Cycling 360 media

Assessing Your Performance on the Bike

Darryl — Fri, 14 Jun 2013 10:00:07 +0000

Have you experienced a decrease in your cycling performance and just not sure what was the cause. This happens once in a while to our co-host Darryl and he likes to analyze things to find out what's going on. He's put together a checklist of things to look into and also discusses some of them in this quickcast. Listen in as Darryl goes over some of the things that could be jeopardizing your performance on the bike and below is a link to his more extensive list. Additional Links: Assessing the Struggle Checklist

On Crank Arm Length

Victor — Fri, 07 Jun 2013 10:00:34 +0000

What crank arm length is best?

In this quick tip Victor discusses how to find a crank arm length that works for you.

What it is
Why longer is not always better
What length you will be most efficient on
Tips for lower rpm riders

Prevent Common Cycling Injuries

Darryl — Fri, 31 May 2013 10:00:51 +0000

Prevent Common Cycling Injuries Cyclists can often be plagued by nagging little injuries that can sometimes develop into bigger injuries. But we all want to stay healthy and injury free so that we can continue riding, right? So how do you prevent these common injuries from happening? In this edition of the Cycling 360 podcast, Darryl and Victor discuss the most common cycling injuries and how to keep them from happening to you. There is some very specific information and tips in this podcast, and along with that you'll hear them talk about:

What causes injuries such as Knee Tendonitis, Low Back Pain, Hamstring Pull, etc
Saddle related injuries
Which preventative exercises are best?
The importance of muscle balance
The most overlooked muscle group on a cyclist
The best stretches for cyclists
Preventative positioning on the bike
Knee problems and the common causes
The importance of proper form and pedal stroke

Additional Links: 4 Good Cycling Stretches The Foam Roller Loosen up your tight hips Bicycle fitting with Victor. Virtual and in person Subscribe to iTunes | Subscribe to MP3 Feed

Being Vegetarian and Cycling

Darryl — Fri, 24 May 2013 10:00:46 +0000

In this Cycling 360 quickcast, Darryl talks about being a vegetarian and how he feels it's improved his cycling performance. Some people might not think you perform at high level athletics if you're a vegetarian, but Darryl feels this is far from the truth. He's not saying it's the only way to go, but if you are vegetarian or thinking about moving in that direction....he goes over some of the important things to include in your diet. Some of Darryl's favorite sources of vegetarian protein are Hemp Seeds, Falafel, and beans. Additional Links: Darryl's Homemade Falafel Recipe Hemp Seeds

Avoiding Flat Tires

Victor — Fri, 17 May 2013 10:00:10 +0000

In this quick tip Victor talks about "strand free cycling". We cover 3 tips that will help you avoid getting a flat tire. 1. Select the correct tire pressure 2. Inspect your tires for debris 3. Use high quality tires Here is a link to the maintenance class that was mentioned Tire Pressure article

The Third Bottle – Stay Hydrated on Long Rides

Victor — Fri, 10 May 2013 12:51:39 +0000

With summer comes hotter temperatures and a greater need to stay hydrated on the bike. In this quickcast by Darryl, he talks about carrying a third water bottle with you on a long ride. This is one of our Cycling 360 quick tip podcasts to help all of your out on the road. Ride strong and stay hydrated. For a checklist of important hydration information for cyclists, be sure to check out the post below with information from Kelli our Nutritionist: Important Hydration Information for Cyclists

Avoid Being Hit by a Vehicle While Cycling

Darryl — Fri, 03 May 2013 18:11:32 +0000

Most cyclists ride in conditions where vehicles are present, so how do we make sure we don't end up getting hit by one of them? This podcast came together as a result of our own Victor Jimenez having a very close call on the bike, and the tips and information found in the recording are there to help other cyclists prevent being hit. Listen in as Darryl and Victor discuss:

Tips on staying safe
How riding at certain times of day can make things better or worse
The Cyclist VIP and how it can help
Being Focused and Pro-Active
Darryl's views on vehicles and traffic
Victor's personal "close call" story
Plus more on this very important topic

Additional Links: Stay Focused and Don't Get Squashed Like a Pancake Subscribe to iTunes | Subscribe to MP3 Feed

Knee Pain – Common Causes

Victor — Fri, 26 Apr 2013 10:00:14 +0000

In this quick tip Victor talks about some of the most common causes of knee pain in cyclists The most common offenders are

Saddle Height
Worn cleats
Cleat rotation adjusted incorrectly
Too much too soon
Mashing the pedals
Low cadance

Links: Previous show on Bicycle Fit

Mastering Drinking from a waterbottle

Victor — Fri, 19 Apr 2013 16:19:22 +0000

Victor gives some tips on water bottles and drinking technique

This is a skill that nobody talks about but few have mastered. Its a really important skill so that you will

drink often and avoid crashing or causing others to crash.

Different techniques for grabbing water bottles
Selecting water bottles
Water bottle cages
Triathletes
Special tips for smaller riders

What tips do you have? We would love to hear your comments.

Bike Mechanic Tips for Non-Mechanics

Darryl — Fri, 12 Apr 2013 10:00:31 +0000

Bike Mechanic Tips for Non-Mechanics If you're a cyclist who doesn't feel much like a mechanic, you're not alone. Our very own co-host, Darryl is ashamed to say that he doesn't know much about fixing bikes....well, until now. In this cycling 360 quick cast, Darryl explains how he used to always take his bike to a local bike shop for tune ups and repairs but now that he's living in the Caribbean that isn't really an option. He's begun doing many of his own repairs and even fixing bikes for other people through his Mocha Spoke business. He's learned a lot about how to make bike mechanics much simpler and he shares his tips with you in this quick podcast. Additional Links: A Soft Touch over Muscle Basic Bicycle Maintenance Class

Indoor Cycling Training and The Sufferfest

Darryl — Fri, 05 Apr 2013 14:22:15 +0000

Indoor Cycling Training and The Sufferfest The Cycling 360 Podcast was joined by David from the popular indoor cycling training series, The Sufferfest in this episode. If you've never heard of The Sufferfest, we discuss what it's all about and provide additional links below. But this podcast goes over so much more than just these videos....we also discuss indoor cycling training and how to get the most out of it. If you're like Darryl and Victor, you might not like indoor training.....but there are ways to make it more enjoyable. Tune into this episode to find out how.

How to keep from getting bored on the trainer
Why elite cyclists and Olympians are adding indoor training to their regular routine
The indoor cycling "pain cave" checklist
Tips from the King of Sufferlandria
What makes The The Sufferfest so popular?
Plus more information and laughs from Cycling 360 and The Sufferfest

Additional Links: The Sufferfest: Tour of Sufferlandria The Sufferfest: The Wretched Review The Sufferfest: Downloadable Cycling Workout Videos

Pedals for Lighter Cyclists

Darryl — Fri, 29 Mar 2013 12:24:27 +0000

Clipless Pedals for Lighter Cyclists If you're a cyclist that weighs around 130 pounds or less, you're going to want to listen to this cycling quick cast from Darryl. Even if you're not a lightweight, maybe you can pass along the information to another cyclist you know. All pedals are not created equally, and lighter riders with less force can often have trouble un-clipping from standards pedals. Some companies provide a special pedal designed specifically for lighter riders. Darryl experienced this issue first hand and offers his tips and suggestions on how to get through it. He also includes comments on how to make sure you don't misfire on your clip in and in the "additional links" below he provides videos on how to prevent this. Additional Links: Prevent misfiring on your clip in [video] Video on Clipless Pedals for Lighter Cyclists

Be an Empowered Cyclist

Victor — Fri, 22 Mar 2013 14:07:33 +0000

Learn how to maintain your own bike

In today quick tip Victor talks about the importance of knowing the basics on how to maintain your bike. Many cyclists get stuck on the side of the road because they don't know how to change a flat tire, or do basic repairs. You dont need to be a pro mechanic or even know how to take things apart. There are some basics that every rider needs to know.

How to quickly change a flat
how to properly clean and lube your bike
Easily identify and describe parts of the bike
How to select proper tires and tube for flat prevention and ride quality
Quick roadside fixes
How often to bring your bike to a shop for service

Here is a link to Victors Basic Bicycle Maintenance Class

No Limits

Victor — Fri, 15 Mar 2013 12:23:40 +0000

Although this Cycling 360 quick tip from Darryl may sound like a motivational speech, it is to serve as good information for all of us cyclists no matter what level or rider we are. Have a listen to what Darryl has to say about No Limits and how it can be used to improve your cycling. Then check out the link at the bottom to see more information about the examples he gives during the quick podcast. It's time to realize that the only limits you set on your cycling are by you, yourself. Go out there and make it happen. Additional Link: No Limits....on and off the Bike

Bicycle Storage

Darryl — Fri, 08 Mar 2013 17:21:00 +0000

Road Bike Storage

In this Cycling 360 Podcast we discuss storing your road bike and all the important considerations to keep in mind. Whether it's day to day or long term storage, we provide information and tips on storing your bike. We own expensive bikes that are incredibly valuable to us and proper storage can make a world of difference in the longevity of your bicycle. So join us on this podcast all about bicycle storage as we talk about:

Home storage
Busting the myth of hanging a bike by hooks
Indoor storage racks
Limited space issues and what to do
Short term storage checklist
Long term storage checklist
Weather implications
Avoiding damage
Proper leaning techniques
And a whole lot more

Additional Links:

Homemade Bicycle Rack Shelf Victor has an online self paced class that teaches you about storing your bike an overall basic bicycle maintenance. Here is the link to the class for more info Subscribe to iTunes | Subscribe to MP3 Feed

Misconceptions about bicycle fitting

Victor — Fri, 08 Feb 2013 17:08:31 +0000

We are talking about bicycle fit

Victor talks about comfort and gives results of a recent survey he did and cyclists perception of comfort. Why you should never tough out the pain. He shares a few stories of how discomfort can lead to long term serious injuries. Should your position stay the same? When should we change our position? Short rant on fitting "systems" and why they can never replace the human element of a professional fitter. Links Bicycle Lab Free bicycle fitting ebook

Cycling Camps

Darryl — Fri, 01 Feb 2013 11:00:25 +0000

Have you been to, or thought about taking part in a cycling camp? The cycling 360 guys are excited about this topic because they know just how valuable a camp can be for the participants. In fact, they love cycling camps so much that they're putting a couple on themselves. This is a podcast for all levels of cyclists and triathletes and it provides massive amounts of information and advice on choosing the right cycling camp and what to expect. Darryl and Victor provide the definition of a cycling camp and go on to explain so much more, including:

What's involved in a cycling camp
Cycling related benefits
Mind and body related benefits
The most important things to look for in a cycling camp
What to look for in a cycling camp coach
The social aspects of a camp
Making the camp a vacation
Where to find a good cycling camp
Plus details on Rob's training camp and the Grenada cycling camp being put on by Darryl and Victor

Additional Links: Rob's Positive Performance Training Camp Grenada Cycling Camp with Coach Victor Subscribe to iTunes | Subscribe to MP3 Feed

Magic of the morning ride

Victor — Fri, 25 Jan 2013 13:56:33 +0000

In today's quick tip Darryl talks about the magic of the morning ride. He feels there is something magical in the air when out riding just as the night turns into day, and also explains how the same sort of feeling can be experienced for those who don't like early morning rides. Have a listen as Darryl explains the Pay Yourself First concept and how it applies to cycling, plus more comments on how to recharge your body and soul. Other articles you might find helpful: Magic Found in an Early Morning Ride Pay Yourself First Other podcasts you might find helpful: The Recovery Show Cycling Lifestyle

How your weight effects your performance on the bike

Victor — Fri, 11 Jan 2013 11:00:00 +0000

This weeks quick tip is from Victor

How weight effects performance on the bike

Cyclists obsess about bike and equipment weight but where they really should be looking is at their bodies. A little weight loss can make a big performance improvement Control your weight all year 8-10 pound can have massive time saving on hill climbs. How your weight effects your performance on flat rides Links Mentioned The Fluent Cyclist Article and picture of 10 pounds of fat Recipes Previous show on weight loss

