Trek Quick Release Recall
BBI (Barnett Bicycle Institute’s) E-News http://www.bbinstitute.com
Trek Quick-Release Recall
One of the largest recalls in the history of the bicycle industry was recently announced. The Consumer Products Safety Commission (CPSC) had Trek Bicycles recall nearly a million bicycles sold between 2002 and the present to solve a potential problem involving quick-release levers getting entangled with disc-brake rotors, causing a sudden lockup of the front wheel.
The bike must be equipped with a disc brake and the lever must be of a design that can open past the inside face of the dropout, officially described as “will open more than 180º,” but all levers actually open slightly more than 180º. The quick-release is installed on the same side of the wheel as the disc-brake rotor.
Some Shimano documents specified the quick-release mechanism should be installed opposite of the traditional orientation, lever on the right side of the bike. BBI repeated Shimano’s instruction about installing the quick-release with the lever on the right side of the bike.
CPSC has deemed this to be an inadequate solution, since the consumer… well, you know consumers 🙂
CPSC is requiring that the recalled bikes be retrofitted with quick-release that meet this criteria, “the lever will not open more than 180º”.
If the recall gets expanded to include other brands, bikes with problem mechanisms would have to be fixed by installing different quick-release mechanisms.
Shimano”s statement regarding this issue says quick-releases that have an aluminum housing… meet the new CPSC requirement, but Shimano levers with a steel housing do NOT meet the CPSC requirement. Shimano… steel-housing models are safe if installed to Shimano specifications to wit the lever should be on the opposite side of the wheel from the disc rotor. Additionally, the quick release lever must end up parallel to the dropout and that force must be encountered through the last 90º of motion before arriving at the fully-closed position.
Technology Wheels Bars Cleats Glasses
From Bill Pollock pollockb@aol.com LA Times http://www.latimes GEAR
By Roy M. Wallack Faster, safer, smarter, and styling
Safer and faster? It sounds like a dream for cyclists, and it might be true with these four stylish new products. They not only claim to help reduce distractions and improve visibility and handling but also deliver better aerodynamics, often the key factor in squeezing more speed out of your ride.
Zipp Firestrike wheels: Super-high-end wheels, popular among Ironman triathletes, claim a smoother ride and better handling and aerodynamics due to an extra-wide, rounded profile with dimples and ceramic bearings.
Likes: Zipp engineers offer wheel aficionados a revelation: Narrow isn’t necessarily more aero. Several years ago, they found that sidewinds flow faster around a rim that has a gradually rounded outside-diameter than around a squared corner. The rim has a silicon carbide surface that they say stops better in wet weather. The wider tires used on this wider rim naturally absorb more shock and are more stable in turns, especially during extreme leaning. Finally, a dimpled surface causes less turbulence (by keeping air attached longer), and ceramic bearings make for less rolling resistance.
Dislikes: The stratospheric price, of course. To save a bit, check Zipp’s Firecrest, which pioneered the round rim shape four years ago. Price: Front wheel, $1,575 to $1,625; rear wheel, $1,925 to $1975.
http://zipp.com/wheels/303-firecrest
Helios handlebars: High-tech cellphone-connected handlebars with a built-in, forward-facing, 500-lumen LED head light in the stem-clamp section and built-in, rear-facing, multi-color LED taillights on the ends of the bars. Likes: Not only are you safer, because you can’t lose or forget your lights anymore, but the integrated lights also don’t degrade your aerodynamics, as regular bolt-on lights do. The headlight provides car headlight-quality illumination. The bar-end LED taillights become blinking five-second turn signals by pressing a button on either side of the stem. A GPS chip embedded in the bars combines with the Helios Connect app on your smartphone to let you track the location of a stolen or misplaced bike with Google maps and receive turn-by-turn navigation cues. Tthe bar ends blink when you need to turn. A fully charged battery is supposed to last nine hours on the brightest setting. Dislikes: None. Price: $279. ridehelios.com
Speedplay Zero Aero Walkable Cleats: These road-biking shoes have a built-in rubberized tread that covers the cleat, allowing a roadie to walk normally without the slip-inducing metal-asphalt contact. The streamlined cleat profile, with a golf-ball-like dimpled surface, is said to improve the aerodynamics of the Zero Pedal System.
Likes: It’s a simple idea and about time. Walking in road-bike shoes, which you must do at every post-ride Starbucks stop, has been an occupational hazard for decades. The rubber tread surrounding the cleat adds traction and greatly reduces the risks. It also protects the cleats from wearing out. It fits all standard three-hole and four-hole shoes and is compatible with all Zero models.
Dislikes: None. Price: $55 (yellow and green colors) to $65 (red). $20 for replacement covers. Plugs for extended walking cost $7.
http://www.speedplay.com
Recon Jet: Polarized sunglasses with a built-in GPS, point-of-view camera and a mini-monitor adjacent to the right lens, just below your normal line of sight. They work with a control button on the right arm and a smartphone-paired app to relay data such as speed, distance, cadence, heart rate, maps and turn-by-turn directions, at a glance.
Likes: Very handy for riding and running, because you can check your stats without breaking form or even turning your head. The simple touch-controls on the arm, a two-sided button and a tiny finger scroll pad make it easy to take still photos and videos and adjust music volume and music selection. The controls and setup are easy to figure out in 10 minutes. Install the Re-con Engage app on your phone, then sync it with Bluetooth. Although heavy at 5 ounces, double or triple the weight of regular sunglasses, it didn’t feel cumbersome.
Dislikes: Although other testers didn’t complain, I had trouble seeing part of the screen and experienced double vision with some of the text. The monitor position should be adjustable so that you can position it to fit your face. Also, while it’s a huge improvement over looking down at a cyclometer or a wrist monitor, it still momentarily defocuses your eyes from the road. Price: $699.
http://www.reconinstruments.com
SOB Cycling Mirror now available
Yesterday, several people asked again about the SOB mirror.
