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Archives for December 2023

Plug into the Revolution: The E-Bike Advantage and Its Role in Your Exercise Routine

12.04.2023 by Scott Jangro // Leave a Comment


Is your curiosity piqued about e-bikes? Have these these electrifying two-wheelers caught your attention?

Here in Colorado, e-bikes are incredibly popular. There’s much debate on whether they belong on paths or not, whether they’re motor vehicles or bicycles. That’s for another post though. How about the debate over whether e-bikes are really a worthy part of your fitness schedule? Let’s tackle this question, shed some light, and dispel a few misconceptions.

The E-Bike: A Primer – When Pedal-Power Meets the Electric Edge

At first glance, an e-bike could pass for its conventional cousin—the dependable bicycle. What sets e-bikes apart is a secret superpower—an electric motor that can be cued in whenever you need a bit of a boost. This dynamic duo allows it to transform between pure pedal-power or an able electric assist mode, on-demand.

Hold On! Are E-Bikes Just a Fitness Shortcut?

Now onto the elephant in the room – the contingent that suspects e-bikes are a cheat code for cycling exercise. Let’s sort that out; e-bikes are not hoverboards. They provide a helping hand, not a free ride. Think of them as your dependable training buddy who’s there with a helpful push when your legs are pleading ‘no mas’.

Intrigued? Let’s explore the benefits of blending an e-bike into your fitness plan:

Even-Keel Conditioning and Lower Injury Risk

With their adjustable power assistance, e-bikes are ideal for those just dipping their toes into the fitness pool, folks on the mend from injuries, or those who’ve earned their silver streaks! As you gain strength, you can dial down the help, making e-bikes an excellent jumping-off point into a full-fledged fitness routine.

More Time Pedaling, More Calories Torching

E-bikes open up the world of cycling to many people by upping the ease quotient. Longer rides and more time on the saddle lead to more exercise and a higher calorie burn, which, let’s face it, doesn’t hurt the love handles.

The Shortcut to High-Intensity Interval Training (HIIT)

An e-bike isn’t just a joyride; it can be an effective workout tool. By alternating between periods of high-intensity pedaling and easier cycling, e-bikes provide a superb platform for High-Intensity Interval Training (HIIT). You’ll be getting a solid cardio workout and enhancing your endurance, strength, and power before you know it.

Making the Joyride Joyful Again!

Lightening the burden of tough rides can rekindle your passion for cycling. When enjoyment scores high, adherence to physical activity follows. It’s a recipe for sustainable exercise and consistent health benefits.

A Check on Mental Well-being

Let’s not overlook the mental health benefits. The stress reduction and mood enhancement that stem from physical activities like e-biking are valuable byproducts of this exercise medium.

In essence, while e-bikes might not demand as much grunt work as traditional cycling, they nonetheless provide an efficient, versatile tool for fitness. They can help ease the transition from a sedentary lifestyle to a more active one, and they open the door to greater exercise volume, diversity, and sustainability.

So folks, harness the power of an e-bike as part of your fitness arsenal, and experience the benefits both on and off the saddle!


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The Trochanter Trials: A Sore Story of Seating Snafus in Cycling

12.03.2023 by Scott Jangro // Leave a Comment

You know those secret glances we all share after a long ride? The kind where we gingerly dismount our bikes and sneak a hand to the back of the shorts, checking if our derrières have gone on strike yet? Yeah, we’ve all been there. It’s a bumpy ride in the world of cycling, and it’s not just the potholes we’re talking about.

Today, let’s talk about a common but lesser-known seat sore: the dreaded discomfort from sitting on the lower trochanters rather than the good ol’ sit-bones. Plop down comfortably at home, (we promise, no bike seats involved this time), and let’s explore the contours of this pain in the… well, you know where.

Anatomy Lessons Interrupted: Where are these Trochanters and Sit-Bones Anyway?

Before we unravel the twisted tale of sitting amiss, let’s make sure we’re on the same page anatomically. The sit bones, AKA the ischial tuberosities (doesn’t that roll off the tongue?), are the bony protrusions at the base of your pelvis. Quite literally, your built-in cushion for sitting.

The trochanters? Not so comfy.

They are two bony processes located on the femur (think part of the hip-thigh crew) right near the top. It’s where your gluteus maximus muscles attach. Bottom line (pun obviously intended) – your trochanters are great for moving around but terrible for perching your cycling self on them.

The Crux of the Problem: It’s Like Sitting on Stilts

Imagine trying to sit on top of two round-ish peaks (your lower trochanters) rather than settling into a stable base (your sit-bones). A precarious balancing act, right? That’s basically the issue.

Riding seated on your trochanters is like trying to balance two bowling balls on top of two golf tees. Possible? Maybe. Comfortable? Definitely not! Safe to say, it’s not winning you any brownie points with your bum.

The Why-dunnit: Poor Bike Fit, Posture, and More

“What’s pushing my cushion away from its throne?” I hear you ask, eyes glistening with desperation and ass-sociated discomfort. It’s a mix of factors. The main culprits? An ill-fitting bike or a saddle not suited to your divine derriere dimensions; poor cycling posture (yes, that dreaded slouch); a too-high saddle or handlebars, encouraging your pelvis to roll forward.