The Saddle Show

Darryl — Fri, 04 Jan 2013 11:00:41 +0000

The Saddle Show Victor has already predicted that our podcast on bicycle saddles will be our biggest yet. Why does he feel this way? Well, he says it's the single most important point of contact that every cyclist shares with the bike. In our first show of 2013, the Cycling 360 guys take on this important topic and discuss all aspects of the bicycle saddle. You often hear of cyclists complaining about getting numb, sore, or pain from being in the saddle....and this podcast will help show you ways to get the most comfort and performance out of your seat. Listen in to the Cycling 360 podcast on bicycle saddles:

How position and technique can affect comfort in the saddle
Victor's secret saddle thumb test
Flexibility and how it pertains to saddle comfort
What to look for when purchasing a new saddle
Picking a saddle to match your riding style
Saddle covers, shells, and rails....what combination is best?
Saddle sizes, weights and shapes explained
How long does a saddle last? When do I need to replace my seat?
The cost of a new saddle and recommendations on how much to spend

Victors Playlist of Saddle Videos Additional Links: Subscribe to iTunes | Subscribe to MP3 Feed

News from Cycling 360

Darryl — Fri, 14 Dec 2012 11:00:22 +0000

News from the Cycling 360 Podcast We are doing something different with this show....we are talking about our Cycling 360 Podcast instead of cycling this time. We have a bunch of announcements that we needed to explain so we thought we would get the news out the best way we know how. We're not even two years old and the success of the Cycling 360 Podcast has been incredible so far. Darryl, Victor, and Rob are very proud of how far things have gone and are making a few adjustments so that we can continue in a strong positive direction. Listen in to this podcast and find out about all the big news including:

How the show originally got started.
The roles each of us play.
What we're each involved with when not doing Cycling 360.
Our move to one podcast per month.
The mini-cast shows.
Donations and Support.
The current statistics for Cycling 360.
What lies ahead for the the future.
What we won't be discussing on Cycling 360.
How our listeners fit into the mix and what we need from you.
All this, plus more information on what is to come for 2013.

Happy New Year, everyone. See you all in 2013.

If you are interested in showing support for the continued success of the Cycling 360 Podcast visit our donations page.

Subscribe to iTunes | Subscribe to MP3 Feed

Confidence to Race

Darryl — Fri, 07 Dec 2012 06:00:35 +0000

Confidence to Race Are you a cyclist who has a desire to compete or race, but are lacking the confidence to get started? You're not alone. We received this message from one of our listeners and responded by doing an entire podcast on confidence and bike racing: I'm currently a non-competitive cyclist who is VERY enthusiastic about someday being a competitive cyclist. I'm afraid to approach the competitive arena as I feel that I'm overly competitive, and afraid of losing/looking stupid. I have a hard time even riding in non-competitive groups due to this issue, as well. Do you have any recommendations for people like me, other than going to see a shrink? We brought in Carrie Cheadle to help out with this show so that she could provide her professional and expert opinion. Carrie is a noted sports mental skills coach who works with top athletes (and many cyclists) to help make them the best they can be. No matter where your confidence level is at, you'll want to have a listen to this podcast to help make you a better and stronger cyclist. Tune in and listen to the crew talk about:

Is it fear or lack of confidence?
Is this a normal feeling to experience?
Confidence boosters
Darryl's Caribbean inspired confidence advice
Confidence destroyers and how to deal with them
Tips on building up your self confidence
Competition realities for first timers
Success breeds success
Plus a whole lot more from Carrie and the Cycling 360 guys

Additional Links: Why do I keep sabotaging my performance? Winning when you lose Improving confidence and riding aggressively Pedal closer towards your goals Subscribe to iTunes | Subscribe to MP3 Feed

Cold Weather Riding

Victor — Fri, 30 Nov 2012 06:00:00 +0000

Learn about riding in the cold

It's that time of the year when the temps begin to get colder and colder. What is a cyclist to do!? Listen to Victor and Coach Rob as they discuss the finer points of riding and training in the cold. Here are just some of the topics that are covered in the show. Winter is usually the time lots of recreational cyclists hang their bikes up. You don’t have to!

How cold is to cold?
Will riding in the cold and snow hurt my bike?
Will breathing cold air hurt my lungs?

The biggest aspect of having a successful winter ride is dressing appropriately.

What clothes do I have to have?
What winter clothing is unnecessary?
How much does all this stuff cost?
Can I get these items cheaper?

Eating and drinking in a winter ride is different but with some planning you can make it happen with ease.

What should I drink on a ride?
How much should I drink?
What should I eat on a ride?
How much should I eat?

Taking care of your bike after a winter ride is crucial!

Can I use my road bike or do I need a special bike?
What parts of the bike need the most care?
What things can I do to my bike to ensure I don’t get a flat?
What can I do to limit a wet butt when riding in snow and slush?

Why do I want to get out an ride in the cold?

Fewer motorists and pedestrians are out.
You may see more wildlife.
Colder air seem to motivate riders to move bit faster.
Your competition is probably doing it more than you are
You don't have to - You could move to Grenada

The alternative is the TRAINER

If you have no plans to ride outside in the cold, relocate to warmer climates and plan on hanging your bike on hook all winter expect the following:
Still not going out side but don't want the above to happen then you are going to need to break out the trainer
Listen to our show on trainers to learn more about trainers

And we have the quick tip too! We hope you like the show. Don't forget to leave us comments here or on facebook. We are also looking for show ideas for 2013!

Cycling Shoes

Darryl — Fri, 23 Nov 2012 06:00:17 +0000

Cycling Shoes This Cycling 360 Podcast focuses on cycling shoes and how to prevent discomfort and avoid loss of power due to your shoes. The importance of having good cycling shoes cannot be stressed enough. They provide the starting point for a comfortable and strong ride and cyclists should ensure they have the best fit and a shoe that works for them. In this podcast on cycling shoes, Darryl and Victor discuss:

Foot discomfort and cycling
How the wrong shoe or fit can create a loss of power
Why having a good shoe is so important to a cyclist
How a cycling shoe should fit
Shoes for Triathletes
Tips and tricks to get the right fit and adjustment
The importance of a good insole
Quick fixes until you get new shoes
Cycling shoe technology - what's important?
Common foot problems and how to fix them
Plus the Cycling 360 Quicktip and much more

Additional Links: Cycling Clothing and Shoes Foot Problems and cycling article Shoe fit video Subscribe to iTunes | Subscribe to MP3 Feed

Protein Supplements for Cyclists

Darryl — Fri, 16 Nov 2012 06:00:55 +0000

Protein Supplements for Cyclists The topic of protein and everything that goes along with it is a complex and very important subject for a cyclist to consider. We brought in our nutrition expert, Kelli Jennings to shed some light on the subject and she delivered with information and recommendations that all cyclists should have a listen to. In this podcast on protein supplements, we discuss:

Importance of protein in your diet
Pre-Ride Protein information and recommendations
Protein requirements and recommendations for protein on the bike
Post-Ride and recover protein recommedations
The best whole food protein options
What to look for in Protein Bars and Powders
How much protein do I need?
Make your own protein bars and smoothies

There is so much great information packed into this podcast that you're going to either want to take notes or listen to it over and over. Additional Links: Article on protein mentioned on the show Homemand Lemon Bar What to look for in protein snacking bars Brownie Protein Bar Recipe Muscle Sparing Smoothie Eggs are better than given credit for 3 Simple Hemp Seed Recipes Subscribe to iTunes | Subscribe to MP3 Feed

Cross Training for Cyclists

Darryl — Fri, 09 Nov 2012 06:00:46 +0000

Cross Training for Cyclists We all love cycling and getting out there on the bike, but engaging in activities other than cycling can actually help your performance as a cyclist and possibly improve your weak points as well. Cross training refers to an athlete training in sports other than the one that athlete competes in with a goal of improving overall performance. By doing so, they take advantage of the particular effectiveness of each training method, while at the same time attempting to negate the shortcomings of that method by combining it with other variation that address its weaknesses. In this podcast, Darryl and Rob have a great conversation about how cyclists can use cross training and go over topics such as:

Why a cyclist should consider cross training
The benefits cross training provides
What criteria make up a suitable cross training activity
The mental and physical advantages
The rules of cross training
The best traditional forms of cross training
Some non-traditional methods of cross training
Is weight lifting a form of cross training?
On the bike cross training
Plus the Cycling 360 Quicktip by Coach Rob, and much more

Additional Links: Yoga For Cyclists Subscribe to iTunes | Subscribe to MP3 Feed

Getting Outside Your Comfort Zone

Darryl — Fri, 02 Nov 2012 06:00:52 +0000

Change can be one of the scariest things we ever face, both on and off the bike. Doing something outside of your comfort zone or "outside the box" can be one of the most challenging and scary things you ever do....but we're here with this podcast to help you out. Life can often relate very well to cycling and the topic of Comfort Zones is no exception. Although the purpose of this podcast is to discuss ways to help you break out of your comfort zone on the bike, there are many life lessons and ways you can shake up your personal life as well. Our co-host Darryl is currently in the middle of a huge change for pretty much every aspect of his life, and he shares many personal stories and advice for our Cycling 360 listeners. Listen in as Darryl and Victor discuss:

Types of sticking points or comfort zones in cycling
What's wrong with staying in a comfort zone?
How to overcome the fear associated with change
Tips for breaking out of a comfort zone on the bike
Why doing it now can help make it happen
Going Pro and having things fall into place
How signing up for a cycling challenge can help you break out of your comfort zone
Doing something that scares you
Riding with others and busting out of the comfort zone
Plus the cycling 360 Quicktip on comfort zones, and much more.

This just might be our most inspiring and motivational podcast yet. Additional Links: Going Pro: Making Change in your Life Monarchs in my Stomach Do it Now What if Tonight Were New Year's Eve? Taking a Leap of Faith Darryl Takes on a 3 Pound Veggie Burger Subscribe to iTunes | Subscribe to MP3 Feed

Aero Upgrades

Darryl — Fri, 26 Oct 2012 06:00:25 +0000

Aero Upgrades for Cyclists We've discussed Aerodynamics and ways to make yourself more aero on your bike in the past, but we've built a show entirely around this subject so that all the information you need can be found in one place. This is a podcast on aero upgrades for any level of cyclist, including duathletes, triathletes, and time trialers. The idea for this show came from one of our readers who we've worked with in the past. He had this to say about the aero information he obtained: "Having good equipment and knowledge, and the fitness to use it, made for an amazing season. Thank you for your help. The information techniques you shared on getting aero has improved my racing more than anything I've learned in the past." Tune into this podcast on Aero Upgrades for information on:

The best bang for your dollar when it comes to aero upgrades
The difference in power between a road bike and time trial bike
Can cables and housing really make you more aero?
An aerodynamic helmet just might be your best investment
Bike fit and positioning to improve aerodynamics
Clothing and wind resistance
Plus the Cycling 360 quicktip on aerodynamic functionality, and more

Additional Links: Aero Wheels Triathlon/TT vs Road Bikes Subscribe to iTunes | Subscribe to MP3 Feed

Gears and Gear Ratios

Darryl — Fri, 19 Oct 2012 06:00:12 +0000

Bicycle Gears and Gear Ratios Unless you're riding a single speed, you've got gears on your bike....but many cyclists don't know a whole lot about them or how to use gearing to their advantage. In this podcast on gears and gear ratios, Victor and Rob go over everything you need to know on the subject and will leave you educated and ready to make the most of your gearing on the bike.

