bike - summer 2015 australia

8/10/2019 Bike - Summer 2015 Australia

1/124

ACE YOUR FIRST CENTURYTree easy steps to a ton of fun p4

DROP FIVE KILOS AND FLYSpin off your flab with interval training

CONFIDENTIAL QUIZ:BIKE OR PARTNER WHO DO YOU LOVE MORE?

BOOSTYOURBRAINPOWERTHROUGHCYCLING

SPECIALREPORT

Whats YourMaintenance IQ?

WHEN TO GRIT,WHEN TO QUITYour guide to riding with injury

We ride the outbackon carbon road bikes!

StradaRosso

MarvellousMarianne Vos p90p38

Te CyclistsHome Workout p14

WHY LIGHT IS RIGHT2015S FASES FEAHERWEIGH BIKES


2/124


3/124


4/124


5/124


6/124

80

58

54 TURN UP THE HEATInterval training isnt just for people

who want to get faster its also the

best way to fry off your fat.

By Selene Yeager

58ROUGHING IT

The inbuilt shock absorption in moderncarbon frames, combined with the

move to bigger tyres, means you can

now take your road bike off road. We

decided to see how far

By James McCormack

68 100 WAYS TO

TRANSFORM YOUR RIDINGRide better, get stronger, be happier,

go faster, look nicer, stay safer, get

fitter, smile wider and a whole lot more.

By Jason Sumner

78 WHO DO YOU LOVE?An uncomfortable quiz for all of us who

have ever heard: I swear you love that

bike more than me!

By Joe Kita

80THE HERETIC WILL SEE YOU NOW Hes been called outlandish and his

methods are, without question,

unorthodox. So why is Steve Hoggs

appointment book overflowing with

the names of people who are willing

to fly halfway around the world for

just a few hours with this obse ssive

bike-fit guru?By Andrew Tilin

90 MY NAME IS MARIANNE VOSShe could well be the most naturally

gifted, hardest-working cyclist who

ever lived. And she sings in the peloton.

By Jen See

100 SHOP SAVVYEverything you need to know about

how to buy your first bike plus great

new gear that will take your riding to

the next level.

By Neil Bezdek

90

54

68

Features

6 11/2014


7/124

ContentsVolume 2, Issue 4. Summer 2015

20

38

112

BREAKAWAY

12YOU ARE HERELake Taupo, NZ

Whether its the North Island, the Alps

or Canada, here are three ways to

have a ton of fun.

14TRAININGBuild strength at home, then ridestronger on the road.

16ACHES AND CHAINSSome injuries you can ride through,

some you need to rest.

18NUTRITIONFour juices to power you up.

20INSTANT EXPERTDressing for a road ride.

22BRANDOLOGY NEW!Cyclings great names under the Bike

microscope. Up first, Cannondale.

25ASK BIKEWhats the right lube, whether to ride

in lightning and how to treat road rash.

29HEALTHCyclings good for your body, but its

also great for your mind.

33ROAD RIGHTSWhos at fault if a driver opens their

door on you?

34WEIGHT CONTROLCelebrate Christmas without scaring

your bathroom scale.

36BEGINNERS GUIDEAce the bottle grab and other one-

handed riding skills.

38DIY WRENCHThink youre handy with

maintenance? Take the test!

41UPGRADE ALERTTake calls safely, record your

commute and find new rides.

42 COACHConquer that first century in style

44 THE BUZZBuild fatigue-free hands, win every

sprint and beat the heat.

COLUMNISTS

49THE PRO FILESNow in his thirties, our GreenEDGE

gun is at the top of his powers. Heres

how to get better with age.

By Simon Gerrans

50BIKE SNOBThe greatest measure of cycling

prowess? How much you can lug.

By The Bike Snob

52THE SHIFTYou never forget how to ride a bike,

but can our writer rediscover his

long-forgotten singletrack skills?

By Mark Levine

GEAR

107REVIEWSMany featherweight frames are

available, but is light right?

116 DIFFERENT STROKESAll the way from Canada, the

Sasquatch is now in Australia. And

Norcos not the only brand playing.

Behold the might of the fat bike.

119STORAGEFour new ways to keep your bikes.

120INSIDE KNOWLEDGEHow Shimanos Alfine hub makes

those hidden changes.

121ASK MIKEOur resident wrench on finetuning

your rear derailleur and leaky latex.

Plus: buying a hydration pack.

122THE BROOM WAGONIts amazing the lengths people will go

to for just 60 minutes of fast ridi ng.

Departments

711/2014


8/1248 11/2014

Printed by Webstar Print (ABN ). DistributionGordon & Gotch. Published times a year. Registered business

name Pacific Magazines Pty Ltd, (ABN) .All rights reserved. Title and trademark Bicycling Rodale Press.

No part of this publication may be reproduced in wholeor in part without prior written permission.

Cover photograph by James McCormack

Pacific Magazines, Media City, Central Avenue, Eveleigh, NSW

Phone : () Fax: () Subscription enquiries:

Robert NovickSenior Vice-President

John VilleEditorial Director

William StricklandEditor-in-Chief, Bicycling

Veronika TaylorDeputy Editorial Director,

Bicycling,Runners World

Laura OngaroDeputy Editorial Director,

Womens Healthand Prevention

Karl RozemeyerContent Manager

Samantha QuisgardEditorial Assistant

Kevin LaBongeExecutive Director, Business

Development and Marketing

Jennifer LallyBusiness Manager

Dana RichBusiness Development and

Marketing Coordinator

EDITOR

Bruce Ritchie

CREATIVE DIRECTOR

David Ashford

ART DIRECTORSam Grimmer

TECHNICAL EDITORNick Raman

SUBEDITOR

Tim Robson

PICTURE EDITOR

Pearl Naidel

PREMEDIA MANAGER

Shane Stiffle

PREMEDIA OPERATOR

Jenna Parry

Renee SycamoreActing Group Sales Manager

Nicola TimmNational Advertising Manager()

Chris MathewsNSW Senior Account Manager()

Ezra AuperleNSW Senior Account Manager()

Caitlin ChristensenAdvertising Co-ordinator()

Mathieu ShellardVIC Senior Account Manager()

Mike BartlettQLD Senior Account Manager()

Peter MurphySA & WA Account Manager()

Peter ZaveczDirector of Magazines

Miriam CondonStrategy Director

Simone Dalla RivaRegional Sales Director

Vicki RossiRetail Sales andCirculation Director

Dean PorterProduction Director

Karen DevesonPublisher

Kathy GlavasMarketing Director()

Courtenay RamanMarketing Manager()

Vanessa DebreczeniBrand Manager()

Hannah DevereuxDirector of Corporate Communications

John BorgCirculation Manager

Monthly Titles

Kate LawrieSenior Business Analyst

Graham HoodProduction Manager

Jeremy SuttonGroup Subscriptions Manager

Mark MoralesDirect Marketing Executive


9/124 911 /2 0 1 4

Fom the Edior

NewintheWorld

ofBike

The Road Less Comfortable

R

EGULARBikecontributor

James McCormack is nostranger to physical discomfort.

A few years back, he decided to do a

story on the annual 250-kilometre

pain-fest that is the Audax ACE.

Not having competed in any of the

qualifying events, James plotted out

a diabolical course of equal length

through every mountain pass he

could find in the hinterland of the

NSW south coast and presented the

ride data to the organisers. They

allowed him in and he finished the

event in a canter. Hes put himself

through a ghastly binge-eating

If you can shed a couple of kilos

through a smart purchase ratherthan doing without pizza and goodred wine, is there really a decision?

FACEBOOKFrom a humble start, we recently clickedpast 10,000 likes. My thanks go to Biketechnical editor Nick Raman, whoseendlessly amusing posts include curiousgadgets, saliva-generating speedmachines and a never-ending variety of

terrific videos. Check it out: BikeMagAU

BOOKComing November 17 is our very firs tBikebookazine (which means its innewsagents).The Essential Road BikeMaintenance Manualis 180 pages oftweaks, tunes and tips to keep yoursteed in tip-top shape. Theres Christmas

sorted! RRP $12.99.

WEBSITEYep, its been two years coming but ourwebsite is now live. As our shamelesslysalacious marketing page states thisissue, if you like bike porn, youll like ourwebsite. Well build on it over time, so letus know what youd like to see there.

www.bikemag.com.au

bikemag [email protected]

program for a Christmas-issue

feature inMens Health(andlost weight in the process). Most

recently, youve seen him in these

pages sitting in a pool of freezing

water as part a two-day experiment

where the white coats at the AIS

threw everything they could at him.

But James has outdone himself

this issue. After wed discussed

how amazingly compliant modern

carbon road bikes have become over

rough urban bitumen, he hatched

a plan: take an equally loopy mate,

jump on a couple of said bikes and

tackle the Gibb River Road, 700

kilometres of corrugations, bulldust

and river crossings cutting straight

through the heart of the remote

Kimberley region.

If youre keen to spend a couple of

weeks riding the hard way, and are

on first-name terms with a good

proctologist, consider his story on

page 58, Roughing It your new

indispensible guide to taking yourroad bike wayoff road.