This is the neat “bottle cap” style with the SOB Logo on the front (as worn by Bob Bogart, Ian Norrish and other style leaders in the group)
Here is the link to order:
https://www.etsy.com/listing/177419288/bicycle-rear-view-mirror-bottle-cap-bike
An additional note for those interested in ad hoc rides, please go to the site and request a login. http://www.sobrideblog.cosine-santafe.com
Bike Tail light reviews & Helmets
George Gamble writes: Alan Klein and I had a recent conversation about bike tail lights and he found a very thorough review which I thought would be helpful to other SOBs. The review includes ratings and recommendations.
http://bicycles.blogoverflow.c
http://www.bikelightdatabase.com/faq/ lumens, candela, lux
In a similar vein, I found this review of Bike Helmets:
http://www.roadbikereview.com/cat/clothing/helmets/pls_1636crx.aspx
Bike Tail light reviews & Helmets
George Gamble writes: Alan Klein and I had a recent conversation about bike tail lights and he found a very thorough review which I thought would be helpful to other SOBs. The review includes ratings and recommendations.
http://bicycles.blogoverflow.c
http://www.bikelightdatabase.com/faq/ lumens, candela, lux
In a similar vein, I found this review of Bike Helmets:
http://www.roadbikereview.com/cat/clothing/helmets/pls_1636crx.aspx
Tubeless or Not
First official Senior’s road ride of the season yours truly flipped a piece of glass into the sidewall ruining a relatively new cross tire and cutting the tube to an extent that the sealant failed. The tire boot worked well enough, but the cut was noticeable, slightly separating, when the replaced tube was inflated.
The first official Senior’s Off Road ride for beginners is in a couple days, and we will spend fifteen or twenty minutes discussing and checking everyone’s GRIP vis-a-vis correct tire pressure for this particular dirt excursion. Those attending please check your minimum and maximum tire pressure rating, on the tire sidewall, and write it down. It will look something like this, min 35 psi max 65 psi. And don’t forget to bring an extra tube to the ride.
The following two minute video from Stan’s NOTUBES how to replace a tube on the trail regardless of tubeless or not tubeless.
https://youtu.be/heqstB6k4r0
http://www.notubes.com/help/index.aspx
One on-going Off Road question among dirt riders is should I go tubeless? We will address this question throughout the riding season gaining from other’s experiences, which will help each of us decide for ourselves. There are three parts or tubeless technologies we should understand. One, tubeless tires have an impregnated rubberized coating covering the inside tire case to help improve sealing the tire. Two, tubeless specific rims are designed with a smaller or shorter box section to help improve sealing the tire bead against the rim bead. Third is the sealant itself. There are at least four companies now making proprietary liquid sealants that gel, harden, and seal the tube, or if tubeless, the tire when punctured. Some sealants use micro fibers to help clog the hole not unlike sticky blood platelets clogging a cut or wound.
Below are diagrams of non-tubeless and tubeless specific rim design. Larger diagrams will be available during our pre-ride lesson Tuesday and we will discuss adapting older rim and tire technology to tubeless for those who may be interested. Note the pink highlights. Tubeless rim bead design captures or traps the tire beads more efficiently disallowing, or is it disavowing, escaping air when the tire is deformed negotiating off-camber trails or popping over rocks, roots, and ruts. This is also called tire burping.
What about tubeless road tires? https://youtu.be/Nit55MSaFJ4
Knees Pedals
Bill Pollock pollockb@aol.com sent us an article from the LA TIMES http://latimes.com about new pedal technology from http://nikolainnovation.com
It may help to review how the knee joint works in cycling, which tells us there is a slight rotation between the tibia and femur during the pedal stroke. Link to the full article is included, but I pulled just a couple paragraphs and underlined the pertinent twisting or rotation sentences.
THE PHYSICIAN AND SPORTSMEDICINE – VOL 32 – NO. 4 – APRIL 2004
CPT Chad Asplund, MD; COL Patrick St Pierre, MD
http://www.cptips.com/knee2.htm
Bicycling Biomechanics
One complete circular movement of the pedals around the bottom bracket is one two-phase pedal cycle. In the power phase, the cyclist pushes down on the pedal and transfers the greatest amount of energy to move the bicycle forward. The power phase begins with the pedal in the 12-o’clock position and ends with the pedal at the 6-o’clock position. The power phase is followed by the recovery phase, which progresses from 6-o’clock back to the 12-o’clock position.
During the pedal cycle, the knee goes through approximately 75° of motion. The knee begins the power phase flexed about 110° and extends to about 35° of flexion. The quadriceps muscle provides most of the force, with input from the hamstring and gluteal muscles. While the knee extends, it also adducts because of the normal valgus angulation of the distal femoral condyles relative to the femoral shaft and foot motion during the power phase. This motion leads to medial translation of the knee during the pedal stroke while the knee extends.
Additionally, the foot pronates during the power phase, causing an internal rotation of the tibia that increases stress on the medial knee. Also, an increased Q angle, seen in females, may further stress the medial joint. During the recovery phase of the pedal stroke, the knee flexes and moves laterally while the tibia externally rotates to ready the leg for the power phase of the next pedal cycle.
Medial Knee Pain
The normal pedaling motion causes the tibia to internally rotate when the knee is extended. Medial knee pain results when increased stress from improper saddle height, saddle fore-and-aft position, or cleat position (toes pointed too far outward) increases internal tibial rotation. Poor leg flexibility and training errors, such as riding in gears that are too high or excessive hill climbing, increase stress and exacerbate medial knee conditions. Anatomic abnormalities,… tibial rotation, and hamstring tightness, may also exacerbate medial knee pain.
Article from LA Times. http://latimes.com
GEAR Getting set for a quicker triathlon BY ROY M. WALLACK
Can techy new gear buy you more speed? I hoped so when I lined up at the start of the recent La Paz Triathlon in Mexico’s Baja California Sur state with some of the most innovative bike and swim gear I’d seen in a while. When the day was done, I was stunned: I’d made a quantum leap. Feeling remarkably fresh, I blew though the finish line 20 minutes faster than ever, breaking three hours for the first time in my life, finishing fourth place in my age group and even coming in before dark at the world’s only afternoon-start “Moonlight Triathlon.” Was it these breakthrough products that transformed me from laggard to stud? As it turns out, probably not as much as I initially thought. An hour later, a friend informed me that I’d missed a turn and unintentionally cut three miles off of the run course. Most likely, I’d have finished seventh at best in my category. Bottom line: The novel inventions here offer real benefits to triathletes. Who knows? If you train right and pay attention to the route, you might even shave a minute or two off your personal record.
