Cycling

Be prepared for flat tires

The inevitable blowout

-For a sidewall blowout or a large puncture use a piece of a dollar bill or a gel wrapper to boot the tire. A bit of the gel will keep it in place when you seat the tube.

-Carry spare tubes in a sandwich baggy with some flour in it. This allows the tube to easily seat itself in the tire so you avoid a pinch flat when you inflate the tube.

-Can’t get a grip on the valve extension for you deep rim wheels? Use the silicon leg gripper on your bibs or shorts to get a good grip. Better yet have a valve extension on your spare tube.

-A broken buckle on your shoe can be remedied by using an old toe strap wrapped right around the shoe. It works well at least till you can get a new one ordered and delivered.

Next - how to make indoor training on your bike a regular and productive part of your cycling / triathlon training program.

Bike trainer single leg strength workout

This workout emphasizes single leg intervals. When beginning these workouts actually use a bigger gear to help you pedal in circles. As you become more proficient with these single leg drills you can go to smaller gears. As you fatigue the dead spots will become very apparent in your pedaling action.

If you place a chair or stool on either side of your bike and trainer you can rest your no pedaling foot on it. Or you can put your foot back against the trainer frame for support.

Single Leg Strength  Workout 

warm-up   reovery soft pedal Time
5 minutes 53 / 21 @ 90 - 100rpm   00:00 - 5:00
6 x 30 seconds 53 / 15 @ 90 - 108 rpm 30 sec. 53 / 21 @ 90 rpm 5:00 - 11:00
5 minutes  53 / 15 @ 100rpm 4 minutes 53 / 21 @90 rpm 11: - 20:00
Workout      
1 minute right leg 53 / 12    
1 minute both legs 53 / 12    
1 minute left leg 53 / 12 2 minutes 53 / 21 @90-100 rpm 20: - 25:00
repeat series 8X   each series = 5 minutes total  
      1:00
10 x 30 seconds 53 / 15 @ 100-108 rpm 30 sec. 53 / 21 @ 90 rpm easy 1:00 - 1:10
5 minutes 39 / 17 soft pedal   1:10 - 1:15

60 Minute Climbing Workout

Indoor Climbing Workout alternating in and out of saddle. 

a 3D Performance Time Trial Bike Fitting

A Time Trial Bike Fitting at Boulder Center for Sports Medicine. Using their 3D Performance Fit.