Trkiye, as its officially known today, is renowned as one of the best bikepacking countries in the world. With jaw-dropping scenery, ancient history, and some of the friendliest locals youll ever meet, its no wonder. This tour far surpasses all your expectations of what the country has to offer. Weve all seen the images of []The post Cappadocia Delight appeared first on BIKEPACKING.com.

It was the best of times, it was the worst of times, it was the age of gravel, and it was the age of aero. While off-road capability and aerodynamics were once mutually exclusive, now that were squarely in the Anal Probe Space Bike Age (dont worry, that link is safe for work), riders demand both characteristics in equal measure and on the same bicycle. No wonder Unbound Gravel riders were complaining about the size of the number platesjust look at what the elites were riding!Being more or less completely checked out from whats going on at the upper reaches of pretty much every cycling discipline I figured I should see what the top-end gravel equipment looks like these days, and Ive never felt so out of it:If youre wondering, all the wind tunnel time netted Dylan Johnson a 10th place finish:I also learned from both his and Ted Kings video that theyre not allowed to use aerobars at Unbound Gravel and so they just hold onto their computer mounts instead:Ted King even has shifting blips under his, and though he says hes happy they dont allow aerobars it it seems to me if you can actually shift from your computer mount then you have nothing to feel smug about and thats no different from using Spinacis:Meanwhile, the first place finisher was of course Lachlan Morton with his crazy saddle position:Fine, not only did he win, but I guess it was the fastest finish at Unbound Gravel ever or something, but I dont care and I still think he should Just Buy A Rivendell Already.Just imagine how much faster he would have been then.Speaking of aerodynamics, a reader informs me you can now monitor your drag coefficient directly from your cockpit:This is the look of sheer exuberance a Fred exhibits when he unlocks a whole new set of metrics to obsess over:Its called the Aerosensor, and the Body Package goes for $1,239:I didnt watch the entire video (generally you can assume if I post a video Ive watched at most a small portion of it), but I did skip to the end and he basically says that when you need to get more aero you should ride in a more aero position:Heady stuff.Ironically you can probably learn just as much about aerodynamics by observing your own leg hair while cycling, but most roadies shave their legs so need to spend twelve hundred bucks on electronics to get the same effect.But what about helmets? Are they aero? Well, according to one study, only a full-on time trial helmet is more aero than a bald head:Sadly time trial helmets are never available at your local helmet giveaway, though in an effort to distribute as much plastic as possible it looks like the new trend is giving away both helmets and rain barrels:I had no idea the city was giving away free rain barrels, and I cant believe there hasnt been an aggrieved Streetsblog post yet about how the city endorses using them to wash your car:In all sincerity it seems like a good program because a rain barrel does seem like something that might actually be useful.Unlike the helmet.

The veteran star heads up national team alongside Elynor Bckstedt, but will have Lotte Kopecky to contend with

CyclistHow does hot weather affect your cycling performance?Good weather is enough to tempt even the most indifferent cyclists out on their bikes. However there will come a point in which the temperature becomes too much and your performance starts to be negatively affected, just like when riding on the very coldest of days.The big issue is your bodys homeostasis the combination of mental and physical trickery that conspires to keep your core asclose as possible to around 37C, regardless of the outside temperature or your work rate.Tales may abound of pros producing extraordinary feats of endurance at both ends of the temperature scale, but we wanted to know how the average cyclist is affected by the external temperature, both hot and cold, and whether you can train to maximise your performance. Related Posts Cycling in hot weather: How to beat the heat and stay cool on the bike How much fluid should you drink when cycling? Why your hands and feet get cold cycling in winter Best cycling socks for summer: Top picks and how to choose Should you still wear a base layer in the summer? Feeling the heatPete GodingHeat is more problematic than the cold, says Simon Hodder, professor of ergonomics at Loughbrough University even though it might not feel like it.In the cold you have a strong natural heating mechanism your exercising metabolism but its much harder for your body to cool down than it is to heat up.Sweating goes some way