Following our debut edition which covered drivetrain lifespan, touring on road bikes and more It's time for the second edition of BikeRadar's Tech Q&A. Led by technical editor in chief, Robin Weaver, and senior technical editors Tom Marvin and Warren Rossiter, the Tech Q&A is your chance to have your burning question answered by some of the most experienced testers in cycling.The expanded Q&A from the BikeRadar podcast onto the site, with a wider focus on questions that arent limited to tech.Every month, well select the most interesting questions and bring you an expert-level response from our unparalleled access to the greatest minds in cycling, both on the BikeRadar staff and externally.There's no tech question too difficult for us to answer. - Scott Windsor / Our MediaFrom baffling bottom bracket standards and troublesome tyre combos to pernickety power meters and essential nutrition advice, we want to hear it.Email your questions to podcast@bikeradar.com

A letter from our Executive DirectorAfter another tragic fatal hit and run crash less than a week ago, more than ever, it is time for us to come together as a community.Join us this Sunday, May 19th, 2024 from 8:00 am to 11:00 am at Lake Lawn Metairie Cemetery (5100 Pontchartrain Blvd) and lets honor the lives of those killed in fatal crashes, and those who have survived them. For more info and to RSVPclick here.If you are unable to attend, and would like us to write a message on your behalf around the ghost bike we will have for our ceremony, please message me at allene@bikeeasy.org , and I will personally write it for you. We want EVERYONE to feel included in this inaugural Memorial.And if you are already planning on attending, here is your Ultimate Guide for that day:Looking forward to seeing you there.If you are reading this prior to Friday, May 17 Come by Hey Coffee by the Lafitte Greenway (2606 St Louis St) from 7:00 am and 9:00 am and coffee will be on me to celebrate National Bike to Work Day.

We are a driven bunch. We pour our blood, sweat, and tears into training, meticulously planning every interval session and nutrition strategy. We sacrifice family time and social engagements for extra saddle hours. And we do it all chasing that elusive dream of the perfect race day when everything clicks. But even the greatest champions have races that don't go as planned. Legs that inexplicably feel heavy and flat. Mechanical issues that upend our strategy. Nutrition misfires that leave us bonking. No matter how well we prepare, sometimes the winds don't blow in our favour on race day.When those disappointments happen, it's easy to be hard on ourselves. To ignore all the smart training decisions and hard work that got us to the startling line. To hyperfocus on that poor performance as evidence that we aren't good enough cyclists.But I'm here to celebrate the losses. Bad race days are some of the most valuable learning opportunities we have as athletes. Think about itThey humble us and protect us from the pitfalls of arrogance and complacency that come when success starts coming too quickly.They shine a light on the cracks in our strategy, training, equipment, etc. - giving us areas to improve.They force us to be resilient, to pick ourselves up, and try again with renewed determination. They make the eventual victories all the sweeter when we finally taste them.Every loss provides lessons that ultimately make us more challenging, wiser, and better athletes. The trick is having the perspective to celebrate each lousy day as a chance to level up.So, whatever disappointing race memories are haunting you, reframe them as critical learning experiences. Dissect where things went wrong and what you can improve without beating yourself up. And then, get back on the bike, adjust, and prepare to achieve your subsequent great success.The journey to be a cyclist is not a straight line. It's a winding road with ups and downs, and even if it is a straight line, its probably into a headwind. Celebrate the losses along with the wins because they're what make crossing future finish lines so rewarding.

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Valentin Madouas gave his testimony on the spectacular fall which brought large part of the peloton to the ground during the fifth stage of theCritrium du Dauphin. WhileMadouas got away lightly, that was not the case for his Groupama - FDJ teammate Rmy Rochas, who had to leave the race in an am...

A letter from our Executive DirectorHappy National Bike Month! In case you missed Davids email last week,click herefor a list of ways you can engage with this years celebration.I want to highlight a very special event:Ride to Remember An event to highlight bike safety and honor loved ones lost in fatal bike crashes.When:Sunday, May 19th, 2024 8:00 am to 11:00 amWhere:Lake Lawn Metairie Funeral Home and Cemeteries 5100 Pontchartrain BlvdThis inaugural event is the product of months of conversation with Lake Lawn Metairie Funeral Home & Cemeteries who approached us right before the pandemic to figure a way to work together.As an advocate working with families, friends and colleagues of those lost in fatal crashes, I believe there is a great need to create a space for healing, and a place to have resources to deal with something so painful.Is is also a place for folks who have been injured to come together and learn how to advocate for bike safety and be together as a community.Click here to registerOur program includes a ceremony at 8:30 am, and 3 staggered rides around the cemetery grounds. You can choose what time works best for you byregistering on this link. If you dont have a bicycle, we will have bikes at the event FREE of charge, so make sure to register so we have a better idea of how many bicycles to have available. If you are not comfortable riding a bicycle, we still want you to join! There will be plenty for you to do:We will also have some of our community partners join us that day: Bike Law Louisiana, Blue Bikes, Look Before You Open, New Orleans Complete Streets Coalition to name a few.And:We have a beautiful commemorative t-shirt for the event on presale till Tuesday, May 7th at midnight! You have the option of having it mailed to you, which works well for folks who cant join us and want to participate in the event; or the option of picking up at the event. We will have a limited amount of t-shirts for sale at the event on the 19th, but encourage you to order early! A portion of the proceeds of all sales will go to our Advocacy efforts:Click here to purchaseThis event is dear to our cause, and I hope you can join us! Please share with your own circles, and lets make this a beautiful space for our community!

