Cycling Software Overview

The Cycling Software is designed to be as simple to use as possible. You may enter data to log and track your Rides, Health and Maintenance. The kind of data being displayed is selected with the third row of buttons.

The way the data is represented is displayed is changed with the second row of buttons.

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Slip Streaming and Pack Riding

Riding Technique with Chris Newman
Chris Newman has over the 15 years of riding, covered all disciplines from Triathlon, Multisport, Track, Mountain biking and Road Racing, however Road Riding and Racing is his passion. Being Part owner and Manager of The Freedom Machine, a leading bicycle store in Melbourne -Australia, has helped to develop his passion, in both him developing in his own sport, and most importantly giving others the opportunity to grow in the sport. Taking regular Cycle Clinics for both beginners and advanced, this helps to pave the way to make cycling safe and enjoyable for others, and hopefully will give them the passion for the sport that Chris has. To further Chris’s knowledge in Biomechanics Chris has also obtained an Advanced Certificate in Remedial Massage to help provide more technical information for sizing customer to bicycles.

This first article outlines the benefits slipstreaming and why group riding is an essential part of any training program. We have also include the first in the Cycling-Secrets Video Series.

Slip Streaming And Pack Riding Riding in cycle packs can appear to be quite daunting for the uninitiated, however when you master the art form of riding in a pack, the benefits are endless. Sure, you are initially out of your comfort zone, unsure of what to expect, whether you are fit enough, or will you be getting in peoples way, but it does not take much to fit in to the peloton, and hopefully over the next couple of articles, you will understand the dynamics of a cycle pack enough to feel apart of the sport I adore

The Benefits of Riding in a Pack
Firstly if you want to motivate yourself to ride regularly, there is no better way to ensure this happens than knowing that if you arrive a certain time, at a specified place, there will be a group of people to ride with. You can base your day around getting the ride in, knowing that if you meet this group at 6am, you will be finished by 7am. You might be exhausted, or energized, but either way you will be punching the sky with the adrenaline ready for the day. Riding in a group is also social, and even though initially during the ride there is not much conversation to be had, the mates that you will develop over a coffee at the end of the ride are priceless. Sitting around telling war stories of the ride that has just been, or the rides of old, will automatically give you the bond that other non-lycra clad public can understand.

Most importantly, the ride itself will make you ride further, faster, or get back fresher than you would if you rode on your own, and without the motivation of the group, you might not have got up in the morning to ride in the first place.

Benefits of Slipstreaming

Slipstreaming in a pack is obviously going to be easier, but it is valuable to know why and how you can use this to your advantage. By riding in somebodies slipstream, you are using about 30% less energy than the person at the front. This means you can ride 30% faster, 30% further, or ride the same distance and get back 30% fresher. You might think that this makes you 30% lazier but not at all. If this means you can get up the next day and do it all again - fantastic. Otherwise you might have needed a day of rest, therefore riding less. Even though you will be working less on a cruisy day, you will still be in a good heart rate zone, and will be reaping the rewards.

To understand slipstreaming, as illustrated on the diagram, you need to be close enough to have the airflow broken by the rider in front. When the front cyclist pushes through the wind, the wind has to go somewhere. You will see the wind in this case gets pushed to the sides and over the rider, and carries on its original course. However when the cyclist passes that spot, the rider leaves an empty space behind where there is no air. In order to fill the void, the wind curves around behind the cyclist creating a vacuum directly behind the rider. After the void is filled the wind takes on its original direction.In order to reap the rewards of this vacuum, you need to be as close to the rider in front as possible, without overlapping the wheel! This would mean your wheel would ideally be no more than a foot away from the wheel in front. Any further than this and you end up working as hard as the person in front. It is easy for me to suggest to ride so close to the wheel in front, however when initially faced with this proposition it is very daunting.

You need to get out of your comfort zone, and force the point to practice this and soon it will be comfortable. Ideally if you have a small group of friends that you intend on riding with, try this exercise. Make sure initially the person on the front is riding a constant speed, and then you goal is to get close to the wheel in front as possible. If you are getting too close, try not to touch the brakes, but try to slow down by first sticking you head up into the air. This will break the slipstream and wash a couple of kilometres off your speed. If this is not effective (or the person in front is a lot taller!) bring your wheel to one side of the rider in front(do not overlap the wheel in front). This will once again help to break the slipstream and decelerate. If these both fail and the person in front is slowing down, then you can squeeze the brakes.Make sure that every movement you do is slow and steady. You need to realize that as you want the person in front to be smooth, consider that there will be people riding behind you so you also need to have a smooth and reliable riding style.

Cycling Software

We’ve developed simple, easy to use software for cyclists like ourselves. An uncomplicated way of recording our rides and training that can give us the feedback we need to go that little bit further. It has been developed with ourselves as the end users and input from cyclist and gear heads world wide - driven by wanting a simple solution that we could then share with as many people as possible. Just register your interest below and we’ll send you the link to download the software immediately.

Bike Fit

This book is about general bicycle fit for road and mountain bike riding.It also covers fit specifics for recreational, climbing, sprinting, time trialing, and cross-country mountain biking. The right size bicycle frame and components, and their adjustment, is important. Proper fit allows you to be comfortable, ride safely, and work effectively. It reduces or treats overuse injuries. Proper fit makes you a better rider. ‘Bike Fit’ also shows that some traditional advice really has no basis, and that there are many options that may allow riders to ride more comfortably, with greater performance, or treat an overuse injury. ‘Bike Fit’ covers everything from frame fit and bike positioning to specialty riding and anatomical considerations. Get the most out of your body and bike and avoid injury with ‘Bike Fit’.

