Stability-Ball Exercises to Build Strength and Flexibility

If you're like many cyclists, after completing a long ride your biggest complaint isn't the pain in your butt or legs; it's the pain in your back, often caused by riding for extended periods in the drops or hunched position.

The key to thwarting the chiropractor and the massage therapist is developing core strength. A strong core region (abdominal, lower back and hip muscles) stabilizes your spine and acts as a link in the transmission of power between the upper and lower body.
Read more of Mike Price's Article which appeared in Triathlete magazine

Eight Great Cycling Movies

As cyclist we don't have many inspirational movies that center around cycling. After all when you think of a high energy montage that inspires you to want to jump out of your seat and hit the trails or the road the Overture from "The Barber of Seville" probably doesn't immediately come to mind. (I hate to say it but Eye of the Tiger still gets me going)

I am not sure why there aren't more movies with bike related themes. Maybe once Lance completes this next chapter of his life we will get a truly great movie (we already have the book).

So without further ado here is my list of the Eight Great Cycling Movies:

70's Classics - The 70's saw Gregg Lemond win the Tour De France, US Team 7-11 and the first mainstream cycling movie.
Breaking Away - This was the first bike movie I ever watched. It inspired me to get my first road bike a blue Peugeot.

Movie Highlights: The Race scene with the Fictional Team Cinzano and training ride with the big rig.

80's Sleeper - Before Field of Dreams Kevin Costner starred in this sports related movie.
American Flyers I first saw this movie when I started Mountain Biking Back in 1999


Foreign Film - The movie is mostly in French with English subtitles.
2 seconds - Womens Downhill, bike messengers racing through the streets, an old tour rider, Campy vs. Shimano debate, and some lesbian action what more could you ask for?

Animated - Proof a picture is worth a thousand words
The Triplets of Belleville - a grandmother, aided by the triplets and her loyal, overweight dog, tries to rescue her cyclist grandson, who has been kidnapped by gangsters. This film was one of the most popular in the entire Cannes festival.

Based on a True Story - Hope made him a dreamer. Heart made him a hero
The Flying Scotsman (2006) Nothing inspires like a true story. I came across this movie recently and thought it was great made 2 hours on a stationary trainer fly by.
The Flying Scotsman is a feature film based on the remarkable true story of Scottish cyclist Graeme Obree. In 1993, and as an unemployed amateur, Obree broke the world one-hour record on a bike of his own revolutionary design, which he constructed out of scrap metal and parts of a washing machine.

Comedy - Before Paul Reubens was caught in a theatre with his pants down he was on the big screen with the "coolest bike ever!"
Pee Wee's Big Adventure
The story of an eccentric man-child Pee-Wee Herman embarks on the biggest adventure of his life across the USA. He sets out to find his beloved bike when it is stolen in broad daylight.

Adrenaline - High energy music and quick edits bring the action to your T.V.

Plush 2 - features rider sections for Cameron McCaul, Aaron Chase, Kyle Strait, Shaums March, and Kirt Voreis, plus a women’s race section, and an in depth interview with Eric Carter. Plush 2 features all five Norba NCS races, the Whistler Slope Style, the Rye Airfield BIG Wheels Competition, the Red Bull Bike Battle and the Red Bull rampage. Plush 2 will entertain and inspire for years to come.

Instructional - Watch this and ride better (with practice)

West Coast Style Freeride Fundamentals
A good instructional video can demonstrate a concept to you better than a book or sometimes even riding. West Coast Style takes you through techniques in a progressive manner and is constantly re-enforcing concepts. This video is put together in a logical and well thought-out format. Instructional segments are interspersed with segments of riders such as: Ryan Leech - pro trials and stunt rider, Shaums March - pro downhiller and Head Coach of Mad March Racing, and Jay "Hoots" - jump guru and builder of dirt jump parks in Vancouver.
Filmed on the North Shore, Squamish, Whistler Bike Park, and other renowned trails on Canada's West Coast. 45 min

Bonus video: (It must be a Terry Saddle)
http://www.youtube.com/watch?v=BQbTfpRU864&feature=related

Benepe's Bike Blog: Hundreds Ride in Frigid Weather to Honor Fallen Cyclist

Benepe's Bike Blog: Hundreds Ride in Frigid Weather to Honor Fallen Cyclist

Ride your bike through the winter with these dressing tips

Someone was asking me the other day when I would stop riding for the winter because of the weather. While I am not so hardcore that I ride on the road when it is minus two degrees and snowing. I am usually able to hit the trails on most weekends. It all really comes down to dressing correctly for the weather. In this article I will try to provide some guidelines and tips to keep you warm and dry without overheating.

• Dress in layers: I am sure you have heard this one because it is sage advice. This is the most important part of being to regulate your temperature heat gets trapped in the layers and moisture is wicked away from you skin. If you start to overheat you can always peel off an insulating layer

Layer Basics


• Base layer: This is the layer that you put next to your skin. It should be light, tight, and wicking to move moisture away and keep you warm.
  Under Armour and Hind are excellent choices
  I usually wear a cycling jersey over my base layer. This provides me with pockets if I need them and a layer that zips if I start to get warm but not so much that I want to drop a layer.


• Insulating Layer: This layer is the one that has the most variation. For a forty degree day another base layer may suffice. Below forty to thirty a smart wool long sleeve jersey is a good choice. Below thirty and I usually wear my Fox Insulated Jersey which is warm and wicking. Pearl Izumi also has some good choices.


• Shell: The shell is the your top layer and is responsible for keeping out the elements while allowing moisture and some heat to escape. Shells are the most technical garment you will probably own. Some shells have a linings that provides additional warmth and zip out. Sleeves that zip off and Zippers for venting. All this in a package that folds up to fit in your jersey or camelback.
  Hind and Pearl Izumi, and Gore-Tex make good choices


• Use your Head: Due to the number of blood vessels and lack of fat on your head you can loose up to ten percent more heat through you head than other parts of your body. Make sure you keep your head covered. There a varying head covers. I have three, all of which are made by Nike. One is a full head and face cover which is great for colder days. The other two are beanie type head covers. All three are made of synthetic stretchy material.


• Down to your toes: I use Lake Cycling Boots and Pearl Izumi or smart wool winter socks. I find the Lake boots to be toasty down to temps of 15 degrees or so. Pedaling hard—and wearing good lofty socks—most riders will be fine even in temperatures approaching zero degrees. But I also have Neoprene shoe covers for the coldest of days.


• Don't forget your hands: Cold hands will ruin a otherwise good ride. If you can not hold the bars you can not ride. I have tried a variety of winter cycling gloves but my hands get cold easily, so now I use ski gloves which keep my hands warm and after riding with them a few times they have become worked in enough to not feel bulky anymore.
• Last but not least keep your legs warm: This is one of the easier parts of your body to keep warm since your legs are performing most of the work. Tights will usually suffice. On days that fall below thirty degrees you may want a tight with some additional insulation. Pearl Izumi makes some tights with a fleece lining that will do the trick. When out on the road something with a windstop on the front is a good idea.
  Dress for the coldest part of the day: Make sure you have clothes to keep you warm for the coldest part of the day you can always peel of a layer, but if you are not warm enough you only have what you brought with you.
• Ride a later in the day: By riding in the late morning or early afternoon you will be taking advantage of the warmest part of the day. The difference can be a substantial ten to twenty degrees.