The different types of gears:
- Triple
- Compact
- Mid-compact
- Standard
What are typical gear measurements and what do I have
Front chain rings, rear cassettes, and gear ratios
What is the magic formula to shifting smoothly
Loading and unloading the driveline
How terrain can affect your gearing
Shifting strategies for:
- High speed corners
- Climbs
- Descents
- Pack riding
Common shifting problems

Additional Links:

Victors Basic Bicycle Maintenance Class

Life in the Big Ring Subscribe to iTunes | Subscribe to MP3 Feed

Cycling in Wind

Darryl — Fri, 12 Oct 2012 09:00:50 +0000

Cycling in Wind It might be a nemesis to many of us cyclists, but riding in wind is just one of the elements that we have to face on the roads. A phone in question from Gregory sparked this conversation on riding in the wind, and in this podcast we go over the planning, equipment, and tactics that can be used to help make the battle against the wind easier to deal with. Darryl was actually vacationing in his homeland of Saskatchewan, Canada when we recorded this podcast and he claims that it is the windiest place on earth. To prove it, he shot this little video to go along with our topic. Tune in to this podcast on cycling in the wind as we discuss:

Headwinds, Tailwinds, and Crosswinds
Planning a ride according to the wind
The best position to be in a headwind
Tactics for small riders
Wheel sets and the wind
Is an aerodynamic helmet better than aerodynamic wheels?
The importance of eye protection in the wind
Tight fitting clothing
Gearing cadence tricks for solo rides in the wind
The best body positioning for windy conditions
The group echelon and how to use it best in the wind
Plus much more on cycling in the wind, including the Cycling 360 Quicktip

Additional Links: Darryl vs The Wind Blown Away Subscribe to iTunes | Subscribe to MP3 Feed

Mailbag: Your Cycling Questions Answered

Darryl — Fri, 05 Oct 2012 06:00:01 +0000

Mailbag Cycling Podcast 2012 It's been quite a while since we did our last mailbag show, and with all the great cycling questions that have come in we thought it was time to do another. We've constantly getting questions through e-mail, twitter50, and facebook and do our best to get our answers back to everyone...but this time we've gathered some of them up and responded through our podcast. Thanks to all of you who sent in your questions and we apologize to those we weren't able to answer on the air. Have a listen as we go through these questions and more:

I like to go to spin classes, which are aimed at general fitness, not cyclists. How can I use them to improve my road cycling?
What's the proper etiquette for clearing your nasal passages when riding in a group?
Titanium or carbon fiber ? What are your thoughts?
I'm trying to figure out my pacing in a sprint triathlon as so far I have felt far too fresh going in to the run. Should I aim to try and do all flat & uphills at a particular heart rate or should I ride so that my legs feel slightly uncomfortable all the time?
I have been using spd pedals for this entire year on my road bike. am curious what the benefits of changing pedals to true road pedals/shoes would be.
What are the benefits of the disc brakes they are starting to put on road bikes and are there any kind of conversion kits on sale for no disc bikes
What are beginner road biking signals and gestures while riding in a pack.
What is the real deal with shaved legs among racers?
Do you guys have any feedback on GPS trackers installed in bicycles (ex: BikeSpy)-do these products work. going full-time on bicycle & would like to purchase the bike I really want vs. the bike I wouldn't mind losing if it (very likely) gets stolen.

Additional Links: Let's talk about shaving your legs Online Basic Bicycle Maintenance Class Subscribe to iTunes | Subscribe to MP3 Feed

Clydesdale and Athena Cyclists

Darryl — Fri, 28 Sep 2012 06:00:58 +0000

This podcast discusses all things involved with larger athletes and what considerations and factors are involved with being a cyclist. Darryl and Victor are joined by Chris Donnelly who began cycling at 6'2", 400+ pounds and continues today at around 300 pounds. Chris is a great guy with a lot of information and motivation to share. Listen in and hear about his experience doing an Ironman last year. The discussion includes great insight into how a person in this situation can perform best as a cyclist and provides motivation to those who are intimidated by getting started. The terms Clydesdale and Athena are used in the classification for athletes with men (Clydesdale) falling into this category when they are over 6 feet and 200 pounds, and women (Athena) over 145 pounds. Tune in to this edition of the Cycling 360 Podcast for information on:

Is there a TOO big to ride?
What are the equipment requirements for bigger cyclists?
What clothing is recommended?
Why you should wear spandex/lycra even if you're not comfortable with the idea
Nutrition on the bike. How fuel properly due to burning more
How to get started?
Finding people to ride with
Hill climbing pointers for bigger cyclists

Additional Notes:

Cycling for Optimal Weight The Journey TV - Chris Donnelly Subscribe to iTunes | Subscribe to MP3 Feed

Cycling Training Zones

Darryl — Fri, 21 Sep 2012 06:00:43 +0000

Cycling Training Zones Wouldn't it be nice to know exactly how hard to train in your bike? In this edition of the Cycling360 Podcast, we go over training zones and explain how to get more from your training by using them. Training zones are valuable when you know how to use them properly, and in this podcast we go over the aspects involved with what they are and how to effectively incorporate them into your cycling training. This podcast includes:

Description of the three types of training zones and graded efforts
- Perceived Exertion
- Heart Rate Training Zones
- Power Training Zones
A detailed description of each zone and what it feels like
What does using training zones address in an athletes’ fitness or performance?
What you need to measure training zones
Applying training zones....even if you don't race
How to determine what your unique training zones are
Which test protocol is right for me?
All this, the Cycling 360 Quicktip, and much more on Training Zones

Additional Links: Subscribe to iTunes | Subscribe to MP3 Feed

Alternative Training Spinning vs Road

Darryl — Fri, 14 Sep 2012 06:00:39 +0000

Alternative Training Spinning vs Road In this edition of the Cycling 360 podcast we discuss the idea of using a spin bike for cycling and triathlon training. For those that don't know about spin bikes, they are a special stationary exercise bike with a weighted flywheel and are generally used in a class environment in gyms or fitness facilities. But what do the Cycling 360 guys think of them and would they recommend using one for your cycling training? The topic came to us from some of our listeners, including Erin who phoned in with a specific question on using spin bikes for her triathlon training. In this podcast Darryl, Victor, and Rob go over:

Reasons why you might want to use a spin bike
The mechanics of a spin bike and how they work
Getting yourself fitted properly to a spin bike
If a spin bike can be compared to riding on a trainer or rollers
The differences between a spin and road bike
If riding a spin bike is good or bad for your cycling
How spinning can be used to improve your cycling
What to look for in a spinning instructor
Plus much more information and the Cycling 360 Quicktip on getting the most out of your spin class

Additional Links: Jennifer Sage - Indoor Cycling Association Subscribe to iTunes | Subscribe to MP3 Feed

Do-It-Yourself Bike Fit Solutions

Darryl — Fri, 07 Sep 2012 06:00:59 +0000

We always promote getting a professional bike fit over here at Cycling 360, but this podcast contains information on additional adjustments that be made yourself so that you're always riding in the best position possible. Poor position on the bike hampers your performance and can be the cause of bodily injury. In this podcast on do it yourself bike fit solutions, Darryl and Victor go over several different adjustments that you can do in order to be at your best on the bike. Listen in and learn all about these simple adjustments that you can do yourself and more:

Which adjustments should you take on yourself and which should you leave for a professional?
The importance of good shoes, insoles, and positioning.
Why one pair of shoes is recommended over having several different pairs.
Seat adjustments and how proper positioning improves performance and prevents injury.
Bike Adjustments to prevent:
- Sore back
- Shoulder pain
- Numb hands
- Sore knees
Why serial tweaking is not recommended
How often should a bike fit or check be done?
Plus a Quick Tip on positioning cleats on your shoes, and much more.

Additional Links: Free Bicycle Fitting e-Book Pedals for Lighter Cyclists Subscribe to iTunes | Subscribe to MP3 Feed

Riding and Racing Tactics

Darryl — Fri, 31 Aug 2012 06:00:58 +0000

Riding and Racing Tactics We've talked about Race Tactics in the past, but in this podcast we go further into the subject of group riding and race tactics and provide additional information on the subject. Last time around we focused on group riding, tactics for climbing, drafting and pacing. In this podcast, we discuss Sitting in, Relaxation, Mental Games, Knowing the Terrain, Wind, Knowing Your Limits, and more. Tune in for more details on riding and racing tactics, including:

What is sitting in and how to make the most of it.
How to stay relaxed on the bike.
Breathing for relaxation.
The importance of pre-riding the course and what to take note of.
What to do when the riding gets hard.
How wind can affect your performance.
Why new riders should think about objectives and not outcomes.
Plus a great little Quick Tip by Coach Rob, and much more.

Additional Links: Podcast: Race Tactics Podcast: Group Riding Etiquette Positive Self Talk and Cycling I Can Interview Mentioned on the show Subscribe to iTunes | Subscribe to MP3 Feed

Living and Cycling in Remote Areas

Darryl — Fri, 24 Aug 2012 06:00:20 +0000

Living and Cycling in Remote Areas Some of us may dream of living in isolated areas, or maybe you already are. What are the important factors to consider and deal with when you live somewhere with no bike shop or cycling equipment nearby? This podcast deals with the idea of living in a remote area and ways to ensure you can still get the most out of your cycling. Darryl and Victor go over everything from the definition of living remotely to the equipment and knowledge that goes a long way in keeping you on your bike. Plus Darryl talks about his real life preparations to remote living and how his local bike shop, SouthWest CycleSport is helping him out. Have a listen as the guys discuss:

How isolated can you really be these days?
What basic knowledge should you have if living in a remote area?
Where can you go to obtain this knowledge?
The tools and parts you should have on hand.
The magical number of 1,500 miles and what parts generally need replacing at that time.
Victor's list of important items to bulk up on.

Plus the Cycling 360 Quicktip and much more. Additional Links: Victor's Online Bike Maintenance Class Podcast: Caring for and Maintaining your bike Subscribe to iTunes | Subscribe to MP3 Feed

Common Cycling Injuries

Darryl — Fri, 17 Aug 2012 06:00:21 +0000

This time around, we aren't talking about major injuries that come as a result of a crash....this one is all about the common injuries a cyclist can experience from regular riding. There is definitely a difference between the good pain ("Shut Up Legs") and bad pain (injury) that can be experienced, and this podcast explains the various types of common cycling injuries, how they occurred, and how to prevent them. Listen in as Darryl and Victor discuss:

The difference between good and bad pain
How to cope with minor injury
Should you keep riding if you have an injury?
What do to first (R.I.C.E. and more)
The common causes of knee, back, neck, hip, low back, and IT band pain
Why hydration is an important aspect in staying injury free
Dealing with tendon injuries
Preventative measures for staying injury free
Plus the Cycling 360 Quicktip and much more

Additional Links: Cycling Stretches Using a Foam Roller Let's Talk About Sore Legs Loosen up your Tight Hips Protect your Athletic Assets Short Video about Knee Pain Subscribe to iTunes | Subscribe to MP3 Feed

Riding in the Heat

Darryl — Fri, 10 Aug 2012 14:00:40 +0000

Cycling in the Heat Do you like it hot? Well, depending on where you live you might not have a choice and will need to ride your bike in some extremely hot temperatures for at least part of the year. We sort of labeled a hot ride as anytime the temperature climbs above 90 degrees and or the Dew point is 65% or greater...but it really comes down to what you're accustomed to and how well acclimatized you are. If it's hot to you, then it's a hot ride. In this edition of the Cycling 360 podcast, the guys talk about many of the factors that should be taken into consideration when riding your bike in the heat. Tune into this one to find out more about:

Knowing your limits
Pre-Ride preparations for a hot ride
Warning signs of heat stroke
Water, water, water
Warning signs of dehydration
Eating for the heat
On the ride heat mitigation
Accessories to help keep you cool
Post ride cooling down recommendations
Our favorite food and drink recipes for when it's hot
Plus the Cycling 360 Quicktip and much more

Additional Links: Cycling Hydration Chart Taking a Third Bottle on a Hot Ride Hydration Tabs Subscribe to iTunes | Subscribe to MP3 Feed

How to Descend Fast with Confidence

Victor — Fri, 03 Aug 2012 06:00:38 +0000

Descending on your Bike Descending is a very important aspect to becoming a better cyclist, and in this podcast we cover the topic and provide information on how you can improve your descents down a hill. Many cyclists have a fear of steep descents and the speed and maneuvering that comes with it. But with the right information and advice, you can have the confidence to make the most of your descent. Tune into this Cycling 360 podcast and listed to Darryl, Victor, and Rob discuss all these areas associated with descending on a bike:

Speed
Braking
Form and Posture
Cornering
Types of descents: Short and steep, Switch backs, Hybrids
Descending on a tri bike
Advice on speed during a descent
How to brake while descending
Proper form and posture
Cornering in a decent
The topic of counter-steering
Plus additional information on improving your descent, plus the Quick Tip by Coach Rob

