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We’ve talked before in this space about the importance of getting kids involved in individual sports such as cycling, swimming or running which they can take into their lives though adulthood. I wanted to let our readers know about Take a Kid Mountain Biking Day which is a great opportunity to introduce mountain biking to the kids in your life.

Bikes are a great way to stay fit, but they also give kids a degree of independence. I don’t know about you, but I remember riding my bike to friends’ houses in the neighborhood and when I was a bit older even going outside the immediate neighborhood.

Mountain biking in particular connects kids with nature. The following passage from the book, Last Child in the Woods, particularly struck me because it so eloquently described why children need to be in nature.

Unlike television, nature does not seal time; it amplifies it. Nature offers healing for a child living in a destructive family or neighborhood. It serves as a blank slate upon which a child draws and reinterprets the culture’s fantasies. Nature inspires creativity in a child by demanding visualization and the full use of the senses. Given a chance, a child will bring the confusion of the world to the woods, wash it in the creek, turn it over to see what live on the unseen side of that confusion. In nature, a child finds freedom, fantasy, and privacy: a place distant form the adult world, a separate peace.

Mountain biking allows you to connect with nature in a new way. It allows you to use objects as a spring board and to flow with the natural grade of the trail. Anyone who rides mountain bikes knows how invigorating that flow can feel.

Also, mountain biking allows you to cover more terrain than you might on a hike or trail run which in turn enables you to see more and go deeper into nature. You also move slower than you do on a road bike which allows you to appreciate nature even more.

If your child is a big video game fan, he or she might enjoy mountain biking more than you think. It turns out the manual dexterity that children learn from video games translates into bike handling skills.

Take a Kid Mountain Biking Day is a national event sponsored by IMBA, the International Mountain Biking Association. This year, First Lady, Michelle Obama has thrown her support behind this event in an effort to support her Let’s Move campaign. In additional IMBA has pledged to get 30,000 children participating in 300 cycling events this year.

We hope that you can take your child, your neighbor’s child or even volunteer with the Boys and Girls club or Partners Mentoring Youth to give someone else’s child an opportunity to go mountain biking.

Here are the details. Take a Kid Mountain Biking Day will be held on Saturday October 1st at Lory State Park – Corral Center Bike Park in Fort Collins. The event organizers do ask that each child’s bike be in good working order and that each child has a helmet.

We’ll see you out there!

Bikes and Beer, there couldn’t be a better combination, right? Fort Collins has the most brewers and microbreweries per capita of any city in Colorado. Colorado is now ranked 2nd in country for most craft beer by production volume. We also have a strong biking tradition with one major brewery being all about bikes and beer. It certainly makes for a fun combination.

After a day of touring our local breweries on bikes I started to think about bikes, beer and sports performance. I wanted to understand how moderate drinking might help or hinder fitness.

We all know the guy or gal who can have a few drinks the night before a race or other sports event and still have the performance of their lives. Other’s who imbibe might find themselves with a splitting headache in the morning and barely be able to get out of bed.

We’ll start with the good news first. According to the American College of Sports Medicine, consuming up to four drinks a day can have a protective effect on the cardiovascular system. These benefits include higher HDL or good cholesterol and improved insulin resistance. However, most researchers would tell you that the protective properties of wine and beer are not significant enough to be a good reason to start drinking.

Most people probably don’t drink for the cardiovascular benefits, most of us drink to kick back and relax. Anyone who has race anxiety might benefit from the relaxation properties of alcohol. Just don’t count on alcohol making you sleep better. It might help you fall asleep more quickly, but the sleep tends to be lest restful.

The truth is that if you are looking for increased sports performance, it’s best to stick to only having one drink. You might even consider abstaining up to 48 hours before a race. Here’s why.

Alcohol is extremely dehydrating. It is a diuretic and can deplete your electrolytes which are critical proper cell function. Not only can this impact your performance in hot weather, but it can impair your body’s ability to properly thermoregulate in cold temperatures as well. If you do choose to drink the night before an event or big workout consider alternating water with each drink.

