This time tried the reverse route of my usual Saturday ride. The wind was really crazy but thankfully headwinds were in the first half of ride. With derailleur adjusted they worked great and no more frustration.
Saturday, April 28, 2012
Reverse Route
This time tried the reverse route of my usual Saturday ride. The wind was really crazy but thankfully headwinds were in the first half of ride. With derailleur adjusted they worked great and no more frustration.
Friday, April 27, 2012
New Carbon Fiber Bike - Kestrel Talon 105
Now that I have found out I like road biking, I am ready to upgrade to a better bike. After a lot of research and considering money available, I ordered Kestrel Talon 105. Carbon fiber frame, fork and seat post. All Shimano 105 components. I am not going in a race so don't need Ultegra or Dura Ace components to shed about 1-2 pounds with $500 of extra money.
Local shop was asking for $3200 (plus taxes) for this bike but got it in $1600 (plus taxes) from bikesdirect.com
I am so eager and excited to ride these new set of wheels.
| Frame | Enhanced
Modulus Hybrid 700k Carbon Fiber - Structurally optimized one-piece
modular Monocoque main triangle, Reinforced bottom bracket and
chainstays for power transfer, 2xH2O bottle mounts, replaceable
derailleur hanger,Frame weight = 1.2kg* |
| Fork | Kestrel EMS PRO SL 700k CARBON STEERER 1.125" tapered to 1.25" |
| Crankset | SHIMANO 105 53/39T |
| Bottom Bracket | Shimano 105 |
| Pedals | None |
| Front Derailleur | Shimano 105, Braze-on |
| Rear Derailleur | Shimano 105 |
| Shifters | Shimano 105 |
| Cassette/Freewheel | SHIMANO 105 10sp 11-25T |
| Chain | SHIMANO 105 10spd |
| Front Hub | OVAL W524 |
| Rear Hub | OVAL W524 |
| Spokes | 20/24 Stainless steel |
| Rims | OVAL W524 |
| Tires | VITTORIA ZAFFIRO PRO Slick 700x23 |
| Brake Set | OVAL R500 |
| Brake Levers | Shimano 105 |
| Headset | FSA #44E 1 1/8" TOP 1 1/4" BOTTOM, Sealed Cartridge Bearing Threadless |
| Handlebar | OVAL R300S, SHALLOW DROP 31.8mm |
| Stem | OVAL R300 31.8mm Aluminum threadless |
| Tape/Grip | Kestrel Custom cork wrap |
| Saddle | OVAL SR500 |
| Seat Post | Kestrel EMS PRO Carbon |
| Seat Clamp | Ritchey Design Clamp System |
| Sizes | 48cm, 52cm, 55 cm, 57 cm, 60 cm Geometry Sizing Chart |
| Colors | Black+Red (as shown) |
SPECIAL FACTORY DIRECT PRICE $1,599 Save Almost $900 from $2499 MSRP!
This
bike comes 90% assembled.
We suggest you take it to your local bike shop for final assembly & safety checks. |
|
Adjusting Derailleur - Both
In the last ride I noticed that both front and rear derailleur were not working properly. Found these videos online. Worked on them for about half an hour and now work like a charm.
Wednesday, April 25, 2012
King of The Mountain
Fantastic ride today. The wind was mostly 32KM/H+ but still was able to break all records on two segments to become #1 (i.e. King of The Mountain). What a great feeling if I keep improving. It is like a fuel for the next time.
On one of them 1/21 place.
On the other one 1/5 place.
Next time will try to break these records as well. May be when wind is in my favor ;-)
Saturday, April 21, 2012
Three Personal Records
Today I made three personal records. Feeling good. I think if I keep improving or keep setting targets then I keep going going otherwise motivation level may go down.
On one of them moved to 17/118 place.
On the other one moved to 16/154 place.
On the third one moved to 91/191 place. (This is a 3% average grade ride) and I am not so good at uphills.
