Upcoming Events @ Tom's Pro Bike

We are heading into August and we have some cool events coming up in the next week or so. 

Wednesday August 5th at 6:30 we are having a New Bike Clinic (Register at Link just for head count because the food is great and it the class is free!)

The clinic is designed to make new riders more confident on their bike, we cover basic bicycle maintenance and repair.  This class is great for both new and experienced riders.

Topics Covered Include:

• Basic Maintenance
• Tire Changing Demo
• Proper Co2 Use
• Efficient Riding Techniques

Food and Refreshments will be served

Sunday August 9th is our annual Lake Ontario ride:

This 62 mile ride takes you on a scenic route from Ellicott Creek Island Park to Lake Ontario and back.

Ride Details:

• 62 Miles
• Stop at the halfway point
• Starts from Ellicott Creek Island Park in Tonawanda
• Lunch provided afterwards at the park

For more information stop by the shop this weekend from 10-6 Friday and Saturday or check out the newly redesigned website.

Win a FREE Fuji Gran Fondo from Tom's Pro Bike.  REGISTRATION LINK HERE!

Video Promotion on Free Fuji Gran Fondo HERE!

We are back from California and the 2015 Specialized Retailer Release and learned a lot about the 2016 Model Year line from Specialized so keep an eye out on the blog for more information on our favorite bikes and apparel and accessories in the coming weeks!

Tom's Pro Bike

http://www.tomsprobike.com/

3687 Walden Avenue
Lancaster, NY 14086

(716) 651-9995

Specialized 2FO Cliplite

2FO Clip on the left and 2FO ClipLite on the Right

Here is a post based on our visit out to Specialized this week and being able to demo not only bikes but shoes and helmets as well.  The Specialized 2FO Cliplite (and 2FO Clip) shoe:

Designed for pushing the limits of Enduro racing or Trail riding, the 2FO Cliplite delivers pedal connection, comfort, and protection as you race down the trail. This ultra-light version of the popular 2FO Clip is engineered for smooth pedal entry and exit thanks to the Landing Strip cleat pocket, meaning you can focus on going fast on the descent, without the weight penalty for your climb back to the top. It’s foot out, flat out—on a diet.

• Body Geometry sole construction and footbed: ergonomically designed and scientifically tested to boost power, increase efficiency, and reduce chance of injury by optimizing hip, knee, and foot alignment.
• Landing Strip™ cleat pocket is optimized for effortless foot-out riding style with platform clip pedals.
• Two independent Boa® S2-Snap dials for easy adjustment, backed by the Boa® Lifetime Guarantee.
• Stiff Lollipop™ nylon composite plate for high performance pedaling and off bike comfort.
• SlipNot™ rubber sole for confident traction.
• Asymmetric toe box protection where you need it.
• Extended length cleat slot (4mm) for rearward cleat set up option.
• Smooth thermobonded upper for lightweight durability and a snag-free profile.
• Cushioned EVA midsole for comfort with molded heel cup for stability.
• Standard Fit last for a balance of pedal feel and off-bike comfort.
• Two-bolt cleat pattern fits all major MTB pedals.
• Approximate weight: 379g (1/2 pair, size 42)

Time for some honesty here - when I first saw them I thought to myself (and probably told Chris or Tom) that I will stick with my standard Mountain Bike shoes.  Our Inside Sales Rep Glenn convinced me to give them a shot just to see how they worked since they were there and they were free to try.  The old man in me gave up the stubborn battle and Boa'ed them up (we had the Cliplite with the Boa closure system) and I am so glad I did because I will be ordering a pair when I get back home for sure!  They were very comfortable, light, and supportive on the trail.  Hopefully I never find out how good they are when Hike-A-Bike comes around but in the walking around the demo area that I did they felt great!

We are back from California and the 2015 Specialized Retailer Release and learned a lot about the 2016 Model Year line from Specialized so keep an eye out on the blog for more information on our favorite bikes and apparel and accessories in the coming weeks!

Tom's Pro Bike

3687 Walden Avenue
Lancaster, NY 14086(716) 651-9995

Cycling To Extremes - VeloNews Article

August 2015 edition of The Velo News has a very interesting article concerning Endurance Athletes and the damages we might be doing to our hearts.