to keep you cool, but its effect is limited.Some experts believe therefore that the body has an in-built pace regulating system that prevents you going too hard and overheating, although the mechanism is not fully understood.Professor Tim Noakes of Cape Town University suggests it ties in with his central governor model of fatigue, where a subconscious mechanism in the brain draws on factors such as experience, duration of exercise and environment to set a sustainable pace.In fact, thats where my model of fatigue derived from, Noakes says. I realised there must be a regulator that slows people down in the heat to ensure they avoid heatstroke.Noakes suggests this psychological limiter is why athletes rarely experience heatstroke even in extreme heat.Core temperature does rise, however, and during exercise in the heat we settle on a figure of around 39C.If it creeps over 40C, thats when issues with heat exhaustion (feeling faint, dizzy or sick, cramping) can strike or lead to heatstroke, which is more dangerous.That said, many of the issues around cycling in the heat stem from dehydration, which has the following effects: your blood thickens, meaning the heart has to work harder; your ability to process glucose and create energy drops because energy production requires water; the amount of blood and oxygen supplied to your leg muscles falls because blood is being channeled to the surface to cool the body.A study from Dr Dan Judelson of California State University showed that a sustained state of dehydration impaired strength, power and high-intensity muscular endurance by 2%, 3% and 10% respectively. Keeping things fluidDario Belingheri/Getty ImagesBut what level of dehydration begins to affect core temperature and impede performance?Historically, 2% was deemed as the tipping point, but recent research from Brock University scientist and cyclist Stephen Cheung suggests this figure isnt set in stone.My studies showed that a loss of 3% wouldnt impact as much as youre told it would, says Cheung. It might increase your heart rate a little and increase your core temperature a bit but none of our subjects reached any critical levels.Cheungs research is supported by a paper in the British Journal Of Sports Medicine entitled Current hydration guidelines are erroneous: dehydration does not impair performance in the heat.The researchers showed that when well-trained cyclists performed a 25km time-trial in the heat, their body temperature was higher beyond 17km of the time-trial but no other differences were observed.For longer rides, a well-designed hydration plan is a must, and measuring your sweat rate is a useful starting point. Cycle for an hour in hot conditions, drinking nothing, and weigh yourself before and after to see how much weight youve lost. As a rough measure, every 1kg should be replaced with a litre of fluid, including electrolytes to replace those lost in sweat.A higher level of fitness will also help you maintain a stable core temperature. As your fitness grows, you experience a host of adaptations that include an improved sweat response to dissipate heat quickly.Improved aerobic capacity also leads to elevated plasma volume and cardiac output, says Cheung. This minimises the competition for blood distribution between skeletal muscle and skin.In short, as the pros rack up the miles, their bodies develop a greater capacity for, and a slower rate of, heat storage and the same goes for you.Familiarity breeds contentGoreAcclimatising to hot conditions will also help, although its not necessarily realistic for most recreational riders.Research has shown that healthy adults exposed to conditions that elevate their core temperature by 1C to 2C for 60 to 90 minutes over a period of four to ten days will afterwards elicit a lower resting core temperature, greater blood plasma volume and an increased sweat rate.So the advantages that British riders may have in cold conditions are reversed when it comes to heat.Ultimately, the best practical advice for maintaining performance in both hot and cold conditions is to wear the right gear and simply to get out there and ride.The fitter you are, the better youll maintain a steady core temperature and the more youll adapt to the extreme conditions.Windchill and cyclingA.S.O/Alex BerasategiWindchill is something every cyclist is uncomfortably aware of, and there are various calculations to ascertain the cooling effect dependent on bike speed.As an example, if youre doing 25kmh in an ambient temperature of 12C, it will feel a whisker over 8C. In other words the 25kmh breeze has a windchill effect of 4C. If its 2C, the windchill moves up a notch and makes it feel nearer -3C. Since cyclists are always creating our own fast-moving draught, this presents us with a problem.Your body aims to retain a core temperature of around 37C, says Nadia Gaoua, senior lecturer at the school of applied science at