The skate pedal
Nikola Innovations lateral motion pedals: These pedals slide an inch (25 millimeters) sideways through the pedal stroke. The motion reflects Ohio inventor Nick Stevovich’s attempt to create a more powerful and safer, biomechanically efficient movement pattern that combines cycling with the lateral propulsion and joint ease of skating.
Likes: The motion is smooth, enjoyable and efficient, and it feels similar to normal cycling. Nikola claims studies show that lateral motion pedals deliver an average savings of more than two minutes in a 40K time trial and a 7% increase in peak wattage; 70% of users report increased power. Stevovich says that while everyone may not get faster, most will experience easier hill climbing and fewer knee and hip irritations and injuries. I would agree on the hill climbing. An athletic-injury specialist I spoke with, Dr. Eric Tortosa, speculated that the design would increase power due to fuller leg extension while subjecting the medial compartment of the knee to less load and injury risk than regular pedaling. The pedal comes with standard three-hole Look-style cletes.
Dislikes: It’s expensive and heavy. It requires extra care during setup and an oversized 8 mm wrench to install and remove.
Price: $339 for the 502-gram stainless steel model; $549 for the 370 g pair of titanium; http://nikolainnovation.com
Knees Pedals
Bill Pollock pollockb@aol.com sent us an article from the LA TIMES http://latimes.com about new pedal technology from http://nikolainnovation.com
It may help to review how the knee joint works in cycling, which tells us there is a slight rotation between the tibia and femur during the pedal stroke. Link to the full article is included, but I pulled just a couple paragraphs and underlined the pertinent twisting or rotation sentences.
THE PHYSICIAN AND SPORTSMEDICINE – VOL 32 – NO. 4 – APRIL 2004
CPT Chad Asplund, MD; COL Patrick St Pierre, MD
http://www.cptips.com/knee2.htm
Bicycling Biomechanics
One complete circular movement of the pedals around the bottom bracket is one two-phase pedal cycle. In the power phase, the cyclist pushes down on the pedal and transfers the greatest amount of energy to move the bicycle forward. The power phase begins with the pedal in the 12-o’clock position and ends with the pedal at the 6-o’clock position. The power phase is followed by the recovery phase, which progresses from 6-o’clock back to the 12-o’clock position.
During the pedal cycle, the knee goes through approximately 75° of motion. The knee begins the power phase flexed about 110° and extends to about 35° of flexion. The quadriceps muscle provides most of the force, with input from the hamstring and gluteal muscles. While the knee extends, it also adducts because of the normal valgus angulation of the distal femoral condyles relative to the femoral shaft and foot motion during the power phase. This motion leads to medial translation of the knee during the pedal stroke while the knee extends.
Additionally, the foot pronates during the power phase, causing an internal rotation of the tibia that increases stress on the medial knee. Also, an increased Q angle, seen in females, may further stress the medial joint. During the recovery phase of the pedal stroke, the knee flexes and moves laterally while the tibia externally rotates to ready the leg for the power phase of the next pedal cycle.
Medial Knee Pain
The normal pedaling motion causes the tibia to internally rotate when the knee is extended. Medial knee pain results when increased stress from improper saddle height, saddle fore-and-aft position, or cleat position (toes pointed too far outward) increases internal tibial rotation. Poor leg flexibility and training errors, such as riding in gears that are too high or excessive hill climbing, increase stress and exacerbate medial knee conditions. Anatomic abnormalities,… tibial rotation, and hamstring tightness, may also exacerbate medial knee pain.
Article from LA Times. http://latimes.com
GEAR Getting set for a quicker triathlon BY ROY M. WALLACK
Can techy new gear buy you more speed? I hoped so when I lined up at the start of the recent La Paz Triathlon in Mexico’s Baja California Sur state with some of the most innovative bike and swim gear I’d seen in a while. When the day was done, I was stunned: I’d made a quantum leap. Feeling remarkably fresh, I blew though the finish line 20 minutes faster than ever, breaking three hours for the first time in my life, finishing fourth place in my age group and even coming in before dark at the world’s only afternoon-start “Moonlight Triathlon.” Was it these breakthrough products that transformed me from laggard to stud? As it turns out, probably not as much as I initially thought. An hour later, a friend informed me that I’d missed a turn and unintentionally cut three miles off of the run course. Most likely, I’d have finished seventh at best in my category. Bottom line: The novel inventions here offer real benefits to triathletes. Who knows? If you train right and pay attention to the route, you might even shave a minute or two off your personal record.
The skate pedal
Nikola Innovations lateral motion pedals: These pedals slide an inch (25 millimeters) sideways through the pedal stroke. The motion reflects Ohio inventor Nick Stevovich’s attempt to create a more powerful and safer, biomechanically efficient movement pattern that combines cycling with the lateral propulsion and joint ease of skating.
Likes: The motion is smooth, enjoyable and efficient, and it feels similar to normal cycling. Nikola claims studies show that lateral motion pedals deliver an average savings of more than two minutes in a 40K time trial and a 7% increase in peak wattage; 70% of users report increased power. Stevovich says that while everyone may not get faster, most will experience easier hill climbing and fewer knee and hip irritations and injuries. I would agree on the hill climbing. An athletic-injury specialist I spoke with, Dr. Eric Tortosa, speculated that the design would increase power due to fuller leg extension while subjecting the medial compartment of the knee to less load and injury risk than regular pedaling. The pedal comes with standard three-hole Look-style cletes.
Dislikes: It’s expensive and heavy. It requires extra care during setup and an oversized 8 mm wrench to install and remove.
Price: $339 for the 502-gram stainless steel model; $549 for the 370 g pair of titanium; http://nikolainnovation.com
Bear
Had to share this little flash back with you. This rider is not me. However; this same exciting adventure happened to me one Sunday when I worked at the University of Idaho, Moscow. In my case I was on a Moscow Mountain trail. My bike, Black Schwinn Paramount 26 inch hard tail. My only words were, “Oh God! Oh God! Oh God!” with every revolution. Pretty sure I exceeded well over 100 rpm that day.
