The Powerfix

We did it, guys.  We survived another winter.  At times it felt like it would never end, and its hard to remember when the summer sun last shone, but cheer up!  Last Monday marked the first official day of Spring, and that means its about time to let rubber meet sandy, salty pavement again.  To ease this transition from staring at a screen in the studio to staring at your buddy’s butt on the open road, we’re going to go through some helpful reminders.  From gear to clothing to riding etiquette, we’ll get you ready for the great outdoors.

Spring in Minnesota means bad road conditions and worse weather.  Generally speaking, this season is hardest on your equipment; there’s still a lot of grit on the shoulder, rain is common and drivers aren’t yet accustomed to seeing bikes back out on the roads.  To help remedy some of the common mid-ride hiccups, consider adopting these words of wisdom.

WIDER TIRES ROCK.  If your frame can handle 28mm wide tires, throw ‘em on.  They’ll smooth out the cracks and potholes and give you better traction in the rain.  With the accumulated debris of an entire winter on the shoulder, a tire with extra flat protection is a smart move as well.  Added bonus: when you put race tires (23 or 25mm) back on the bike, you’ll feel like a superhuman.  

A FENDER WILL KEEP YOUR BUM DRY.  Having a simple clip-on seatpost-mounted fender on hand is a must.  Whether on or off-road, this inexpensive piece of gear is worth its weight in gold.  

BUY SOME WET LUBE.  Dry lube is great in dry conditions but does very little when the conditions get gritty.  A wet lube will keep your drive train happy and relatively quiet.  Just be sure to wipe the chain off VERY well after application.  You’re trying to lubricate the rollers in your chain, not spray lube all over.  The chain should be almost clean to the touch after wiping excess lube off with a rag.

GETTING HIT BY A CAR BLOWS.  Make sure you’re visible to drivers who may not be used to seeing bikes.  The days are getting longer, but we’re not out of the darkness yet.  If you’re starting your ride early in the day or ending near dusk, be sure to have some bright front and rear lights.  

PAM IS GREAT FOR COOKING AND MOUNTAIN BIKES.  That’s right; America’s favorite nonstick spray will keep your eggs from sticking to the pan and mud from sticking to your mountain or CX bike’s downtube/tires/etc.  For the broke bike racer, the store-brand stuff works just as well.  For the racer that doesn’t care for a bike that smells of canola, Bike Lust and similar silicon sprays meant for bikes will also do a great job of repelling mud.  **Make sure it doesn’t get anywhere near your brake rotors or pads if you have any interest in stopping your bike.**

KNOW HOW TO FIX A FLAT TIRE.  Its very elementary, but having the ability to quickly change a flat will get you back up on the road faster.  Your riding buddies will also appreciate your skills since they’ll spend less time standing around and getting cold.

STAY WARM... AND COOL.  Layering is the name of the game.  The goal is to never be too hot or two cold.  This means that a few thinner layers are going to be more effective than one or two thick layers.  Its always a good idea to have two glove options as well.  

PROTECT YOUR KNEES.  Leg warmers are much much cheaper than knee surgery.  If its below 65 degrees Fahrenheit, cover your knees.   

BE SEEN AND BE ABLE TO SEE.  We already discussed lights, but the brighter your wardrobe, the better.  Conversely, its pretty handy to be able to see the world around you.  Wear clear lenses when the rain starts to fall so you notice the tree branch or the Volkswagen in your path. 

CROSSWALKS WILL RUIN YOUR RIDE.  I have something of a phobia when it comes to painted crosswalks.  Any painted sections of pavement are going to be incredibly slick.  Whenever possible, try not to turn or brake on paint.

CAR DOORS WILL TOO.  Whenever riding next to parked cars, be very wary of drivers opening their door without looking behind to see you.  Hitting a car door almost guarantees damage to your bike and face, so try to swing wide of metal and glass ride-ruiners.  

COMMUNICATE.  If riding with others, do your best to make your training partners aware of the approaching hazards on the road, be it pot holes, tree branches, car doors, disgruntled hobos, slower riders or any other potential problem.  Its also a good idea to let someone know where you’re riding if you’re solo.  This way, if you do hit a pothole/car door/etc someone will have an idea of where to look for you.

