Friday, February 27, 2015

Circle City Top Bikes - Origin-8 Crawler w/ NuVinci Hubs


Origin-8 Crawler Fat Bike




Breaking onto the fat-tire scene is the all-new Origin8 Crawler. Using a state of the art NuVinci N360 gearless CVP drivetrain to provide smooth, seamless shifting and no external gear maintenance.




The Origin-8 Crawler offers a lot of bang for the buck against it's competition, with a handsome, metallic gray painted, light-weight & burly hydroformed, corrosion resistant 6061 aluminum alloy frame and a beefy, tig-welded chromoly fork.




The wide 360% ratio range ensures you're always in the right ratio within its range. Origin8 delivers an impressive hydro-formed alloy frame with massive 26"x4" Origin8 Devist-8er tires and  powerful Avid BB7 mechanical disc brakes with large 180mm rotors front and rear. The new horizontal drop-out design allows for different drivetrain setups. If you've never ridden something as cool as this, try one for yourself. Just be ready to fall in love with the fat tire.



Many consider Origin-8 as a bargain brand, with sub-quality parts, but it has more to do with the fact that there isn't as much marketing attention. Rather, the parts are a great VALUE, priced below competitors, but deliver a considerable amount of performance per dollar.

The cranks are reasonably light, yet strong, Origin-8 AT PROs with a 100mm ISIS drive bottom bracket, the seat is Origin-8's Crawler Sport MTB, with cromolly rails, on top of a light, yet sturdy alloy, 27.2 x 400mm seatpost. Up fromt, the Crawler features a wide, DH style Origin-8 alloy 680mm wide x 40mm rise handlebar, on an alloy 100mm 6 degree rise stem, with Origin-8 lock-on grips rounding out the package.




Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244

Friday Photo - Bicycle Racing with Training Wheels

Aren't these guys a little big for training wheels?
This week's photo comes from a website that has nothing to do with cycling. It's a blog about auto racing called "The Backstretch" by Shawn Courchesne, a reporter for the Hartford Courant. It looks like these auto racers had some time on their hands at the racetrack & their competitive nature took over. I'm not sure where they came up with the bikes. There are some more photos on Shawn's website. It appears to be a well organized event, with separate heats and a victory lane.

Tuesday, February 24, 2015

2014 SE Palisade 7 Speed - Perfect for Around The Town

If you have a need for speed, the SE Palisade 7 Speed Bike is the bike for you! 


With seven available speeds, this bike makes it easy to clip at an incredible pace. And because the bike is made of aluminum and alloy, it is both light and aerodynamic. The lightweight alloy frame creates a perfect bike for road races, allowing you to work up to maximum speed without the hindrance of a heavy frame. Fast and affordable, the Palisade Speed Bike is a steal!




 
Key Features of the SE Palisade 7 Speed Bike:
  • Sizes: S (17"), M (19"), L (21"); Step Through: S (15"), M (17")
  • Color(s): Step Over: Black, Blue; Step Through: Light Green, Blue
  • Main frame: SE 1 alloy,with water bottle mount
  • Rear triangle: SE 1 alloy, with replaceable hanger
  • Fork: 1 1/8 Steel
  • Crankset: Prowheel, 44T
  • Bottom bracket: Cartridge
  • Pedals: 1 piece resin body, with Kraton rubber
  • Rear derailleur: Shimano TX-35, 7-speed
  • Shifters: Shimano Tourney Revo shifter, 7-speed
  • Cassette: Shimano Tourney freewheel, 14-28T, 7-speed
  • Chain: Fixed Star, 7-speed
  • Wheelset: Alloy 36H single wall rims, alloy Formula hubs, ED spokes, brass nipples, steel quick releases
  • Tires: Hybrid, 27 tpi, 700c x 35c
  • Brake set: Alloy linear pull
  • Brake levers: Alloy 3-finger lever, with resin handlebar mount
  • Headset: Neco, threaded, 1 1/8" with caged bearings, sealed lock nut
  • Handlebar: Steel, 50mm rise, 10d sweep, 25.4mm clamp
  • Stem: Steel quill, 25.4mm, 25d
  • Tape/ grip: Kraton rubber, closed end
  • Saddle: SE with foam padding, elastomer dampening, steel rails
  • Seat post: Alloy suspension, 27.2mm x 300mm



Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244


Monday, February 23, 2015

Be Awesome.... Be a Mountain Biker

For most us, mountain biking isn't just a sport or a hobby. It's a way of life. Here are ten reasons why joining the helmet-clad, funky-shoe-wearing bandwagon will automatically kick your level of awesomeness up a few notches. - 
1) It’s a killer workout… And it sure beats a treadmill
When was the last time you heard someone say: “I just killed it on the treadmill, and had such a blast!”? In all likelihood - never. One of the main reasons people give up their exercise routine is because they’re just not having fun with it. And understandably so - after givin’er on the stationary bike, they’ve watched a rerun of Seinfeld and shed a bucket of sweat, and that’s about it. Go mountain biking and you’ll find that for every leg-burning, lung-crushing hill you climb, you’re rewarded with the oh-so-sweet decadent descent you’ve been craving.
 2) It’s therapeutic
Had a rough day? Feeling like doing this to your printer? Those who take up mountain biking have an effective and positive outlet to turn to when needing to blow off some steam. Throwing a leg over your steed and hammering it out for an hour can have the same (if not heightened) remedial effects as lying on a couch while relaying your childhood sorrows, without the hourly bill. Your problems may not have changed, but your outlook on them certainly will.
 3) You’ll get closer to nature
As Rachel Carson once put it, “Those who contemplate the beauty of the earth find reserves of strength that will endure as long as life lasts”.  Indeed, research shows that those who are able to distance themselves from the noise and havoc of daily life to find reprieve in the tranquility of nature are happier, less stressed and more energetic.  One look at mountain bike pioneer Brett Tippie is evidence enough to support this.
 4) It’ll bring adventure into your life
Mountain biking is by nature a pretty adventurous sport, the mere mention of which evokes a certain spirit of exploration and risk-taking. And being adventurous inevitably makes you a much more interesting person. When asking a mountain biker about their weekend, instead of small talk you’ll often hear glorified tales of darting across rickety bridges, scaling treacherous peaks, dodging branches or the odd rabid animal and awkwardly returning to civilization covered in mud, stained with blood and wearing a shit-eating grin.
 5) You’ll discover new parts of the world
Traveling by mountain bike opens the door to a world of possibilities; you’ll gain access to places often too remote for the tourist hordes and engage with locals in a more meaningful way than from the seat of a tour bus. And the great thing about mountain biking is that no matter where you find yourself in the world, chances are you’re never too far away from a thin line of dirt snaking its way through a forest, field or desert. But heck, you don’t even need to go very far… A mountain bike can help you discover hidden gems in your very own city, opening your eyes to what you never thought existed in your concrete jungle.
 6) It’ll teach you how to meditate
Leave your phone and other gadgets at home on your next ride, and you’ll find yourself fully living in the moment. It’s not like you’re given much of a choice either, what with all the roots and rocks and tight corners along the way. It’s all about being present in the here and now. Rolling with it. Going with the flow. Everything else, all the crap life throws your way, is magically blurred out. And that’s the beauty of the ride.
 7) You’ll get outdoors
Want to feel alive? Studies show that a 20-minute dose of fresh air promotes a sense of vitality and rejuvenation equal to that provided by a cup of joe, minus the jitters. Just imagine what a 2-hour bike ride will do for your well-being and overall sense of kicking ass at life. You’ll also get in touch with your inner-child, bringing you back to the days when life wasn’t about crunching numbers or furiously typing away in a cubicle, but of making the most of simple pleasures.
 8) You’ll meet some great peeps
Mountain bikers tend to be a pretty happy-go-lucky breed. Perhaps it’s all that exercising. Or the fresh air. Or the nature-loving. Regardless, happy people naturally tend to flock towards other happy people. So join a fat-tire club and you’re bound to meet good-natured, like-minded folks with a propensity for laughter and a penchant for good brews.
 9) It’ll teach you a lesson or two about self-sufficiency
In a world of comfort and convenience, there’s something deeply satisfying and rewarding about relying on your own wits and two mitts to fix the inevitable trailside breakdown. Being able to diagnose and repair mechanical mishaps is as much a part of mountain biking as benchcutting a trail or picking the right post-ride ale. And if knowing a thing or two about bike repairs means lending a helping hand to those less mechanically-inclined, consider it a healthy deposit into your karma account.  
 10) You’ll boost your confidence
The feeling of making it up a monster climb, balancing your way across a narrow ladder bridge or carving your way down a technical descent is a pretty incredible one. And luckily, most mountain bike trails offer heaps of obstacles, challenges and personal Everests, no matter your skill or fitness level.  All you need is a bit of practice, some determination and a kick in the ass to face your fears and push your limits… which happens to be a pretty good analogy for just about anything in life worth accomplishing.
Come by the shop and grab you a new Scott Mountain Bike, or give us a call to get your current bike tuned up and ready for the trails. Don't let this mountain biking season pass you up!