The Fantastic Fix: Getting to the Bottom of It

Now that we’ve got a grasp on why you might be sitting funny (and feeling funnier), let’s rectify this rear-end ruckus:

1. Bike Fit: Invest in a professional bike fitting. It’s like couple’s therapy for you and your bike – ensuring everything between you two aligns just right. Even if you think you have your bike fit properly, you may not. At the very least you stand to gain some power in your stroke. Not only will they check your position on the bike, they’ll often have you sit on a bit of memory foam so you can see what size saddle is best for you.

2. Saddle Selector: Experiment with saddles. What works for one behind might not work for another. You have to date around before committing to the right saddle.

3. Perch Properly: Keep a check on your posture. Hint: cycling should not resemble a Quasimodo impression. Aim to keep your back flat and sit back onto your saddle, anchoring on those sit-bones.

4. Technique Tune-Up: When you’re mashing pedals like there’s a bull chasing you, consciously remind yourself – “Sit bones, folks, sit bones!”

So, folks. Here ends our tale of trochanter trouble. Let’s promise our dear sit-bones that from this day forth, they will be the rightful king and queen of the saddle throne. And as for those trochanters – only walking and dancing duties henceforth!

Remember, in the grand dictionary of cycling, comfort is not a dirty word. Adjust, adapt, and soon you’ll be gliding rather than grimacing. Until next time, happy (and comfortable) cycling!

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Categories // Bike fit, soreness Tags // anatomy, posture, saddle sore

Spin Versus Glide: Stationary Cycling vs Rowing Machine Showdown

12.02.2023 by Scott Jangro // Leave a Comment

So, you’re standing in your cozy, sweat-ready home gym, staring at the open space where the next piece of dreamy workout gear will go – but what should it be? A stationary bike to keep your chain-spinning addiction alive indoors, or a rowing machine to rule the (imaginary) waves?

Glad you asked, because today we’re diving into a knock-down, drag-out battle of the exercise machines: stationary cycling versus rowing. Let’s tackle this point by point, shall we?

The Calorie Inferno Dance-off

First, let’s talk about the calorie cook-off. A vigorous workout on both machines can definitely torch calories, but if you’re after the heavyweight champion, rowing takes the cake (and then helps you burn it off too). The full-body effort involved in rowing tends to scorch more calories per minute than cycling. But hey, if you’re more about the joy of the ride than the digits on your calorie tracker, then pedal away!

The Muscular-sculpting Million Dollar Question

Which of these trusty devices gives a better muscular workout? Well, padawan, it’s about focus. Stationary cycling has a hearty emphasis on lower body and cardiovascular conditioning, while rowing is more of a total-body workout, recruiting your legs, core, and upper body. In this case, it’s like choosing between a delicious pizza and a full buffet—they’re both delightful, just in different ways.

The Skinny on Weight Loss

Both machines can help you wave goodbye to pounds if used in combination with a balanced diet. But remember, it’s not just about how much you burn during your workout, it’s also about what kind of workout revs your engine to keep you coming back for more. If blasting through a soundtrack of spinning beats gets you moving, then the stationary bike is your jam!

The Cost of A Great Sweat

Now we’re talking brass tacks. Stationary bikes tend to vary widely in price. You could nab a bare-bones model for less dough, or splash out for a deluxe spin bike. Rowing machines often clock in at lower prices, especially if you go the magnetic or hydraulic rower route. So, like always in life, it depends on what kind of moths live in your wallet.

The Room to Roam Rumpus

Got space? A rowing machine usually requires a tad more footprint than a bike when in use. But, many rowing machines fold up or stand up when off-duty, becoming a slim, spine-like sculpture in your room. Check your space before committing, but remember: every home has room for fitness. You might just need to be a tad creative!

The Time to Shine Dilemma

Both options give an amazing workout within 30-45 minutes. You might hang around longer on a bike catching up with your favorite series (ahem, Les Mills or Peloton anyone?), while an intense row could leave you happily exhausted quicker. Although remember, our trusty buddy Einstein did say time is relative…

The Easy-peasy Lemon Squeezy Conundrum

If you’re a newbie, well, hats off for deciding to get moving! Cycling tends to have a more gentle learning curve, whereas rowing requires a bit more technique to master (but hey, who doesn’t love a challenge?). You can always start slow and work your way up. Remember, no one’s born with cleats on!

The Prep and Go Tussle

Which machine requires more prep time? Both are more or less jump-on-and-go (oh, the beauty of home workouts). You might wrap your hands around a towel for grip on the rower handle, or kit yourself up with cycle shoes for your bike—depends on your level of, how shall we say, “I’m gonna crush this!”

The Symbiotic Symphony

Finally, can they complement each other? “Oh, my yes,” whispers the wind, the grass, and every hard-core cross-trainer. Both work endurance and utilize distinct muscle groups—which means together, they’re like a perfect peanut butter and jelly sandwich of workout options.

So pedalheads, there you have it. Be it spinning the wheels or ruling the waves (kinda), the victor in the stationary bike vs rowing machine showdown is entirely dependent on your goals, space, budget, and how you like to get that heart pumping.

Until next time, stay fit, stay happy, and remember, the best machine is the one you’re gonna use. Now, go break a sweat!

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