Empowering women in cycling

Archives › Cycling Tips

Coach or No Coach, a Guest Post

0 Pam Sayler

Pam Sayler wrote this guest post earlier this year. Somehow it was categorized incorrectly in my email and I found it during holiday break. I believe this is a great post to start thinking about plans for 2012. Coaches, and if you need one is a common questions as people start pushing themselves in the sport.

While pushing the Kirby this weekend my mind drifted to the subject of coaching. Why would the average rider hire a cycling coach? What advantage would a coach have to one whose cycling ambition is less than the current world champion?

I paused vacuuming long enough to check in on my son who was practicing piano.

Jacob is in his second year of lessons and progressing nicely. But like many 9 year olds he looses focus and spends about ½ of his time just playing. While I try to take a back seat and not micro manage him I do find it necessary to step in and make sure he is completing the work of understating music theory, structure and technique. By ensuring he spends time on developmental drills I am assured that my investment has a positive
return and Jacob has a broad awareness of music, stronger hand to eye coordination and simply plays better. Even if he does not have the desire to become a concert pianist Jacob’s father and I see music as a door to many future opportunities and will give him a well rounded view of life.

It took me vacuuming the remainder of the family room and down the hallway to connect those dots. Just as I stand behind Jacob seeing he stays on task a cycling coach will help me ride more efficiently – prevent injury and cycle longer. Not just that one day, but cycle longer in life.

In turning to a coach you are entrusting someone to look over your shoulder. Not to compete against, but to draw along side of you and guide you. Coaching is that special mix of relationship and expertise. One needs to trust their coach. A technical and certifiable background is necessary but equally important is the human factor; how well you interface. Before signing on with a coach, ask yourself the following:
Why do you want a coach? – specifically, what are you looking for?
What is your budget?
What is that person’s experience and education?
How much interaction do you want? Individual, group, online?
During the interview process look for someone who asks these questions and has good answers for your questions. Determine how long it will take to reach your goals and make sure your to contract for a brief period first – a longer contract can be drawn up after you are confident this coach is the right one for you.

And finally, remember that no matter how good a coach you hire, and how lofty your ambition nothing will happen if you don’t set aside time and stick to the plan. The investment in yourself will only pay off if you apply time and effort. Otherwise you are just throwing away money. And if you have money to throw away, please let me know. I’ve got a few years of piano left to fund.

Pam Sayler is the North American Sales Manager for Kinetic
She lives in Minneapolis with her Bike-Shop owning husband and their children. Last year Pam commuted 2,000 miles to work on her bike

Review: Burley D’Lite Child Trailer

4 Burley D'Lite Child Trailer

I’ll keep you from reading my rant of why I feel that child bike seats are unsafe and can lead to danger for the child and adult. That will be saved for another day.

Earlier in the summer Burley sent out a D’Lite Child Trailer for review purposes. Walking into the review I knew from my experience in the past with Burley, their trailers and the quality they take around design and development – I would be pleased with the results of their D’Lite trailer. As my children are grown to 10 and 11 years old, I borrowed and stole children of all sizes for the review and testing. At the bottom of this is a ton of photos to hopefully document all the details that the D’Lite has to offer.

Burley D'Lite Child Trailer

My Burley Trailer History

My first experience with Burley outside of selling them was back in 2005. The shop I was managing outside of Boston had a few rental Burley trailers to use on the local rail to trail. During the early spring before our rental period picked up I adopted a puppy. I used a kids trailer with a couple blankets and a short leash to transport my new puppy to the shop and back. She loved it, I loved it and it was perfect. Since then Burley has actually released the Tail Wagon which is a trailer designed for your dog!

My next experience with Burley was as a bike line. My small shop in Charlotte, NC stocked and sold their road line. Beautiful steel bikes, a dying breed. Since then Burley has restructured and really going after the trailer and pull behind niche.

My latest experience was with the Burley Travoy. An urban trailer I reviewed over at Commute By Bike. The review is also reposted on Bike Shop Girl with more photos.

