Rachel Lee

Have you ever wondered how some people could maintain a chiseled midsection while others carry around a “beer-gut?” You may think that some folks are just born with good genetics, and others are simply cursed with a life deprived of being able to show off their “six-pack.”

You may also be wondering, can cycling give you ripped abs? After all, you spend a good deal of time riding your bike, and there should be some kind of reward in the form of a beautiful physique.

The answer is yes! You can develop an incredible “washboard” while enjoying the sport of cycling. However, in order to utilize a plan to achieve that goal, a basic understanding of how the body functions is essential.

Many different muscles work together to help propel your bike forward. Collectively, they make a huge impact on the force output generated by your body while pedaling.

The hip adductors (inner thigh muscles)

These long, muscular bands run down along the inside of your leg and allow you to keep from flaring your knees outward while riding. The adductors start from the hip and connect to the tibia (lower leg bone).

Their main job is to pull the leg into the centerline of the body and assist other muscles with leg flexion.

The hip abductors (outer thigh muscles)

These muscles often get confused with the adductors, since the name is similar, but they work to help increase power during the pedals’ downstroke. Unlike the adductors, they run along the outside of the leg.

Their primary mission is to draw the leg to the outside of the body, similar to a karate kick. This action allows you to keep your foot straight on the pedals.

The hip extensors (glutes and tensor muscles)

From about the 12 o’clock to the 3 o’clock pedal positions, these powerful muscles work together to provide the most force for the entire pedal stroke. They have the ability to fire quickly and give you a strong burst of energy during the start of a race.

The knee extensors (quadriceps)

Once the pedal reaches the 3 o’clock position, it is time for the quads to take over. Power through the pedal stroke is enhanced as the knee becomes fully extended.

The knee flexors (hamstrings)

During the recovery phase of the stroke, the hamstrings engage to help pull the pedal back to the 12 o’clock position. The rider needs to clip into the pedals to accomplish this. Otherwise, the pedals will be pushed downward instead of pulling upward, thereby defeating the pedal stroke.

The hamstrings are the most overlooked, yet some of the most important muscles for the cyclist. They not only add speed and power through … Read More

Just like a car, the road bike is a vehicle with an engine. The road bike’s engine is the drivetrain, which consists of the chain, chainrings, cranks or crankarms, cassette, and the front and rear derailleurs. The drivetrain is what gets the road bike moving. If you give it regular care and maintenance, your drivetrain will provide you with many miles on the road.

How long does a road bike drivetrain last? That depends on where and how you ride, and how well you clean and maintain it. A high-quality drivetrain can last a long time, even up to 20 years for some cyclists. However, if it’s starting to make noise, it is hard to pedal, or you have difficulty shifting gears, the drivetrain is likely nearing the end of its life.

A road bike drivetrain is something you should never ignore or assume always to be reliable. You can’t help normal wear and tear, but you can slow it down. Several factors can affect the life of your drivetrain, and there are many things you can do–on and off the bike–to prolong the life of your drivetrain and save money on repairs and part replacements.

What affects the life of a drivetrain?

Lube your chain. Ignoring the chain can mean decreasing the life of the entire drivetrain. If your chain squeaks, it’s starting to build up rust, which puts undue wear on the other drivetrain components. Clean and lubricate the chain at least once a week. You probably need to do it more often if you pack on the miles or ride in wet conditions.

Don’t overdo the chain lube. There can be too much of a good thing. The last thing you want is to squeak as you go down the road. However, don’t let this fear compel you to lube the chain too much. Overdoing the chain lube, especially on the outside of the chain, will attract more dirt and grime, which will wear down your drivetrain more quickly.

One chain won’t last you forever. Chains wear down because of the dirt and grime that fly up. They also stretch with each passing mile. Replacing your chain is easy to forget, so make it a habit to inspect your chain regularly for signs of wear and stretching. Your bike will thank you for it, and a $20 chain is a lot easier to replace than a $200 cassette.

Do you take your road bike off paved roads? Maybe you crave more adventure. There’s nothing wrong with taking your road bike on less-traveled gravel or dirt paths. Just keep in mind that doing so could put additional wear and stress on the drivetrain. The road grit your tires … Read More

Comparing mountain bike cleats and road bike cleats may present confusion. Knowing which to select for your bike can be troubling, too. Today’s expert blog post will help you.

As your cycling experience evolves, you become aware of the value of clipless pedals. You notice that there are two popular types of pedal systems, which are mountain and road.

But which is right for you? Should you choose mountain cleats or road cleats? What are the differences?

Discover those answers by reading further.

Cycling Cleats Are Not All the Same

You might have someone in your life who thinks differentiating between gear types is silly. They probably think all bikes are alike. Meanwhile, you know better.

You clearly understand that your gear choice directly affects the quality of your rides. Subsequently, you know that cycling cleats are not all alike. If they were, mountain bikers and road cyclists would use the same cleats, and this article would stop right here.

