Tabla de contenidos para Issue 4 2022 en Bicycling

JOE VOLFMAN BRUISED AND BLEEDING P.34 My favorite piece of cycling gear are the chainrings: They determine how fast or slow a person goes on the flats or hills, depending on your cadence. They allow for growth and can be upgraded or changed at any time to fit the rider’s needs. ALSO: A great bike fits the needs and body of the rider rather than the rider fitting to the bike, like my situation. Once you get clipped in, it just seems to work with you rather than against you.…

1 / Always separate lights, brights, and darks, even when it comes to spandex. Particularly on those first few washes, new dark-colored clothing items can ruin bright-colored jerseys because of excess dye. And once that happens, there’s little you can do to reverse it. 2 / Before starting a wash, make sure all Velcro and zippers are closed, as they could damage other items. 3 / If you’re worried about washing something really delicate, like a super-light vest, use a mesh bag to protect the item, or just wash it by hand. 4 / Don’t wait longer than two or three days to wash your dirty, sweat-soaked kit. There’s a high risk of your B.O. permanently attaching itself to the garments. 5 / Always read the manufacturer’s care instructions. A…

Despite all the known health benefits of fiber, only one in 20 Americans consume enough of the nutrient, according to data released by the U.S. Department of Agriculture in 2021. “Americans’ lack of fiber in the diet could be due to trendy diets—think low-carb diets, keto, intermittent fasting—that eliminate some of the most fiber-rich food categories or severely restrict the amount of food eaten,” explains Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas Our fiber fails could also just be a factor of the Standard American Diet (a.k.a. SAD), adds Michelle Hyman, RD, at Simple Solutions Weight Loss in New York. The 2020 to 2025 Dietary Guidelines for Americans reports that 90 percent of Americans don’t eat the recommended amount of vegetables, 80 percent fall short on…

WELCOME TO JOE VOLFMAN’S PAIN CAVE. HIS RACING medals dangle from a coat hanger hooked to the ceiling in the garage of the Springfield, New Jersey, home he shares with his family. A blown-up image of a forest dominates the nearest wall, and Joe’s stationary Top End Force RX hand cycle sits on the floor. The bike connects to a wooden stand bearing an array of cycling stickers, a flat-screen TV, and a phrase in block letters inked right into the wood: Don’t Ever Stop! A tangle of cords stretches across the floor. Joe approaches the bike in his wheelchair, wearing a Rapha EF Pro Cycling kit and a sweatband across his forehead. The first challenge is getting from the chair to the bike, a complicated and well-rehearsed dance between…

LONGEST RUNNING TOUR OF THE SCIOTO RIVER VALLEY Sept. 24–25, 2022 | Canal Winchester, OH The TOSRV is a two-day event; you can choose to ride the full option, with 100 miles on Saturday and 100 on Sunday, or aim for the half, with 50 miles each day. The ride began in 1962, making it now the longest-running century in the U.S., and it attracts as many as 3,000 riders. TONS OF CLIMBING ALPINE LOOP GRAN FONDO Sept. 2022 | Harrisonburg, VA Level up with this brutal 107-miler, featuring about 10,000 feet of steep elevation gain. The ride was founded by mountain bike champion Jeremiah Bishop and includes 11 miles of gravel and lots of up and downs through the Shenandoah Valley and Blue Ridge Mountains. BEGINNER FRIENDLY NORTH SHORE…

THE WORDS“BIKE TOUR” might evoke images of multiday cross-country trips on heavy steel touring bikes loaded down with panniers. But a bike tour can be anything from a spontaneous single-day adventure right outside your own front door to a carefully planned overnighter. And with the high price of gas and some pandemic-related travel restrictions still in place, taking off on a bicycle for the day is an inexpensive way to get out and have some fun. Exploring by bike without getting too far from home not only gives you access to areas you may not see otherwise but also lets you test your gear and boost your comfort level on the road. As your confidence and experience grow, you might start thinking about doing multiple day trips from a base…