That should do it!  With these tips, riding in the uncertain weather of Minnesota’s Spring should be a more of less enjoyable experience.  Also, don’t forget that we here at the Fix have you covered, literally, if the weather gets too extreme for outside riding.  Feel free to give us a ring to drop in for a class when the storm clouds gather.   

Keep it rubber side down, amigos.

Hi friends,

For those who haven’t yet seen me around the shop, my name is Peter.  I’m the new head mechanic and resident mountain bike superfan here at the Fix.  I am a Minnesota native who cut his teeth racing in the Boulder ‘Bubble.’  After school at the University of Colorado and a few seasons racing with the GT Factory Team, I moved back to the Twin Cities looking for a home in the cycling industry.  The Fix has become that home, so feel free to stop by anytime if you need some work done or just want to talk shop.

When I’m not turning pedals or wrenches, I’ve been known to write about bikes, their riders and all the wonderful things they do together; you can expect regular posts here from your’s truly.  We’re shooting for posting new content every two weeks.  Future topics will include everything from race reports and event spotlights to interviews with top pro’s and their tricks of the trade.  I will also be working with the rest of the Fix Family to create skills videos and in-person clinics.  But I’m getting ahead of myself.  First things first: a little love letter to the fine folks at Lynskey...

Some bikes are tools.  The best bikes are art.  

Lynskey makes very very nice bikes.  Its hard to overstate this point.  The Tennessee-based frame builders specialize in all things titanium and are true masters of their favorite metal. They create both custom and stock models for their legions of loyal riders, and they have been doing it longer than I’ve been breathing.  In 1984, two brothers and second generation metal workers made their first titanium racing frame.  This little project, born out of frustration with the time’s heavy steel frames, turned into one of the most well known titanium frame companies in cycling history, Litespeed.  For 13 years the Lynskey family’s brainchild pioneered and evolved.  In the closing months of the last millennium, they sold Litespeed and enjoyed a short break from the cycling industry.  Like many other lovers of all things two wheeled, however, they couldn’t stay away.  In 2006, Lynskey Performance Products opened its doors for business.  Nowadays, three generations of Lynskey’s pool their talents to create some of the most versatile, durable and beautiful bikes in the world.  From welding to design to running the business, each family member plays an integral role. 

What does any of this have to do with the Fix?  Good question, reader.  Here at the studio, everything we do is centered on the idea of the individual.  Our PowerFix classes are tailored to your fitness level; our coaches design training plans that are made to help you accomplish your unique goals.  Our service center knows that no two repairs are alike just as no two riders are exactly alike.  Lynskey and the Fix were a match made in heaven; our approach to athlete development mirrors their approach to bikes.  Their bikes do exactly what you want, fit exactly the way you want, and look exactly “as your heart desires.”  

Not unlike our customers, Lynskey bikes are strong, brimming with purpose and easy on the eyes.  

Why am I telling you all this?  Because, even if you don’t realize it, you want one.  And would ya believe your luck!  We sell them.  Whether its a fully custom dream rig or a stock frame built up exactly how you want it, you want a titanium Lynskey in your quiver.  They’re handmade, American, infinitely customizable, bomb-proof and beautiful.  They also make a frame for virtually every type of rider.  If slogging through wet gravel for seemingly endless miles blows your hair back, they got you covered.  If you dream of out sprinting Nino at the next World Cup, there’s a Lynskey for that.  Or if you just want to make your friends drool over your pillar of artistry and craftsmanship, look east to Tennessee for the answer.  The good doctor famously said, “good people drink good beer.”  I’d argue this applies to more than just drinks.

Rad people ride rad bikes.

That’s enough for now.  Go ride your bike and dream of custom titanium glory.  When you want your dreams to come true, stop on in to 3725 Minnehaha Avenue.  We gotchu.  

See you in two weeks.

Love,

(Pictured: The Fix Studio Monday/Wednesday Morning Crew on a weekend ride - Jeff, Phil, Nate, Jayne, Meghan, and Steve.)

