BikeSnob
10,000+ Views

5 Important Annual Bicycle Tune Ups

The website bicycling.com came up with a pretty solid list of five essential annual bicycle tune ups. These tune ups will keep your bike running smoothly and minimize wear so you can get the most out of your ride. A skilled mechanic can do any of these tasks, but sometimes the time, money, and skill it takes to do this yourself isn't worth it. 1. Deep Drivetrain Clean/Tune Est. Cost: $60 - $100 The mechanic will remove all the drivetrain parts (chain cassette, crankset, and derailleurs) clean them, reinstall them and tune the shifting. Although you can clean and tune your bike yourself, nothing beats stripping it down and deep cleaning the drivetrain. It will keep your bike shifting smoothly and elongate the life of your drivetrain. Some shops do a free tune up the first year, but it might be good to ask them to clean everything up as well. 2. Suspension Overhaul Cost: $75 - $175 for fork or rear shock each (there is a wide range of price because it depends on level of rebuild and whether internals are included) The mechanic will essentially disassemble the suspension fork and rear shock, clean the internals, put on new clean oil, and reinstall. Suspension maintenance is tricky, detailed, messy, and requires special tools. However, good working suspension vital components. This isn't cheap, but it beats the prices of a new fork or rear shock. 3. Bottom Bracket Overhaul Cost: $30 to $60 The mechanic will disassemble the bottom bracket, clean and re-grease (or replace if requested) the bearings, clean the shell and cups or press-fit insert, and reinstall the entire setup. The shop should also inspect for bearing wear and creaks while they are at it. Most of the creaks, squeaks, and ticks you hear while riding are caused by the bottom bracket. Get it overhauled to keep your sanity and make sure your ride is silent (except for that glorious freehub sound). 4. Wheel Truing Cost: $20 - $30 each Your wheels will be checked that the spoke tension is tuned for true (side-to-side), round (oval wheel), and dish (alignment of rim to hub). Stressed spokes and spoke nipples will be replaced which costs extra. Wheels can be complex and truing them can be a difficult task to do yourself. A wheel out of true is an unstable wheel; it will handle poorly and is prone to damage. 5. Bleed Disc Brakes Cost: $20 - $40 each brake The front and rear hydraulic brakes will be flushed with fresh brake fluid. The pistons will probably be cleaned and pads inspected for wear and replaced if necessary (which is extra!). Sometimes impurities can get into your hydraulic system even if they are sealed. Air bubbles can get in and cause further performance issues. A brake bleed will ensure that your brakes are running well! Last minute tips, don't be "that guy/girl": - Don't haggle, service isn't a negotiation. You might get a discount on parts if you buy it at the same time however. - Make an appointment, your service will usually be quicker from start to finish. - Get an estimate and a service ticket. It will detail what exactly will be serviced and what you will probably end up paying. - Bring your bike in clean. Your mechanic will have to clean your bike if it's filthy, and he won't appreciate you bringing it in dirty. Clean it up a bit, it doesn't have to be spotless but it will ensure the shop doesn't hate you! - Say thanks. Possibly bring in a 6-pack if they drink, they will appreciate it and remember you. You might just get your next small repair free!
Comment
Suggested
Recent
Great tips at the end, I think I'll surprise my LBS with a 6er next time I go in!
