Welcome to the March 18th, Mid-Week Report!
BIKE OF THE WEEK: WHY CYCLES R+ V3
While in Sedona last week this titanium Why Cycles caught our eye. We tested the first version of the R+ a few years ago (click here), but it has gotten a few tweaks since. We didn’t get time to ride it while there but it looks like the small details have only made for a better package. Clearance for 700×46 or 27.5×2.1” wheels and tires means you can push the limits or tone it down with the optimized 700×40 combo. Why offers it in three builds from $4900 to $9000 as well as a frame only for $2350. There are two frameset options, the first is with an Enve fork for $2850 and the other is with a Lauf Grit fork for $3150.
For more info head to www.whycycles.com
WORKOUT WEDNESDAY: CARMICHAEL’S 90 MINUTE WORKOUT
I got a call from an athlete this week, as he was walking from one meeting to the next, exclaiming with glee that he had 90 whole minutes to work out that afternoon! That might be a normal Tuesday for you, but we’ve been shoehorning 45-minute training sessions into his schedule for weeks, so 90 minutes was a windfall. “What’s the best thing I can do in 90 minutes?” he asked.
Here’s the workout I gave him, and the reasons it’s a good workout for you, too.
15 Minutes Strength Training
10 Minute Cycling Warm Up
4×10 minute SteadyState Intervals, with 5 minutes easy spinning recovery between intervals
10 Minute Cool Down
Specific exercises for the strength training component of the workout are described below. Before getting to those, let me explain why this is the workout to choose.
WHEN TO REPLACE A HELMET
To start with, you should always replace your helmet after an impact or damage. There are many crashes where I didn’t realize I had hit my head, but sure enough, I had, and the only way I knew was because my helmet was cracked. Another common circumstance is dropping a helmet when traveling. I can’t count the number of helmets that have been damaged in a bike bag or in the back of the car with people tossing their stuff in.
Bicycle helmets can be expensive, but remember, you are rarely buying more protection but instead just a lighter or better-vented version. It’s the cost of R&D plus higher-end materials, but in the end, they all offer nearly the
As for helmets that haven’t been compromised or damaged, they, too, should be replaced every three to five years. There are a lot of things that degrade over time, like the foam and glue used in the helmet. Your body oils, sweat and UV rays also take a toll on the material, and after five years, it is for sure compromised and not offering the intended level of protection. If you ride a lot, then I would replace it every three years.
The last thing I recommend is cleaning and inspecting your helmet on a regular basis. If the pads are disintegrating, then it is time to consider a new shell, too. Pads degrade a bit faster than the helmet itself because of sweat, but they are a good indicator of the shape your helmet is in. Most helmets have a production date listed inside on a sticker, making it easy to identify exactly how old your helmet is. If the sticker is worn off or can’t be found, then it is probably safe to assume it is time to replace it.
Side note: Cycling shorts and bibs also need to be retired after two or three seasons, especially if you only have a few and they have a lot of miles. Now, if you have a closet full of cycling clothing and each one gets one ride a month, : sure, they will last for a long time, but for most of us, this isn’t the case. To help extend the life of your gear, don’t use the dryer after washing them. For the sake of everyone riding behind you, pick up some new bibs and toss those old transparent shorts.
VIDEO OF THE WEEK: DEGENKOLB’S FAMILY PLAN
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You are curious how homeoffice looks in procycling if all schools are closed and you should slow down the social contacts as much as possible but of course stay in shape? My wife and me decided to train together.. the kids love it and we only use the tiny little empty roads around our hood.. I really please you to take your social responsibility as well and downsize your social contacts to the max.. we are back home right now as well and I‘ll read some books to my kids, will listen to some vinyl and take it easy.. I hope you too.. stay healthy and see you soon #dege #dgnklb
John Degenkolb had to get creative with his training this week.
MAMMOTH TUFF – SEPTEMBER 19th
There’s more to explore in Mammoth! The first official gravel ride on the mountain is set to take place September 19, 2020. A 45 mile “Tuff” course with 2000 feet of climbing and a 100 “Tuffer” course with 8000 feet of elevation gain are planned but no official course maps have been released. Mammoth Mountain is a favorite locale of ours and over the years we have continued to return to the annual Gran Fondo. With Mammoth Tuff now the following weekend we are planning to extend our stay to get in all of the best riding that Mammoth has to offer.
2020 DIRTY KANZA
2020, is here! Mark you calendars for the 15th annual Garmin Dirty Kanza on May 30, 2020. Lottery selection have been made and the lucky few that were chosen will have a chance to prove themselves on Kanza’s flint roads.
THE RIFT ICELAND – JULY 25, 2020
The Rift is a gravel race through the dark lava fields in the highlands of Iceland – taking place on the tectonic split between North America and Eurasia. An ever-growing battlefield that grows an inch every year.
The battlefield sculpted by volcanic eruptions is vast, rugged and unpredictable – making the Rift a challenge of endurance, mental fortitude and most likely the bare elements. And in the end – a gravel battle between the continents!
The course starts out of a small town along the southern coast called Hvolsvöllur. This incredible shoreline stretches from the greater Reykjavík area in the west to the magnificent Jökulsárlón glacier lagoon in the east. It is lined with countless natural wonders such as cascading waterfalls, black sand beaches, glaciers and volcanos – circumnavigating one of the most active volcanos on the island, Hekla.