TRAINING PEAKS ON TRAINING



5 Steps to Being Race Ready
Monday, March 17, 2014 | By Dave Schell
The first race of the year can be a shock to the system or a great step towards a solid season. Start your 2014 season strong and you’ll have momentum to carry through the year. Using these five tips ...

Three Keys to Injury Free Running
Thursday, March 13, 2014 | By Carrie Barrett
The American Academy of Physical Medicine and Rehabilitation estimates that over 70% of runners will get injured during training. While there is no magic one-size-fits-all training formula, there are key el...

Getting the Most out of Using a Coach
Wednesday, March 12, 2014 | By Tucker Olander
With so many coaches available, different services offered and a host of online plans, understanding how to capitalize on your coach’s knowledge and experience is vital. Here are 4 simple solutions fo...

Predicting Performance
Tuesday, March 11, 2014 | By Hal Higdon
The half marathon has provided us with an effective predictor distance. I agree that it is difficult to motivate yourself doing a "time trial" half marathon vs. a real half marathon.

Improve Cycling Endurance Using Zone 3
Monday, March 10, 2014 | By Mike Schultz
For cyclists entering into their late base training phases, increasing muscular endurance and strength on the bike needs to become a greater focus. The greater your muscle endurance, the less fatigue you wi...

Tips for Setting Time Goals in Triathlon
Thursday, March 6, 2014 | By School of Tri
Time goals- we all have them, even if they are just in our head. Are you setting goals that are challenging but attainable or are you picking a time that sounds fast?

Using the "Power of 3" to Reach your Goals
Wednesday, March 5, 2014 | By Nicholas Stanko
When zeroing in on something that we want to achieve or improve on, the use of a trichotomy can have a very positive impact on the outcome.

Picking a Marathon
Tuesday, March 4, 2014 | By Hal Higdon
Quick! Pick a marathon you want to run without the mental agony of selection. Don’t think: You have two seconds to decide.

The 5 Keys to Training Injury Free This Spring
Monday, March 3, 2014 | By Lindsay Hyman
Spring is around the corner and many athletes will finally get back to riding and running outside. With that comes a bump in motivation, but it can also lead to injuries.

The #1 Rule of Endurance Training
Wednesday, February 26, 2014 | By Jim Vance
Amidst the intervals, data, devices, diets and all the other ways that athletes are trying to “gain an edge” in endurance training, it can be easy to forget the basics. The number one most impor...

Kids on the Run
Tuesday, February 25, 2014 | By Hal Higdon
Let me congratulate you and your fellow volunteers for your initiative in starting and continuing this program, dedicating yourselves to the physical fitness of our children.

Training Alternatives: Rowing Ergometer Training For Endurance Athletes
Monday, February 24, 2014 | By Jake Shuppe
Whether it’s because you’re traveling, your local gym is packed with people or you’re just looking for a break from riding a trainer or running on a treadmill, a rowing ergometer can be a ...

5 Ways to Simulate Open Water Swimming in the Pool
Friday, February 21, 2014 | By Tony Zamora
If you ask any new triathlete what they’re most afraid of at their first triathlon, 9 out of 10 times they are going to refer to the swim. It’s usually the sport that stops a lot of people from ...

5 Ways to Use Data to Recover from Injury
Wednesday, February 19, 2014 | By Nicole Drummer
Regardless of the severity of your injury, these five tips will help you use data to aid the recovery and rehabilitation process.

Is 6 Weeks Of Marathon Training Enough?
Tuesday, February 18, 2014 | By Hal Higdon
It is possible for an untrained runner to fake his way through a half marathon, but a full marathon? Ahem! Cough! Uhhh?

BICYCLE INSURANCE - THE CHOICE IS YOURS

As a cyclist, novice or experienced, whether your riding for fun or training for a race, insurance is a good idea, at some point if you ride regularly, you’re going to go down, and the driver of the vehicle isn’t always at fault.

Bikes are expensive and while cyclists may be covered through homeowner's or renter’s insurance for bike theft, it doesn’t always cover bike damage, and not every cyclist owns a home or has renter’s insurance. Breaking a collar bone, a leg, a hip, or getting a concussion can lead to long term medical care and outrageous hospital and doctor bills. The ride to the emergency room alone can cost in access of $200.00.

