This Week's Newsletter Content

COMMENT on what you read in this issue!

Newsletter archive
Weekly Dispatch: Faulty 500; New Arnie Baker Products
Coach Fred: Can I Lose Holiday Fat Fast?
Classifieds: 3 new
Jim's Tech Talk: Truth or Consequences
No Problem: Riding a Straight Line
Scott's Spin: Painful Admission
Try This on Your Next Ride: Protect Your Private Parts
RBR eBookstore: Top eBooks for the Off-Season
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RoadBikeRider.com Newsletter
Issue No. 424 - 01/07/09: Truth or Consequences
ISSN 1536-4143

Produced almost every Thursday by RBR Publishing Company. E-mailed without cost or obligation to
more than 63,000 roadies around the world.

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1. ROAD NOTES
Ed's Note: Did you get a cycling goodie for the holidays?

Santa brought me a Garmin Edge 500 GPS cyclecomputer, the new trimmer and lighter addition to the
popular Edge series. It earned a "very good" rating by RBR product tester Fred Zahradnik and promises
to make GPS cyclecomputing more attractive (and cheaper at $250) for more cyclists.

I was stoked and put the 500 on the road right away. All of Dr. Z's "Hot" points were confirmed. So were
his "not" points and, alas, I found 3 more negatives to add to his list.

It appears these are sample defects because Dr. Z didn't encounter them in his test 500. But if you're in
the market -- and given Garmin's spotty reputation for quality with its Edge products (see newsletter No.
411 and the comments that follow it) -- you might want to know these things:
Each time I constructed the 500's screen displays ("data fields") to show the ride functions I
wanted, all 3 screens reverted to different functions the next time I turned it on.

A function called "vertical speed" is supposed to show rate of ascent or descent in feet or meters
per hour. All I've seen is randomly flashing numbers, even on flat roads.

My 500 won't synch with Garmin's Training Center software to allow downloading, analyzing and
saving ride data. Software and firmware updates didn't help.
And I agree with Dr. Z's assessment of the 500's readability while riding. Sketchy at best.
There are 2 buttons on each side with black text labels. These little words contrast poorly with the silver
case and they wrap around its sides, making them difficult to read. Same goes for the tiny text in the
screen display when light conditions aren't optimal.

By comparison, I've used a top-end Edge 705 for several hundred hours and haven't experienced these
difficulties. Okay, it did suffer a general failure that required replacement under warranty, but otherwise it
has worked as it should.

Dr. Z's review will be online here for another week. If you're thinking about "upgrading" to GPS
cyclecomputing you now have more Edge 500 user experience to consider.

Ed Pavelka
Editor, Publisher, Refund Requester

Please comment, especially if you're using an Edge 500.

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The First Br-r-r-r-r-r-evet

As this is written, the central and eastern U.S. have been shivering in record cold temperatures for a
week.

But despite frigid conditions, the Pennsylvania Dutch 200K brevet (124 miles) opened the local
randonneuring season last Sunday just a short distance from RBR headquarters.

How cold was it? The temperature at the dawn start was 14 degrees (-10C). It didn't get close to the
unfreezing mark all day.

How windy was it? The northwest gale routinely clocked 20-30 mph (32-48 kph), with gusts approaching
50 mph (80 kph).

How crazy are randonneurs? Eight brave roadies showed up. RBR's Ed Pavelka was one of a dozen
others who intended to, but he came up with an iron-clad excuse: too chicken.

The arctic conditions forced 4 riders to abandon at various points. Three others finished the distance in 13
hours, just inside the time limit. Ninety minutes later (5 hours after sunset), a final stalwart rolled in.

Andrew Mead, Leonard Zawodniak and Tom Rosenbauer deserve a little ink for their incredible
perseverance. And so does Glenn Ammons, the guy who did not give up despite knowing he'd be
disqualified on time.

