Spring Bicycle Maintenance Time

Spring is the perfect time to perform maintenance on your bicycle to ensure that it is in good condition for the upcoming season. Regular maintenance and minor repairs can help prevent more serious issues from occurring and keep your bike running smoothly.

In this article, we'll go over some tips for spring bicycle maintenance and minor repairs.

Clean Your Bike - Start by cleaning your bike thoroughly. This includes washing the frame, wheels, chain, and other components. Use a gentle soap and warm water, and dry your bike thoroughly with a towel. A clean bike is easier to inspect and work on, and it helps prevent rust and other issues.

Check Your Tires - Check your tires for wear and tear, and make sure they are properly inflated. Underinflated tires can affect the performance and handling of your bike, while overinflated tires can increase the risk of punctures. Use a tire gauge to check the pressure, and inflate them to the recommended level.

Inspect Your Brakes - Check your brakes to make sure they are working properly. Test your brake levers and make sure they are responsive, and inspect your brake pads for wear. If your brake pads are worn down, they will need to be replaced. Adjust your brakes if necessary.

Lubricate Your Chain - Apply a lubricant to your chain to keep it running smoothly. Use a degreaser to clean your chain first, then apply the lubricant to the links while pedaling backwards. Wipe off any excess lubricant with a rag.

Check Your Cables and Shifters - Inspect your cables and shifters for any damage or wear. Make sure your cables are properly tensioned and adjust them if necessary. Test your shifters and make sure they are shifting smoothly through all gears.

Inspect Your Frame and Components - Inspect your frame and components for any signs of wear or damage. Look for cracks or dents in the frame, and check your wheels, pedals, and handlebars for any looseness. Tighten any loose bolts or nuts, and replace any damaged components.

Test Ride Your Bike - Once you've completed your maintenance and repairs, take your bike for a test ride to make sure everything is working properly. Pay attention to the handling, shifting, and braking, and make any necessary adjustments.

Conclusion

Performing spring maintenance on your bicycle is an important part of keeping it in good condition. By cleaning your bike, checking your tires, inspecting your brakes, lubricating your chain, checking your cables and shifters, inspecting your frame and components, and test riding your bike, you can ensure that your bike is in good working order for the upcoming season.

Minor repairs can help prevent more serious issues from occurring and keep your bike running smoothly for years to come.

If you want to go further, getting training as a bicycle mechanic would be the next logical step. Having proper training from an experienced instructor can make a huge difference if you want to fix more complicated things on your bicycle.

DIY Barbells and Dumbbells

So I was browsing barbells back in early March when I noticed the prices were a bit ridiculous. Prices often ranged from $100 to $300 just for the bar, not counting the weights.

And because I love frugal exercise equipment it occurred to me that I should do a post about DIY barbells and dumbbells.

Using a variety of materials anyone can make their own barbells and dumbbells. Concrete? Sure. Sand? Why not. Dirt or water? Absolutely. Wood? If you have lots of wood to spare, then do it.

The point is that you don't need to spend hundreds of dollars to equip yourself with your own set of dumbbells and barbells. You can just build them out of recycled materials or from things you find at the hardware store.

Equipment for Powerlifters and Bodybuilders

As part of my ongoing series of posts on the topic of Powerlifting (a competitive weightlifting sport) I have decided to include a post on the topic of Powerlifting Equipment.

I want to note however that people wanting to use such equipment can also sometimes just make their own equipment. The DIY approach is often just as rewarding as anything you can buy in a store.

I am also approaching this from the perspective of someone who has a casual interest in Powerlifting and as someone who wants to use the various Powerlifting techniques as part of someone's weightlifting routine, and not because they want to compete in the sport.

• Bench Press Shirt - Designed to store kinetic energy and help the lifter lift more.
  
• Deadlift Socks - Thick socks designed to protect the lifter's shins while performing a deadlift.
  
• Deadlift Suit - Provides compression, but also stores kinetic energy to help the lifter lift more.
  
• Elbow Sleeves - Supports the elbow joint, reduces inflammation and provides compression.
  
• Gum Sheilds / Mouth Guards - Protects the teeth while the lifter is clenching their jaw.
  
• Gym Chalk - Used to absorb moisture, improve grip and reduce friction.
  
• Knee Sleeves - Similar to Knee Wraps, but provide compression and reduce inflammation of the knee joints.
  
• Knee Wraps - Strips of elastic wrapped around the knees which protect the knee joints.
  
• Knee Wrap Rollers - Used to make Knee Wraps tighter and provide more tension.
  
• Lifting Straps - Loops around the wrists and the barbell, allowing the user to lift with their forearms and not have to use their hands so much. Some lifters consider them to be cheating, but you could say that about a lot of the things on this list.
  
• Singlet/Leotard - Really only worn during competitions so that a referee can easily see whether someone properly completed a squat or succeeded in performing a lift properly.
  
• Smelling Salts - Contains ammonia, but can be used as a stimulant to trigger a short but intense burst of adrenaline, which can boost performance.
  
• Squat Suit - A supportive aid designed to help prevent injury while lifting more.
  
• Weightlifting Belt - Works similar to a back brace, providing rigid support and stability to the lower back and core muscles.
  
• Weightlifting Shoes - Two Types: Deadlift shoes (flat with ankle support) and Squat shoes (rigid with elevated heel). Both are designed to help prevent injuries while lifting.
  
• Wrist Wraps - Elastic strips wrapped around the wrist joint to help reduce movement and prevent injury.
  

