Five pre-ride checks every cyclist should learn during National Bike Month

Five pre-ride checks every cyclist should learn during National Bike Month Former elite racer says small issues can result in big problems when left unattended    Champaign, IL–May is National Bike Month. A month celebrated with bike-to-work weeks, bike-walk weeks and activities to encourage people to start cycling. But of the over 44.7 million people in the United States who participate in cycling, very few know how to maintain their bicycles. According to Daimeon Shanks, a former elite-level racer and mechanic for Garmin-Transitions ProTour cycling team and the U.S. national cycling team, cyclists should follow the lead of successful bicycle mechanics by properly maintaining their bikes before and after each ride to prevent major problems from occurring. “Small, easily addressed issues can develop into dangerous and expensive failures if left unattended,” says Daimeon Shanks. “In about the time it takes to down a postride espresso at your local coffee shop, you can give your bike the same attention that the pros’ bikes receive after each race.” In his forthcoming book, Essential Bicycle Maintenance & Repair (Human Kinetics, June 2012), Shanks explains five preride checks that every cyclist should perform: Check the wheels. Make sure the quick-release skewers are tightened correctly. Spin the wheels to check that they are true and don’t rub on the brake pads or anywhere on the frame or fork. “If there is a wobble in the rim, go ahead and true it before the ride,” Shanks says. He also advises checking that the wheels turn freely and there are no grinding noises coming from the hub. “If the wheel stops turning after only a few revolutions or if there is a grinding  sound from the wheel, then you’ll need to adjust the hubs,” Shanks adds. Inspect the tires. Check for adequate air pressure in the tires. “Most tires will have the proper tire-pressure range printed on the sidewall,” Shanks says. “For the majority of road tires, a pressure of 110 to 120 pounds per square inch is best, depending on your size and riding style.” Check for any cuts or nicks in the sidewall or tread of the tires where the inner tube can bulge through and cause a flat. Also check for adequate tread on both tires. “A tire needs to be replaced when the tire’s cross section is no longer round; it will take on a square shape,” Shanks explains. “Replace the tire if it is severely worn or has cuts.” Test the brakes. Spin the wheels and apply the front and rear brakes independently of each other. Check that the brakes engage before the brake lever reaches the handlebars and that there is enough stopping power to be safe. “It is also important to ensure the brake pads are not worn,” Shanks says. “Inspect where the brake pads hit the rim; they should contact the rim evenly on  both sides and not rub the tire in any way because this will cause a flat.” Lube the chain. “There are many styles of lube available, and each works differently in different conditions,” Shanks says. “If you’re unsure what to use or if you like to keep only one type around for all conditions, then use a light oil, such as Tri-Flow.” Apply a small amount to the inside of the chain as you pedal backward so the entire chain gets an even coat. “It’s important to note that you should always apply lube to the inside of the chain so that, as you pedal, centrifugal force will push the lube into the chain parts,” Shanks explains. “If you apply the lube to the top of the chain, the centrifugal force will simply fling the lube off the chain before it does any good.” Check the shifting. Check that the rear derailleur shifts evenly and smoothly between all the gears on the cassette. “Also check that the chain doesn’t fall off the front chainrings when performing front derailleur shifts and that it shifts smoothly between the small and large chainrings,” Shanks adds. “A quick run-through of your bike’s most important working parts is all that’s necessary,” Shanks says. “With proper maintenance, your bike should last as long as you care to take care of it.” Essential Bicycle Maintenance & Repair takes a straightforward approach to cycling’s most common repairs. Information on choosing the best frame, selecting tires, and discerning types of brakes is presented along with instructions on installing caliper, cantilever, and V-brakes. Readers also have access to a quick reference that lists the most common problems, including troubleshooting shifting and derailleurs, and suggests the appropriate repairs. For more information on Essential Bicycle Maintenance & Repair or any other sports resource, contact Human Kinetics at 800-747-4457 800-747-4457 or visit www.HumanKinetics.com. ABOUT THE BOOK       Essential Bicycle Maintenance & Repair   Daimeon Shanks Available June 2012 · Paperback · 256 pp ISBN 978-1-4504-0707-6 · $19.95 eBook ISBN 978-1-4504-2950-4 · $19.95       “In Essential Bicycle Maintenance & Repair, Daimeon Shanks takes a straightforward approach to repair and creates the go-to resource for cyclists.” –Tom Danielson Professional Cyclist, Team Garmin-Cervelo   “Daimeon  Shanks belongs to an elite stratum of bicycle mechanics. Seasoned by  the triage nature of top professional cycling on the road, trail, and  track, Shanks’ experience and ability to eloquently advise show through  in Essential Bicycle Maintenance & Repair.” –Nicholas Legan, World and Olympic Champion Mechanic, Tech Editor for Velo/VeloNews   ABOUT THE AUTHOR Daimeon Shanks has two decades of experience in cycling and has worked as a professional mechanic in every discipline of the sport, including mountain, track, road, and cyclocross. His work experience includes stints with the Mavic Neutral Support Program, as the head track mechanic for the U.S. national team, and as the resident mechanic at the U.S. Olympic Training Center in Colorado Springs. He also spent five years as a mechanic with the Garmin Transitions ProTour cycling team, working events such as the Grand Tours of Europe, the pinnacle of road cycling’s hierarchy.Shanks graduated from the University of Oregon, where he raced for the university team and later became director and president of the cycling program. He is currently the co-owner of The Service Course, a high-end bike repair shop in Boulder, Colorado.   CONTENTS Chapter 1                    The Modern Road Bike Chapter 2                    Basic Maintenance Chapter 3                    Frame and Fork Chapter 4                    Handlebars and Stem Chapter 5                    Saddles and Seatposts Chapter 6                    Wheels Chapter 7                    Tires Chapter 8                    Brakes Chapter 9                    Cranks and Chainrings Chapter 10                  Shifters and Derailleurs Chapter 11                  Chains and Cogsets Chapter 12                  Pedals and Cleats Chapter 13                  Customizing Your Fit