Londons South Bank University.This keeps the brain and heart performing efficiently. If your core drops by just 2C, you begin to experience the symptoms of hypothermia.Even before that, if your core temperature drops below 37C performance will decrease for three key reasons.First, maximum heart rate falls because your body restricts bloodflow to your peripheries in an attempt to maintain core temperature. This results in a lowering of cardiac output the amount of blood pumped each minute which hampers your ability to deliver oxygen to the working muscles.That is, as soon as you feel your fingers or toes going numb on that chilly Sunday morning, your aerobic output is already heading south.Also, haemoglobins molecular structure binds to oxygen molecules more tightly when cold. That reduces oxygen delivery further, raising the bodys reliance on energy from anaerobic means, which means youll have less in the tank for that sprint to the next coffee stop.Thankfully, countering this problem is your metabolism. Studies have shown that for every calorie of energy your muscles burn, just 25% is translated into movement.The other 75% is converted to heat, and how much heat you produce is linked to your maximum oxygen uptake capacity (VO2 max). The higher your VO2 max, the more heat you produce.This internal heat production means were unlikely to suffer any severe effects from cold when were on the bike, which unfortunately gives us no easy excuse to stay at home in the warm.From our research, the temperatures in the UK rarely reach such levels that cause severe physiological problems, says Gaoua, Its more a matter of bike control. Shivering lowers motor control, which is more likely to affect performance than a drop in core temperature.Hodder confirms that its the restricted bloodflow to the extremities to prevent further heat loss from the skin that presents the biggest problems for cyclists. This isa phenomenon known rather unpleasantly as physiological amputation.Cooling of exposed skin happens quickly but its more the perception thats uncomfortable than it is a dangerous physiological issue, says Hodder. This is felt in the toes and hands, and also the face. You have a large surface area with little insulation so lose heat pretty quickly.Preventing as much heat loss as possible with gloves and appropriate layers is sensible from a comfort, control and also a performance point of view because a 1C drop in muscle temperature (for instance, in the quads) can result in a 10% drop in performance.A neck warmer should complete the look. As well as filling the gap between the jackets neckline and your chin, you can pull it up to cover your mouth useful for many cyclists who have a history of upper respiratory tract infections and who blame the cold on their condition.In fact, there are tales of cross-country skiers swallowing Vasoline with the aim of coating their airways as a protective measure against cold air.Thats not advised, but the condition does affect at least 4% of the population. Yet studies show its the dryness of the air and not the temperature that triggers the response.Hence, wearing a snood or balaclava can help because it moistens the air as its inhaled rather than keeping out the cold.UK cyclists will also be pleased to know youll perform better in the cold than riders from hot climates relatively speaking, of course.We have studies that show cyclists who are used to the cold dont show decreases in physical and cognitive performance to the same level as riders from hot countries, says Gaoua.So someone from Britain will cope with cold better than someone from Africa, although its more habituation than acclimation; its more behavioural than physiological.Looking for more tips? Check out our 6 week summer training plan.This article was first published in 2016. Related Posts Cycling in hot weather: How to beat the heat and stay cool on the bike How much fluid should you drink when cycling? Why your hands and feet get cold cycling in winter Best cycling socks for summer: Top picks and how to choose Should you still wear a base layer in the summer? The post How does hot weather affect your cycling performance? appeared first on Cyclist.

The American gravel race is a huge deal for the industry, and for our readers, and yet it still leaves me a bit cold

At the Criterium du Dauphine, Movistar Team is looking for great results with Oier Lazkano to come out of the race prolonging his good form. Looking ahead to the Tour de France, doubts arise as to whether or not the Spanish team will finally decide to take their national champion to the race. Will a...

We're thrilled to see that San Francisco-based apparel brand Ornot just released a women's version of their popular Lightweight Mission Shorts, a favorite among the team. Check them out here...The post Ornot Womens Lightweight Mission Shorts Have Landed appeared first on BIKEPACKING.com.

