Priming the Machine for Spring
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Terrance:Welcome back to the Spoke and Sole podcast, home of the essential athlete. I'm Terrance, and I'll be your group leader for today's ride. Before we start the clock on this session, be sure to hit that subscribe button. It keeps you in the draft of every road review and athlete spotlight we have coming up. Now, let's roll.
Terrance:Regardless of what the temperature is like outside, the calendar doesn't lie. We've officially crossed into the March. The light is staying a little longer, incidentally, don't forget to move your clocks ahead. The birds are actually chirping outside and that mental wall of winter is finally starting to show some signs of cracking. This is the time of year when the season typically starts.
Terrance:By the way, the Jameson Irish five k, which is the first leg of the Tour de Patrick is officially happening right now in Pawtucket. If you're toeing the line today, good luck. Run fast and enjoy those post race festivities. You've earned it. But for the rest of us, this week marks a shift.
Terrance:We're moving from that winter survival mode where we were just building and maintaining a base into preparation mode. And that's what I wanna talk about today. We aren't talking about training plans yet. However, we are gonna talk about your equipment. Specifically, the bike you ride, the shoes you wear, and the engine that powers it all, your body.
Terrance:If you wait until the first 65 degree weather day to check your gear, you're gonna already be behind. So let's get to work. First, I wanna start with the bike. Right now, your local bike shops are probably quiet. They're probably catching up on inventory and putting bikes together.
Terrance:That means this is the perfect opportunity for you to get in there and get what you need to get done. Here's the reality. In approximately three to four weeks, we're gonna start to get that beautiful weather that you've been waiting for for so long. And when that happens, every cyclist in Rhode Island, Massachusetts, and every neighboring state is gonna be taking their bike out the garage for the first time and realizing, snap, there's some stuff that I gotta get done. That's when the wait time for a typical tune up is gonna go from two to three days to two to three weeks overnight.
Terrance:If you're like me, you're not gonna wanna be one of those individuals who has to wait that two to three weeks. Make sure you're ready to ride while everyone else is on the waiting list. Now, when we talk about having your bike serviced, typically there are gonna be three options that you have. The first option you're gonna have is gonna be that level one basic tune up and safety check. Now, is best for bikes that are ridden infrequently or new bikes needing an initial break in adjustment or a bike that just needs that yearly maintenance for those commuters who keep their bikes in relatively good condition.
Terrance:Now, what does that level one tune up include? Typically, you're gonna be looking at some brake and gear adjustments. They're gonna be torquing down on fasteners, making sure that, you know, from a safety perspective, your bolts and all that other things are tight. They'll check your tire pressure and make sure they're inflated to the proper level. And then they're probably gonna get some lubrication in on the chains and cables and just making sure that the bike gets a light cleaning.
Terrance:Now this level one tune up is probably gonna cost you anywhere between 85 and $100. Next, you have that level two standard or annual tune up. And this is best for daily commuters or road bikes or mountain bikes that are ridden pretty frequently on a weekly basis. Also, your bike is starting to show signs of wear, it's probably a good idea to then invest in that level two tune up. Now, the level two is gonna include everything that was in that level one basic tune up.
Terrance:But additionally, they're gonna be looking at things like chewing up your wheels, which means making sure that they're actually straight. They're gonna get more detailed in the in the cleaning of the bike and wiping it down. They'll be looking at degreasing the drivetrain and making sure that it gets a deep cleaning. Also, they'll probably look at the headset and the hubs and making sure that those bearings are adjusted. Also, necessary, they'll look to replacing, you know, cables, housing or brake pads if necessary.
Terrance:Now this level two tune up is gonna cost you roughly between 175 and $200. And next we have that comprehensive level three tune up. Now, this is best for those high mileage bikes or any bike used in harsh conditions or bikes that haven't been serviced in over a year. Again, this is gonna include all the items in both the level one and the level two tune up. But in this situation, you're gonna get complete drivetrain removal and cleaning in removal and cleaning of parts like the crank set, chain, and cassette.
Terrance:You'll get some advanced wheel tuning and some tensioning. They'll do a deep cleaning polish of the frame and the components. And installation of any new parts like the chain, cassette, or cables will be included in that level three. Now, the cost of those probably won't be included, but the installation would be. And that's roughly gonna cost you anywhere between that $3.50 and that $500 range.
Terrance:Regardless of whether or not you'll be bringing your bike in for service, there are a few things that you should become accustomed to checking yourself before you even roll out this spring. First, if you've been riding indoors, whether it be on Zwift, Rovio, whatever, you might be under the impression that your bike is safe. You'd be wrong. You've been sweating on that machine for months and sweat is basically saltwater. It corrodes aluminum and seizes bolts.
Terrance:So here's what you wanna do. Peel back your handlebar tape. I know it's gross, but you have to check to see if there's white powdery corrosion on the bars. Also, you wanna check the headset bearings. If the steering feels crunchy, that means sweat has gotten to those parts and caused damage.
Terrance:And you definitely need to have that taken care of. The other thing you wanna check is your cassette and chain rings. If your teeth look like shark fins instead of flat top mountains, your drivetrain is toast. Winter miles are hard miles. Replace the chain now before it eats your expensive cassette.
Terrance:The next thing you wanna check is the rubber. And by rubber, mean your tires. If you keep your outdoor tires on the trainer, they're likely squared off and flat in the middle. If your bike is set in the garage all winter, you'll wanna check the sidewalls for dry rot. Nothing ruins the first ride of spring faster than a blown tire at mile five.
