A Clean Bike is a Fast Bike!

Many triathletes and cyclist alike neglect their rides...they go weeks, even months without cleaning their ride. I see many of my athletes out riding dirty bikes. Here are a few basic cleaning tips to follow. The off-season or a cold winter day is a good time to clean up your ride. It will save you time and money, and can even make you faster on race day.

1. Check your brake pads - I recommend replacing them about 1x/season and more if you ride in wet weather or dirty conditions. After each ride it is very easy to remove the wheels and simply wipe the grime off the brake rim strips and brake pads. This can help you increase the longevity of your brake pads and increase brake responsiveness.
2. Drop your chain - Remove your chain from the chainring and spin your cranks slowly. If they spin easy and freely, then you are good to go, if not or if you hear grinding take it in to the shop for a bottom bracket overhaul. Again, if you simply wipe down your BB and clean your chain after each ride you can prolong your BB and decrease pedaling resistance.
3. Flip your bike - Turn your bike over and inspect the BB and down tube. Wipe all grit and grime from the area. Inspect it for rust or dents.
4. Don't use water - I never use water to clean my bikes. I prefer Simple Green. It is biodegradable and nontoxic. It does a GREAT job of cleaning and will easily remove dirty lube which can break down the components on your bike.
5. Feel up your rubber - OK...keep your mind out of the gutter! I 'm talking about checking your tires! Look for cracking in the side walls or a flat surface on your tires. If you ride your bike on an indoor trainer, I recommend removing your racing tires and replace with a cheap tire while using the trainer.
6. Spin the hub - Be careful not to over tighten the clamp on the trainer. This can bend your quick release. Spin the wheel...if the hub spins smoothly good...if you hear grinding or it is bumpy when you spin it, time to replace it.

Following these simple tips and checking/cleaning your bike after each ride can make you a slight bit faster, reduce the need to replace parts, and make you look better when you are out there doing what you do best!

Multisport Fitness Using Alternate Modes

Weekly I receive emails from athletes who are concerned about not being able to complete prescribed workouts on their training schedule. They are concerned about maintaining their fitness levels when they are not going to be in a place where they can get in a swim, bike or run. Truth is, especially during the off-season, that alternate forms of training can be very beneficial and help an athlete maintain fitness and even build higher levels of fitness. So much of successful multisport racing is based on aerobic efficiency. Theoretically, aerobic fitness can be achieved using various modes (types) of training. So if you are not able to get in a swim, bike, or run...that's OK...don't lose sleep over it. Try other forms of exercise such as circuit weight training, fitness walking, various cardio equipment, skiing, hiking, snowboarding...basically the options are limitless. The key here is selecting an alternate form of training and maintaining consistency/frequency, and then get back to your prescribed training when you are capable!