Full Digital Article HERE

Cycling is an endurance sport like no other. Long rides can be a standard component of the diet, something that devotees look forward to all week. In any case, as a cyclist, you likely love the weekend rampage, the six-hour tour of the mountains, or the endless training sessions that are the only way to develop fitness for races that last as long as a workday. But fit for racing doesn’t necessarily equal healthy.

Stories abound that undermine the notion that elite athletes are healthy. From the running world, marathoner Alberto Salazar, at the age of 48, suffered a heart attack and lay dead for 14 minutes before a cardiologist placed a stent in a blocked artery, saving his life. Micah True, the ultra-marathoner and protagonist of the bestselling book Born to Run, went for a 12-mile run in the New Mexico wilderness and was later found dead.

Of course, these tragic tales are preceded by the origin story of an endurance athlete running himself, literally, to death. An enlarged, thickened heart with patchy scar tissue is common in long-term endurance athletes and is dubbed “Pheidippides cardiomyopathy” after the 40-year-old running messenger (and prototypical masters endurance athlete) who died after bringing the news of Greek victory at the battle of Marathon to Athens. Pheidippides was a hemerodrome, (an all-day running courier in Ancient Greece), and he had run 240km over two days to request help from Sparta against the Persians at Marathon, before expiring after running the additional 42km (26.2 miles) back from the battlefield. We celebrate his death by running marathons.

I am no medically trained beginner or expert by any means, but I just wanted to put this information out there for others to read and make their own determination.  Leave some feedback if you have had any experience with this or know of someone that has!

We are back from California and the 2015 Specialized Retailer Release and learned a lot about the 2016 Model Year line from Specialized so keep an eye out on the blog for more information on our favorite bikes!

Tom's Pro Bike

3687 Walden Avenue
Lancaster, NY 14086(716) 651-9995

2016 Specialized Fuse Pro 6Fattie

We are out in California for the Specialized Bicycles 2016 Model Year Release and yesterday was the Mountain Bike Demo Day.  Blogger Bill headed up to the Morgan Hills Hills and did some test rides.  His favorite bike was the 2016 Specialized Fuse Pro 6Fattie:

The Fuse Pro 6Fattie is the next step in the evolution of trail riding. Now we know that sounds bold coming from a hardtail, but with our all-new 6Fattie Wheel System, the Fuse puts out more traction, more floatation, and better handling, all without sacrificing anything to efficiency. And when teamed-up with a low and slack geometry that keeps you glued to the trail, and our exclusive Diamond Stay design that keeps the chainstays as short as possible for snappy handling and quick accelerations, that "bold" statement above becomes undeniable fact.

• M4 Premium Aluminum proved to be the right material for the job, allowing a lightweight, durable frame with a low and slack geometry that's equal parts snappy and efficient on climbs and descents. It also allowed us to incorporate our exclusive Diamond Stay that accommodates the 6Fattie wheels/tires without compromising on our hallmark short chainstays that provide unrivaled handling and climbing prowess.
• A RockShox Reba RC3 650+ fork was developed to deliver 100/120mm (size-specific) of plush, trail taming travel, while accommodating 15x110mm thru-axles for reliable handling and durability over rough, bumpy, or loose terrain.
• 38mm-wide Roval 650b wheels are hand-built to provide the perfect tension and a longer lifespan, while an ultra-wide alloy design allows for higher tire volumes that decrease deflection in order to provide more stability and increased traction.
• 650bx3.0" 6Fattie Ground Control tires feature a perfectly sized contact patch for life-changing levels of traction and control while cornering, all without sacrificing climbing efficiency or descending prowess.
• SRAM's S-2200 11-speed crankset delivers all the ease-of-use climbing and descending efficiency that a one-by setup is known for, but what we're most excited about is how seamlessly it interfaces with our exclusive Diamond Stay design and bottom bracket junction to form a smooth, natural, and intuitive ride quality.

This bike has a $3,100 MSRP and will give you the confidence, control, and speed to ride any condition that you come across!  Look for more information on the 2016 New Releases in the upcoming weeks and stop by the shop for more information!

Specialized 60 Day Challenge is going on - sign up and earn a chance to win some cool prizes.