(pic - Brown County, hesitation point)

Friday, February 20, 2015

Friday Photo - Cycling Iceland

Bicycle Touring Iceland
Today's photo comes from a website called Cycling Dutch Girl: One Life, Two Wheels. She has some spectacular photos of Iceland. Here's a video from her 4 months cycling around the country. Her name is Mirjam & she has been cycling all over the world. She started in 2003 with a cycling tour of Morocco.

Wednesday, February 18, 2015

Scientist Late for Work!

Two great hobbies that go together - Cycling and Rocketry!
This photo comes from a blog by Knox Gardner. As you can see the folks in Denmark have a different way of complaining about things.

My name is Rick Randol and I work at Circle City Bicycles. I've worked full and part time in bicycle stores for 30+ years now. Doesn't quite seem like it though, I guess time flies when you're pedaling fast. I started my first blog post with this photo that shows both a guy on a bike and a rocket since messing with bikes and Model Rocketry have both been life long hobbies. I got so into rocketry that I even started my own small rocket company, NewWay Space Models. So if you check out the rockets you see the difference between my bicycle and rocket hobbies is round and square.

Tuesday, February 17, 2015

Top Ten Bikes: 2015 Scott Aspect 950 Specs and Features

The SCOTT Aspect 950 is a mountain hardtail that is designed to be light, efficient and reasonably priced. 

 

Featuring a lockout mechanism for the fork, disc brakes and Syncros components, this is the perfect bike for the novice or budget conscious mountain biker. Available in 29" wheel size.



  • Frame: SCOTT Aspect 29 Alloy 6061 Double Butted
  • Fork: Suntour XCT-29-MLO
  • Headset: Ritchey Logic OE integ
  • Brakes: Shimano BR-M375L
  • Handlebar: Aspect OS 





The Aspect range from Scott are designed to be lightweight, highly efficient and kind on the wallet. Scott have years upon years of manufacturing top quality mountain bikes and the Aspect series draws on this by pulling in technologies and build quality seen on their higher end models to create a stonking range of entry to mid level hardtail mountain bikes.







The Aspect frame is constructed from 6061 aluminium and is available in all three wheel flavours, 26, 27.5 (650b) and 29 inch and with each wheel size comes a specific set of geometries which makes the Aspect fit 100% of users. Scott's use of a shorter top tube and higher headtube on the Aspect creates a relaxed and comfortable ride position that lends itself to the novice and enthusiast rider perfectly. All Aspect bikes are completed with a proven set of components for a reliable and enjoyable ride.

It might be the entry level offering on Scott's Aspect 900 series but you have to admit that this is one great value bicycle for you to kindle your love for the sport on. The Aspect series doesn't disappoint.



Frame: Aspect 900 series Alloy 6061 D.B. Performance geometry
Travel: 100mm Fork Suntour XCT-HLO 29"
Lockout: 100mm travel Headset Ritchey Logic OE integ.
Rear Derailleur: Shimano Altus RD-M370 24 Speed
Front Derailleur: Shimano FD-M190 / 34.9mm Shifters Shimano SL-M310-8R R-fire plus
Brake Levers: Tektro SCH-F15
Brakes: Tektro SCH-F15 Hydr. Disc 160F/160Rmm Rotor
Crankset: Shimano FC-M171 42x34x24 w/CG BB-Set Chian-Haur CH-52 - B
Handlebar: Syncros M3.0 FT 680mm, black, 31.8mm 9° BS H'stem Syncros M3.0 HL-D507A
Pedals: Wellgo M-141SDU
Seatpost: Syncros M3.0, 31.6mm
Seat: Aspect VL1423
Hub (Front): Formula DC-19FQR disc
Hub (Rear): Formula DC-25RQR disc
Chain: KMC X8
Cassette: Shimano CS-HG31-8l 11-32 T
Spokes: 14 G, stainless, black
Rims: Syncros X-39 Disc 32H, black
Tires: Kenda Slant 6 29 × 2.2 / 30TPI



Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244

Monday, February 16, 2015

Snowy winter days = fat bike paradise!

