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Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes. (Source: Wikipedia)
The art of exploring is why I fell in love with biking some 18 years ago. The ability to just go find new places and adventures on my bike without the demands of school, sports practice or home life. It was a great escape and something I think we all forget as we grow up.
This past Monday when Emily and I got back from our weekend in the mountains I hopped on my bike and went for a fartlek, or Fartlick as my iPhone calls it. The goal was to blend in different speeds, try new routes and see how my knee felt on the single speed. The result was great, I enjoyed myself and found new trails near my house. An elevated my heart rate also showed me that my knee isn’t ready for the single speed just yet.
Do you implement fartleks in your training or weekly rides? What do you find?
I find new places to take photos, time to beat up on the pedals and needed bike time without a Garmin or HRM. During big training blocks I often find my best power over time results as I’m just getting in a groove with out focusing on the Garmin.
Now, go fartlek. Take a friend if you can!
Photo Disclaimer: I lost my bar ends on the ride, they will be replaced ASAP!
This guest post is by Lindsay Piper of QBP.
Man, my boyfriend is the coolest. Me: doot doot doot, working away. BF: Guess what? I got tickets to Polica tonight. Me: Whaat? OMGAWESOMEYAY
Here’s the thing, this conversation took place in early December in Minneapolis. The concert was to take place at a concert venue called Mill City Nights, which is in downtown Minneapolis. Well on a weekend, parking is a pain, and there’s the whole problem of not wanting to drink & drive, but well YEAH I’m going to have a cider while I watch Polica.
So what’s a gal to do? Ride her dang bike, that’s what a girl’s to do.
That’s a bit easier in summer of course, but that night was expected to be in the range of 20-30 degrees, and the roads & paths were covered with a bit of snow/ice slop. So this brought up the obvious question – what on earth do I wear to stay warm & dry on my bike, but still look concert-worthy? I set to work a-wardrobing.
It is Crucial to Layer
Layer 1 – The concert layer
Key #1: Toasty legs- I accomplished this by layering Patagonia midweight Capeline pants under my Outlier Women’s Daily Riding Pants. The Outlier pants are super stretchy, so it’s easy to add the layer under them without becoming immobile. And they look like jeans, so style.
Key #2: Warm & dry tootsies- Nobody likes cold soggy feet while trying to take in awesome music. To fix myself up here, I layered some DeFeet Wooleator socks (Minneapolis Bike Love Edition) under my Stella McCartney for Adidas high tops. They’re made entirely of shiny synthetic leather and cover my ankles; both factors keep my feet dry & stylish at the same time, in a slightly Marty McFly kind of way. Where’s my hoverboard?!
Key #3: Warm but not sweaty core- I snagged a delightful tee shirt, complete with printed sassy phrase, and layered it under my numero uno, all-time favorite piece – my Surly long sleeve merino jersey. It’s comfortable, keeps me warm & sweat wicked, and looks feminine but not girly. Disclaimer: I manage Surly and a few other brands’ clothing offering- this is one of my babies, so I might be biased, but it really and truly is awesome & indispensable.
Layer 2 – The outer layer (as watched over by my late dog Baxter, who was not thrilled that I was about to leave him home alone)
Key #1: Dry & Windproof torso – My handy OR Mithrill softshell- another indispensable piece, does the job with panache.
Key #2: Warm, safe extremities – On the paws, my 9,000 year old Swix lobster mitts. They’re a little sad looking at this point, but they work. I’ve yet to find a bike-specific pair of gloves that I like as well. My 45NRTH Greazy merino cap. It’s warm, fits nicely under a helmet, and has plenty of ear coverage. Same disclaimer as above, and also in this case the Brand Manager is also the aforementioned boyfriend, so there you go. Anyhoo popped on top of that is my Lazer 02 helmet. The high-vis yellow is nice for night riding, and the one-size-fits-all adjustment means it’s easy to fit it over a hat. The finishing touch is a pair of photosensitive Optic Nerve glasses to keep the crap & wind out of my eyes.