Me, Im more your path-of-least-

resistance cyclist, which is why this

issues road bike reviews focus on

some of the lightest 2015 models

money can buy. After all, if you have

to ride up big hills and you can shed

a couple of kilos through a smart

purchase rather than doing without

pizza and good red wine, is there

really a decision? As well as being

super light, some of these bikes are

also remarkably composed, planted

performers. Ah, you say, but do they

soak up bumps? I wouldnt know.

Unlike James, the only time I ever

venture off road is when I turn into

my driveway.


10/1240 1 1 /2 0 1 4

Chainmail

BAD BREATHI approached your article, Air of

Greatness with a certain amount

of doubt. Being of the old school, I

always thought that breathing wasone of those things that you had

to nail pretty well straight away,

otherwise you didnt get to move

on to the more complicated things

like walking, talking and riding a

bike. Imagine my surprise, then,

to discover that Ive been doing it

wrong since about the age of two!

Im 54 now so thats an awful lot of

bad breath.

Just goes to show, youre never

too old to learn.

Carol Seely

Carol, for being

a breath of fresh

air (and sending

in a good, old-

fashioned paper

correspondence,

complete with

signature), youre

the winner of this issues best letter.

A copy of the 960-page, two-

wheeled encyclopaedia that is 1001

Bikes To Dream Of Riding Before

You Die by Daniel Benson, valued at

$29.99, is on its way to you. Be sure to

breathe diaphragmatically as you pick

the thing up! Ed

GUT WRENCHINGThanks for the story, A Simple

Plan in your last issue. While the

weekly cycling drills were useful,

what worked amazingly well were

the core strength exercises. I

remember Simon Gerrans talking

in one of his columns about how he

spends a lot of time on his core. I

did them religiously and, after my

muscles had stopped aching, it was

incredible what a difference it made

to all parts of my riding. If any of

your readers havent done their core

homework they should certainly

grab that issue and give it a try.

S. Curtin

THE RISE OF RIDINGWith reference to your editorial

in the Spring issue, one thing I am

conscious of is that cycling has

taken off because it suits modern

life (you can do it solo, with mates,

a quick hour at home, a half-day

weekend escape, even a dedicated

boys weekend). Would you be able

to explore this concept and bring

it to life by demonstrating how

people live this versatility? As an

example, I found the commuting

special really useful and got a Henty

backpack as a result!

Thanks very much for reaching

out for our opinions love the

passion!

Scott Hammond

SMALLER IS BETTERLove the magazine, right from the

first issue. So much so that I signed

up for two years, hoping you would

produce enough issues for me to

get my money back and to shut my

doubting wife up!

Looks like you will get there.

You asked what we readers

wanted, so here goes.

As a 53-year-old MAMIL, I

ride maybe 60 kilometres most

weekends, and fit in a couple of one-

hour, 30km morning rides during

the working week from September

to May. Ive ridden in Around the

Bay and Amy Gillett and enjoyed

both, though riding w ith 14,000

others is much more enjoyable if

you start in the earlier groups!

How about you start a new series

on community rides by coming

down to Tassie to ride in and report

on Sallys Ride, held in Launceston

in December this year as a part of

the Launceston Cycling Festival?

Sallys Ride is Tasmanias bestcommunity cycling event, offering

five rides of differing lengths from

a rolling closed-road 20-kilometre

event for novices, through to a

160km Grand Fondo event for the

serious riders. This event is held

on the quieter country roads down

both sides of the Tamar River, the

same roads that helped make Richie

Porte and many, many others so

damn good! The other two events

in the festival are the National

Junior Track series events held

at the Silverdome and the Stan

Siejka Launceston Cycling Classic

Criterium around the towns CBD.

This year Sallys Ride is expected

to grow to 800-1000 riders, with all

funds raised from rider entry fees

going to help stop Youth Suicide in

our local community. Heres a link:

Ill own up and say it is my Rotary

club that organises Sallys Ride, but

the problem is were so busy making

sure everything goes smoothly, that

we never get to ride in it!

Alan Harris

First off, as this issue marks the end

of your two-year subscription Alan,

Im delighted have given you your

moneys worth. Happy to prove your

(lovely) doubting wife wrong too! Like

you, I spend so much time working

on bike-related stuff that I dont get

out nearly as much as I should. With

regard to covering events, thats

something that will work much better

on our new website, bikemag.com.au ,

which will expand over time. Ed

Love the magazine, right from the firstissue. So much so that I signed up for two

years, hoping you would produce enough

issues for me to get my money back


11/124

133 BMW

bmw.com.au

BMW luxury. Boasting an innovative design and all the performance you expect fromthe Ultimate Driving Machine, this BMW is ready for whatever, whenever, wherever.So no matter where life takes you next, for further information SMS "Where 2 Next"to 133 BMW to request a brochure or contact your preferred BMW dealer today.

Introducing a BMW like no other, thefirst ever BMW 2 SeriesActive Tourer. Designed

WHERE TO NEXT?THE FIRST EVER BMW 2 SERIES ACTIVE TOURER.

#WHERE2NEXT


12/1242 11/2014

BREAKAWAY SKILLS CULTURE

Starting with just 27 riders way

back in 1977, the Taupo Challenge is

a truly epic Gran Fondo. Held each

year in November, a single lap of

the outrageously picturesque Lake

Taupo nets you a hard-earned 160

kilometres; theres a category where

you can do eight!

The ride isnt exactly easy; the first

100km has more ups on the top map

than downs but the cooler summer

temperatures and decent-quality

roads more than make up for it.

New Zealand is no stranger to

mass participation events, and the

tourist town of Taupo couldnt be

easier to get to or harder to leave.

Runs: November 2015

www.cyclechallenge.com

You Are Here

THE TAUPOCHALLENGE

MASS APPEAL...Two more ways to get a sceniccentury under your belt

New Zealand

ETAPE DU TOUR, FRANCE

The granddaddy of them all lEtape gives

regular punters a chance to ride a stage of theTour de France. An integral part of the Tour itself,

the route is announced at the same time the race

route is revealed in October, and then the race to

secure a spot is on.

Run over the 167km stage 10 from Pau to

Hautacam in 2014 including the 2114m slog over

the Col du Tourmalet upwards of 14,000 riders

from all over the world made the pilgrimage to

cyclings Mecca.

Pack your own bike for the trip of a lifetime,

or book through a cycling-specific travel agency

like cyclemundo.comand rent a rig while youre

there and specify at least a 28t cog on the back.

Runs: July 2015

www.letapedutour.com

RBC GRAND FONDO WHISTLER

Envisaged as a legacy event post the 2010

Winter Olympic Games in Vancouver, Gran FondoWhistler has quickly established a reputation as

one of the best organised and most scenic Gran

Fondos on the American continent.

Wending its way along the Sea To Sky Highway

from downtown Vancouver, youll need your

climbing legs to crack the 152km Forte stage,

which adds 30km and 800m elevation gain over

the rest of the pack.

British Columbia just happens to be one of the

worlds premier mountain biking destinations,

as well, so book an extras few nights

accommodation at Whistler and try

some dirty stuff.

Runs: September 2015

www.granfondowhistler.com


13/124 131 1/2014

NUTRITION TRAINING MAINTENANCE STYLE


14/1244 11 /2014

BREAKAWAY

CHARLIELAYTONX2;ANDYFRIEDMAN;JOELSPRING/RXDESIGN.C

OM;

Home BodyTraining

Become a stronger rider and you dont even

need to go to the gym.

By Lindsey Emery

BUILDING speed and

endurance on the bike

is about more than

how many kilometres you

pedal. You also need total-

body strength, power, core

stability and flexibility, says

Greg Moore, a performance

specialist at St. Vincent

Sports Performance inIndianapolis, USA. Tat said,

getting to and from the gym

can be a major time drainer,

especially when youd rather

be riding. But with the right

equipment plus a few key

moves, you can get stronger

at home and have more

time for the bike. Heres

your guide.

Dumbbell

Works upper back, glutes

Grab a three- to five-kilo

dumbbell in each hand

and stand with your feet

slightly more than shoulder-

width apart, arms down in

front of you. Lower into a

squat, keeping your knees

behind your toes. Raise the

dumbbells out to your sides

until theyre at shoulder level,

then lower.

Double Leg Curl

Works core, glutes,

hamstrings

Lie on the floor with your

heels on top of a fit ball and

your arms extended out to

the sides at shoulder level.

Lift your hips until you form

a straight line from heels to

shoulders. Bend your knees,

pulling the ball toward your

bottom. Return to start.

Step-Up

Works hips, glutes, quads

Stand facing a box or step.

Place your right foot on the

box, then lift your left knee to

hip level in front of you. Step

down with your left leg, then

the right. Repeat. Complete

the prescribed number of

reps, then switch legs.

Sliding Lunge

Works glutes, inner thighs,

quads, hamstrings

Stand with your feet hip-

width apart, left foot on top

of a sliding disc (see above),

hands in front of you. Bend

your right knee and push

your hips back as you slide

your left leg out to the side.

Return to start. Do all the

reps, then switch legs.