Comment
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14 New Products Online

We didn't publish newsletters during the holidays but we weren't goofing off. Now online are 12 new
eArticles from Coach Arnie Baker, M.D., providing his expertise on a wide range of medical, training and
performance topics.

This brings to 17 the number of eArticles by Coach Baker. Many roadies may find all of them helpful, so
we've also created a "bundle" for a price that's 56% lower than buying each one individually. To see this
special bundle offer and the list of the 17 eArticles it includes, please click here.
A similar bundle of Coach Baker's 7 eBooks is also available. By purchasing all 7 titles together,
you'll save $46.70 compared to buying them individually. To see this special offer and the list of eBooks it
includes, please click here.

RBR PREMIUM SITE members receive a 15% discount from these already super-low bundle prices. And all
purchasers are provided with 5 bundle downloads, just as when buying individual eBooks and eArticles.
______________________________________

Jump Start the Season with Coach Fred

PAC Tour is running an ad this week for its annual early-season training camps and tours in southern
Arizona. Being promoted is Coaching Week, which features RBR's Fred Matheny.

Coach Fred will talk each day about an essential aspect of cycling performance, and he'll be available to
work one-on-one with riders who have specific needs. The skull sessions and the daily rides are designed
for fast recreational roadies and endurance enthusiasts.

Now in their 15th year, PAC Tour's week-long Arizona camps and tours give roadies a way to jump start
the season with 400 or more miles (644 km) of riding. To get a sense of what it's like to attend, click here
to read a series of short articles. You'll get some useful cycling advice even if you can't make it to camp
this year.

Details on all 6 week-long sessions, beginning Feb. 20 and running through April 4, are on the PAC Tour
website.

Comment
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RBR's QUESTION of the Week

Is a bike tour of 3 or more days in your plans for 2010?

We give you 5 ways to answer on our poll page, where you can also find an archive of previous poll
results. Please click, vote and come back to finish reading.
______________________________________
Nasty stuff. "I would like to bring to your attention a Facebook group that promotes
violent, hateful and illegal activities against road bikers," writes a subscriber named Igor
R. "At the bottom of the homepage there is a button marked Report Page. Perhaps if
enough people complain to Facebook it may be deleted. Thanks, and here is the link:
http://tinyurl.com/yfowfo5." According to Facebook, the page has more than 32,000
"fans."

Anne Mustoe has died in Syria at age 76 during yet another cycling adventure. The
British headmistress was over 50 when bike touring lured her, even though (as her
obituary writer puts it) she was "out of condition and had no interest in bicycles. But, in
the tradition of indomitable Englishwomen abroad, she was untroubled by such trifles."
Mustoe rode around the world, alone, and encountered the sort of male response you
might expect. She wrote several books about her adventures, including the acclaimed "A
Bike Ride" that documented her 11,552 miles (18,600 km) through 14 countries. She
began her last ride in May, still on the Condor touring bike that her students gave her in
1987. Read more at http://tinyurl.com/yezbyx5
 Product recall: Zefal EZ+ CO2 Tire Inflators, model No. 5602. The pressurized cartridge can
forcefully separate from the pump head, posing a risk of injury. About 24,000 of these inflators
were sold exclusively at Walmart stores from August through November 2009 for about $15. They
were manufactured in Taiwan. Consumers should not use these inflators and return them to
Walmart for a refund. See a photo at http://www.todson.com/zefal.html

We keep an eye on Lance Armstrong's tweets just in case some actual training details get
posted. It happened in late December when Lance wrote: "Epic ride . . . 115 miles, 6.5 hrs, 10k ft
climbing, 5300 Kjs. Sunny and 70 most of the day til we finished in the dark." This breaks down to
17.7 mph (28.5 kph), shedding some light on how fast a world-class rider goes on a mountainous
training ride. Earlier in the day, Lance tweeted, "About to tackle Figueroa Mountain. Ouch." That's
in Santa Barbara County in Southern California.
______________________________________

