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Definition: SPD Cleats

FitSugar — Fri, 20 Nov 2009 12:30:36 -0800

Biking is a gear heavy sport, all the way down to the shoes. And different types of biking have different styles of shoes and cleats when you're riding clipless pedals. The jargon is odd too, I know, but biking becomes more efficient when you wear a biking shoe that clips into a pedal. This way you can power your pedaling during the full circle of a pedal stroke. One type of cleat/pedal combination is SPD, which stands for Shimano Pedaling Dynamics - Shimano being a manufacturer of bicycle gear. SPD pedals have recessed cleats so you can walk around normally if need be, which is why they are favored by mountain bikers, but many road bikers use them too. When riding in urban areas, SPD cleats work well too, since un-clipping frequently can be necessary with traffic lights. Since the cleat is recessed you actually get traction on the ground, which is handy. However, since the cleat is pretty small, foot pain while biking can be an issue, since you're putting the pressure of your foot repeatedly onto a small surface area.

All Kinds of Gifts For Bikers

FitSugar — Mon, 16 Nov 2009 10:00:32 -0800

Nothing beats heading out for a ride on Christmas day decked out in new gear with all sorts of new biking accessories. From full fingered, padded cycling gloves - a wintertime must have - to entry level biking computers, this list has something every cyclist wants. If your biking friend has everything, splurge and give them a biking computer with a built in heart rate monitor for the full fitness riding experience. Fancy cycling knickers are a perfect gift too. Even if there is snow on the ground, these padded knickers will be great for early Spring rides after the thaw. Don't forget the urban cyclist either. I have found a great set of panniers and a super cute bike basket as well. Take a gander at the gifts and tell me what cycling gear you covet for Christmas.

Words That Move You . . .

FitSugar — Fri, 09 Oct 2009 15:00:18 -0700

The shortest film - clocking in at just over a minute - at Lunafest featured a history lesson on women's attire circa 1865, when the bicycle was invented.

"Let me tell you what I think of bicycling . . . I think it has done more to emancipate women than anything else in the world." - Susan B. Anthony

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Find when the Lunafest comes to your town.

Film still from DIY: Emancipation

Urban Cycling Tip: Invest in a Bike Bell

FitSugar — Mon, 05 Oct 2009 12:00:49 -0700

When passing someone in a bike or multi-use path it's important to yell out "on your left" and slow down. I always make a point to do this but sometimes my voice doesn't carry very well. A simple solution to my problem was investing in this cool bike bell.

When I was little I had a bike bell but I thought it was just a cool accessory - now it's a major piece of safety equipment. The bell's classic ringing sound is loud enough to warn oncomers but isn't obnoxious. It was also incredibly easy to mount on my bike. (If you're not into a bell look for a bike horn instead.)

Since using a bell I've noticed that most people respond kinder to me than when I yell out, perhaps because it comes off as being less aggressive. To play it safe though I use a combination of both if it seems the bell isn't enough.

Fittingly Mad: Cyclists Not Wearing Helmets!

FitSugar — Sun, 19 Jul 2009 03:30:00 -0700

When I see images of cyclists riding in past Tours de France, they look odd to me. I recognize the riders, but they aren't wearing helmets. But over the course of the last decade, helmets became mandatory in the most prestigious bike race in the world.

Wearing a helmet is the simplest safety precaution you can take to protect your most important body part: your brain. Even though most casual cyclists are not barreling down hills and mountainsides at the speed of professional racers, wearing a helmet is a no brainer! Yet more than half the riders I see on the street are not wearing helmets. I just don't get it. I know helmets are not the most stylish of biking accessories, but is there really anything flattering about cycling gear? If messed up hair is keeping riders from wearing helmets, I would respond that a serious head injury is considerably worse than a bad hair day. We spend so much time taking care of our bodies and feeding our brains with knowledge, we really should protect our brains when biking.

Some helmetless riders argue that they're skilled cyclists so they don't need a helmet since they're not going to fall. Think of the helmet like the seat belt; it's there to protect you from crazy drivers or large potholes or, in the case of Matt Lauer of the Today Show, a deer. Without a helmet, Lauer would have suffered injuries far greater than a separated shoulder. Same goes for Lance Armstrong's collar bone-breaking crash a couple of months ago. Without a helmet his fate might have been much worse. If you're cruising around town or barreling down a dirt path on your mountain bike, wear a helmet. Please!

Biking 101: Preride Checklist

FitSugar — Wed, 15 Jul 2009 11:00:00 -0700

While riding a bike is a skill you never really forget, it is easy to forget that your bike is a machine. Like all machines, your bike can fail in both surprising and predictable ways. That is why before your hop on it, you should do a brief mechanical check. Here are the items on my checklist:

Tires: Check your tires and inflate as needed - be sure to not exceed the PSI (pounds per square inch) listed on the side of the tire. If you have quick-release tires, make sure the levers are secure.
Brakes: Test your brakes by lifting your bike, spinning your wheels, then squeezing your brakes. Looks at the pads to see how worn they are.
Cables: Look over your brake and gearing cables to ensure they are all intact with no fraying or splits.

There are a few more gear-related items to check, to learn them read more.

Spare tube: Make sure you have a spare tube or patch kit, in case you get a flat on your ride. A small pump that attaches to your bike is a great tool to ride with.
Water: Don't forget to fill your water bottle before heading out.
Money: I always carry at least a couple buck in case of emergency. Take your cell phone, too, and your ID.
Cleats: If you ride with clipless pedals, check your cleats to make sure no screws are loose.
Gears: Start your ride by going slowly through all your gears to ensure your derailleur is working fine.

Don't forget your helmet!

Words That Move You . . .

FitSugar — Fri, 10 Jul 2009 14:34:49 -0700

"For instance, the bicycle is the most efficient machine ever created: converting calories into gas, a bicycle gets the equivalent of three thousand miles per gallon."

- Bill Strickland, from the The Quotable Cyclist

Need more motivation? Check out all of my words that move you.

Saddle Up: Bike Fittings

FitSugar — Wed, 08 Jul 2009 10:04:30 -0700

As biking lore goes, American cyclist and three-time winner of the Tour de France Greg Lemond, along with some cycling buddies, created a formula for fitting people to bikes. The variation on frame design, due to the different frame materials, makes for distinctly different geometry from bike to bike, so a good fit depends on more than just stand-over clearance.

If you're in the market for a new road bike and planning on dropping a pretty penny for your new ride, I highly encourage you to be measured at the beginning of your search. Women tend to have longer legs and shorter torsos than men, so a fitting can help you narrow your search - although riding a bunch of different bikes is awfully fun. To see what a fitting entailed, I met with Renée Gaumond of Left Coast Cyclery to get sized up. Learn the details.

Tour de France Tour de Facts

FitSugar — Mon, 06 Jul 2009 10:00:42 -0700

This week we say cheers to Wimbledon and bonjour to the Tour de France, the famed French cycling road race. All eyes are on American cyclist Lance Armstrong's return to racing this year, but what else do you know about the action? Warm up by taking this tour de facts quiz.

Take the quiz

Urban Biking 101: "Sharrows"

FitSugar — Thu, 02 Jul 2009 03:02:02 -0700

You know I love a little word play, and "sharrows" might just be my new favorite portmanteau.

I have seen these arrows on the road for years but learned their formal name this morning listening to a radio program about San Francisco's new bike plan. Which sounds awesome, by the way! The share-the-road-arrows are painted on the road to help guide cyclists through designated routes and demarcate bike lanes. They also act as a visual reminder for drivers to share the road and to look out for cyclists.