Hamstring Stretch

Works glutes, hamstrings

Lie face-up on the floor.

Grab the end of a resistance

band in each hand and loop

it around your right foot.

Extend your right leg toward

the ceiling and hold it there

for five seconds, gently

pulling the leg toward you.

Return to start. Complete all

the reps, then switch legs.

FIVE ATHOME MOVES TO POWER UP YOUR RIDE. DO THREE SETS OF 12 REPS

Te Workout

ESSENTIAL TOOLSDUMBBELLS

Simple and versatile, a set can

work nearly every muscle in

your body.

LOOK FOR A range of 2-10kg

FI BALL

Best known as a core sculpting

tool, it can also double as a bench.

LOOK FOROne thats burst

resistant

PLYO BOX OR SEP

Use for step-ups and plyometric

moves that build leg strength

and power.

LOOK FORA non-slip platform

and adjustable height

RESISANCE BANDSAdd challenge to lower-body

moves; good for stretching

pedal-weary legs.

LOOK FORA set with a variety

of resistance levels

SLIDING DISCS

Slip these under your feet or

hands to make muscles work

harder with every move.

LOOK FOR Discs that work on

your surface of choice, whether

floor or carpet


15/124

www.shimano.com.au shimanoOZ

shimanoaustralia shimanoaustralia

FULL-FEATURED, LIGHTWEIGHT

PERFORMANCE.

CLASSIC PERFORMANCE CLUB & RECREATIONAL

Our new R171road shoe inherits featuresfrom our top-range shoes including a newlydesigned, adjustable mechanical closure,new Surround upper to optimise comfort& fit, and a Shimano Dynalast sole for pure

pedalling efficiency.

Offering nimble and robust performance, the R107isbuilt with the aspiring intermediate rider in mind.

With proven performance & features, the R088isperfect for the club and recreational cyclist.

BEST MATCH

PD-R550

BEST MATCHPD-6800

BEST MATCH

PD-5800


16/1246 11 /2014

BREAKAWAY

Aches & ChainsLET OUR CYCLING PHYSIO TAKE THE KINKS OUT OF YOUR RIDE By Blair Martin

Blair Martin is a physiotherapist and former NSW

State Elite Road Champion who specialises in bike

fitting and riding-related injuries. Contact Blair at

thebodymechanic.com.au

When to Grit, When to QuitW

HILE CYCLING is a relatively

forgiving sport, it is not

completely without risk.

When you are riding, holding

the bars and driving the pedals

intentionally places the body under

load and stress both for your

cardiovascular system and your

muscles and skeleton. Combine

these efforts with adequate rest

and nutrition and your body adaptsto the demands of cycling and you

improve. This is also known as the

training effect.

But how can you tell if the load

you are putting your body under is

too much? How do you know when

you are riding beyond your limits?

When are you causing too much

tissue damage? What is the trigger

that should make a rider consider

stepping off and calling a taxi? When

are you causing yourself an injury?

As a health professionalspecialising in the treatment and

rehab of cycling-related issues, it

wont come as a surprise that my

advice would be to consult your

cycling-savvy physio/osteo/chiro

or bike-fit professional any time you

experience unpleasant discomfort

during or after cycling. Pain is a

very subjective measure influenced

by a number of factors one

persons agony may be perceived as

anothers ideal state of tiredness!

So, which warning signs should

prompt an immediate response,

whether to ease off, take some time

out of the saddle or consult a cycling

health professional?

The following is a guide to the

difference between good pain and

bad pain for some common issues

we see at The Body Mechanic.

THE PAIN THE FEELING THE CAUSES RED FLAGS GREEN LIGHT

Back Ranges from gradual onsetduring riding, which easeswhen you stand up or getoff the bike; to debilitatingpain with referral ofsymptoms into the legs(pain, numbness, weakness,loss of sensation) whichdoesnt ease after riding

Usually a combination of: Poor biomechanics (tight

hammies and hip flexors,poor pelvis and glutealstability);

Poor bike set-up (saddlelow or rearward, too muchreach and/or drop to thecontrols; incorrect saddle

shape or tilt); Training overload (most

often big gear efforts,seated climbing)

Loss of muscle strengthin the back or legs, loss ofsensation in the legs orloss of ability to go to thebathroom; when the painradiates into the legs; whenthe pain is not eased bystanding on the pedals orstretching whilst riding

When there are no redflags (see left) and it can beeased by standing up whilstpedalling or stretching onthe bike; when the painremains consistent buttolerable and does notworsen as you keep riding

Neck Ranges from tirednessexperienced as high as thebase of the head or out tothe shoulders in worstcases causing referral ofsymptoms down the armsor causing headaches

Poor biomechanics (asfor back pain; also poorshoulder-girdle andneck-muscle stability); toomuch office-based work;poor handlebar shape andpositioning; long rideswithout changing handposition on the bars

Loss of muscle strengthor sensation in the arms;headaches, dizziness,nausea or slurred speechwhilst riding; when thepain radiates into the arms;when the pain is not easedby changing your handposition on the bars

When there are no redflags (left); when the painremains consistent buttolerable and doesntworsen as you keep riding

Knee Ranges from a general

awareness through thepedal stroke, to knife-sharpstabbing or deep achingpain during and often afteryour ride

Usually a combination of:

Poor bike set-up (saddlelow, cleats too far forwardor incorrect float);

Training overload (big gearefforts, seated climbing)

Poor biomechanics(overactive thigh muscles,poor pelvis stability)

When the pain worsens

as you continue pedalling;when the pain remains afterriding, in particular whensitting or on stairs; if theknee locks in place or youfeel unable to support yourbody weight

When the discomfort is

eased by standing up onthe pedals and does notimmediately return whenyou resume a seatedposition

Genitals Pain, numbness, pins andneedles, chafing, rangingthrough to saddle sores,inflamed genitals and loss oferectile function

Direct contact with thesaddle causing pressureand/or irritation (incorrectsaddle or prolonged contactwith saddle); poor chamoischoice: fungal or bacterialinfection (poor hygiene)

When symptoms becomeunbearable; when standingon the pedals does notalleviate the issue; whensymptoms remain post ride;any loss of genital sensationor sensitivity; when you are

unable to ride the next daydue to symptoms

When symptoms arealleviated by standing upout of the saddle, and dontimmediately return uponresuming sitting

Hands Pain, numbness, pins andneedles, ranging throughto clawing of (little) fingers,loss of hand musclestrength and wasting ofmuscles in hand

Direct pressure onhandlebars (poor bar shape,poor hood placement, wornbar tape, incorrect gloves,saddle tilted nose-down);biomechanics poorstability of pelvis andshoulder girdles; excessivereach to the bars; long daysin the saddle (e.g. Round theBay, 3 Peaks, RAAM)

When changing handposition on the bars doesnot alleviate the symptoms;when symptoms remainpost-ride; any sign ofclawing, loss of strengthor loss of muscle bulk inthe hands

When symptoms arealleviated by changing handposition


17/124


18/1248 11 /2014

The Big

Squeeze

Nutrion

Making your own juice is part-art,

part-science and yields great results

as long as you get the formula right.

By Allison Young

T

HERES A new section in many grocery

stores that didnt exist a decade ago. In it

youll find a colourful array of cold-pressed,

organic concoctions that promise health and

wellness in a bottle. Sure, theyre an easy and

palatable way to get more fruits and veggies into

your diet, but one 500ml drink can cost more

than the entire inventory of the store. Before you

plonk down a small fortune for pre-made juice,

consider making your own. I love the energy I get

from a glass of green awesomeness, says Team

Specialized-lululemon rider Ally Stacher, who

has been known to tote her juicer through airport

security so she can have it at every race. If you want

to get more nutrients in liquid form, heres what

you need to know.

( Energy )

RefreshingGreen Machine3 kale leaves

fresh fennel bulb and tops

1 cup fresh parsley

1 whole lemon or lime, peeled

green apple (or m ore)to sweeten


19/124 191 1/2014

BREAKAWAY

CHOOSE THE RIGHT INGREDIENTSLooking for a competitive edge? Beetroot isnt just great

on a burger; its loaded with nitrates, which open up blood

vessels and boost oxygen efficiency. In one study, cyclists

who drank half a litre of beetroot juice before a time trial

were almost three per cent faster and able to produce more

power per pedal stroke. In another study, cyclists who

sipped the potent red juice were able to ride at a set intensity

up to 16 per cent longer than those who didnt. In fact, one

of Stachers favourite pre-ride blends is beetroot, carrot,

lime, and ginger. Certain fruits and vegetables also have

post-ride benefits. Tey replenish energy stores and

contain concentrated antioxidants for recovery, says

dietitian Leslie P. Schil ling. Antioxidant-dense cherries,

for example, have been linked to reduced muscle pain

and less post-ride fatigue.