Overheard: "I am more comfortable on my bike than I am on my feet." -- Danny MacAskill, making it big
on the heels of the Top Favorited sports video in YouTube history, which opens with him riding atop a
spiked fence. Story and video link at http://tinyurl.com/yfktjrr
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The Pedal Brain app is on the way. RBR contributor Fred Zahradnik reports: "There are more
than a dozen iPhone GPS apps that include functions for bicyclists, or are dedicated solely to
cycling use. But a startup company, Pedal Brain, plans to set itself apart with an iPhone/iPod
Touch app and bike mount that can receive and transmit industry-standard ANT+ wireless
protocol signals." This means your i-device can display wireless heart rate, cadence/speed or
wattage from various companies using ANT+. See the Pedal Brain and read more from Dr. Z in
his about.com GPS Blog at http://tinyurl.com/yjfrg8k

Mavic is no longer for sale. Amer Sports, Mavic's Finnish parent company, announced in late
December that has taken the iconic French wheel and accessory maker off the block. Amer
Sports says it has a new business plan for Mavic and will keep it in the family with Salomon,
Wilson, Precor, Atomic and Suunto. Mavic finished the first 9 months of 2009 down 14% in part
due to its R-sys front wheel recall.

Cyclists of any ability can ride with the Team Type 1 men's and women's squads at a Georgia
training camp on Feb. 12-14. The $5,000 fee includes U.S. domestic airfare, housing, meals, a
team kit and other goodies. Called "Pedal with the Pros," this is a fundraiser for the men's 2010
European racing campaign. Team Type 1 is the only pro squad comprised of type 1 diabetics.
Camp registration ends on Feb. 4 at http://www.pedalwiththepros.com

The Tour de Georgia has been cancelled for 2010. Like last year, the April stage race had a
place on the UCI international racing calendar but again fell victim to insufficient sponsorship. The
organizers say they will try again in 2011.
______________________________________

Overheard: "Oatmeal and black coffee is the ticket." -- Joao Correia, who lost 60 lbs. (27 kg) in order to
return to pro racing after a dozen years dedicated to eating. Read more about this 34-year-old Cervelo
Test Team signee at http://tinyurl.com/y9xbbjn
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Four bills are pending in the U.S. Congress that would push all states to regulate various types
of cell phone use by drivers. Included are banning texting, requiring hands-free devices or
prohibiting motorists under 21 from using any devices. Transportation Secretary Ray LaHood,
who has called distracted driving a "deadly epidemic," says reform must go beyond dealing only
with texting. "I'm on a rampage about this, and I'm not going to let up." Details at
http://tinyurl.com/yayvwwf
 Good luck, Ray. To the dismay of everyone already worried about driver distraction,
automakers and high-tech companies are moving fast to put sophisticated internet-connected
computers in car dashboards, reports the New York Times this morning from the gala Consumer
Electronics Show in Las Vegas. Led by Intel, Google and other tech giants, the first wave of these
“infotainment systems” will hit the market this year. It's expected that they will soon become
standard equipment in new cars. “This is irresponsible at best and pernicious at worst,” says
Nicholas A. Ashford, a professor of technology and policy at MIT. “Unfortunately and sadly, it is
a continuation of the pursuit of profit over safety -- for both drivers and pedestrians.” And road
cyclists. The article is at http://tinyurl.com/ylpcr4x

The rest of Team Astana is joining Alberto Contador on Specialized bikes. The California
company is equipping the world's top roadie and his teammates with frames and other
equipment. The component group is SRAM Red with wheels from Zipp.

Adam Greenfield of San Francisco made an extreme resolution on Dec. 31, 2008: He would
not drive or even ride in an automobile during 2009. The 29-year-old filmmaker succeeded by
riding his bike to work and everywhere else. "You just make it happen," he says. "You don't roll
over and die if you don't use a car." His story is at http://tinyurl.com/yey9kxd
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2. COACH FRED
Can I Lose Holiday Fat Fast?