A contractor, a CFO, and a junior faculty member walk into the Fix at 6am…sounds like the start of a bad joke, and well, that has to be how Sophie feels every Monday and Wednesday morning. This unlikely trio of athletes (known as the Core 4 when Maha is in town) was united as a result of tight hamstrings (Steve), hip issues (Meghan), and the aspiration to finish the Arrowhead 135 again (Phil).  We bond over TRX exercises and recite Phil’s favorite song lyrics:  “10% Luck; 20% Skill; 15% Concentrated Power of Will; 5% Pleasure; 50% Pain.” Sure, the pain is there, but it’s the humor that keeps us coming back.

The TRX workouts start with toe-touches, when Steve stretches down to his knee, he reminds us that his arms are too short, it’s for sure not his hamstrings that are too tight. This is followed by our favorite time of the morning: leg-lowering. We lay down on the yoga mats, place one leg in the TRX, letting the gentle tug of the band lengthen our leg as we raise the other up and down. In this relaxed position, our philosophical discussions come alive.

(Pictured: Phil working hard on hill repeats at The Fix Studio Spring Camp.)

For Phil, that’s updating us on his husband points “tally” from the weekend. Points are awarded for duties ranging from gardening, to buying a new mattress (after 35 years!) and cleaning a toilet bowl with a toothbrush. But since he has to replenish the supply each weekend, we’ve established the half-life of husband points is approximately 6 hours. Fellow spouses, take note!

Sometimes our minds drift to the wider Fix world - how it is humanly possible for Noah to have threshold wattage of 370, how Rob can plow through a whole workout expressionless, and with impeccable precision, and why the music quality is never up to Phil’s standards.

(Pictured: Steve looking happy winding his way through Wisconsin backroads at The Fix Studio Spring Camp.)

Over balance drills, when Steve is most vulnerable, Sophie takes the opportunity to harass him about Larry’s most recent motorcycle obsession. And we fantasize about moving in to Phil & Sophie’s homeland should post-election 2016. We move onto lunges where Steve and Phil serve as a support group for Meghan’s never-ending thesis writing by rehearsing the questions they’ll ask at the final defense, and offering advice on how to manage the 18-22 year-olds in her classroom.

Just as we’re wrapping up our planks and Steve is making sure he does his daily dose of push-ups, Phil usually throws out a word of the day for us to learn: eructation (a sophisticated word for belching) and Pavanamuktasana are two highlights. With a chuckle, we hop on our bikes for the 6:30am PowerFix class.

(Pictured: Meghan in front crushing the local race scene.)

It’s a bizarre friendship for sure. One can never anticipate the topic of conversation any given morning just as we can never predict Sophie’s list of exercises for us. But we do know that an easy day on the legs during TRX means some serious wattage is to follow on the bike. So we’ll be back at the Fix every Monday/Wednesday to TRX and spin in hopes of raising our power numbers (or for some, managing a gentle decline in them), and always raising our spirits for the day ahead.

Meet Luke Kocher. You might have seen him around the studio training during our early morning sessions, or maybe you spotted him working on his bike with Eric in the Service Course MPLS headquarters. Luke is an amazing cycling athlete going after ultra cycling competitions like the Trans America Cycling race, which will commence on June 4th. Luke will ride across the country in a completely self supported (no outside help) race starting in Astoria, Oregon and ending in Yorktown, Virginia. He will race up and over mountain passes, fly through the American heartland and finish the race on the East Coast. He should finish his race in under 20 days.

Earlier this spring Luke raced across Minnesota. Luke was able to give us a quick write up of his MN Cross State challenge. We could not be more proud of Luke’s accomplishments or more thrilled to support such an amazing athlete. Read about his training and MN Cross State Challenge and check in with us to get updates on Luke’s Trans America Cycling race.

I originally found out about the MN Cross State challenge through Facebook.  A friend of mine had attempted and broken the WI Cross challenge and it made me start digging through the internet to find out more about them.  I discovered the website for the UMCA and began looking through all the records.  The MN Cross State Challenge had records from West to East and the standing record had not been broken since 2002.  I also saw the time and speed and thought it might be something I could actually do.

Biking for me has been about pushing myself further and further to find my limits.  In June of 2015 I was hitting a road block in my training and needed a new edge and someone who had the knowledge to help push me.  I was looking around the cities at different places and was referred to Larry through the establishment where I had purchased my bike.  After I met with Larry and went to a couple of classes I knew this was the right fit for me and I could barely contain my excitement as I called Larry to ask if he would pursue training me.