Anatomy Awareness
Anatomy awareness
How comfortable are you on your bicycle during a twenty mile ride, forty miles, sixty miles, century? What does tensional integrity have in common between Buckminster Fuller, a bicycle wheel, and one’s anatomy? How does saddle height range change with one’s flexibility limit, and how does pressure mapping help us find our favorite saddle? It is not about the bike… or is it? UC San Francisco produced a Mini Medical School for the Public bike fit lecture presented by Curtiss Cramblett, a professional physical therapist. The hour lecture’s first fifty minutes will help moderate and avid cyclists become anatomy aware as it pertains to their bicycle. I found Cramblett’s warning philosophy apropos for master age cyclists. “The body is cement waiting to harden, and motion is lotion.” By the way, it is about the bike, and it is about the body. Both links are the same lecture. Good viewing.
http://www.ucsd.tv/search-details.aspx?showID=25319&subject=health
Einsteinian Wobble
We could be riding in this.
New York snow does not melt in one day like Santa Fe snow.
Our friend Sandy, President of Cambridge Valley Cycling, sent the following experience with his classic steel bicycle, as he is thinking about a re-furbish project. With our season about to begin, this is a good time to revisit the interesting bicycle shimmy phenomenon, and to remind us, as Sandy says, it is about the fun.
“…bring back to life 1985 Scapin “custom” San Martino (bike model) from measurements made there (Italy) … on my first fast downhill it went into a death wobble that put the fear of all the gods in me. ..thought I would make it hill climber as a fixie. (single cog on the back with no freewheel, like a track bicycle, pedal forward and pedal backwards) No go said my trusted professional. Too heavy, too much flex So, back to my Felt bicycle with a 36 tooth cog on the back and just suffer more. I do gravel grinders either Cannondale or Trek Single Track. Hey it’s for fun, right!”
Was wondering if your Scapin was Columbus steel similar to the above photo? Umberto Scapin’s company, before it ended in the hands of the typical conglomerate had a pretty good reputation. He kept the company small and I’m pretty sure it was his sons who eventually sold the brand. Starting with the bike boom, 1975, Americans developed a love affair with European crafted cycles, French, British, Italian, Swedish, Belgium. Tremendous demand for small hand-production supply. Eventually all the classic builders succumbed to the big money, Faliero Masi was the last of the classic builders to sell his brand.
When I was learning to build frames I managed a shop and had access to several European brands, usually crashed machines which I disassembled and studied. There really fine crafted miters, worked lugs, and superb brazing, and some not so fine. I even found highly prestigious name bikes that were out of alignment, which in itself is not as critical as it seems. Classic builders did not use frame fixtures or jigs until the bike boom demanded mass production. When the Americans started building frames many Europeans, especially the Italians, scoffed at our over-insistence on exact frame tolerances and building preferences. We were definitely considered the annal retentive builders 🙂 I have a humorous story about the time I called the Cinelli factory trying to order a couple of their fully sloped crown forks that I will share sometime. It is neat that American builders became the world steel frame building leaders in design, innovation, and craftsmanship by the nineties, just as the industry was moving away from steel. Win a few, lose a lot, pop used to say.
And by the way, the bike fitting craze is also a bit overrated, again the American focus on minute scientific detail in all things. Even Ben Serotta, the inventor of the bike fitting machine, recently said we rely too much on the many fitting theories. The human body adapts quite well to a range of bike size measurements. Recently he was again convinced of body adaptation when he and his adult daughter on vacation rented a tandem, not his size, and within a few miles they adjusted and had a great trip.
Anyway, back to the Scapin shimmy. It has to do with physics harmonics. (…an object forced into resonance vibrations at one of its natural frequencies, vibrates in a manner such that a wave pattern is formed within the object) The math I do not understand, but bike wobble I do. The head tube twists right and the top tube twists left… very, very fast. Happened to me once coming down Mt. Lemon in Tucson on a small carbon race frame. The phenomenon has been studied over the years by everybody in the industry. Below is an article by Jobst B., an engineer who wrote the Bicycle Wheel. Shimmy can happen with any of the steel frames, Reynolds, Ishiwata, now Keisei, Falk, Columbus, True Temper, Tange, and surprisingly so called vibration-dampening carbon fiber, much to my chagrin and mortification one day.
And with respect to your trusted professional, who may or may not be a master age rider, your Scapin, if you enjoy the ride characteristics, can and should be re-furbished and adapted into anything you wish, hill climber to gravel bike, single or multi-speed. I won a couple state championships on old era circa 70’s designed flexible steel bikes. I loved the frame whip or snap in a sprint as my leg muscles synched perfectly with the frame flex. At our pedaling age no one needs to care about bike weight unless competing for the big bucks.
Subject: Shimmy or Speed Wobble
From: Jobst Brandt
https://groups.google.com/forum/#!forum/rec.bicycles.tech
Date: June 25, 2004, revised February 25, 2005
Shimmy, a spontaneous steering oscillation of the front wheel, usually occurs at a predictable speed when riding no-hands. The likelihood of shimmy is greatest when the only rider-to-bicycle contact is at the saddle and pedals. This position gives the least damping by hands, arms, and legs. When shimmy occurs on descents, with hands on the bars, it is highly disconcerting because the most common rider response, of gripping the bars firmly, only increases it.
Shimmy is not related to frame alignment or loose bearings, as is often claimed. Shimmy results from dynamics of front wheel rotation, mass of the handlebars, elasticity of the frame, and where the rider contacts the bicycle. Both perfectly aligned bicycles and ones with wheels out of plane to one another shimmy nearly equally well. It is as likely with properly adjusted bearings as loose ones. The idea that shimmy is caused by loose head bearings or frame misalignment seems to have established currency by repetition, although there is no evidence to link these defects with shimmy.
Bicycle shimmy is the lateral oscillation of the head tube about the road contact point of the front wheel and depends largely on frame geometry and the elasticity of the top and down tubes. It is driven by gyroscopic forces of the front wheel, making it largely speed dependent. It cannot be fixed by adjustments because it is inherent to the geometry and elasticity of the bicycle frame. The longer the frame and the higher the saddle, the greater the tendency to shimmy, other things being equal. Weight distribution also has no effect on shimmy although where that weight contacts the frame does. Bicycle shimmy is unchanged when riding no-hands, whether leaning forward or backward.