With the seemingly never ending winter still going full tilt, it may be time to consider winter riding. In the past, snow and ice rendered trails impassable, forcing us to take the winter off, or stay inside on the trainer, Now with the exploding popularity of Fat Bikes, we can ride all year around, and enjoy it! Fat bikes give you the extra traction and versatility needed to traverse frozen snowy trails, while providing the gearing options and comfort needed for off road winter use.


What are some basic equipment guidelines for a fat bike that will be primarily ridden on snow?

  1. Wide tires — deep snow coverage may require tires wider than 3.5 inches.
  2. Tire pressure will often be less than 10 PSI.
  3. Enough floatation that you can travel over snow without leaving a rut deeper than one inch.
  4. Sufficient traction that you are able to safely control your bike and ride in a straight line.

If you are interested in learning more about Fat Bikes stop in at Circle City Bikes, we'll get you on a test ride, get your geared up, answer your questions and have you out enjoying these winter days!


Friday, February 13, 2015

Friday Photo - Cyclist Chased by Rhino

And you thought it was bad when you were chased by a dog!

The situation is not nearly as bad as it looks. The rhino is one that was raised by the Sanwild Wildlife Sanctuary since it was a baby. The photo is copyright of the sanctuary, but we found it on the Marla Sink Druzgal website.

This rhino's mother was killed by poachers. Before rangers could rescue him, he was attacked by hyenas. He was taken to the sanctuary, where they were barely able to save his life. Eventually the little rhino recovered, and started following one of the employees when he traveled around the preserve by bicycle to perform various duties. Today he is now part of a rhino herd.

Thursday, February 12, 2015

Circle City Top Ten Bikes - 2015 Boardman Air 9 Review with Video



2015 Boardman Air 9.0

Raise the bar at your next race with all-new 2015 Boardman Elite AiR TT 9.0 Triathlon Bike.

"If you aspire to race, for the money there’s little that can touch the superlative 9.0."
Source: Bike of the Year Cycling Plus







FEATURES

- New AiR Aerodynamic Racing frame, fork and seatpost

- Full high modulus carbon fibre monocoque construction

- Wind tunnel developed tube profiles for real world conditions

- Down tube, seat tube and seatpost shaped for maximized airflow and reduced wind resistance in real world head and cross wind conditions

- Forks and seat stays have flat inside and curved outside surfaces for enhanced airflow interaction between the frame and wheel. This is further enhanced when using deep section wheels

- Full internal cable routing with cables entering behind the headtube for further airflow enhancement and clean lines

- Rear brake positioned underneath chainstay

- Mould design incorporates one piece PF30 bottom bracket and optimized oversize box section chainstays with steep taper at dropout for maximized power transfer and strength

- 4 position seat post to ensure that riding position can be dialled from 73º-75º for either Road, TT or Triathlon disciplines

- Stable, predictable geometry to cope with all race situations

- Full carbon fork with tapered fork steerer for increased stiffness and steering precision

- Mechanical and Di2 compatible cable routing





Size
XS, SM, MD, LG, XL
Colour
Metallic Race Red
Frame
AiR ultralight full carbon monocoque, tapered headtube, PF30, internal cable routing
Fork
AiR ultralight full carbon, tapered steerer
Shifters
Shimano 105
Front Mech
Shimano 105 - 2 speed
Rear Mech
Shimano 105 - 10 speed
Brakes
Shimano 105
Chainset
Shimano R565 - 50x34t
Cassette
Shimano 4500 - 12-25
Chain
Shimano 4501
Bottom Bracket
PF30 with Shimano adaptor
Rims
Mavic Aksium
Hubs
Mavic
Spokes
Mavic
Tires
Continental Ultra Race
Handlebars
CBoardman Elite alloy
Stem
CBoardman Elite alloy
Headset
FSA Integrated
Spacers
Carbon
Seatpost
Boardman AiR Carbon with 4 position clamp
Saddle
Fizik Ardea





Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244

Monday, February 9, 2015

Crazy Guy on a Bike

Leon Webster at a Wells Fargo in Prineville, Oregon
There is an interesting website called Crazy Guy on a Bike. It's where cyclists can post articles and photos about their touring. You can find descriptions about tours on six continents (apparently no one has yet cycled around Antarctica). There is a search feature so you can look up a certain place or a person's name.

Some of you may know longtime Central Indiana Bicycling Association members Chuck Fearnow and Jim Weinmann. Both of them have been frequent riders on CIBA camping rides. In 2011 they did a portion of a cross-country bike ride with Leon Webster from Portland, Oregon to Bar Harbor, Maine. Leon is a former CIBA member and participated on many camping rides before moving to Minnesota in the 1980s. He works for Wells Fargo, so on the trip he had his picture taken at Wells Fargo branches along the route. Leon ended the first leg of his cross-country trip in eastern Montana, and completed the rest in 2013.