Additional Links:

Facebook discussion/questions on Descending

The Fluent Cyclist Online Basic Bicycle Maintenance Class

Subscribe to iTunes | Subscribe to MP3 Feed

Getting Started in Road Cycling

Victor — Fri, 27 Jul 2012 06:00:15 +0000

What you need to know when starting out This podcast is to help beginner cyclists learn all the things necessary to start off on the right pedal. No matter what your reasons are for getting started in road cycling, this podcast serves up information that will help you succeed in your new venture. Have a listen to what Darryl and Victor have to say on various aspects of getting started in road cycling, including:

Tips on selecting a bike
Maintenance and Accessories
Fuel and Hydration
Information and suggestions on setting goals
The importance of weekly goals
How to stay motivated
Online and Community tools to help keep you motivated and make improvements
Plus so much more, including the Cycling 360 Quicktip on starting small

Additional Links: A Beginner's Guide to Loving the Bike Get STOKED for your Goals How to shop for a new road bike Proper Hydration While Cycling Hydration Chart and sports drink recipes Online Basic Bicycle Maintenance Class Bicycle Lab Blog Motivational Audio Interviews Subscribe to iTunes | Subscribe to MP3 Feed

Crashing: The Sequel

Darryl — Fri, 20 Jul 2012 06:00:28 +0000

It's the topic that nobody really wants to talk about, but here we are doing a podcast on it once again. This is our second podcast on the topic of crashing, and it comes following a crash that our very own Coach Rob had recently. Luckily Rob is okay, but as a result of this crash he has a whole lot of important information to share with all our listeners. This time around, we are focusing on specific aspects about what to do should you crash and how to ensure you respond in a safe and effective manner. This information could very well help save you from serious damage and get you back on your bike as fast as possible. Included in this podcast:

Assessing yourself (or another rider) following a crash
How to make sure that adrenaline is not masking an injury
Checking for broken bones
The physical and cognitive signs of a concussion
The various grades of concussion and what to look for
The ideal treatment for concussions and other injuries
Replacing your helmet following a crash
Road rash and wound care
All this and much more crash related information, including our 360 Quick Tip

Additional Links: The Cycling 360 Podcast on Crashing Part 1 Saul Raisin's information on head injuries Subscribe to iTunes | Subscribe to MP3 Feed

Getting Kids on Bikes

Victor — Fri, 13 Jul 2012 06:00:13 +0000

Whether you're a parent with kids you'd like to get into cycling, have friends in this situation, or are just passionate about inspiring our next generation to have the same love for cycling as you do...this podcast is for you. In this podcast about getting kids on bikes, Darryl and Victor go over many of the important topics that should be considered and put into place. In order to get kids safely out there riding and to feel excited and motivated to keep it up, we have put together some ideas and suggestions to help things out. Tune into this podcast to find out more about getting kids on bikes, including:

Selecting the right bike for your child
Safety lessons to pass on to your kids
Ideas for making cycling fun for kids
Maintenance tips for kids bikes
Buying a new vs used kids bike
Riding with your kids and Family rides
How to gently get kids back on the bike if they lose interest or are scared
And a whole lot more including our 360 Quick Tip about getting kids on bikes

Additional Links: Darryl's poem about his Son's first ride on two wheels Subscribe to iTunes | Subscribe to MP3 Feed

Improve your handling skills

Victor — Fri, 06 Jul 2012 06:00:52 +0000

Learn to be a better cyclist by improving your bike handling skills

Bike handling is one of those things that cyclists hear about or may have tried to improve but usually aren't sure where to begin. In our latest podcast Coach Rob and Victor talk about how to devlop your bike handling skills. Join Victor and Rob for a tip filled show covering:

Basics of bike handling
Cornering/Steering
Braking
Climbing/Descending
Pack Riding
Sprinting
Averting accidents
And the Quicktip

Core Strength for Cyclists

Darryl — Fri, 29 Jun 2012 06:00:20 +0000

Core Strength For Cyclists

Having core strength is important for anything you do, but it's definitely something that will help out your cycling as well. Core strength is defined as "balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body. So what do you do, and how can a strong core be used to your advantage on the bike? Darryl and Victor go over the ins and outs of core strength and cycling, including:

An on-the-bike test to see how strong your core is
How a proper bike fit and core strength go hand in hand
A not so easy on-the-bike test to test out your core strength....yikes
Core exercises to improve your strength
Advice from Lance Armstrong's strength coaches
How core strength can help prevent injury
All this and a Cycling 360 Quick Tip on core strength and spot reduction

Additional Links: Core Strength Exercise (Video) Interview With about Foundation Training Subscribe to iTunes | Subscribe to MP3 Feed

Nutrition Strategies to Avoid Fatigue

Darryl — Fri, 22 Jun 2012 06:00:51 +0000

Nutrition Strategies to Avoid Fatigue

We welcome our expert sports nutrition friend, Kelli Jennings back to the show and we discuss the topic of nutrition strategies to avoid overtraining and fatigue. This is an extremely important topic to cyclists and all athletes out there and it's a Cycling 360 podcast you won't want to miss. Fatigue is known as physical and/or mental weariness which is the result of exerting your body. Overtraining is a physical, behavioral, and emotional condition that can occur when the amount of intensity and volume of an individual's exercise exceeds their capacity to recover. At this point, athletes stop making progress and can often get injured or experience negative effects. In this podcast, Kelli shares her nutritional expertise and provides details and information to help avoid fatigue and overtraining. Tune in for information on:

A breakdown on food intake and how best to structure your meals and nutrition
The best time to take in certain food
A nutrition strategy that will help prevent fatigue
Which supplements are recommended to aide in fatigue and overtraining prevention?
The benefits of coconut oil
Why water is so important for your body

This podcast contains so much information that you'll likely have to listen to it over and over again to soak up all the great nutrition tips. Additional Links: Almond Butter Recovery Smoothie Vegetables and Recovery Probiotic Smoothie

Subscribe to iTunes | Subscribe to MP3 Feed

The future of bike technology is now!

Darryl — Fri, 15 Jun 2012 06:00:31 +0000

The Technology of Cycling

With the introduction of new technology coming at us so fast and furious these days, this podcast just might be obsolete very soon. Okay, it might not be advancing that quickly...but there have been significant changes to technology in the bicycle industry over the past few years and this trend is sure to continue. In this podcast on bike technology, Victor and Darryl go over a variety of new products and features for all aspects of the bike. They share comments and suggestions on many of them as well, so be sure to tune in and see what they recommend. In this podcast you'll hear comments, information, and suggestions on:

How often you should change out various components
New technology in bicycles including:

Frames
Cockpit
Groups
Wheels
Tires
Gearing
Computers
Materials (Carbon, Aluminum, Bamboo, and more)

Is electronic shifting the way of the future?
Will we see more road bikes with disk brakes?
New technology in the world of frames and forks (road, tri, and TT bikes)
The move to 11 speed
Hydraulic brakes
Building integration into the bike
What technology is worth investing in, and which ones you should avoid
Plus the Cycling 360 Quick Tip on making smart choices

Additional Links: Aero Wheels Bicycle Computers Subscribe to iTunes | Subscribe to MP3 Feed

Quick Fixes on Your Bike

Darryl — Fri, 08 Jun 2012 06:00:10 +0000

Quick Fixes and Roadside Repairs

Unfortunately our bikes are not in-destructable and from time to time will have minor (or major) breakdowns. This is one of our most important Cycling 360 podcasts ever because we go over some of the typical things that can happen and what can be done to prevent it or repair it while out on the road. Have a listen to this podcast on Quick Fixes and find out about:

Typical breakdowns on the bike including:

Various types of Flats
Dropping seat posts
Saddles that nose down
Stems that aren’t tight
Broken cables
Broken spokes
Poor shifting

How to deal with a flat tubular or a clincher on a ride or a race
Bike pumps and CO2 cartridges. What are best?
How to prevent handle bars, seat posts, saddles, and stems from causing problems on your ride
What do you do when breaking or shifting performance starts to suffer on a ride or a race?
What to do about a broken spoke when out on the road, and what not to do
Broken chains, broken cleats, and more.
Plus the Cycling 360 Quick Tip on Quick Fixes by Coach Rob

Additional Links:

Basic Bicycle Maintenance Class Mentioned in the show

The Fluent Cyclist Home page with listing of online classes

Subscribe to iTunes | Subscribe to MP3 Feed

Ultra Triathlons and Cycling

Darryl — Fri, 01 Jun 2012 06:00:23 +0000

Ultra Triathlon

Our Cycling 360 listeners are in for a treat in this podcast. We're joined by Todd Heady of Head First Performance and discuss everything you've ever wanted to know about Ultra events like the Ultra Triathlon. Todd Heady has taken part in some unbelievable sporting events and left the Cycling 360 boys speechless with all that he's done. Todd won the 2004 Champion of the Americas Triathlon, Lévis Double Iron Distance Ultra Triathlon, and the Virginia Double Iron Distance Ultra Triathlon in 2005. Todd was also the top US finisher (placing 7th overall) in the 2005 World Quintuple Iron Distance (12 mile swim, 560 mile bike, 131 mile run). That alone is enough to make your head spin. In this podcast, Darryl, Victor, and Rob ask a whole bunch of questions but in case they missed something you would like to ask Todd, be sure to contact us and we'll pass it along. Tune into this very interesting podcast and hear about:

What makes a Triathlon an Ultra Distance Triathlon
What kind of training goes into preparation for an Ultra Triathlon
How Todd was able to keep sane as he circled the velodrome over 500 times in his Mexican Ultra
Amazing stories and tips from Todd about his experiences doing Ultra triathlons
What kind of nutritional planning and intake is used for Ultra triathlons
Problems that can be encountered by being an Ultra Endurance athlete:
- Repetitive stress injuries
- Gastro Intestinal
- Hydration
- Cardiac
- Finding time to train
- Affording to compete
What kind of athletes excel best at Ultra events
Plus a Cycling 360 Quick Tip by Todd Heady

Todd is a very animated and interesting person to listen to and we invite you to join us in this podcast to hear all his stories. Additional Links: Subscribe to iTunes | Subscribe to MP3 Feed

Road Races

Darryl — Fri, 25 May 2012 06:00:51 +0000

All about Road Races

You don't have to be a road racing competitor to benefit from knowledge in this discipline, but this podcast will provide valuable information for both competitors and spectators. There are so many different types of road cycling races and the details can definitely get confusing....so Victor, Rob, and Darryl are here with a podcast on everything about this subject.

Tune into this podcast as the Cycling 360 guys discuss:

The various disciplines of road racing including:

Road Races
Circuits
Criteriums
Time Trials (Road or Mountain)
Omnium
Stage Race
Grand Tour
Ultra Distance

The most prevalent road races in the US and UK
The differences between the various multi-day races
The differences between the various single day races
The various jerseys and awards given out in road races
Victor's favorite type of road race to compete in and his favorite to watch
Plus the Cycling 360 quick tip from Coach Rob

Additional Links:

Racing Jargon: Le Tour 101

Jersey Classifications and More

Subscribe to iTunes | Subscribe to MP3 Feed

Drafting

Darryl — Fri, 18 May 2012 06:00:13 +0000

All about Drafting

Even if you're a recreational road rider and not a hardcore racer....riding in a pace line and drafting behind another rider is something you should know a little something about. Although this podcast focuses on a lot of the basics of drafting, we also get into some of the more technical aspects that are sure to be informative for the racers as well. We have talked about group riding etiquette and other aspects of the pace line in the past, but this podcast focuses on the drafting aspects involved. Tune into this edition of the Cycling 360 podcast to learn more about:

The definition of drafting
What are the advantages of drafting and how to use it to your advantage
How to learn to draft
Simple steps to become comfortable at drafting
Why you should never look down at the wheel in front of you
Where your eyes should be focused while drafting
Things you should never do while drafting
Drafting tips for elite riders
Scrub speed
Braking while in the pace line

This show is packed with great information and we hope you'll join us for another edition of the Cycling 360 podcast.

