637 results for 'ceramicspe onli'

The future of your local triathlon may be in jeopardy.  With declining numbers since 2015, Covid may just be the final nail in the coffin for some races.  I recall one of our local race directors stat

Your Triathlon Flat Kit: What to Pack and Practice Pack a minimalist kit: 1 to 2 pre-checked tubes with correct valve length, 2 tire levers, a CO2 inflator with two threaded cartridges (or a mini pum

Tubeless Sealant in Cold Weather: What Works Below Freezing Tubeless sealant can stop working well in the cold. Most formulas have a rated temperature range, and below it the liquid thickens, slows d

Becoming a "certified" coach has a very low barrier to entry.  Did you know a cyclist can become a "USA Cycling" certified coach by taking a correspondence course in a few hours?  And that USA Triathl

Terrain Driven Tire Sidewall Protection: Casing First, Inserts Later Tire sidewall protection comes from reinforced casings, sidewall layers, bead-to-bead breakers, and tubeless inserts working toget

45mm Default: Gravel Tire Clearance Test Fit Checklist for Riders Aim for at least 45mm of tire clearance as your smart default, and go to 50mm or more if your riding calendar includes mud, technical

If your child ranks in the 5% category for height/weight it probably means his or her parents are of slight build as well.  And if your child tells you he wants to play nose guard on the football team

In my experience, there are a few common misconceptions many athletes have.1. Miles = Speed. Going farther does not necessarily mean getting faster. If you put in a lot of weekly miles, but lack any

You are likely familiar with carb-loading or adjusting your diet to be more carbohydrate rich in the days leading up to an event.  The objective is hyper-saturating the muscles with energy storing gly

Cyclists: Fly with CO2 Cartridges Without Confiscation on U.S. Flights Loose CO2 cartridges are not allowed in carry-on or checked baggage on U.S. commercial flights. The TSA and FAA treat them as co

One of the most rewarding aspects of coaching a beginner or deconditioned athlete is watching how quickly fitness can improve. Early in a training program, almost every appropriate training stimulus p

With the rise of cycling power meters, riders now have access to more performance data than ever before. From training zones to advanced performance metrics, power data can dramatically improve struct

Presta vs Schrader: Which Valve Is Right for Your Bike? For road, gravel, and tubeless setups, Presta is the right choice. For commuter bikes, kids’ bikes, and any wheel where pump access matters mos

Match a Cycle Computer to Your Goal: 4 Rider Types and What Data to Prioritize If you train with power, prioritize a head unit that displays and logs watts reliably. If you explore unfamiliar roads,

No swimmer works hard, swimming lap after lap, just to get injured. But that may be the cause of swimmer's shoulder. Lap after lap, done with the wrong swimming technique, too often or too fast. USA

Tune SPD Spring Tension One or Two Clicks at a Time  Turn the pedal’s tension screw clockwise to tighten and counterclockwise to loosen, changing the setting by only one or two clicks at a time. Befo

By Michelle Hanson MS, RD, LDAddressing the nutrition needs of an athlete is actually quite a complicated topic. There is no one general formula that will work or that can be applied across all disci

I had entered protected airspace and was a seven and a half feet and closing fast when I was stopped in my tracks by a wary glance that told me I was getting too close to the six foot limit.  I smiled

The act of running although natural may be very hard on ones body.  It involves highly compressive forces many times your body weight unlike other sports such as cycling or swimming. The eccentric (le

I recently witnessed this near calamitous incident between motorist and cyclists; and a lot can be learned from it.  I was driving home behind one of the local group rides.  The riders were taking up

What PSI Should You Run for Gravel Tires? For most gravel setups, start at 35–45 psi for 35mm tires, 30–40 psi for 40mm tires, 25–35 psi for 45mm tires, and 22–30 psi for 50mm tires, then fine-tune f

The average cyclist does not have an unlimited budget when it comes to upgrades and a common question is where is the "best" place to put limited dollars.  One of the first things to consider is how l

In these economic times triathletes are looking for ways to limit expenditures like everyone else. I am often asked where the “best” or most effective place to invest in triathlon equipment lies. Al