No topic in road cycling products and technology is as full of myths, misconceptions, and rules of thumb as the width and pressure of tires. Over the past decade, road-tire technology has seen enormous changes—much of that stemming from the introduction of road tubeless. This technology has pushed rims and tires wider while enabling riders to run lower tire pressures more safely. In just the last few seasons, wider tubeless tires have been rapidly adopted by many professional riders and top road teams. The once omnipresent 23mm tire is now virtually nonexistent among pros, having been replaced by 25, 26, and occasionally even 28 or 30mm-wide rubber. For many riders, though, what’s always worked before still works fine. This begs the question: Are wider tires and lower pressure actually faster?…

WITH BIKES, IT’S often assumed that buyers who want a comfortable ride need to sacrifice speed or good looks to get it. But Aventon throws that idea out the window with its latest Pace 500 e-bike. As e-bikes rise in popularity, so do their prices. Some models carry high-four-digit price tags, with an increasing number now costing more than 10 grand. But if you aren’t seeking the pinnacle of performance, plenty of lower-priced e-bikes are still available. And of that bunch, the Pace 500 is an exceptional deal for riders looking to cruise the bike path, ride along the boardwalk with a partner, or roll around the neighborhood with the kids. At $1,700, the new version costs about $300 more than the previous, but it’s still one of the best…

In frame material lore, steel is romantic, titanium is magic, and carbon fiber is a super-material. Aluminum, meanwhile, is…what? While aluminum is widely used—from sub $100 balance bikes to $10,000 e-cargo bikes—it often gets cast in a negative light: It’s cheap, it’s harsh, it’s brittle, or it’s not durable. And that’s not fair, because aluminum is a miracle material that deserves some respect. Even Richard Sachs—perhaps the most highly regarded living steel-frame builder in the world—is a fan of an aluminum frame. Sachs had an aluminum Gaulzetti Corsa—“had” because the frame was damaged when Sachs and an SUV came together in Asbury Park—with large aluminum tubes, sloping top tube, BB30, integrated seat mast, carbon fork, and “one of those wacky LARGE headset thingies.” Even though it was entirely different than…

NATALIE R. STARR HUNDO COVER My favorite piece of gear is my Outershell handle-bar bag! It can hold my camera plus a 24–70mm lens in it. When I am not carrying my big camera lens, the bag can hold my camera body, a small 20mm pancake lens, plus treats, spare tubes, gloves, and more. I love not having to stuff my jersey pockets anymore. ALSO: Stop saying sorry. People will ride with you regardless of how new you are to bikes, and they’ll not care if you’re slow or need breaks. My friends like to ride with me regardless of me being a sloth uphill. They do it because we enjoy being out on bikes together.…

1 Use small amounts of detergent. Follow the care instructions that come with each product. 2 Wash as infrequently as possible. You don’t need to wash your merino items after every wear, for example, thanks to their natural antibacterial properties. 3 Don’t bleach or dry-clean. Strong detergents and bleach can break down the fibers and elastane in the garment, dramatically reducing its life. 4 Never use fabric softener. Yes, you’ll make the clothes softer, but you’ll also deposit waxy agents on the surface of the fabric. No thanks. 5 Use the right wash cycle. Machine-wash cool—86°F (30°C)—with like colors. Cooler temps maintain better longevity for your apparel.…

I use distilled white vinegar to get rid of odors from my athletic gear. Simply add some directly to your wash before starting the cycle. Depending on the size of the load, a half cup to a full cup will do. You can also soak clothes in a diluted mixture prior to washing. The smell of the vinegar may faintly linger afterward, but it’s better than the alternative! Plus, vinegar is cheap, and it works better than any athletic-wear detergent I’ve tried.…

