January/February 2012 Newsletter from The Bicycle Wheel

News from The Bicycle Wheel

January & February 2012

Getting Ready for Spring

Spring Fever is almost here and we are working happy v day

hard to get loaded up with the gear you'll need for the new season.

For 2012, we picked up several new lines - Garmin, CEP Compression and Louis Garneau clothing and shoes. We get a lot of questions on compression wear, so check out our article below - "Multisport Myths Explained - Compression Wear".

Finally, due to the warm weather, we've had great attendance on our Saturday morning rides. Come on out and join us at 10:00AM for a great way to start your weekend.

See you on the roads,

The Staff of The Bicycle Wheel

Ask the Experts

Q: "How do I know when to replace my brake pads? They look fine to me."

A: Several factors affect when your brake pads should be replaced.

"Experts"

1. Time - Rim style brake pads (whether for road bikes, mountain bikes or hybrid bikes) are made from rubber and even with no use will dry out and become less effective over time. Hard pads create less friction against the rim, thus minimizing braking performance. This occurs regardless of whether a bike is being ridden. So, if you are getting back into riding after a few years off, it's a good idea to invest in a new set of brake pads for your bike (and tires and tubes, but that's another column). Typically, brake pads should be replaced every 3 years.

2. Use - The more a bike is used, the more the brake pads wear and the sooner they will need to be replaced. You should inspect your brake pads for wear once per year. If the pads are worn down to the point where there is less than 1/8" of material showing, it's time to replace them. Most brake pads have a wear indicator to let you know when they are worn down.

Brake Pad Debris

3. Road Debris - Depending on where you ride your bike, it isn't uncommon to see pebbles, glass or metal lodged in the

rubber (see photo, at right). If there is a scraping noise on the rims when the brakes are applied, there is a good chance there is debris in the pads. Simply remove the wheels and, using a small dental pic or awl, remove the offending shards. If there is a large amount of debris in the pad, replace them.

Remember, a well-functioning brake system is not just for emergency stopping. A well-adjusted brake system and fresh pads give you subtle control and modulation in bike handling and speed control.

Our "Ask the Experts" column is a monthly feature that answers questions that we receive in our general e-mail inbox. Have a question for us? Send it to us at info@thebicyclewheel.net. Each month we pick a question that we think is timely and relevant to our readers.

New for 2012!
The Bicycle Wheel is an authorized dealer for
Louis Garneau, Garmin & CEP Compression.

Multisport Myths Explained - Compression Wear

What is compression wear?

Compression socks can speed up workout recovery time.

Compression wear refers to specialized hosiery items, usually socks or "sleeves", designed to increase blood circulation. Their main therapeutic purpose is to provide graduated pressure on the lower leg

and foot and, in some cases, the thigh, to alleviate circulatory problems. Unlike traditional dress stockings and socks, compression stockings use stronger elastics to create significant pressure on the legs, ankles and feet. This pressure is measured in millimeters of mercury (mmHg).

Compression stockings are typically tightest at the ankles and gradually become less constrictive towards the knees and thighs. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower circulatory channels. As a result, the arterial pressure is increased, which causes more blood to return to the heart and less blood to pool in the feet.

How does compression wear help athletes?

compression diagram For the last few decades, compression apparel has been well-recognized in the medical field as an effective way to improve circulation, increase venous return and reduce swelling. It wasn't until recently that athletic companies recognized the benefit of compression clothing designed specifically for athletes. Compression garments are now used in order to improve performance and reduce the symptoms associated with delayed onset muscle soreness.

By enhancing circulation and stabilizing muscles, compression garments are quickly becoming one of the most popular must-have items in order to reduce soreness both during and after exercise.

Should I wear compression clothing?

Among the most popular companies, CEP Compression has dedicated significant time, money and research into providing athletes with a variety of quality pre-training, post-training and competition sport wear. As a result, athletes are seeking compression clothing to help improve performance and recovery. In other words, compression wear is not limited to professional and elite athletes. Definitely try out some stockings or sleeves to improve your blood flow and aid in recovery.

Sizing is essential!

In the quest for the right compression wear, proper sizing is essential. Graduated compression (tighter in the ankle, looser in the calf) will ensure the most optimal performance and recovery gains by encouraging blood to quickly propel to the heart, rather than pooling in the legs. Athletes

Compression Sleeves

wearing graduated compression stockings around 23-32 mmHg reported more pain when running, compared to athletes wearing graduated compression stockings less than 21 mmHg (1).

Compression Sock

Because comfort is important both during and after training and racing, it is important to note that one-size does not fit all.

Compression wear should be high-quality, thus it is important to purchase compression clothing from a reputable company that invests in medical and scientific testing.

Additionally, take into consideration the purpose of your future compression clothing. Is your compression designed for recovery, active-wear, or cooling/thermal regulation? Calf sleeves, socks, shorts, and tights are all created for different purposes. Come in and talk to us at The Bicycle Wheel to find the best products to meet your individual compression needs.

Athletes progress over months and years, not weeks or days. Therefore, it is important to recognize that only "putting in the miles" may ultimately result in an increase risk for injury, fatigue, illness and possibly burnout.

From a physiological perspective, if you are seeking an easy (and comfortable) way to help improve blood flow, stabilize working muscles and to enhance recovery after exercise, we highly recommend adding compression wear to your training, racing and recovery gear collection.

References:

1) Ali, A., Creasy, R.H. and Edge, J.A. (2011). The effect of graduated compression stockings on running performance. J. Strength Cond Res. 25(5); 1385-92.

2012 Cannondale Road Bikes are in Stock Now!

CAAD 8
CAAD 10
Supersix
Slice

Remember that when you buy a road bike from The Bicycle Wheel you get

A FREE Expert Fit ($150 value) and
FREE Lifetime Adjustments.

Join us for our Saturday morning group ride!

Don't let all your hard-earned fitness go away this winter. Meet at the store and join our Winter Road Ride every Saturday morning at 10:00. This is a hilly course! You must have a road bike to participate and be able to ride 25 miles comfortably. The ride is a no-drop ride with a ride leader and there are several re-grouping points along the course to keep the pack together.

~ Average pace is 15-17 mph ~

. sat morning ride pic

If the weather is inclement, there will be no ride. We will notify everyone via Facebook and Twitter, so be sure to check there first before you drive to the store.

For more information, visit www.thebicyclewheel.net/about.htm.

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