Alcohol can also have a negative effect on your balance which can make any sport which requires dexterity such as trail running or mountain biking more difficult.

Unfortunately, the byproducts of alcohol digestion can negatively impact strength mainly because it inhibits the metabolic pathways that produce ATP which is the body’s primary fuel for strength training. It also causes the liver to release a chemical that impairs testosterone, which is a key hormone in muscle development.

As with most things in life, moderation is best. Don’t be afraid to occasionally have a drink or two and enjoy our fine local beers. But the night before a big event or workout you should consider abstaining altogether or just limit it to one drink.

See you out there!

If you are more of a fair weather cyclist, you’ve probably built your training base but might be struggling on the climbs.

Climbing requires strength, a high aerobic threshold and a mindset for suffering. These tips should help you find your climbing legs in no time.

From a cardiovascular perspective, climbing repeats are probably the most important way to increase your lactate threshold. Start by finding a hill that will take you 6 to 8 minutes to climb. The base of Rist Canyon and the hills around Horsetooth Mountain Open Space are a perfect place to do this workout.

It should be done on a steady grade climb. Try to keep a cadence between 70 and 85 rpm. You should be working hard enough that your breathing is labored but still remains deep and in control. If your breathing is short and labored, you are going too hard and should back off a bit. Give yourself 6 to 8 minutes of recovery once at the top and repeat this two or three times total for the workout.

You need a strong core, particularly strong lower back, glutes, hamstrings, quads, calves and triceps to excel on the steepest of climbs, especially climbs like Rist Canyon or the dams on Centennial Drive on the east side of Horsetooth Reservoir. Since we are in the midst of cycling season, you’ll want to keep your weight in check and increase your repetitions, focusing on muscular endurance.

The deadlift is a great exercise to strengthen your lower back and hamstrings. A proper squat is great for the glutes, quads and hamstrings. The key is you have to do it right and squat deeply to get all the benefits of this exercise. To achieve proper form, your rear end should be below your knees at the bottom of the squat. Look at yourself in the mirror or have a knowledgeable coach help you master this exercise.

Calf raises will help prevent your calves from fatiguing on long, steep climbs. You can do these on any step. Do as many repetitions as it takes to feel the burn.

You also can do dips just about anywhere such as on a step or a chair. Do as many of these as it takes to feel the burn. I also recommend doing pushups. These work your core and your triceps if you keep your arms closer to your body.

Climbing takes mental commitment. If you are riding in a group or in a race, remember everyone is hurting and it is whoever hurts the most that will likely make it to the top first. Most of all, don’t forget that the sooner you make it to the top, the sooner your pain will end. So dig deep and suffer to make it over the crest.

See you out there.

Last week, I wrote about proper etiquette for navigating our paved trail system and riding on the road. This week we will talk about the rules for using multi-use off-road trails.

We just came off almost a week straight of rain and I was aghast to see mountain bikers heading up to the trails only a day after the rain had stopped.

Rule 1: Don’t ride the trails when they are muddy.
In almost all cases you shouldn’t ride on a trail when it is muddy. When you ride in the mud you are significantly contributing to trail erosion, and you seriously affect the quality of the surface of the trail when it dries out.
Furthermore, trail damage and erosion is one of the major reasons trails are closed. Don’t be surprised to see a trail that has been ridden on while muddy closed the next day.
If you thought the trail had dried up but you encounter a puddle, don’t go around it, go straight through it. If everyone goes around the puddle it damages the sides of the trail and widens it; while going straight through it keeps the trail width intact and minimizes trail damage.

Rule 2: Always yield.
IMBA recommends that “Do your utmost to let your fellow trail users know you’re coming.”
They recommend calling out a friendly greeting or ringing a bell. You should try to anticipate other trail users as you ride around corners. Bicyclists should yield to other nonmotorized trail users – that means runners, hikers as well as horses. Bicyclists traveling downhill should yield to ones headed uphill, unless the trail clearly is signed for one-way or downhill-only traffic. In general, strive to make each pass a safe and courteous one. In Colorado, we share the trails with a lot of horses, so be especially careful to pass them and ask the rider what to do if you don’t know.