Lately, members have really loved these top exclusive stories on Bicycling.com: 1 NO AMOUNT OF ALCOHOL IS GOOD FOR YOUR HEART, ACCORDING TO A NEW REPORT Read this before you have your next celebratory glass of wine. 2 NERVE-FLOSSING EXERCISES CAN EASE HAND NUMBNESS ON THE BIKE This technique might be just what you need for a more comfortable ride. 3 HEY CYCLISTS: QUIT OBSESSING OVER YOUR WEIGHT! A mountain of research shows that you can ride strong at any size. 4 THE DIFFERENT TYPES OF BIKE FRAME MATERIALS—EXPLAINED Here’s how carbon, steel, aluminum, and titanium stack up. 5 HOW TO BUILD CYCLING ENDURANCE WHEN YOU’RE SHORT ON TIME You can have your day job and grow your fitness base, too. This advice will help.…

BEANS AND LEGUMES// Nearly every bean and legume is high in both fiber and protein. “Swap out the ground beef in tacos for black beans, use lentils instead of meat in your Bolognese, or replace the chicken on your salad with cannellini beans,” Stewart suggests. NUTS AND SEEDS// “Nuts and seeds not only are a good source of fiber, but also are packed with other vitamins, minerals, and healthy fats,” Stewart says. Grab a handful of nuts for a satiating snack, or Hyman’s choice: chia, thrown into oatmeal, yogurt, or smoothies. BERRIES// In addition to being potent in vitamin C, most berries come out on top of the fruit category in terms of fiber content. For a high-fiber postworkout meal, spread mashed berries and nut butter on whole grain bread.…

To get faster or go longer (or both!) on the bike, one smart strategy is to turn to your heart. Heart-rate training (HRT)—or monitoring your heart rate through your workouts—allows you to track your real-time exertion and long-term progress. Strapping on a heart rate monitor can help you: ◻ Measure your effort. HRT provides you with a direct indication of the performance of your cardiovascular system while cycling. ◻ Manage your recovery. When you train your heart rate, you can better understand how fast your heart recovers from physical activity. ◻ Stay motivated. Like a coach, HRT brings objectivity to your training regimen. By focusing on what you want to accomplish in each workout, you can get the most out of your efforts. There are two critical numbers you need…

1 TRYING TO HANG Teaming up with a friendly rando at the start line can be a recipe for disaster. “Sometimes another rider will say, ‘Just sit on my wheel, you can stay out of the wind, and I’ll pace,’” says longtime bike coach Paul Page-Hanson of Wenzel Coaching in San Francisco. “Generally that doesn’t work out. Trying to match somebody else’s effort can be chaotic.” Ride with a friend with whom you’ve trained or already discussed matching pace and fuel stops. 2 FORGETTING YOUR FLAT GEAR Stuff a multitool, travel pump, tire levers, and a patch kit or spare tubes into your saddlebag. This simple preparation—along with practicing changing out tubes at home—ensures speedy flat repair and may even appease the bike gods to magically preempt punctures altogether. 3…

PRINCE MEKONNEN AGE 40 PHILADELPHIA, PA I first got into cycling in fall of 2017 through bodybuilding and weightlifting. I had some weight I needed to cut, so I bought a bike. I don’t think I spent more than $40. After riding two or three miles, I was thinking, “I need to stick with this.” By spring I was doing maybe 30 miles a day, and I had to upgrade my bike. Cycling just took over for me at that point. I started to adventure more and go on longer rides—20, 30, 40, 50 miles. That hooked me into doing group rides and gran fondo events. One thing I noticed at those events was how alone I felt—in a couple of ways. For one, I wasn’t the strongest or fastest…

BRYAN ALBRIGHT LEARNED EARLY THAT LIFE COULD BE CRUEL AND UNPREDICTABLE.CYLING BECAME THE ONE THING HE COULD COUNT ON. HIS FIRST BIKE WAS RED. AND IT HAD A FLAT TIRE. BRYAN ROLLED THE BIKE ACROSS THE STREET NOT long after I moved in. A cherubic, 11-year-old fifth grader, bright eyed and brown haired, trudging up my steep driveway, he found me in my garage where I was drilling holes for bike hooks, my cycling gear spread across the floor. “Can you help me fix this?” he asked, or something along those lines. The wheel was out of true and the brakes rubbed, so we fixed those too. Then we adjusted the gears. We tested the bike out with a lap around the park, and a promise to go ride again.…