About The Author 19.95 USD eBook - (224 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.

Smart Cycling Coaching

Smart Coaching is directed to new and experienced aerobic-endurance sport coaches. Coaches in non-aerobic and non-endurance sports will find much of interest to them as well.Arnie has used much of the material in the book to help train nearly 1,000 coaches in the sports of cycling, running, triathlon, and walking. Learn about: Roles of coaches Coaching responsibilities Communication skills Hints for giving talks Coaching style Motivation and confidence in athletes Nutrition Safety and risk management Training principles Fitness systems Strength and flexibility training Coaching beginners, older athletes, and athletes with disabilities Workouts

About The Author 12.95 USD eBook - (74 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.

High Intensity Training For Cyclists

This volume takes fitness riders and racers beyond the training provided in previous training books to two-hour plus trainer workouts. Break down the elements of cycling fitness. Decide how to separate out and train each element. Decide in what order to train each fitness element. Figure out which exercises give the most benefit with the least suffering. Find out which exercises are easy to do right and hard to do wrong. That’s what HITTM is all about.Chapters discuss measuring training intensity, overtraining, and recovery. Heart-rate, power-based, and torque-based training are discussed in detail. Evaluating training stress using these are other measures is discussed in detail. The second section of the book explores the theoretical basis of interval training, as well as the practicalities of program design. The third part of the book gives practical hints and guidelines for interval training. The fourth part of the book is the standard 3-month progressive systems high-intensity training program. The fifth part of the book is a rapid 5 to 9 week peaking high-intensity program. Training and fitness standards for excellence for men and women as well as for masters age groups by 10-year increments are listed in appendix A. Finally, there is a quiz to see how well you have learned the material!

About The Author 22.95 USD eBook - (224 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.

Altitude Climbing Endurance

Altitude Climbing Endurance (ACETM) Training for Cyclists reviews the principles of bicycle training, and specifically discusses training for ACETM events–which are defined as one-day rides or races of more than 100 miles with more than 10,000 feet of cumulative climbing. Arnie has not forgotten to list practical workouts as well. Learn about: Bicycling fitness, workouts, aerobic and anaerobic training Improving your climbing endurance and your climbing speed Climbing and descending skills The effects of altitude The importance of pacing Endurance sport nutrition The equipment you’ll need for ACETM events Motivation theory and strategies that help you keep focused

About The Author 18.95 USD eBook - (127 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.

Arnie Baker - Super Coach

Arnie Baker, M.D. is the author of over 15 cycling and endurance sports books. His long experience as a medical doctor, cycling coach and advisor to bodies such as the International Olympic Committee identify him as a recognised expert in the field of cycling, sports medicine and nutrition.His coaching career includes 4 Olympic competitions, more than 120 US National Championships with 40 US record holders. He is the national coach for the Leukemia and Lymphoma Society of America’s team in Training - the world’s largest endurance training program with 30,000 annual participants. Arnie’s racing credentials are second to none. As a CAT 1 Elite road racer he has more than 200 career wins and over 13 course records. He has held the US National Champion title six times and been US National Record holder eight times. Cycling -Secrets is very happy to be able to offer Arnie’s knowledge and experience through his set of e-books covering everything from psychology and tactics to bike fit and nutrition. If you’re serious about your cycling you should listen to this man.

Cycling E-books by Arnie Baker Nutrition For Cycling Cycling Strategies and Tactics High Intensity For Cyclists Cycling Skills Training Altitude Climbing Endurance Training Cycling Psychology Bike Fit Smart Cycle Coaching

Cycling Tactics

“There are three kinds of riders at the end of a race.Those who say: What happened. Those who let it happen And those who make it happen.” This book is about making it happen.It not only for racers. Spectators will learn to better appreciate the sport. There are approximately 75 illustrations. Learn about: Using energy wisely Making your rivals work harder Tactical psychology Attacking Blocking Gapping Breakaways Primes and finishing strategies Teamwork Road, criterium, stage, and time trial strategy and tactics

About The Author 19.95 USD eBook - (155 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.

Nutrition for Sports E-book

Nutrition for Sport is a comprehensive review of sports nutrition with an eye to the aerobic-endurance athlete. Cyclists, runners, triathletes, and walkers will appreciate the down-to-earth practical advice, the debunking of advertising, as well as the detailed explanations and comprehensive reference material provided about every vitamin and mineral. Learn about: Sport foods–before, during, and after exercise. Foods for energy. Performance-enhancing and performance-robbing substances. Quick, nutritious fast food. Nutritional quackery. Losing weight. How rapid weight changes don’t reflect fat losses. Who, what, where, and how: About every vitamin and mineral. Did you know? Few athletes drink more than 16 ounces an hour; sweat losses can exceed 100 ounces an hour. Just like the glycogen window, there is a fat window. Although sodium is the electrolyte priority for aerobic endurance athlete, calcium and iron loss in sweat ca contribute to deficiency. Many supplements marketed to improve muscle mass are contaminated with anabolic steroids.

About The Author 19.95 USD eBook - (155 pages, estimated.) This is an electronic book in PDF format. There are no shipping or handling costs. You will be directed to a download page after purchase.