Q: I had a great holiday season. Maybe too great. Suddenly I'm 10 pounds (4.5 kg) heavier than I was in
early December. Now I'm panicking and want to get rid of it quickly. What do you recommend? -- Pat G.

Coach Fred Matheny Replies: Give birth. As wisecracking nutritionists say, that's the only sure way to
lose 10 pounds in a hurry.

But seriously, although weight can go on quickly when you eat too much and don't exercise enough, it's
counterproductive and even dangerous to try to get rid of it just as fast.

The general rule for safe and sensible weight loss is to shed no more than 2 pounds (0.9 kg) per week.
So, it'll take you upwards of a month to eliminate the results of all that fruitcake and eggnog.

By resuming a reasonable diet and your regular training, the weight should come off at this safe pace. If
not, increase your riding time or intensity slightly while cutting a few calories.

The math is simple: If you burn 1,000 more calories than you consume each day, you'll lose 2 pounds
every 7 days. By striking the right balance of caloric intake and exercise you will still have enough energy
to tell about it.

You don't need to make any heroic efforts. There are plenty of ways to cut calories here and there. Switch
to a fat-free salad dressing, resist second helpings, have a cookie instead of a full dessert. It's not hard if
you really want to do it.

Comment

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Power for the People

More than 3,300 RBR roadies have purchased Coach Fred Matheny's "Power to the Pedals" training
program.
Don't be left behind!

The program is delivered in a 16-page eArticle containing a clear-cut workout schedule. It requires just 1
hour (or less) of specific training 2 times per week, best done on an indoor trainer. It does not require a
power meter or heart monitor.

How well does it work? Read the unsolicited feedback from a dozen newly powerized riders

"Power to the Pedals" costs just $3.99. Download it instantly from your RBR account, start today, and
be on your way to generating greater pedaling power in the upcoming season.

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3. CLASSIFIEDS
Also see the Classified Ads page on the RBR website and please support these advertisers that
help make this newsletter free for you.
______________________________________

NEW
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RETUL computerized bike fitting session at the PAC Tour
Training Camp in AZ. Feb. 27 to Mar. 6. http://www.pactour.com
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Try ROADIE - CycleAware's New Bar-End Mirror

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"Strength Training for Cyclists" - The Year-Round Program

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Yes, you can gain strength without gaining body weight.
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Also on Classified Ads, these Roadie Ads:

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4. JIM'S TECH TALK

Truth or Consequences

In the spirit of the season, I have a helpful resolution for you:

I want you to resolve not to believe every mechanical "rule" your well-meaning roadie friends tell you.

Here are some examples to get us started. If you think of another piece of goofy guidance, please click
comment to share it.

They say: The more air you put in tires, the easier it is to ride and the faster you will go.

The truth: Even though some modern road tires tell you to inflate to 125 psi (or higher), lower pressure
almost always results in less rolling resistance, a smoother ride and more speed. This is because rock-
hard tires can't conform to pavement irregularities. They actually bounce down the road, which slows the
bike while creating a harsh ride with reduced control. For 700x23 tires, try 90-95 psi front and 95-100 psi
rear. You'll feel the improvement.

They say: Replace patched tubes right away because they're not safe.

The truth: A properly glued patch bonds to the tube, so it should be good indefinitely. There's no need to
replace it. However, in my experience only glued (not glueless) patches are permanent.

They say: The factory coating on new chains is the best lubricant.

The truth: That waxy stuff on new chains prevents rust while they're waiting to be used. It's too thick to
be a good lubricant. Remove it and apply your favorite chain lube before the first ride. Or, if you're on the
lazy side, at least apply a wet lube over it, let the lube penetrate, then run the chain through a rag to clean
off most of the goo.

They say: When you put on a new chain you need to put on a new cassette, and vice-versa.

The truth: The only way to know is to test ride the new part with the old part. If the drivetrain slips and
skips, you need to replace the other part too. If not, no worries.
They say: A broken spoke means you should plan to rebuild or replace the wheel.