Key #3: ID & money required- The tiniest of Timbuk2 messenger bags, the Catapult, is so handy. Plenty of room to stuff my gloves & hat once I arrive at the venue, without excess bulk. And it rides high & tight to the body, which is really nice for riding.
Striking a pose in my concert getup at home
About to roll out. Note the front & rear lights. Safety, people! I’m riding my All-City Macho Man with 45 NRTH Xerxes studded tires to cut through slop & ice. You can tell this is still early winter, because my neighbors & I had still been taking snow removal much more seriously & thoroughly. We’ve since given up on the prospect of seeing actual pavement.
Success! Opening act Marijuana Death Squads, and headliner Polica. Love her pants!
What do you think of when you envision riding with your entire family? The dream is that you will all be in a state of family bliss, riding along together at the same pace, wind at your back, kids smiling, and lots of family bonding.
The reality is that while that can happen, you need to plan and work at it. And don’t be discouraged when the first (or two or three) rides seem overly rough. As you all fall into a routine it will get easier and it will be fun.
Assuming you are already an avid rider I’ll spare you the most basic of bike riding tips. But here are four things to consider before you set out with the entire family.
Do the Prep Work
If you are an avid cyclist you are probably good about maintaining your bike. But don’t forget the kid’s bikes or trailer. Basics include proper tire pressure, functioning brakes, and a lubed chain.
You also need to prepare snacks, possibly toys or books for a trailer ride, baby wipes, drinks, and more snacks. Don’t underestimate the power of snacks on a bike ride. And a bike ride might just be the perfect time to allow a treat if the going gets tough. I swear by energy chews like Honey Stinger or Clif Bloks for both fuel and mental incentive when my son needs extra motivation.
And check their helmet for fit and safety. Don’t be one of those parents with a $200 perfectly fit and adjusted helmet while your child has a cut up foam mess – half hanging off his head.
Alyssa, a mom, and cyclist from Salt Lake City swears by helmets with visors. “I cannot tell how many skinned chins, skinned faces, and skinned noses we have bypassed by that silly visor taking the fall.”
Take the Proper Gear
Trailer and kids bikes can (and will) break down during rides. Be prepared to fix not only your bike and theirs. If you are not 100% comfortable with emergency bike repairs, bring the gear so someone can help you. In addition, bring along some step-by-step instructions so you can walk yourself through a repair if nobody is around. Check out Hero Kits for an affordable all in one tool and instruction kit.
Tip: If you don’t have a small tube for your kid’s bike you can use your full size tube in a pinch. On a recent ride my son forgot his 24 inch tube and got a flat. I used my 29 inch tube. It got us through our ride and back to the car.
Adjust your Attitude
Nancy Sathre-Vogel biked from Alaska to Argentina with her two boys so she knows a lot about family bike rides. Her #1 tip is to never doubt your child. And it’s true that they are often capable of so much more than we think or give them credit for. I have often thought a ride was too long or too hard for my son only to have him breeze through it and want to go farther. Of course the other side is not doubting her when she says she is too tired or not in the mood. Try to leave your goals and plans on the back burner and listen to your kids. (Insert bridge.jpeg in this section)
Think about the Destination
For adults a ride may be about the journey and exercise but for kids it’s often about the destination. Tanya who writes a family blog called Family Adventures in the Canadian Rockies says, “riding for the sake of riding may work for some kids but for others, riding to a playground, a duck pond, a big bridge, or even ice-cream shop just might be the incentive they need.”
Personally, our most enjoyable and memorable rides have been to a destination. Pick somewhere they love and the ride will become part of that enjoyment.
Image Credit: Tanya Koob
So what are you waiting for? Okay, maybe for the snow to melt depending on where you live. But why not start to plan your next cycling adventure as a family.