GO HEAVY ON VEGIESEveryone should be eating more fruits and vegetables to

help prevent heart disease, fight cancer and lower blood

pressure, says Nancy Clark, author of Te Cyclists Food

Guide, especially athletes, who regularly put their bodies

to the test. You can pack a whopping 1.3kg of organic

produce into a single glass which is easier than eating

multiple servings in one day. But be aware of what youre

slurping down. oo much fruit juice just isnt good for

you, says Cherie Calbom, nutritionist and author of Te

Juice Ladys Big Book of Juices. In fact, it can contain more

kilojoules and sugar than soft drinks (yep, true). Vegetable

juice, on the other hand, gives you the carbs you need for

sustained energy without all the sugar. Load up

on the vegies and add just a bit of apple or lemon to

sweeten the deal.

YOU CANT LIVE ON JUICE ALONETe jurys still out on whether sipping your fruits and

vegetables is better for you than eating them whole, but

the verdict on juice versus supplements is in: Vitamin

supplements contain only vitamins, says Clark. Real food

contains thousands of additional bioactive compounds

that work together to support good health, she explains.

You cant get it all from juice, says nutritionist and sports

dietitian Wendy Jo Peterson, (see her recipes on these

pages). While juice is packed with vitamins, minerals,

enzymes and phytochemicals, it lacks muscle-building

protein and essential fats. Tats why Peterson always

recommends accompanying your pre-ride juice with eggs

or a piece of toast with peanut butter. And if youre thinking

of a juice fast, think again: If youre eating well and staying

hydrated, your body detoxes itself, says Schilling.

( Recovery )

Tart Carrot Cocktail3 carrots

1 green apple

1 whole lemon, peeled

15 red grapes or frozen cherries

1 2cm piece fresh turmeric(or tsp ground turmeric)

( Digestion )

Spicy Tropical Twister6 kale leaves

1 cup fresh parsley

1 cup fresh pineapple or papaya chunks

1 whole lemon, peeled

jalapeo chilli(or one 2cm piece fresh ginger)

( Power )

Nutty Beetroot Booster1 beetroot

2 whole oranges, peeled

2 cups greens(beetroot greens or any other variety)

1 2cm piece fresh ginger

cup almonds*

JUICERBUYINGBASICSTo help you narrowdown the overwhelmingnumber of options onthe market, use ourguide to understandthe two most commontypes. A.Y.

MASTICATINGOR COLD PRESSHow It Works

Crushes then pressesfruits and vegetables

Pros

Juice retains morenutrients; higher yield;better at incorporatingherbs, greens andwheatgrass

Cons

Smallerfeeder; slower

Check Out

HuromHU-500,$299

CENTRIFUGALJUICE EXTRACTORHow It WorksUses a fast-spinningmetal blade to separatethe pulp from the juice

ProsEasier to use and clean;wider feeder (fits a wholecucumber); works faster

Cons

Generates more heat,which can damagenutrients and enzymes;not as efficient withgreens

Check OutBreville JuiceFountain Elite800 JEXL,$299

* If using the cold-press juicer, add almonds into the juice through the chute. If using a centrifugal model, eat a handful of almonds on the side.


20/12420 11 /2014

BREAKAWAY

ILL

USTRATIONBYANDREAMANZATI

Dressing for a Road RideInstant Expert

O HE uninitiated,

the standard road-

cycling uniform, or

kit, looks the same from

one rider to the next: tight,

shiny shorts and a bright,

logo-tastic top. But for those

of us who embrace the garb,

every sartorial choice we

make is an opportunity to

express our individuality

as cyclists.

Tat choice can be awesome

(Mario Cipollini in a zebra

skinsuit, circa 2003) until

it all goes horribly wrong

(Cipo in Rock Racing kit,

circa 2008). While there are

no hard-and-fast rules as to

what you wear (unless your

club stillinsists on short,white socks), we reckon

these few guidlines will

keep you looking good.

Nectarine

Monaco blue

African violet

Greyed jade

Poppy red

Linen

Lemon zest

Tender shoots

Dusk blue

Emerald

MixingBrands

Beer-InspiredJersey

MatchingYour Mate

Replica RaceLeaders Jersey

Te Rule Avoid split kit. Shellingout for Rapha and

Assos might impress

some, but wearingthem together isnt the

best of both worlds.

We love frosty

beverages as much as

the next person, but

brews are for drinkingnot for wearing.

Save your VB for

after the ride.

Its really not as cute

as you think, no matter

how many likes you

got on that photo of thetwo of you during an

epic ride.

Whether its the our

de France maillot

jauneor the national

champions green-and-gold, its verboten

unless you received it

on the podium.

TeException

A clever pro-team

mash-up. Motorola

shorts + RadioShack

jersey = brilliant.

Te brewery sponsors

a cycling team. Raise

a glass to the James

Squire squad.

Its your team or

club uniform (or youre

on a tandem and have

no shame).

Actually, theres no

exception to this one.

Seriously, just dont.

Why do we call it a kit?Like so many things cycling, its a European import. Te English term which refers to the set of clothes and equipment used in

any sport most likely came from 18th-century military slang. Officers carried their possessions in a kit bag (aka a duffel).

CHOOSEYOURHUES

If youve ever

said that colour-

block jersey is

so 2011, youll

want to work

Pantones top

colours for

summer into

your kit:


21/124


22/12422 11 /2014

CannondaleBrandology

The company that put aluminium bikes on the map.By Tim Robson

1971As well as a highlyregarded line of

alloy-framed backpacksand bike bags, Cannondaleproduces the Bugger, theworlds first commerciallyavailable bike trailer.

1983Te S-500 isreleased. outed as

the worlds first commerciallyavailable aluminium-framedbike, the IG-welded tourercame equipped with a triplecrankset, a six-speed SuntourSuperbe groupset and steelforks, weighed less than 10kgand retailed for US$799. Asimilarly equipped steel bikefrom Panasonic retailed foraround $450.

1991Coda cranksare released. A

mercurial young Cannondaledesigner called Alex Pong hadcome up with the concept ofusing external bearings forcranksets in order to makeaxles larger and more stiff, aswell as the idea of insertinglarger bearings directly intoframes. BB30 and externalbottom brackets are born.

1995After a headydecade of sales

success at home andoverseas, and an incrediblerun with its Volvo/Cannondalemountain bike team (starringa young Cadel Evans),Cannondale was floatedas a public company withgreat success.

1997It was seen assacrilege by the

purists of European roadracing, but the deal betweenSaeco and Cannondale saidto have cost the US company$500,000 changed theface of the sport right inits heartland. Workingclosely with the Saeco teamaccelerated the developmentof Cannondales road bikerange, and dragged roadracing into the 21st century.

Tree Cool TingsAbout Cannondale

1 It sponsored Cadel Evans in both mountain biking(two cross country World Cups, two Olympic toptens) and on the road (Saeco-Cannondale);

2 Its founder Joe Montgomery was almostlost at sea when he was a young man crewingon a Jamaican yacht. Te boat went down and he

spent the night in shark-infested waters before

being rescued;

Whats in a name?The quiet, leafy town of Wilford,

Connecticut is only 40 minutes

away from New York City. Its

nearest railway station is called

Cannondale; its still there today.

Legend has it that in 1971, one of

the companys first employees, when

asked to order a telephone line for

the office, had to make up the name

of the company on the spot.

Gazing over at the railway signage

while he was in the public phone

box, he told the operator to put

the account under the name of the

Cannondale Corporation. The

company is now based in nearby

Wilton but the logo showed the

railway station for many years.

Year founded:1971

Founder: Joe Montgomery

Employees then:3

Employees now:790

Bikes in 1984:1

Bikes in 2014:88

andems in 2014:3

Price of S-500 (1983):US$799

Price of SuperSix EVO

Black Inc (2014):$11,999

Weight of S-500 (1983):9.9kg

Weight of SuperSix

EVO Black Inc (2014): 5.4kg

FAC:Want to know who to blame for the

current trend of releasing new-year bikes in

the middle of the previous year? Cannondale.

From 1994, it realised it could more quickly

respond to new trends or nix dud ones

by pushing model releases forward

in the calendar, thanks to its US-based

manufacturing and assembly capability.


23/124 231 1/2014

BREAKAWAY

1999Giddy withsuccess and

flush with cash, founder JoeMontgomery announced thatCannondale would design andbuild a US-made motocrossbike; a noble folly that sealedthe fate of his company.Te hopelessly ambitiousplan included building notonly its own chassis, butits own engines, as well.Te end result was heavy,underpowered, unreliable

and expensive.

2003Te doomedmotorcycle

experiment devoured all ofCannondales cash reserves,forcing the company intobankruptcy protection. In the1990s, Cannondales brandwas blue-chip, but by 2003,it was struggling.

2006Synapse Cannondales first

dalliance with carbon fibre.Initially made in Bedford,Connecticut, the Synapseis still a mainstay of thecompanys line.

2008Canadiancompany Dorel

buys Cannondale for $200million, adding it to l ines likeG, Mongoose and Schwinn.

2014Cannondalesproduction is

transferred to the Far East. Nolonger will the Made in USAsticker adorn any of its bikes.

3 It makes theLefty, a single-sided mountain bike

fork that shouldntwork, but does. Quite

brilliantly, in fact.