Bicycle cleats vary, and one essential way is by purpose. For example, a mountain bike’s cleat should be versatile and rugged, and a road bike’s cleat should be light and rigid. Each type of cleat is constructed with those aspects in mind.

As a result, we generally advise mountain bikers to use mountain cleats and road cyclists to use road cleats. Still, this subject contains nuances, which we will detail along with other important information.

Helpful Bicycling Cleat Tips

Some of these tips will help you shop for the right bike cleats. Others will assist with using them. All are beneficial.

1. Different Cleat Types Are Simply Different Takes on the Same Technology

Today’s road bike cleats are still based on the game-changing clipless pedal system Look introduced in 1984. They employ a purpose-built shoe and a three-bolt cleat that can only attach to one side of their compatible pedal.

Road bike pedals maximize the transference of the rider’s energy. If you’ve already tried out a clipless system, you likely noticed that it enables you to push and pull your cycle’s pedals. That effect is obviously unattainable using a conventional, platform pedal.

As the mountain bike subculture grew in the 1980s, riders began adapting road bike advancements to their mountain rigs. Clipless pedal systems were a natural item of interest.

Importantly, a road bike’s shoes are too rigid and awkward for single-trail rides. Additionally, road bike pedal systems are not forgiving enough for long, intense mountain bike rides. … Read More

A real road bike is built for speed. For this reason, manufacturers take great care in decreasing weight for the serious cyclist. From lightweight carbon fiber frames down to tire design and featherweight wheels, road bikes have a certain “finesse” that other bikes do not possess.

So this begs the question, is it safe to ride your road bike, the one you scrimped and saved months or even years for, off-road? It may be best to answer this question with another one:

Would you drive a $15 million race car off-road? The answer is, absolutely not! Neither would you want to ride your high-performance road bike down a mountain trail, sending jarring shock waves through every component.

There are, however, solutions for those who, on occasion, need to ride on something other than smooth pavement. We’ll get to those later.

For now, let’s explore the reasons why you should never take your beautiful racing machine off-road.

1. The tires are built for speed on paved surfaces

Tire manufacturers design their road bike tires not only with decreased weight in mind but also with a reduction in road friction. Designers refer to the portion of a bikes tire contacting the road surface as the contact patch.

The higher the contact patch, the greater the resistance caused by the tire hitting the pavement, and a higher resistance means more work for the cyclist. The best way to combat this effect is to choose a narrower tire.

The obvious problem for using narrow tires on a dirt road is the lack of stability. Wider tires with a higher contact patch are much better suited for this task, which completely defeats the purpose of having a fast bike!

2. The lightweight rims may not hold up

Even though the latest alloy technology increases the likelihood your bike wheels will hold up to almost anything, would you want to risk having to spend over $1, 000 to replace the rims on your bike? It is not the durability of the material that is in question. It all comes down to how much you want to risk having to replace expensive parts.

Another problem with riding outside the confines of pavement is dealing with bent rims. Even if you have a chance to avoid replacement and true up your wheels, the time investment, aggravation, and costs still could be significant in the long run.

A slightly heavier, wider rim is much more suitable for taking on the challenges of rough terrain. But again, speed is severely reduced, and that defeats the purpose of owning a road bike.

3. The frame may not be suitable for off-roading

Carbon frames have indeed become stronger over the years. … Read More

The moment you set your feet on the pedals and grab the handlebars, you may feel the adrenal rush to push your limits and ride like the wind. However, let’s not forget that when you are a beginner, it’s essential to go on a comfortable pace and then gradually increase your speed.

So, what is the average cycling speed for beginners? Here’s the answer for you. Most beginner cyclists ride at an average speed of 10-14 mph on the road. However, those who have been athletes or runners before, have a higher level of endurance. They may be capable of sustaining a speed of 15-18 mph or more.

The professional road racers typically maintain a higher speed limit of 25-28 mph on an average (flat pavement). For a beginner cyclist, we feel that an average of 13.5 mph is good enough when riding for longer distances.

Regardless of what your average speed is at the beginning, this is bound to improve and change as you continue riding and strengthen your fitness. Losing a few pounds due to continuous cycling can also make you lighter and help you pedal more efficiently.

Having said that, let’s not forget that the average speed for both beginners and professional cyclists may vary depending on various factors such as fitness level, age, weight, cardio-vascular capacity, the quality of the bike, the type of road, and so on.

When riding on a city pavement, the average speed may also be impacted by the traffic lights and stop signals (depending on the route taken). On hilly terrain, this may vary depending on the type of terrain, distance, weather condition, and so on. Let’s take a closer look at the various factors and their impact on the average speed in detail.

Factors That Affect Average Speed For Beginners

# Route And Climate

The kind of road a cyclist rides on is perhaps one of the biggest factors that determine the speed. For example, if you are riding on a smooth city route with less traffic and hurdles then chances are that you will be able to ride much faster than a route with lots of signals.