Jen Charrette is a blogger at Velo Mom where she discusses family cycling, wellness, training and racing.
As humans grow older it is easy to forget that we aren’t perfect at everything and we must try new things, or practice old ones, to continue to grow. Cycling adults know this to a certain point. If you aren’t good at climbing, go find a hill. If you are trying clip in pedals for the first time, practice on the trainer first.
The apparent things, that are new or rusty, are easy to practice. The learning curve is quick and you see improvement which keeps you motivated. There are other things such as flat fixing, group ride etiquette, or eating healthy, that come slowly or aren’t practiced at all until you are in the moment.
We don’t think of eating healthy as something you practice. You’re either doing it, or you are failing. You practice fixing a flat when you have a flat. The only time you ride in a group is on the Saturday morning anger-fest, and you are doing everything you can to hang on.
I encourage you to take this new month and practice a bit more
Practice is how I’m viewing my first few cyclocross races, and I will be putting in my schedule to practice cyclocross specific drills one day during the week (outside of racing) through ‘cross season.
Find a couple friends that you trust and practice pace lines on a friendly stretch of road. Ask your friend that is a billy goat on climbs to take one ride a month to help make you a better rider, in return if you are a better mechanic or descender – you pass on your skills.
What skills on a bike, or in life, could you practice a little more?
For me it’s climbing, cooking and patience. All three are things I plan on practicing a good amount this month. Hopefully the practice becomes habit and next month I can practice something different, or take these three things to a higher level.
Above is a great example of what I normally carried in the frame bag. A random piece of fruit or a small, light-weight, rain jacket are missing from the photo.
Roughly a month ago I did a quick preview of the Banjo Brothers Frame Bag, which you can read over here. The bag has around 700 commuting miles and a couple accidental tumbles while gravel grinding.
Banjo Brothers Frame Bag $32.99-34.99
Size on test: Medium
Size and type of bike tested on: 56cm carbon cross bike, 55cm carbon road bike, 17″ mountain bike
Use and Abuse
The main testing ground of this bag over the past few weeks was on my cross bike during my August commuter assault. 60 miles a day for 2-4 days a week during the month of August. Only once during this assault did I not used the frame bag and used a backpack instead to see if my opinion of this frame bag could be swayed.
The bag looks pretty brand-new even with the daily use. The only thing showing wear is some mud on the bottom down tube strap. The velcro and straps aren’t fraying and they never scratched any of my frames due to a nice piece of padding between the velcro strap and frame.
The zippers have a nice weather resistant cover to them and in the handful of rainstorms I caught myself in, the fabric nor zippers let in water. This is also in part of the front “pocket” that you can pull the zippers into.
There are a few things I really like about this bag.
- Reflective piping around the rim of both sides make this bag a great extra piece of safety when riding at night.
- The smaller and larger pocket compartments are a nice touch. Allowing me to put smaller things like multi-tool, money and keys in one pocket and then food/jacket and tubes in the other pocket.
- Double zippers allow you to access gear easily from either end of the bag. Pretty crucial in the dark when you are looking for your arm warmers that you buried thinking that you weren’t going to need them.
- The padded piece between the velcro and frame are pretty killer.
Some of these downfalls will depend on your frame size and usage
- My front bottle was pretty hard to get out when using the frame bag. If you are using this frame bag for bike camping or long rides get in the habit of drinking out of your seat tube mounted bottle and then rotating when you empty that one. They do advertise you can run a 70oz hydration bladder in the bag.
- Take care when trimming the velcro. If you plan on moving it between bikes it may be long on some frames and rub your leg. There is no way around this, but if you keep it on one bike you can trim the velcro straps perfect and never run into a problem.
Overall Thoughts and Review Conclusion
I used this mostly during the testing for review while bike commuting. This bag may not be ideal if you have to lock up outside or leave your bike parked somewhere that the bag could be lifted. If you are doing some longer rides, want to test out bike camping without breaking the bank or just want a different way to carry some essentials with ease – give this bag a try. You can’t beat the price, quality or company standing behind the product.