Shimmy requires a spring and a mass about which to oscillate and these are furnished by the frame and seated rider. Unloading the saddle (without standing up) will stop shimmy. Pedaling or rough road will also reduce the tendency to shimmy. In contrast, coasting no-hands downhill on a smooth road at more than 20mph with the cranks vertical seems to be the most shimmy prone condition.
When coasting no-hands, laying one leg against the top tube is the most common way to inhibit shimmy and also one of the most common ways to coast no-hands. Compliant tread of knobby tires usually have sufficient squirming damping to suppress shimmy. Weight of the handlebar and its extension from of the steering axis also affects shimmy.
Shimmy is caused by the gyroscopic force of the front wheel whose tilt is roughly at right angles to the steering axis, making the wheel steer to the left when it leans to the left. This steering action twists the toptube and downtube, storing energy that both limits travel and causes a return swing. Trail (caster) of the fork acts on the wheel to limit these excursions and return them toward center.
To feel the gyroscopic forces involved in bicycle shimmy, take a front wheel, holding it by its axle in both hands, and give it a spin. Manually steering it from side to side generates strong tilting forces always at right angles to the input. These forces sustain shimmy and are the motions one uses to make quick steering maneuvers while riding no-hands, shifting the hips laterally while firmly seated. The same effect as when wheeling a bicycle while holding it only by the saddle.
Shimmy that concerns riders the most occurs with hands firmly on the bars and it is rider generated by muscular effect whose natural response is the same as the shimmy frequency, about that of Human shivering. Descending in cold weather can be difficult for this reason. The rider’s “death grip” only enhances the incidence of shimmy in this situation. Loosely holding the bars between thumb and forefinger is a way of avoiding shimmy when cold.
SOB Waiver
Santa Fe Seniors on Bikes (SOB) Liability Waiver and Release Contract
I understand any bicycle activity includes inherent dangers such as hazards of roads, off road terrain, accidents, actions of participants, and vehicle caused accidents. (INITIAL)
I understand that Consumer Product Safety Commission (CPSC) certified bicycle helmets are required and I agree to wear a helmet. I agree to follow all applicable New Mexico State traffic laws. (INITIAL)
I consent to emergency medical treatment if I am injured while participating in an SOB event. (INITIAL)
I understand that bicycle routes may be challenging, not necessarily the easiest routes and that weather, road, or traffic conditions may make a ride difficult. For safety, SOB reserves the right to remove any rider deemed to be endangering himself/herself or others, or is riding illegally as defined by New Mexico State traffic law. SOB is not responsible for not removing cyclists from the event. (INITIAL)
I accept risks of injury, death, or property damage. I am responsible for my own safety decisions. I agree that NO SOB MEMBER may be held liable for an accident during an event. I RELEASE from all liability and agree NOT to SUE SOB, the board, ride leader(s) (if any), or other volunteers, for any liability whatsoever arising from any event, ride, or education or training class. (INITIAL)
This Waiver & Release Contract is intended to be binding upon me, my family, and my heirs. Any legal action that may arise from my participation in an SOB event will be brought in the courts of Santa Fe County in Santa Fe, New Mexico. I have read and understand that this document is a legal contract, I agree to its terms, and I sign voluntarily without pressure.
(SIGNATURE DATE)
Addendum for minors. Parent or legal guardian must sign for, accompany, and be responsible for all persons under the age of 18; minors ages 16-17 may be unaccompanied with this signed consent and advance permission of a ride leader. I am of lawful age, I am a parent or legal guardian of the minor and I am authorized to sign this Waiver & Release Contract Addendum. (INITIAL)
I authorize emergency medical treatment for the minor and I accept full responsibility for all medical expenses in case of an accident. I RELEASE from liability, and agree NOT to SUE SOB, the board, ride leader(s) (if any) or other volunteers, for any liability whatsoever arising from any event, ride, or education or training class. I have read and understand that this document is a legal contract, I agree to its terms, and I sign voluntarily without pressure.
(SIGNATURE DATE)
Bicycle Inspiration
With Santa Fe winter cycling gods temperature, wind, rain, and snow vying with spring, enjoy the following video clips.
Snow ride, yeah an advertisement, but nice music, nice ride.
https://www.youtube.com/watch?v=cLbt-Nu1jyk
Gravel ride, another ad with nice music.
http://player.vimeo.com/video/119279674?color=ffffff&title=0&byline=0&portrait=0
Alpine road bike? dirt ride.
https://www.youtube.com/watch?v=g8jeSX0b_pE
Five American builders. Bespoke is the British handbuilt bicycle show.
https://www.youtube.com/watch?v=x7u7xk4K5VQ
Hirose Japanese builder.
https://www.youtube.com/watch?v=bQHXwivxcY8
How to build a mountain bike.
https://www.youtube.com/watch?v=V8HAsLURWyo&list=RDV8HAsLURWyo#t=12
How to break a mountain bike.
https://www.youtube.com/watch?v=q0G2zuOqsRA
Don’t let the smoke get in your eyes, or JP Sartre revisited.
http://player.vimeo.com/video/116277241?color=d63b2f&title=0&byline=0&portrait=0
Love story. https://www.youtube.com/watch?v=6I8cvkz6OjQ
Injury protocol
Gale Bernhardt past USA Triathlon team coach and World Cup triathlon coach http://galebernhardt.com presents some “revisionist” thinking concerning the previously accepted recovery protocols for bicycle injuries in her latest active.com article. http://www.active.com/cycling/Articles/Is-Using-RICE-for-Recovery-Wrong.htm
Most of us know the Rest, Ice, Compression, and Elevation protocol for injury; however, some research concludes that “…ice does exactly the opposite: it actually delays the recovery process… an objective of the RICE protocol was to stop inflammation”, which is necessary for repair and recovery. “Icing an injured body part does not stop inflammation; it delays inflammation, which can also impede recovery… Perhaps the most compelling argument to stop using RICE comes from the doctor that coined the term. On Mirkin’s website, he states that anything that reduces the body’s immune response (inflammation) delays muscle healing.”