Kate Richardson of Lifeplus-Wahoo out of Tour of Britain Women after incident in Yorkshire

Establishing the correct bike size for you is one of the most important things to do when buying a new bicycle. Although theres a lot you can adjust on a bike so that it fits better, if you start off with a frame thats too small or too large for you, you may be placed awkwardly and uncomfortable as you ride.That can result in aches and pains when cycling and your bike not handling as it should, both of which can limit your enjoyment when out riding.With that in mind, heres everything you need to know about bike sizes be it a mountain bike, road bike, hybrid bike, women's-specific bike or childs bike. Bike size chartWell cover the nuances of road bike, mountain bike, hybrid bike and gravel bike sizes shortly, but heres an overview of typical frame sizes, according to rider height.However, body dimensions and frame layouts can vary significantly from one person and brand to the next, so seek further advice, specific to the bike you are intending to buy, before purchasing. Rider height (cm)Rider height (feet)Road bike frame size (cm)MTB frame size (inches) 143155cm4ft 8in 5ft 1in44cm13in 155163cm5ft 1in 5ft 4in48cm15in 163170cm5ft 4in 5ft 7in51cm16in 170178cm5ft 7in 5ft 10in54cm18in 178183cm5ft 10in 6ft56cm19in 183191cm6ft 6ft 3in58cm20in 191196cm6ft 3in 6ft 5in60cm21in 196205cm6ft 5in 6ft 49in62cm22in Edit Table How do I know what size bike I need?More accurate ways of measuring your height are available. - Getty ImagesThere are a number of ways to find your correct bike size.1) Rider height and inside legThe quickest method is often to look on a brands site.Usually, there will be a chart with recommended bike sizes for different rider heights, so its comparatively easy to see where you fit.Some brands will have an interactive size guide, where you input your height and often other details, such as inside leg length, to find your recommended size.However, don't take a brand's size guide as gospel it's a guide, after all, and one person's dimensions and requirements can vary from another, even if they are the same height.Equally, if you are between sizes, you will need to decide whether to size up or size down. More on that to come. 2) Go to your local bike shopNext up, if youre buying a bike from a physical shop, you can ask them what size you need. Sometimes, youll just get eyeballed and the assistant will put you on a bike to see if you fit.However, bike shops are getting more sophisticated, so you might get a proper sizing, where the shop staff will measure you and determine more precisely what size bike you need.Find a good local bike shop that takes the time to ensure youre buying the right size bike.3) Bike fitFinally, some shops will offer you a discounted or free bike fit as part of your purchase. This is the most sophisticated option, not only to make sure you get a frame that fits, but to have your contact points set correctly so you'll be comfortable and efficient when riding.You may be advised to swap out components such as the stock saddle for something that better suits your sit bone anatomy or to opt for a non-standard bar width or stem length, for example.A bike fit will also help you to determine key setup measurements, such as saddle height, which are crucial to finding a comfortable and efficient riding position. Well cover this in more detail later.What if I'm between sizes?Theres normally an overlap between frame sizes, so youll often have a choice of two sizes.If you sit between two frame sizes, the common advice is to take the smaller of the two options. Theres a lot you can adjust easily on bikes, such as saddle height, saddle setback and handlebar height, to fine-tune the fit.However, seek further advice from the bike brand or your local shop, if you're unsure.Road bike size guideNaming conventions for bike sizes vary by brand. - Our MediaThe most common way of sizing road bikes is by seat tube length in centimetres.However, this will be different depending on whether the frame has a sloping or a horizontal top tube, so youll often see 'effective' seat tube lengths quoted, based on a horizontal line between the head tube and the seatpost.Some brands just give you S, M, L (and often XS and XL) sizes. Others, such as Colnago and Pinarello, have their own unique sizing systems.That means youll need to revert to the brands size info, as described above, or study the road bikes geometry chart to