Details of the Burley D’Lite Child Trailer

Burley D'Lite Child Trailer

Rear Window Unzipped

Details pulled right from Burley.com

  • Available in Green or Orange
  • Replacement covers available in Yellow, Blue or Red
  • Bowed-out sides for increased interior width/shoulder room
  • Elastomer suspension system
  • Exclusive height-adjustable handlebar that doubles as roll bar
  • All weather cover with waterproof zippers
  • Deluxe reclining padded seats
  • Five-point harness and padded shoulder harness
  • Removable, washable seat pad and shoulder harness
  • Tinted side windows
  • Adjustable sunshade
  • Parking brake

D’Lite Specifications

Number of children 2
Capacity 100.0 lb/ 45.4 kg
Weight 28.0 lb/ 12.7 kg
Interior height 25.2 in/ 64.0 cm
Interior width 26.4 in/ 67.1 cm
Interior seat width 20.0 in/ 50.8 cm
Cargo space 35.0 liters
Wheel size 20.0 in/ 50.8 cm

Burley D'Lite Child Trailer

Key Features

The things I found unique and completely Burley:

  • Tinted side windows
  • Rear window that zips down for airflow and the child can see around
  • Drink and snack holders on both sides the seats
  • Reflective piping and logos all around the shell
  • Easy to use
  • Push button wheels
  • Standard 20″ wheels, not the plastic kind
  • Did I mention easy to use?
  • Adaptable to all types of bikes

My Overall Feelings

The D’Lite delivered as I expected it to. The trailer isn’t the cheapest out there, but if you purchase an accessory kit this could become your do all stroller, running jogger and kid hauler. The ability to completely flatten, pull the wheels off and stow it in the back of your vehicle is irreplaceable for the family on the go. Why not have one killer trailer/stroller/hauler instead of 3 that do 3 different things?

In the end I do believe that trailers are safer, allow you to bring two kids, clothing, and they are tucked behind UV windows, rain fly’s mesh, and a roll bar. 5 point harness system will keep every kid in place. Extra room allows you to put snacks and toys in with them, without the ability of them throwing it overboard.

I hope to explore how parents can get their children interested in riding in the trailer, how to do it safely and tips/ideas of how to get out with your family. In the end it is completely how the parent handles taking the their child, how they encourage healthy living and being outside.

 

Disclaimer: This product was provided at no charge. I was not paid or bribed for the review and was completely as judgmental as I am with everything else in my life.

Properly Preparing for the Offseason

0 Offseason Fall

As we head into Thanksgiving most folks that have the cyclist mentality start thinking about the next season. Even those that are deep in the trenches of cyclocross racing are thinking about what they need to be doing for the next season. As the next 6 months of my life are going to be rather haphazard I want to lay out broad strokes of goals and targets for 2012.

My Offseason Arsenal

Goals for 2012 – As basic as it sounds. No matter if it is race dates, milage hopes, or milestones you want to meet. It is helpful to layout something.

  • My butt on a bike at least 3 times a week. I know this is my sweet spot for fitness. No matter if it is 30 minutes on the trainer, an hour spin, or a few hour mountain bike ride.
  • Eating responsibly on the road. This may include learning to bring more food with me, where to shop, and trying not to eat out too much while traveling.
  • Trim down more. I feel comfortable about my current weight, but want to lose more body fat and gain leaner muscles! (Hello Jillian Michaels abs.)
  • Three main events – #1 6 Hours of Warrior Creek, #2 – Burn 24 Hour, #3 2012 Cyclocross season
Bikes Ready at All Times – This is something I hope to finish up this weekend, but I want my cross bike and main geared mountain bike to be ready to ride at all times.
Winter Riding Clothes Organized – At least twice a month I run around my house looking for my other knee warmer. Another goal for this weekend is to make sure all my winter clothing is where it belongs, organized and ready to go. When it gets dirty, I wash it and put it quickly back where it belongs.
My Trusty Trainer – An item in for review this fall is the Kurt Kinetic Road Machine trainer. This bright green trainer should see some use this offseason, especially on those days I’m cramped for time and need to get 30 minutes on the bike.
Motivation – This part of the offseason is the hardest and can come in many different forms. Some examples of motivation :
  • My family. I am fortunately to be surrounded by an active significant other, and very active children. Watching them push themselves and try a bit harder, practice a bit longer or be super pumped around an extra point motivates me.
  • Music. The off season is when I perfect my playlist, learn new artist and help the music industry make more money.
  • People. Reading blogs, drugging myself on amazing photos and watching helmet cam footage for trails I dream to ride. Some great folks to follow : Jeff Kerkove, Salsa Cycles, Gnat Likes, Milltown Cycles, SheBicycles, Soozed, DJ Scene (Great podcast music),  Saddle Up Bike…the list keeps going. Maybe this deserves it’s own post!
Riding with Others – Whenever possible I plan to hit up group rides and drag my family kicking and screaming into the cold.

