539 results for 'ceramicspe onli'

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

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

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.

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

To win at any sport takes a combination of natural ability and mental skill sets. Both of these charactoristics must be developed and honed. Even if you are not physically capable of becoming a cham

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

by Coach Matt Russ for Triathlon Life MagazineCompared to traditional sports, triathlon is the new kid on the block. Participation in a youth event represents some new and perhaps unique challenges

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

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

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

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

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

Bicycle seats come in a wide variety of shapes, sizes, and designs. Finding the right one is often a confusing process of trial and error for cyclists. However, a little education goes a long way, a

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

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

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

Proper race peaking requires that you be at your best fitness level of the season at precisely the same time as your goal race(s). This means exact timing and performing the right work outs at the r

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

Aerobars vary widely in design, comfort, adjustability, weight and price. It is important to choose the right aerobar for the type of triathlon or time trial event and training you will be doing.

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

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

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

The Right Triathlon Hydration Setup for Every Race Distance For sprint and Olympic races, a single BTA aero bottle covers most needs. For 70.3 racing, pair that BTA bottle with one frame cage as back

Measure First: 35–120 ml of Tubeless Sealant Per Tire Start with a moderate amount per tire that increases with tire width: smaller amounts for road tires, more for gravel, even more for standard mou

Cyclists: Save Up to 8 Watts With Aero Bottle Placement Hide your hydration when you can. Tucking a bottle between your arms or angling one tight behind the saddle beats a round bottle on the downtub

By Matt Russ for USA Triathlon Multisport ZoneI am surrounded by hyper-intelligent women and I have no problem admitting freely that I rely heavily upon them. I figure if you encompass yourself with

Tubeless Valve Length: Pick the Right Stem for Your Rim For most riders, the correct tubeless valve length is your measured rim bed depth plus 10–15 mm for rim tape and pump clearance, rounded up to

by Matt Russ (more on bike fitting services at The Sport Factory)for Inside Triathlon magazineA competition grade bicycle is not cheap. Once fully outfitted you will have probably spent thousands of

Cyclists, Test Your Hitch Rack Weight Limit With a Bathroom Scale The vehicle’s tongue-weight limit is the number that controls how much weight a hitch rack can safely carry, not the hitch’s maximum

Cyclists that are brand new to triathlon or time trialing and the "aero" position often find it uncomfortable.  But with up to 60% of aerodynamic drag coming off the torso alone some initial discomfo

By Coach Matt RussAthletes often contemplate what the “right” or “correct” pace should be for a particular multisport distance. Designing and implementing a race pacing strategy can be challenging a

By Coach Matt Russ for Triathlon Life Magazine When it comes to sleep, we know that different people require different amounts. Some individuals can function reasonably well on five hours, while someo

Tubeless Puncture Repair for Road and MTB Riders When sealant can’t close the hole, plug it. That single rule covers the majority of tubeless puncture repair situations you’ll face on the road or tra

Gravel Tire Width: Find Your Perfect Size in 2026 For most gravel riders, a 40–45 mm tire is the right choice. That range delivers the best balance of rolling speed, comfort on mixed surfaces, and en

By Coach Matt Russ The most difficult training plan to design is often one that addresses multiple, diverse endurance events within the same season. A triathlete may want to compete in short-course tr

by Matt Russ Bicycle power meters are arguably one of the most influential training technologies to come along in cycling in decades. Once considered a mythical device reserved for professional cyclis

When a customer is considering a power meter or crank purchase one of the most common questions I am asked is which crank arm length or gear choice is "best."  This is usually followed by an "I heard

Bottle Cage Bolt Torque 2–6 Nm: Read the Limiting Component Most bottle cage bolts tighten to somewhere between 2 and 4 Nm on carbon frames or carbon cages, and 3 to 6 Nm on aluminum setups. That ran