Perhaps you recall the adage “those who forget the past are doomed to repeat it”? This applies directly to racing.

As I conduct a bike fitting almost invariably bolts that are supposed to be tight are loose; especially on mountain bikes. This usually occurs at points where there is a lot of torque applied such as the headset, handlebars, cleats, and seat post. Water bottle cages frequently come loose as well. Derailer hangers also loosen over time affecting shifting. The implications are that your fit and equipment can move; often without your knowledge. This can create a potentially dangerous situation or at the least change your bike fit. Those creaks and clicks you keep hearing may be the result of loose parts moving against each other.

A part of your pre-ride check should ensure that all bolts are tight and secure. Carry a hex wrench in your bag and work from back to front. It is also a good idea to carry a few extra bolts in your flat kit. Be careful not to over tighten! An expensive frame can be ruined if you apply too much torque to a bolt. A good rule of thumb is “palm tight”. Tighten the bolt until you can feel pressure on your palm without grasping the wrench tightly to apply a lot of force. On some frames torque pressure is indicated a various points where over tightening can do damage. If you do not have a torque wrench it is best to leave these to your bike shop. If you have a part that frequently moves, such as a seat post, you may want to mark it with tape or nail polish.

Bolts often rust due to contact with corrosive sweat, or they may build up a layer of salt around them making them difficult to remove. If a bolt is rusted replace it with a new non-corrosive bolt and be sure to apply a bit of grease to the threads before tightening. - Matt Russ

In the quest to expand our resources we have added Steve Elton, MS Physical Therapy, NCSA & NASM certified coach to our list of advisors. Steve with be contributing content to the website, answering sports injury prevention and treatment questions in our "ask the experts" section, and acting as advisor to our coaches. Welcome Steve!

Some carbs are high in sugar and digest quickly flooding your blood with energy. Others digest slowly and provide a controlled, steady, and even release of energy. Because these differences exist, it is important to think about what specific type of carbs might be best under different circumstances such as training and racing.

A common assumption is that a day or two allows full recovery from training or racing. For the most part this level of rest will allow you to resume training...

I have been asked many times if I had to choose one piece of equipment to help overall strength what would it be? Well, hands down I would have to choose the stability ball. You’ve seen them in the gym and may even own one. The ball comes in different sizes and colors and can be used for a variety of exercises. To keep your hamstring and gluteals strong, one can do hip bridges and curls on the ball. There are also nearly an infinite number of exercises to keep your spine healthy. And, lastly you can strengthen your shoulder blade muscles to help keep a healthy base of support for your rotator cuff. It just may be the best $20 you ever spend for your body. - Steve Elton

Youth multi-sport programs are developing around the country and it is time to give back to your sport. Here are a few ways you can get your child involved and what to focus on.