What are You Doing This Offseason?

The Ultimate Century Nutrition Plan

2 Fuel Factor

Our guest article today is from, Kimberly Mueller, MS, RD, CSSD, the founder and owner of Fuel Factor Nutrition, is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and competitive athlete who provides custom meal planning, nutrition coaching, and event-nutrition guidance to athletes worldwide.  More information on Fuel Factor services can be found at www.Fuel-Factor.com.  Kim can be reached at kim@Fuel-Factor.com

 

Kimberly Mueller

Whether you are professional cyclist pushing some serious wattage to win a race or a cycle-newbie excited to explore the countryside, implementation of a sound nutrition plan will be a huge determining factor in how your body will respond to the century challenge. Fueling peak cycling performance involves a trio of steps including: 1) tapered training and carbohydrate loading the 2 weeks leading up to the ride, 2) eating a meal the morning of the ride, and 3) consuming foods and fluids during the ride itself. Here’s a nutritional countdown to help your century preparation:

Two weeks and counting….

Many athletes actually dread the taper leading up to a big event, such as a century ride, but from a nutritional standpoint, when you complete your peak training volume about 2 weeks out from race day, muscle glycogen (carbohydrate) stores are about 30% lower than capacity, not an ideal place to be at for peak performance. Therefore, a two-week taper is appropriate before a century ride as means to allow your muscles to nutritionally reload.

In the first week of your taper, training volume should be reduced by 40% with the cutback being reflected on all your normal weekly rides. On race week, not only will training volume be reduced by another 40% but carbohydrate concentration in your diet should increase approximately 25% representing about 80% of your total caloric intake. However, while increases in carbohydrate are necessary, this is not an invite to blindly pile on the pasta till your pant button explodes. Calorie intake needs to match output so if you find yourself gaining more than 2% of your pre-load weight, you are consuming too much. Most athletes require ~15 calories per pound of body mass to support basic metabolic needs and tapered daily activities.

One day and counting…

While you may be eager to explore the pre-race scene, it is important that you maintain a ‘taper focus’, keeping your activity and time on foot to a minimal the day prior to a century. Make sure to stay hydrated, sipping on fluids until your urine maintains a pale yellow appearance. Continue your carbohydrate-focus but keep your diet low residue, meaning fiber content should be reduced a bit in favor of ‘easier-to-digest’ options (e.g., banana instead of an apple; white pasta over whole wheat pasta). In addition, fat and protein at your evening meal should be kept minimal as these nutrients take longer to clear the gut and can cause nausea on race morning, especially if the meal is eaten after 6pm. Make sure to stick with familiar foods, saving the more exotic local cuisine for post-ride.

Ride morning….

While a training taper and coordinated increase in carbohydrate intake is proven to prime your muscles for peak cycling performance, a carbohydrate-focused meal on ride morning will help restock your depleted liver glycogen stores, ultimately giving you that mental boost to perform at peak during the initial stages of the century ride. Our liver has the capacity to store approximately 100 grams (400 calories) of carbohydrate making this the target for consumption in the 2 hours leading up to race start. Much like your carbo-loading regimen, limit dietary fiber intake and instead use up to 25 grams of protein (e.g., egg, yogurt, soy milk) to help stabilize energy levels. Small amounts of fat (up to 20 grams), like that found in a couple tablespoons of peanut butter, can provide additional satiation value. Finally, aim at drinking ½-1 liter of fluid or enough that your urine runs pale yellow in the hours leading up to event start. For those vulnerable to cramping or premature muscle fatigue, consuming up to a gram of salt as part of your pre-ride fuel, whether found naturally in your food or added like that in a sports drink, has been shown to help mute the onset by a good 20% during endurance events such as a century ride.

Meals on Wheels

Meals on WheelsAll the nutritional work during your taper and carbo-loading regimen and pre-ride meal is not enough to carry you through a century ride making ‘meals on wheels’ essential for protection against the mental ‘bonk’ and muscle wrenching ‘wall’. Because both pedaling and digestion of food require oxygen nourishment, it is impossible to replace 100% of cycling output, which falls at 500-1000 calories/hour for most endurance cyclists, but, while a 30-40% replacement rate is optimal for most, the goal is to test that limit as means to mute the fatigue seen with depleted glycogen stores.