Rule 3: Leave no trace.
Seriously folks, please do not litter or alter the trail. There’s no reason to leave gel packs, bar wrappers or any other litter on the trail.
Leaving no trace also means protecting the trail. That means staying on the trail as opposed to walking around obstacles or taking short cuts through switchbacks.

Rule 4: Respect open trails.
Again, we are lucky because some of our trails cut through private property and it is a privilege to be able to use these trails. Please, be respectful of this and don’t do anything that might jeopardize these agreements.

Rule 5: Be prepared.
You know what they say in Colorado. If you don’t like the weather, just wait five minutes. It’s always good to be prepared for storms by packing some warm gear and a rain jacket. You also should consider carrying a first aid kit.
If we obey the rules of the trail and respect each other – walkers, runners, hikers, horseback riders and cyclists can all enjoy these wonderful trails together right here in our backyard.

Be safe and courteous out there and have fun. See you out there.

Great new video by Dave Kemp and the FC Bikes crew explaining the new Fort Collins bike lane and bike box markings.

The weather should be breaking soon and hot summer days perfect for road riding and cruising across the paved trails of Northern Colorado should be upon us. With that in mind, this is a reminder about safety tips for riding on paved trails as well as the road.

Always ride, walk and skate on the right side of the trail. Teach your children the same. Obey all signs, particularly stop signs at busy intersections. It is difficult for cars to see you as you approach the intersection.

Always give an audible warning before passing other trail users. You should ring a bell or loudly and clearly call out “passing.” Why call “passing” instead of “on your left?” Many people actually move to their left when they hear you say “on you left.”

Next, listen up. Headphones can help you pick up your tempo and pass the time but they also prevent you from hearing warnings. If you do wear them, keep the volume low enough so you can hear others.

Use hand signals to indicate turns and stops. In Colorado, pointing left or right is considered a legal signal. Holding your palm down and out is the universal signal for slowing and stopping.

Do not stop on the trail. If you need to stop, pull off the trail so as not to block other users. Also, it is best to ride single file so other trail users can pass safely. Watch for the unexpected, especially with kids or dogs. It is important to slow down when the trail is crowded.

If you want to pick up the speed and expand your horizons, ride the road. When you are riding on the road, it is best to ride as though you are a car and obey all traffic laws, signs and signals. Ride on the right side of the road ideally on the shoulder or in the bike lane, but you do not have to ride in the gutter.

It’s actually safer to ride slightly closer to the white line as there is less debris to avoid and cars tend to give you more room rather than trying to squeeze by. Drivers should note that Colorado law stipulates you allow 3 feet to pass a cyclist.

A lot of new riders don’t know how to make a proper left hand turn. Before you initiate the turn, look over your shoulder, signal and when it is clear move into the left lane or turn lane as though you are a car. Once you have a green light or it is clear, proceed with your turn and move into the right side of the right lane or bike lane.

We are lucky that in Colorado you are allowed to ride two abreast as long as you are not impeding the flow of traffic. On curving canyon roads without bike lanes or shoulders, you’ll want to play it safe and ride single file.

Another safety tip is to make eye contact with drivers. You never should assume motorists see you or that you have the right-of-way. Protect yourself by wearing a helmet, glasses and gloves. Also, it is the law in Colorado to use a headlight, taillight and reflectors at night.

Finally, expect the unexpected; staying alert is key to being safe on the bike. See you out there on the trails.

One of the great things about living in Fort Collins is our extensive trail network. I’m not just talking about our 35-mile paved trail system that connects the majority of the city, but the off-road trails that provide recreation to mountain bikers, horseback riders and hikers.

The major trails in Northern Colorado include Horsetooth Mountain Open Space, Lory State Park, Devil’s Backbone Open Space, Soapstone Prairie Natural Area, Red Mountain Open Space and Maxwell Natural Area as well as a number of trails off the Poudre River.

