PREVENTING CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy fall afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs. Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program. 

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

NATIONAL BIKE MONTH

In writing this blog, I must assume most of you are already riding. Posted on my social media sites, my website and my online blog, readers and followers tend to be part of my cycling community. So why reinforce National Bike Month to existing cyclist? Because it embodies all the reasons I ride, coach, build, advertise, market, sell and repair bicycles. For me it goes far beyond the economics, health and fitness benefits of cycling. I think it is best said in snippets from my original Mission Statement: “To create new cyclist and to coach and support existing and mature cyclist and racers in a fair, friendly and courteous training environment. To educate the cycling community fostering a healthy fun method of exercise and sustainable fitness.” Yes, I’ve removed the business portions to concentrate on my reason for reaching out to you with this blog. Bicycling is so much more than two wheels, two pedals and a saddle. Cycling for me is a way of life. It’s who I am and one of the reasons I get up in the morning. It’s the social, economic and health benefits I want for you and those you care about the most. Regardless of age, culture, economics, social status, size, weight, health or level of wellness, bicycling can enhance your life - for many it can be a life saver.

We live in a society where obesity and diabetes has become a major problem. A large portion of our society; children, adolescents, teens, adults and the elderly are overweight. Cycling can help, however in many communities it isn’t reaching those who need it the most. National Bike Month gives me and passionate cyclist nationwide the opportunity to expand our reach and amplify a message you’ve heard again and again: Cycling improves mobility, strengthens bones, decreases body fat and boosts flexibility. It’s good for the heart, brain, digestive system and is a great way to burn calories. Cycling brings communities together, is great for the environment, gets children out-of-doors and encourages cycling as a family.

Is National Bike Month still needed? A definite yes! Despite cities adding bike lanes and bike trails, despite bike sharing growing by leaps and bounds, despite biking events, rides, races and tours, large segments of the country remain dangerous for cyclist. National Bike Month highlights the dangers, the benefits and the needs. Bike To School Day highlights the physical, mental, and emotional benefits of cycling to school, Ride To Work Day highlights the benefits of two wheels over four and the CycloFemme Ride highlights women and their place in the world of cycling. National Bike Month sees diverse bike cultures spring up in communities nationwide. 

Will the US, Tulsa County or the community of Bixby look like villages and townships in the United Kingdom? No. However, it is my hope and my deepest desire to see more of our population take advantage of a classic piece of exercise equipment which doubles as a means of transportation, a vehicle for transporting goods, a recreational vehicle, a personal mobility device used for touring and racing and for some the ideal planter. Join me in celebrating National Bike Month and the many events the city and community offers.  Be safe, courtliest, respectful, supportive and demonstrate sportsmanship as you and your family enjoy the ride. 

BUSTER BROWN, 

USA Certified Cycling Coach

NATIONAL BIKE MONTH

“May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast. Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling — and encourage more folks to giving biking a try. Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community, National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride.  The League of American Bicyclist.”

CHOOSING BICYCLE SHORTS

Last week during a networking presentation, I asked if anyone knew why cyclist wore bike shorts. There were a few who responded right away – with the right answer of course. If you’re a cyclist you know the answer, however if you’re new to the sport your response – like so many others, might be the wrong one. Cyclist who ride for fun, enjoy riding as a family, or use their bicycle for transportation might stray from the tightly fitted spandex short.  Depending on how you use your bicycle, you might have made the wrong decision. Surprised? Whether you realize it or not, bicycle shorts are an important accessory providing both safety and comfort. 

Bicycle shorts are designed to meet the needs of the cyclist, the professional, casual, new and seasoned cyclist.  Specifically designed to meet the cyclist’s needs, these shorts include, padding, tactically placed seams, flexible fabrics which reduce air resistance and wind block, and fabrics that breathe. Choosing the right pair of shorts is important. Did you know bicycle shorts are made to wear “without” underwear? It’s true and their designed for different types of riding.  Selecting the perfect pair of shorts can be challenging. Bike shops such as Bixby Bicycles & Accessories are staffed with sales associates who can assist with this challenge. 