To give you an idea of how much I enjoyed using this bike, when we plan out some overnight bike camping this fall I plan on picking up another one for my gf’s cross bike. Pairing a Banjo Brothers Frame Bag with one of their Handlebar Bags and Waterproof Trunk Bags, I believe she’ll be set as I’ll be carrying the tent.
Padded Velcro Straps
Downtube Sway Strap
Up close top tube strap
Disclaimer: This product was provided at no charge for review purposes
The US Pro Challenge hits Fort Collins this Saturday, and so does the Fort Follies’ Women’s Grand Prix with many other women’s events.
Ride with the Stars
8am : Event starts at 8am. Enjoy a leisurely ride with some of the professional ladies! Will ride to Crankenstein’s in Old Town for $1 coffee drinks (there will be ample bike parking). Highlighting ladies, but guys are welcome as well. All levels and ages welcome! Let’s celebrate ladies of all levels on bikes. Linkage
Fort Follies’ Women’s Grand Prix
12pm : This fast, flat .93 mile course is centered in the heart of the action in Old Town, Fort Collins on the same day as the USA Men’s Pro Challenge Stage 6, also ending in Fort Collins. With a major $9,000 prize purse, $1000 awards, plus primes, sprinter points, and a most-aggressive rider jersey, you can expect incredible action among some of the highest-level women professionals in the U.S.! Linkage
Launch of Women’s Cycling Association
6:30pm at Rio Grande Mexican. The party is the official launching of the Women’s Cycling Association, an organization of professional women cyclists striving for equality in women’s cycling. Schultz, Miller and Wilcoxson helped form the WCA this June. Linkage
Daily I receive a good amount of email questions from the Ask a Question form. As I find frequently asked or interesting questions I will be answering them from the Mailbox.
I have decided to begin to ride a bike to lose weight and get fit. I am currently a size 18/20.
I want some gel bike shorts but not only can I not find any big enough but also none that are big enough for my chunky thighs. I don’t want saddle soreness to put me off so can you suggest any answers? The bike gel seats that you can buy to go over the saddle seem to be made for small mountain bike saddles and mine is a normal wide sprung saddle.
There are two parts I want to address, the first is finding a pair of shorts that fit.
Many manufactures have women’s XX-Large shorts that fit much like an 18/20. Also, I’ve had great success with women over size 14 wearing men’s shorts or bibs. I highly suggest trying a bib short on (it will feel weird in the dressing room but amazing on your bike) as the spandex is removed from your waist and pulls everything together under your jersey.
You mentioned gel short and saddle. I try to push folks away from gel under your rear as much as possible. The first reason is that gel compresses after some saddle time and causes more pressure in areas you don’t want. The second reason is that it wears out/moves and breaks down rather quickly. If your handlebar and saddle are in proper height you shouldn’t feel any extra pressure that you wouldn’t when seated on a wooden chair.
Pearl Izumi has a good Select In-R-Cool short that goes up to 2x if a shop doesn’t have anything near you. If there’s a good shop near you try on things, don’t be scared of the guys. When you are trying on, use underwear but no after you buy them!
Disclaimer: I work for Pearl Izumi but those are awesome shorts.
A great article by Kath Bicknell was posted on Flow Mountain Bike. The article made some key points about how women make great mechanics and how better training could specifically make the void disappear of highly skilled women in the bike industry.
Taking it a step further, I believe that if we take the time to single out women to pave the path a little bit more for more advanced training it will open up and encourage more women to work in the industry. Think about this, if every shop had a couple women on the floor and behind the bench, and every shop bike ride had a women as one of the group leaders… how much more inviting would this be to women and men alike?