The truth: Maybe, but probably not. A spoke can break for several reasons that shouldn't make the
others suspect. A wheel might have one defective spoke and replacing it will fix things for many more
miles. I wouldn't give up on a wheel or rebuild it until, as Uncle Al advises, a third spoke breaks.

They say: Bent chainrings can't be straightened so they must be replaced.

The truth: Usually it's the big ring that develops a wobble. And because it got bent (out of true), it should
be obvious that you can bend it back. Open the jaws of a medium- size adjustable wrench so you can slip
it over the chainring (between teeth) at the wobble, then pry sideways to make it straight again. Sight from
above, using the front derailleur cage as a guide while you turn the crank.

They say: Replace the shift and brake cables yearly.

The truth: Three decades ago this was good advice because many bikes came with low-quality cables
by today's standards. Now cables can last several years. Do check them occasionally for signs of wear
(i.e., broken strands), keep them lubricated and cap the cut end so they don't fray.

They say: When you get a rear flat, turn the bike upside down to make wheel removal easier.

The truth: This actually makes it harder to get the wheel out because you have to work against gravity.
But worse, you risk damaging the expensive and delicate brake/shift levers as well as the saddle and
handlebar-mounted accessories like computers. Hold the bike upright to push the wheel forward and out.
Look for something handy to hang the bike from by the nose of the saddle (sign, fence, tree limb, idle
riding companion). Or lay it on its left side so the derailleurs and chain are up.

They say: A car wash is a great place to wash a bike.

The truth: A car wash is a great place to ruin a bike. What happens is, the high-pressure spray blasts
lubrication out of parts, and riding soon turns them to junk. So save your quarters and scrub-a-dub your
bike with a sponge, lots of suds and a low-pressure garden hose, dripping water from above. Never spray
the hubs, crankset, pedals or rear derailleur from the side.

Comment

(Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the author of Your
Home Bicycle Workshop and moderator of the "Roadie Rap" technical forums on the PREMIUM SITE.
Check his personal website at www.jimlangley.net, his Q&A blog and updates at Twitter. Jim's streak of
consecutive cycling days has reached 5,838.)

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5. NO PROBLEM!

Riding a Straight Line

What's the matter? You're riding on a wide shoulder when suddenly it appears the highway tax fund got
depleted. The shoulder vanishes and now there's a ragged road edge on one side and cars zipping by on
the other. This could spell disaster if you can't ride a straight, steady and narrow path.
Newer riders, especially, can struggle in this situation. Two-wheeled vehicles are inherently unstable and
they don't necessarily want to go in a desirable direction. Poor technique makes a bicycle wander from a
straight line as if it had a mind of its own.

That's bad when you're riding solo in situations like just described, and it's grounds for expulsion when
you're in a group. You can't even ride safely beside a friend if you aren't smooth and steady.

Here's help:
Relax. To ride a straight line, you need a loose, supple upper body. Tension in your neck, jaw
and shoulders fights the bike, making it move jerkily rather than tracking smoothly. Of course,
staying loose is easy to say and hard to do when you're riding between an 18-wheeler and a
guardrail. Concentrate on relaxing your breathing as well as your shoulders.

Keep your eyes up. Staring at the pavement just ahead of the front wheel guarantees you'll ride
anything but straight. You need to avoid potholes, glass and other debris, of course, so here's the
trick: Keep most of your visual concentration on a swath 30-100 feet (10-30 meters) up the road.
When you see a pothole, adjust your line to miss it, then let your lower peripheral vision take
over. This is the way to monitor all hazards you're passing.

Look where you want your wheels to go. Off-road riders quickly learn that if they look at a rock
in the trail, they'll plow right into it. But if they look instead at the good line around the rock, that's
where their wheels will go. It works the same on the road. Focus on the line you want your bike to
take and it will follow that track almost magically.