     First the good news – not all bicycle shorts are tight!  Baggy shorts are available and perfect for the touring or commuting rider. If you ride for fun or casually for exercise – or you want a specific look, baggy shorts can meet your specific needs.  If you choose a baggy short, look for an inner liner – pockets are also available. These shorts have a comfy look and stylish appeal and they come in an array of styles, colors and sizes. 

     However, if you plan on picking up the pace, race training, or high impact exercising tight fitting padded bicycle shorts are a must. They control moisture (wicking), keeping you dry and minimizing chaffing. The pad or leather chamois covers the seams and provides a smooth surface to sit on. Considering they are worn without undergarments it is important to protect the skin against the repetitive friction of the legs against the bicycle seat, to cool the rider down through the process of evaporation, and compress the legs. Tight fitting bicycle shorts protect genitalia in men and women.  They also reduce the weight of a rider’s clothing – improving comfort during long rides or races. Bike short padding, number of panels, the waist band or bib, inseam length, fabric and color are all important.
     Riding for spin classes, triathlons, mountain biking, commuting or enjoying an early evening family ride, clothing is one of your most important accessories – do the research or ask an informed bicycle sales associate.  The right clothing can be one of your most important accessories. Choose tight fitting bike shorts or baggy shorts, thick fabric or thin (based on climate), sheer or shiny, made of wool, Lycra, spandex or a variety of other wicking materials,  

THANK YOU BIXBY BICYCLES COMMUNITY

In 2016 we introduced new bikes, new products, new services and new faces. We scheduled holiday rides, rides with cookouts, ice cream rides and post-ride get togethers. The joy of riding a bike was experienced by cyclist throughout the area in our Tuesday, Thursday and Saturday group rides and in our newly added spin classes. We cherished time spent with old friends and made some new ones.

Thanks to a team of hard workers, family, supporters, sponsor and friends 2016 brought change and growth to Bixby Bicycles and Accessories. Our Women’s Repair Class, Summer Time Trials and Hotter-N-Hell tour were big successes. Bixby Bicycles cyclist were seen riding in the Oklahoma State Time Trials, Tour de Cure, the Oklahoma State Road Race, Tour de Tulsa, Tulsa Tough, and one of our own made the cover of Rocky Mountain Cyclists Magazine. Bixby Bicycle Works riders sponsored by Nelson Mazda brought home first, second and third place wins and concentrating on the health, safety and welfare of our clients, in September we introduced BIKEFIT to the cycling community.

The year culminated with a Black Friday Sale, 12 Days of Christmas Specials and our annual Christmas Party. Always looking for new and creative ways to serve the cycling community, and thanks to a team of professionally trained technicians, we added Certified Refurbished (Pre-Owned) Hybrids, BMX and Comfort bikes at marked-down prices. 

I want to take this time to thank everyone who contributed toward the success of Bixby Bicycles and the cycling community we continue to build and serve. My staff and I enjoy serving your cycling needs and appreciate the business, comradery and referrals we receive. Know that your satisfaction with our merchandise is our top priority. Doing business with you, riding with you and receiving your support, reviews and expressions of appreciation has truly been a pleasure. Thank you for trusting us to be your source for top quality bicycles and bicycle accessories.  

Have a Safe, Peaceful and Joyous Holiday Season and a Prosperous New Year.

BUSTER BROWN, Owner

Bixby Bicycles & Accessories

CYCLING AND THE HEALTHY HEART

Of the more than two million Americans who die every year heart disease remains the leading cause of death in men and women. The coronary heart disease epidemic began in the 1920s / 1930s in the United States and the United Kingdom. Although the 20^th century saw big strides in the fight against heart disease, it remains the number one killer for people of all races, colors and ethnic backgrounds. Most people know bicycling is a great exercise but few realize how effective it is in the fight against heart disease. Cycling is one of the three activities meeting the three criteria of physical exercise; moderation, habit and a life time activity. 
 

