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Race-Day Warm-up with Amanda Nauman

Though we all know that warm-legs are fast legs… it’s can be hard to know where to begin. You might wonder, “Should I use a bike trainer or rollers?” How hard should I go before a race?”, “For how long?”, “Should I do intervals?”, “Why is my skinsuit so tight?”, “Is my number pinned properly?”.  While we can’t really help you with the last two questions, we did find some experts to share what works for them in terms of the first four.

We asked our friends, David Sheek (Carmichael Training Systems Coach) and Amanda Nauman (known to friends and the cycling community as “Amanda Panda”) of Team SDG – Muscle Monster for some general preparation tips and a warm-up plan to help anyone maximize their race-day potential.

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~From Amanda and Dave~

Our friends at Feedback Sports have really stepped up the game with a solid range of traveling goodies that are also amazing products to have in any garage. Whether traveling to Europe or chasing events around the United States, Feedback has made it easier to be prepared at home and on the road. A few of our favorites are the Team Edition Tool Kit, Omnium Portable Trainer, and Sprint Work Stand which all fit into the bottom of our cases for travel.

Being Prepared: Pre-Event Warm-up

A pre-event warm-up is designed to increase muscle core temperature, start the body’s cooling processes, and activate energy systems. Here’s a step-by-step guide to activating your body for a great performance using the Feedback Sports Omnium Portable Trainer.

Warm-up

It’s pretty common for a warm-up routine to be 45-60 minutes. You need to spend some time at lactate threshold and throw in a few high-intensity efforts to activate the processes related to producing and processing lactate, but you want to do as little as possible to achieve those goals. A generic warm-up includes 15-25 minutes of spinning, 5-10 minutes at LT, and two 1-2 minute VO2 max efforts. Variations of that will typically get the job done. A long warm-up is likely to generate more heat so weather and other variables are taken into consideration.

The nature of your event also plays a role in your warm-up. If your event is going to start out relatively slow, like a road race, then you can minimize the warm-up activities. If the event is going to start hard, like a cyclocross race, then it’s important to activate your energy systems and lactate processing systems.

Variations on the Weather

There is a fine line between activating your body for a great performance and hurting your performance through overheating in your warm-up. After warming up some higher energy systems, your muscle temperature and core temperature are elevated and primed to race. In warmer temperatures it is recommended to cool down for about 10 minutes before going to the start line to avoid any chances of overheating. In cooler temperatures it is recommended to add clothing layers and maintain that elevated core temperature en route to the start line.

Go to the Start Line

If you’re going to be standing on the start line for a long time before you start, as is often the case with cyclocross races, you’re going to be standing still. In this scenario, try to go to the line wearing enough clothing or layers to stay warm. Plan to hand your clothing off to someone with a few minutes to the whistle.

The focus on staying warm during and after a riders’ warm-up routine pays off because you will be ready for action right from the start. Keeping your core temperature at an optimal level enables you to start faster, get to the front of the race, and stay there.

Taking the proper steps to activate all your energy systems through a proper warm-up, all starts with the right trainer routine. It’s difficult to find an event that allows for sufficient open road to correctly hit the warm-up zones that your preparation requires. Traveling with the Feedback Sports Omnium Over-Drive guarantees the freedom to create and execute a routine around an ideal warm-up that will set you up physically and mentally for success.

Time CTS Zone Rating of Perceived Exertion (RPE) 10-Point Scale
10 min Endurance Miles (EM) 4-5
2 min Tempo 6
2 min EM 4-5
2 min Tempo 6
2 min EM 4-5
2 min Steady State (SS) 7-8
2 min EM 4-5
2 min SS 7-8
2 min EM 4-5
1 min Climbing Repeat (CR) 8
2 min EM 4-5
30 sec Power Interval (PI) 9
2 min EM 4-5
30 sec PI 9
5-10min EM 4-5
Off Trainer – Head to Startline
10 min Active Cooling 2-4

*Amanda is currently rocking the cyclocross and gravel scene. She and David clearly know a thing or two about race-day preparation. Thanks for the tips, David and Amanda!  We’ll see you (and your Feedback Sports Race Day Essentials) at the Cyclocross Nationals in Kentucky! #pandapower

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Feedback Sports Maintenance App Compatible w/Strava

bicycle repair & maintenance app from feedback sports

Feedback Sports Maintenance App
Now Compatible w/ Strava

Feedback Sports celebrates the 3rd birthday for it’s bicycle maintenance app at this year’s              Sea Otter Classic and they’ve invited Strava to the party.

This free maintenance app was initially designed to log and track all the service/upgrades performed on your bike(s). If you have sticky notes and random receipts stuffed in drawers to help you keep track of when you last did what to which bike, you would appreciate this app. Keeping track of tires, chains, sealant, lube, components, etc. can feel like a full time job. Factor in multiple bikes and it only gets more complicated. The Feedback maintenance app takes care of that. And now, it’s compatible with Strava.

Jeff Nitta (Vice President of Feedback Sports) explains, “Up until this point, push notifications for maintenance reminders were based on time and dates but the number one request from users was to have mileage based reminders.  The most logical solution to this request was to make our app compatible with Strava.”