Once you’re comfortable leaving home on your bike for more than six hours at a time, consider an overnight stay at a motel or campground. While the former requires little more than a credit card and a change of clothes, the latter does take some planning—mainly, a place to sleep, whether it’s a tent or hammock, and a sleeping bag. Depending on how lavish you want your outdoor overnight experience to be, you might pack a small camp stove and food to prep a meal or two, as well as extra water. This is when a full-frame bag, a larger seat pack, a fork pack, or panniers make more sense.…

For the smooth and flat bike path test run, the 30mm tire was the fastest. It recorded the best overall time of 7 minutes, 30 seconds at 90F/95R psi and the second-fastest time of 7:32 at 70F/75R psi. The slowest time in this test, a 7:47, was recorded using the 28mm tire at 90F/95R psi. On the return trip test, which was rolling, with a bit more pavement variability, the fastest setup turned out to be a 28mm tire at 90F/95R, which clocked in at 7:16. Again, the second-fastest setup proved to be very close behind, at 7:17, and was the 28mm tire but inflated at 70F/75R psi. The slowest setup in this test was a 30mm tire at 50F/55R psi. Flat Terrain with Smooth Pavement (3-Run Average) Rolling Terrain…

While researching this story, I was sorting through some old gear I’ve been meaning to donate. Going through team kits and cycling clothes from years past was a fun trip down memory lane—and also a tactile journey through just how much and how quickly bibs have changed. What began in the early 1900s as a hand-knit wool garment with a leather pad sewn into it has evolved into a multi-panel, computer-designed, high-tech-material-padded miracle. The use of synthetic materials for cycling clothing is now well into its fifth decade, and this progress has been most noticeable in bib shorts. Pick up a pair of shorts that are a few years old and compare them with a current high-end pair from a brand such as Assos, Velocio, or Rapha. With features like…

My sister was the one who encouraged me to try my first cycling class in 2019—I was reluctant to do it, but she finally convinced me. I never had such an intense workout, and I quickly upped my classes to five or seven per week. I held myself accountable by posting my stats on Instagram to track my progress and loved it so much that I became an instructor in 2020. Cycling is a safe space for me to realign and refocus, as well as let go of any troubles within the day. It helps to keep me on track and never fails to remind me of who I am and who I can be. KARA’S MUST-HAVE GEAR 1 Celsius Energy Drink / There’s no better way to kick off…

PRINCE MEKONNEN HUNDO P.40 All of my rides are for the purpose of unity within the Black community, seeing as the sport and culture of cycling fosters positive group dynamics, community, and cooperation. ALSO: I don’t know if they’re my favorite but my number-one workouts are my VO2-max workouts—two or three minutes if I can muster, with my heart rate in the 170s to 180s. Why? Because they make my legs almost bulletproof and get my cardiovascular comfortable with random surges and punchy hill sprints.…

The least fun thing to think about right after you finish a great ride is how to handle the clothes that you just drenched with sweat. The easiest option is to toss your gross gear in the hamper and forget about it for a few days—but that’s also the worst move, as bacteria love to linger in damp, dark environments like laundry baskets. How can you take better care of your clothes so you can enjoy their performance-boosting benefits for longer? It begins with the basics, like making sure to wash your gear in cool water and on a delicate cycle, and letting wet athletic wear dry before you throw it in the dirty pile. But there are plenty of finer points to the clothes-washing process, and who better to…

Less is more when it comes to washing high-tech cycling clothing. With things like jackets, wind vests, and leg and arm warmers, if they aren’t dirty and don’t stink, I skip washing them. Part of it is trying to reduce my water use, and part is that the more you wash high-tech gear, the more wear you subject it to. However—and I can’t stress this enough—there’s no stink test for bibs. Wash them after every use. No exceptions. Because I wash bibs so frequently, I often hand-wash, towel-dry, and hang them to dry. It only takes a few minutes. That way, they’re ready to go for the next day.…

