Archive for June 8th, 2021

SPRINTS & STOMPS: Strength Training for Better Performance

06/8/2021 12:04
Geraardsbergen - Belgium - wielrennen - cycling - radsport - cyclisme - illustration - sfeer - illustratie the wall Andre Greipel (Germany / Team Lotto Soudal) pictured during Eneco Tour stage -7 - UCI World Tour) from Bornem to Geraardsbergen - photo Tim van Wichelen/Cor Vos © 2016

Menachem Brodie wrote an article about switching up strength training now that cycling season is in full swing and exercise restrictions are easing. I thought it would be a fine time to lay out one of my favourite on-bike strength and agility workouts.

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On-road sprint training by Lotto Soudal

Into the Gym After Three Decades

Despite being heavily into cycling since 1985, I have been the stereotype endurance athlete and have avoided off-bike and resistance training all these years with as much dedication as I’m currently putting into avoiding the coronavirus. However, after my rock climbing accident in May 2019, resulting in breaking and dislocating my right foot, I had no choice but to lean heavily into off-bike training for rehabilitation.

Physiotherapy itself involved lots of range of motion, mobility, and balance exercises for the injured foot. As that rehab progressed, I was also fortunate to get the chance to work one-on-one with Steve Lidstone, Brock University’s varsity strength & training coach. Together, we spent November through January working on late stage rehab to ensure my legs were balanced in strength, along with building up core and upper body strength for climbing.

With the completion of rehab in late January, Steve and I transitioned to a more traditional cycling-focused strength program, and I’ve been doing core and strength work 3x/week since. I have to say that I’ve quite enjoyed the process overall. Before the pandemic lockdown, I definitely saw the benefits in my bouldering and climbing progression, breaking through a plateau and sending harder grades and routes consistently.

But Does it Help Cycling?

With the lockdown and the removal of goal events, along with the cold and lousy spring weather this year in Ontario, I’ve not bothered with many high-intensity rides. But it’s finally warmed up the past week, leaving me frisky to break out one of my favourite workouts that should also nicely transition the weight work done over the past six months to actual on-bike performance.

I call the workout Small Gear Sprints & Stomps and it’s an amalgamation of two different drills. I personally like putting the two together into the same workout because I find them highly complementary.

When most of us think of sprint training, we generally think of replicating a race sprint. That is, wind up a big gear from a high speed just like we see at the end of sprint stages. That is indeed the end result we want to target, but this workout breaks things down into the constituent requirements.

Small Gear Sprints

These sprints target acceleration, leg speed, and technique. Get in the small chainring and a middle cog, like the 15.

Roll to a near standstill, as in almost a trackstand. Get your left or right foot in the power position (roughly 2 o’clock position) and sit down ready to pounce.

Pick out a landmark ~100 m away. On GO, stand up and accelerate, GO GO GO! Spin up as rapidly as you can, shifting up twice while standing the whole way. You want to spin out, shift, spin out, shift, and spin out again within this 100 m stretch. You should be hitting 120-130 rpm at least, all while standing.

This workout emphasizes the technique of sprinting. You need to learn to put your body weight low and far forward by having your chest over your bars. Too far forward and your rear wheel will skip. Too far back and you can’t extend your legs for full power. Where you hold your hands in the drops determine this weight balance, so experiment.

Many beginners hold the drops with their wrists neutral and in line with their shoulders. However, this blocks your ability to throw the bike side-to-side. Another tip is to cock your wrists outwards slightly. This allows you to use your arms to throw the bike and drops you lower by bending your elbows.

There’s a lot to think about with good sprinting technique. If it becomes overwhelming at first, just focus on one aspect or tip per sprint or per session.

Make sure you give yourself at least 5 min of easy, easy pedalling in between. I generally aim for 6-8 efforts. The goal is for max effort, and you can’t do that if you’re still pushing hard during recovery.

One other tip, make sure your shifting is PERFECT before attempting this workout. Having gears jump while you’re standing at 120+ rpm is a recipe for unintended excitement!

Geraardsbergen - Belgium - wielrennen - cycling - radsport - cyclisme - illustration - sfeer - illustratie the wall Andre Greipel (Germany / Team Lotto Soudal) pictured during Eneco Tour stage -7 - UCI World Tour) from Bornem to Geraardsbergen - photo Tim van Wichelen/Cor Vos © 2016
In-saddle tough climb of the Geraardsbergen


This workout is like doing power lifts, only out on the bike. The goal is to generate maximal torque on the pedals from very low cadences.