24 Sept, 2000:

Cadel Evans on his way

to 7th place in the Mens

Cross Country at the

Sydney 2000 Olympic

1997: Mario Cipollini leadingthe Tour De France on Stage 5

Peter Sagan

riding for

Cannondale

ProCycling

crosses line on

Stage 14 of the

2014 Tour de

France


24/124


25/1242511/2014

Ask BikeKnow How

All your cycling questions answered

Whats the difference between wet and dry chain lube?

Dry lube is thinner and leaves a waxy deposit that

prevents dirt from sticking to your chain. Its great in

arid environments, but can wear off on long or rai ny

rides. Wet lube is thicker and stickier, so its better for

messy conditions. It stays on for longer, but attracts

dirt and can gunk up a drivetrain. Regardless of the

type of lube you use, your drivetrain will last longer and

perform better if you clean the chain before applying it.

Coat the links with degreaser or mild dishwashing liquid

while rotating the cranks backward, then scrub with

a toothbrush. Next, wipe it with a dry rag, apply lube,

wipe again with the rag, then reapply, says Mark Kegs

Keegan, owner of Cycle Logic in Wollongong, NSW.

Te final step is to wipe off any excess lube on the side

plates, as this will only attract dirt.

Whats the deal with those funny

rubber rings on the cables along

my top tube?

Tose little doughnuts fall under the

category of useful but not absolutely

necessary bike parts. Ever ridden

down a gravel road and wondered

what the ting, ting, ting sound is?

says Keegan. It could be your inner

cable slapping against the top tube

of your bike. Te doughnuts will mute

that sound. Teyll also prevent the

cables from scratching the finish on

your frame, which can happen if you

ride a lot on rough terrain or when

you grab your bike by the top tube to

carry it suitcase-style.

Other functional bike bits that

you can live without include the

little black caps that keep grime

out of tube valves and the metal

rings that secure the valve to the

wheel rim, holding the tube in place

as you inflate. And that plastic

plate between the cassette and

spokes on the back wheel? I ts to

prevent spoke damage should a

chain become derailed and wedged

between the cassette and wheel,

says Keegan. Its also required on

all new bikes under ADRs.

My knee hurts on long rides. What

causes this and how can I prevent it?

It could be as simple as a lack of

conditioning; riding too far, too soon,

without a solid training base. But its

more likely a biomechanical problem

caused by your bike setup, and the

best way to address it is by getting

a professional bike fit. Te most

common site of cycling knee pain is in

the front of the knee. If it starts in the

middle of a ride, try raising the saddle

about 5 to 10mm. Tis moves the

seat back too, which can also help.

Pain on the outside of the knee

usually means that the iliotibial band

(tissue that runs along the outside

of your leg from the hip to just below

the knee) is inflamed. One s topgap

measure is to adjust the float on each

pedal cleat so you can move your

foot side to side a bit more. Or you

can widen your stance on the pedals

by moving each cleat a little closer to

the inner side of your shoes.

Is it safe to ride when lightning

is present?

Its never a good idea to be outdoors

during an electrical storm, says Dr

Harold Brooks, senior scientist at the

National Severe Storms Laboratory

in Norman, Oklahoma. O n a bike,

youre unprotected and could be hit

if you are the highest point in the

vicinity. If youre caught in a storm,

the safest course of action is to du ck

into the nearest building a petrol

station, a restaurant, a shopping

centre. Te next best alternative is

to get inside a car. Its metal body will

conduct a charge but wont transmit

BREAKAWAY

Show your links some love.


26/12426 11 /2014

it inside, Brooks says. If youre

stranded on a country road far from

shelter, avoid open fields, hilltops and

ridgelines. Stay away from water, tall

metal objects and isolated trees orstructures, too.

Ideally, dont get stuck in the first

place. Te Weatherzone Plus app

($1.99 Android, $2.49 iOS) turns your

smartphone into a portable weather

station and alerts you to severe

conditions. You can also create a Pro

account to access lightning data for

most Australian locations. Check

your local V stations website, too

many have free apps that provide

local updates.

How should I treat road

or gravel rash?

Te key is to prevent infection by

flushing debris out of the wound

as soon as possible. Its fine to use

water from your bottle mid-ride,

but when you get home, wash the

wound with warm water from the

tap, garden hose (if youre muddy)

or shower. Scrub the scrape with a

washcloth and mild soap. It will sting,

guaranteed, but you absolutely need

to remove all the foreign material.

Let the area dry, then apply Vaseline

or an antibac terial ointment to keep

it moist, which speeds healing and

helps reduce scarring. Follow with a

layer of elfa, a bandage that doesnt

stick to wounds which is available at

chemists. Finally, tape a gauze pad on

top to absorb any blood or discharge,

and change the dressing daily.

How do you patch an inner tube?

Will it be as reliable as a new one?

Before you patch, inspect the tyre for

tears or puncture-causing objects.

Ten locate the hole in your tube

by partially inflating it and rotating

it close to your ear to listen for

escaping air. Now you are ready to

get to work. Patch kits come in two

common varieties. Te quicker of the

two contains sticker-like patches

that adhere in seconds. Tats a fast

repair, but its only intended to get

you home, says Paul Schoening,

director of marketing at Park ool.

Te other variety requires you to

apply glue between the patch and

tube. Its a permanent fix, bu t the

adhesive takes longer to dry. Tis

method requires that your first scuff

the rubber around the puncture with

a roughening device included in most

kits. Next you apply the glue, but

wait until it looks dry before pressing

on the patch, and dont inflate the

tube until its in the tyre. Patches cost

less than new tubes and waste less

material, but we dont recommend

them for races or other events at

Have aquestionfor us?Send it to askbike@

pacificmags.com.au

Know How

which you need a quick tyre change.

And its wise to carry a tube on any

ride that you risk multiple punc tures.

Everyone should have a new tube

with them, Schoening says, and a

patch kit as a backup.

When passing a cyclist or pedestrian,

should I call out or ring a bell?

Cycling etiquette (and some

mountain-bike trail systems)

dictate that you give an audible

warning when passing, says Andy

Clarke, president of the League of

American Bicyclists. So either way

works. Some riders believe that the

cheery ding of a bell is friendlier than

shouting. And it also cuts through

noise better. I use my bell when I see

people with earbuds or who are lost

in their phones, Clarke says. If its

a cyclist ahead, I tend to use my bell

from further back . Avoid barking

On your right! which seems not

only rude, but also can backfire if you

startle the target, who jumps to the

right. A cheerful Coming around!

often goes over better. Just be sure

to give a wide berth when passing.

GETTYIMAGES


27/124


28/124


29/124 2911 /2 0 1 4

BREAKAWAY

Your Brainon Cycling

Healh

Its no secret that cycling makes you

fitter. It also sharpens your thinking and

melts away stress. Now researchers are

discovering why and exactly how you

can maximise the cognitive benefits of a

good ride. By Selene Yeager

EVERY MORNING

CANADIAN

NEUROSCIENTIST Brian

Christie, PhD, gives his brain an

extra boost. Were not talking about

tossing back multiple strong shots

of espresso or playing one of those

mind-training games advertised all

over Facebook.

I hop on my bike, go to the gym

for 45 minutes, then ride the rest

of the way to work, says Christie.

When I get to my desk, my brain

is at peak activity for a few hours.

After his mental focus sputters to a

halt later in the day, he jump-starts

it with another short spin to run

some errands.

Ride, work, ride, repeat. Its a

scientifically proven system. In

a recent study in theJournal of

Clinical and Diagnostic Research,

scientists found that people scored

more highly on tests of memory,

reasoning, and planning after 30

minutes of spinning on a stationary

bike than they did before they rode.

They also completed the tests faster

after pedalling.

Grow Your MindExercise is like fertiliser for

your brain. All those hours spent

turning your cranks create rich

capillary beds not only in your

quads and glutes, but also in your

grey matter. More blood vessels in

your brain and muscles mean more

oxygen and nutrients to help them

work, says Christie.

When you pedal, you also force

more nerve cells to fire. As these

neurons light up, they intensify

the creation of proteins like

brain-derived neurotrophic factor

(BDNF) and a compound called

noggin (yes, really), which promote

the formation of new brain cells.

The result: you double or triple the

production of neurones literally

building your brain, says Christie.

You also release neurotransmitters

(the messengers between your brain

cells) so all those cells, new and old,

can communicate with each other

for better, faster functioning.

This kind of growth is especially

important with each passing

birthday, because as we age,

our brains shrink and those

connections weaken. Exercise

restores and protects the organ,

Its clear that physical activity like cyclingboosts production of feel-good chemicals

such as serotonin and dopamine.


30/12430 11 /2014

says Arthur Kramer, PhD, a

neuroscientist at the University

of Illinois at Urbana-Champaign.

Our research finds that after

only three months, people who

exercised had the brain volume ofthose three years younger, says

Kramer, referring to a study that

examined the brains of 59 sedentary

volunteers between the ages of 60

and 79 who either did an exercise

program or were inactive for a

period of six months.

A bigger, more connected brain

simply works better. Adults who

exercise display sharper memory

skills, higher concentration levels,

more fluid thinking and greater

problem-solving ability than those

who are sedentary, says Kramer.