Gravel grinders are popping up faster than many cyclists can keep track of. With so many options out there, how do you choose the right one for you? Before signing up, here are a few things to keep in mind. LOCATION // Choosing an event closer to home is a great way to start, as you may be able to preride the course if it’s open to the public. Preriding can help you determine what type of gear will be best for the terrain, how much fuel and hydration you may need, and how to navigate tricky sections. “The day of the event can be overwhelming, but you’ll find a little peace knowing what the start and finish are like,” says Cynthia Frazier, race promoter for Gravista in Buena Vista,…

1. HANG // Grab a pull-up bar, palms facing away from you, arms about shoulder-width apart. Hang for as long as possible, from 10 seconds to 2 minutes. Rest, then repeat. Do 3 sets. Mix dead hangs where the body is relaxed with a more active hang—pulling your shoulder blades down your back, ribcage down, and pelvis tucked slightly forward. “This works your lower traps, deactivating the overactive upper traps, stabilizes the scapula, and offers a lat stretch, helping to take you out of the hunched posture on the bike.” 2. FARMER’S WALK // Hold a pair of heavy dumbbells, arms down by side. Stand tall and gaze ahead and slowly walk forward. Engage the muscles of the shoulder so the dumbbells don’t touch thighs. Walk until grip starts to…

Many of you have been in this situation: You’re standing next to your bike on a road or trail, frustrated and contemplating why your tubeless tire failed to seal up after you got a flat from a rather innocuous-looking piece of glass or a small thorn. Sometimes it’s just bad luck, but many times your tubeless tire sealant, or more specifically a lack thereof, was the cause. But where did the sealant in your tires go? It simply dried up, evaporated, or was absorbed into your bike’s tires. See that thin, maybe chalky or silky, film? That was (past tense) your tire sealant. Bicycle tires are lightweight, with thin and porous sidewalls. Air slowly gets through your sidewalls and, over time, dries out your sealant. To keep from finding yourself…

Presented by Chance Favors the Prepared Saddlebag As you head out on any ride—potentially miles from the garage, a bike shop, perhaps even cell service—it’s a good idea to make sure you have some tools onhand to get you out of any jam and avoid a long walk back to the trailhead: TIRES & TUBES: Even if you’re running tubeless, the simplest, most reliable fix for a flat tire is a new tube. A patch kit can also salvage a punctured tube. You’ll also need a travel pump or other method of regaining air pressure, and some tire levers to save your thumbs. Be sure to inspect the tire body before reinstallation so you don’t end up back where you started down the road. DRIVETRAIN: If something goes wrong with…

Kathleen Probst’s life changed on September 19, 2021, though she doesn’t remember all the details. She knows she went to bed with a splitting headache at 5 p.m., determined to sleep off the discomfort. From there, it’s a blur: At 10 a.m. the next day, Probst’s friend came to her house to check on her after she hadn’t responded to his texts. He found her lying on the floor next to her bed, unconscious. Probst couldn’t figure out what had happened—and initially, neither could her doctors. During her subsequent four-day hospital stay, doctors eventually concluded she’d suffered a retinal artery occlusion, which occurs when blood is blocked from flowing to the retina. Probst’s migraine was powerful enough to cause a stroke in her left eye, and the 17 hours she…

Most cyclists underestimate their energy needs to complete an endurance event, says Namrita Brooke, Ph.D, a nutritionist, coach, and veteran century rider. Fuel early and often. Start with your first snack about 30 minutes into the ride, and focus on easily digestible carbs, such as energy bars. Eat about 60 grams of carbs per hour, Brooke says. “That’s about 240 calories per hour while you’re actually riding.” For an organized century event, she recommends carrying enough fuel to cover at least half of that—so, one gel or one bar for each hour you’ll be riding. That frees you up for additional aid-station or gas-station snacking on bananas, trail mix, pretzels, or other salty-sweet delights. “If you find boiled, salted potatoes at a rest stop, you’ve found the gold at the…

