What is each part on a road bike called?

What are the parts to a road bike test

1. To move your chain into the small and large chain ring, you will need to use the left _________ to make this change.  When you make this adjustment the _______   __________ moves to make the chain move from the small and the large chain ring.  

2. If your chain comes off your need to push the __________________ forward to assist with reducing tension so you can put the chain back on easier.  

3. To be ‘down in the drops’ your hands need to be on the bottom of the _________________ 

4. Your cleats on the bottom of your shoes slot into the ______________   

5. When you select the right gear lever the chain moves up and down the _______________   located on the back wheel.   This makes the gears change.  The part of the bike responsible for making the chain move up and down is called the _________    ____________   

6. When you are doing single leg drills and you notice a clunking noise coming from you bike.   This noise is coming from the __________ . This is due to either incorrect pedaling (non-circular) or having the bike in the wrong gear, usually a gear far too easy.  

7. To take the front wheel off, first you must loosen the _________    ____________ first.  Then you can remove the front wheel from between the ________’s and the __________’s  

8. You sit on the   ____________.   The tube underneath this is called the ________  __________.  This joins into four tubes, called the _______  ________, the ________   _________ and the ______________’s.  One of these is hidden in the diagram but has the same name.    You may need to look at your actual bike to identify this. 

9. The silver or carbon area that comes into contact with the brake pads to slow the bike is called the ________.  (not the case with disc wheels).  

10. The tube along the top of the bike that runs parallel is called the _____ _________. 

11. During a bike fit, If a bike needs to adjusted so the handlebars are closer, you can replace a particular bike part to be shorter.   This part is called the _______.  This is often common for women to have a shorter one, due to having longer legs and shorter torsos, than men.   The same goes for people that have longer torsos, you can also get much longer parts to accommodate torso height.   

12. The tube in which the bottle cage is attached to is called the ________   __________. 

13. When you clean your bike you should ensure you degrease and re-oil your ______ .  By doing this you ride more efficiently, it helps to take care of your bike, and it stops it from rusting.  Another bonus is, if you change your tire, you won’t have black all over your hands.   Clean bikes are fast bikes.  

Motivation

With a business name like TriMotivate we have a number of athletes with a good fitness background say “ I don't need motivation.” The squad is not about cheer leader coaching, instead Its about creating a dynamic friendly and supportive network in which to train. Motivation comes in many forms. .. from your coach, from the other athletes, being close to a podium finish though to weight loss and challenges like an Ironman event. Being consistent in your approach, having a coach that understands your needs and having a supportive network through your training buddies, family and friends are the most important factors n in being a successful athlete. - Coach Renee Ker

How to work out your MAHR - maximum aerobic heart rate

How to work out the 180 Formula for your maximum aerobic training heart rate

To find your maximum aerobic training heart rate, there are two important steps.

1. Subtract your age from 180.

2. Adjust this number by selecting among the following categories the one that best matches your fitness and health profile:

ADJUSTMENTS TO MAHR - (maximum aerobic training heart rate)

MINUS TEN -   If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication.  

MINUS FIVE -   If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, 

KEEP THE NUMBER WHERE IT IS  If you have been training consistently (at least four times weekly) for up to two years without any of the problems in the above two alterations, keep the number (180–age) the same.

ADD FIVE If you have been training for more than two years without any of the problems in the first two adjustments and have made progress in competition without injury.

ADD TEN  for those over the age of 65

For example, if you are 30 years old and fit into the category where you have been injured and regressing back to training, you follow the following calculation to get your MAHR (maximum aerobic heart rate)   180–30 (age) =150. Then 150–5=145 beats per minute (bpm).

In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, something we use for specific anaerobic sessions..

Exemptions:

• Tor athletes under 16 years old the heart rate formula of 165 start point is best

• Not all athletes fit the same MAHR rule, this is for a guide lines only. As a coach I also like to go on RPE or rate of perceived effort alongside this, as well as % of max which will be covered in another article.

Once you have worked out your MAHR or maximum aerobic training heart rate, you can subtract another 10 BPM and that is your training aerobic zone.  For instance.. I am 39 years old with a long history of training so 180-39+5 = 146, that maeans my aerobic zone is 136-146.

Allot of athletes have trouble with this but i say it over and over again. You need to go slow to go fast. Its not called base fitness for nothing.  Happy Training.