There is nothing more natural for me than riding my bike. Training for The MN Cross State Challenge, and now training for the Trans America Cycling Race, meant mixing in interval training with endurance rides. I spent a lot of time outside on my bike and sweating it out on my indoor trainer during intervals.  I learned a lot about layering and riding in the cold during the winter months. There is nothing quite like riding in zero degree weather and I love every second of it.

I had originally started training for RAAM since I had qualified for it, but in the fall I approached Larry with the idea of attempting the MN Cross State Record. Before I had even finished talking about it he had expressed interest and said he would be glad to follow me and yell at me across the state. 

Everything about the Cross State attempt was just completely amazing, but the more I train with Larry and everyone at The Fix the more I am completely humbled.  My favorite thing about the record was having Larry as support and Tom as my official.  They were both so helpful and blew me away with their constant support during, before, and after the ride.  It just gave me peace of mind to know that all I needed to focus on was riding my bike.  We had three flats, but in my mind it was like it never happened because they were changed so fast by Larry and before I knew it I was back on the road.  

This challenge has shown me what hard work and determination can accomplish.

There is a stigma on my generation that we expect to have everything handed to us.  I am out to break that mold and prove that hard work is still alive an well. I have been so blessed with an amazing crew backing me and the support of all the employees at The Fix.  

The next challenge for Luke will be to race across the country as part of the Trans America Bike Race. You can follow Luke’s progress here: Trans Am Bike Race Tracker. We will also be giving regular updates on Luke’s progress on The Fix Facebook page. Wish Luke luck in his next adventure!

I love flying on my bike through trees over logs and rock piles. I feel a certain sense of accomplishment and empowerment when I successfully drive my bike through a challenging set of turns or set a new personal record and an exhilarating descent. I love Mountain Biking. I only started mountain biking seriously 2 years ago, so if you are new to the sport and are interested in trying it out just know that I am new too and am learning new skills every time I ride! It is also important to know that being new and feeling a bit intimidated and not knowing where to start is ok too. I have been there and sometimes it feels like I am still hoping on a bike for the first time. This summer I am excited to be more seriously focusing on racing Mountain Bike and I am very excited to be racing in a Fix Studio kit! If you see any blue and orange kits out on the trails say “HI!” The Fix has a lot of awesome and nice ladies riding and everyone, myself included, tries to get out to the local trails often. Also, if you have any mountain biking related questions please shout them out. I love talking about biking!

I encourage everyone to get out and explore our local trails and give mountain biking a try. Mountain Biking is a great change of pace to road riding and is a great way to practice handling skills and to gain more confidence in your ability to drive your bike. We have some great trails here in MN to experience and explore and we have a great local bike community with a ton of support for new and expert bikers alike. One of the most useful resources for getting out and exploring trails is the MORC website. MORC lists all the trails with descriptions and directions as well as current trail conditions. For the purpose of this story I want to share with you one of my favorite trail systems in Minnesota. The system is located in the Cuyuna State Recreation Area. For more specific information about the Cuyuna MTB trail system and trail conditions check out this website: Shred The Red.

Cuyuna State Recreation Area has become a mecca for midwestern mountain bikers. The park hosts small winding trails that snake their way through trees, alongside lakes and up and down hills. The trails themselves have been purposefully carved out of the landscape and include steep climbs and exhilarating winding descents full of fun and flowing berms. The trail system is remarkable in its ability to be exciting and challenging for experienced riders while also being accessible and fun for riders newer to the sport.

One of the aspects of Cuyuna that I enjoy is that there is no set loop or direction that defines the trail system. Instead there are two centralized trail heads at either end of the park.  The trails spiral out from there creating their own smaller loops connected by navigational trails which are clearly marked and there are numerous trail junctions with maps and signs. The result is that you can mix, match and create new routes through the woods every time you ride. The overall feeling I experience is that I could wander around through the woods on my bike discovering new trails every day. Since Cuyuna secured $600,000 of government funding in 2015 for trail and park development, and is likely to receive additional funding for 2016 there will be more trails built so there is an ever growing possibility of new trails and new adventures possible in the park.