For more information, an excerpt, review copy, or author interview, contact:

Alexis Koontz  Publicity Manager 217.403.7763   alexisk@hkusa.com

Aspiring Marathoners Get a Chance to Meet and Get Training Tips with Scott Jurek

Ultra Distance Runner, Scott Jurek and Cheribundi Team up for the Cheribundi Marathon Challenge

As posted on http://runnersillustrated.com/?p=2342

 New York, NY – Cheribundi tart cherry juice along with ultra-marathon runner Scott Jurek announce the Cheribundi Marathon Challenge, an opportunity for aspiring marathon runners to compete online for a great opportunity to win a trip and a coveted spot in the Rock & Roll Marathon or Half-Marathon in Las Vegas, NV on December 4, 2011. The Cheribundi Marathon Challenge is now open on www.Facebook.com/cheribundi; the winner will be announced on August 4, 2011. The winner will receive tips from and meet Scott Jurek, a celebrated ultramarathoner who is prominently featured in the New York Times bestseller” Born to Run,” and is the Western States 100 Mile Endurance Run and Badwater Ultra-marathon champion.

“I’ve always had the desire to guide people toward a path of wellness and optimal health,” says Jurek. “Whether they are a first-time marathon runner or an experienced ultra-marathoner, this is an exciting opportunity to help an individual reach their ultimate goals.”

Cheribundi created this challenge to underscore the serious health benefits from tart cherry juice, which has shown to act as a natural pain reliever, alleviate aches and pains, produce speedier athletic recovery, increase energy levels and assist in better sleep. Several professional and college football, hockey and basketball athletic teams as well as runners use the product during training. More information can be found at www.cheribundi.com.

How the Cheribundi Marathon Challenge works:

 •Participants log on to the Cheribundi Facebook page at www.facebook/cheribundi to explain on the “Wall” why they deserve to becselected to run in the marathon.

 •Then the voting begins; contestants encourage family, friends, and colleagues to vote for them via the “Like” feature on the Cheribundi Facebook page.

 •The selected marathon runner will be asked to document their journey on Cheribundi’s blog.

 •The Cheribundi Marathon Challenge end on August 4, 2011.

The winner of the Cheribundi Marathon Challenge will receive an all expense paid trip to Las Vegas to run in the Rock ‘n Roll Marathon, including air and hotel fare, training packets, receive professional tips and pointers from Scott Jurek, fitness gear and of course, Cheribundi. The Rock & Roll Marathon “Nighttime Running Event” will take place on December 4, 2011 in Las Vegas, NV.

 “Cheribundi is all about health and reaching your fullest fitness potential,” says Cheribundi CEO Brian Ross. “We are thrilled to help an aspiring marathoner reach their goal of running in a marathon, and who better than Scott Jurek to help guide them on this journey.”

About Cheribundi

Cheribundi comes in three great tasting varieties. Tru Cherry™, the original juice packed with the juice of 50 cherries. Drink 8 oz daily to get 2 servings of fruit and powerful benefits that no other fruit offers. Skinny Cherry™ has all the powerful nutrients and benefits of the original juice, but fewer calories and is sweetened with all-natural Stevia. Drink it daily if you’re limiting calories and sugar, but still want that great antioxidant punch. Whey Cherry™, with 8 g of whey protein in 8 oz of juice, provides the proper mix of carbohydrate and protein for maximal repair and recovery. It has all the powerful nutrients and benefits of the original juice, but with the extra advantage of protein for those who want to stay competitive.

About Scott Jurek 

Scott Jurek is a world renowned ultramarathon champion and the 24-hour American record holder of 165.7 miles. His wins include the Western States 100 Mile Endurance Run an unprecedented seven consecutive times, the 135 mile Badwater Ultramarathon in Death Valley, Hardrock Hundred Miler in Colorado, and the 153 mile Spartathlon in Greece. Scott powers his body on a plant-based diet and is a passionate cook, physical therapist and running coach. Scott prominently appears in two New York Times Bestsellers “Born to Run” and “The 4-Hour Body.” His awards include Running Hero 2005 by Runner’s World magazine, USA TODAY Athlete of the Week, Running USA Ten Best Moments in Distance Running, and multiple Ultrarunner of the Year by Ultrarunning Magazine. He has been featured in the The New York Times, CNN, EPSN Magazine, Outside, Men’s Journal, Runner’s World, Yoga Journal, Veg News and many other media. For more information visit scottjurek.com.

Press Contact: Michelle Aselta The Door O: 646-340-1764 Michelle@thedooronline.com

IRONMAN

This is just in from www.active.com.  “Tune into NBC this Saturday at 2 p.m. EST (check local listings for the time in your area) for the dramatic coverage of the world’s toughest one-day endurance competition, the Ford Ironman World Championship from Kailua-Kona, Hawaii.“

The Ironman is very inspriational to watch. If you are interested in really watching some hard core competition, I recommend, as a runner, watching this show if you can. 

Have a great week.