We’ve partnered with the Dutch Printing Company to create rad Cyclelogik Ts and Hoodies. Rep your favourite shop and sport with hand-made apparel.
We’re excited to be carrying On Running shoes for the 2018 season! These aren’t just any running shoes! These are high quality performance shoes! Tailor your running shoes to your needs! On has everything from full high cushion training shoes to speedy racing flats. These are premiere running shoes designed for everyone.
Wilier has been making top quality high-end road bikes for over 100 years.
The Cento 10 Air Disc and Cento NDR are available at Cyclelogik
Tuesday’s are typically aerobic conditioning days. I like to take them through two sets of 20/40s (20s seated maximal, 40s rest). Not only is it a good way to build aerobic fitness through tabata-style training but it also scrubs some of their muscle glycogen.
Because the class is only an hour we can’t do a lot of endurance work, so reducing the contribution of glycogen to their moderate intensity efforts forces them to rely more on aerobic capacity. Their RPE goes up slightly for a tempo effort.
The bulk of the workout was tempo, sweet spot, and threshold work peppered without out-of-saddle efforts. These help continue to scrub off the glycogen. It also fatigues their quads so they have to rely on hamstring and glute activation while seated aiding in a smoother more efficient pedal stroke.
At the very end of class I had them do a longer steady tempo interval to really tax that aerobic system with as little potential contribution from their glycogen reserves.
If they had a good carb & protein balanced breakfast shortly after class, they’ll see a boost in muscle glycogen storage capacity.
All of our spin bikes are equipped to measure power in watts. It gives you precise and instant feedback for exactly how hard you are working. There is no subjectivity to it like heart rate, it’s an objective measure of effort. Heart rate can vary from day-to-day depending on your level of fatigue, temperature, what you ate, how much you slept and the quality of that sleep, caffeine, and a number of other factors making it an unreliable measure efforts. Power is power. 200w is always 200w.
In our RideINSIDE classes we use power to determine how hard you should be working and because power is so consistent, you can make sure that you are not only maintaining the same effort throughout class from day-to-day. To do that, we use well established power zones, the same ones used by cyclists and triathletes all over the world from amateur to pro. These zones are determined using a measure of what is called your functional threshold power (FTP). This number is determined by performing a test effort on the bike. Throughout the year we run these testing sessions so that our RideINSIDErs can learn their FTP and be sent their individualized power zones that they can use in class. When the instructor says “top of zone 2” you’ll know exactly what power number you need to be working at on the bike. No more guess work!
Here’s what it looks like practically. Let’s say you participated in a test effort and you’re told that you have an FTP of 200w. We’ll take your FTP and send you via email a chart with your power zones. It will look something like this:
|Zone 1||0 – 111w|
|Zone 2||112 – 151w|
|Zone 3||152 – 181w|
|Zone 4||182 – 211|
|Zone 5||212 – 241|
|Zone 6||242 – ∞|
When your instructor says you need to be at top of zone 3, you know that you need to be pushing around 170-180w based on the chart. You can print out your chart and bring it to class for reference (and we encourage it!).
More people are riding the trainer in the winter than ever before. Apps like TrainerRoad and Zwift and trainers like the Tacx Neo have greatly improved the indoor ride experience. But how much care are we taking to making sure that our bikes are protected from the rigours of indoor riding? Check out these 6 tips for keeping your bike safe when riding the trainer.
Use a Secondary Bike
Many people opt not to put their good bike on the trainer and instead use a beater or back-up bike. This is definitely the best way to protect your expensive carbon machine from the wear-and-tear of trainer riding.
Make sure that whatever bike you use on the trainer matches the fit and feel of the bike you would use out on the road. Changes in position can have an effect on not only performance but perceived enjoyment and comfort on the bike.
Lube It Up
For those of us that have to use our primary bike on the trainer all winter, there are some ways you can keep your machine pristine for summer riding. The first is to keep it well lubed. Many of us neglect the lube in the winter because the bike isn’t being exposed to elements. It’s important to keep that chain cleaned and lubed up. It makes for a quieter and smoother indoor experience. And if you use a trainer that measures power, a cleaner drivetrain means your measured power output more closely matches your real output. This is especially important when using a platform like Zwift!
But its not just about lubing the drivetrain. Sweat is corrosive to aluminum and steel parts. Take some grease and smear a thin layer on your stem cap and stem bolts to protect them from sweat. Vaseline works well if you dont have proper grease (dont use chain lube!).
Cover It Up
Sweat will get in places you can’t even imagine. Nothing will wreck headset bearings faster than sweat. Wrap electrical tape around joints where your headset meets the fork on the top and bottom and tape up your fork spacers. This will help prevent sweat from getting into the headset and turning your bearings into a rusty mess.