Note that with increases wattage, effort, and/or heart rate, there will be increases in calorie output yet the ability to absorb nutrients will decrease making the onset of muscle fatigue more probable. Therefore, cyclists who are racing a century should focus primarily on easier-to-absorb liquid carbohydrates (e.g, sport drink, gels with water), utilizing multiple carbohydrate sources (e.g., maltodextrin + 1-2 simple sugars) to help improve rate of uptake and accommodate their higher calorie outputs. All cyclists should avoid piling on the calories at sag stations as this will only divert blood/oxygen/water to the belly increasing the likelihood of cramping and/or nausea post-feeding. Ultimately, experimentation with different products during training is key to help create a plan that will work best for you on event day.

Want help creating an ultimate cycling nutrition plan? Kimberly Mueller, MS, RD, CSSD founder and owner of Fuel Factor Nutrition, is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and competitive athlete who provides custom meal planning, nutrition coaching, and event-nutrition guidance to athletes worldwide. More information on Fuel Factor services can be found at www.Fuel-Factor.com. Kim can be reached at kim@Fuel-Factor.com .

Tech Tuesday: How to Adjust a Threadless Headset

0 4451253374_707c59675a_o

Tech Tuesday

Make sure to visit the sponsors of this posts.. Problem Solvers!

One concern that so many women (and guys) have with owning a bike is the basics of fixing it, or how to do basic road side repairs. I do recommend that as an avid cyclist even with some mechanical skills that you should become best buds with your local mechanic (beer or ice cream works well.) I also want women to feel empowered and to have a better idea of what they are talking about. Tech Tuesday is the remedy for common tech questions!

Today’s Tech Tuesday is based around adjusting your threadless headset. Threadless headsets are what 99% of new bikes come with these days, thanks to Cane Creek, and works with the bearings are pulled together by a nut placed inside of your fork steerer, then the stem is tightened down to hold everything in place.

Steps to Adjust your Threadless Headset

Step 1: Make sure that it is your headset that is loose. Often a loose headset is misdiagnosed by a loose quick release, brake caliper or front hub. We check the headset by grabbing the front brake only, rocking the bike front to back, if you feel movement you then turn the handlebars to the side and again rock the bike front to back.

Step 2: Once you are sure that it is your headset that is loose, or perhaps you have installed a new stem, loosen your stem steerer bolts so the stem can be moved side to side. You do not need to take the bolts out. Now tighten the top (stem) cap, you do not need to wrench down on it, but it should be snug. Rock the bike front to back to make sure the movement is gone.

Step 3: Tighten your stem down, making sure it is lined up with your wheel properly.

Step 4: Loosen the top cap a hair so not to cause the bearings to bind

Step 5: Move your handlebars side to side to make sure the headset is not too tight. If you feel binding repeat steps 2-4 but don’t tighten the top (stem) cap as much.

Step 6: Check over all the bolts and go enjoy and properly steering bike.

Laurel Trail Review at Lake Norman State Park

2 Lake Norman State Park MTB

When I am riding locally in Charlotte NC I have roughly 4 trails I visit, either due to distance from my house, work or time restraints. One of my favorite trails,that is also one of the closer ones to my house, recently had a trail addition that opened earlier this fall.

Lake Norman State Park which is about 25 minutes north of center city Charlotte is a great trail for all levels. 20 or so miles can now be found wrapping around the lake. Well maintained with a decent amount of length it will give you a reason to make the drive. The words I would use to describe the whole circuit of trails is flowing, moderate, and scenic. The Tarheel Trailblazers have done a great job building and keeping up with the trails, the State Park Rangers keep an eye on the trail, encourage use but also make sure it isn’t abused when the weather is foul.

The recently finished addition, the Laurel loop added 8 miles to the other two loops that have been staples at Lake Norman. The loop is a bit more technical, adding fun switchbacks, little kicker climbs, man built log rollers and will give you a work out no matter your experience. Those in shape will hit the trail harder, those looking to step up their game the trail is completely rideable, you may need to walk a couple hills but there is not shame in it!

The trail reminds me of a tamed Warrior Creek in Wilkesboro. Not as much elevation change, not as many berms, but fun. 20 miles of mountain biking, with 10 more planned will make this a destination spot. I’m lucky to live relatively close to the trail (10 minute drive)!

