Education Centre
Learn about "how to's" on varying products and riding from the following topics.
General:
- Bike commuting and touring
- Cycling with kids
- Winter Commuting
- Touring Advice
- Commuter checklist
- Touring checklist
- Road riding checklist
- Mountain biking checklist
- An introduction to road riding
- An introduction to mountain biking
Products:
- Cycling clothing
- Cycling shoes and pedals
- Hydration systems
- Water resistance on the bike
- Choosing cycling gloves
- Saddles and seat comfort
- Cycling Bags
- Cycling Lights and visibility
- Bike Locks and protection tips
- Cycling helmets and safety tips
- Bike tires and traction choices
Fitting Information and maintenance information to make you happy and comfortable:
- Knee injury prevention relative to cycling shoes
- Proper bike fit and why it is necessary
- Bike maintenance and preventative check
More cycling information:
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Cycle Touring Checklist
Print this list and then add or subtract items to this checklist to match the weather and your trip plans.
Cycling Gear:
- Well-tuned bike
- Helmet
- Pump
- Racks (front and/or rear) with panniers
- Patch kit (with tire levers)
- Spare inner tubes
- Bike lock (optional)
- Head light and tail-light
- Waterproof cycling booties
- Cycling shorts (men's, women's)
- Lightweight cycling socks
- Cycling jerseys (men's, women's)
- Outer shell pants (men's, women's)
- Cycling shoes
- Basic bike tool kit
- Cycling computer (optional)
The Basics
- Map in waterproof case
- Food & power riding foods
- Sunglasses / Sunscreen
- First-aid kit
- Headlamp / flashlight
- Fire starter
- Matches (in waterproof container)
- Water
- Knife
- General repair kit
- Trip plan (left with a friend)
- Clothing (men's, women's)
- Camp shoes or sandals
- Quick-drying shorts and pants
- Synthetic long underwear
- Regular underwear
- Sun hat
- Fleece top
Camping Gear
- Sleeping bag
- Tent, tarp, or bivy sack
- Stove and fuel
- Sleeping pad
- Water treatment or filter
- Cooking and eating utensils
- Toiletries (including toilet paper)
- Camping permits (if needed)
Extra Items
- Binoculars
- Camera and film
- Watch or alarm clock
- Notebook and pencil
- GPS
- Change of clothes (waiting at end of route)
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Preparing for Summer In the Winter
No!!! It isn't time to put away the trusty steed just yet and hopefully nobody is even contemplating hibernation for their bicycle this winter. However, there are definitely some things to think about when it comes to off-season cycling.
In this article:
- Don't wait for summer: What are you doing with your bike next season?
- The building blocks of a successful in-season (summer 2008) - Start now!
- Inside training vs Outside training
- Prepare for the weather
Cycling tends to have a very seasonal feel and many people have yet to realize that preparation will lead to success. Like a runner preparing for a marathon it is imperative to use the fall/winter as a building season. Many people lose the edge they gained through riding in the summer by simply putting the bike away. To combat this problem here are some tips and suggestions that have helped many a John Henry Bikes customer.
- Have a destination or plan for your next season:
- The fitness terminology is Long Slow Distance or LSD.
This is the start of getting more mileage on your legs and making sure you are comfortable with time in the saddle. You will maintain a cycling base of fitness through casual and slow rides that have some decent amount of time to them. Have some fun with these workouts as they are truly a huge help when it comes to putting in the harder and sunnier rides in the spring. If you aren't trying to cram workouts in during the spring you can concentrate on speed, overall fitness goals including weight loss and you will reduce your risk of injury substantially.
- Training during the off-season consists of two main types of riding: Indoor and Outdoor.
- Indoor cycling is a very good option for good, strong and quick work-outs as it is consistent, there is never any coasting time and the weather is a non-factor. Spinners are considered the best as you are using your bike, your saddle [those both should be properly fit to you i.e. comfortable] and thus you are continuing to train on your equipment. Overuse of gym equipment style bikes can lead to injuries because the fitting isn’t properly adjusted and the moving from gym bike to your own bike can cause problems. Try to invest in a bike spinner if you can. There are great spin classes you can attend with your own bike and spinner, DVD spin work-outs are a great option and of course just riding to the television is an option also. Flexibility and weather proofing remain the greatest part to indoor cycling.