Ride Your Way SmarterSo if a little exercise boosts your

mental acumen, will going longer

and harder earn you Mensa

membership? Not really, says

Christie. More isnt always better,especially in the short term, he

says. The same study that reported

brain benefits from a short exercise

session also revealed that more

intense efforts can temporarily

compromise memory and

information processing, something

Christie has seen firsthand.

Christies teenage daughter also

kicks off her day with exercise,

specifically rowing training, usually

with searing interval sets. But

instead of leaving her brain firing

on all cylinders, the workout leaves

her a little stalled when she arrives

at school. Short term, youre on a

U-shaped curve for exercise and

mental benefits, says Christie.

Too little and your brain doesnt

get what it needs to work optimally.Too much and your body has sapped

the glucose and other resources

it needs, so its hindered until it

recovers. The sweet spot for sharp

mental acuity right after exercise is

about 30 to 60 minutes of aerobic

riding at roughly 75 per cent of your

maximum heart rate, or an effort

of seven on a scale of one (standing

still) to 10 (maximum effort).

Positive SpinOf course, theres a lot more tomental fitness than just improving

TIME IT RIGHTTe immediate mental

benefits from exercise

come from arousal. You

activate the systems

in your brain that boost

heart rate, sensory

alertness and readiness

to respond.

So plan your exercise

for when you need the

wake-up call most;

afternoon if youre

naturally a morning

person or first thing in

the morning if youre not.

Or, better yet, both if you

have the luxury.

FEED YOUR HEADTe brain is a glucose

hog, comprising just two

per cent of body weight

but accounting for 20

per cent of our glucose

use, says Christie. Carb

loading is good for your

muscles and smart for

your brain, especially if

you will be riding for a

long duration.

After riding, remember

to restock your glycogen

stores (in your muscles

and your mind) with a mix

of simple and complex

carbohydrates (as found

in chocolate milk) that

provide an immediate

and lasting mental lift.

TUNE INListening to music has

been shown to stimulate

the brain. Combined with

exercise, it may work

even better. In a study

of 33 men and women,

those who exercised to

music showed greater

improvement on tests

of abstract thinking than

those who huffed and

puffed in silence.

Of course you shouldnt

drown out traffic with

your prog rock mixtape,

but if youre pedalling

indoors, go ahead and

pump the jams, as the

kids say.

GO HARD,SOMETIMESA recent study published

inTranslational

Psychiatryreported that

older men and women

who performed the most

high-intensity exercise

significantly outscored

their more mellow peers

in a variety of cognitive

tests, including memory

and verbal fluency.

Other research shows

that production of the

brain-building protein

BDNF rises as exercise

intensity gets higher.

BUT PLANYOUR EFFORTSACCORDINGLYHard rides may build

a better-functioning

brain over time, but

dehydration and

glycogen depletion make

you a little dull in the

short term.

What does that mean

for you? If you need to

be sharp soon after you

get out of the saddle

(you have an important

meeting, say, or need to

work on a complicated

project), try not to smash

yourself silly on the bike

right beforehand. S.Y.

Your Brain-Boosting PlanFive ways to harness the power of cycling to sharpen your mental fitness


31/124 3111 /2 0 1 4

BREAKAWAY

your smarts. Plenty of science backs

the idea that a good ride can also

have emotional benefits. Cycling

can elevate your mood, relieve

anxiety, increase stress resistance

and even banish the blues.Exercise works as well

as psychotherapy and

antidepressants in the treatment

of depression, maybe better,

says James Blumenthal, PhD,

professor of behavioural medicine

in the department of Psychiatry

and Behavioural Sciences at

Duke University in Durham,

North Carolina, USA. A recent

study analysing 26 years of

research found that even just a

bit of exercise as little as 20 to

30 minutes a day can prevent

depression over the long term.

At the moment, scientists dont

completely understand the exact

mechanisms, but they do know

that physical activity like cycling

boosts the production of feel-good

chemicals, such as serotonin and

dopamine. As soon as our lab rats

start running on their wheels, they

get a 100 to 200 per cent increase

in serotonin levels, says J. David

Glass, PhD, a brain-chemistry

researcher at Kent State University

in Kent, Ohio, USA.

As you pedal past the 20- to

30-minute mark, other mood-

lifting chemicals like endorphins

and cannabinoids (which, as the

name suggests, are in the same

family of chemicals that give pot

smokers their high) kick in.

When researchers asked 24

men to either run or pedal at a

moderate intensity or sit for about

50 minutes, they found high blood

levels of anandamide, a natural

cannabinoid, in the exercisers, but

not in sedentary volunteers.

Even better, regularly riding

your bike helps keep hormones like

adrenaline and cortisol in check,

which means youll feel less stressed

and youll bounce back from anxiety-

filled situations more easily.

Remember, though, that although

its healthy, exercise itself is a

stress, especially when youre

just getting started or back into

riding. When you first begin to

exert yourself, your body releases

cortisol to raise your heart rate,

blood pressure and blood glucose

levels, says Monika Fleshner, PhD, a

professor of integrative physiology

at the University of Colorado at

Boulder. As you get fitter, it takes a

longer, harder ride to trigger that

same response. For people who

are active, it takes a greater crisis

to trigger the cortisol response as

compared with sedentary people,

says Fleshner. So now you can

go into a stressful environment

and be okay. You can endure a lot

more before you kick off a stress

response.

So, whats the cycling prescription

for happiness? The authors of a

recent review study on exercise

and depression came up with the

following guidelines to ward off the

blues with aerobic exercise: do three

to five sessions a week. Each session

should be 45 to 60 minutes long and

keep your heart rate between 50

and 85 per cent of your max.

Of course, thats just a minimum

recommendation aimed at the

general public. You can go ahead

and ride to your hearts and

minds content.

The sweet spot for sharpening mentalacuity right after exercise is about 30 to60 minutes of aerobic riding at roughly

75 per cent of your maximum heart rate.


32/124


33/124 331 1 /2 0 1 4

BREAKAWAY

Road Rights

WANT TO know the most

hazardous place you can

ride? No, its not a main

road at peak hour, a country lane

after dark or a steep winding

descent on a wet day. Its the door

zone the metre or so of road

that runs along the drivers side of

a parked car.

Its a dangerous place

for a cyclist to ride because

horrendous injuries and even

death can result when a door is

opened in front of a cyclist by an

inattentive driver or passenger.

But curiously, there are laws

throughout Australia that actually

push cyclists into the door zone.

For example, in all states and

territories the law requires that if

there is a sign-posted, bicycle-only

lane going in the direction you are

riding then you must use that lane

unless there are good reasons not

to do so.

The catch? Most of the sign-

posted bicycle lanes in busy areas

are directly in the door zone. The

result is that cyclists are actually

required to ride in the door zone

unless that is impracticable.

So, when is it impracticable to

use a bike lane?

Usually, to be able to use this

exception, there has to be debris

or obstacles preventing the use

of the bike lane. But a strong

argument can be made that at any

speed above 10km/h the safety

risks of riding in the door zone are

so high that it is impracticable to

ride there. Most cyclists dont know

about this exception however,

and will ride in the door zone at

speed, wrongly assuming that they

are obliged to be there (and often

also wrongly assuming that just

because it was marked out by the

government, its a safe place to be).

Who is liable when a cyclist

gets doored?

Opening a door on a cyclist is an

offence that can carry a heavy

fine in Victoria, the on-the-spot

amount is $352 and a court can

impose a penalty of up to $1408.

The door-opener will also be at

risk of a civil claim for damages

from the cyclist for not opening

the door with care.

Also, if a cyclist is injured by an

opened car door while riding in

a bike lane located in the door

zone, the cyclist will have an

action against the council for its

negligence in locating the lane

in a dangerous place. A cyclist in

Ontario successfully sued a county

An Open andShut Case?

Q Is it mandatory to rideon the left-hand edgeof the road?

AYes, on one-way roads orroads with a single laneeach way a rider must ride as

near as is safely possible to the

far left side of the road. It follows

that you are not obliged to ride

as far left as the door zone if it is

not safe to do so.

Its a dangerous place for a cyclist

to ride because horrendous injuries

and even death can result when a door

is opened in front of a cyclist by an

inattentive driver or passenger

CYCLING, THE LAW AND YOU By Byron Koster

Those painted bike lanes on the side of the road

look like a safe haven, but dont be so sure.

on this basis. The door-opener

would also have an action against

the council for contributing to

the harm caused to the cyclist.

Given the risk of claims it is

not surprising that some council

areas in Australia now mark out

bike lanes outside the door zone.

For more tips on avoiding

hazards in traffic, see page 71.


34/12434 11 /2014

BREAKAWAY

Cheers Without Fears

Weight Control

PURE ALCOHOL, whether its in beer, wine or spirits, contains

30 kilojoules per gram. And weve all heard the usual advice:

Enjoy antioxidant-rich red wine; skip the fat-laden spiked eggnog.

But not all refreshments between those bookends are good choices, so

heres how to drink up while keeping your riding weight down.