As any cyclist knows, nutrition is crucial in performance and recovery. To help you optimise nutrition, we've introduced new, science-backed nutrition calculators on our website. These tools are designed to tailor your dietary needs based on the latest research, ensuring you get the most out of every ride.The Science Behind Effective NutritionProper nutrition is fundamental to athletic performance. It not only fuels your workouts but also aids in recovery, helping you achieve your fitness goals. Our new calculators are based on rigorous scientific research, providing accurate and personalized nutrition advice.Highlighting the Key PapersOur calculators draw from five key papers in sports nutrition science, ensuring that your dietary recommendations are grounded in solid evidence.Metabolic Equivalents (METS) in Exercise Testing, Exercise Prescription, and Evaluation of Functional Capacity (Jett et al., 1990)The concept of METS, or Metabolic Equivalents, is a practical method for quantifying the energy expenditure of various physical activities. One MET is the energy cost of sitting quietly and is approximately 3.5 ml O2 per kg of body weight per minute. This metric allows for comparing the intensity of different exercises and tailoring nutrition plans to meet the energy demands of specific cycling workouts. For instance, knowing that cycling at a moderate pace uses around 8 METS helps plan the necessary carbohydrate intake to match this energy expenditure.Carbohydrates for Training and Competition (Burke et al., 2011)Carbohydrates play a critical role in maintaining high-intensity exercise and facilitating recovery. This paper emphasises the importance of carbohydrate availability, which refers to the muscle's ability to access sufficient carbohydrate stores during exercise. High carbohydrate availability can be achieved through strategic intake before, during, and after exercise, optimising performance and recovery. The research suggests consuming carbohydrates in the hours leading up to exercise and immediately post-exercise to maximise glycogen stores.Post-Exercise Muscle Glycogen Resynthesis in Humans (Burke et al., 2017)Effective post-exercise recovery depends heavily on replenishing muscle glycogen stores. This study highlights that the timing, type, and amount of carbohydrate intake are crucial for optimal glycogen resynthesis. Consuming high-glycemic index carbohydrates immediately after exercise can significantly speed up glycogen replenishment, which is critical for athletes undergoing multiple training sessions daily.Carbohydrate Needs of Endurance Athletes (Podlogar & Wallis, 2022)This contemporary review discusses the specific carbohydrate requirements for endurance athletes, emphasising the need for individualised strategies. The paper suggests endurance athletes benefit from higher carbohydrate intake to maintain performance during prolonged exercise. The research also explores innovative carbohydrate formulations that improve absorption and utilisation of exercise, providing practical insights for our calculators.Exercise and Nutrient Interactions: Implications for Exercise Performance and Recovery (Wong et al., 2011)This paper explores how different nutrients interact with exercise to influence performance and recovery. It underscores the importance of combining carbohydrates with proteins to enhance glycogen storage and muscle repair. The findings support integrating comprehensive nutrient strategies into our calculators to provide balanced and adequate nutrition plans.Introducing Our CalculatorsWe offer two powerful tools to help you manage your nutrition effectively: the Carbohydrate Expenditure and Fluid Nutrition Plan Calculator and the Daily Macronutrients Calculator.Carbohydrate Expenditure and Fluid Nutrition PlanThis calculator aims to advise and help athletes manage carbohydrate intake for improved performance. It estimates calories burned using average power, zone, or METs and provides carbohydrate consumption and fluid guidelines based on ride duration. This assists in planning for better performance and recovery. The calculator includes products from High 5, SIS, OTE, STYRKR, and Maurten, breaking down the required mix, gel, and bar ratio and comparing the total cost.How to Use the CalculatorYour Weight (kg): Enter your body weight in kilograms.Ride Duration: Specify the total duration of your ride in hours and minutes.Cycling Intensity: Select your cycling intensity, choosing between average power output (in watts), METs, or Coggan power zones based on FTP. Note that the calculations for power and METs are distinct, ensuring the estimation is tailored to the intensity measurement method.Click Calculate to receive an estimation of your caloric burn and the amount of carbohydrates recommended to fuel your ride effectively.Daily Macronutrients Based on Activity LevelThis calculator is designed to precisely determine your daily macronutrient requirements based on the training intensity for the day. It provides tailored guidance on the optimal intake of carbohydrates, proteins, and fats, enabling you to support your exercise effectively. The tool also presents these macronutrients regarding caloric intake, clearly visualising the energy each nutrient contributes to your diet.GuidelinesAthletes should use a periodisation strategy to ensure their carbohydrate intake matches the demands of their training or competition schedule. Our nutrition calculator helps you adjust your daily intake of carbohydrates, proteins, and fats based on your activity level. Just input your body weight and the intensity level of the day, and you'll receive straightforward guidelines designed to enhance your performance and recovery while maintaining overall health.Additionally, the calculator compares these guidelines against your Basal Metabolic Rate (BMR) so you can see how much intake is required for training.Benefits of Using the CalculatorsUsing our calculators, you can expect:Improved Performance: Optimising carbohydrate intake before, during, and after rides will sustain higher energy levels and enhance endurance.Enhanced Recovery: PersoPersonalisedogen replenishment plans ensure your muscles recover quickly, reducing downtime between rides.Convenience and Accuracy: The calculators provide science-backed dietary advice that's easy to follow, taking the guesswork out of your nutrition planning.ConclusionNutrition is a critical component of cycling performance, and our new calculators are here to help you get it right. Based on the latest scientific research, these tools provide personalised plans to fuel your rides and aid your recovery. Try our calculators today and experience the benefits of science-backed nutrition. Let us know how they work for you, and share your feedback!By integrating these scientific insights into your nutrition planning, you can ride stronger, recover faster, and confidently reach your cycling goals.Head to https://www.saddleupcycling.co.uk/nutrition/

This decision has been made to prioritise safety and wellbeing, the Crown Estate said of the Kensington Palace Gardens closure