essential machine: your body.

Initially, know what kind of workout best suits your present interests. Want to reduce weight? Aerobic workouts are suggested for you. Aerobic workouts can alsobenefit your cardiovascular system. Want to get better your energy and power? Then anaerobic workouts may be good for your desires. Want to get better your bodily movements? You can undertake flexibility workouts instead.

Home fitness aerobic exercises consist of movements that get better the body's oxygen using up. Jogging, running, walking, and cycling are the popular workouts connected with this kind of home fitness practice.

Home fitness anaerobic workouts consist of movements that develop vigor and muscle mass. Weightlifting is the most evident illustration of this kind of home fitness practice. Push ups, sit ups, and squats are sensible workouts included in this category which you can do every day, wherever you may be.

Home fitness flexibility workouts are by far the easiest and least irrelevant. In addition to breathing patterns and you can take up popular weight reduction programs like Yoga and Pilates.

In nutshell, a home fitness workout is cleary something everyone should be implementing. A home fitness workout can most likely make or break your chance of losing weight...faster.

28.8.08

ที่ 23:27

The Vuelta is only a few days off. The riders are converging on Granada and this year's climber's paradise of a race is set to roll on Saturday. Five mountaintop finishes and barely any time trialing - all climbers, please step forward!

Your Winner
Let's get right to the point - the Vuelta is Astana's to lose, and more specifically, Alberto Contador's. There, I said it, and it's true. Contador is the best stage racer in the business right now, and for the first time this year, he's lining up at a Grand Tour on what we would presume is 100% form. Even without the help of a second non-mountain time trial, Contador is the man to beat. Why? He's still arguably the best climber in the race.



I haven't even mentioned the other two heads of the hydra: Andreas Kloeden and Levi Leipheimer. Both came to the Giro in reasonable form, but nothing like what they should be enjoying now. Leipheimer just took a rare race victory over the weekend and Kloeden is his typical absent self before a big Grand Tour.


Andreas Kloeden


Mr. Leipheimer will be back in his normal Astana kit for the Vuelta and hoping for a big ride - after all, this is where he hit the big time.

The Spangermerican trio is every team director's wet dream - three very strong time trialists, three very strong climbers. Kloeden is probably considered the weakest of the three in the mountains, and that's scary.

There really isn't much to say, besides: Alberto Contador. He's arguably three weeks away from completing the Grand Tour trifecta at the whopping age of 25. He has two former Tour de France runners-up by his side, and a very capable team to back him up.





Don't Take My Word For It
I'm not making this stuff up, apparently some bookie over at Unibet thinks so too:

Contador 1.70
Sastre 5.50
Leipheimer 9.00
Valverde 12.00
Kloeden 12.00
Gesink 13.00
Cunego 20.00
Popovych 30.00


Ok, So It's Probably Not That Easy
Astana will still have their hands full for the next three weeks, five mountaintop finishes, 40k TT, uphill TT, and many a flat, windy stage. Two names come immediately to mind as possible vanquishers of the Astana juggernaut: Alejandro Valverde and Carlos Sastre.

Alejandro Valverde once again did not live up to his Tour de France expectations, but still had a good run of it with a stage win, a day in yellow, and some capable riding in the mountains...and plenty good enough form post-Tour to sprint to victory at the Clasica San Sebastian.


Valverde might not win the Vuelta, but he can probably expect at least a stage or two!

With Valverde, his main problem seems to be getting all of his many cylinders firing at once. When he's on, he can time trial with ANYone, when he's on, he can climb with ANYone, the only problem is that the on and offs are tough to figure out and the barnstorming TT in the Dauphine gave way to a middling performance in the Tour's first TT. The guy who stayed with Lance and Rasmo in 2005, answers anything and everything at the Dauphine in the mountains, gets dropped inexplicably early on this year in the Pyrenees (and yes, I know the Dauphine is NOT the Tour).



If Valverde has minded his form, tended sweetly to his delicate crop if you will, he can very well win head to head against Contador. He is Alejandro Valverde after all, and he's fast. Just imagine it - Spain's two brightest stars, both with the quiet spectre of Dr. Fuentes gleaming in their collective past's duelling in the Spanish mountains: I love it.