Te Post-Rideest Match

DRINK

Guinness Draught

Its surprising but true: the stout

variety not the extra stout

of this classic, dark Irish brew

packs only 560kJ for 375ml.

Despite the name, Guinness

Draught is available in bottles

and cans, the latter including a

little widget that bangs aroundinside and adds a tap-like head

when the can is cracked. Serve

it cold and one will li kely be

enough, unlike the six-pack

sessions other beers can lead to.

SKIP

Standard full-strength

lagers

At 5.0 per cent alcohol, a 375ml

bottle packs 630kJ. Tats 70kJ

more than the Guinness if you

only stop at one

Te SaucyCocktail Hour

DRINK

Mojito

With rum, mint, a little sugar, a

lot of lime jui ce and fizzy water,

its a simple drink thats not

loaded with cloying syrups. Even

a 250ml glass has only 500kJ.

Bonus for literary types: the

mojito was enjoyed by Ernest

Hemingway, a lover of bicycles.

SKIP

Mai Tai

While the recipe varies, the drink

usually includes two kinds of

rum (light and dark) and curaao

liqueur, plus orgeat syrup

(almonds, sugar and orange-

flower water). A 130ml drink has

more than 1250kJ, with the only

hint of goodness coming from a

squeeze of lime juice.

Holiday Brunch

DRINK

Bloody Mary

Tis classic vodka mixture gets

a thumbs-up for tomato juice,

which packs in vitamins A, C and

B6, and has only one-third the

kiojoules of orange or pineapple

juice, making Mary quite a svelte

choice at 500kJ for a regular

150ml cocktail.

SKIPSex on the Beach

Tere are endless varieties

of this vodka mixer. Not only

does it include other kilojoule-

rich booze like schnapps and

rum, but sometimes fat- and

cholesterol-laden full cream is

also used. Count on a minimum

of 1250kJ for a 120ml cocktail

and likely a lot more.

Te Office Party

DRINK

Tom Collins

Gin, club soda, lemon juice and

a pinch of sugar rack up only

500kJ for 240ml. Te ally for

such drinks is sparkling water,

which you can add to taste

without offending the drink

make it a tall glass for long,

slow sipping.

SKIP

Margarita

When served in big glasses,360ml of this salty citrus

cocktail can tally up more than

3000kJ. Were not sure what the

nutritional value of the tequila

worm is, but we doubt its good.

Been riding hard? Youve earned the right to knock a few backthis festive season. Heres the smart way. By Alan Cot


35/124

105 is supporting every rider who achieves their personal goals for everyday training, long rides onthe weekend & riding with friends, and the best balance of 105 brings enjoyment to all riders withShimano's trusted reliable performance. The new 11-speed, 5800-series Shimano 105 will give everyrider a sense of satisfaction and fulfillment with advanced functionality, smoothness and ergonomics.

Shimano Australia Cyclingph: 1300 731 077

www.shimano.com.au /ShimanoAustralia /ShimanoOZ


36/12436 11 /2014

BREAKAWAY

ILL

USTRATIONSBY

STEVESANFORD

Single-Handed Success

Helpful HintsTO SIGNAL DIRECTIONS

Use your hand to make your intentions clear and

predictable to drivers. Aussie bikes are predominantly

left-rear-brake, which is easier and safer to use one-

handed. Your shop can swap them over if theyre not.

Beginners Guide

Nail the bottle grab and other essential one-armed riding skillswith these balance and bike-handling drills By Mike Yozell

( Drill 1 )

ONE ON, ONE OFFBuild confidence riding with one hand so you can use the other to eat, drink and

signal. Start by holding the handlebar with just your left hand on the top of the bar

near the brake hood (or on the grip on a flat bar). Pedal in a straight line for five to

15 metres. Switch hands and repeat. Practise the same amount with each hand.

To get your drink its easier (and safer) to reach to the

same place every time. If you have two bottles, empty

the one in the front cage first, then swap. Stop riding if

you need to.

To see traffic behind you, engage the Line Up, Look

Back drill. Remember to relax your elbow to avoid

yanking your handlebar.

To find stuff in your jersey pocketsfill themstrategically. Put phone and food in the side pockets. Tools

go in the middle you wont use them while pedalling.

Always load pockets the same way to avoid fumbling.

( Drill 2 )

LINE UP, LOOK BACKLearn to glance behind you with ease. Get into the same starting position as in the

drill above. Let your right arm hang by your side. Shift your weight slightly to your

left hand. Rotate at the waist to look back over your right shoulder, keeping your

pelvis, knees and front wheel facing forward. Move your right arm slightly behind

you until your wrist rests on your tailbone (shown). Do the sequence up to 10

times, pedalling in a straight line. Repeat on the other side.

Perform these drills in an em pty car park or on a quiet road a few

times a week until the motions feel easy. Ten use them as building

blocks for the one-handed riding scenarios at rig ht.

Right Turn

Left Turn (either signal is acceptable)

Stop

Its OK to Practise your skills on grass at rst.

Stop riding to answer a phone call, to text

or to take a picture. (In fact, always do this.)

Put an extra bag on your frame or handlebar

to keep items close at hand.


37/124

SYDNEYTel (02) 8242 7777

MELBOURNE

Tel (03) 9320 8888

ADELAIDE

Tel (08) 8269 2922

PERTH

Tel (08) 9231 5999

BRISBANE

Tel (07) 3257 7222

LOTUSCARS.COM.AU

PERFORMANCETO THE EXTREMETHE NEW LOTUS ELISE S CLUB RACER

The new track-focused Lotus Elise S Club Racer really does punchwell above its minimal weight. Just think of it as a Lotus on steroids.The six-speed manual, rear-wheel-drive, supercharged Club Raceraccelerates from 0-100km/h in 4.6 seconds. And with the addition ofsports suspension, adjustable front anti-roll bar and a Sport setting in theDynamic Performance Management system, you can further fine-tune theset-up for road or track. Meanwhile, a black rear dif fuser and compositesuede sports seats make sure both you and the Club Racer remain in theperfect driving position.

CALL US TODAY, OR VISIT LOTUSCARS.COM.AU


38/12438 11 /2014

BREAKAWAY

MATTRA

INWATERS.I

LLUSTRATIONSBYCHARLIELAYTON

DiY Wrench

Test Your

Fix-It IQUp your game with this bike

tuning and maintenance quiz.

By Brian Fiske

1 STOP A SQUEAKY PEDAL STROKE BY

AChecking your cleats for wear

BChecking and tightening your

chainring bolts

CMaking sure your bottom bracket is snug

DAll of the above

2FIX A DENT IN YOUR RIM WITH

AA spoke wrench

BAn adjustable spanner

CA chisel

DAnother rim

3THE MOST COMMON CAUSE

OF CHAINSUCK IS

AA worn chain

BWorn chainrings

CA dirty drivetrain

DAn out-of-adjustment front derailleur

4TO FIX A LOOSE HEADSET...

ALoosen stem, tighten top cap,

then tighten stem

BLoosen top cap, tighten stem,

then tighten top cap

CTighten top cap only

5TRUE OR FALSE?

If your brake or shift cables need to be

replaced, the housing does, too.

6YOUR PERFECTLY ADJUSTED REAR

DERAILLEUR SUDDENLY SEEMS

TWEAKED, AS YOUR CHAIN NOW SKIPS

AROUND BETWEEN SHIFTS. THE FIRST

THING YOU SHOULD DO IS...

ATighten the limit screws a half turn

BTurn the derailleurs barrel adjuster a half

turn counterclockwise

CCheck that your wheel is positioned

correctly in the dropout

DClean your drivetrain

7THE MOST USED HEX WRENCH

SIZES ARE...

A4 and 5mm

B6 and 7mm

C8 and 10mm

D3 and 4mm

8IF YOUR REAR DISC BRAKE HOWLS

WHEN YOU STOP...

ATrue the rotor

BClean the rotor

CBrake less often

DCheck your pads for wear

9TO STRAIGHTEN YOUR HANDLEBAR,

LOOSEN...

10TO GET A TUBELESS TYRE TO SEAT

PROPERLY, HELP IT ALONG...

AWith a tyre lever

BBy removing the valve-stem core before

re-inflating

CAdding more sealant

DHitting it with a hammer

ANSWERS

1D 2B Remove your tyre, tighten the adjustable

spanner up to the dent, and carefully pry it out.

3C, but A is a close second. 4A 5 rue 6C ightening

your quick-release too hastily after replacing a wheel

can lead to wonky positioning. Next, try option D. Te

wrong move? Option A. 7A 8D 9A Messing with your

top-cap bolt changes your headset adjustment. 10B

It takes a good burst of air to seat a tyre removing

the valve core cuts resistance and lets your pump

quickly force air in.

Sources: Tori Bortman, Adrian Hedderman of Team Optum

presented by Kelly Benefit Strategies and Tom Neb of

San Juan Cycles in Durango, Colorado, USA.

A B


39/124


40/124


41/124 411 1/2014

Upgrade Alert!Gear

Free

Want to improve? Theres no substitute for hard work. But smart buying comes a close second...