Unfortunately, these trails do not maintain themselves and without continuous work would become unusable. While the city of Fort Collins, Larimer County and Colorado State Parks play a large role in maintaining these properties, volunteers at Over-land Mountain Biking Club also play a tremendous role in maintaining and improving our trails.

Last year, Overland Mountain Bike Club donated $5,000 to Wilderness Restoration for a much needed reroute on Hewlett Gulch and another $5,000 for a reroute of the Sawmill Trail at Horsetooth. The group also hosted many trail days working extensively on popular Bobcat Ridge, Pineridge, Maxwell, Shoreline, Blue Sky, Lory and Horsetooth trails.

Besides maintenance projects, the group as well stepped up its education campaign to include comprehensive signage on the trails. According to Kory Swanson, communications director of the club, “One of the projects I’m most proud of is the sign project on the Maxwell and Pineridge sections of the Foothills Trail. Working closely with the city of Fort Collins, we were able to install 16 signs that cover everything from trail etiquette to skills.”

These signs are particularly helpful for newbies who might not know anything about trail etiquette, but also may need help in how to tackle more technical obstacles.

If you are itching for the opportunity to participate in a trail maintenance day, the Subaru/IMBA Trail Care Crew will be here May 19-22 working with the club on training, planning and education.

The team of professional trail experts travels year-round throughout the United States and beyond, leading trail work sessions, meeting with land managers and working with International Mountain Biking Association-affiliated clubs and the communities they serve to improve mountain biking opportunities.

This visit will coincide with the Friends of Lory Trail Day from 9 a.m. to 2 p.m. May 21 and culminate with trail work at the park. You’ll want to bring some work gloves, sturdy boots/shoes water and whatever else you’ll need while working outside all day. The club will provide a snack and lunch.

For more information about this program or to register visit the Overland Mountain Biking website at http://overlandmtb.org

Part of what makes our recreation areas so great is how many people give back to our community. We hope you can help.

Once again Fort Collins receives honors for being a cycling city. According to the U.S. Census Bureau’s 2009 American Community Survey, 9.9 percent or 7,776 of Fort Collins residents commute to work via bicycle most days.

As the days get shorter and cooler, many fair weather bicycle commuters get back into their cars only to leave the joy of riding to work behind them, but it doesn’t have to be that way. We have the advantage of living in a bike friendly city that provides an extensive and growing system of trails and where our trails are plowed quickly after a storm, sometimes even more quickly than the roads. So the fact is, it is possible to continue riding and stay safe and warm even on the coldest days of the year.

The two most important considerations for winter bicycle commuting are visibility and staying warm. There are four key pieces of equipment for maintaining excellent visibility during dark morning or evening commutes or even on overcast days. The first is a white headlight. Headlights are required by both state law and city ordinance. If your commute is on well lit streets a simple LED light will suffice. However, if you find yourself riding on unlit trails you may prefer either a multiple LED light or a halogen light which will light up the road well as help you been seen.

By law you also need a rear reflector; however a rear light on blinking mode will dramatically improve your visibility. In addition to having reflectors on your wheels there are also lights that can go on your wheels. These lights will help improve your visibility from the side and help you be better seen while crossing intersections.

Finally, a piece of reflective outerwear is also a big plus. Manufactures are making jackets and other clothes with super reflective or illuminating designs and some even have a light built in to further improve your visibility. When it comes to visibility take no chances.

The other challenge with winter bicycle commuting is staying warm , specifically your hands and feet. Consider using a mitten or lobster type glove so that your body heat can be better utilized. There are also burly gloves called Bar Mitts that are integrated into your handlebar. Finally, don’t forget shoe covers which can help keep your feet warm and dry.

Sweat is actually your biggest enemy when riding in cold weather. Many people actually overdress and end up sweating which causes them to be cold, which is why layering is the key to staying warm. The most critical layer of clothing is the base layer. Choose a wicking fabric for this layer next to your skin, which will help draw sweat away and dry more quickly. Expect to be a bit cold when you first start out and as you pedal you will generate body heat and warm up to a comfortable temperature in 10 to 15 minutes.