Terrance:Lastly, check your cables and housing. Shift through all your gears. If there's a delay or it feels gummy, that's friction. Fresh cables cost practically nothing, but make a ten year old bike feel like brand new. Once you've had the chance to check out the status of your bike, you can then decide what type of service you think you're gonna need, if any.
Terrance:Just remember, if you wait too long, you'll wait longer. Now, let's talk about these running shoes. Running in the winter is different from running in the spring. For the last three months, you've been in survival mode. Your cadence, pace, and stride all have been modified to deal with the wintery conditions on the roads.
Terrance:But now, hopefully, the roads are starting to clear. You're gonna wanna open up that stride. You're gonna wanna run faster. And if your equipment is compromised, your body is going to pay the price. So here's what you should do.
Terrance:Flip your shoes over right now and look at the tread. Is the heel worn down to the white foam? Is the ball of the foot completely smooth? Is the wear pattern uneven, leaning way to the outside or the inside? If the answer is yes, it's time to retire those shoes.
Terrance:Running in worn out shoes on dry pavement creates imbalance. That imbalance travels up the chain from your ankle to your shin, to your knee, and finally to your hips. You don't wanna start the season off with an injury caused by a $100 problem. If you have more than three fifty to 400 miles on your winter shoes, thank them for the service, turn them into long bone shoes and get fitted for a fresh pair. Your knees will thank you.
Terrance:Now might also be a good time to review your water bottles and other equipment that may have been battered by the cold and replace them. Finally, let's talk about the engine, your body. We all have that memory from high school gym class sitting on the floor, reaching out for your toes and holding for thirty seconds. That's what you call static stretching. And doing that before you run or ride is the worst thing you could possibly do.
Terrance:Think of it like this. Imagine your muscles are like a rubber band. If you take that cold rubber band out the freezer and stretch it as far as it can go, what happens? It's gonna snap. Static stretching puts your muscles to sleep.
Terrance:It reduces their power output. You need dynamic warming. You need to move. You need to oil up the joints before you put a load on them. Think of it like a diesel truck on a cold morning.
Terrance:You don't just turn the key and floor it, you let it idle. You let the fluid circulate. So how long should it take? Five to eight minutes max. That's it.
Terrance:You have time to run for forty five minutes, you have time for a five to eight minute warmup. So what type of warmup should you be doing? First, let's talk about some universal movers that you can do for both running and cycling. One of the dynamic exercises I like is called leg swings. Find a wall or a fence and just simply swing your leg forward and back 10 times.
Terrance:Then swing it side to side across your body 10 times. This opens up the hip capsule and wakes up the adductors. Next, body weight squats. Feet shoulder width apart, drop down, stand up. Don't go heavy, just go through the motion.
Terrance:We're pumping blood through the glutes and the quads. Again, these are two dynamic exercises that both runners and cyclists can use just to get the body warmed up. Now, let's talk about some prep for the actual runners. A great dynamic exercise for runners are high knees. It's basically marching in place, driving your knee to your chest.
Terrance:What we're doing is we're priming the nervous system to fire quickly. Another great exercise for runners is butt kicks. You're jogging in place, bringing your heel to your glute. This wakes up the hamstrings, which are notorious for popping in cold weather. Trust me, I know.
Terrance:Now, let's talk about cyclists. And this is crucial. Cyclists spend hours hunched over the handlebars. Your chest is closed, your shoulders are rolled forward. So you wanna deal with that.
Terrance:So here's what you do. Lay on your side, knees stacked. Open up your arm all the way across your body like you're opening a book, looking at your hand. 10 per side. What you're trying to do is mobilize that thoracic spine so you can actually breathe when you're in the saddle.
Terrance:Additionally, there's a modified lunge that cyclists can perform. What you wanna do is you wanna step into the lunge and twist your torso towards the front leg. This hits the hip flexors, which are always interosally tight on cyclists and the lower back. So let's put this all together. Don't be the athlete who walks out the front door and starts sprinting.
Terrance:Give your body that five minute courtesy. It's the best insurance policy against a spring injury you can buy. So here's your homework for the week. Check your bike. It needs love too.
Terrance:Get it to the shop before the rush hits. Check your shoes. If the treads are gone, don't risk your shins, replace them. And lastly, change your routine. Stop the static holding and start the dynamic moving.
Terrance:Five minutes of swings and squats will change your entire season. If you ran the Jamison Irish five k today, congratulations. Rest up, hydrate, and get ready for the next one. We are continuing to get warmed up here on the Spoke and Sole podcast, and I know I've been saying this. Video is coming.
Terrance:It's been a crazy month, but we're getting to it. I know we haven't posted much on social media either. However, be sure to follow us. We're at Spoke and Sole on Instagram, Facebook, and Twitter. Also, YouTube at Spoke and Sole also.
Terrance:We're getting things moving. We're getting things warmed up, and we got some great things come. Once again, we are the home of the essential athlete. I'm trying to pick which race it's going to be, but we have some we have some Tumblr's from both the Shield series and Recognition series that we're gonna be handing out, at one of the upcoming races. But a lot of great things to come.
Terrance:Again, if you haven't done so yet, subscribe to the YouTube channel. Please also subscribe to the podcast on all the places where you can find podcasts, Apple, Spotify, Amazon Music, all of those good things. The hibernation is over. The season is here, so keep those wheels turning and your feet moving. I'll see you on the road.