As a woman working in a bike store, you’re definitely an anomaly. Last time I worked at a bike shop, every now and then, a customer would ask to speak to one of the ‘guys’. ‘Ask me your question, and if I can’t answer it I’ll go and get some help,’ I’d say.
Things usually went pretty well from there. If help was needed, I’d call on our female mechanic, just to make a point.
In a sport that still attracts a lot more men than women, it follows that female staff in the bike retail sector aren’t as common either. This can sometimes lead to the unfortunate assumption that women aren’t as skilled as their male counterparts, or can’t provide the same level of customer service and advice.
Read the full article here.
Photo credit: Kath Bicknell
Bike commuting is a passion of mine. The joy of swinging a leg over my bike to get to my next destination is freeing and can make any day feel complete. One thing I realize as more friends and readers are getting into bike commuting is that there can be a hugee lack of preparation for going by bike and the stress that involves. There are many topics on this subject, but today’s point is this.
Just because you rode your bike does not mean you should walk in sweaty and rushed.
Too many times in my experience bike commuters are running behind because they didn’t give themselves enough time. For those showing up early they are sweaty and need time to “cool off.” Selfishly, I want bike commuting to be looked at as a viable alternative to many people’s car commute. Helping give it a good image and taking a bit of time to be presentable and ready to go when your day starts will go a long way!
Suggestions for looking like you didn’t commute
- Time can be your friend. Give yourself built in time incase of a flat tire, mechanical or to try a new route to work. I’ll often wait to drink a cup of coffee for when I get to work, that way I have time to stop sweating before I wipe off and change.
- It’s not a race. Enjoy the ride and don’t rush it. If you want to rush off somewhere on your commute, let it be the ride home where you can be sweaty in the comfort of your own couch.
- Wear wicking clothing and have spares. I wear a running t-shirt in the wicking material, or an Ice Breaker light weight wool t-shirt. Unless it’s under 70 I come prepared with a different shirt. The same goes for the bottom, except I bring extra unders! Working in a bike shop I’ll wear the same pair of jeans 3 or so days straight, leaving them at the shop but bringing in clean underwear every day with me.
- Action Wipes. It’s like a shower in towel, disposable and all natural. Start from your face going down, it will leave you feeling clean and you won’t be salty the rest of the day.
The question of “What is your favorite saddle?” is a very popular question in tweets, emails and in shop conversation. It is also probably one of the most user specific question around bike fit. My bits are not built like your bits, my seat bones are not the same width as your seat bones but I can give some generic feedback of my “go-to” saddles for women.
Pro advice: Make sure you check your saddle measurements prior to swapping out any of these seats! This includes height, and the distance of where your sit bones are most comfortable on the seat to the handlebars. Every seat will be different but these are good x/y starting points to measure off!
The Most Popular Women’s Saddles I Recommend
If you don’t know where to start with a new seat, start with this one.
When swapping out bike seat during a women’s bike fit this is normally the first seat I try. The channel through the middle section allows some relief on your girly parts and the wider sit bone area on the back of the seat keeps you well supported. This saddle was once on 100% of my bikes but as my handlebars went lower I had to switch to something with a flatter front to back profile and not a drop in the middle.
Tip: Make sure the area where your sit bones hit is level!
Specialized Ruby Pro
If your handlebar is lower than your saddle height than try out the Specialized Ruby. The relatively flat back area of the saddle and flexy middle section allow for a leaned over position. This saddle doesn’t have a ton of padding some if you are relatively upright it may be a bit too tough for your sit bones.
Tip: This saddle does come in different widths, so make sure to get your butt properly sized!
This seat is a bit narrow so if you are on a super upright hybrid or mountain bike the saddle may not support you properly. Saying that, this saddle has been a goto for cyclocross season for many years due gel inserts in the firm and pretty flat surface.
Tip: This saddle is not as tall as many others. You may need to move your seat up significantly.
(Yes, I like white saddles. It always makes a bike look faster in my humble opinion!)