- Outdoor cycling should be on everybody's list to still try and maintain as it is truly the best work-out on a bike. There really isn’t any substitute for the balance and true riding conditions that riding outside offers plus the boredom of riding in one spot is alleviated. Try to pick at least one day a week and head out for your long, slow distance ride. John Henry Bikes gives some tips on preparing for the weather below. It takes a little longer to get ready but once you complete your ride there is a greater sense of accomplishment and the fresh-air is a welcome change for you deprived body. Get outside. It isn’t that bad and the runners are out there all the time. You should be as well.
- Mix and match. Probably the best idea is to mix a little spinner work with a little bit of outside riding so that you maintain consistency and if the weather gets really foul, you have a plan b. A plan b, that is, that doesn’t include just going back to the couch. Try two rides inside and two rides outside per week and then adjust to your schedule and how you are feeling.
- Prepare for inclement weather.
Riding in the off-season is a necessity if you don’t want to keep starting all over again and it is highly recommended you try to maintain your base throughout. While never a bad idea to cross-train for a few weeks, try to get back to your bike so that early next season you can maximize the weather and get riding the good stuff and longer distances without suffering. Plan, prepare and prosper. Riders get ready for a great off-season of mileage and rosy cheeks!
Live to ride.
If you need the shop to set your bike up with fenders or other winterizing bits just drop down and leave the bikes with our tech-centre and they will get the bike set up.
Riding With Your Kids
A Bet: 
We are mortgaging our future!
- Our youth are playing to many video games
- They are watching too much television
- They can’t think for themselves because they trust the media and not their parents
- And they don’t spend enough time getting active.
Go riding with your kids.
When I was very young my Dad made it a priority to move his legs and make it out riding. Now, he wasn’t a wonder athlete but ever since I have known him he has either walked to work or ridden his bike. He makes activity a priority. My mother and he made playing sports mandatory for their children. They didn’t know if we were good or bad but they did know that organized team sports and organized activities with the family, like bike rides, were absolutely necessary for our development and proper sleep patterns.
What you can do for your children.
Now we know they can be difficult. They would rather listen to their great Aunt or YouTube than listen to Dad and Mum. However, it is our responsibility as parents to set them up for the chance to succeed. Educating them that healthy living is part of a balanced life is definitely part of the job. How can you do that?
- Create a family destination to do together like an event, a trip or a race
- Schedule in a weekly family exercise like a bike ride
- Make sure everyone has the appropriate equipment so that there aren’t any excuses
- Make a holiday plan where “training” or regular movement becomes necessary
- Take an active role in helping your children become mobile
- Limit the hours or minutes [if you are really good] of t.v. and video game time
Riding to Osoyoos!!!!
Around 11 years old my Dad told me we were going to ride to Osoyoos; nearly 600 km. Well you can imagine what that did.
- We trained together a few times per week…really just regular rides
- We talked about how we would do it between who would carry the stuff and where we would stop; family discussion time at dinner became a guarantee
- We learned about our bikes and what to eat
- My Dad ate very healthy food for the entire time before the ride and got very fit
- We spent quality time together and I’ll never forget it.
As a family we ended up, all four of us, riding on holidays all over the Islands, taking our bikes camping and even did an epic five week bike journey to Mexico!
These are times I will never forget as a son but now I am a Dad I know that those times for my parents were very important to be a part of our lives. We stayed active but the extra benefit of growing together was a huge bonus.
Go Riding Together and Live to ride.
****I'll bet you the price of your child's bike that a bike trip with your kids will be one of the greatest memories of your life.
Are you willing to bet on it?
Email me, Willie, at John Henry Bikes to tell me you are taking the challenge…if you are up for it. We can also help you plan a little as it has been a big part of our lives. You win either way.
Check out some of these cool youth bikes…..