Additional Links: Group Riding Etiquette How to avoid getting dropped from a group ride Subscribe to iTunes | Subscribe to MP3 Feed Photo c/o www.trathlon.competitor.com

Clipless Pedals

Darryl — Fri, 11 May 2012 12:39:50 +0000

Clipless Pedals

Clipless pedals are a big part of road cycling (as well as mountain bike and triathlon) these days, but how did it all begin? In this Cycling 360 podcast, Darryl and Victor go over everything from what Clipless pedals are to alternatives for those that aren't interested or comfortable in using them. This is another one of those podcasts that is applicable to riders of every level and for all types of cycling. This podcast will make you a better cyclists. Tune in to find out:

Why are they called "Clipless"?
The benefits of using clipless pedals.
The different types of pedals and which ones are recommended by Victor.
What pedals are best for people who are light in weight?
What's the best way to clean and maintain your cleats and pedals?
How often you need to replace your cleats...and how to test them?
What's the best way to transition into clipless pedals for the first time?
What are the recommended alternatives for someone not interested in going to clipless pedals?

Plus much more...including a quick tip directed at our hardcore road cyclist listeners. Additional Links: How to lube your speedplay cleats Pedalstroke Diagram Subscribe to iTunes | Subscribe to MP3 Feed

Riding in The Rain

Victor — Fri, 04 May 2012 12:17:15 +0000

Cycling in the Rain

Have you experienced a period in your cycling when it seems like every time you try to go for a ride it’s raining? What can you do to get in those much needed bike miles? Victor and Rob discuss the topic of cycling in the rain and provide feedback, comments, and tips on how to make your way through it. Speaking of rain, what are your thoughts about it? Do you agree with the information the guys bring up in the podcast. What do you have to say on the subject? Be sure to contact us and tell us your thoughts. Be sure to listen in to this Cycling 360 podcast and find out everything you wanted to know (and more) about riding in the rain:

Clothing choices for rainy weather
Oils and ointments for when it's wet
Fluid and food choices
Knowing when its “too wet” to ride
Time and distance for rainy conditions
Rainy weather preparations (Tires, Rims, Pedals, Bar Tape, Saddle, Drive Train)
How cyclists can insure a safer ride or race in the rain
Bikes and hydroplaning

Hey, we're also looking for sponsors of the show and currently have a great deal for any company looking to effectively reach their ideal target market (you). If you know of any companies who would be a perfect fit for our show, please let them know about us and have them check out our sponsors page at www.cycling360media.com/sponsorship.

Additional Links:

Are your Tires Over-Inflated? Subscribe to iTunes | Subscribe to MP3 Feed

Triathlon vs Road Bikes

Darryl — Fri, 27 Apr 2012 14:52:06 +0000

Road or Triathlon Bike which is Best?

It's a question that our co-host Victor gets asked each and every day.....do I need a Tri bike if I'm doing triathlons? If you've been asking yourself this same question, you'll want to tune into this podcast and join Darryl and Victor as they go over every angle in this podcast on triathlon bikes. Even if you already have a tri bike, you'll find what the guys have to say very informative and we're sure there are some great tips for you to take away. Maybe you're like Darryl and have never been overly interested in triathlons......even he found this one interesting. Listen in and find out:

The differences between a tri and road bike
The natural progression of moving into a tri bike (this one is huge)
Victor's mega tip on what to do before getting a triathlon bike
What makes a tri bike a triathlon bike
Can aero bars help me?
Clip on Aero Bars vs a tri bike
What not to do if going on a group ride
Is there a difference between a tri bike and time trial bike?
Do I need a road bike and a tri/tt bike?

All this, the Cycling 360 Quick Tip, and more. Additional Links: Article on how position can make you faster Tips for Triathletes Pacing for Triathlons Subscribe to iTunes | Subscribe to MP3 Feed

The Cadence Show

Darryl — Fri, 20 Apr 2012 06:00:54 +0000

All about Cadence and Cycling

We've been talking about doing a show on Cycling Cadence for quite some time now. It was Victor who first brought the idea up and it slowly built momentum until we had many of our listeners writing in telling us that they'd really like to see this show go on. It's finally happened, and the results include information for all types of riders.

Tune in to this podcast and listen in as Darryl, Rob, and Victor discuss all things cadence. This podcast includes:
Who should be concerned with tracking cadence and how it can improve your performance.
The definition of cadence and how to find yours.
Why Victor feels it should be known as cadences (Plural).
Is there such thing as an optimal cadence?
Cadence and hills, flats, and big gears.
Pedalling drills to improve your cadence.
How to get your pedalling cadence evaluated.
The Cycling 360 cadence quick tip.

All this, plus we answer a phone in question by Keith Edmitson on orthotics and hotspots. We're on the lookout for good sponsors of the Cycling 360 podcast. Have a look at Our Sponsorship Page for more information and how you (or a company you know can get involved). Subscribe to iTunes | Subscribe to MP3 Feed

Carbs and Cycling

Darryl — Fri, 13 Apr 2012 06:00:36 +0000

It's always a good day when Kelli Jennings drops by to record with the Cycling 360 guys....join us in this podcast to learn valuable information on carbs, nutrition, and how it all applies to cycling. As we state in the opening of each podcasts, this one is sure to make you a better cyclist. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. She is an avid athlete herself, and has become a leader and expert in the field of Sports Nutrition for endurance athletes. Kelli runs a nutrition company called, Apex Nutrition, is featured weekly on Loving the Bike, and works with Rob over at Positive Performance Coaching. We've had her on the podcast once before when we talked about hydration, and just like last time, we'll provide a ton of great information for you in this one. Listen in to this podcast on Carbohydrates and find out:

The difference between Daily Nutrition and Training Nutrition
Carbs as fuel
The Glycemic index
Good Carbs vs Bad Carbs
How lowering the amount of carbs you intake can help your cycling performance
Simple tips to increase your performance through nutrition
The best time to consume carbs and what quantity
Getting to know your body and how to make it perform to your advantage

There was so much great information packed into this podcast that we had to include a lot of show notes for you to further benefit how proper nutritional information can aid you as a cyclist. See below. Additional Links: Carbohydrate plus Protein Intake and Improved Cycling Performance The Gylcemic Index Daily Nutrition vs Training Nutrition Estimated Glycemic Load Food as Fuel Chocolate Milk as Recovery for Cyclists Subscribe to iTunes | Subscribe to MP3 Feed

Making a Comeback to Cycling

Darryl — Fri, 06 Apr 2012 06:00:28 +0000

Maybe it was an injury, maybe a lifestyle switch, or maybe life just got in the way of your riding. But now you're ready to make a comeback....how do you do it? This edition of the Cycling 360 podcast is geared towards those thinking about making a return to the bike, and also for those who have just come back. It's also for those of you needing the motivation to get back. If this doesn't apply to your situation, maybe you know of someone in this position and we ask you to share this podcast with them. We want people to feel alive, make the most of their bodies, and enjoy all the beauty of riding a bike....this podcast is for you. Tune in to this Cycling360 podcast on making a return to cycling and listen in as the guys talk about:

Coach Rob's personal comeback to cycling and how he did it
What you should do to prepare for your return to cycling
Preparing your body and your bike
"Stop Thinking and Start Riding"
What equipment should be replaced and what is fine to continue with
Think about the concerns and how to overcome them, but take away the excuses
The benefits outweigh the risks
All this, the Cycling360 Quick Tip, and so much more....this is a must listen to for those wanting to return to the bike

Additional Links: The Fear Show The Cycling Support Network Tracking Your Miles You Deserve to be Out There Subscribe to iTunes | Subscribe to MP3 Feed

Finding Time to Train (The Life/Cycling Balance)

Darryl — Sat, 31 Mar 2012 00:57:31 +0000

Balancing Cycling and work/family

Do you have difficulty finding the time to get in quality training on your bike, or including your cycling into your life balance? Like most things in life, we have to make time for the things that matter most to us....and cycling is definitely one of those things that we need to make time for. Not only do many of us just want to get out there on our bikes, but those who race need to make sure they fit in the proper amount of training time. In this Cycling 360 podcast, the guys discuss the training/cycling and life balance and provide useful information, tips, and real life stories on how to make sure it all falls into place. Tune in and find out:

What to do when life gets in the way
How thinking you can't fit it in can really mess up your plans for making it happen
How to make more time
The benefits of scheduling and being flexible with your schedule
The role of communication in making more room for your training
Plan the work - Work the plan
Paying yourself first

Additional Links: Pay Yourself First Cycling As A Lifestyle Subscribe to iTunes | Subscribe to MP3 Feed Photo c/o Richard Masoner

Tips for Triathletes and Multi-Sport Athletes

Darryl — Fri, 23 Mar 2012 06:00:20 +0000

Become a better multi sport athlete

This week the Cycling 360 guys take on triathlons, duathlons, and discuss the cycling portion of these types of events. The number of people taking part in multi-sport activities like this is continually increasing and there are many cyclists looking to expand their athleticism and take on the challenge. Darryl, Victor, and Rob go over many of the aspects involved with the cycling aspects of these events, including the transitions that take place. It's been a little while since we focused on information for triathletes, but for any of you who are not looking to participate in a multi-sport event...be sure to tune in for information that can help you out with your cycling as well. Listen to this podcast on tips for multi-sport athletes and find out:

Training to improve economy, speed and endurance
The importance of cadence, posture, and mindset
How to get your bike ready for the event, and when to do it
Sweet Spot Training
Tips to improve your transitions
The Negative Split
How to make the most of the bike portion and maximize your results
Plus the Quick Tip on pre event preparation for your multi-sport race

Additional Links: Pacing for Triathlons and Cycling Subscribe to iTunes | Subscribe to MP3 Feed

Online Resources for Cyclists

Darryl — Fri, 16 Mar 2012 06:00:40 +0000

Online Resources for cyclists

The amount of online resources for cyclists is staggering, and with so many options out there it's sometimes difficult to know which will help you most with your cycling....and which are a complete waste of time. Darryl and Rob talk about everything from online data tracking to virtual coaching and more in this cycling 360 podcast. Tune in for information and opinions on various online tools to help your cycling, including:

Which data tracking sites are recommended, and why.
How online resources have made virtual coaching and bike fits possible. Are they worth doing?
How using social media the right way can improve your cycling.
The correlation between improved data collection methods and online resources.
Plus the Cycling 360 Quick Tip and more.

Additional Links: Cyclists are Champions Subscribe to iTunes | Subscribe to MP3 Feed

Pushing Your Limits

Darryl — Fri, 09 Mar 2012 06:00:58 +0000

The idea of pushing limits always seems to come up in athletics, but how can this be applied to cycling and what does it mean. The Cycling 360 guys discuss this topic and get into the physical and mental aspects of pushing past your limits on the bike. Limits can be defined as "those things that you have not been able to physically accomplish yet. We also refer to these as weaknesses." Oh, and we have a note of caution: Pushing ones limits can lead to improvement! Join us in this podcast and find out about:

What causes limitations.
How to recognize what your limiters are.
What catalysts have created your limits, and what to do to break free.
Guidelines to improve and push past your limits.
The mental strength and how it can get you past your limits.
Personal stories from the Cycling 360 boys and how their experiences may help you.
A phone in question about bonking and how it inter-relates to pushing past your limits.,
The Cycling 360 quick tip, and much more.

Additional Links: Tracking your miles and more Structured Training Motivation Subscribe to iTunes | Subscribe to MP3 Feed

Self Massage for Cyclists

Darryl — Sat, 03 Mar 2012 00:53:20 +0000

How Self Massage can Help You as a Cyclist

What's the best thing to do for those aches that come along with being a cyclist? Join us in this podcast as we discuss the various aspects of massage and what tools can be best used to help things out. Just as a cyclist should continue to look after and maintain their bike, you should also be sure to take good care of your body as well. Massage is just one of the aspects that goes into caring for and maintaining your body.

Have a listen to this podcast on massage as Darryl and Victor discuss:

What massage is and what purposes it has for a cyclist.
Suggested methods of self massage.
Foam rollers, "Torture Sticks", Theracane, Balls, and other recommended massage tools for cyclists.
Low budget alternatives for self massage tools.
The benefits of TP Therapy.
How stretching interacts with massage.
When is the best time for self massage?
All this, the Cycling 360 quick tip, and so much more.