From Mirkin’s website, “When germs get into your body, your immunity sends cells and proteins into the infected area to kill the germs. When muscles and other tissues are damaged, your immunity sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles. Healing is delayed by cortisone-type drugs, nonsteroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury. Now the treatments for an acute injury include Rest (stop exercising), Compression and Elevation (to reduce swelling), but no ice.” http://drmirkin.com/public/ezine111410.html
Tech Helmet Monitor
Bill Pollock shared the following from the LA Times
http://www.life-beam.com/product/lifebeam-smart-helmet-us/#
LifeBeam bio-sensing bike helmet reads your heart rate and provides calorie burn data, eliminating the need for a conventional wrist-top heart-rate monitor with a chest strap. The same technology appears in LifeBeam ski goggles, hats and visors.
Likes: Invisible, comfortable, convenient. A tiny optical sensor contact is built into the helmet’s headband. It connects to your smartphone via Bluetooth or ANT+. The battery (rated to last up to 15 hours) charges via a USB port in the rear, with a 1.5-inch status light-strip glowing blue when charging or turned on by pressing a hidden button. LifeBeam doesn’t come with its own app; it pairs with Suunto, Polar, Garmin and more, and with numerous iOS and Android apps. The helmet, a modified Lazer Genesis, includes the excellent Rollsys adjustment thumb-wheel for a perfect fit. While not light (about 13.5 ounces, heavier than the regular Genesis by 25%), it feels comfortable.
Dislikes: Another thing to remember to charge. You can’t wear a cap under your helmet. You have to return the helmet to Israel if there are problems. It doesn’t do enough; heart-rate watches are loaded with data this doesn’t have. Why not a built-in LED safety light?
Price: $229
Anti-seize Thread-lockers
Preparing my bike for the senior’s new Off Road season I discovered the following manufacture’s warning on my five year warranty flat pedals, which are polycarbonate (high tech plastic) and aluminum with little steel pegs that can be height adjusted. Half of the steel pegs attach to the polycarbonate pedal section and I generally use Loctite 242 on bike parts that have been know to loosen over time. But…
Just so happens Max Moorman of Barnett Bicycle Institute’s recent long newsletter discusses lubes and thread lockers. www.bbinstitute.com Long story short, oil, grease, and anti-seize products are oil with additives. Oil diminishes with evaporation, and washing. Grease, oil stabilized with wax reduces with heat, because wax and oil tend to separate. But the semi-solid grease better resists displacement by water. Anti-seize is grease with lots of wax and chemical additives. Additives reduce corrosion by neutralizing the exchange of ions between two dissimilar metals; otherwise, dissimilar metals become chemically bonded by ion exchange and the creation of a mortar-like compound between the two metals. Ion exchange pits or textures smooth metallic surfaces allowing for a superb chemical bond a.k.a. galvanic corrosion. Galvanic corrosion only occurs between dissimilar metals, so using anti-seize between two pieces of steel, two pieces of titanium, or two pieces of aluminum is not different than just using grease. Anti-seize does degrade over time, and Max writes properly used liquid thread lockers provide the ultimate corrosion resistance and better stability over time.
1. Lubrication reduces friction and thread galling. 2. Friction reduction allows thread fitting to turn further at a given torque increasing tension that keeps the part from unthreading. 3. Lubrication resists moisture causing corrosion and galvanic corrosion.
More information from Mike Shannahan at Loctite http://www.reliableplant.com/Read/24136/anaerobic-adhesives-threadlockers
Anaerobic adhesives remain liquid until isolated from oxygen in the presence of metal ions, such as iron, copper, and aluminum. Typical nut-and-bolt assemblies have as little as 15 percent metal-to-metal contact, and a few drops of liquid threadlocker fills the remaining air voids between the threads and cures to thermoset plastic cross-linked polymer chains that impregnate every thread imperfection providing a 100 percent unitized (single unit) assembly until the user wants it to come apart. The adhesive fills all microscopic gaps between interfacing threads to seal threaded assemblies, preventing lateral movement, and protecting the joint from corrosion that can result from moisture, gasses and fluids, and ion exchange.
How exercise keeps us young
http://well.blogs.nytimes.com/2015/01/07/how-exercise-keeps-us-young/?_r=0
Mitochondria Master Age Riders
Not quite adapted to our cold weather yet and being a bit physically under-active, remiss, and negligent, I have been catching up on sports related mitochondrial information to share with our master age riders. As usual in the précis are offered as briefly as possible. I do include information origin for those who want to explorer full articles. Warning, there is a sad conclusion to my recent research, two actually. One, this holiday I must cut my caloric consumption a minimum of twenty percent at each meal, and two, I need to get back on the bike this afternoon, as soon as this is posted, even if it is only for an hour dirt ride. Well, the riding part is not sad… just cold.
Four definitions.
Biogenesis is the production of living matter parts, cell walls, DNA, enzymes, proteins, fats, etcetera.
Intramyocellular lipids are fats stored in droplets in muscle cells. An important muscle energy source.
Histological staining in vastus lateralis biopsies… Study of mitochondria involves removing a chunk, a very little chunk, of our largest quadriceps muscle, twice. Drop your hand down along side your leg, that muscle is the vastus lateralis. The muscle chunk is separated into all its parts, stained with different dyes to identify each part, and counting those parts, before testing and again after testing. One mitochondria, two mitochondria, three mitochondria, aw man, who bumped the table? One mitochondria, two mitochondria…
Mitochondria are responsible for the production of energy derived from the breakdown of carbohydrates and fatty acids. Mitochondria oxidize or “burn” carbohydrates, amino acids and fatty acids to create ATP, Adenosine Triphosphate, the cellular energy to, pump your heart, power brain neurons, contract muscles, exchange lung gases, extract nutrients from food, regulate body temperature, and everything else. This paragraph from an easily understood article with pictures is from a lifestyle and fitness organization, Fitstar. http://fitstar.com/high-intensity-exercise
Following snippets are from the Journal of Aging Research, Volume 2012 (2012), Article ID 194821, 20 pages, Article Skeletal Muscle Mitochondria and Aging: A Review, Courtney M. Peterson, Darcy L. Johannsen, and Eric Ravussin, Department of John S. Mclhenny Skeletal Muscle Physiology, Pennington Biomedical Research Center, 6400 Perkins Road, Baton Rouge, LA 70808, USA, Received 23 March 2012; Accepted 21 May 2012, Academic Editor: Holly M. Brown-Borg Copyright © 2012 Courtney M. Peterson et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. http://www.hindawi.com/journals/jar/2012/194821/
…independent of exercise training, simply living an active lifestyle may have a significant impact on mitochondrial function… strong evidence exercise training can improve mitochondrial function in elderly adults… Short et al. found that 4 months of aerobic exercise in older adults increased protein synthesis, mitochondrial enzyme activity, and biogenesis to levels similar in younger adults… Exercise has also been shown to increase the activity of antioxidant enzymes and heat shock proteins… decreasing the potential for mitochondrial oxidative damage thought to occur during aging.