CYCLING is one of the most easily adapted forms of exercise. It can be adapted to ones’ level of fitness, age, community and environment. You don’t have to be a professional rider, mountain bike aficionado or commuter cyclist to reap the benefits. The level of intensity achieved by a novice riding two to four hours a week meets the recommendation for improvement of cardio-respiratory fitness, and evidence shows people who bike as teens and young adults keep cycling throughout their lives.  

Is cycling a strenuous exercise? Yes, it can be for the professional Olympian or athlete. This is why they have USA Cycling Certified Coaches, are monitored regularly and include health and wellness in their training programs. Riding a couple of times a week for exercise, fun or comradery provides considerable health benefits. It’s more than a slogan or propaganda – it’s true: Mild to moderate cycling improves brainpower and sleep, boosts immune systems, boosts sex drive and contributes directly to a healthier heart. “Studies from Purdue University in the United States have shown that regular cycling can cut your risk of heart disease by 50 percent.” “Other studies have found that women who cycle frequently reduce their risk of breast cancer by 34% (bikeradar, Matthew Barbour, May 22, 2016).
 

Using the major muscle groups; blood vessels, heart and lungs, cycling can reduce or control weight, stress and anxiety. Increasing the metabolism, burning fat and strengthening muscles, regular cycling as exercise lowers the risk of high blood pressure and of cardiovascular disease. Will everyone reap the same benefits from cycling? No. Genetics, smoking, drinking, environment and lifestyle play a role in the effectiveness of any exercise program.

Research in the United States has found cycling lowers the risk of diabetes, reduces the chance of certain cancers, helps to protect from strokes, heart attacks, depression and arthritis as it improves strength, coordination and balance. As with any exercise or fitness program you must listen to your body and to your primary care physician. If you are new to cycling, new to training, or need help in putting together a cycling exercise program doing a one-on-one with a cycling coach can help. Technology for cyclist has come a long way. From BIKEFIT that ensures a perfect fit to gadgets that monitor pulse, breathing, heart-rate, burn and more. It’s never too late to begin a healthy cycling program. Your heart will love you for it.

To learn more about the benefits of cycling, our BIKEFIT program, cycling computer, monitoring devices, group rides, training sessions and specialized coaching, contact me, Buster Brown at Bixby

Bicycles & Accessories.  

BUSTER BROWN

USA Cycling Certified Coach

Welcome To BIKEFIT

Bixby Bicycles is excited to bring you BIKEFIT. Whether you are a seasoned rider, competitive rider or you ride for exercise and comradery, for performance and safety “the foundation for every good bicycle fit” is BIKEFIT. Let’s begin with the benefits of Cleat Wedges.

 

 

Research conducted on cyclist’s feet showed that 96% of us have forefeet that are canted or tilted up to the inside inward (“varus“) or outward toward the outside (“valgus“).  The vast majority (87%) of cyclist’s feet tilt up to the inside.  Unfortunately, almost all cycling shoes, cleats and pedals take this natural tilt and force it flat.  This can generate knee pain, create a foot “hotspot” (where the inner or outer side of the foot feels hot) and diminish your ability to generate power. Cleat Wedges® enable the cycling shoe to connect with the pedal naturally, by acknowledging the foot’s inherent angle.  This creates a neutral foot position throughout the pedaling cycle, resulting in greater comfort and power.   An illustration depicting foot and knee alignment before and after applying Cleat Wedges can be seen here

 

 

 

 

 

 

 

 

 

 

 

 

Cleat Wedges are often used in conjunction with ITS Wedges® (in-the-shoe) which provide 1.5 degree of inward canting in cycling shoes that have ample room in the forefoot area. ITS Wedges can also be used to quickly determine if inward or outward forefoot tilt or canting exists. For a 1mm leg length discrepancy (one leg is shorter than the other), we recommend “stacking” two (2) Cleat Wedges, placing two wedges on top of the each other with the thicker edges of the wedges opposite each other.