Leon did an excellent job documenting the trip on the Crazy Guy on a Bike website. His article is titled "The Long and Winding Road" and there are 101 pages total. One for each day of the trip and few extra about the preparations. The text for each page is fairly light, with quite a few interesting photos. In addition to the photos of Leon at Wells Fargo branches, there are beautiful views of nature, other touring cyclists, historical markers, their campsites, and other roadside attractions.

Friday, February 6, 2015

Friday Photo - Moving a Piano by Bicycle


Last week I wrote that moving by bicycle was okay as long as you're not moving a piano. Turns out I was wrong - You can move your piano by bicycle, as this photo from Bikes At Work shows.





Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244
bill@circlecitybicycles.com



Thursday, February 5, 2015

2015 Scott Solace 15 Disc Review - A Road Bike With Disc Brakes | Circle City Bicycles

www.bikerumor.comThe 2015 Solace 15 Disc will Help you Find Your Solace on All Roads and in All Weather Conditions.





The Solace Disc frame is built around the same features of the Solace. Geometry is tweaked for comfort, with a slightly taller (1cm) head tube and shorter top tube (again, 1cm) relative to Scott’s race-oriented models, the Addict and Foil. Solace is offered in seven sizes, as well as five sizes in the women’s Contessa line.

In addition to a large selection of sizes, the Solace has size-specific carbon layups. So a small frame offers a softer ride relative to a large frame, presumably accounting for rider weight.




The Solace Disc uses a traditional post disc mount on the fork and takes advantage of Shimano’s brand new Flat Mount standard on the rear chainstay. The new mount, which we expect to see adopted by quite a few bike brands in the next year or two, tightens up bolt spacing for a more compact, lighter, and less visually obtrusive package. 
 
 

www.roadbikeaction.com
 
The Solace Disc features internal cable routing, making for a clean finish. While the stock build comes with mechanical Shimano Ultegra, the frame is fully compatible with electronic shift systems.

 
 
Scott has decided to jump on a current mountain bike axle standard, using a 15mm thru-axle up front and a 12mm rear axle in the rear.

 
The SCOTT Solace 15 Disc was designed to provide you with a perfect balance of comfort and performance on the roads. Its HMF Carbon Fiber frame was designed with two zones, a Power Zone and a Comfort Zone, in order to result in a stiff and responsive bike that will also keep you comfortable all day long- regardless of frame size.
 
Come in today to find out more or to take a test ride!
 




Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244

Tuesday, February 3, 2015

7 Best Core Training Exercises For Cyclists

Do you want to be faster?


You know how important it is to have strong leg muscles when cycling, because they provide the most tangible source of power. If you have strong leg muscles, this is how you are able to start every ride strong and get up to a nice riding speed. Soon though, you find yourself getting back aches, and feeling tired in the saddle.

The problem is, "You can have all the leg-strength in the world, but without a stable core you won't be able to use it efficiently," says Graeme Street, founder of Cyclo-CORE, and a personal trainer in Essex, Connecticut. Your abs and lower back are the vital foundation from which all movement, including your pedal stroke, stems.

What's more, a solid core will help eliminate unecessary upper-body movement, so all the energy you produce is delivered into a smooth pedal stroke. It only takes about 10 minutes to complete this intense routine designed by Street Dimity McDowell of Bicycling.com and Street say that if you do this routine, in this order, three times a week you will create a core that lets you ride faster, longer, more powerfully - and finish stronger than ever. 



1. Boxer Ball Crunch        
What It Works: Transverse abdominus, obliques, lower back

A. Lie with the middle of your back on a stability ball, your knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head, but don't pull on your neck.
B. Squeezing your belly button toward your spine, lift your upper back off the ball. Keeping your shoulders off the ball, trace a clockwise oval with your torso. Apply pressure with your lower back to keep the ball still through the entire motion. After 15 clockwise ovals, trace 15 counterclockwise. 

Why It Works: Despite the straightforward motion of the bike, your body moves in three directions: forward as you head down the road, vertically as your legs pedal up and down, and laterally as your hips and upper body rock side to side. "This fluid, circular exercise builds control," says Street, and that helps you minimize lateral torsion and wasted motion.