Abandoned by mining companies more than 30 years ago, the Cuyuna State Recreation Area consists of 5,000 acres of undeveloped land. Currently there are approximately 30 miles of singletrack trails with plans to build more. The dirt is distinctly red symptomatic of the iron range of Northern Minnesota and has lead to the fun phase “Shred The Red” to describe the Cuyuna mountain biking experience. The two defining features of the landscape are the steep hills and deep lakes. These features are not entirely natural, rather they are the spectral remains of a bygone era when the regional economy was based on mining. The mines are now drowned in water creating clear and cold lakes. These lakes are perfect for a refreshing soak after a hard hot summer ride. The leftover dirt and waste from the mines created the steep hills. Since the hills were created from the mines and are more or less giant piles of dirt that sprouted trees, they drain really well meaning that it could rain overnight and the trails will be dry enough to ride in the morning. Today large building block of the region's economy is tourism, which is in part why a large network of single track trails now winds its way through the park. This is also why there are plans for expanding the trail system and developing 100+ miles of dedicated mountain bike single track.

Given the large expanse of the park how do you plan a trip and where do you begin? Luckily the trails are very accessible and easy to navigate so you do not have to do a lot of planning, but I will point out my own humble favorites. Currently, I  have two favorite trails. The first is Sandhog Mountain which can be accessed from the main trailhead and parking lot. Sandhog entails an approximate 2:00-4:00 min steep climb followed by a rewarding and exhilarating descent through a series of berms. After the berms the trail eventually winds back to a trail junction so you can either ride up the Sandhog again or go on to the next hill. Overall the trip up and down Sandhog takes 6:00-7:00 min. My second favorite trail, Bobsled, can be accessed via the Yawkey Lake trailhead. Bobsled has a short steep climb up a hill. The trail then meanders along the edge of a hill going over some small rock gardens and eventually looping around to a very fun descent with winding berms. The climb up Bobsled is about 2:00 min and the total trail is about a 7:00 min ride.  I love both Sandhog and Bobsled because the trails have a short but challenging climb and end by a fun rollercoaster ride down hill.

In every story of life transformation there is a reason, time, and serendipitous encounter with exceptional people. I will focus on the latter and the role The Fix Studio and its inhabitants played in my biking journey.  I had a phobia of biking because of a stupid incident, so after a 28 year hiatus last April I climbed back up on top of a bike and started my journey from bike phobia to happy and confident cyclist.

For the purposes of my story they journey started at the Fix Studio by getting a bike fit. I heard Larry and Sophie are two of best bike fitters in the Twin Cities. To my surprise, Larry and Sophie both fit your bike to you and they fit you to your bike!  In that process, they put me through an hour of a Functional Movement evaluation where I had to preform a bunch of small exercises allowing Larry and Sophie to evaluate my strength, mobility, and balance. At the end of the functional movement screen, Sophie gave me a list of very precise dynamic stretches (I didn't even know what it was) and strength exercises to work on any physical weaknesses, one key spot we focused on was my knee which had sustained a running injury awhile ago. I was also given exercises to gain more mobility on my ankles, and improve my balance. I loved the concept of fitting me to my bike.  It was exactly what I needed.  I was truly impressed the Fix’s experience, comprehensive services, and most importantly their philosophy: Elites without Elitism. With my bike fit complete and list of exercises I was off to the next challenge: building my bike skills.

I had to build every single biking skill. I started taking clinics with Adam, who is truly gifted with patience and impressive teaching skills. We worked on everything: starting, stopping, slow motion movement, sequences of turns, hills, and of course clipping into clipless pedals! After 3 sessions, I clipped in....a huge milestone for me. Since then, Adam has been coaching me and helping me to define and achieve my goals. I joined The Fix’s cycling classes last summer (and I still go weekly) and started working on my power—another new biking term for me!  

Not only did I start participating in cycling classes, but also I truly enjoyed meeting with a small training group on Mondays and Wednesdays. We started our group with 25 minutes of core and TRX with Sophie followed by amazing interval training on my own bike on a trainer. At the end of the summer, I did my first century in hilly Wisconsin, in over 7 hours! But who cares about the 7 hours, I was able to do it despite my fears, my newness, and my weak knee.  Speaking of my knee, it is doing much better thanks to the Functional Movement exercises and routine massage with Sophie.  