Get in your biggest gear, and again start from a near standstill. It’s good to try these from the drops, hoods, and the tops to vary position. There’s no need to have a very low position, so adopt a neutral, comfortable upper body angle.

Pick a target distance but don’t be locked into it. The goal is to accelerate up to about 80 rpm. After that you’re not generating high torque because of the high cadence.

GO GO GO! Keep the core tight, pull evenly backwards with both arms as each leg drive downwards. Pull unevenly or have a weak core and the front end of the bike will fly all over the place and the top tube will wobble wildly. Focus on driving down hard AND pulling upwards on the upstroke.

The first few pedal revolutions take seemingly forever, but you should quickly gain in cadence. The effort typically should last about 20 full pedal revolutions. As before, aim for 6-8 efforts with 5 min full easy spin in between.

For both the sprints and stomps, KEEP YOUR HEAD UP!

Does Off-Bike Training Help?

I’ve done this workout with power for at least 8 years, though I haven’t done it for about 2 years due to sabbatical travel and injury. My historical peak power for the Small Gear Sprints is around 1070-1090 W. This week, I hit that mark or higher for 5/7 sprints, peaking at 1134 W. For the Stomps, I typically hit peaks of about 770 W, but exceeded that for 6/7 efforts and hit 815 W 3 separate times.

So considering that I had my right leg completely immobilized for 10 weeks a year ago, and that I haven’t exactly gotten younger over the past decade, I’d have to conclude that the off-bike resistance training has definitely achieved its goal of improving power development.

Sprint fast and have fun!

The post SPRINTS & STOMPS: Strength Training for Better Performance appeared first on PezCycling News.

Categories:PezCycling News

2021 Armed Forces Cycling Classic Results & Photo Gallery

06/8/2021 12:03
armed forces

With COVID Protocols slowly being lifted around the United States, the US Criterium Calendar got off to an exceptional week of racing held in Arlington, Virginia this past weekend June 5th and 6th. In its 23rd year, the Arlington Armed Forces Classic kicked off the first Post big race of the year. Fans were truly delighted to see the sports, recreation, and delightful leisure time return to the region. In many ways, this event felt like the first normal day experienced by those in attendance. Despite an unusually hot day in the region (with temperatures soaring well into the mid-90’s F) fans were truly delighted to enjoy all that this weekend had to offer. What these two days offered was some of the very best racers in the National Calendar to show off their form and let their legs reveal how well they maintained their form over the winter.

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Men’s race fans were treated to a party and a drag race along Crystal Drive

Please enjoy the gallery as we relive our best memories of this weekend’s races. Despite the ink on the result sheets still barely died off, we are already looking forward to the 24th edition of this race in 2022. If there is one thing not to be missed in the Mid Atlantic it is the Arlington Armed Forces Classic.

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Women’s race Tina Pic-gives chase through corner

Sprint Win for Coles-Lyster at Clarendon Cup and a Solo Break for Vogel
After over a year of event cancellations, the men and women came ready to race at the 23rd annual Armed Forces Cycling Classic. Saturday’s Crystal City Cup was a challenging primer that resulted in a repeat win for Kendall Ryan of L39ion of Los Angeles and first time win for Connor Sallee of ButcherBox Cycling.

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Women’s Start Line: A few laughs before the start of the race. Most of the top 3 on todays podium are all lined up next to one another

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Maggie Coles-Lyster (DNA-Pro-Cycling-Team) beats Kendall Ryan (L39ion of Lost Angeles) in a two up sprint

The Clarendon Cup was hot and the attacks never stopped during the women’s race. Instafund, Lux p/b sideshow, L39ion of Los Angeles, and CWA Racing p/b Trek were taking turns at the front driving the pace. It ended with a sprint finish and Maggie Coles-Lyster of DNA Pro Cycling Team edged out the 2019 winner, Kendall Ryan of L39ion of Los Angeles at the line.

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Kendall Ryan (L39ion of Los Angeles) is all smiles today after her victory

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Maggie Coles Lyster (DNA Pro Womens Cycling Team) with Alexi Costa (CWA Racing) after the race. Two great competitors and friends sharing stories. Maggie with the trophy, and Lexi with the scabs to remember. Alexi was involved in a pileup earlier

The men’s race got off to a rocky start with a mass pileup at the beginning that neutralized the race and officials ultimately restarted it. The excitement didn’t end there, after several attacks splitting the peloton into two groups, Stephen Vogel of Project Echelon Racing did a seated attack, got a gap and committed with approximately 25-laps to go to a solo time trial-style win, holding the main chase group off with a 9-second lead. In a sprint finish for second place, Scott McGill edged out Noah Granigan of Wildlife Generation Pro Cycling, followed by Ty Magner of L39ion.