work out which bike size is best for you.See our guide to road bike sizing for more detailed information. Rider heightFrame size Feet and inchesCentimetresEffective top tube (cm)Bike size 4ft 10in 5ft148-15247-48XXS 5ft 5ft 3in152-16049-50XS 5ft 3in 5ft 6in160-16851- 3S 5ft 6in 5ft 9in168-17554-55M 5ft 9in 6ft175-18356-58L 6ft 6ft 3in183-19158-60XL 6ft 3in 6ft 6in191-19861-63XXL Edit Table Mountain bike size guideMountain bike brands largely stick to 'T-shirt sizing'. - Our MediaWhen it comes to mountain bike sizing, most brands have reverted to an S, M, L (etc) sizing method for their frames.With mountain bike seat tube lengths being highly dependent on the frame geometry and rear-suspension layout, T-shirt-style sizing provides the clearest guide.The trend for long and slack mountain bike geometry has accentuated the difficulty in selecting a frame size based on seat tube length alone and some brands now rely on reach (the horizontal distance from the centre of the bottom bracket to the top of the head tube) to define their frame sizes.Seat tube length is still an important consideration though, because you need to be able to get your saddle height right. If you want to fit a dropper post, a short seat tube may also mean some models won't fit.Finally, MTB frame sizes are significantly smaller than for road bikes, so dont try to compare your road bike and mountain bike sizing.Weve got a lot more info in our mountain bike sizing guide. Bike sizeFrame sizeRider height Extra-small13-14in152-162cm (5ft 5ft 4in) Small14-16in162-170cm (5ft 4in 5ft 7in) Medium16-18in170-178cm (5ft 7in 5ft 10in) Large18-20in178-185cm (5ft 10in 6ft 1in) Extra-large20-22in185cm plus (6ft 1in plus) Edit Table Mountain bike sizing, geometry and riding styleIts a good idea to study our guide to mountain bike geometry to understand the key measurements of an MTB frame, and how they affect a bikes handling characteristics and fit.The type of riding your bike is designed for alters its geometry, too. If youre riding a cross-country bike, designed for agile handling, you may want to be more stretched out, while beginners may prefer a shorter reach so that theyre more upright, with less strain placed on the hands and wrists.Bikes designed for more aggressive riding, including the latest downcountry bikes, trail bikes and enduro bikes, will typically have a longer, slacker geometry to match, which may have a knock-on impact on finding the correct frame size.With the trend for bikes to have slacker head tube angles, its important to get your position forward enough to weight the front wheel and the suspension effectively, so you dont want a frame and seat position that sits you too far back. Again, a geometry chart is the best way to work out the best frame size for a comfortable fit.Gravel bike size guideGeometry becomes particularly important when choosing a gravel bike. - Our MediaGravel bike sizing is much like road bike sizing, with most brands using the seat tube length in centimetres to size frames, though T-shirt-style sizing is, once again, also used by some brands.In general, your position on a gravel bike will be more relaxed and upright than on a road race bike.Thats because you need to be able to shift your weight around more off-road to balance and steer your bike over obstacles. A more upright position will also be more comfortable over uneven terrain.Having said that, if youre interested in gravel racing, a longer and lower position will reduce your frontal profile and potentially make you faster, and the geometry of many of the latest go-fast gravel bikes is shaped accordingly.As when choosing a road bike, pay attention to the geometry of a gravel bike when choosing your next ride. Buying a bike that matches your riding intentions is vital. Rider heightFrame size Feet and inchesCentimetresEffective top tube (cm)Bike size 4ft 10in 5ft148-15247-48XXS 5ft 5ft 3in152-16049-50XS 5ft 3in 5ft 6in160-16851- 3S 5ft 6in 5ft 9in168-17554-55M 5ft 9in 6ft175-18356-58L 6ft 6ft 3in183-19158-60XL 6ft 3in 6ft 6in191-19861-63XXL Edit Table Womens bike size guideBrands that create women's-specific bikes tend to have specific size guides. - Sam Voaden / Our MediaWomen's frame sizes can vary significantly depending on a brand's outlook on women's bikes.Some brands, such as Liv, have womens-specific geometry and womens bike ranges designed from the ground up. As a result, the range of sizes on offer will also be specific to women.Other