My journey continues now with a new bike. Curious about exploring more nature and the gravel and dirt paths up north, my husband and I bought Focus Cyclocross bikes through the studio. Eric, the Fix Studio mechanic, guided us through the decision and it opened up multitude of biking opportunities throughout the fall and even in the beginning of the winter. By the way, Eric is an amazing mechanic and can address the millions of questions of any curious and precise mind has, such as my husband's!

As I continue on my biking journey the studio has provided me a relaxed atmosphere, full of friendly loyal bikers and newcomers.  This very happy and diverse crowd at the Fix has become a very important part of my social life. I had my first real group riding experience with Sophie and a small group of Fix athletes. They could have had a weekend among very experienced bikers, but instead they invited me, a newbie... They challenged me, coached me and safely guided me to ride properly in 2 by 2 formation, draft, and ride in the traffic, which I was terrified about. This weekend was a huge milestone in building my confidence and is a testimony to the Fix’s spirit of inclusion and learning. In essence, I am truly grateful for the day I stepped through the door of the Fix studio.  It has changed my life in so many ways...

If you read my story, you might wonder if I am biased about the fix studio, the answer is: Absolutely!!!

This January, I had surgery to repair the bone and soft tissue of my left hip joint. After surgery on my right hip, I became increasingly aware that recovery hinged on proper muscle activation of the hamstrings, quadriceps, and -most importantly- the glutes. I also had to recover slowly, with a little extra resistance each ride, and not be at risk of falling. Taking of this into account, I worked with the Fix and turned to the WattBike for my recovery and strengthening.

I’ve been a client at The Fix Studio for a few years  but I had yet to use the WattBike. I had heard that others had success using it, but knew little more. Donning running shoes and shorts, the bike was adjusted so that I could ride comfortably and I began to pedal. With the lowest resistance setting, I could turn the pedals within my doctor’s restrictions and the display came to life. The display showed cadence and heart rate along with power output for each leg- or lack thereof- on a real-time graph. The computer was synced to my heart rate monitor and Garmin, so I could capture the workouts and communicate the information to my coach and my physical therapist. As expected, the display showed that I was using plenty of my “healthy” right leg to turn the pedals and less of “lefty,” especially at top-dead-center.

The first ride was within a week of surgery and lasted only eight minutes. Slow and steady.

Over the following month, I used the WattBike a few times per week with increasing resistance and duration. This gave me plenty of time to play with both the air and magnetic resistance and the fit. The dual resistance allowed for both a wide range of power and fine adjustments. By adjusting the air to the fan, the machine provided a consistent and steady resistance that allowed me to focus on muscle engagement throughout the pedal stroke and chase that “nice little peanut” graph as Grant and Larry put it. On other days, I could use the magnetic adjustment to fine tune the resistance to work at a specific power output. Using the data, I was able to focus on muscle engagement on the bike, and adjust my workouts off the bike to strengthen the muscles that weren’t activating properly. Over weeks of regularly using the WattBike and responding to the data, my output became balanced and the spikes and valleys of power leveled out.

As my recovery continued, the intensity and duration of the rides increased to over an hour and close to my previous threshold. My equipment and fit needs also changed. The machine was simple to adjust for a more-aggressive body position, and the cages were swapped for my clipless pedals. I could also adjust and change the saddle if needed.

Since being cleared to ride outside, I have spent less time on the WattBike. My data suggests that I have become more efficient than before winter. The physical therapy (which was adapted based on output data), muscle activation, and riding ability have progressed ahead of schedule. The power and endurance will take more time, as expected. The fresh air has been good for the soul, and I am ready to return to the studio for a reality check of my pedal stroke, more data, and a focused workout. Progress during recovery has shown me that the WattBike is a valuable training tool that allows for focus on form and efficiency like no other method I have used. Alongside weekly training, I plan to include the WattBike throughout the year to increase my chance of success this fall.