They are fast, light, strong and they will make your kids want to ride
Proper Bike Fit
Proper Bike Fit [as seen in Impact Magazine] by Willie Henry
Bike Fit 101
Let's make one thing very clear. If you ride regularly whether as a serious cyclist, a triathlete or an avid recreational user, proper bicycle fit is extremely important. There are a million very technical reasons for this statement but only one overriding reason that you need to understand. Without a proper bicycle fit you are at risk of injury and with that comes time away from your bike and the outdoors.
This article will attempt to help you make the key fit adjustments right at home so your riding season is started off the right way. With a little bit of playing around you can eliminate some of the guess work and take some real quality fit tips of master fitters and look at your set up for what it really is. The mechanism to make you more efficient and the most comfortable you can be. These are rules that can help get you closer to where you should be on your bike but by no means are these tips everything under the sun. Bicycle fitting is a large dash of scientific research mixed with a total understanding of that individuals physiology. Who better to know oneself than you? Let's get started with Bike Fit 101.
Basic Cycling Body Position
Saddle Position
Level: It is usually not a good idea to mount your saddle with the nose of it pointing either down or up more than a couple of degrees. Doing so can cause arm fatigue and/or an increase in the chances of finger numbness. As you resist the tendency to slide forward you are also more prone to locking out your elbows, hunching your shoulders and therefore are engaging muscles that should be loose and relaxed. This leads to early fatigue on rides.
- Solution: To start with the correct saddle tilt use a 'level' [a tool that helps one put up shelves or correctly tell whether or not something is imbalanced] to correctly assess your saddle position. Make sure to position the level across the saddle starting from the tip and finishing at the back of the saddle. Use your allen keys to move the saddle into a balanced position.<
Height: Saddle height is a basic set up step that is widely misunderstood and more often than not poorly assessed. Known as the distance from the top of the saddle to the pedal axle when the crank arm is in the line with the seat tube, improper saddle height often is the start of poor positioning causing discomfort in many areas. Getting your saddle height positioned and then marked is generally a sure fire way to eliminate a high percentage of knee problems, lower back problems or neck aches related to riding.
- Solution: While these suggestions are not exact science they should help a great majority of the riding population from gross height miscalculations. Once you are very close to your exact saddle position then you can make small adjustments during rides to customize your fit.
- With your bare feet six inches apart, hold a tape measure firmly into your groin and measure to the floor. Have a friend help you so you are exact. Now multiply this number by 1.09 and then use the result to set the saddle height. Remember the measurement is directly along the seat tube of the bicycle and measured from the centre of the pedal axel to the top of a level saddle.
- You can also pedal backwards, using just your heels. While it will feel awkward you can then begin to move your saddle up or down according to where your hips begin to rock and your feet start to pull away from the pedals. Position the saddle directly below the point where your hips begin to roll side to side.
Forward and Backwards: Fore and aft location of your saddle can make a big difference to how you feel within the cockpit of your bicycle. It has never been proven that moving your level saddle backwards or forward can cause damage to your body but it can significantly affect how you use your muscles and how you feel on your bike. If, like a triathlete, you move the saddle forward dramatically, you will use more quadriceps muscle and also make it easier to get into your aero bars helping you become more aerodynamic. If you have very long arms or are longer in the torso you may want to shift your saddle backwards on its rails allowing yourself to sit more happily within the cockpit of the bicycle. For most of us a nice middle position on the rails is a great starting point and from there we can make an assessment of how the fit from axle to knee and knee to saddle position is working. Remember: a person's overall flexibility makes a huge difference in their bicycle fit. If you are inflexible position yourself more upright so you maintain some comfort.
Adjustments: Follow these steps to set your fore/aft position on your saddle:
- Locate your right leg's tibial tuberosity; the bony bump below the kneecap. This conveniently lies on a vertical line that passes through the centre of the knee joint when the crankarm is directly forward. This line should also bisect the pedal axle. Next,
- With the bike mounted on your spinner [without the bike being tilted - back wheel and front wheel are equal distance off the ground!] turn the right crankarm to 3 o'clock. It is a good idea to pedal about twenty full revolutions comfortably before you stop in this position. This allows the hips to settle and you to sit as you would normally during your rides. Now drop a plumb line [a yo-yo operates as a great make shift plumb line] from the front of your tibial tuberosity.
