637 results for 'ceramicspe onli'

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

In more than two decades of coaching athletes, I have had the privilege of watching some of my junior athletes progress all the way to the professional level. Along the way, I have developed a broade

19% Fewer Crashes: Daytime Running Lights for Cycling Yes, running a light during the day is worth doing. A controlled experiment in Odense found that cyclists using permanent daytime lights had a 19

Aero Bar Tilt: How Much Angle Is Right for You Most riders should start with their aero extensions close to level, then tilt them up in small steps, a few degrees at a time, until they can hold the p

UCI Aerobar Rules: What’s Legal in 2026 and How to Check Yours Aerobars are legal in UCI individual and team time trials and banned in mass-start road races. In a time trial, the extensions can reach

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

With a two year old and another on the way we began our search for a tandem stroller.  What I discovered was that while there were plenty of tandem strollers, there were few that could accommodate an

Tire Rolling Resistance: Physics, Fuel, and What It Costs You Tire rolling resistance is the energy a vehicle must continuously supply just to keep its tires rolling on a surface. Every rotation defo

Acai berries have been categorized by many marketers as a “superfood.” A superfood is a term sometimes used to describe food with high phytonutrient content that would offer health benefits as a res

By Matt Russ Before beginning any workout, an endurance athlete should ask one simple question: What is the specific purpose of this workout, and what do I want to accomplish? If you cannot answer tha

When I began coaching individual athletes almost twenty years ago, I had a relatively simplistic view of what was required to achieve peak athletic performance. I believed that if you put the right at

Recently a friend opened up to me about her anxiety over her son being in a lacrosse “funk” and suffering from low self-esteem. My first reaction was to say, “Oh, he's just having a few bad games.

By Coach Matt Russ Illegal drafting on the bike leg has become one of the most talked-about problems in triathlon this year, and for good reason. Athletes are increasingly frustrated by competitors wh

Gravel Cassette Size: How to Pick the Right Range The right gravel cassette size is the one that gives you an easy enough low gear for your steepest climb, a tall enough high gear for your fastest ro

Which Gravel Tread Pattern Actually Fits Your Ride? Match your tread to the hardest surface on your route: slick or file tread for pavement and hardpack, semi-knob for mixed gravel, and knobbed tread

Under $20: Seat Stubborn Tubeless Beads for Home Cyclists The fastest reliable fix for tubeless bead seating is removing the valve core and sending a high-volume air burst into the tire, using a floo

Shop Tested 2 Inch Rule: Tubeless Sidewall Repairs A tubeless sidewall puncture is sometimes fixable, but only within limits. A plug can seal a small, clean hole near the center of the sidewall long

Passthrough Charging for Bicycle Lights: 5 Indicator Behaviors to Know Passthrough charging means a power bank or portable power device refills from a wall outlet while it powers another device at th

Sports Nutrition and Supplements: Separating Fact From Fad by Matt Russ Although our bodies are remarkably similar in many ways, when it comes to sports nutrition and supplementation, what works extr

XDR Fit Checks for Mechanics: 1.85 mm Spacer Rule XDR is SRAM’s road driver body standard, built to accept road cassettes with a 10-tooth low-end cog. The compatibility verdict is simple: XDR cassett

Neck and shoulder pain is one of the most common problems cyclists face—especially during long rides or when using an aggressive riding position. Fortunately, this issue is usually easy to solve thr

Avoid an 8.3 Watt Drag: The Most Aero Way To Mount Your Water Bottles The most reliable setup combines two low-drag frame-mounted cages with a collapsible soft flask stashed in a jersey pocket for ba

For many endurance athletes, fall and winter mark the end of the racing season. After months of demanding workouts, high-intensity training, and competition, taking time to recover is essential. Howe

Yes, You Can Carry Repair Tools in a Water Bottle A purpose-built tool bottle is a practical, discreet way to carry a compact repair kit on most rides. It fits in a standard bottle cage, keeps tools

I have been asked my opinion on coconut oils more than anything else in the recent past. I guess the population has gone cuckoo about coconuts. The only fact that stayed clear to me about coconut oi