Tire Rotation Direction for Competitive Cyclists If your tire has a manufacturer-stamped rotation arrow on the sidewall, that arrow is the single authoritative guide. Follow it, no debate needed. Whe

Stop Guessing: Test Stem Length in 10mm Steps with Sizing Stems Stem length is the center-to-center distance between the middle of the steerer tube clamp and the middle of the handlebar clamp, typica

Athletes are always looking for an edge. This may come in the form of a new supplement, gadget, piece of equipment, or training methodology. Many of these are of negligible or no value to performance

Shop Tested Fix for Bicycle Tubeless Tape Residue The fastest safe way to remove tubeless tape residue is to warm the old tape with a hair dryer, peel it back in strips, then wipe the rim bed with 91

Aerobar Pad Width: 15–25cm Setup Rule; Choose Comfort First Over Aerodynamics Most riders should start with a pad center-to-center width between 15 and 25 centimeters (about 6 to 10 inches), adjusted

What happens when your hard work as an athlete stops paying off? Every endurance athlete has a finite amount of potential—and a limited window of time in which to reach their peak performance. These c

An athlete I was consulting with asked me a pointed question recently, "what is the most important element of training." Without a doubt consistent training is the most important aspect of athletic

Injuries are frequent during the course of a long triathlon season. A typical reaction from an athlete is to stretch the affected area. Few athletes realize, however, that this stretching can length

Nothing motivates like progress. Nothing inspires like accomplishment. And nothing validates like success. I have witnessed these things countless times in over two decades of coaching amateur to p

If you have ever watched the opening intro to "Baywatch" you can easily envision too much vertical movement in your stride.  The characters look like they are running on the moon with big, bounding, l

SRAM once again upsets the power meter market with new offerings from $220 for a crank based system.  Using their Quarq technology SRAM integrates the power meter in two locations; within the spindle

By Coach Tracy PalmerAs a coach and an athlete, I have always welcomed the off season. I like the change in pace and the change in focus with my athletes. We may work on running a little more, spend

Total Puncture Score: Cyclists Match Protection Layers to Your Ride Puncture protection layers are engineered rubber, textile, or fiber reinforcements built into the tread, apex, or sidewall of a tir

How Many Bike Light Lumens Do You Actually Need? For most riders, the right output depends on where you ride. A 200–400 lumen front light handles lit urban streets. 600–1,000 lumens covers mixed or u

Runners are an interesting breed. It’s obvious that the number one goal in most sports is to do something (to win, to get stronger, to pass more), but the top goal for many a runner is to not do som

By Michelle Hanson MS, RD, LDAthletes often find it hard to determine the correct balance of foods and food types to consume to maximize performance. There are so many food myths and diets out there

How to Tell If You Need a Proper Bike Fit: Watch Your Knees One of the easiest ways to determine whether a cyclist needs a proper bike fitting is by observing their knee alignment while pedaling. When

By Coach Matt Russ Knee pain is one of the most common problems I encounter during a professional bike fit. While there are many possible causes, one of the first places I look is the foot-to-pedal in

Bicycle lights have come a long way with dozens of features.  There are now literally hundreds of lights on the market and it can be a bit hard to navigate what to look for.  We will break down it dow

Power meters used to come with big compromises.  The most popular design was located in the hub of the wheel which meant sacrificing performance (added weight) for the data as well as limiting your wh

A healthy dose of hill running is some of the most productive training you can do. There is no doubt that runners who regularly hill train get faster. For best results you should vary your hill routi

Iron is a trace element, meaning it is present in the body in extremely small amounts. However, it plays a critical role in human metabolism. Iron forms the oxygen transporting compounds in blood (h

Combined my wife and I have over 50 years coaching experience up to the professional level.  We have witnessed a lot of athletes excel, and a lot burnout, especially on the youth level.  One of the mo

Tubeless Road Tire Pressure: A Rider’s PSI Guide For most road cyclists on tubeless setups, start at typical pressure ranges for a 25mm tire, dropping to lower typical pressures for a wider 28mm tire

Q-Factor Pedals: How to Tune Stance Width for Comfort Q-factor is the side-to-side distance between your pedal attachment points, measured parallel to the bottom bracket, and it sets how wide or narr