For comfort, safety and performance, make your appointment today. Call Buster Brown, Certified USA Cycling Coach at Bixby Bicycles & Accessories,  918-943-6700   

MEET CYCLIST BUSTER BROWN

As a child I experienced the freedom you get when you are perched on a leather shell, astride a metal frame, pumping pedals gripped by a pair of my favorite shoes. With the sun in my face and the wind at my back, balanced on two wheels, steering uphill and downhill, leaning left then right, on paved streets and old dirt roads, there was a childlike exhilaration, an unexplainable devotion that continues every time I climb aboard a bicycle.

 

 

At sixteen I knew my education would not come from books, that high school graduation would be a premium and there would be no college; no long-term employment, no XYZ company and no retirement plans. Leaving home and finding my way I had two things: An enthusiasm for health and fitness and a passion for bicycles and bicycling. A series of “highs and low” were to come – and they did.

     Success starts with a desire, a vision, a dream and the certainty of adversity. Faced on a regular basis adversity fought me, threw up road blocks, stopped me in my tracks and brought me to my knees. It made me question my goals and objectives, wonder if it’s worth it and if I should quit or keep going. It crushed my ambitions and shattered my motivation yet it was the driving force that kept me cycling, kept me competing and kept me winning again and again. When you make the decision to allow adversity into your dreams, to be one of your goals, to be built into your plans, trust me -your mission will be accomplished, your goals will be achieved and your cycling dreams will soar,  

     These are the opening lines to my story, what are the opening lines to yours? Most cyclist began as a child, however today more and more adults who have never bicycled are appreciating the benefits and enjoying the ride. Bicycling has become the sport of choice for men and women nationwide. Looking for a sport with health benefits that’s easy to adapt to, bicycling offers improved balance, agility, durability and cardiovascular fitness. It builds muscle, releases stress, makes daily activities easier to accomplish and improves physical and cognitive function – and let’s not forget it’s fun! Whether you believe in global warming or not, bicycling is great for the environment. You can cycle indoors or outdoors, alone or in a group, in the city or in the country, for sport or for play. There’s road bikes, mountain bikes, cruiser bikes and BMX; Hybrid bikes, city bikes, tandem bikes and adult tricycles. You can see the world, make friends and burn calories as you achieve health and wellness.

      Joining a bicycle or riding club keeps you connected to the world of cycling; to bike trails, group rides, weekend rides, State Road Races, Time Trials, and bicycle and accessory discounts. You’ll meet people from all walks of life, build camaraderie and see and experience the world in a way you never could in a car - and the financial benefits are many. Other than savings from servicing and gassing up, most insurance companies will reduce your premiums if you’re commuting by bicycle on a daily basis.  

     As a boy I began on a yellow two-wheeler from my father’s general store. It was a means of transportation and a source of joy. At ten I would find old bicycles, stripe the good parts and make one new bicycle. I would sell it and use the money to buy slotted race cars for our TYCO Race Track. Riding to the mall and to the movies was as rewarding as racing my Mongoose around the neighborhood.  I was a kid teaching kids to ride; to adjust seats, adjust pedals, change tires, and win races. Bicycles became my world and I loved every minute of it; I love it even more today.

     We each have a story, a reason for riding. If you’re new to the sport, come see us. Bixby Bicycles and Accessories mission is to create new cyclist, and to coach and support existing and mature cyclist and racers providing quality bicycles and cutting edge products in an honest, fair, friendly and courteous buying and training environment. Educating and fostering a healthy fun method of exercise and sustainable fitness, Bixby Bicycles and Accessories promotes “One Stop, One Vision”. Learn more about me and my career in cycling at: http://www.cyclingforsuccess.net/, then visit our website and like us on Facebook, https://www.facebook.com/Bixbybicycleworks/, but most of all “enjoy the ride.”