Similarly, if you are mountain biking on a less bumpy terrain then you will be able to go much faster than when you ride on a rough and hilly area. Besides that, some areas may be exposed to high winds that offer resistance and reduce your average speed.

Sometimes even gentle winds may hold you back and make it difficult to pedal efficiently. Talking about the weather, the climate condition, whether hot or cold may also have an adverse effect on your average speed.  

#.Type Of Bike

The average cycling speed … Read More

Nothing beats a road bike when it comes to speed, agility, and handling tight curves. On the other hand, you might find more adventure on gravel roads. Some paths can give you that feeling of freedom that comes with being off the beaten path.

Can a road bike go on gravel? In general, yes. There’s no need to feel limited on where you can take your road bike. Whether you’re new to road cycling or an experienced racer, gravel riding is something you shouldn’t necessarily avoid.

You might have doubts about whether your road bike can handle gravel roads. Don’t trade in your road bike just yet. Gravel roads are often less-traveled, which can make for a safer ride in many cases.

Which gravel roads are safe for road bikes? These are usually roads with small- to medium-sized pebbles that are well packed and minimally loose. The main concern for road bikes is their tires, which don’t do quite as well on loose gravel.

Tips for Taking a Road Bike on Gravel

Plan your route. Know where you’re going and have an idea of the nature of the roads you’ll be riding. Will there be extremely loose gravel in some spots? Consider driving the route before you tackle it on a bike. On your ride, be sure to bring a map or a phone with GPS capability.

Look for “rails-to-trails.”

Many bike-safe gravel roads include “rails to trails” paths where gravel trails replace old railroad lines. Most of these paths are very bike-friendly and well maintained.

Look for smooth tracks

As you ride the gravel road, look for surfaces worn down by vehicular traffic. Some of these tracks will seem as smooth as asphalt. Follow these lines as much as possible.

Keep your eyes on the road

Use extra care because your road bike won’t handle gravel as well as a mountain or cyclocross bike. In addition to loose gravel, watch for potholes and larger rocks. Don’t forget to scan the road up ahead for smooth tracks, traffic, or potential hazards.

Heck your speed

If you’re inexperienced with gravel roads, slow down. Take time to decide how fast you can go on gravel. Once you’re comfortable with your pace, keep a constant speed. If the pebbles get as wide as your tires, it’s time to slow down.

Watch out for curves

Even on well-traveled roads with lots of smooth tracks, gravel will be looser and piled up around turns. When approaching a curve, slow down, follow a smooth surface, is possible, and don’t lean into the curve as you would on a paved road.

Slow down for intersections

You should always stop for a stop sign or red light. Also, … Read More

You’re new enough to cycling that you wonder how far your bike’s tires can take you. Fortunately, today’s article thoroughly addresses that important issue.

Commonly, budding bicycle riders ask, “How long do road bike tires last?” The answer is, in fact, complex. In general, you can expect your tires to cover between 1,000 and 3,000 miles. To reach the top of that range, you must invest in premium tires.

As you dive deeper into this subject, remember that several variables play roles in a bike tire’s lifespan. Continue reading for a fuller explanation.

Your Mileage Will Vary

When properly inflated, the typical, well-made road cycling tire will support about six months of rides. On average, that’s 2,500 miles. So, in general, your tires will last you a couple thousand miles.

Keep in mind that your mileage will vary. Factors like the type of tire, its quality and how hard you ride play a part in a road tire’s lifespan.

Now, let’s explore some tips to help you wisely choose your next set of road bike tires.

Tips for Finding the Right Road Bike Tires for You

1. Quality Matters

Please consider the well-known adage that says, “You get what you pay for.” With that in mind, we urge you not to shop for road tires based principally on price.

If you put price first, the quality of the tires you purchase will likely be insufficient.

Your ride quality relies on your tires’ quality, so make price a secondary consideration, and smile if you happen to catch a sale. Otherwise, the answer to the question of how long road bike tires last will be not long!

2. Your Riding Style Plays a Role

As you evaluate potential cycling tire life, remember that the way you ride is a factor.

Are you a hard rider? Do you push relentlessly, or do you cruise for half of your miles? When obstacles appear, do you always dodge them, or do you hop onto concrete medians and plow over road debris?

If you ride hard, expect your tires to give up the ghost a tad early.

3. Your Body Style Matters, Too

Think about a rider with a petite physique. Now, mentally compare that image to one of a rider who is extra large.

Which of those two riders will be rougher on tires? The answer is based on physics. A larger person will naturally apply more force to their pedals and, ultimately, their tires.

Therefore, if you are bigger than average, expect to wear out your tires sooner than a smaller rider might.

4. Think about Where You Ride

While we’re weighing rider size and related variables, remember that where you ride matters, too.… Read More