Additional Links: The Foam Roller Let's Talk About Sore Legs Subscribe to iTunes | Subscribe to MP3 Feed Photo c/o Call me Maam

Structured Training

Victor — Fri, 17 Feb 2012 06:00:01 +0000

Get organized to get faster

Darryl, Victor and Rob talk structured training in this installment of the Cycling 360 Podcast. Listen to learn more about what structured training is and how it can benefit competitive and recreational cyclists.

What is structured or periodized training
How training is structured leading up to an event or race
Can recreation cyclists benefit form structured training or is just for racers
What are the phases of structured training
What does structuring training ultimately do for a cyclist
How soon can a cyclist see results from structured training
The quick tip!

Additional links:

Do you know your training factors?

What can a cycling coach do for you?

Road Racing is an Investment in Time

Believe in your self and your training

It’s not about where your going but what you have been through

Cross training and training for cycling

Time to prep for the off season

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The Cycling Clothing Show

Darryl — Fri, 10 Feb 2012 18:57:54 +0000

Clothing Show

No matter what kind of cyclist you are or what kind of cycling you do, we all need clothing when out on the bike. In this Cycling 360 podcast, the guys discuss cycling clothing and what all would be considered to be part of a "kit". Have a listen to this roundtable discussion where Darryl, Victor, and Rob go over all the details on jerseys, shorts, bibs, helmets, gloves, sunglasses, shoes, and so much more. In this podcast you will find out about:

Different types of cycling clothing and the use of the word "kit".
What to look for in a jersey and shorts.
The importance of good sunglasses.
The most important things to have in your kit, no matter what your budget.
Race cut VS Club cut Jerseys.
Proper fit for shoes.
The Cycling 360 Quick Tip, and everything else you need to know about cycling clothing.

Additional Links: Helium Lazer Helmet Review Pearl Izumi Road Race Shoes Cycling Shoe fitting video Post about wearing too much clothing Subscribe to iTunes | Subscribe to MP3 Feed

Motivation for Cycling and Life

Darryl — Fri, 03 Feb 2012 15:23:12 +0000

Getting and staying motivated

No matter what area of life you are talking about, Motivation is an important aspect of all we do. Motivation and cycling definitely tie in together and in this Cycling 360 Podcast, we share tips, ideas, and suggestions for keeping yourself motivated and finding the motivation you need to achieve your cycling goals. The Cycling 360 guys may not be experts in motivation, but their experience and backgrounds have provided them with knowledge and experiences and they're here to share these with you in this podcast about motivation. This podcast includes information on various aspects of the topic and focuses a lot of attention on the following:

The types of motivation, and which one can help you the most.
What are the triggers that can zap our motivation, and how to turn it around.
Over-Training and how it can affect your motivation.
The importance of having a "purpose".
How to get out of a slump, and get back on track.
How accountability, role models, rewards, and other techniques can ensure you stay motivated.
And additional information for cyclists of all levels and abilities.

Additional Links: What Gets You Out of Bed? 6 Tips for Making it Stick Your Support Team Off Season Training for Cyclists Subscribe to iTunes | Subscribe to MP3 Feed Hit us up on Twitter http://twitter.com/cycling360 Visit http://cycling360media.com for show notes

Making Upgrades to your Bike

Darryl — Fri, 27 Jan 2012 06:00:51 +0000

You might hear some cyclists saying (or you might say this yourself), "I really need to buy [a new bike] [get new wheels] [etc] to make me a better cyclist. If only it were that easy, right? Well there are upgrades that you can make to your bike that will help you perform better, but there is a lot more to this topic then just picking up the new additions, getting on your bike, and becoming better. The Cycling 360 guys go over this topic in detail and suggest brands, upgrades, and provide information on what will suit you best. Tune in to this podcast on upgrading your bike to find out:

Questions to ask yourself before making an upgrade to your bike.
The major upgrades you can make and what to look for in your choices.
Specific upgrades that all Triathletes should think about.
Affordable upgrades that are easy on your budget and go far in the way of performance.
If tires and tubes improve your performance.
And a whole lot of other great tips and suggestions, including the Cycling 360 quicktip.

Additional Links: Schwalbe Ultremo ZX Tires Subscribe to iTunes | Subscribe to MP3 Feed

Base Training/Base Miles

Darryl — Fri, 20 Jan 2012 06:00:58 +0000

The term base miles (or base training) may be a new one for you, or it may be something that confuses you a little. In this podcast, the Cycling 360 crew talks about the ins and outs of this subject and how to make the most of off-season training using these methods. In this episode the round table discussion focuses on base training and includes valuable information including:

The definition of Base Training
How to know if you're getting in the right kind of miles in the off-season
How Base Training can help improve your cycling and prevent injury
Information on the different segments of Base Training
Cadence, duration, frequency, and intensity of Base Training
Indoor and Outdoor Base Miles
Plus the Cycling 360 Quick Tip and so much more

NOTE: The clinic on Base Training and subsequent training plan mentioned in this podcast have been delayed. We hope to have them up later today. Thank you for your patience. Additional Links: Subscribe to iTunes | Subscribe to MP3 Feed

Bicycle Touring

Darryl — Fri, 13 Jan 2012 06:00:11 +0000

Inspiring Show about Touring

The Cycling 360 boys were stoked to have Nancy Sathre-Vogel along for this podcast on Bicycle Touring. Nancy is from Family on Bikes, and along with her Husband and twin boys, they took off cycling from Prudhoe Bay, Alaska in 2008 enroute to Ushuaia, Argentina. It was a journey of 17,300 miles and it took them through 15 countries. They arrived at the southernmost point of South America on March 21, 2011. Nancy and her family are "just your normal, everyday, American family" who happen to believe in following their dreams and "chasing rainbows"....and enjoy the adventure and fulfilment of bicycle touring. Listen in to this podcast on bicycle touring as Nancy joins us to share her incredible stories, words of advice, and views on humanity. It is definitely one of our personal favorites to date, and we invite you to find out more about Nancy and the fantastic world of cycling touring. If you've ever thought about going out on your own short or long bicycle tour, or are just interested in hearing about cycling adventures...this one is a must. Enjoy. Additional Links:

The library of books written by Nancy of Family on Bikes, including their latest, Twenty Miles per Cookie - a book about their 12 month, 9,300 mile journey through 19 US states and 5 Mexican states.

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Finding a Great Bike Shop and Mechanic

Darryl — Fri, 06 Jan 2012 06:00:19 +0000

How to find a great bike shop

We've talked in the past about doing your own bike maintenance, but even with doing a lot of things yourself, you'll likely need a professional mechanic to take of certain things as well. Or if you're like a lot of cyclists, you rely on a bike shop and their mechanic for everything from a tune up all the way up. So how do you find a good mechanic, and what sorts of things actually make up the characteristics of a what you should be looking for? The Cycling 360 guys are here to provide you with an informative podcast on the topic of bike shops and bicycle mechanics. In this podcast, you'll find out:

Why a good bike shop and mechanic are important
Different ways of sourcing out a great bike shop
What to do if you're new to a city and looking for a bike shop/mechanic to fit your needs
What you should be looking for when you walk into a bike shop and look at their maintenance section
What the different varieties of bike shops/mechanics out there are
The option of bicycle studios and what they provide
And what just might be the best Cycling 360 Quick Tip ever
Learn to maintain your own bike ( the class that was mentioned)

Additional Links:

Loving the Bike's post on Bicycle Mechanics

Basic Bicycle Maintenance Class

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Tracking your Miles, and More

Darryl — Fri, 16 Dec 2011 06:00:04 +0000

Do you track your cycling performance and metrics? What methods do you use? In this podcast, the Cycling 360 crew goes over the purpose of tracking your cycling, what things should be tracked, and some of the best methods of capturing your reports.

There is no shortage of options when it comes to logging your miles and other information, and in this podcast we go over:

Why you should be tracking
What you should be tracking and paying attention to
What do I do with this data once I have collected it?
How can tracking my performance make me a better cyclist?
What the tracking methods have to offer
Plus the Cycling 360 quick tip from Coach Rob, and more.

Additional Links: Celebrating your Achievements Subscribe to iTunes | Subscribe to MP3 Feed

Bike Maintenance

Darryl — Fri, 09 Dec 2011 15:45:53 +0000

Caring for and maintaining your bike

No matter what kind of bike you ride, it's going to need regular maintenance to continue performing for you. Many cyclists rely on bike mechanics for almost all their adjustments and tune ups, while others are self-sustaning and do everything themselves. This podcast includes information and tips on basic maintenance as well as offers suggestions on what you should definitely leave for the professions to fix and adjust. Listen in and find out:

What will happen to your bike if not properly maintained.
The easiest things you can do to help maintain your bike.
Maintenance of tires, tubes, break pads, cables, handlebar tape, and more.
What tools should you bring with you on a ride.
What tools you should have at home for maintenance.

All this and more...including the Cycling360 Quick Tip. Additional Links: Online Bicycle Maintenance Course by Victor from Bicyclelab Subscribe to iTunes | Subscribe to MP3 Feed

The benefits and review of aero wheels

Darryl — Fri, 02 Dec 2011 06:00:42 +0000

All about Aero Wheels

Have you been wanting to know more about Aero Wheels and how they may or may not improve your cycling? Maybe you're looking at upgrading to a new set and have questions as to which size and type are best. There's a lot more to Aero Wheels than some people may think and in this podcast we go over all aspects for you. Victor, Rob, and Darryl go over the following points and more in this Cycling 360 podcast on Aero Wheels:

What are Aero Wheels?
What are the benefits of Aero Wheels?
How will they help my cycling?
Which Rim Section Depth is best for me and my style of riding?
How much do Aero Wheels cost?
What is the best choice for my budget?
How strong are Aero Wheels and how do I care for them?
How do I know if I'm ready for Aero Wheels?

Additional Links: Article about riding with aero wheels Article about Enve Composites Aero Wheels Review of the Fulcrum 3 Semi-Aero Wheels Subscribe to iTunes | Subscribe to MP3 Feed

Crashing

Darryl — Fri, 25 Nov 2011 06:00:38 +0000

It's a topic that we don't generally like to discuss, but crashing is a part of cycling and knowing how best to avoid and deal with them is important to everyone. In this podcast, the Cycling 360 guys talk about all aspects of the crash and provide some incredibly valuable information which includes:

How to crash properly
How to reduce the chance of a crash happening to you
What to do after a crash
Things to watch out for on group rides
Tips, techniques, and ideas on how to keep yourself upright on the bike
And a whole lot more, including a great Cycling 360 quick tip from Coach Rob.

Subscribe to iTunes | Subscribe to MP3 Feed Additional Links: Staying focused on the Bike The Cycling 360 Fear Podcast Tip: No one likes a squirrel Have you crashed yet? I did. Photo c/o Cycling Tips

Strength Training for Cyclists

Darryl — Fri, 18 Nov 2011 06:00:56 +0000

In this podcast, the Cycling 360 guys jump off the bikes and talk about strength training and what all cyclists should know about this valuable topic. Lifting weights is one thing, but doing the right exercises and making use of the proper knowledge can save you a lot of time, energy, and prevent injury. Be sure to tune into this podcast to learn more about weight training, strength conditioning, and what is recommended most for avid cyclists. Darryl, Victor, and Rob go over such important topics as:

What does strength training mean to the cyclist?
Resistance and Functional Strength Training
How does the amount of strength training and recommended exercises change throughout the year from mid-season to off-season?
Do I have to lift weights? What other options do I have?
How Plyometrics can help.
How often do cyclists need to strength train?
And so much more, including the Cycling 360 Quick Tip on proper form.