When Is the Best Time for Athletes to Lose Body Fat Without Hurting Performance? by Matt Russ Increasing speed requires the consistent and careful application of training stress. However, gaining body

Proper race peaking is one of the most challenging aspects of endurance training. The goal is to reach your best fitness at precisely the right time—when your target race arrives. Achieving that peak

For many triathletes, the end of the racing season brings a welcome opportunity to relax, recover, and step away from the demands of structured training. However, one of the biggest mistakes endurance

The Gravel Repair Kit That Gets You Home Every Time A solid gravel repair kit covers five jobs: seal or swap a punctured tire, add air, adjust or cut a chain, tighten what’s loose, and carry a few co

20–99g TPU Tube Weights Significantly Less Than Buytl Tubes and Lower Rolling Resistance TPU inner tubes deliver sizable weight and rolling-resistance benefits but require model-specific care and hav

The aerobar or aero position was not designed for comfort, is was designed to reduce drag which it does a great job of.  But it is by no means natural to the human body and many people have a hard tim

My 12 year old son's church league basketball team just got fairly trounced; although both teams missed way more shots than they made.  As his team exited the court I noticed one kid openly sobbing, a

Aerobar Fit in Six Steps: Bench to Road Setup, Torque to Spec Yes, clip-on aerobars will fit most round 31.8mm handlebar sections, but only when you clamp on a rated section, torque bolts to the manu

CO2 Cartridge Sizes: The Complete Cyclist’s Guide CO2 cartridges come in five main sizes: 12g, 16g, 20g, 25g, and 33g/38g. For most road cyclists, a 16g cartridge handles 700x23–32c tires comfortably

Handlebar Flare for Gravel: How Much Do You Need? Flare is the angle at which the drops of a gravel handlebar splay outward compared with the tops and hoods. For most gravel riders, 12° to 16° is the

Bike Light Mounting: A Cyclist’s Guide to Getting It Right Mount your headlight on the handlebar and your taillight on the seatpost. That single combination covers most riders because it keeps both l

Bike Light Runtime: What the Numbers Really Mean A bike light’s runtime is the time it lasts on one charge in a specific mode, and the figure on the box usually describes its dimmest setting. At full

Before the start of the Salt Lake City Marathon in April, it hit me how geeky we runners are. As I sat in a field doing glorified yoga exercises to make sure my hip flexors were loose and ready to g

Before the start of the Salt Lake City Marathon, it hit me how geeky we runners are. As I sat in a field doing glorified yoga exercises to make sure my hip flexors were loose and ready to go, I watc

Swimmers for the most part make great triathletes, and year round swim programs are a great place to shop for talent. Swimmers are outstanding athletes that develop excellent aerobic capacities; and

Choose a Power Meter That Won’t Make You Buy Twice A cycling power meter is the single most effective objective training tool for riders who want measurable, repeatable performance gains. Yes, compet

How to Service SPD Pedals: A Complete DIY Maintenance Guide Most Shimano SPD pedals are fully serviceable at home, and the fix usually takes less time than washing your bike. A five-minute grease pur

Electric Inflator Noise: How Loud Is Too Loud for Bike Tires? Electric bike inflators are loud. Independent tests put compact units between roughly 74 and 90 dB, and none of the tested pumps was desc

Aerobars May Fix Cyclists Numb Hands. Test Before You Ride. Aerobars often relieve numb hands because they move your body weight onto your forearms and let your wrists sit in a neutral position. The

Bikes range in price from as little as $800 to well over $5000, and vary greatly in design, materials, and performance. If you are new to triathlon, or even contemplating a triathlon, do you have to h

90 Second Pre Ride Disc Brake Safety Checklist - Don't Skip Disc brakes are safe when installed correctly, inspected regularly, and maintained on schedule. Before every ride, check for fluid leaks, c

For many of my athletes, staying on top of their training while traveling is one of the biggest challenges they encounter. While running and even swimming can be performed relatively easily on the

Ti‑6Al‑4V Pedal Spindles: Less Inertial Weight, Less Fatigue, and Greater Corrosion Resistance in Wet For most weight-conscious road and triathlon riders, titanium pedal spindles are a worthwhile upg