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How to avoid weight gain while eating enough for cycling

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If you’ve just started training for a race or you’ve increased your riding lately, the chances are your body is craving more food than ever. It might come to you in the middle of the night, first thing in the morning, or a couple of hours after your supper, but one thing’s for sure – hunger will come knocking when you least expect it.

To read more click the link below.

http://www.bikeradar.com/gear/article/cycling-nutrition-are-you-eating-enough-30327/

How long should I wait before doing another hard workout?

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We received this questions on Twitter:

“I heard you should wait till your legs feel springy before doing another hard workout. I can wait a whole week and still not feel good, but my coach says to ignore it. Am I missing something? #askalp”

Read more here

Training Ride

Join Team OvCaRe for the 1st official training ride of the season! All levels welcome!

When: Wednesday April 1st, 5:45pm. Leaving at 6pm sharp! 8pm back.
Where to meet: Park at Fir and 10th, Vancouver
What we do: UBC Hill Repeats
Where we go? http://www.mapmyride.com/routes/view/644425754

Tip Of The Day! from our friends at velofix

The weather is getting nicer and we are finally moving into the spring here in the Lower Mainland. For many, this means that being on a bicycle will become a daily activity. Below we share some common Cycle Safety Tips to help you stay safe & enjoy the summer months!

Follow us this week on Twitter for #TipoftheDay from @thevelofix

Safety Tip #1: Pre-Ride Inspection

Before heading out on the road you should give your bike an inspection to e­­­­­nsure the safety of you and others on the road. Keep an eye out for:

–    Proper Tire Pressure
–    Brake pad inspection / brakes not dragging
–    Brake levers working
–    Damage to the frame or integral components
–    Lacerations or bulges on tire
–    Appropriately tightened quick releases
–    No big knocks or “play” i.e. loose headset/bars/saddle

Safety Tip #2: Sidewalks are Dangerous

Unless otherwise posted, you are not allowed to cycle on sidewalks in the Lower Mainland. Keep your bike on the road and follow the rules of the road to stay safe out there!

Safety Tip #3: Sticking to the Right

Cyclists on the road need to obey all the same traffic laws as cars. It is recommended that you stay in the right lane and find a position on the road that is a safe distance from the curb & any parked vehicles. If it makes you feel safer, take up the whole lane and respect the flow of traffic! Make sure you are visible & using signals to make your movements known to traffic around you.

Safety Tip #4: Eye Contact

Maintaining eye contact with other vehicles, pedestrians, and cyclists is a must, especially at intersections where you need to rely on visibility to stay safe! These rules apply in every situation, even away from the city.

Example: When descending down Cypress, keep your eyes on the road! (Not your Garmin!!)

Safety Tip #5: Signals

On a bicycle you are burdened by not having a turn signal, or brake lights! When riding in a group, or commuting in the streets, you should familiarize yourself with a few simple gestures that signal others as to your movements.

Just to name a few:

–    Turning Right: Right arm extended out, or left arm at a 90 degree angle facing up
–    Turning Left: Left arm extended out, or right arm at a 90 degree angle facing up
–    Stopping: either arm at a 90 degree angle down, or directly behind the small of your back
–    Vocal signals: riders may say “car back”(meaning cars behind the group) or “car up” (cars ahead of the group)

In a group ride there are various other hand signals that assist in signaling hazards and other group actions you should familiarize yourself with.

Example: Signaling and pointing out obstacles on the road. The riders at the front generally do this first. Riders should point to the obstacle and announce it.

Safety Tip #6: Extra Care when Wet

Riding in the rain can be a hazardous venture; extra care should be given during turns & other normal actions as the traction between tire and road is reduced. Extra care is the rule of the day! Learn the limits of your setup; tires, brakes etc. will effect how well your bike handles.

Example: Lower your tire pressure on wet days to improve cornering and braking

Safety Tip #7: Regular Maintenance!

Keeping your bike well maintained and ready for the road is a must! Be sure to have your bike checked regularly to avoid any problems on the road.

Book our Mobile Bike Pro Shop today at www.velofix.ca & we will come to you and service all of your cycling needs!

Save Time. Ride More

– See more at: http://www.velofix.ca/cycle-safety-tips/#sthash.sNRRWpqT.dpuf

Like to cycle and like yoga? then this is for you!

Yoga for Cyclists

Join world-class cyclists who practice yoga to improve their performance and recovery time on and off the bike.

Click here for more.

Ride Hard, Recover Harder

If you’re hammering every day, you’re probably holding yourself back. Here’s how to not go all-out just right.

Though he spends thousands of hours on the bike, some of Chris Horner’s most important race prep takes place on the couch. “It’s a physical and mental break,” says the RadioShack-Nissan pro, about getting off his feet and paying attention to his remote instead of his watts.

Click here for the full article.

MAKING CYCLING A MOUNTAIN INTO A MOLEHILL!

Climbing Techniques

You don’t need to ride in the Tour de France to encounter to some good size hills. Hundreds of local cyclists go tackle our local mountains every year. You may already be signed up for a great hill climb event such as the Glotman•Simpson Cypress Challenge. Or, you may be thinking you would love to challenge yourself but could really use some tips on getting up the hill.

Never fear, we are here to help you make that Mountain into a molehill.

Generally speaking, hill climbing takes two forms, seated climbing and out of saddle climbing, though to climb a mole hill (or a mountain) quickly, a rider will likely employ a mix of both techniques.

To learn more click here and happy climbing!

 

Know what you’re eating!

Are those training bars really what they say they are?

 

Is Your “Energy Bar” Worse Than a Candy Bar?
Whatever you call them- health bars, nutrition bars, energy bars, or power bars – they lead you to believe they are the perfect snack containing the optimal balance of protein, carbs, and fats. Let’s take a look.
http://eatlocalgrown.com/article/11811-energy-bars.html

Technique: Cadence matters

Cycling is a simple sport really. To break it down into its simplest controllable factors you can vary your effort (heart rate), gearing (front and rear combination) and pedal cadence (revolutions per minute). Click below for more.

http://www.bikeradar.com/fitness/article/technique-cadence-matters-16394/

Road ID – Something every cyclist should own!

Road ID – Everyone Needs Some Peace of Mind

 

Road ID makes the premiere line of identification products for cyclists, runners, triathletes, kids and anyone not glued to the couch. Get some laser engraved peace of mind.
RoadID.com