- Notice where the string passes the pedal axle and then slide your saddle forward or backwards until the string and axle line up. Now you are positioned in the most basic position and can begin to make comfort adjustments knowing you will not be hurting yourself.
Notes:
- These are not hard and rigid rules but they will help you ascertain your basic position on your bike.
Remember that during the winter riders are more commonly wearing more layers and the added millimeters of padding can adversely affect the work you have done to get the position correct. Make adjustments as the seasons change.
- Always use the same shoes for your fitting that you would be wearing during rides as the difference between one pair of shoes to the next can be dramatic and throw off calculations.
Different styles of cycling can have minor differences in how the fitting of your bike should be. Be sure to engage a professional if you are working within a specific discipline that may require adjustment. Triathletes are an example of a style or discipline within cycling that could require some adjustments.
Saddle position is merely one thing that can assess whether or not you are comfortable on your bicycle but it is definitely one of the most common causes of injury when it comes to riding problems. Follow the above principles to help you put your legs and hips in the correct position on your bike. Follow the below tips to more accurately assess your comfort.
Saddle Comfort:
- Beyond putting your saddle in the correct position there are a few ways that you can make sure your sit bones aren't being bruised so badly that you would rather never see your bicycle again. Here are some comfort tips that may make the next ride a little bit more pleasurable.
- Sit Bones: The myth that the size of a person relates to the width of their saddle has been widely spread and is actually akin to judging a book by its cover. While choosing a saddle merely by body type will likely conclude in some success with the rider that rarely sits on their saddle it is an absolute fallacy that the bigger you are the bigger your saddle need be. For one to choose a saddle that promotes a healthy crotch area you need to know the distance between your sit bones. Your size weight and height do not determine this distance. Your saddle needs to be the type that will allow your sit bones to neither be falling off the edges nor be compressed by the rounded area towards the centre line of the saddle. Paying close attention to where your sit bones are touching your seat as you are riding can help you determine if you need a different model. Once determined go wider or thinner as necessary. This makes your saddle more appropriate for you and then you can assess the actual comfort of the areas you are touching. Some dense foam or gel will conform to you and hopefully allow you to rid yourself of the bruised feeling that is common with casual riders. Saddle come in all shapes and sizes as well as in women's or men's models so choose one that works for you and never settle because something exists that can help.
- Numbness: If you are going numb it is best to consult your doctor and then to consult a professional fit guide at the shop. Immediately!
- Chamois is King: Make sure you are using a proper riding short. They come with many different forms of chamois to fit both women and men differently. Synthetic chamois is widely available and will help keep proper blood flow, reduce moisture through wicking properties and also provide padding in the correct areas.
- Ride: The more riding you do the better it is as your body becomes used to the work out. However, don't ride through injuries or numbness. Get the problem solved now so that you can have the wind blowing through your hair on a hot day in the spring.
Never settle for being uncomfortable on your bicycle because it is almost always possible to correct the factor leading to your particular problem. A comfortable bicycle is a bike that will be used more often. Make sure that you take the time to set your saddle position so you will reap the rewards of a more efficient, stronger, more relaxed, more comfortable and ultimately happier body.
If you feel you aren't positioned properly on your bike consult your local fit expert and remember their scientific approach and your direct feedback make for the 'proper fit'. Not everything is based on your measurements alone. Good luck and ride for life.
Live to Ride.
Willie Henry
John Henry Bikes
info@johnhenrybikes.com
ph: 604.986.5534.
Willie Cromack is part owner of the North shores, John Henry Bikes and has been fitting people for over 14 years.
PS: Do you know enough about your bike? Where to ride a problem? What you should do with your bike an issue? Need help? Receive the best free cycling information by clicking here, and signing up for 'The Seat Post', John Henry Bikes newsletter. 'Seat Post' subscribers are the most 'gifted' of all our customers. What are you waiting for? Sign up now and be prepared to receive.
