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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Bicycle Maintenance Checklist

Before every ride

Brakes: Check and adjust brakes, replace pads if worn

Dérailleurs: Check and adjust shifting

Helmet: Check helmet for shell damage, strap fraying, cracked hardware

Tires: Check Tire Pressure & inflate, check for wear, cuts and foreign items

 

After every ride

Pedals & Cleats: clean & lube (Speedplay) cleats

Tires: Check tires for cuts and wear

Wheels: Check wheels for true and roundness, clean rims & tires

 

Seasonally:

Cables: Change cables and housing

Cables: Lube cables

General: Inspect bearing surfaces for play or binding

 

Annually:

Chain: Replace chain

General: Inventory tools and spare parts

Paint: Apply touch-up paint – were needed

 

Four Times a Month:

Chain: Clean, degrease & lube chain

General: Wash and clean bike

 

Once a Month:

Wheels: Check rims for excessive wear

Cleats: Check cleats for wear

Computer: Check computer harness and wiring for loose exposed or frayed wires

Gears: Check chain rings and cogs for bent or stripped teeth

Gears: Check chain rings for alignment

Gears: Check cog set and chain ring for wear

General: Check bolts for tightness

General: Repack bearings with grease

Headset: Check Headset

Pedals: clean & Lube pedals

Saddle: Lightly grease saddle rails and seat post

Wheels: Check spoke tension - true and round

Notes:

·         Check your tires for correct pressure, most tires require 95 to 120 psi.

·         It’s time to replace tires when the casing shows slices, the sidewall is dry and cracking, or has cuts.

·         Tension in neighboring spokes on the same side of the wheel should be similar, using two fingers – one on each of two spokes – pluck them to compare tension.

·         Worn brake pads or pads that don’t squarely contact the rim will cause squeals.  Adjust by toeing in the front 1 mm and removing any grit from the pad channels.

·         Clean your rims with alcohol.  Use light weight sandpaper on your brake pads.

·         Bent gear teeth: tighten the jaws of an adjustable wrench so it just slips over the damaged tooth, then bend the tooth back into place.

·         When it’s tough to get in and out of your pedals, try a little white lightning.  If that doesn’t work, check the cleats – if they are unevenly worn or have shiny edges, replace the cleats before you replace your pedals.

·         When nicks in paint expose bare metal, prep the frame surface with primer before applying touch-up paint.  With carbon fiber frames do not sand below the paint surface.

·         In addition to greasing the seat post, carefully apply some grease to the seat collar.  Be sure to wipe off excess grease.

·         Some spare parts you may want to keep on hand: spare tubes, 4 brake pads, 1 pair of brake cables, 6 feet of dérailleur cable housing, 6 feet of brake cable housing, grease, chain lube, degreaser, zip ties.

 

Mileage Checklist

100 miles

·         Lube chain

·         Check tire pressure * should be done before each ride *

500 miles

·         Wash and clean

·         Lube cables

·         Check wheels for true and roundness

1,000 miles

·         Change chain

·         Check brake adjustment and brake pad wear

·         Check shifting

1,500 miles

·         Check cassettes and chain rings for wear

·         Check bearings for smoothness

·         Change cables and housings

3,000 miles

·         Change cassette

·         Overhaul bearings

 

Post Crash Checklist

  • Thoroughly clean and look for cracks in your frame
  • Check wheels for true and roundness
  • Check spokes – squeeze in pairs on the same side of the wheel, both should have similar tension
  • Check rear dérailleur hanger
  • Replace bent handlebars, Aerobars, brake levers, pedals, saddle and seat post if damaged
  • Check brakes – inspect brake pads.  Squeeze brake levers hard and make certain the pads evenly grip the wheel rim.  Check that the brake pads are centered on the rim.
  • Check the front fork and head set for looseness or wobble.  Squeeze the front brake and rock the bike back and forth, grab the lower headset cup and check for looseness, grab the fork and also check for looseness.
  • Check the hubs on both wheels for looseness – by trying to wiggle the wheel sideways.
  • Check your helmet – if you hit your head, REPLACE the helmet.  If you don’t think you hit your head by the helmet shows scratches or scrapes – REPLACE the helmet.  (Most helmet manufactures have some form of crash rebate)

 

Pre-ride Checklist

·     Check tires – cuts, wear

  • Check tire pressure – tires will typically loose pressure overnight
  • Check and clean – chain, Dérailleurs, chain rings, cogs
  • Check brakes and brake pads
  • Check shifting – can you get into every gear?
  • Check headset
  • Check hubs
  • Check wheels for true and roundness
  • Check saddle position, height and level
  • Check handle bars and Aerobars – height, position and angle

 

Post-ride Checklist - ICARe

·         Inspect –

o       Chain, Dérailleurs, chain rings, cogs

o       Brakes and brake pads

o       Hubs

o       Wheels

o       Saddle

o        Handle bars, stem, Aerobars

o        Headset

·         Clean –

o       Frame

o       Wheels, rims, brake pads

o       Chain, chain rings, cogs, Dérailleurs

·         Adjust –

o       Brakes

o       Dérailleurs

o       Handle bar, Aerobars, stem

o       Saddle

·         Replace –

o       Inner tubes - used

o       Broken or damaged parts

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.