Don't forget to sign up for the National Bike Challenge.

Tom's Pro Bike

3687 Walden Avenue
Lancaster, NY 14086(716) 651-9995

26? 27.5? 29er? What Wheel Size Is Best For You?

Not So Long Ago There Were Only 26" Wheels For Mountain Bikes. Now There Are So Many Options. How Should You Choose?

29" wheels aren't great for everything, but now that the threshold has been crossed, other bike innovators revived the intermediate 650b (27.5") wheel size that would hopefully be the "perfect mix."

Many bike manufacturing companies have now all but replaced their traditional 26" bikes for the better handling, fitting, and looks of the 650b style bike.

As a mountain biker, how do you choose which tire size would best suit you? Check out this guide to discover the benefits of each.

26"

The original wheel size might have been an accidental standard based on beach cruisers, but it still has a lot going for it.

For a start, smaller diameter rims and shorter spokes mean 26" wheels can be made lighter and more responsive than other sizes. That means a more agile feeling, faster accelerating bike on smooth surfaces.

They can also be made stiffer and stronger too, which is why most top downhill riders are still sticking with 26" wheels.

Spares are much easier to find than 29" and far far more common than 650b replacements. That makes it much easier to get going again if you puncture a tube, tear a tire or crumple a wheel far from home. That's obviously another bonus for downhillers and jump bike riders, who are the most likely to destroy their gear.

Because they hit stuff at a steeper angle and drop into holes easier, they clatter and lose speed more rapidly than bigger wheels in the rough though. They're not as stable steering or as grippy as 650b or 29er formats of the same tires either.

650B/ 27.5"

29ers certainly made it easier for the MTB industry to introduce a third wheel size, but we're still shocked how fast 650B has been accepted.

The first thing to realize is that the wheels aren't actually 27.5" but closer to 27". As a result they're significantly faster to accelerate and easier to flick around than a bigger 29er wheel.

There's less steering inertia and flex in the handling too, so handling feels more responsive and balanced. The wheels are still small enough to work with long travel suspension frames and forks without them feeling or looking weird.

650B tires still roll over rough ground more smoothly and grip noticeably better than 26" equivalents, although not as well as 29" wheels.

Because the new wheel size has been introduced so suddenly, most manufacturers are struggling to make enough bits for complete bikes, let alone extras for shop stocks. That means spares are alot harder to find in a hurry so stocking up in advance is wise. Most manufacturers are still concentrating their 650B efforts on trail and enduro bikes too, so specialist cross-country and downhill machines are thin on the ground.


29"

The wheel that broke the strangehold of 26" produces a very different feel. Because 29ers are larger, they're generally heavier and harder to get moving.

Their size and stability also means it's taken a while for bike designers to make big wheeled bikes handle in a fun way. They're still harder to hustle on really tight twisty or jump and pump trails compared to smaller wheels. It's also more difficult to make big wheels and small frames or long travel suspension fit together too. Crucially, because they're not as quick to get going and their smoothness dulls the sensation of speed they often feel much slower than they actually are. Add sometimes awkward looks and it's easy to see why 29ers took a while to catch on.

Once rolling though, 29ers hit rocks and roots at a shallower angle and with more momentum so they roll over the top easier. The longer contact patch means any given tire grips better or you can run slicker, speedier rubber without slipping. Add their natural extra stability and they're perfect for powering straight through trouble at high speed.

There's a full range of different styles of 29er bikes to choose from now too, although most are still focused on the cross-country and trail categories.

Final Tips

— The smallest wheel size is still the strongest where strength matters most.

— Just starting out? A 29er will help if you aren't so confident on the trail. — Then again, cross country riders that want to finish first should also consider 29ers, as they are faster on less technical, high speed race courses and open trail

Specialized 60 Day Challenge is going on - sign up and earn a chance to win some cool prizes.

Don't forget to sign up for the National Bike Challenge.

Tom's Pro Bike

3687 Walden Avenue

Lancaster, NY 14086

(716) 651-9995

http://tomsprobike.com

NEW 2016 Specialized S-Works Venge ViAS Di2

The new Specialized Venge ViAS is quantifiably
faster than a standard road bike by a wide margin

The all-new S-Works Venge ViAS Di2 was developed with one objective in mind—to be the fastest bike in the world.