 

NC Cyclocross Clinic Recap

1 NC Cyclocross

This past Sunday I dragged myself out of bed at o’dark 30 to prep myself and brain for my first cyclocross “clinic”. At around 7 o’clock teammate and all around awesome guy, George Berger, picked me up in his little Prius and we were off into the sunrise. The goal was to get to mountains of Boone North Carolina and the Pirate Race Products Cyclocross Clinics.

NC Cyclocross

Walking into a cyclocross clinic I wasn’t sure what to expect. I have participated in cyclocross practices, and various other road/mtb clinics before but never dedicated for cyclocross.

Here are the things I did know:

The clinic was segregated for women and men. There ended up being roughly 12 women that showed up which seemed to be a decent group for learning and trying new things with two instructors.

It would be a long day. The clinic was scheduled from 10 to 4, and I knew from cyclocross practices that I would be completely worn out doing these quick burst of anaerobic effort.

NC Cyclocross

There would be good food. Burrito’s from Black Cat in Boone, if you haven’t been there – go visit soon.

I had no goals. There were things I want to improve on in cyclocross this year, but a specific skill other than not hurting myself, I didn’t have one dead set in mind. Oh wait, that is a lie.I want to be able to do the “flying squirrel” remount by the end of the season. You know that one were you “hop” off the ground and gracefully slide over your saddle like a cowboy on a bareback horse? Yes that is what I want to be able to do.

Drills and practice makes perfect

For 6 hours I was taken back to high school. All the drills and random technique forming (brain numbing) things you would do, and hate, wanting to just PLAY the game you were practicing for. You didn’t want to practice sprints, side to side, crazy legs, etc.

Quickly these feelings went away and I was left really enjoying myself and fellow company. I hope to have video’s of all the things below later this week. Video editing is just not in the time early this week.

Crazy 8′s -  You basically take two objects, maybe 20-50 feet apart, with a partner you circle the objects/cones/trees/phone poles in a crazy 8 fashion. Learning how to take the corners properly at speed, while at the same time making sure your partner doesn’t catch or pass you (especially in the corners.)

Hill Climbs – This is the one I avoid, I did it twice and stopped. Find a hill and run up it with your bike. At the top either walk down or hop on your bike to ride back down. We started off slowly, simply picking up our bike and walking up the hill to learn where to place the bike on our shoulders and how to use our free arm to propel ourselves up. After a few times in slow, we then would ride into the hill, dismount and “scurry” up the hill.

Dismounts – A great thing for someone getting used to hopping off the CX bikes, especially with clipless pedals. With some momentum unclip your right foot and swing it over the saddle to be behind your left foot. Simply glide in that position. Once you feel comfortable doing this, repeat but this time swing your right leg back over to and clip back in. Next step is to complete the dismount. There were two schools of thought for this, sliding your right leg between your left leg and bike, or swinging your right leg behind your left and allowing the momentum to unclick you. I don’t feel comfortable the first way, and I’m much faster with the second.

Mounting – At a walking pace work on hip rotation and in motion of your walking stride take your right leg and slide it over the saddle so you “catch” yourself on your inner thigh right below your groin. Work on getting faster and “pushing off” your left leg so you get more speed into the sliding onto the saddle. (This is the one I need to work more on.)

Starts- Try out different gearing for your start, where should you be on your seat, do you do better with your hands on the shifters or in the drops, learn your limits so that you can push them but also land in the top positions in the start of the race. It is always better to allow people to pass you than to pick off people through out the race.

Other things gained at the NC CX clinic

NC Cyclocross

The drills were awesome. Having 12 women to talk about womens CX and learn their ways of doing things, was awesome. Having “hot laps” at the end, was awesome. More than anything I believe the best part was meeting 12 semi-local women that will be on the courses beside me. Having people to talk with, making new friends and hopefully helping grow the sport.

Kuat Rack Review

Testing out George’s new Kuat rack was also very informative, if only they came out for a hitch for my new car!

I feel more motivated and able for the season. All I need to work on is my motor and I have over a month to work on that one. Here’s to NC Cyclocross! You can find all the photos over yonder.

