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!