If smearing your bike in grease seems like a mess waiting to happen, drape a towel over your handlebars. This will help absorb some of that sweat and also keep it from getting into your brake levers and shifters.
Wipe It Down
Make sure to wipe down the frame if you have external cables. All that sweat can gum up and corrode your cables and your cable stops. Sweat finds a way to get on every part of your bike. Make sure to wipe your bike down after sweaty session. That includes the bottom bracket!
Rotate Your Front Wheel
Spokes, especially front ones, weren’t designed for continuous direct load, they rely on a constant rotation of the wheel to transfer load around the rim. Each spoke is only loaded for a brief moment. When on the trainer only a handful of spokes on your front wheel are bearing all the weight. They’re strong enough that they likely won’t snap while you’re riding, but not rotating your front wheel occasionally means that a few spokes have suffered from structural fatigue more than the others. Spin your front wheel every time you jump on the trainer to help spread the load, literally..
Release the Tension
If you use an wheel-on trainer where a resistance unit presses against the rear wheel of your trainer, make sure to release the tension at the end of each session. Just like your spokes, when not in use, the tension on the roller places uneven load on the bearings. When using the bike, this load is shared as the roller spins. Not releasing that tension at the end of your session could lead to squeaky, and/or rough sounding bearings.
Follow these tips and your bike will run great come spring when you hit the roads!
Fat bikes are becoming enormously popular due to their exceptional versatility. They’re not the fastest bikes to ride, granted, but they can be used to tackle terrain no other bike can. In Ottawa this is typically snow. In the Ottawa/Gatineau region fat bikes are steadily gaining popularity as a great winter activity.
The Ottawa Mountain Bike Association has done a lot of work in the past few years to increase the number of trails including a partnership with the NCC to allow fat bikes in Gatineau Park.
What is a Fat Bike?
A fat bike is type of mountain bike and is characteristically known for its incredibly wide and deep tyres. More akin to a dirt bike tyre than a typical MTB tyre, the lower pressure and greater width allow the bike to roll more easily on snow. Fat bikes have been around for years, with simultaneous origins in both the south and north. In the south MTBers were modifying balloon-cruisers to be more rugged for sandy and rocky mountainous terrain. Just like on snow the width and low pressure allowed for better traction and control on loose and rocky terrain.
At the same time in Alaska, MTBs were being modified by locals to accommodate larger tyres in order to ride easier on packed sled dog trails. This eventually led to the first ever Iditabike event, traversing many of the same routes and trails of the infamous Iditarod sled dog race.
As technology improved in the cycling world in general, trending toward lighter components that offered the same level of strength as steel parts but much lighter, fat bikes started to see growth across Canada and the USA.
Where to Fat Bike in Ottawa
Fat bikes can be used on virtually any packed snow trail but the two primary areas where fat bike use is expressly permitted is the South March Highlands and certain areas of Gatineau Park.
In summer the South March Highlands are rugged technical flat trails used primarily by intermediate and advanced MTBers. In the winter, however, with most of the technical features covered in a layer of snow, this trail network becomes an awesome place for both experienced and newbie fat bikers alike.
The trails in Gatineau Park similarly are a great place for anyone on a fat bike but be mindful of the hills! Gatineau Park is not known for being flat!
Check out OMBA’s page on which trails in Gatineau Park are fat bike friendly and tips for riding the trails.
Fat Bikes for Winter Training
It’s no secret. We’re predominately a road and triathlon bike shop. But that doesn’t mean we don’t love shredding gnar on the MTB trails or pounding through dense packed snow on a fat bike.
Fat biking fitness doesn’t directly transfer to the road bike but it will help you develop strengths that you can add to your arsenal of road skills. Fat bikes use much smaller gears because of the weight of the bike and the nature of the terrain you ride on. This means you’ll find yourself spinning a small gear and putting in lots of hard, bursting, muscular efforts. It can keep you in shape and help develop some of that muscular power needed to punch over those short climbs leading up to the Black Lake climb in Gatineau Park. And for triathletes the added technical skill required to navigate trails will aid greatly in handling ability on the road. Take corners tighter and faster!
Local pro-triathlete Jordan Monnink recently picked up a Felt DD fat bike for some fun in the snow. Sometimes spending all that time sitting on the trainer needs to be balanced with some fun outdoor activity. And Fat bikes are perfect for that! It’s probably the most he’ll ride outside all year!
Check Out Fat Bikes at Cyclelogik
Both Felt and Scott bikes include fat bikes in their product line and both have been ridden to podium victories in major fat bike race events.
Felt’s DD line of fat bikes are a solid entry into the category and make for great all round snow bikes and summer trail cruisers. The DD10 even has a front shock for added comfort.