Finally, if you truly want to ride every day of the year, including in the snow, consider a set of studded bicycle tires. Just like studded car tires, these tires will ensure you have traction on both snow and icy surfaces.

So just because summer is over, you don’t have to store your bike for the winter and give up riding outside. With a little bit of extra gear and a desire to get outside you should be able to keep riding even on the coldest days of the year. In addition to keeping up your fitness you will also impress and hopefully inspire your car driving co-workers. See you out on the trails!

By guest blogger, Roscoe Cummings

1. When replacing cables, always replace the housing – Putting a new cable into dirty housing will only hasten the cables corrosion.
2. Don’t over tighten – Most bolts should be snug firmly, when over tightening you run the risk of stripping out the bolt, crushing the object being clamped onto, or stripping threads, or having the part seize in place in the future. Finding the proper balance of how tight or how loose comes with time and experience, ask more experienced mechanics when you have questions.
3. Check suspension linkage bolts with a torque wrench – most linkages have the torque value on the bolt. This is important as you don’t want to over or under tighten the linkage. Either could cause damage to your frame. An over tighten bolt could crush a bearing or bend the frame. An under tightened bolt can wear out bushings faster or cause ovalization of the bearing seat in the frame.
4. Check your Pedal Cleat Bolts – These can come loose and fall out.
5. Use the right lube, for the right application – There are many different types of lubes available. Each one touts its own superiority to what they are used for and everyone has their own opinions. Basically there are a few basic types of lube- Dry, Wet, and Wax-based. Each has its own strengths and weakness, as well as different components and environments require different types of lube. I will be doing my next blog on this subject.
6. Wash your bike properly, FIRST – (Link to bike wash blog)
7. Develop a process, an order of doing things. This allows you to be more efficient and helps you avoid overlooking steps in the tune up or any repair.
8. Understand the difference between clamping torque and bolting torque. Bolting torque applies to linkage and connecting to parts together with a bolt. Clamping torque refers to parts that are round. i.e. steer tube, seat post, and handle bar. The universal standard on most stems is 5nm. This still could crush a carbon bar. IF the torque was spec’d not to crush the bar, wouldn’t the torque value be on the bar. I use bolting torques literally. I snug the bolts on clamps so that the object doesn’t move, but I also make sure not to crush the component. If you have any questions about if something is safe, ask a PROFESSIONAL BIKE MECHANIC.
9. Grease seat post (unless it is carbon), H2O cage bolts, pedal spindles, crank bolts, and rack bolts.
10. Use the right tool for the right job. Using the wrong tool will cause damage to the part you are working on, this damage will cause more work, and cost you more money.

How well do you think you know the Tour de France?

If you know it well, it could mean a $50, $75 or $100 gift certificate from Lee’s! All you have to do is pick the winners of four of the competitions awarded at this year’s Tour de France, plus a couple of tiebreaker questions in the event that this proves too easy for the experts amongst us!

Competitions
Yellow Jersey – General Classification (overall winner)
Green Jersey – Points Competition (best sprinter)
Polka Dot Jersey – King of the Mountains Competition (best climber)
Best Team Competition (no jersey awarded)

Tiebreakers
#1) Who will win Stage 15 from Pamiers to Bagneres-de-Luchon? (It’s a 187.5 km stage with an above-category climb and a very tricky descent to the finish)
#2) Who will win Stage 19, the individual time trial?
#3) How many minutes and/or seconds will Lance Armstrong finish behind the overall winner in the general classification? (Enter :00 if you think he’ll win it all!)
You will have until Stage 7 (end of the day on July 10th) to submit your entry!

Prizes
1st Place – $100 gift certificate
2nd Place – $75 gift certificate
3rd Place – $50 gift certificate
Stop into Lee’s North, Lee’s South or the Trek Store in Loveland and ask to fill out an entry form. Good luck!