1 / ORU CASE SMUGGLER HC HANDLEBAR BAG / $47 A simple, durable handlebar bag that’s just the right size for snacks and a packable wind jacket. 2 / S-WORKS POWER PRO WITH MIRROR / $325 The new Pro version of Specialized's 3D-printed saddle uses the same supremely comfortable top as the original, but skips the carbon rails and drops the price by $125. 3 / SILCA IMPERO ULTIMATE FRAME PUMP / $175–$195 Frame pumps never run out of air, don’t take up valuable real estate in your jersey pockets, and work nearly twice as fast as mini pumps. The only downside is that they don’t fit on some modern aero or compact frame designs. 4 / BONTRAGER ION 200 FRONT AND REAR LIGHTS / $130 These daytime running lights…

Real-world testing can produce some messy data, but it beats making assumptions. Plus, we had Josh Portner at our disposal as an expert resource. Josh is a true tire nerd and the former technical director at Zipp. He currently owns the premium accessory brand Silca and runs a company called Aeromind, which offers various consulting and testing services in areas of aerodynamics, tires, and tire pressure for pro cycling teams. We shared our testing and data with Josh, and he spent some time walking us through making sense of it. The first thing that surprised us was that in both tests, the fastest setups used what we considered to be relatively high pressure, 90F/95R. Josh said, “On some level, that doesn’t surprise me. We’ve spent 10 years convincing people to…

WHEN FACTOR CALLED to tell us they would be sending over a new bike to test, this was not the bike we were expecting. As Factor is best known for hyperlight, carbon-fiber dropbar race bikes, unboxing a modern full-suspension cross-country race bike was a bit surprising. Still, this is Factor we’re talking about, a brand with a laser-like focus on performance. This is instantly apparent when looking at the absolutely massive bottom bracket area, the lack of dropper post, and the one-piece bar-stem combo. Heck, the wheels have bladed spokes. Every possible design cue and component choice of the Lando XC screams “go fast.” Which is precisely what I did on the bike every time I rode it. On my initial ride with the Lando XC, I bettered one of…

ESTIMATED ASSEMBLY TIME:20MINS TO 1HR 9 TESTERS 8 U.S.STATES IN 5 DIFFERENT CLIMATE ZONES AVERAGE WEEKLY MILEAGE 73 TOOLS NEEDED FOR AT-HOME ASSEMBLY: • Lock-ring wrench • Chain whip • 4mm and 5mm Allen keys • 15mm wrench • Grease (for pedals) • Alcohol (for grips) JAMES L. CLAREMONT, CA | AGE: 75 | HEIGHT: 5'7" | BIKE SIZE: SMALL | COLOR: DELFIN | AVERAGE WEEKLY MILEAGE: 125 Monday, I rode it to pickleball and then to Spin class. I noticed the bike—the tires, the steel frame, and the comfortable seat—absorbed all the bumps along the way. With its 44x16 gear ratio, somewhere around 20 mph, you’re turning the pedals about as fast as you want to. The local elementary school radar speed indicator clocked me at 23 mph one…

THE CHAMOIS → Although the word “chamois” comes from a type of leather made from European mountain goats, since the 1980s virtually all bicycling chamois have been constructed of synthetic materials. A chamois adds padding to make rides more comfortable and reduce chafing in sensitive areas. A better chamois is often the most obvious benefit of spending more on bib shorts. Cheaper bibs often use thicker, softer material to provide comfort, but these less-dense cushions can “bottom out,” negating the desired effect of a chamois. For this reason, high-end bibs typically use lower-profile, very dense padding. COMPRESSION → The performance benefits of compression are still a bit murky. As a result, the ideal level of compression usually ends up being a matter of personal preference. Bibs with more compression often…