The Scott Big Jon is beast of a bike! It has a little more rugged design than the Felt that adds a touch of weight but gives you the stability to glide across a wide array of harrowing terrain.
If you already own a fat bike, you can trick out your ride with a set of Woven Precision Handbuilts Fat bikes wheels! Get a slick set of performance wheels and matching decals!
Stop by the shop and check one out!
Every Saturday starting in January, we’ll be running our famous Enduro program (now called the PBC Enduro). We’ll start out short and sweet and gradually build you up to FOUR hours of riding! In our renovated spin studio, surrounded by other cyclists, great music, and an engaging instructor, the time flies by! Your legs will thank you come spring when you hit the pavement!
Here are three reasons we Love The PBC Enduro…
Winter Is All About The Base
Winter is for laying down those endurance base miles. Long low intensity riding is the foundation needed to build power, speed, and strength on the bike. Every part of your cycling fitness is built upon a solid base of endurance fitness. You can’t go hard until you’ve learned how to go long. And endurance riding is one of the best ways to improve your body’s ability to metabolize and break down fat. You don’t burn as many calories doing low intensity efforts, but you know that every calorie you do burn is coming straight from your fat stores!
Motivation and Social Interaction
The dreary days of January and February are tough on everyone. It’s dark in the evenings, it’s cold. And it can be very lonely! Every Saturday you can pop by the shop, grab a coffee and chat with Leah at Little Victories before jumping on the bike with 20 other people for a great ride. The great part about low intensity base miles is you can still talk and interact! It’s not just a workout, its a great way to catch up and shoot the breeze!
Sure we can get on the trainer and Zwift, but how many laps of Watopia can you do in your basement before you get bored? And what if it’s a Richmond Day? We shudder at the thought!
Get out of the pain cave and get a great ride in with great people, great coffee, and great music!
Join the PBC Ride in Spring!
You’ve spent all winter riding with us in the RideINSIDE studio, put that fitness to good use and join the Cyclelogik PBC Ride on Saturday mornings! Two groups hit the road in the morning. The first is a controlled no drop ride perfect for riders of all abilities (though after a winter in the Enduro class, you’ll be fine!) and the second is the A ride, a full out hammerfest! Take those base miles into summer and out onto the road!Register Now
It’s almost Christmas time! Need some ideas for your lycra-clad family members! We’ve got some great ideas! Here’s our Top Ten!
10. Tubes, CO2 Cartridges, Hand Pump, Bottle Cage and Bottle, saddle bag, and cleats. These small items make great stocking stuffers. These are essential items for every cyclist but it can be a real pain if you don’t have a spare kicking around when you need it! Have them covered by stocking them up for spring riding!
9. Socks!! Sock doping is our favourite thing! Grab your lycra lover a pair of fancy socks from Cyclelogik. We’ve got everything from ankle to 9″ tall socks in a variety of patterns and colours.
8. Cyclelogik kit! Okay, this is a little self serving, but still, our kits are pretty rad. The new black edition kit is a sleek beast that’ll turn heads in Gatineau Park. Rep your favourite bike shop with a Cyclelogik jersey!
7. Coffee time! Okay so we don’t sell coffee but you can pick up a bag of coffee and a new pour-over set from our favourite coffee roasters, Little Victories! Handily located inside Cyclelogik!
6. Garmin Vector 3 Pedals! We’re in love with the New Garmin Vector 3 pedals! Power is the only way to train! Pick up a set from Cyclelogik and spend the next 4 months listening to your favourite cyclists yammer on about FTP and watts! It’s the most important tool in any cyclist’s training toolbox.
5. The Garmin Edge 500/800 series cycle computer! Cyclists are obsessive about tracking their metrics! And with Strava live segments right on your Garmin, they’ll love you forever for this awesome gift! If you don’t know what Strava is, definitely don’t ask! Your cyclist will spend the next hour explaining it to you in great detail. Just know that it’s important to them. 😉
4. Trainer Time! Indoor training is huge! And a new trainer is the key to making the most of those indoor rides! Pick them up a Tacx Genius and watch as they disappear into the pain cave all giddy-like!
3. Cyclelogik Gift cards! Some things you just can’t buy for a cyclist because they’re so picky! Helmets and shoes are the big ones! So let them decide! Pick up a Cyclelogik gift card and wrap it up with any of the first four suggestions and you’re good to go!
2. RideINSIDE class passes! If they’re already RideINSIDErs you can purchase class passes for them so they never have to miss one of our awesome classes this winter! New to it? Even better! For $30 you can get your favourite cyclist 30 days of unlimited riding! Support their New Years Resolutions by giving them the gift of fitness!