Determining how much insurance you need depends on how you use your bicycle; for transportation or competition you want more insurance, for recreation or fitness you might want less. Evaluate your cycling needs, the amount of risk you’re prepared to take and how much you can afford to pay.

Pricing on policies vary greatly. Some bicycle policies combine Medical Coverage and Vehicle Protection Coverage, while others are combined with your automobile policy. Some suggest you consider coverage similar to the protection drivers get: Liability, theft, damage, uninsured motorist and because you don’t want to leave that mangled $2000.00 bike on the side of the road - roadside assistance. Most don’t cover bike racks, but offer bike rack riders.

Yes, USA Cycling offers coverage, however they won’t cover the liability if you crash into someone’s car–remember the insurance commission determines who is at fault. You won’t be covered if you damage someone’s property and your auto policy won’t cover that liability. If you’re hit by a vehicle you can’t count on the driver’s insurance covering your medical expenses – not to mention the damage to your bicycle. Although most states require motorist to carry insurance, many don’t.

Is biker’s insurance a must? Ask yourself these questions: Is my bicycle worth insuring (most are)? Does my homeowners’ policy cover damage to my bicycle away from home? Will my auto insurance policy coverage damage to my bicycle regardless of who is at fault? Is my renter’s insurance providing enough coverage? Can I afford not to have bicycle insurance? Is there a limit on my homeowners’ or auto policy on how much they will cover? Do I ride often enough in an area where anything can happen? The answer to that last question is a resounding yes, regardless of where you live or where you ride.

There’s loss of earnings coverage, coverage for family members, public liability coverage, personal accident options, underinsurance coverage and the list goes on. Talk to a professional, review your policy with your insurance agent - identify specifically where in the policy your bicycle is covered and what that coverage consists of, and lastly protect yourself and your financial stability with a health insurance plan. Over 90% of all bankruptcies in the United States are due to hospital and medical bills.

You paid a lot for your bicycle, you love your family dearly, and you understand the importance of taking care of yourself. There are lots of companies to choose from. Get insured, you’ll be glad you did.

Nutritional Meal Replacements - Look To The BARS

Ahhh the scent of the holidays!  The season is upon us. Three joyous holidays all involving fatty foods, calorie laden desserts, and sugary treats.  If you’re following a long-range nutrition plan, you’re on the right track, however if you’re like most, healthy eating and nutrition is something you plan and think about but never stick to long term. This makes the holidays even more of a challenge.

Whether you’re a professional cyclist, mountain biker, spinner, or casual rider, you’ll never be at your best if you’re pushing the Reese’s Cups to the back of the bowl hoping the doorbell has rung for the last time. Be strong and trash the extra Halloween candy. Real chocolate, adult beverages, cookies and chips can be built into a healthy diet that includes fresh vegetables, lean meats, low-fat dairy products, and whole grains. But who has time to plan and prepare healthy quick meal substitutes and snacks – you do!  Check out the BARS. 

     Today there is an array of BARS on the market:  Many come with vitamins, protein and calcium and contain less than 200 calories; Luna Bar Chocolate-Dipped Coconut contains 1,000 milligrams of calcium, vitamins, folic acid, fiber, antioxidants and is only 190 calories. The Cliff Crunch Chocolate Peanut Butter Granola Bar is only 190 calories and the Balance Bar Bare Blueberry Acai contains 15 grams of protein and is just 200 calories. 

     Others suggested by nutritionists include the ThinkThin Crunch Fruit and Nut Cranberry Apple & Mixed Nuts Bar, Corazonas Blueberry Oatmeal Squares, Pure Naturals Peanut-Raisin Crunch Bar, and the Rise Raspberry-Pomegranate Energy Bar. Although most bars contain protein, fight fatigue, and act as snacks and meal replacers, many are no more than sugar and oil.  Read the ingredients! 

     Bars that list whey or casein protein will contain the essential amino acids your body needs; bars with more than 5 ingredients however, should be avoided. Remember you’re replacing real food with a packed snack, if you can’t read the ingredients it’s not real food. Many nutritionist say: 20% of your diet can take a diversion to treats without significant negative consequences.  Make your treat a healthy one – look to the BARS!   

   Bixby Bicycles & Accessories carries a large variety of healthy meal and snack replacement bars. Whether you’re a cyclist or someone wanting to supplement your diet plan, we can meet your specific needs.  Call us for more information.