Now you can link your Strava account for mileage based tracking and maintenance reminders.

  • Want to lube your chain every 100 miles?
  • How many miles ago did you have your suspension fork serviced?
  • How long do your components/tires last?

Your Strava mileage data will trigger push notifications to your phone for all of these common bike maintenance activities.  Annnnnnd it’s free.  Has anyone mentioned this? Get your bikes dialed.  Your bike shop will thank you when you actually have an answer for “When was the last time you maintained your bike?” and/or “what did you do?”

*Available on Android and IOS.

 

Build, maintain, repair and ride with confidence. #feedbacksports 

 

Mechanic’s Seminar – Big Ring Cycles

We love nothing more than pairing up with local shops to get more cyclists into bike maintenance!  Big Ring Cycles of Golden, CO is offering a 4 week class every Tuesday night to set you up to succeed when it comes to basic bike maintenance.  *All class participants have the option of purchasing a Feedback Sports tool kit at a discounted price!  And that’s awesome in our book.

Pretty neat equation:

Feedback Sports + Local Bike Shops = Dialed Bikes and Cycling Community Happiness

 

 

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Bike Maintenance: 10 Essential Tips

House of spin

Spring is HERE!!  We love this article/video from Skratch Labs and House of Spin that bring you 10 bike maintenance ‘must do’s’!  Whether you’ve been slaving away on the trainer all winter, or you’re pulling that bike out of the shed for the first time, these tips and tricks will get you back out there in no time.

 1. Degrease your drivetrain.

Start by degreasing your drivetrain.  There are many commercial products available.  Pro tip: cut an old water bottle in half to hold degreaser and keep it in the bottle cage for easy access.  Use a small brush to apply to all sides of the chain, chainrings, cassette and derailleurs.  Rinse off degreaser.

Products used: Morgan Blue (degreaser solution), Shimano (crankset, cassette and derailleurs), Zipp (wheels), KMC (chain), Feedback Sports (Sprint work stand), Elite Cycling (bottle cages), Ritte Cycles (bike frameset)

2. Wash your frame & wheels.

Wash your frame and wheels.  Put together a cleaning kit of a bucket, soap, and brushes. Nylon brushes work fine, but horsehair versions prevent grease and dirt from accumulating on the brush.  Pro tip: use a nylon chainguide so you can wash the frame and wheels separately.

Products used: Morgan Blue (chain keeper), Park Tools (brush), Tampico (brushes), Ritte Cycles (bike frameset), Elite Cycling (bottle cages), Victory Circle Graphic (top tube sticker)

3. Inspect the frame for damage.

Inspect the frame for any cracks, dents or damage that may have occurred last season and gone unnoticed over the winter.  Be sure to check often overlooked areas like underneath the downtube, bottom bracket and seatstays.  Check cable rub at the headtube, and apply frame protector stickers as necessary.

Products used: Wheels Manufacturing (bottom bracket), Ritte Cycles (bike frameset), Elite Cycling (bottle cages)

Click here for the rest of the article and happy cleaning!

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Summertime with Feedback Sports

It’s SUMMER!!  We think we can count on warm temps and snow-free trails in Colorado (knock on wood). At least for the next 6-8 weeks.  And we’ll take it, because that means RIDING BIKES! We all know that when the temperatures of soar, so does the motivation to ride and race. Feedback Sports offers the perfect variety of products to help you get ready for everything Summer has to throw at you on the bike!

summertime boy on bike
Ahhhhh.  We love you, Summer.

You may be of the…hardier stock and have been riding your bike all winter long, or perhaps you’ve been hibernating.  Either way, our wash and work stands are the perfect addition to any cyclist’s workshop. We proudly support four World Tour cycling teams;  Tinkoff, Trek SegafredoLotto Soudal, and IAM Cycling.  When it comes to prepping the fastest teams in the world, the stand of choice in the pits happens to be our Sprint stand. It’s sturdy and fast (plus it folds up small–which helps save space in the team bus). Check out our full selection of stands and find the right one for you!

And speaking of race-prep… the Omnium has been winning over racers across every discipline of cycling (except perhaps E-bikes). This fork mount portable trainer means no more messing with the back wheel before a race.  It also offers internal progressive resistance (while still weighing under 14 pounds) and folds down small into it’s own tote-bag. From pro-triathletes (Gwen Jorgensen, Tyler Butterfield, Lauren Barnett, etc) to pro DH racers (Riding Addiction, Yeti/Fox) to our pro road friends at Drapac…the Omnium is taking the racing scene by storm.  Check it out and see what it can do for your training and racing this summer!

And last, but certainly not least: let’s talk about all the wonderful summertime cycling events.  What are your favorites?  Cruiser rides? Benefit rides? Bike to Work Day? Triathlons? MTB races? BMX? Well, guess what? We happen to love all of these!! Check out our event calendar and you might just see us and/or our gray tent in your neck of the woods…or out on the trails.
summer kick off collage Foothills