Subscribe to iTunes | Subscribe to MP3 Feed Additional Links:

The Cycling Pedalstroke Chart

Audio Interview with Peter Park and Eric Goodman about Foundation

Strength training myths for the cyclist

Article on hamstring injuries

Recovery

Darryl — Fri, 11 Nov 2011 06:00:43 +0000

This could just be our best Cycling360 Podcast ever. Recovery is an important aspect of cycling no matter what level or type of rider that you happen to be. The Cycling360 guys were joined by Sage Rountree who brings her incredible wisdom and knowledge on the topic of Recovery. Sage is the author of many books geared towards athletes, including "The Athlete's Guide to Recovery". You'll definitely want to listen in to all the great information found in this podcast which includes all you need to know about recovery all packed into this interesting and entertaining show:

What is recovery and how does it apply to cyclists?
What is the most important aspect of recovery?
Does recovery only necessary after a ride?
What are the warning signs that recovery is needed?
Gadgets, Supplements, and Other Tools to aid in recovery.
Sage's favorite recovery routine.
The importance of Massage, Yoga, Stretching, and other Recovery techniques.
Do Compression socks help with recovery?

More information about Sage Rountree as well as the products and services she has available can be found at www.sagerountree.com. Additional Links:

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Off Season Training for Cyclists

Darryl — Fri, 04 Nov 2011 06:00:35 +0000

The Off-Season is that time of year when a cyclist takes time away from the bike and begins the process of rebuilding for the next season. It can be as short as 3 months and as long as 6 months depending on training experience, race schedules, weather, fitness, and health. The Off-Season most often takes place during the winter months when it becomes difficult to ride outside....but even those in milder climates need the Off-Season as well. All athletes need to take a break from the rigors of riding, training, and racing. Doing so will cause you to loose some fitness, but will allow you to build upon what you haven't lost....and make you even stronger. In this podcast, we discuss:

Why can’t cyclists just hammer straight through the off-season?
Recreational cyclists may not be following a structured training regimen so do they have an off-season?
What should be done during the Off-Season?
The Phases of the Off-Season.
Outcome vs Performance goals.
Resources to help get you through the Off-Season.

Photo c/o Stronglight

Additional Links:

How much rest is enough?

The secrets to becoming a relaxed cyclist

Tip: Rest carefully

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Trainers and Rollers

Darryl — Fri, 28 Oct 2011 06:00:00 +0000

It's that time of year where many cyclists around the world are pushed indoors for training. There's also a lot of cyclists who use trainers and rollers as part of their year round riding. In this podcast we go over everything you need to know about this equipment and how to get the most out of your indoor riding. In our trainers and rollers podcast, the cycling 360 guys talk about:

What types of trainers and rollers are available?
What type is best?
Should you buy a trainer or rollers?
What's the best option for budget minded, recreational, and racers?
Where to set up your trainer/rollers
What are the best brands and models available?

If you ride indoors or plan on riding indoors, this podcast is a must. Additional Resources:

Video on how to place your bike in a stationary trainer How to Fit a bike into a trainer Subscribe to iTunes | Subscribe to MP3 Feed

Cycling Lifestyle

Darryl — Fri, 21 Oct 2011 06:00:05 +0000

How to incorporate cycling into your life

If you're tuning into the Cycling360 podcast, odds are you like bicycles. Like a lot of us cyclists, the bike tends to become an extension of ourselves and our it becomes part of our everyday lifestyle. Besides.....doesn't everything in life revolve around the bike? In this podcast, Darryl, Victor, and Rob talk about the Cycling Lifestyle. It means something different to everyone, but it's an interesting conversation and some intriguing points are brought up. In the end, it doesn't matter what kind of bicycle you ride or what motivates you to make it a part of your lifestyle. If you consider yourself a cyclist, that's exactly what you are. In this Cycling Lifestyle podcast we discuss things like:

You know you're a cyclist when.....
The social aspect of cycling (online and off)
Cycling artwork and clothing
How being around cyclists can make you a better cyclist
Cycling advocacy organization and how they help all of us
Plus the Cycling 360 quick tip about Creating Your Own Culture

Additional Links:

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Women’s Racing

Darryl — Fri, 14 Oct 2011 06:00:15 +0000

The Cycling360 guys bring in a special guest for this podcast and stir up an incredible conversation on the topic of Women's Racing. Semi-pro rider and USA cycling certified coach, Heather Nielson, drops in for a fun-loving and informative podcast on a very important topic. This podcast is necessary listening for female cyclists of any level, competitive or not. Tune in and hear about:

What types of racing women can get involved in and what Heather considers her favorite
How to get started in racing and tips to help get you there
Heather's journey from mountain biker to competitive road racer
Finding a team, what to look for, and how to make sure you make the most of it
Heather's favorite piece of cycling technology
The importance of Empowering yourself

To learn more about Heather, please visit her website at www.heathernielson.com or contact her at: E-mail: nielson.heather@yahoo.com Twitter: @rideempowered Links: 5 Biggest Obstacles to Riding at the Pro Level Subscribe to iTunes | Subscribe to MP3 Feed

Time Trial

Darryl — Fri, 07 Oct 2011 06:00:46 +0000

Learn about Time Trials

The Time Trial is a unique aspect of cycling that is important in it's own right. Not all cyclists might find themselves preparing for a Time Trial (TT), but the advice from our resident experts will help you out in other aspects of your riding. Victor and Rob (yeah, they gave Darryl the day off) go head to head on this interesting topic and discuss all things Time Trial. In this podcast you'll find out:

What a Time Trial is
Why do I need to concern myself with the TT if I am not competitive
How can you benefit from the Time Trial?
How to ride a Time Trial
How to find a Time Trial
And a whole lot more, including the Cycling 360 Quicktip

Photo by: CorVos Pro

Additional Links:

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Pacing for Cycling and Triathlons

Darryl — Fri, 30 Sep 2011 06:00:52 +0000

The importance of Pacing

Whether your someone who competes in cycling, triathlons, duathlons, or just rides recreational....knowing how to pace yourself will make you a better cyclist.

In this Cycling 360 podcast we talk about what pacing is and how it applies to your cycling. In this episode you'll hear a lot of great information and tips on how to improve your pacing and the best ways to measure and keep on top of it. It's a very importance aspect that all cyclists should be aware of. In this podcast you'll hear about:

What is pacing and why should I care about it?
How to determine your pace
Triathlon specific information and tips to make you better
Perceived exertion
Technical and mathematical formulas to determine pace
Do I need a power meter?
What's keeping you from obtaining the right pace?
Metrics: telemetry, benchmarks, and realistic goals
And many more pacing goodies

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Your Cycling Support Team

Darryl — Fri, 23 Sep 2011 10:00:32 +0000

Build a better support team

You don't have to be a professional cyclist to enlist a support team to help you with your riding. In fact, you all already have a support team and might not have even known it. In this podcast, the Cycling 360 boys discuss all the various avenues that can make up your support team...as well as explaining what they do and how they can improve your riding. Tune in and find out:

Who to include in your support team
How Family can be an important aspect of your support team
How to improve the quality of your support team
Support people you might not have thought to include
Communication and it's importance
As well as the Cycling 360 quick tip, and so much more

Get the right support team, communicate with them, treat them well....and your cycling will improve exponentially.

Additional Links:

The Cyclist's Wife

Squeezing more training out of your day

Become a supported cyclist

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The Climbing Show

Darryl — Fri, 16 Sep 2011 10:00:24 +0000

How to improve your hill climbing skills

We've dedicated an entire show to everyone's favorite subject....Climbing. Yeah, we know we might not all love to climb but it is a part of cycling and something that all of us eventually have to face no mater what style or level of rider we are. The topic of climbing is a whole lot more involved than one might think and the Cycling 360 boys could have went on forever talking about various aspects of this subject. This just might be the best and most informative Cycling 360 podcast ever. Tune in and find out about:

The mental and physical aspects of the climb and how to overcome any personal difficulties
The proper way to do Hill Repeats
The secret guru mind tricks
Gearing, Cadence, and how it affects your climb
The Power to Weight Ratio and how to make it work for you
Should you be in or out of the saddle?
Tips and Techniques to help train for climbs

You really don't want to miss this one. Tune in and start improving your climbing today. Here is the video Victor mentions about being one with the hill Tip: Get the lead out – Drop weight and climb faster Tip: Use more of your saddle when climbing Tip: When the going gets tough use your head Tactics: Sliding back Tactics: Break up with your climb Tactics: Vertical head trips Subscribe to iTunes | Subscribe to MP3 Feed

The Bicycle Fit

Darryl — Sat, 10 Sep 2011 01:36:09 +0000

All about bicycle fitting

Not everyone knows about what exactly a bike fit is, but those who do sure know the beauty and importance of them. Our Cycling 360 crew is lucky to have one of the best professional bike fitters on the planet and in this podcast, Victor (the Guru), tells us all about it. With over 20 years experience as a bike fitter, Victor has seen it all and explains all of this and more in this Cycling 360 episode:

Who should get a bike fit?
When do you know it's time to get a bike fit?
Success stories that have come from receiving a great fit.
Overview of what is entailed in a bike fit and how long it takes.
Where to find a good bike fitter.
And so much more

Additional Links: Fit to Get Fitted - A post about preparing for a bike fit. I've Officially Been Pimped....Fit - What it's like to have a bike fit. Bicycle Lab - Lots of great info about bicycle fit Anatomy of a bicycle fit - download this pdf article about bicycle fitting Video of: Road and Triathlon Bicycle Fitting on Robitic Fitting Bike

How to avoid getting dropped from a group ride

Victor — Fri, 02 Sep 2011 13:32:54 +0000

In this podcast, we talk about tips, techniques, and secrets to help keep you from getting dropped while out on a group ride or pace line. If you feel that this podcast may be over your head and that you're not at that level yet....tune in anyway because we're pretty sure you'll learn something to help make you a better rider no matter where you're at. Getting dropped is what happens when the rest of the cycling group leaves you behind. Darryl, Victor, and Rob will help prevent this from happening while discussing the following topics and having a great time along the way. Tune in to find out about:

The anatomy of getting dropped
Marking a Rider
Personal and Mechanical issues
Shaking up your group riding
Rolling the Hills
Body Composition and Gearing
Thinking about what aspect of a ride you're getting dropped
And find out if Rob will post his hit rap song on Youtube

Getting dropped is such a popular subject among some cyclists that there's even a cycling blog dedicated to it. Check out You Got Dropped, but make listen to the show so you won't become one of them. Photo: Yep that's Coach Rob after he got dropped at his favorite criterium - Bike Lexington Criterium. Additional links: Tactics: Sliding Back Sitting in and keeping your eyes open Subscribe to iTunes | Subscribe to MP3 Feed

Washing and Maintaining Your Bike

Darryl — Fri, 26 Aug 2011 11:27:43 +0000

Learn How to wash and maintain your bike

How often do you clean and maintain your bike? Do you know the best method to clean and maintain your bike? It seems so simple, but a lot of cyclists don't maintain their bikes as well as they should....and when they do, the don't know the best way to do it. In this podcast the Cycling 360 boys provide a whole lot of fantastic knowledge and tips to make sure your bike stays in mint condition. A basic clean and check only takes a couple minutes, so be sure to find out what should be done after each ride and how often a major clean should be done. The Bike Guru also shares some unique strategies to make the most out of your washing and maintaining. Have a listen and find out:

What needs to be cleaned
When and how often you should clean your bike
Best absolute best methods for cleaning (do what the pros do)
The Quickie Clean and the Major Spa Treatment
A walk through the washing process
Chain cleaning techniques and tips
What to do after wash
What to lubricate on your bike
And so, so, so much more important information

Veloshine TL Commercial from blue eyes and a hat on Vimeo.

Showering with your helmet: Tour de Ferb

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Cycling Vacations

Darryl — Fri, 19 Aug 2011 21:18:15 +0000

Doesn't a cycling holiday in Europe or the Mediterranean sound incredibly nice? It sure does, and whether your thinking of taking a guided cycling vacation in one of these areas, or simply heading out on a cycling vacation of your own....this cycling 360 podcast gives you all the options and information you need to make it a great one. In this podcast Darryl, Rob, and Victor talk about doing your own cycling vacation, doing a bike tour while on holidays, supported rides, and taking a guided tour. This one is full of great information so listen in and find out:

How to do a cycling holiday on the cheap
What to look for in selecting your guided vacation company and tour
How to plan out your self guided cycling vacation
How to take a cycling vacation without having to plan it out
Darryl's 360 Quicktip on saving money on a bike tour
And a whole bunch more great cycling vacation information

Other links: Mountain Biking in Nevis - http://lovingthebike.com/sun/nevis-a-mtbers-honeymoon The Cycling Paradise of Placencia, Belize - http://lovingthebike.com/sun/i-could-use-more-placencias-in-the-world Darryl's post on being a MTB tour guide in St. Kitts - http://lovingthebike.com/sun/best-job-ever Coach Rob's tip on Pack n’ Prep for Cyclists - http://positiveperformancecoaching.com/lessons-learned/pack-n-prep-tips-for-cyclists/ This podcast was sponsored in part by Headwater Tours. Subscribe to iTunes | Subscribe to MP3 Feed

Why Isn’t My Riding Improving?

