HURRY- Last Day To Enter Contest is Friday 8/21/15

Enter NOW To Win This Fuji Gran Fondo 2.0 - Valued at $4,900!

Enter now through August 21st!

The contest can be entered HERE.

See the promotional video. Click Below!

The Fuji Gran Fondo 2.0 Road Bike is part of the Fuji Gran Fondo line up and it’s one firmly aimed at the sportive rider promising a blend of comfort and performance by bringing together the high performance aspects of a lightweight Carbon Race Bike and the design features of an all-day rider.

Like most bikes aimed at the sportive rider the Gran Fondo has a slightly taller head tube to give a more comfortable rider position as well as a bit more compliance through the seat stays to help smooth out the road surface.

Frame
D6 high modulus carbon, integrated head tube w/ 1 1/2" lower, internal cable routing, oversized PIIS BB-86 shell, double water bottle mounts

Fork
FC-330 carbon monocoque w/ tapered carbon steerer & carbon dropout

Headset
Oval 1 1/8"U - 1 1/2"L integrated w/ alloy top cover

Grips
Fuji suede w/ silicon gel

Stem
Oval 700 3D forged 7050 alloy 31.8mm, +/-6 degrees

Seatpost
Oval 700 alloy 2-bolt, 31.6mm

Handlebars
Oval 710 double-butted 7050 alloy, 31.8mm

Saddle/Seat
Selle Italia X1 w/ FeC alloy rails

* Looking to do a Century?  Set aside 9/20 for Tom's Century Ride - Route to be determined (but I am pushing for a South Route)  More information to come!

* Looking to do a Pittsburgh Dirty Dozen type ride?  Set aside 10/4 for the DD716 which is going to be a punishing 60 or so mile route over & through some of Erie Counties biggest hills and prettiest countryside.  Route is being analyzed so more will follow.  This is a no joke ride that will start and finish at Chestnut Ridge and will be a "controlled" roll to each climb where you will be set lose to challenge yourself and those around you!
Single Track Stampede VI is 8/23/2015 - REGISTER NOW!

WNY Cross has a new Facebook Page with all the Buffalo/Rochester Race Information posted!

Reynolds has a $250.00 Trade In Program if you purchase any Carbon Wheel!

For more information on any of this stuff stop by the shop today or check out the newly redesigned website.

Tom's Pro Bike

http://www.tomsprobike.com/

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

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