Practice. A fun way is to ride on the white line at the edge of the lane (traffic permitting). See the
effect of looking well ahead vs. right in front of your wheel. Feel the benefit of keeping your
shoulders and elbows loose instead of trying to steer the bike straight. On most roads there's
instant feedback because the white line feels smoother under your tires than the pavement.
Tip! Ride rollers. Unlike indoor trainers that hold your bike upright, rollers are like a treadmill. They force
you to balance. To keep from veering off, you need to relax and pedal with smooth, round, even strokes.

Comment

(Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges)

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6. SCOTT'S SPIN

Painful Admission

This column should be better than usual, since I took drugs beforehand to enhance my performance.

My doctor prescribed them because I have a pain in the neck. Which some of my alleged friends would
call poetic justice.

Anyway, when Doc said he'd write me a prescription, I immediately requested "Belgian pot." This jolly
stuff -- a cocktail of amphetamines, heroin and a secret toasted-in sugar frosting -- was seized last week
when police in France and Belgium arrested about 2 dozen people accused of supplying bike racers with
"pot Belge."

"Belgian pot? Ho-ho, you're such a kidder," my doctor said. "By the way, let me give you the phone
number for Drug Addicts Anonymous. Just ask for the cycling department."
Then he handed me a prescription for the garden-variety painkiller Vicodin. I read the label: "Side effects
may include nausea, vomiting, constipation, lightheadedness, dizziness . . . ." Sounds like my last interval
workout.

Nowhere on this list did I see "ability to instantly drop the loud-mouthed dude with the squeaky chain
who's been sucking your wheel for the last 3 miles."

So I'll have to settle for mere pain relief. Which brings me back to my neck injury. I could have strained it
on a 200-mile ride to Mount Thrombosis. Or I could have wrenched it during a handlebar-crushing sprint
to win the Tuesday Lunchtime World Championship. I could have, except I never did either of those
things.

I hurt my neck while sleeping.

That's right, I have a sleep injury. Could anything be more embarrassing? Well, yes. Now every time I
submit a Spin, I'll probably have to fill a little cup.

Comment

(Scott Martin is still on holiday, so this column comes from the eBook Spin Again, which contains 181 of
his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Click here to enjoy 3
classic Spins again and place your order for instant delivery by download.)

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If you like this newsletter, you'll love being a PREMIUM SITE member. The 10 exclusive membership
benefits include a 15% discount on everything RBR sells, 3 free eBook downloads, the Roadie Rap forum
with more than 2,000 posts, and 274 web pages of expert content to help you ride better and enjoy road
cycling more. Click here to see all 10 membership bennies and join today.

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7. TRY THIS ON YOUR NEXT RIDE

Protect Your Private Parts

During a frigid Nordic ski race, you might see a guy glide past his coach and yell, "I need a glove!" The
coach pulls one off and tosses it to the racer, who quickly stuffs it down the front of his Lycra bodysuit.

That's right, it's not freezing fingers he's worried about.

Cyclists go faster than skiers, so in the cold we need PPP (private parts protection) even more than they
do. Penile frostbite becomes a real danger in temperatures around freezing when wind chill is added.
Women get cold down there too.

Save yourself an embarrassing trip to the emergency room with these tips:
Wear wind-front tights. Wind chill is often the culprit in cryogenic crotch cases, so invest in
tights with a windproof front panel.

Wear undies. Sports underwear comes in various styles. You can wear a pair to add a layer of
insulation under cycling shorts or between shorts and tights. Examples: Joneswares Sprint Boxer
Brief/Liner and Pearl Izumi Barrier Liner. Don't use anything made of cotton, an ineffective fabric
in the cold.
 Cover with your base layer. Tuck your warm wool undershirt down around everything.

Apply heat. Stick an adhesive chemical toe warmer between your shorts and tights (not on bare
skin).

Add something extra. You've heard of rock stars using a sock? A wool one works great for
cyclists when stuffed down there. So does a thin skull cap.

Bag it. In an emergency, grab a plastic bag from a convenience store or grocery. Or snatch a
thick paper windshield towel from a gas station.

