Coaching Q&A #2: Components, Power and Nutrition (Podcast #39)

dirt2 300x225 Coaching Q&A #2: Components, Power and Nutrition (Podcast #39)It’s that time again:

It goes without saying that as the summer wears on, the itch to get out and ride more really starts to bite.  As we go out to ride more and more we also get more and more urge to dig into our performances and try to figure out how we can perform even better.  To this end, the internet becomes flooded with questions, whether they be an innocuous  “which upgrade will make me better” or a flame war instigating “which diet will make me perform better.”

This week, I’m picking a few of your most asked questions and I’m going in depth into them, including some of the following topics:

  • Is a rear derailleur a cost effective upgrade? (@9:28)
  • What is the best hand position on the bars?  Tops, drops or hoods? (@17:23)
  • What is the best power meter for a new racer?  Beginner to training with power?  Someone on a budget? (@25:18)
  • How many carbs do I need while I ride (And a discussion on nutrition and high carb vs high fat diets.) (@50:17)

Some of the information I referenced in the nutrition discussion of this podcast can be found right here: Biohacking Energy Systems: The Citric Acid Cycle

As always, if you enjoy what you hear, head over to the Tailwind Coaching Podcast on iTunes and rate it 5 stars.  Don’t forget to post any questions to the Tailwind Coaching Facebook page, and don’t forget to support our sponsors and help to keep this podcast free.

With the summer here, it’s time to get serious about your summer fitness!  Check out my modular training plans in my online store and get started on the path towards killer criterium fitness today.  And don’t forget to save 10% with the coupon code in this week’s podcast.

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Building Your Own Bike – Rear Derailleur Installation (Podcast #35)

photo 14 300x300 Building Your Own Bike   Rear Derailleur Installation (Podcast #35)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachine SLC01 race bike for this season) from a bare frame into a functioning ride.

If you’re following this series in order, we’ve installed our bottom bracket and crankset and mounted our front derailleur so far.  In this post, my video blog will detail the installation of the rear derailleur onto the derailleur hanger.  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

http://vimeo.com/85094666

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Building Your Own Bike – Front Derailleur Installation (Podcast #34)

photo 14 300x300 Building Your Own Bike   Front Derailleur Installation (Podcast #34)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachine SLC01 race bike for this season) from a bare frame into a functioning ride.

Last time, we looked at how to install a bottom bracket and crankset.  In this post, my video blog will detail the installation of the front derailleur and front derailleur clamp onto the seat tube, as well as basic positioning of the derailleur.  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

http://vimeo.com/85093577

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Building Your Own Bike – Crankset Installation (Podcast #33)

photo 14 300x300 Building Your Own Bike   Crankset Installation (Podcast #33)Building your own bike can seem like a daunting task to anyone.  Beginners to the sport, long time riders, racers…almost everyone has some hangup about building a bike.  When you break it down into easily digestible bites, building a bike is nothing more than a series of simple part installations.  From a simple derailleur install to complex drivetrain tuning, this series of video blogs will detail the process of building a bike (in this case my BMC ProMachineSLC01 race bike for this season) from a bare frame into a functioning ride.

In this post, my video blog will detail the installation of the bottom bracket cups into the frame and crankset into the bottom bracket  After watching the video, check below to see a few of my tips and tricks, and remember to post any questions to the Tailwind Coaching Facebook Page.

Continue reading “Building Your Own Bike – Crankset Installation (Podcast #33)” »

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2014 Holiday Gift Guide

The holiday gift giving season is nearly upon us, and many of us are creating our own "wish lists" for loved ones to peruse.  Others may be on the hunt for the perfect gift for "that crazy bike guy" in their life.  In the spirit of the season, I'm listing some of my favorite gifts for beginners, some gifts for the hardcore racing crowd, and a few items that will suit anyone who appreciates the two wheel lifestyle.  Without further ado, let's look at some gifts for:

For The Beginner Cyclist

chamois buttr euro front 300x293 2014 Holiday Gift GuideChamois Butt'r

Beginners to the sport are often somewhat squeamish about the idea of wearing lycra shorts with a chamois in them in the first place.  Introducing them to the process of smearing chamois lube (in this case Chamois Butt'r) on their rear end may sound like a huge step, but once they get a couple of lubed up rides in, they'll wonder how they ever did without.  Not only does Chamois Butt'r help to prevent chafing during long days in the saddle (and thusly prevent saddle sores) the proprietary non-greasy blend is gentle on sensitive skin and easily washes off both skin and clothing.  And if the recipient does tend to suffer from saddle sores, try the Eurostyle which adds a cooling element to cut down on the soreness of long days and weeks in the saddle.  Forget the awkwardness of giving your cycling obsessed loved one some bit Butt'r, and dump a tube of lube in their stocking.  

$16/8 oz. tube or $20/8 oz. Eurostyle tube.  

http://chamoisbuttr.com/

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