1. Oh come on! This one should be easy! NEW BIKE! Earn some serious street cred with your favourite cyclist by getting them a sick new ride! The 2018 line of Felt Bicycles is slowly making its way into the shop! Full carbon, Disc brakes, Aero, Lightweight, TT, Triathlon, whatever their proclivity, we’ve got it! Want to save some dough but still impress? Pick up a 2017 model on clearance!
Our RideINSIDE classes are designed using the same training principles that coaches use to build workouts that improve performance for cycling and triathlon disciplines! There’s a lot that goes into the RideINSIDE program. But what you get out of the class is still largely up to you! Following the cues and working at the prescribed effort is just part of the equation. Up your game by following these 6 tips!
Improve Your Core Strength!
Cycling is all about having a strong and stable core. A weak core means you need to spend extra energy that could be driving the pedals around on stabilizing your body on the bike. Once a day in the morning, before bed, or at lunch (whenever you have 10-15 minutes of free time) do a short core workout. It doesn’t have to be much! Try a plank challenge! Do a one minute plank everyday for a week. Build on that week-to-week until you’re up to four minutes! Incorporate 2-3 set of crunches, with 15-30 reps per set. Or pop by Yogatown on Fridays for their Core Jam yoga!
Your instructors love looking around the room and seeing all those epic pain faces! It’s how they know you’re working hard! But those pain faces aren’t doing anything to help you turn the pedals. Try to keep your face, shoulders, arms and neck relaxed. In cycling we call it souplesse —the ability to make a hard effort look effortless. All that tensing up is just wasted energy. Make sure you’re not shrugging your shoulders into your neck, that your arms have a slight bend at the elbows, and that your face is relaxed. You can trick your brain into thinking an effort is easier just by trying to give the impression that it is! Fake it ’til you make it!
Pay Attention to Your Form and Body Position
Keep your head up! When we’re working hard we like to look down between our legs. That’s not helping you turn the pedals! Keep your gaze out in front of you. A good general rule is to look out on to the floor 5-6 feet from the front of the bike. Keeping your head, neck, and spine in line not only reduces the chance for stiffness and soreness but it keeps your windpipe open and inline for better breathing.
Take a minute to pay attention to what’s going on with your legs and feet. Are your knees tracking way out? You might need to move your saddle up a little! Are your toes pointed down or are your heels well below your toes at the bottom of the pedal stroke? The former means your saddle might be too high, the latter, too low! What’s happening inside your shoes? Does it feel like your feet are rolling out or in? Is one foot floating inside the shoe? These are all things you want to avoid. A good even pressure on the ball of your foot is key!
Improve your Pedal Stroke and Cadence
Some of our classes incorporate cadence drills to improve technique and pedal stroke but that doesn’t mean you can’t work on it on your own during class! We always recommend a minimum cadence of 90rpm. This alleviates stress on your knees and joints when working at higher wattages. It’s also more efficient! Take a minute to pay attention to your pedal stroke. Are you trying to pedal in perfect circles? Or are you stomping on the pedal?
On the downstroke try to pretend you’re scraping gum off your shoe and avoid pulling up on the pedals. Your foot should never leave the sole of your shoe or feel like it’s floating or pulling on the upper part of your shoe. But you should NOT be stomping either! Think of your pedal stroke like you’re pushing down from 1 O’clock and around to 7-8 O’clock. Let your foot ride the wave from 8 through 12.
Practice Getting Out of the Saddle
Some of our bikes are fixed, meaning you can’t stop pedaling and just coast as you would on your ten speed. These bikes make it easier to stand (and when you’re standing on a fixed, you really get a sense for what we mean when we say ride the wave).
Every now and then jump on a freewheel bike so you can practice freewheel out-of-saddle work. The important part about being out of the saddle is balance. You don’t want your butt way back over the seat nor do you want to be out over your handlebars. Think of the bottom bracket (the pivot point where the pedal arms attach) as your centre of gravity. Stay over top of that with a little bit of weight on the handlebars for balance. Keep elbows tucked and bent slightly. Turning up the resistance also helps you stand on the freewheel bikes but try to avoid adding so much that you’re pedalling through mud!
Stretching and Recovery
You’ll probably find that most of our instructors don’t do post-ride stretching. The primary reason is because there just isn’t enough time to really do a useful and meaningful stretch after a workout. Cycling isn’t a heavy muscular high impact effort like running so there’s not as much tightening and retraction of muscles. It’s best to spend 10-15 minutes (maybe during your core workout!) per day doing some good proper stretching and rolling.
At the end of class, during your cool down, you can aid in recovery by spinning easy but with a higher than normal cadence. This will help prevent seizing and keep your legs feeling loose.
It’s always a good idea to eat after a ride! Even if weight loss is your goal, proper recovery so you don’t feel sluggish throughout the day is important!
Enjoy the Ride!