Wednesday, April 18, 2012
Ride with a new buddy
Did a 38.7 miles ride with a buddy. He was on mountain bike so we had to go on the side walk. Ride was slow but we shared some good time talking and riding. Spent close to two hours and convinced him to buy a road bike. Probably he will have it ready in couple of weeks.
Saturday, April 14, 2012
Great Ride Except 35+ KM/H Winds
Good ride except 35+ KM/H winds. But the good think was that head winds were in the first half of the ride.
I always use GU energy gels for nutrition while riding but this time I tried PowerBar Performance Energy. I must say these are better in terms of energy but they are so difficult to eat while riding even though I broke them in smaller pieces. But they all meshed together in the pocket making it one again. You have to stop to eat them. Also they are so hard to chew that your jaw will give up when you are on the last bite. I will experiment with some other choices and let us see how how it goes.
Also today saw a snake on the trail and I almost ran over it because it was impossible to stop quickly at 40 KM/H when the snake suddenly came out of thick grass to cross the trail. Relieved it did not jump to bite for his safety sake.
Friday, April 13, 2012
Good Regime for Better Performance
I was thinking of improving my performance and I found an article here which I think is the best. This was followed by Olympic Champion Jamie Staff.
Will be starting this routine from next week. May be at least two times a week.
http://www.guardian.co.uk/lifeandstyle/2009/jan/11/cycling-strength-training
Copied and pasted the article here along with illustrations which were missing in original article.
Olympic gold medalist Jamie Staff models a cycling- specific strength and conditioning regime devised by his coach Mark Simpson. The regime focuses on three areas: flexibility, core stability and leg strength
Flexibility is important for cyclists . It improves posture, increases the range of motion in the joints and is vital for avoiding injuries. This workout includes three stretches that focus on areas that tighten during cycling.
As conditioning coach Mark Simpson sees it, stretching is "body maintenance: if areas of the body are tight, rigid and inflexible, this can result in lost training time. There's a performance aspect as well: it's like the difference between a door that has oiled hinges and one that grinds to and fro. The more freely you move, the more power you can put out."
Breathe gently while stretching and try to relax, even though there will be muscle tension. Only stretch the muscle/muscles to the point of mild tension, not pain, otherwise you risk harmful over-stretching. Note: Warm muscles stretch more easily - 5 to 10 minutes of light aerobic activity is advisable before you stretch.
Do this with a medicine ball or other weight between 3–10kg. Sit on the ground with your feet on the floor. Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
Caution: Anyone with a back problem shouldn't do this exercise as it involves rotating the spine. If in doubt, ask your doctor.
Recommended routine: 10 reps per side. As you progress, try the same routine with your feet lifted off the floor.
This is a key stretch, because in cyclists the hamstrings have a tendency to tighten due to the pedaling action and the riding position a cyclist adopts. Rest one bent knee on a mat, with the other leg extended straight and locked in front of you - the idea is that you lean forward and so stretch the back of the leg, but most people can get a stretch in the basic position.
Recommended routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side.
Muscles worked: Adductors (the muscles at the hip joint which are tightened by cycling and can cause back problems).
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
Recommended routine: Hold for 20–40 seconds, then repeat on left side. Try three sets per side.
Muscles worked: This is a stretch for the gluteals, and the whole lower body (the lower back, gluteals and adductors).
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Recommended routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps.
"The core, or trunk area, is key for posture, because on a bike so much time is spent bent over and, over time, injuries related to posture can appear in cyclists," says Mark.
"Working on the core also makes riding more efficient, because you reduce instability on the bike and, more significantly, it can assist in the transfer of power through the kinetic chain that runs from the hands, holding the bars, to the pedals.
Core work can also help in getting into an aerodynamic position and holding it: you reduce the back's tendency to over-arch, which in turn can help make a cyclist more aerodynamic and more powerful."
Muscles worked: Good all-round trunk conditioning exercise.
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Recommended routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times.