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Cory Williams (L39ion of Los Angeles) leads a dwindling peloton but they know that Stephen Vogel (Project Echelon Racing) has a resounding lead

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Tyler Stites (Aevolo) and Samual Boardman (L39ion of Los Angeles) in hot pursuit

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Connor Sallee (Butcher Box Cycling) celebrates at the line

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Stephen Vogel (Project Echelon Cycling) gets to celebrate a second time after being so in the zone he raised his hands in victory with one lap to go

Women’s Clarendon Cup Podium:
1. Maggie Coles Lyster, DNA Pro Cycling Team
2. Kendall Ryan, L39ion of Los Angeles
3. Makayla MacPherson, Lux p/b sideshow
4. Skylar Schneider, L39ion of Los Angeles
5. Rachel Langdon, InstaFund Racing

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Women’s podium

Men’s Clarendon Cup Podium:
1. Stephen Vogel, Project Echelon
2. Scott McGill, Aevolo
3. Noah Granigan, Wildlife Generation Pro Cycling
4. Ty Magner, L39ion of Los Angeles
5.John Heinlein III, Project Echelon

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Men’s podium

Women’s Omnium Results:
1. Maggie Coles-Lyster, DNA Pro Cycling Team
2. Kendall Ryan, L39ion of Los Angeles
3. Makayla MacPherson, Lux p/b sideshow

us armed forces
Kendall Ryan (L39ion of Los Angeles) wins today’s race in convincing fashion

Men’s Omnium Results:
1. Stephen Vogel, Project Echelon
2. Noah Granigan, Wildlife Generation Pro Cycling
3. Samuel Boardman, L39ion of Los Angeles

armed forces
Men’s podium

# Full race results can be found at – 9_42FB42 #

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Fans were treated to a treat to the excitement of he feed zone on the front of the course instead of the backside. If you look closely you will notice Alexi Costa (CWA Racing) bandaged up doing double duty by helping her teammates

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Price check! Big brands turn to in-store drones to peep products

06/8/2021 12:03
There’s a $1 trillion problem in retail. Major brands are betting autonomous drones can be part of the solution.

Categories:Latest topics for ZDNet in Hardware

Global chip shortages, 5G concerns, SMB digitisation plans, and more: Tech research roundup

06/8/2021 12:03
From hardware price spikes to tech priorities for small businesses and onto remote-working plans, here’s the charts that matter from the past month in news.

Categories:Latest topics for ZDNet in Hardware

New Trek gravel bike ridden by Quinn Simmons at Unbound Gravel

06/8/2021 12:03
Assumed to be the new Trek Checkpoint, the bike borrows features from elsewhere in Trek’s road lineup

Categories:LIFE AS A HUMAN

Tour de Suisse stage 3 – Live coverage

06/8/2021 12:03
Follow all the action on another hilly day to Pfaffnau

Categories:LIFE AS A HUMAN

Ineos Grenadiers extend with Pinarello for four years

06/8/2021 12:03
New deal takes partnership to the 16-year mark

Categories:LIFE AS A HUMAN

RideLondon Classique extends to three days on 2022 Women’s WorldTour

06/8/2021 12:03
Race set to run in May before The Women’s Tour, providing an additional top-tier women’s stage race in the UK

Categories:LIFE AS A HUMAN

Chris Hamilton extends Team DSM contract through to end of 2023

06/8/2021 12:03
Australian rider signs up for two more years at Team DSM after taking to the podium at the Giro d’Italia

Categories:LIFE AS A HUMAN


06/8/2021 12:03

As the world of 3D printing continues to impress so do the product offerings. It seems the crew at KAV have been hard at work creating a cycling helmet on the heels of their 3D-printed Hokey helmet. The real wow factor here is that they say that each helmet is tailor-made for the consumer’s specific head. Not a three sizes fit all model, this specialized fit could offer better protection and comfort.

We haven’t seen or worn a KAV helmet but we hope it delivers on everything they are claiming. Also yet to be seen is any Consumer Product Safety Commission (CPSC) testing results. This is important and without it, we aren’t sure where the KAV helmet’s future is headed.

In response to our questions about testing KAV’s founder and CEO said
“We built our own lab as it’s the only way to create a product that not only exceeds the CPSC standards but provides superior protection relative to existing technologies. Each prototype, of which we’ve had two dozen so far, is designed to exceed the CPSC standards, this includes testing more impact locations and a wider variety of impacts. While it’s not required, we will do a 3rd party validation prior to final production.”