As you may have guessed, most of the things on the above list are basically designed for two things:

1. To prevent injury.
2. To help the Powerlifter lift more weight.

How many of these things do you consider to be necessary? Well, it depends on how much value you place on preventing sports injuries.

I personally think that preventing sports injuries is very important. Some competitions prefer that the competitors lift without any equipment, what is known as Raw or Classic, while some competitions favour all the competitors being equipped so that lifters aren't injuring themselves. How much equipment someone uses is basically up to the user.

What you decide to use is up to you. My one piece of advice is that if you're not going to get anything to protect your joints that you at least take it easy and don't push yourself too hard.

Also sometimes you may have no choice but to use some types of equipment, but that shouldn't stop you from exercising. Use whatever you consider to be necessary and important to you.

See Also

• What is Powerlifting?
• 5 Bodybuilding Tips you can do Today for $0
  

New Gift Voucher Artwork for Cardio Trek Archery Lessons

Okay, so many years now I have been using the same design for Cardio Trek's Gift Vouchers with respect to archery lessons.

And it occurred to me recently that perhaps it was time to make a new design.

So here are the old designs. First up the Regular design:

And the Valentines Day version.

I still like the concept of the gift box in the image, but I felt it was time for something new. Plus I wanted to use the same font used for the Cardio Trek logo.

Voila!

Now immediately I know some people are going to prefer the old versions... But whatever. It doesn't matter which version people want to use. What really matters is the Gift Voucher Number when people contact me to book their archery lessons in Toronto.

Want to give a friend, loved one or coworker a gift? Why not archery lessons?! Just contact me via cardiotrek@gmail.com to get started.

Happy Shooting!

6 Tips for Beginner Powerlifters

As part of my ongoing series of posts on the topic of Powerlifting, here are 6 Tips for Beginner Powerlifters.

But first, if you're unfamiliar with Powerlifting please read:

• What is Powerlifting?
• Powerlifting: What is a Good Target Weight? How Many Reps?
  

Powerlifting Tip #1: Bench Press - Squeeze your Scapula/Shoulder Blades

By squeezing your scapula during bench pressing it will help will keep your shoulders on the bench (where they should be) and help to reduce the range of motion. You don't need to squeeze them super hard, just enough to help keep your shoulders on the bench. Keep your shoulders tight throughout the movement and then lock out the elbows at the top of the exercise. This will ensure better form and improved stability. Squeezing the scapula a bit will also engage more of your triceps and help with your overall lift.

Do not squeeze your scapula as hard as possible. That is completely unnecessary and counterproductive.

Powerlifting Tip #2: Squat - Keep Your Chest Up and Facing Forward

You want to keep your chest up and facing forward at the bottom of the movement and throughout the entire lift. By doing this you will prevent your torso from folding when you reach the concentric part of the squat (at the bottom) and reduce the potential for injury and improve your stability, which is especially vital during a heavy squat.

Powerlifting Tip #3: Deadlift - Do Not Bend Your Arms, Think Hooks

Never bend your arms while performing a deadlift. Instead keep your elbows locked and arms straight throughout the movement and think of your arms like fishhooks that don't bend or move. If you try and pull the bar up with your biceps you’ll likely tear a tendon, which will keep you out of the gym for a long time. Just think of your arms as hooks, you are simply using them to hold on to the weight and nothing more. The main muscles that will be used during a deadlift will be your quads, glutes, hamstrings and spinal erectors.

Powerlifting Tip #4: Split Up Your Training

You should practice split system training, which means you have to focus on a specific body area and training until you get fatigued. This allows for intensive training, when compared to a full body workout, with ample recovery time before training that section again.

Unlike some weightlifters who might alternate upper body and lower body, you want to be more specific than that. Thus a typical week for a powerlifter could end up looking like this:

• Monday: Back
• Tuesday: Chest
• Wednesday: Shoulders / Traps
• Thursday: Biceps / Triceps
• Friday: Legs
• Saturday and Sunday are rest days.

So for example I am currently doing a simple Weightlifting Routine wherein Mondays and Thursdays are Leg Days and Tuesdays and Fridays are Upper Body. Wednesday/Saturday/Sunday are my rest days. If I wanted to start doing Powerlifting then I would need to make significant changes to my exercise routine.

Powerlifting Tip #5: Don't Over Train

3 to 5 days a week is a good rule of thumb for the maximum number of days per week a Powerlifter should be training. You will have to discover the hard way whether you should be exercising 3, 4 or 5 days per week. But you will know you are Over Training if get any of the following side effects:

• Increased Muscle Soreness due to not enough rest/recovery time.
• Poor sleep.
• Recurring Sports Injuries.
  

Powerlifters generally do not train as much as bodybuilders (who are often exercise addicts) and because they're lifting a lot more they need to pace themselves more and allow for ample rest periods. Part of this is because powerlifting causes strain on their CNS (Central Nervous System) and that needs more time to recover.

Powerlifting Tip #6: Ample Rest Period

This is obviously connected to the previous point above. If you give your body a large enough rest period it will help you to recover more efficiently from an intense session. Allowing for ample muscle recovery time (and CNS recovery) means you will see better results the next time you train. This will result in increased muscle and strength gains.

This also means that you should be wary about certain activities. Eg. If you had an intense session on Friday you should avoid helping a friend to move a piano on Saturday. If you get a sports injury while moving that piano you could set back your training significantly.

Instead on your days of rest you should focus on lighter activities and avoid anything that could put strain on your recovery.