Muscles worked: Abdominals, core and shoulders.
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then use the ball to bring the knees forward to the chest. This should be done in the same controlled manner as in the above exercise.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Recommended routine: Three sets of 10-20 reps. Rest for 30 seconds in between.
Muscles worked: Entire rear kinetic chain: back, hamstrings, gluteals and rear shoulders.
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising the arm and leg on opposite sides (eg right arm and left leg) while maintaining balance . Until you're confident with balance, you can keep the inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Recommended routine: Three sets of 20-30 reps. Rest for 30 seconds in between.
These strength exercises aim to improve the ability of the quads, hamstrings and gluteals to put more power through the pedals.
Muscles worked: Gluteals, hamstrings, quadriceps.
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Recommended routine: 10 reps on each leg, repeated three times.
Muscles worked: Gluteals, quadriceps, hamstrings.
For some people, merely doing this without the dumbbell will be sufficient, but it can be done with a weight of between 1-20kg depending on your strength (it's a good idea to get advice on this from a qualified gym instructor).
Start standing straight, step forwards and down into the lunge position as shown. Movement should be controlled. Keep a flat back and do not allow the front knee to go beyond the end of the toes. Don't allow the back knee to touch the ground and keep your hip, knee and ankle aligned, facing forwards.
Caution: Do not try if you have any kind of knee problem. If in doubt get clearance from your doctor. Again, wear appropriate footwear (not socks) to prevent slipping on the floor.
Recommended routine: Three sets of 10 reps on each leg.
Will be starting this routine from next week. May be at least two times a week.
http://www.guardian.co.uk/lifeandstyle/2009/jan/11/cycling-strength-training
Copied and pasted the article here along with illustrations which were missing in original article.
Olympic gold medalist Jamie Staff models a cycling- specific strength and conditioning regime devised by his coach Mark Simpson. The regime focuses on three areas: flexibility, core stability and leg strength
Flexibility
Flexibility is important for cyclists . It improves posture, increases the range of motion in the joints and is vital for avoiding injuries. This workout includes three stretches that focus on areas that tighten during cycling.
As conditioning coach Mark Simpson sees it, stretching is "body maintenance: if areas of the body are tight, rigid and inflexible, this can result in lost training time. There's a performance aspect as well: it's like the difference between a door that has oiled hinges and one that grinds to and fro. The more freely you move, the more power you can put out."
Breathe gently while stretching and try to relax, even though there will be muscle tension. Only stretch the muscle/muscles to the point of mild tension, not pain, otherwise you risk harmful over-stretching. Note: Warm muscles stretch more easily - 5 to 10 minutes of light aerobic activity is advisable before you stretch.
Flexibility: Russian twist
Muscles worked: This exercises the oblique muscles and abdominalsDo this with a medicine ball or other weight between 3–10kg. Sit on the ground with your feet on the floor. Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
Caution: Anyone with a back problem shouldn't do this exercise as it involves rotating the spine. If in doubt, ask your doctor.
Recommended routine: 10 reps per side. As you progress, try the same routine with your feet lifted off the floor.
Flexibility: Hamstring stretch
Muscles worked: Hamstrings (back of thigh)This is a key stretch, because in cyclists the hamstrings have a tendency to tighten due to the pedaling action and the riding position a cyclist adopts. Rest one bent knee on a mat, with the other leg extended straight and locked in front of you - the idea is that you lean forward and so stretch the back of the leg, but most people can get a stretch in the basic position.
Recommended routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side.
Flexibility: Hip flexor stretch
Muscles worked: Adductors (the muscles at the hip joint which are tightened by cycling and can cause back problems).
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
Recommended routine: Hold for 20–40 seconds, then repeat on left side. Try three sets per side.
Flexibility: Indian knot stretch
Muscles worked: This is a stretch for the gluteals, and the whole lower body (the lower back, gluteals and adductors).
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Recommended routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps.