Despite significant differences, most data show that some impairment remains… chronic exercise did not completely restore mitochondrial proteins, DNA content, and other factors to the levels of younger subjects, suggesting a persisting, independent effect of age. (Darn it, comment by me.)
Caloric Restriction (CR) which typically involves consuming 20–40% fewer calories than normal, also preserves mitochondrial health… CR is recognized as the most robust intervention that retards age-related deterioration due to negative lifestyle behaviors. Calorie restriction lowers energy expenditure by producing mitochondria that consume less oxygen yet are able to maintain normal levels of ATP production.
Finally, a few conclusions from a couple other footnoted research articles. Effects of Exercise on Mitochondrial Content and Function in Aging Human Skeletal Muscle. Journal Gerontology, … exercise enhances mitochondria activity in older human skeletal muscle… increases in mitochondria biogenesis… elicited mitochondrial adaptations that enhanced fatty acid oxidation capacity.
Subjects completed a 12-week exercise-training program… first 4 weeks, they exercised for 30 minutes at a heart rate corresponding to 50–60% of maximal aerobic capacity VO2max. For the next 4 weeks, they increased exercise time to 40 minutes at the same intensity, and for the last 4 weeks they increased the intensity to 70% of VO2max for at least 40 minutes per session.
Exercise Training Increases Intramyocellular Lipid (IMCL) and Oxidative Capacity in Older Adults. American Journal Physiological Endocrinol Metabolism, …exercise training increase both IMCL and the oxidative capacity of skeletal muscle in older (67.3 years), previously sedentary subjects… increased capacity for fat oxidation.
At baseline, participants were overweight but not obese, and were sedentary… improved physical fitness (VO2max) significantly by 15 ± 4% and without a change in body weight or % body fat… assess physical activity upon muscle mitochondria in elderly men and women… substantial mitochondria improvement, at least 50%.
Hydration Seniors Winter Reminder
With more seniors riding year-round this post is a winter hydration reminder.
No matter what our age, we all dehydrate faster in cold, dry weather. Regulating sensors react to fluid levels at the body’s core. As blood flow to cold extremities drops, blood volume could decrease without triggering thirst. Drink a bit more water than you feel you need if you are riding in the cold. Several studies have demonstrated over the age of 50 years, the body’s thirst sensation reduces and continues diminishing with age.
Poor hydration is one of the most common causes of hospitalization among people 65+. Aging fiddles with the body’s thirst sensors, making us less likely to drink even when our body needs hydration. Australian researchers studied what happened between men in their twenties and men in their sixties were given saltwater to make them thirsty. Older men tended to drink less, and brain scans taken during the study showed areas of the brain that respond to thirst stayed active longer in the younger crowd. As we age, it takes less water to switch off thirst sensors, causing our body to miscalculate how much water it needs.
Researchers do not know if this is caused by nerve cells not sending thirst signals to the brain or if the electro-chemical mechanism that translates these signals breaks down with age. Regardless, the production of essential hormones that regulate thirst and water volume declines. The brain’s hypothalamus senses rising mineral concentrations in our blood and secretes hormones that slow our kidneys and conserve fluid. The hypothalamus also signals the brain cortex to stimulate thirst. Other sensory cells in the heart and major blood vessels increase the production of fluid-regulating hormones when blood pressure falls and slows hormone release when blood volume rises. Balancing water retention and water intake prevents hyponatremia, an electrolyte imbalance caused by low blood sodium levels. Either hyponatremia or dehydration could have fatal consequences.
The European Food Safety Authority (EFSA) includes water as a macronutrient in its dietary reference values. Recommended intake volumes in the elderly are the same as for younger adults (2.0 L/day for females and 2.5 L/day for males), about eight cups a day depending on activity levels. Despite our lower energy consumption, water requirement is increased due to a reduction in renal concentrating capacity.
Nutrition Products
Club riders preparing for extended cycling events half-century or longer could benefit from nutrition supplements, but which ones? Exercising uses different macronutrients depending on level of effort. “…going your fastest, you are using mostly carbohydrates, a limited fuel in your body. When you slow the intensity a bit and add some duration, you are using mostly fat, an unlimited fuel source in your body. When you really add the distance and duration, you begin to use some protein for energy too. We have a lot of this macronutrient in our body, but not as stored fuel. We get this fuel from breaking down ourselves – cells, tissues and organs. This explains why we have sport nutrition products with different calorie sources…they can be used at different times…”
An extensive current review of available sport endurance supplements is available on our blog. A valuable addition included in each review is a brief explanation for the supplement purpose i.e. “Unique for its improved muscle buffering by mitigating the effects of lactic acid build up, more efficient energy production, better recovery through decreased muscle damage and better mental acuity by delaying central fatigue.”
Author Sunny Blende, M.S., Sports Nutritionist, http://www.eat4fitness.com kindly sent her review article to Santa Fe Seniors on Bikes with permission to include it on our blog. It was originally printed in the July 2014 issue of UltraRunning magazine. http://www.ultrarunning.com…
Click here to view the complete article.