Darryl — Fri, 12 Aug 2011 14:25:38 +0000

Why isn't your training or riding making you stronger, faster, or more powerful on the bike? Okay, so you've been cycling now for a while and you're at a point where you don't feel like the improvement you'd like to see is actually happening. What gives? If this podcast, the Cycling 360 boys go over a bunch of information in their roundtable discussion including problems, metrics, real world examples, and what you can do to fix this. Download "Why Isn't My Riding Improving?" to find out:

Is it laziness or over-training?
Ways to regain and improve your fitness
How goals, bike fit, and nutrition come into the equation?
What factors are out of your control and what to do about them
The tools available to help get you on track
Is coaching the answer?
And much more to help you improve your riding and fitness

Article Links http://bicyclelab.com/what-if-you-finished-your-next-race-14-minutes-faster/ http://bicyclelab.com/5-reasons-why-your-cycling-doesnt-improve/ Subscribe to iTunes | Subscribe to MP3 Feed

What to do after you finish your ride

Victor — Fri, 05 Aug 2011 19:45:38 +0000

Ever wonder what you should be doing after your ride? In this show we cover:

What to do with your bike
Post-Ride Nutrition
Care for your body
What to do with your cycling gear
A wild conversation about your helmet and the shower

Additional links:

Showering with your helmet: Tour de Ferb

What to do with your Cycling Laundry

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Saddle Sores

Darryl — Fri, 29 Jul 2011 06:00:58 +0000

It's a topic that most of us would like to keep personal and quiet, right? Well, Saddle Sores are an issue that many cyclists deal with and the Cycling 360 boys are here to discuss all the details. It's an important subject that hasn't been thoroughly discussed....until now. Download this podcast and find out:

The definition of Saddle Sores
What is the cause of Saddle Sores?
The difference between abrasion and Saddle Sores
What can I do to prevent Saddle Sores?
The secret remedy to cure Saddle Sores
And everything else you wanted to know, but didn't know who to ask
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Link to related article: Why women have saddle problems on the bike

Preparing for a Century Ride

Darryl — Fri, 22 Jul 2011 16:03:14 +0000

Have you always wanted to complete a Century Ride on your bike? Maybe you've heard this "buzz" word and aren't even sure what it mean. How about those of you who have already done one or more Century's and would like to know how you can improve your performance on your next one. In this podcast, Darryl, Victor, and Rob discuss everything from the definition of a Century to successfully completing one.....and everything in-between. Have a listen and find out:

What a first timer should do to get ready
What your training program should look like
How far in advance do you start preparing for a Century
The Who, What, When, and Why of going faster in your next Century
What to take with you on an organized or a solo Century
And so much more

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The Cycling 360 Mailbag

Darryl — Sat, 16 Jul 2011 02:37:34 +0000

Subscribe to iTunes | Subscribe to MP3 Feed We've been on the air for a while now and we're very happy to see our followers grow each month. Along with more people listening to our podcasts, we've had an increase in the amount of questions and comments that we get coming in. This is fantastic and we're so pleased to hear from all of you. We've responded to each question that comes in, but in this podcast we've taken the questions and talked about them so that everyone can benefit from the answers and advice that is provided. In this podcast you'll hear our comments and answers to questions such as:

How can I ride without back pain?
How do i know when to shift on hills?
How can I keep a cadence greater than 90 RPM without bouncing all over the place?
How do I learn to deal with sore shoulders and hands?
Can I improve both my speed and climbing endurance in the same training season?
Should women train differently than men?
How to build confidence on the bike
And a bunch more questions with some beneficial answers

Additional Links: Using a foam roller: http://lovingthebike.com/video-blog/the-foam-roller Four good cycling stretches: http://lovingthebike.com/video-blog/4-good-cycling-stretches Yoga for cyclists: http://lovingthebike.com/guest-post/yoga-for-cyclists-loosen-up-your-tight-hips Carrie Cheadle Mental skills expert: http://www.carriecheadle.com/ Saddle Discomfort: http://bicyclelab.com/why-women-have-saddle-problems-on-the-bike/ Subscribe to iTunes | Subscribe to MP3 Feed

Proper Hydration While Cycling

Darryl — Fri, 08 Jul 2011 17:29:02 +0000

There is one thing that every cyclist cannot live without....WATER. The level of importance varies depending on your level of cycling, climate, and distance but proper hydration is something that all of us need to know about. In this podcast Darryl, Victor, and Rob go over the most important aspects of hydration and by the time you're done listening you'll never have another question about getting yourself properly hydrated. As a bonus, the Cycling 360 boys are joined by Kelli Jennings (RD) who provides her expertise and provides further knowledge on the topic of cycling hydration. This podcast includes:

Pre-ride, riding, and post-ride hydration information
Information on how to regain the water weight lost from sweating and cycling
What keys aspects determine how much hydration replacement you'll need?
Are hydration tabs necessary? Are they worth the money?
What are electrolytes and how do you replace them? Why you need to replace them.
And a whole bunch more important information that all cyclists need.

Additional Notes to go with Podcast: Kelli's home brew sports drink recipe What does Darryl think of Nuun? More details to determine how much water you need. Water on Long Rides Subscribe to iTunes | Subscribe to MP3 Feed

Travel and Cycling

Darryl — Fri, 01 Jul 2011 00:00:13 +0000

Have you ever thought of taking a cycling vacation? Maybe you just want to bring your bike along with you when you're off traveling for work or relaxation. Taking your bike along with you can help make your time away just that much more enjoyable...but there are some things you should know in order to do it right. In this podcast, the Cycling 360 boys bring up everything you should know about traveling by air, traveling by car, shipping your bike, and other issues related to Travel and Cycling. Listen in as Darryl, Rob, and Victor talk about:

The best way to package up your bike
The UPS option
Are you insured?
Are rooftop vehicle mounts as cool as they seem?
What tools will you need to bring?
Traveling with your bike vs Renting
And a whole lot more

This Travel and Cycling podcast will provide you with all the very important details involved with keeping your bike safe and sound while you enjoy your journey. Additional links: Bayous and Bug Guts Recon missions for competitive cyclists part 1, 2, 3 Subscribe to iTunes | Subscribe to MP3 Feed

Buying a Bicycle Computer

Darryl — Wed, 15 Jun 2011 13:50:48 +0000

Subscribe to iTunes | Subscribe to MP3 Feed You've seen people with them, read the articles, and have decided to get yourself a cycling computer. Maybe you've already got one and looking to upgrade to something that better suits your type of riding. But where do you start when there is a myriad of makes, models and features on cycling computers? This podcast digs deep into all things related to bike computers so that your decision process is made simple. Rob, Victor, and Darryl discuss the different types of cycling computers available, how to determine which one is right for you, and also go over some of the new technology that is on the way. In this podcast you'll find out about:

ANT+ and why it is something to look out for
Why GPS may not be all it's cracked up to be
The importance of the Cadence option
Recommended brand names and models
Using your computer to help ride a new location
What video will bring to the cycling computer
And a whole lot more information that will ensure you get exactly what you need

Other Helpful Links: What is ANT+ Wahoo Fitness ANT+ Sensors Garmin Cycling Computers Training Peaks GPS Software Subscribe to iTunes | Subscribe to MP3 Feed

Is fear keeping you from riding?

Darryl — Wed, 01 Jun 2011 09:36:56 +0000

Although we all have a love of cycling, there are certain aspects of times when we are faced with a lot of fear when it comes to the bike. In this podcast, our Cycling 360 team goes over some of the fears associated with cycling and helpful ways to overcome them. Download this show and listed to Darryl, Victor, and Rob as they discuss the Fear of the Open Road, Fear of Riding in Groups, and Fear of Riding after a Crash. Tune in and listen as they talk about:

Progressive steps to get out on the open road
Using rollers to help prepare you for group riding
How to "trick" yourself back onto the bike
Not giving in to the "what if's"
Real life examples of overcoming fear

Other helpful links: The secrets to becoming a relaxed cyclist A relaxed cyclist is a fast cyclist What not to do in a race! - Freak Out Subscribe to iTunes | Subscribe to MP3 Feed

Group Riding Etiquette

Darryl — Sun, 15 May 2011 16:21:12 +0000

The Cycling 360 guys are at it again. This time they discuss group rides and bring up the everything you need to know whether your just about to take part in a group ride, or have been on several already. They also respond to all the twitter questions people had and what they mention as their "pet peeve" on group riding. In this podcast Darryl, Victor, and Rob go over:

This podcast's 360 quick tip is given out by Coach Rob and he talks about other group riding aspects to consider. You won't want to miss it. If you haven't done so already, we encourage you to give us your review of Cycling 360 on itunes. The next time you're on itunes, please give it a rating...it helps us with our rankings in the searchability of the podcast. We really appreciate it. Subscribe to iTunes | Subscribe to MP3 Feed

Beginner Road Cyclists: Safety

Darryl — Mon, 02 May 2011 12:00:34 +0000

Podcast #4: Beginner Road Cyclists: Safety

With more and more people taking up road cycling for sport and recreation, we thought it would be helpful to discus this topic here at Cycling 360. Join Victor, Darryl, and Rob as they discuss many of the safety issues to be considered with road cycling. In this podcast you'll hear comments, tips, and suggestions including:

Barking Dogs
Why gloves, eyewear, and clothing are important factors to consider
Getting on the highway and owning your space
Beware the white line
Road conditions to watch out for and how to deal with them
How to overcome Traffic Intimidation
And more round table discussion as the Cycling 360 boys talk Beginner Road Cycling and Safety

Also watch for the Cycling 360 quick tip that Darryl shares about bugs.

Have a listen, or download podcast #4 and take it with you so you can benefit from all this great information on becoming a road cyclist.

Related Links:

The multiple tasks of a road cyclist

Never lose your focus

Winter riding tips

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How to shop for a new road bike

Victor — Fri, 15 Apr 2011 18:01:08 +0000

Buying a new bike (or even walking into your local bike shop) is often a very fun and positive experience if you're a cyclist....but if you're shopping for a new road bike, what should you be looking for? With so many choices and options out there, the process can be a little overwhelming. The Cycling 360 crew is here to help get you through it and ensure that you find the perfect bike at the right price. Tune in to our round table discussion as Victor, Rob, and Darryl discuss:

What's it like to get a Bike Fit
The "truth" about the bicycle industry
What aspects of the bike should you put your extra money into?
Which frame material is best?
Where should you buy your bike?
Upside and downside of Carbon Fiber
Crank types
and so much more

Be sure to tune in for the Cycling 360 quick tip which is brought to you by Victor in this podcast...tire pressure. Link to article on tire pressure http://bicyclelab.com/are-your-tires-over-inflated/ Subscribe to iTunes | Subscribe to MP3 Feed

Breaking Through Plateaus

Victor — Wed, 16 Mar 2011 20:16:09 +0000

Plateaus are a part of sport and no matter what level you find yourself at, we can often find ourselves stuck at a certain level when trying to improve. In this podcast, Darryl, Victor, and Rob discuss tips and ideas on how to break through plateaus. In this casual and often times lighthearted round table discussion they discuss the importance of rest, equipment, and goals and how they relate to plateaus. Tune in to this podcast to hear about : - How much rest is enough? - Recovery training schedules - Professional bike fits - Getting STOKED for your goals - "I Can" An of course listen for the Cycling 360 Quick Tip. Subscribe to iTunes | Subscribe to MP3 Feed