Cards you may also be interested in
Five Weight-Loss Myths: Busted
Is your New Year's resolution to shed a few pounds off this year? Well let me make your life easier. Weight loss can be so complex and utterly confusing because there is simply too much conflicting information out there. Here are six myths that will help you have an easier time shedding those pounds. 1. Myth: No Sweets Before Noon Research has found that participants who ate a 600-calorie, carb- and protein-rich breakfast that included dessert (such as ice cream or chocolate) lost more weight over four months than a group that ate a low-carb morning meal. Avoid calorie bombs like huge chocolate chip muffins, and opt for something like a milkshake with vanilla yogurt, peanut butter, and a little chocolate, or a banana muffin with almond butter. 2. Myth: Added Fiber Keeps You Full High-fiber foods (like fruits and veggies) take longer to digest and hold more water so they seem to fill you up and aid weight loss. The results of a study conducted by the University of Minnesota concluded that added fiber had no effect on fullness and caused more bloating than the low-fiber bars. To quell hunger, stick with foods naturally high in fiber instead of added fiber foods. Use whole grains, beans, fruits, and vegetables. 3. Myth: Carbs Lead to Weight Gain According to a study published in April 2012, participants who ate a low-calorie diet high in whole wheat for 12 weeks lost more fat than a group that ate a low-calorie diet high in refined wheat. The whole grains are more filling and that likely participants to feel more full after eating whole wheat. Stick with the whole grain pasta. It may not taste the same as refined pasta, but at least you don't have to give it up all together. 4. Myth: You Should Only Use Zero-Calorie Sweeteners Sucralose, aspartame and stevia may be appealing choices for those who are looking to shed a pound or two. However, according to a joint study by the American Heart Association and the American Diabetes Association, the scientific evidence connecting zero-calorie sweeteners with long-term weight loss in inconclusive. You have to remember that overcompensation is a problem. Just because you skip a sugary soda at lunch doesn't mean that you can have extra at dinner. You will negate any calorie-saving benefit! 5. Myth: Add More Long Rides Cyclists are always talking about going on longer rides is always better, especially when it comes to weight loss. A study in 2012 had overweigh participants do 30 or 60 minutes of moderate exercise a day. Surprisingly, the participants who exercised less lost more weight during the 13-week study. Those who exercised longer ended up eating more throughout the day than the moderate-exercise group. In other words, the longer they exercised the more they overcompensated in food for it.
6 Ways to Beat Your Sugar Habit
Sugar is essential whether you are out riding a bike, running, or working out. If provides us fuel and keeps us going. However, you don't need 23 teaspoons per day, which is how much sugar Americans consume on average. Consuming that amount of sugar is dangerous. It can lead to heart disease, hardened arteries, and many other adverse health conditions. Here are six great tips on beating your sugar addiction, written by Mike Rousell, Ph.D and author of The 6 Pillars of Nutrition. 1. Kick The Can Soda Soda is packed with added sugars. If you can't cut it out cold turkey then try this out. Replace regular soda with diet soda or a reduced calories/sugar-free version, it will reduce the sugar intake while still giving you a sugar fix. After a week of diet soda switch to seltzer water with a slice of citrus. Saves 10 tsp of sugar per day. 2. Sweeten Yogurt Naturally If you are a yogurt lover but you are trying to kick your sugar habit then here is some advice. Pre-made, fruit-on-the-bottom yogurts can sometimes contain up to 30 grams of sugar, much of it added. If you want a healthier snack, get plain sugar free yogurt and mix in some fruit like blueberries. Adding cinnamon can spice things up as well! Saves 2-4 tsp of sugar per day. 3. Snack on Whole Foods and Grains Cookies, candy bars, and even energy bars are not always healthy and usually packed with sugar. Instead, try to eat nuts, vegetables, and fiber-rich fruits (such as apples, pears and berries) or whole grains (even popcorn, plain of course). Saves 2-10 tsp of sugar per day. 4. Dilute Your Fruit Juice You may not know this, but fruit drinks account for about 10% of sugar in our diets. You can cut down drastically by adding equal amounts of water to your juice. This will effectively cut the sugars in half and soon you'll realize that normal juice is WAY too sweet! Saves 2-3 tsp of sugar per day. 5. Swap Out Your Cereal Cereal is notoriously filled with sugars. Put the Frosted Flakes and Fruit Loops back on the shelf, and go for steel-cut oats. You can stir in half a scoop of vanilla protein powder for a sweetness kick and you'll be adding about 10 grams of protein to your diet! Saves 2-4 tsp of sugar per day. 6. Pick Your Own Dessert You may love your chocolate cake or donuts, but they are really packed with sugars. Grilled fruit makes a fantastic desert. It will provide sweetness with a healthy does of fiber on top. Some great grilled fruit is peaches, grapefruit, and watermelon. Saves 2-10 tsp of sugar per day.