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Fond Summer Memories!

  Posted in category: Commentary  Posted in category: Random  Posted in category: We Ride

Sometimes on a dark, dreary winter day, it's nice to think back on some of that awesome summer riding to keep the spirits high!

Here's a little pick-me-up:

Olympic Bobsledders Ride Too!

  Posted in category: Commentary  Posted in category: Random

Olympic  Bobsledder Justin Kripps

Discusses how he incorporates biking into his training

Justin Kripps made his Olympic debut in Vancouver at the 2010 Olympics as a push athlete on Pierre Lueders’ team and has now moved up to the driver’s seat looking towards Sochi 2014. He has been competing since 2006.

Instead of sitting on an indoor bike when the weather is nice, Justin chooses to incorporate his training intervals when he is riding outside. Because Bobsledding is mostly an anaerobic sport (sprinting), it requires high intensity, short bursts of energy. Because the intervals are short, they are easy to do while riding around the city.


In Justin's words:

Riding my bike is one of my favourite parts of training. As big heavy athletes, bobsledders don't go jogging to keep our fitness up, we bike. We still want knees when we're old. Doing intervals is hard work, but the payoff is big and it’s nice to get going fast in the off season as well.

Top three reasons I do intervals:

  1. Low impact high power output anaerobic (or aerobic depending your intervals) training. Save your joints!
  2. Huge calorie burn. Bike intervals are the big game changer if you're looking to lean out.
  3. It gets me out of the gym and off the track. When you train as often as I do it’s nice to have a change of scenery...

My two main interval workouts:

Pyramid Aerobic Bike (a.k.a. Fat Bike)

Moderate intensity 2,3,4,5,4,3,2. Rest 1 min, (easy pedal) in between.

Do whatever warm up you like to do, then 2 minutes moderate intensity followed by 1 minute easy spinning then 3 minutes moderate intensity, followed by 1 minute easy spinning, etc. up to 5 minutes and then back down.  What's moderate intensity? Good question. It depends on the individual, but, in my opinion, in terms of heart rate it’s between 60-75% of your maximum heart rate. Personally, I go by feeling, but anytime I do check my HR during a moderate intensity ride, it’s in that range. I call this “Fat Bike” because it helps you burn fat like crazy. It takes about 30 minutes.

Anaerobic Bike Sprints

Moderate-High intensity 5x (1 on, 2 off)

This is 1 minute of Moderate-High intensity sprint, followed by 2 minutes easy spin, done 5 times. I call this Moderate-High intensity because for me this is supplemental training and it isn't meant to be maximal. If I were to do this maximally, I would take closer to 6+ minutes in between sprints.

I probably wouldn't do these workouts on Robson street, but I've actually (sort of) done these Downtown in the bike lanes when it isn’t peak traffic. You just can't get upset if you have to stop for a red light right in the middle of your interval. The bike streets around Shaughnessy work well, as does the bike loop at UBC. Be imaginative, have fun and stay safe by following the rules of the road, i.e. don't bomb through red lights to keep your interval going.

HONZO!!!

  Posted in category: Gear  Posted in category: New Arrivals  Posted in category: We Ride

HONZO!!!

A sweet -NEW- Rig from KONA for the 2012 Model Year.

29" Wheels. 68-Degree Headangle. Super-SHORT-Chainstays.

2012 Kona Honzo

2012 Kona Honzo

2012 Kona Honzo

Ridiculously FUN Bicycle

August 2011
- BC Bike Race 2011
July 2011
- High Cascades 100, Bend OR
- 2011 BC Bike Race Blog and Report
June 2011
- DB Riders on the “Test of Metal” Mountain Bike Race
April 2011
- Race the NIMBY Fifty!
March 2011
- Announcing Partnership with Peak Centre for Human Performance!
- Coming April 2 - More Road for you…
- Support Athletics for Kids - We Do! www.a4k.ca
February 2011
- Welcome Look Cycles
- Cypress Mountain Nordic - Awesome conditions!
January 2011
- New 2011 Bikes arriving in all stores!
- Indoor studio - Promo Special!
December 2010
- 2011 Rocky Mountain Slayer and Element IN STOCK
- Winter Essentials (and good deals!)
- Help win funding for North Shore Trails! Vote online!
November 2010
- 2011 Giant Bikes Arriving NOW!
October 2010
- XC Ski Equipment In Stock Now!
- New Knolly Chilcotin and Endorphin SL - in stock
September 2010
- 2010 Gran Fondo - Amazing!
August 2010
- 2011 Rocky Mountain Preview - Old is new!
- We Ride - 2011 Norco Range
July 2010
- 2011 Norco Product Launch!
- We Ride - 2010 Kona Cadabra
June 2010
- Get Rev El’ Stoked in Revelstoke, July 11th, 2k10
- Race Bear Mountain! (July 3rd-4th 2010)
- Big Events This Weekend….  Get your bike in early for service!
- North Shore Bike Fest!
May 2010
- Colin win’s the first ever NIMBY 50 race!
- Nice New Video
- FIRST LOOK - 2010 Rocky Mountain-Different Bikes Team Kit
- UBC Tuesday Night World Championships - have started!
- Canuck playoff FEVER!
- RBC Gran Fondo Whistler Special Offer!
April 2010
- The 1st Annual Princeton Chugger (June 12th)
- New XC Race in Pemberton - NIMBY 50
- We Ride - Titus Carbon X and SRAM XX
March 2010
- West Van Store MOVED!
- DB Partners with BONDtraining
February 2010
- We Ride - Knolly, Niner, Kona
January 2010
- Gore Tool Windstopper jacket
- We’re Hiring!
- Carbon Goodies
- Gore Ride-On sealed derailleur cables
- Vertex 50/70RSL vs. Vertex Team RSL
- Altitude 90 RSL
- The Rabid, Yet Discerning, Consumer
December 2009
- New Blogs, Where is the Forum?
- XC Ski Demo - Cypress on Dec 19th
November 2009
- First Ride - 2010 Kona AbraCadabra
July 2009
- Vélos Différents Blog

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