Carlos Sastre can of course not be forgotten, but I'm going to go ahead and say it: Sastre would never have won the Tour de France if Astana were in attendance. I know I just opened a big can of worms with that one and it's not Sastre's fault, but I just do not think that Sastre is in the same class as Contador, barely even that of Levi and Kloedi.


Carlos Sastre will, as always, be supported by an uber-strong CSC squad.

He's damn good, no question, he IS the Tour de France champion and he climbs like he's on Red Bull, but the magic and the good fortune that saw him to his Tour de France victory can't possibly repeat itself. Well, it could, but that's not where I'm putting my money.


The Interesting Case Of Lampre
Lampre is bringing a high powered squad to this year's Vuelta, complete with Cunego, Ballan, Napolitano, and Bruseghin. Damiano Cunego is not the Grand Tour darling that he once was, but I don't think it's quite time to give up on the Kid just yet - he still is only 26 years old, and he still has a Giro and quite a few wins to his name.


I have no idea what we're going to get from the Kid in Spain next month.

Not everyone is blessed with the absolute perfect Grand Tour package like Contador. Cunego is definitely blessed with most of the package, and a race like the Vuelta in all of its climbing glory, has to be seen as a huge opportunity for Cunego, and a chance to salvage some pride in the year's final Grand Tour.


Contador, Ricco, and BRUSS!

Besides the eternal Cunego question, Lampre has Bruz on hand as well. If Marzio Bruseghin comes to the Vuelta with the same form he rode the Giro with in May - you'd be a fool not to be thinking podium for the massively underrated rider. He kept the best Grand Tour rider on the planet along with the doped up best climber on the planet in sight at the Giro - that should say more than enough about his abilities.


Other Notables
There are plenty of other names capable of animating this race in the mountains, but the star power of the names, for the most part, fades rapidly after this top tier of celebrities.

Ok, I lied, I see one more big possibility for this year's Vuelta. Rabobank's Robert Gesink, has to be licking his Dutch chops over this course and the youngster has no pressure, everything to gain, and an ability to go uphill with speeds akin to a rally car on Pike's Peak. He won't win, but the podium is definitely in the realm of reason.


You could do worse than to put your pick on Gesink.

After that, Igor Anton of Euskaltel should ride his way into the Top 5ish, Francaise Des Jeux's duo of Sandy Casar and Remy Di Gregorio have possibilities. I don't know what all of the fuss about Gregorio is at the moment, but everyone keeps telling me he's the next big thing, so I'd be remiss to not include his name in my nonsense. So at least if he does break through, I can say, well I mentioned him. Then there's Yaroslav Popovych...the former darling of all things possible in bike racing. It doesn't seem like it was all that long ago that he was a possible Tour de France winner, and now he's a domestique trying to make breaks in the hopes of a stage win and keeping a good contract for another year. Maybe the Vuelta and the freedom to ride for himself will see him to the heights we all thought were possible five years ago.


Stage Threats
Six of 21 stages should go to the mountain men, leaving 15 others to be fought over by everyone else. That's a lot of opportunity. At this point in the season, it would seem that there are three types of riders outside of the GC hopes: Worlds preppers, Contract pursuers, and the rest are just trying to get through and call it a year. The Worlds Preppers are many: Bettini, Boonen, Zabel, Freire, Flecha, Pozzato, Rebellin, Schumacher, Gilbert, Chavanel, Nuyens, Valverde, and Kolobnev to name a few of the superstar one day racers.


There's a TT in the first week...Stefan Schumacher is getting giddy.

Schumacher has to be looking with intense interest at Stage 5's Ciudad Real ITT. That would be three Grand Tour time trials in one year for the German.


A stage at the Tour in July, why not some more in Spain in September?


It's about time for Philippe Gilbert to get going again - he'll be using the Vuelta for some Worlds prep.

Boonen should pull in a few sprint stages, Bettini should net a tough finale, Freire will get his, and then maybe Pozzato, then Rebellin, with Chavanel, Gilbert, and Nuyens as least likely (in my opinion of course, and that's not too tough to come by, it's basically a listing of fastest finishers)


Bettini heads into the Vuelta in hopes of readying for Worlds #3 (in a row).

Those aren't even the sprinters yet: Zabel, Napolitano, Bennati, Vaitkus, Haedo, Van Avermaet, along with Freire and Boonen.


Methinks a stage win awaits Haedo in the near future.

As always, keep it PEZ for everything Vuelta!

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