The 2016 Specialized Venge features dramatic aero features such as a truncated head tube, an integrated low-riding stem, an elongated front brake mounted behind the fork and a rear brake tucked midway up the seat tube. Cables and wires are internally routed — even through the stem — and the tubeless-ready wheels are a bold depth of 64mm.

But perhaps the most dramatic thing about the new Venge ViAS is that it handles like a great road bike.

The new frame is matched with a brand new Roval CLX 64 wheelset, the fastest the brand has ever produced.

“We are fully friggin’ commited,”said Specialized’s Mark Cote to a Bikeradar journalist, who helped bring the wind tunnel to life. “Aero is typically 80 percent of the resistance you face on a bike. It’s not just road products where we are studying aerodynamics. It’s e-bikes. It’s mountain bikes. It’s apparel.”

• The FACT 11r carbon frame features fully internal cable routing, and it's Rider-First Engineered™ in order to provide consistent performance across the entire size range.
• FACT carbon fork is designed to drastically reduce aerodynamic drag, while still providing incredible stiffness and steering response for all out efforts and twisting descents.
• Roval CLX 64 wheelset provides the ultimate in speed and performance. Optimized for both head- and crosswinds, the CLX 64 wheelset is tubeless-ready and features a 21mm internal rim width for enhanced traction, minimal rolling resistance, and improved aerodynamics.
• The S-Works crankset features our highest quality carbon construction for the best in lightweight power transfer, while also featuring a fully integrated ANT+ compatible Quarq power meter.
• Fully integrated proprietary brakes are strategically located where wheel flex is minimal. This reduces brake rub, as well as laying claim to a near-zero drag coefficient for maximum aerodynamic efficiency.

FRAME: FACT 11r carbon, Rider-First Engineered™, Win Tunnel Engineered, internal cable routing, carbon OSBB

FORK: FACT carbon, full monocoque

HEADSET: Custom bearings, ultra thin

HANDLEBARS: S-Works Aerofly ViAS

TAPES: pecialized Roubaix

FRONT BRAKE: Venge ViAS

REAR BRAKE: Venge ViAS

FRONT DERAILLEUR: Shimano Dura-Ace Di2, 11-speed, braze-on

REAR DERAILLEUR: Shimano Dura-Ace Di2, 11-speed

SHIFT LEVERS: Shimano Dura-Ace Di2, 11-speed

CASSETTE: Shimano Dura-Ace, 11-speed, 11-28t

CHAIN: Shimano Dura-Ace, 11-speed

CRANKSET: S-Works FACT carbon, OSBB, Quarq Power Meter, 52/36T, w/ CeramicSpeed ceramic bearings

PEDALS: Nylon, loose ball bearings, w/ reflectors

FRONT WHEEL: Roval CLX 64, tubeless ready

REAR WHEEL: Roval CLX 64, tubeless ready

FRONT TIRE: S-Works Turbo, 120TPI, folding bead, BlackBelt protection, 700x22mm

REAR TIRE: S-Works Turbo, 120TPI, folding bead, BlackBelt protection, 700x24mm

INNER TUBES: Standard, Presta valve

SADDLE: Body Geometry S-Works Power, carbon rails, 143mm

SEATPOST: Specialized Venge, FACT carbon

SEAT BINDER: Specialized Venge

Specialized 60 Day Challenge is going on - sign up and earn a chance to win some cool prizes.

Don't forget to sign up for the National Bike Challenge.

Tom's Pro Bike

3687 Walden Avenue

Lancaster, NY 14086

(716) 651-9995

http://tomsprobike.com

Ride Faster and Finish Stronger Than Ever!

These 8 Training Exercises Will Strengthen Your Core and Increase Endurance!

You know how important it is to have strong leg muscles when cycling, because they provide the most tangible source of power. If you have strong leg muscles, this is how you are able to start every ride strong and get up to a nice riding speed. Soon though, you find yourself getting back aches, and feeling tired in the saddle.



The problem is, "You can have all the leg-strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, and a personal trainer in Essex, Connecticut.

Your abs and lower back are the vital foundation from which all movement, including your pedal stroke, stems. What's more, a solid core will help eliminate unecessary upper-body movement, so all the energy you produce is delivered into a smooth pedal stroke.