A made-to-measure helmet

KAV, the pioneer in 3D printed hockey helmets, announced today its all-new KAV Bike Helmet. Priced for a limited time at $275 (retail $350) as part of their Kickstarter campaign, KAV brings all the protection of their Hockey Helmet to the road. KAV Bike Helmet uses additive manufacturing, material science and software to free cyclists from the compromises of traditional injection molded foam helmets.

KAV starts by sending a fit kit that allows users to submit a series of measurements from the comfort of their homes. Their machine learning algorithms take these measurements to render a virtual version of the user’s head. They generate a custom bike helmet from these measurements and send it to their 3D printers for production, creating a single, unique helmet, built precisely to the user’s head size and shape. A technician hand finishes the helmet for the ultimate blend of high-tech, hand craftsmanship.

A made-to-measure helmet provides significant advantages to cyclists beyond the customized fit. Combined with a patented energy management system and proprietary materials, the helmet is slimmer than a traditional helmet. The reduction in the frontal area of the helmet reducing drag without compromising cooling. The removal of excess material and obviating the need for a traditional fit system results in a lightweight helmet.

“Despite a market where every aspect of the cycling from gearing to saddle position is tuned for maximum performance, cyclists have had to settle for a few sizes fits all mentality to protect the most important part of the body,” said Whitman Kwok, KAV CEO. “The KAV Bike Helmet continues our tradition of creating a helmet that’s uncompromising in performance and protection, made possible by our made-to-measure fabrication technology. My KAV replaces and bests my previous aero helmet and my vented road helmet while the additional occipital coverage is perfect for providing extra protection for my gravel adventures.”


The KAV Bike Helmet is designed and engineered to meet the most demanding riders across road, gravel, and XC mountain biking:

  • Made to Measure Fit – No more compromising aesthetics, safety or comfort by choosing between a limited number of sizes.  KAV offers over 7 billion sizes for every man, woman and child on the planet.
  • Uncompromising Protection – Our hex based compression structure is up to 20% lighter than EPS foam and more efficient at absorbing impact energies. While foam is isotropic, 3d printing enables optimizing the energy management system to crumple and shear reducing rotational accelerations associated with concussions.
  • Cool – The open-air hex structure maximizes airflow across the entire head and not just at vent or channel locations. Our proprietary polymer conducts heat away from the head up to 8X better than the foam it replaces.
  • Lightweight – Since each helmet is custom-fit, there’s no excess material. The KAV Bike helmet weighs less than 300g in virtually any size, despite having more coverage than a typical road helmet.
  • Aerodynamic – A custom-fit helmet reduces the frontal cross-section by up to 14%, resulting in a proportional reduction in drag without any corresponding penalty in cooling.
  • Durable – Unlike foam that dents and degrades over time, the TPU from the KAV helmet has its roots in hockey so it can take any tumbles off the bike handlebars or falling from your trunk and protect riders when they need it most.
  • Eliminates Waste – making products custom for individual consumers dramatically reduces waste. By enabling a made-to-order model, KAV makes only what’s needed, reducing the impact on the planet. A five-year warranty and increased durability also translates into fewer replacements.
  • Made in the USA – KAV helmets are not only designed and engineered in the USA, but every helmet is 3D precision printed within 50 micrometers and then hand-assembled and tested in Redwood City, California. All the raw materials are also domestically sourced.

The KAV Bike Helmet is built as a natural extension of the rider and is backed by KAV’s industry-leading 3D Triple Promise:

  1. Guaranteed to Fit – Customers have 30 days to confirm it’s the best fitting helmet they’ve ever owned.
  2. Five-Year Warranty – Better materials, engineered to perform and made in the USA, KAV stands behind each and every helmet.
  3. Crash Protection Policy – If a rider crashes, they can return the helmet that saved their life and get 50% off their next KAV.

Because each helmet is made to order, KAV is using Kickstarter to forecast demand and ramp up production. Riders who want to be the first to show off their KAV Bike Helmet should join the Kickstarter campaign 

About KAV

KAV is the original made-to-measure helmet brand, founded in 2017 in Silicon Valley at the intersection of sports, science, and technology. The company’s mission is simple: protect people one head at a time. They are setting the standard in protective technologies through personalization. KAV launched the first 3D-printed hockey and is expanding the benefits of its protective technologies to the cycling community.
For more info head to

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Categories:Road Bike Action

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