Biking

• https://www.diamondback.com/riding-techniques
• http://www.pinkbike.com/news/How-to-Hip-Flexion-Video-diamondback-2012.html

• https://fluidride.com/

• Brian Lopes MTB skills - https://www.amazon.fr/Mastering-Mountain-Bike-Skills-2nd-ebook/dp/B004D2BD1Q/ref=tmm_kin_swatch_0?\_encoding=UTF8&qid=&sr=

Training

Exercises

• Chest exercises: https://www.healthline.com/health/fitness-exercise/incline-vs-flat-bench

Maple Syrup gel recipe

• Maple Syrup Gel Recipe:
  • I use roughly 60% maple syrup, 20-25% honey, 5-10% molasses, and some salt.
  • The theory is the maple syrup is the easiest and purest natural sugar to digest which is pretty much all glucose; the honey is generally about 50% fructose and 50% glucose -
  • from what I understand we can only process about 60 grams of glucose per hour but can process an extra 30g of fructose for a total of 90g of carbs (at full exertion our bodies burn more than we can take in so this extra bump from fructose can really matter) ;
  • the molasses adds more potassium and electrolytes and I like what it adds to the flavor (this is definitely the most personal and optional ingredient); and I add salt - the amount should really be based upon how much of a salt sweater you are... I never really get the salt stains and also use sports drink (mostly OSMO) so only use about a 1/2 teaspoon. You can dilute with some water to make it easier to digest, particularly if you use a higher percentage of honey.
  • It really is a very economical way to fuel for longer and harder rides; the flask was something like $5 and for $30 of ingredients from Costco or similar (don't skimp on the quality or you may not be getting real maple syrup and honey) I probably get 100 gels worth.

Road bike stuff

Parts

• Crankset Shimano 50/34 - https://www.probikeshop.fr/route/transmission-pedaliers-pedaliers-c19.html?t=0&manId=31&catId=19&page=1&display_mode=3&sales=false&29=583&26=736

Setup

• Setup of bars - angles etc. https://cyclingtips.com/2018/09/how-to-set-up-road-bike-drop-handlebars-tips-guidelines/
• Another bar setup - nice, with lots of pictures https://blog.bikefit.com/adjusting-hand-position-in-bike-fitting/
• Adjusting brakes - shimano manual - https://si.shimano.com/pdfs/dm/DM-BR0003-08-ENG.pdf

Tools and Tech

• Torque wrenches - https://www.bikeradar.com/features/the-best-cycling-torque-wrenches/
• GPS -> Edge 520 plus
  • https://www.alltricks.fr/F-11915-compteurs-velo/P-361571-garmin-gps-edge-520-plus-noir?gclid=Cj0KCQjwmIuDBhDXARIsAFITC_67KCH7RrLq7LY-ZRnKgVkn2EuEM0rNtFc9Rb-x__kC6ys3yTxiAD8aAu5uEALw_wcB
  • https://www.dcrainmaker.com/2018/04/hands-on-garmin-edge-520-plus-with-mapping.html
  • https://www.dcrainmaker.com/2015/07/garmin-edge-520.html
  • https://www.dcrainmaker.com/2019/08/how-to-install-free-maps-on-your-garmin-edge.html
  • https://forums.garmin.com/sports-fitness/cycling/f/edge-520-520-plus/129614/update-maps-from-openstreetmaps
  • https://5cycling.com/garmin-edge-520-plus-review/