It only takes about 10 minutes to complete this intense routine designed by Street.

Dimity McDowell of Bicycling.com and Street say that if you do this routine, in this order, three times a week you will create a core that lets you ride faster, longer, more powerfully - and finish stronger than ever.

1. Boxer Ball Crunch
   What It Works: Transverse abdominus, obliques, lower back


A. Lie with the middle of your back on a stability ball, your knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head, but don't pull on your neck.

B. Squeezing your belly button toward your spine, lift your upper back off the ball. Keeping your shoulders off the ball, trace a clockwise oval with your torso. Apply pressure with your lower back to keep the ball still through the entire motion. After 15 clockwise ovals, trace 15 counterclockwise.

Why It Works: Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. "This fluid, circular exercise builds control," says Street, and that helps you minimize lateral torsion and wasted motion.

2. Power Bridge
    What It Works: Hip flexors, glutes, 
     lower back


A. Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down.



B. In one smooth motion, squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees; toes come off the floor slightly. Hold for two seconds. Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 repetitions.


Why It Works: In addition to stretching the hip flexors, often extremely stiff in cyclists, the bridge strengthens the link between your lower back and glutes.


3. Hip extension
    What It Works: Lower back, hamstrings, glutes

A. Lying with your hips and stomach on the stability ball, put your hands on the floor directly under your shoulders, and extend your legs with toes resting on the floor.

B. With a straight spine and shoulder blades back, as if you're trying to make them touch, lift both legs off the floor, keeping them straight. If possible, raise them slightly higher than parallel to the floor. Hold for two seconds and lower. Do 20 reps.


Why It Works: This movement builds backside strength, for added efficiency on the second half of the pedal stroke.

 4. Plank
     What It Works: Transverse 
      abdominus, upper and lower back



A. Lying on your stomach, place your elbows under your shoulders with forearms and hands on the floor.


B. Lift your hips off the floor, keeping your back straight and abs tight, and rest on your toes. Aim for 60 seconds.

Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.


5. Transverse Plank
    What It Works: Transverse abdominus and obliques


A. Lie on your right side, with your right elbow under your shoulder, forearm in front for stability, and stack your left foot on your right. Raise your left arm over your head.

B. In one motion, lift your hips to create a straight line down your left side. Lower your hips a few inches off the floor; do 10 to 15 reps, then switch sides.


Why It Works: Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed.


6. Scissors Kick
    What It Works: Transverse abdominus, hip flexors, inner and outer thighs


A. Lying on your back with legs straight, place both hands palms down under your lower back.

B. Pushing your elbows down into the floor and pulling your belly button toward your spine, raise your shoulders off the floor and look toward the ceiling. Raise your leg 4 inches off the ground and scissor them: left leg over right, then right over left. That's one rep. Work up to 100.


Why It Works:  A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke


7. Catapult
    What It Works: Entire core


A. Sitting with a slight bend in your knees, press your heels against the floor. Extend arms to the front at shoulder height, palms facing each other.

B. With a straight spine and upward gaze, inhale deeply, then exhale and slowly lower your torso to the floor over five counts as you inhale. Arms are overhead.

C. In one smooth movement, leading with the arms, exhale and explode back to the starting position. Do 20 reps.

Why It Works: Contrary to its name, the catapult encourages supreme body control.

8. Boat Pose
    What It Works: Transverse abdominus,
     lower back



A. Sit, resting both hands lightly behind you, and lean back until your torso is at a 45-degree angle.


B. Keeping your legs together, lift them off the floor as you extend arms forward at shoulder height. Abs are tight, as thighs and torso form a 90 degree angle. If your hamstrings are tight, you'll need to bend your knees a little. Work up to holding for 60 seconds.




Why It Works: As with the plank, this pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed




Following this regimen will give you some improvement in your core strength, riding ability and endurance. Stay Tuned to our blog for more cycling tips!

Specialized 60 Day Challenge is going on - sign up and earn a chance to win some cool prizes.

Don't forget to sign up for the National Bike Challenge.

Tom's Pro Bike

3687 Walden Avenue
Lancaster, NY 14086
(716) 651-9995

http://tomsprobike.com