Go Hands Free >This reviewer was recently on an early morning solo ride, when the calmwas shattered by the ringing of the phone. As I was on a deserted nationalpark road, I answered and rode one-handed, dealing with my spousesexasperatingly non-essential query. It did raise the question though: isriding and talking on the phone illegal? I suspect yes, and if so, one solutioncould be Outdoor Techs Buckshot Rugged Wireless Speaker, which sits onyour stem or handlebar and links via Bluetooth to your smartphone. Withan inbuilt mike you can take calls or stream music, all while keeping bothhands safely on the handlebars. Whether youll also be safe from the ire ofany passing cyclist whose own calm has been shattered by this spectacleis another matter.RRP $69.95 outdoor-technology.com.au

< Watch Your BackOne of those Now why didnt I think of that? devices that come alongevery so often, the Fly6is a combined rear light and high-resolution videocamera that keeps you visible as well as maintaining a constant record ofwhats going on behind you. The light has four dimming settings and a runtime of up to five hours. The camera records at 30 frames per second andits 130-degree viewing frame will take in everything your peripheral visioncant. Simply download a configuration file and the constantly looping videofootage gets a current date-and-time stamp, be it of your mates struggling

downhill pursuit or some unwanted attention from a cranky motorist.RRP $175 (plus postage) fly6.com

Find New Routes >While there are plenty of GPS bike computers out thereboasting ANT+ connectivity, a customisable screen and rideanalysis, Magellans Cycle 505hchas a few other cute tricks upits sleeve. For a start it comes fully loaded with Australian and

New Zealand maps. Its HERE feature also shows you bike-friendly routes and off-road tracks in your immediate vicinity.And if youre bored with your standard rides, simply enter thetime, distance or difficulty of the hit-out youre after, choseSurprise Me and it will give you two or three loop options.Lastly, for anyone whos ever struggled with a mini-USB plug,the Magellans Wi-Fi connectivity means you can wirelesslyupload data to the Stravas and MapMyRides of this world. Nice.RRP $479 (includes HR monitor strap and speed/cadencesensor) magellangps.com.au

$$$

$$

$

Get Better, Go LongerTo ride further, stronger and faster, make the largest number on your bike computer cadence.

Aim for between 90 and 100 RPM (less on hills) and those three things will follow.


42/12442 11 /2014

BREAKAWAY

G E

T T Y I M A G E S

Coach

Your Best CenturyHow to get ready for a long, rewarding day in the saddle

RIDING 160 kilometres (100miles) in a single day isa rite of passage for many

cyclists (see page 12 for some

great options). As long as you

have a solid game plan, youllbe able to attain your goal

whether supporting a cause,

enjoying a day with friends,

beating your best time or allof the above. Focus on three

aspects of preparation: the

technical, the tactical and

the physical. With planningand attention to detail, youll

minimise mistakes andarrive at the finish line well

before the food tent (or yourbody) is broken down.

TRAINING ADVICE EVERY CYCLIST CAN USE By James Herrera

1. PREP BIKE AND BODYAbout a week before your event, take your

bike to a trusted mechanic for a tune-up. If

youre doing your own maintenance, be sure

to address these key things: confirm that

the bike is shifting and bra king smoothly

and that the bolts securing the stem and

headset are tight. Also pay attention to the

places where the bike meets your body or

the road: saddle, pedals and cleats, bar and

tyres. Check for loose bolts, worn rubber

and peeling tape, and make whatever

repairs are necessary. On your training

rides, practise skills such as cornering,

braking, riding in a group a nd eating and

drinking on the b ike.

2. PLAN AHEADCheck the rides website for information

on aid-station locations, foods offered,

course profile, elevation, difficult segments,

predicted weather conditions, parking and

instructions for non-riding spec tators.

Do this well in advance of event morning.

It will not only make for a less stressful

ride, it will also allow you to simulate event

day (including what and when youll eat) in

training. I cant tell you how many times Ive

seen well-prepared individuals sabotage

their day by using an unfamiliar energy

drink that upset their stomach, or a new

pair of shoes or saddle that caused pain 30

kilometres into the ride.

3. THINK QUALITYA 160-kilometre ride may seem like it

requires hundreds of training hours,

but the good news is that short, intense

efforts trump volume: you dont need

to ride far every day. Even if you plan to

take it easy during the event, dont pedal

only at that pace during training. You will

improve your overall cruising speed more

effectively by doing three rides of 60 to

90 minutes each week that include high-

intensity intervals than by going long only

on weekends. (See examples on Reach

the Next Level, page 54.) On Saturdays

and Sundays, aim to ride three to five

hours at your projected century pace.


43/124

>> www.thule.com.au

Perspektiv> Messenger Bags

> Toploaders

> BackPacks


44/124


45/124


46/124

DIR

BUYEC

T

FROM

THE

PUBLISHER


47/124


48/124


49/124491 1 /2 0 1 4

Te Po Files

Dont Let Age

Be a Barrier

AT 34, I dont consider myself

old as a professional bike

racer, but Im certainly on

the older end of the scale. With

15 years of European racing in my

legs (the last 10 as a pro), Ive built

up some good experience. And Im

pretty happy with the way things

have worked out, especially in the

past couple of years and it comes

down to a few things, which Ill

explain shortly. Hopefully this will

help with your cycling, not that Im

suggesting you guys are getting old!

When youre young, and this is

true of a lot of starry-eyed rookies

in Europe (I ca n relate!), you can

get by on less sleep. Youre full of

energy, determined to perform

but also to live life a bit. I know I

would happily throw in the odd

late night out and still back it up

the next day with a hard training

ride. I never went over the top, but

given the physical demands of our

sport, its still amazing how the

body recovers, especially when the

formative years of professional

cycling are purely about survival.

At first youre a minnow in a pool

of great whites, a club player on

an AFL ground and your only real

focus is to avoid getting dropped.

As the years add up you get

stronger but also smarter and get

more sleep! With experience you

can become more specific about

your goals and focus. To me the

most admirable riders are those

who excel in their chosen field, like

Tony Martin in time trials.

Ive worked hard to specialise in

one-day classics, targeting raceswith lots of short climbs.

Simon Gerransexplains how a specific, almost scientific approach

has enabled him to notch up such prominent results late in his career

My age, combined with a desire to

do well in every race which is a lso

Orica-GreenEDGEs expectation of

me means I ta ke a very scientific

approach to my sport these days.

Im a bit of a nut about training,

nutrition, my racing calendar and

even my equipment.

In terms of training, I dont

just ride other races as a way of

preparing. Instead Ill do race

simulations in the build-up. Before

the world championships in Spain

I studied what we would be facing

and then created a course with the

same profile not far from my house

in Monaco. I rode it and rode it.

And then I rode it again. Ive heard

that French mountain bike champ

Julien Absalon does the same

thing for World Cup cross-country

races. Its a more effective way of

preparing than just riding a heap of

kilometres. Its why Id recommend

to all you racers out there to

simulate the race beforehand. Not

competing? Its still a good idea to

map out a ride that includes climbs,

flats a nd descents dont just stick

to the flat roads because thats all

youll ever be good at. Be a bit more

specific and test your legs.

I also ta ke a lot of care with my

nutrition. The week I flew to Spain

before the worlds I knew I had a

big day of travel ahead of me. I left

from Monaco at 11am and realisedthat I was travelling during meal

times. Instead of relying on airport

and in-flight food, which can be

dodgy, I packed my own meals in

boxes, which allowed me to take

control of my intake. Your body

responds amazingly well to a

balanced diet with lots of complex

carbs, protein, fruit a nd vegetables.

It might sound like a clich but it

cant be underestimated. And thats

true whether youre sitting at a

desk during the week, riding on a

Saturday or racing for a living.

I also consider equipment critical

to success. If my seats 1mm too low

or too high Ill know about it. Some

guys can ride around with whatever

setting, hop on any old bike and it

doesnt faze them. Not me. I like

every bolt, clamp and chainring

tight, tuned, cleaned and ready for

action. This means Im constantly

with the mechanics before races,

checking my settings and working

out the best ways to get as close to

the 6.8kg weight limit as possible.

While you might not have the

luxury of a full-time mechanic, Id

suggest getting your bike fitted by a

professional and servicing it often.

Good weather is also a big

motivator and I hope youre all out

there as the Aussie summer starts.

Remember to eat well and put

some variety in your training to get

fitter and stronger so this summer

is your best yet. Im hoping for a

good one myself!Until next time, enjoy the ride.

When youre young, and this is true of

a lot of starry-eyed rookies in Europe,

you can get by on less sleep


50/12450 11 /2 0 1 4

Bike Snob

ALL CYCLISTS measure

achievement differently. For

some, its getting the KOM on

a Strava segment. For city cyclists,

its being able to hold a trackstand

stock-still, like a hunting dog

locking onto a pheasant. But one

test of skill is arguably the greatest:

carrying stuff by bike. Unlike your

Suffer Score, its a ta lent thats

useful in everyday life but like

all aspects of cycling, there are

benchmarks to achieve on the way

to mastery. Heres your guide to

moving through the ranks.

The Accidental PortageThis occurs when someone gives

you a stuffe

bike - summer 2015 australia

Documents