Core stability
"The core, or trunk area, is key for posture, because on a bike so much time is spent bent over and, over time, injuries related to posture can appear in cyclists," says Mark.
"Working on the core also makes riding more efficient, because you reduce instability on the bike and, more significantly, it can assist in the transfer of power through the kinetic chain that runs from the hands, holding the bars, to the pedals.
Core work can also help in getting into an aerodynamic position and holding it: you reduce the back's tendency to over-arch, which in turn can help make a cyclist more aerodynamic and more powerful."
Core stability: Swiss ball plank
Muscles worked: Good all-round trunk conditioning exercise.
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Recommended routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times.
Core stability: Swiss ball bridge
Muscles worked: Abdominals, core and shoulders.
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then use the ball to bring the knees forward to the chest. This should be done in the same controlled manner as in the above exercise.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Recommended routine: Three sets of 10-20 reps. Rest for 30 seconds in between.
Core stability: Swiss ball superman
Muscles worked: Entire rear kinetic chain: back, hamstrings, gluteals and rear shoulders.
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising the arm and leg on opposite sides (eg right arm and left leg) while maintaining balance . Until you're confident with balance, you can keep the inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Recommended routine: Three sets of 20-30 reps. Rest for 30 seconds in between.
Leg strength
These strength exercises aim to improve the ability of the quads, hamstrings and gluteals to put more power through the pedals.
Leg strength: Single-leg box squat
Muscles worked: Gluteals, hamstrings, quadriceps.
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Recommended routine: 10 reps on each leg, repeated three times.
Leg strength: Dumbbell lunge
Muscles worked: Gluteals, quadriceps, hamstrings.
For some people, merely doing this without the dumbbell will be sufficient, but it can be done with a weight of between 1-20kg depending on your strength (it's a good idea to get advice on this from a qualified gym instructor).
Start standing straight, step forwards and down into the lunge position as shown. Movement should be controlled. Keep a flat back and do not allow the front knee to go beyond the end of the toes. Don't allow the back knee to touch the ground and keep your hip, knee and ankle aligned, facing forwards.
Caution: Do not try if you have any kind of knee problem. If in doubt get clearance from your doctor. Again, wear appropriate footwear (not socks) to prevent slipping on the floor.
Recommended routine: Three sets of 10 reps on each leg.
Wednesday, April 11, 2012
The Same Weekday Trail
Went again to the same nearby trail. Today once had to stop hard at speed of round 40+ KM/H due to a kid playing on the trail while his mom is watching me coming down from so far. Some idiots don't know how to be courteous and control their kids and dogs. But I don't want to be a dick to just run them over or hurt them. Yes it is annoying but it part of the the game. You can't get your way all the time :-)
Sunday, April 8, 2012
Found a Buddy
So over the weekend I found a buddy who is just starting and is looking motivated (Though not so much). So I went with him to get him started. Helped him in getting the bike and some essential gear. Threw the bikes in his minivan and off we went to white rock lake. This ride was slower but I wanted him to enjoy rather than just fulfill my ego. So we took it easy and finished one loop around the lake.
Saturday, April 7, 2012
Reached 80 KMs (50 Miles) Milestone
As I promised myself to go to the White Rock Lake Again. So I went today. I also promised myself today to achieve the 80 KMs milestone. It is kind of psychological barrier. After the usual 72 KM (to and from the lake) the body was saying let's go home but the mind said "you can do it". So I listened to my mind and started on anther trail after reaching close to home. (Now I am familiar with the bike routes with in 25 KM of my house). And finally I did complete the milestone. What a sense of satisfaction and what is confidence booster.
Wednesday, April 4, 2012
Nothing Too Sexy But Tried a Trail Nearby
I had been on this trail with my son a couple of times but never tried it with my road bike. So went on this today. Was good except it is very open and wind makes in harder than what it does on the road where building (and houses) on both sides shield you from wind.
Subscribe to:
Posts (Atom)