Recycle. In a real emergency, watch the roadside. In the U.S., you'll quickly spot more than
enough usable litter. Plastic bags and coated paper can do the job. Avoid using something with
condiments on it.
Comment

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8. RBR eBOOKSTORE
PREMIUM SITE annual members automatically receive a 15% discount on every eBook, eArticle or other
products in the RBR eBookstore.
______________________________________

Click to see 2 new products that offer huge savings:

Coach Arnie Baker's eBooks bundle
Coach Arnie Baker's eArticles bundle
______________________________________

If you're dreaming of doing something really big on your bike in 2010 -- a ride, event or tour that
requires a level of commitment you've never attempted -- have we got an eBook for you!

The Ride of Your Life focuses on the mental preparation and time management techniques that make it
possible to achieve extraordinary cycling goals.

In this eBook, author David Rowe, an accomplished endurance rider, does not tell you how to train, he
shows you how you can train. He presents an 8-step cycling management system with personalized
"worksheets" that guarantee you can boost the amount of cycling in your life without shortchanging your
family or career.

Please click here to read lots more about this unique cycling program, including 8 reviews, 2 excerpts and
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______________________________________

HOT LIST: Off-Season Recommendations

All 59 RBR publications are helpful, but some are especially so at certain times of the year. Now that it's
winter for many of us, these eBooks and eArticles can help make the cold, dark months more fun and
productive.

eBOOKS
Indoor Training for Cyclists -- NEW! Includes 50 at-home trainer workouts to advance all-
round cycling fitness, by Coach David Ertl.
 Keep it Real - In Your Indoor Cycling Classes -- certified Spinning instructor Jennifer Sage
makes sure indoor classes transfer to the road.
High-Intensity Training for Cyclists -- NEW 12th Ed. of the go-fast bible from Coach Arnie
Baker, including 2010 Excel Training Log.
Off-Season Training for Roadies -- complete outdoor/indoor winter programs for fitness riders,
sport cyclists and racers, by Coach Fred Matheny.
Your Home Bicycle Workshop -- Great off-season project! Design & equip a home shop you'll
love spending time in for years to come, by Jim Langley.
Pro Road Race Tactics for Amateur Cycling Teams -- how to organize, equip and train a team
this winter, then excel in road races next season.
Fred Matheny's Complete Book of Road Bike Training -- SAVE! The Coach's 4 eBooks for
year-round training, all under one cover.
eARTICLES (just $3.99 each)
Power to the Pedals -- BESTSELLER! A 12-week power-building program ideal for indoor
cycling, by Coach Fred Matheny.
Swift Endurance -- how to keep (or increase) your speed while riding winter's steady base miles,
by Coach Fred Matheny.
Cold-Weather Cycling -- to ride through winter, you need this advice on medical issues, clothing,
nutrition, equipment & riding techniques.
Core Training for Cyclists -- build strength, stamina, coordination & flexibility in core muscles in
just 2-3 weekly workouts.
Stretching for Cyclists -- a chiropractor and roadie explains why active isolated stretching (AIS)
is so effective for cyclists. Grab a rope and start today.
How to Make a Chain Catcher, 2nd Ed. -- easy off-season project. Positively stop your chain
from falling onto the frame during front shifts.
Bonus! RBR provides 5 downloads of every eBook and eArticle you purchase. To obtain a new copy
for any reason, including free upgrades to new editions, simply login to your RBR account and do the
download.

o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o

Thanks for reading, and for your support of RoadBikeRider.com.

Look for newsletter No. 425 on Thursday, Jan. 14. Meanwhile, the holidays and enjoy your rides!

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This newsletter is a product of RBR Publishing Company:

 Ed Pavelka, president
Fred Matheny, VP emeritus
1617 Kramer Rd.
Kutztown, PA 19530 USA
RBRPublishing@roadbikerider.com

All material is copyright © 2001-2010 RBR Publishing Company. All rights reserved.

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