5 years ago I walked into The Fix Studio with a hybrid bike and was barely able to ride 20 miles. Last Spring I attended The Fix Spring Camp in Warrens, Wis. We rode 200 miles over four days and it was a fantastic experience. Hard work goes a long way.

I was in an automobile accident at age 24 that left me with chronic back pain. 5 years ago I came to The Fix with the hope of becoming a stronger rider without injuring my back in the process. I had just started riding my bike again after a 25 year break and I could barely ride 20 miles without having to stop at least five times to stretch and rest. I averaged 10-12 mph and walked up most hills.

I started taking endurance classes. My 100% threshold effort was 140 watts. Sophie suggested I take TRX class to build core strength helping my back in the process. She conducted a Functional Movement Analysis to look for imbalances and weaknesses in my body to prevent injury. Periodic massages helped with tight muscles. Larry and Sophie were always there helping me overcome hurdles, offering ideas, cheering me on and providing a wealth of information.

My second year I purchased a Focus road bike from The Fix. Larry gave me a terrific bike fit and the bike felt like it was custom made for my weight and height. 5 years later, my 100% is 180 watts.  I regularly ride 50-60 miles a ride, at an average of 16 mph, plus I have done two 100 mile rides in the last 2 years. My goal is to do a 200k by the end of 2016. Before The Fix, I was in and out of physical therapy for years, 9 months at a time, and now I have only been to the PT twice in the last 16 months. I never believed I could be this strong again not to mention how my bicycle skills have improved since starting at The Fix. I couldn’t have done it without Sophie and Larry’s endless support and belief I could be a stronger rider.

Last Spring I attended The Fix Spring camp in Warrens, Wis. We rode 200 miles over four days. It was fully supported and had great food and lodging, plus a very supportive, attentive staff.  I learned how to climb hills more efficiently and learned how to breathe from my diaphragm (crocodile breathing) which gave me more power. Also, I learned how to ride in a pace line.  I came out of it riding stronger and faster. It was a fantastic experience.

Coffee - Eat - Ride - Eat- Ride - Eat - Sleep - Repeat

  In the past I have taken a few vacations to ride my bike at the end of a long cold winter because like many of us, I inevitably have a strong desire to feel the wind on my face come spring.  Last year I discovered the ultimate bike vacation: Spring Training Camp. The remarkable thing about camp is that it is essentially a vacation for you and your bike and it enhances your ability to make the most of your riding. Traveling to camp means you are away from home and this helps narrow the demands that are put on you. At camp you only have two jobs: 1) ride your bike and 2) recover. The latter actually being more important. I (and I am assuming that many people share this trait) rarely recover the way that I should -  with rest, proper food, quality snacks and hydration. Spring training camp has great food for pre and post ride eating, and great snacks for consumption during long bike efforts. Another great thing I discovered about camp is how rarely I get to take advantage of things like sleep and massage. These are luxuries at home. I am guessing that you are in the same boat. Spring camp is a unique experience where you can focus on yourself, on your riding, and do this with the warm company of other friendly people. There are no worries about cutting the grass, keeping your home tidy, cooking dinner, walking the dogs, and checking and answering work email. Instead there is just you, your bike, miles of road to explore and fabulous food and company to enjoy. What follows is a day in the life of me, Adam, at camp.

6:30am: Coffee is ready. This is arguably the most important part of the day for me. As we transition into breakfast chatter over the previous day’s ride and today’s journey are at the forefront.  

9:00am: One last cup of coffee before the morning ride which departs at 9:30. Here is the best part… As we go outside we are greeted with sparkling clean bikes. Eric, our wonderful mechanic, has prepared each of our bikes for the day. Each bike is cleaned, tuned, and ready to go. Everyone grabs their bikes. Today’s routes have already been sorted and explained so that everyone knows what to expect for the first ride of the day. The morning ride is a few hours on the bikes exploring the hills and valleys of Wisconsin being guided by us coaches. The ride is followed and supported by Larry and Eric in their respective Team vehicles just in case there is a mechanical issue or more importantly, someone has the desire for more fresh made food and/or beverages.

12:00pm: The first ride of the day is done as we are heading back to the cabins to eat lunch by 12:30. Lunch is a great opportunity to refuel and refresh yourself before the afternoon ride which will give you the chance to stretch your legs your legs out, in a manner of speaking.