Ride Leader Manual 11-19-2014
Ride Leader Manual 11-19-2014
Judy C rides the wild bird
Check out the short video here:
Carbon rim technology
Chimayo Autumn 2014
Pictures courtesy of Bill Pollock:
Lubricants Chain, Cable
Re senior club member MarcoPolo’s observation that some cyclists recommend lubing chain twice, I do not think it is necessary if one uses a proper viscous product that will completely coat the inner roller, bushing, and pin. For many years I have made my own mixture of WD-40 and and sewing machine oil. Last year I heard that sewing machine repair centers were using Tri-Flow, because it does not become sticky and it flows easily coating the moving chain inside components. That said some reviews have said if you let Tri Flow build up it does become sticky. Why would a smart mechanic let any lubricant build up and turn into gunk? I use the drip bottles applying only two drops to each chain link roller. The lubricant quickly is drawn into the link. Don’t forget to shake the bottle before using, especially in cold weather. I’ve been using Melody’s two ounce drip bottle for six months and it is almost empty. I wash and lubricate my chain once or twice a week if necessary.
Tri Flow is Mineral Oil and Polytetrafluoroethylene (PTFE), synthetic fluoropolymer of tetrafluoroethylene, has numerous applications. Best brand name of PTFE-based formulas is Teflon by DuPont Co who discovered the compound. PTFE solid high-molecular-weight compound consisting of carbon and fluorine. PTFE is hydrophobic, disperses H20. One of the lowest coefficients of friction against any solid. Used as a non-stick coating for pans and other cookware. Lubricant reduces friction and wear. Also commonly used as a graft material in surgical interventions.
CORROSION PROTECTION Salt Spray Test (ASTM B 117) – 5% Salt spray for 100 hours. Excellent water displacing characteristics and stability.
Company Ronseal is a subsidiary of international paint manufacturer, Sherwin-Williams Company based in Cleveland, Ohio and is the world’s largest coatings company. Ronseal is based at Thorncliffe Park in Sheffield in the UK and Dublin, Republic of Ireland, which allows them to skip out on US corporate taxes… shame on them.
Walmart, REI, Amazon…
http://www.amazon.com/Tri-Flow-TF21010-Superior-Lubricant-Bottle/dp/B0002ITTK2
http://www.youtube.com/watch?v=JO64suG_pAA&index=4&list=PL2B0A500BFCEDB1A7
Musculo-skeletal injuries
Sonja M. Thompson, MD, Colonel, MC, US Army, Chief of Surgery Carl R. Darnall Army Medical Center Fort Hood
“This monograph is an excellent reference for lower extremity and back injuries, and contributes significantly to understanding the differences between women and men in the rate and distribution of musculoskeletal overuse and traumatic injuries sustained by our military members. This publication sheds light on the nature of the biomechanics differences between women and men, and how these differences result in notable changes in injury patterns that impact the length of healing time and ultimately impact the readiness of the unit. Drs Springer and Ross have provided us with an excellent tool for addressing the unique challenges healthcare providers face in providing the best possible care—both therapeutic and preventive—to our women military members.”
endocrine system plays a vital role in bone health. Male and female competitive endurance athletes with abnormally low sex hormone levels are predisposed to stress fractures. The “female athlete triad”—which refers to the combination of amenorrhea, osteoporosis, and disordered eating— may predispose a female to stress fractures. In attempts to minimize body fat to further increase athletic performance, a female may find herself in an estrogen-deficient state leading eventually to decreased bone mineral density and increased risk of stress fractures. Although not specific to military women, amenorrhea and oligomenorrhea are common findings in competitive female distance runners.
Durango Loop Tour 2014 Judy C.
Let’s see, where do I begin? It was great!! You would have loved it – we just kept climbing and climbing to the top of every pass. We were challenged everyday. The two passes from Durango to Silverton – Coal Bank Pass and Molas Pass were especially hard as we were basically climbing from Durango straight to Molas and then, a very quick ride down to Silverton, where we stayed at the Grand Imperial Hotel. The day had been gorgeous and the sun was shining.
My favorite pass was Red Mountain out of Silverton. It was the perfect pass, a lovely road with a nice shoulder all the way to the top, plus there was almost no traffic! The view from the top was gorgeous. And the ride down into Ouray was epic, through winding roads surrounded by red mountains, ending at Mouse’s Coffee and Chocolate shop in Ouray. But then, that afternoon, things changed. A head wind (35 mph) blew up and made the climb up Dallas Divide a nightmare. The relatively easy climb when there are no winds turned into a climb of epic proportions. I was never so glad to see the top. And, then, rain clouds rolled in and the rain hit not far after the turnoff to Telluride. I was glad to have a support vehicle pull me in to drive to town. I only did 63 miles that day.
Telluride was a typical ski town, with its mining history buried in the mountains around it. We had a great dinner that night in a brew pub. In the morning we left Telluride and headed straight up out of town. Telluride sits in a river valley and the only way to leave is up. It was tough with no real warmup. At least the day was calm and sunny. We finally reached the top of the plateau above Telluride and then, started the climb to Lizard Head Pass. It actually seemed easy after the haul up from Telluride. At the top of the Pass it was basically all downhill to Cortez! However, going downhill for miles and miles gets a bit tedious after a while and I started to long for a little climb. We passed through the little town of Rico where there was a delightful coffee/lunch place and gorgeous flowers everywhere. We did stop and then, continued our downhill jog. Finally, I got to Dolores and knew there were only 8 or 9 more miles – I can do it! Except there was a “little” hill right out of the town being repaved. They let me ride up the shoulder and from the top was a straight shot to Cortez on newly paved wonderful shoulders. I flew those last miles and got to the motel so fast my hair was on end! I did 76.5 miles that day.
Our last day was beautiful. The road was great with shoulders. We passed Mesa Verde as the sun hit the top and made it red. The road was interesting with a couple of big climbs, but not steep. We hit the small town of Mancos and stopped for coffee and locally grown plums. After Mancos the road began its serious climbing. It went on for many miles, but flowed somehow. I got to the little ski area of Hesperus and one of our group said it was the top. I said I don’t think so, and I was right. We had another mile or two of climbing, but then, the down to Durango was incredible. I never used my brakes. We all met at our original motel, packed up our cars, went to lunch in Durango and drove back to Santa Fe. We did the DEATH RIDE and lived to tell the tale, and as far as I know, no one had a flat the entire trip!
2014 SOB Photo
Santa Fe Seniors on Bikes 2014 Group Photo: (click image to enlarge)