2. Power Bridge     

What It Works: Hip flexors, glutes, lower back

A. Lying on your back, bend your knees and place your heels near your glutes. Arms are at your sides, palms down.
B. In one smooth motion, squeeze your glutes, raise your hips off the floor and push up from your heels to form a straight line from shoulders to knees; toes come off the floor slightly. Hold for two seconds. Keeping your toes raised, lower yourself three-quarters of the way to complete one rep. Do 20 repetitions. 

Why It Works: In addition to stretching the hip flexors, often extremely stiff in cyclists, the bridge strengthens the link between your lower back and glutes.

3. Hip extension         

What It Works: Lower back, hamstrings, glutes

A. Lying with your hips and stomach on the stability ball, put your hands on the floor directly under your shoulders, and extend your legs with toes resting on the floor.
B. With a straight spine and shoulder blades back, as if you're trying to make them touch, lift both legs off the floor, keeping them straight. If possible, raise them slightly higher than parallel to the floor. Hold for two seconds and lower. Do 20 reps.

 Why It Works: This movement builds backside strength, for added efficiency on the second half of the pedal stroke. 


4. Plank     

What It Works: Transverse abdominus, upper and lower back

A. Lying on your stomach, place your elbows under your shoulders with forearms and hands on the floor.
B. Lift your hips off the floor, keeping your back straight and abs tight, and rest on your toes. Aim for 60 seconds. 

Why It Works: The plank builds the strength and muscular endurance you need to ride powerfully in the drops or in an aero position long after others have surrendered to the top of the handlebar.


 5. Transverse Plank    

What It Works: Transverse abdominus and obliques
A. Lie on your right side, with your right elbow under your shoulder, forearm in front for stability, and stack your left foot on your right. Raise your left arm over your head.
B. In one motion, lift your hips to create a straight line down your left side. Lower your hips a few inches off the floor; do 10 to 15 reps, then switch sides.

Why It Works:
Strong obliques improve your stability in the saddle, letting you take on hairpin corners with more control and speed. 

6. Scissors Kick    

What It Works: Transverse abdominus, hip flexors, inner and outer thighs

A. Lying on your back with legs straight, place both hands palms down under your lower back.
B. Pushing your elbows down into the floor and pulling your belly button toward your spine, raise your shoulders off the floor and look toward the ceiling. Raise your leg 4 inches off the ground and scissor them: left leg over right, then right over left. That's one rep. Work up to 100. 

Why It Works:  A comprehensive movement that connects key cycling muscles, the kick also builds inner-thigh muscles, which help you achieve hip, knee and forefoot alignment for a proper and efficient pedal stroke 

7. Catapult     

What It Works: Entire core

A. Sitting with a slight bend in your knees, press your heels against the floor. Extend arms to the front at shoulder height, palms facing each other.
B. With a straight spine and upward gaze, inhale deeply, then exhale and slowly lower your torso to the floor over five counts as you inhale. Arms are overhead.
C. In one smooth movement, leading with the arms, exhale and explode back to the starting position. Do 20 reps. 

Why It Works: Contrary to its name, the catapult encourages supreme body control.



 8. Boat Pose    

What It Works: Transverse abdominus, lower back A. Sit, resting both hands lightly behind you, and lean back until your torso is at a 45-degree angle. B. Keeping your legs together, lift them off the floor as you extend arms forward at shoulder height. Abs are tight, as thighs and torso form a 90 degree angle. If your hamstrings are tight, you'll need to bend your knees a little. Work up to holding for 60 seconds.

Why It Works: As with the plank, this pose builds the lower-back stability and core strength needed to remain bent over the handlebar for hours, or to blast up hills without compromising power or speed Following this regimen will give you some improvement in your core strength, riding ability and endurance. Stay Tuned to our blog for more cycling tips!








Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244


Monday, February 2, 2015

Cycling in Hawaii


I don't care what the calendar says, in Indiana, February is the longest month. In February I always wish I lived in someplace warm and sunny like Hawaii. If you are looking for one of those fancy supported cycling tours to the Aloha State, you might want to check out Bicycle Adventures' Hawaii Classic Bicycle Tour. It goes around the perimeter of the Big Island, and in addition to cycling it includes snorkeling, sailing & hiking. They have tours beginning February 8 and 22. This tour isn't cheap (No supported bike tours are), but it might be just what you need to take care of those winter blues. If you are a Seattle Seahawks fan, it might help you get over that lousy ending to the Super Bowl.





Circle City Bicycles and Fitness
5506 Madison Ave.
Indianapolis, IN 46227
(317) 786-9244
bill@circlecitybicycles.com