1:30pm: The afternoon ride departs. The beauty of our structured Spring Training Camp is that no matter your fitness you are able to get an adequate workout, and do so at your current fitness level. Riding through the scenic back roads of Warrens, WI makes Hill repeats enjoyable. I can’t stress the allure of the back roads we have found by riding around the area. This enjoyment is only enhanced knowing that you can’t get lost on the ride and there are follow vans with food and drink in case you need to stop.

3:30pm: We are finishing our afternoon bike efforts and are heading back to the cabins. As we do so, the discussion of massage comes up. The discussion is not focused on whether massage is a good idea or not, but is focused on when each person is going to put their name on the list for the night. My stomach is growling by this time and I am ready to relax and replenish. Luckily dinner is not far off by the time that we return. After a hard day of riding food can be an amazing thing, and our food at camp would be exceptional even without the hard riding.

7:00pm: Dinner is done and people are starting to wind down. This is where I have seen many relationships strengthened and new friendships formed. Camp becomes a community experience that goes beyond your relationship with your bike. The conversations are always interesting, and to no one’s surprise, generally start with the day’s training and transition into power files. It becomes amusing to see how the discussion evolves from here.

The night goes on and there are fewer and fewer voices to be heard. You wholeheartedly believe it must be 1am until you look at the clock and it says 10:15pm. This seems to happen quite a bit during the riding season. We all know there are a few more days of freedom as we fall asleep that night.

It is funny to recall last year’s Spring Camp. It seems weird in retrospect that the first thing I did was look at my Training Peaks files leading up to and during the camp before I started to write this. I am grateful I left so many notes for each day. The beauty of cycling is that with just a few comments made to your training log post ride you are able to go back and remember in fine detail all of the specifics about the day. This is especially handy in January when it is 25 below and you are doing a threshold test for class. Your mind can go back to a magical road and you no longer feel the discomfort in your legs as you maintain 100%.  We are only a few weeks away but all I can think about are the rolling hills, wooded climbs and great company that we will be immersed in for those wonderful days.

Feedback is overwhelmingly positive on our Spring Training Camp!

I have been to more than several “bike camps”, including some expensive Trek travel ones. The way you guys ran this camp was all-pro, first rate -- bar-none the most expertly-run, beneficial camp I’ve ever attended . For me, it was a lot of miles (since I hadn’t been riding outside that much yet), but instead of suffering and getting weaker, I got stronger as the camp went on. This was only because you guys did it different. Main reasons:   1) The long rides were expertly controlled by top level cyclists Lev and Chris. (Who had the extreme discipline to never once engaged in strong man ego games, even after days of endlessly taunting Lev!) They set the proper pace that they knew was right for our 4 day effort and stuck to it. Period. 2) hydration and eating were emphasized in a way that completely changed my biking experience – this included returning to camp after a morning 30 miles to eat lunch. I usually don’t like to stop once I start, however, what this did was allow my body to really fuel up with REAL food, not goo and bars, for not just the rest of that day, but energy for the following days. THAT -  plus actually eating REAL food on the rides, like the amazing rice bars and homemade granola bars, gave me a steady level of energy I’ve never had on one 80+ mile day, let alone three in a row. 3) recovery included an expert massage EACH night. This made a remarkable difference in how my legs felt in the morning. I was amazed at the lack of soreness I usually feel. Also, I had a nagging back issue the first day, and because of Mike’s work, it got better, instead of worse, every day. What a great addition to bike camp. 4) the only thing riders had to worry about was pedaling! The peace of mind that having a support van with Larry in it, following you every single mile was amazing. From feeds to instant tire changes, Larry was right there! And I didn’t need it, but it was good to know that you could take a ride in the van if you bonked or something happened. I was blown away by the attention to every detail. While we were fueling up next to the fire inside our log cabin after a long ride, Larry was out there in the rain, getting the mud out of our drive trains, and washing down our bikes, so they’d be dialed for the next day’s ride.....WOW 5) location. Rolling through the Wisconsin hills, and twisting through the big pine forests, and stretches of white-sand cranberry bogs...with pretty much no cars...it just doesn’t get any better than that.