Pre-Race Preparation, Rituals and Stupidity

0 Race Day Rituals

What are your race day rituals? I find that rituals are so different between the niches of cycling. You can easily identify someones personality by how they prepare for a race. Is your gear in a box all organized? Are your bottles prepared the night before and put in the fridge with your gels already under the cap? Do you warm up on a trainer, or in your jeans on the road?

Mud and Cowbells put together a great Powerpoint deck of pre-race rituals for cyclocross. Click through but please share your setup and rituals in the comments below!

Pre-race Rituals for Cyclocross

Tech Tuesday: Check Your Suspension

0 5925443905_19c57c6ca7_z

While riding around in circles tonight at a local 3.5 mile mountain trail I realized something was off more than normal. My pedals were hitting things that I normal don’t and my turning felt slow. As I slowed to a stop I watched my fork spring back to life after I unweighted the front end. This meant only one thing, my air suspension fork didn’t have enough air in it or the air was equal between the top and the bottom chambers.

I finished out my lap and thankfully had thrown a shock pump in my car a few weeks prior, always forgetting to check my fork’s pressure before the ride!

Tech Tuesday

Make sure to visit the sponsors of this posts.. Problem Solvers!

One concern that so many women (and guys) have with owning a bike is the basics of fixing it, or how to do basic road side repairs. I do recommend that as an avid cyclist even with some mechanical skills that you should become best buds with your local mechanic (beer or ice cream works well.) I also want women to feel empowered and to have a better idea of what they are talking about. Tech Tuesday is the remedy for common tech questions!

With technology progressing it is easy to forget the bicycles we are riding today are very advanced and need some thought in maintaining them at the level they belong. It is often that people come in to the bike shop with 10% of the air they need in their suspension, wondering why their bike feels like they are riding a flat tire. Or even better is when they ride their bike for 2-3 years and never take the time to get it serviced, when the estimate of replacing that rear shock comes in they are sticker shocked. What they don’t know is that your suspension (especially air shocks) needs serviced based on hours of ride time. Your bushings between your shock and fork wear out, your fork needs new oil and so on. Technology brings more things to pay attention at and keep up with maintenance.

Our friends over at London Cyclist recently posted a great how to for checking sag in on a mountain bike fork.

Suspension on a mountain bike reduces rider fatigue and improves the bike wheels contact on rough terrain. When adjusting, your aim is to balance between a soft and a hard setup. Too soft will result in your bike wheels not travelling far enough in a dip and too hard will cause your bike to bounce off rough terrain.

The sag determines the amount that the mountain bike suspension compresses.

Andreas did a great job, so instead of rewriting what he has already covered please check him out. In the mean while I have a friend coming over where I will be putting together a video of the exact how to for a full suspension bike!

Tech Tuesday: Tools of the Trade

0 Tech Tuesday

Make sure to visit the sponsors of this posts.. Problem Solvers!

One concern that so many women (and guys) have with owning a bike is the basics of fixing it, or how to do basic road side repairs. I do recommend that as an avid cyclist even with some mechanical skills that you should become best buds with your local mechanic (beer or ice cream works well.) I also want women to feel empowered and to have a better idea of what they are talking about. Tech Tuesday is the remedy for common tech questions!

A few emails have come through since I started this series that interest of what tools I recommend to start their tool collection. While I have a large collection that is only missing a couple (very expensive and very unique) tools. Sometimes it is best to buy as you need, but if you find a good deal on a tool kit or a shop closing – jump on it!!! While most of the links below are affiliate links that I gain a very small commission, they are all products I use daily and recommend to all. If your local bike shop carries them, order it there!

Starter Kit

These are the tools and accessories I recommend to anyone that owns a bike.


Testing Out the Waters

You are learning how to work on your own bike, the multi-tool isn’t cutting it and you want tools with more leverage and use.
Feedback Sports Repair Stand
  • A Repair Stand - The first thing that will make you feel like you are working on a bike like placing your bike in a repair stand. Get up off the garage floor.
  • Full size allen wrenches – Don’t use the ball end to tighten as you’ll strip out the wrench or the bolt, but you won’t ever go back to using multi-tools for major servicing.
  • Gear Brush - Maintenance starts with keeping that drivetrain clean!
  • Lube - Make sure to lube your chain after cleaning it
  • Grease - Grease and lube are very different. This goes on bolts (that don’t screw in to titanium or around carbon)

The Kitchen Sink


Simply put go buy the Professional Kit from Park Tools.