brands, meanwhile, assert that there are more differences in body proportions among people of the same sex than there are between sexes, and label all their bikes as unisex as a result, following a 'unisex' size guide.In the middle, you have brands that offer 'unisex' frames but with specification tweaks to cater for women.Some brands such as Canyon, on its women's-specced WMN road bikes fit smaller 650b wheels to their smaller frame sizes, so that geometry and handling can be kept consistent through the range.Weve got a separate guide to womens bike sizing to cover the topic in detail, including the difference between road, mountain and hybrid bike sizes for women.Kids bike size guideAs with adult bikes, its vital to get the size correct for a child's bike.Age range is often quoted by bike brands as a way to size kids bikes but, because children grow at different rates, its not the best way to make sure a bike will fit comfortably.Measuring your childChildren grow quickly, but ensuring they are riding the correct-size bike will make for a more positive experience. - andresr / Getty ImagesMeasuring your child is an important first step in choosing the right kids bike size.That starts off with their inside leg measurement. You also need to measure their height.For the majority of the best kids bikes, that should give you the info you need to hone in on the correct bike size.Wheel sizesWhen buying a kids' bike, you'll find they're sold by wheel size. - Our MediaAs we cover in our kids bike size guide, childrens bikes are normally sold by wheel size (in inches), with sizes increasing from 12-inch balance bikes, via 14in, 16in, 20in, 24in and 26in. Approx age Wheel size (in)Minimum inseam (in)Minimum inseam (cm)Minimum height (ft, in)Minimum height (cm) 2+12 (balance bike)12302,888 3+1415383,398 4+1616423,5104 5+1818463,8112 6+2020523,11120 8+2423574,2127 10+2625644,7140 Edit Table What if a child is in between sizes?Its tempting to buy a size up so that theyll grow into it in a few months. Thats not optimal, not least if you're teaching a child to ride a bike for the first time.If theyre not able to ride the bike comfortably and put a foot down easily, they may feel nervous, lose confidence, and be put off riding. Its also easier for a child to overbalance and have a fall if the bike is too large for them.Some brands have trade-up schemes with a discount on a larger bike when theyve grown out of their current one.How are bike sizes measured?Sizing conventions can vary between one type of bike and another, and between one brand and another. - Our MediaBike sizes are measured in a number of different ways and, confusingly, theres little consistency between bike types or between brands.Road bike sizes are typically measured in centimetres, based on the length of the seat tube (from the bottom bracket to the top tube), although as well see the actual seat tube length will vary dependent on the frame geometry.A bike frame's size is often determined by the length of the seat tube, which runs from the bottom bracket to the top tube. - Simon Bromley / Immediate MediaOn the other hand, mountain bike frame sizes are typically measured in inches, because they originated in the US.You cant compare mountain bike frame sizes directly to road bike frame sizes not just because theyre in different units of measurement, but also because the frames on mountain bikes usually have much shorter seat tubes than those found on road bikes.To get around the difficulty of measuring frame sizes, some brands use T-shirt sizing (e.g. S, M, L) for all their bikes, based principally on rider height.But again, this measure isnt consistent between brands. Indeed, brands that sell both road and mountain bikes may use a different sizing convention between the two.Childrens bikes use different sizes again, often based either on a childs age or the bikes wheel size.How to find your bike's sizeIf you have a current bike, you can look at the frame size sticker on it to find what size it is. This will often be located on the seat tube, but might be in a more discreet location, such as under the bottom-bracket area.If its a recently sold model, you should be able to find a geometry chart for your frame on your bike brands website.Alternatively, you can measure your frame size yourself, as we explain in this piece on how to measure a bike frame.

Smart light, music and GoPro control with improved third-party training app integration through the touch of a button