Category: Blog

Indoor Training TMI – February 25th Edition

I’ve been on the trainer a lot this past season. I got on right around the end of the Utah League NICA High School Mountain Bike Racing season. I did a few outside rides here along the Wasatch Front, weather permitting. I’ve also been to St. George a few times, and out to Moab once. That’s a whole ‘nuther story. For sure.


One thing I think makes a big difference is a two-bolt seat-post. Yep. Two bolts. Why?

There’s a big difference IMHO between sitting on a trainer in the garage, and riding outside. For one thing, you have a tendency to not balance your weight on your feet with your butt up off the saddle, even a few millimeters, enough to get that precious groin blood flowing again. For another, you’re not increasing and decreasing your inclination (going up and down rolling hills) which also moves you around on your saddle some.

With a two-bolt seatpost and a properly-sized allen wrench handy, you can adjust your seat angle on-the-fly. 

Yep. While sitting on your trainer you can reach down between your legs, or around behind your butt, insert the wrench, and wiggle it a little bit in and out to get the right angle for your poor suffering groin and butt.

Tightening a screw brings that part of the saddle down, and loosening it allows it to upward. It works in conjunction with the opposite screw.

As an example, to bring the nose of the saddle down, loosen the rear bolt, and  tighten the front bolt. Does that make sense?

I’ve discovered for myself that I have to pause pedaling to work on the front bolt, but can do the rear bolt while riding. 

I’ve noticed slight differences in angles with various cycling bibs I wear for indoor training. I’ve also notice a slight difference in the fore-aft positioning of the saddle. And of course, I’ve noticed a big difference when I use a slightly higher front tire stabilizer slot.

Maybe I’m just really picky?

If you’re spending 6+ hours a week on an indoor trainer, (in my case a Kurt Kinetic Road Machine with the Inride power meter sender) you’ll be much happier with a well-adjusted seat.

Stay tuned for some information about the saddle I chose for my indoor trainer too.

Below: screenshots from my Kurt Kinetic Fit App, receiving data from my Kurt Inride sender on my Kurt Road Machine trainer, my Wahoo Blue SC (speed cadence) sender on my bike, and my Suunto Smart heart rate sender. What a mashup! Yes, it works great. I’ll let you in on how I got them all to play nicey-nicey here in the next few weeks if you can be patient.

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Fall 2017 Clearance on Hikercize Program Announced – get the world’s foremost Hiking Fitness Training Program for only $5 for the rest of 2017, and I’ll send you a free copy of my Amazon Best-Selling
“Summit Success: Training for Hiking” and a handful of other sweet bonuses.

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Diamondback Recoil Upgrade – Air Shock

Last year, 2016, my son started mountain bike racing. Previously he’d done road racing with the FFKR jr. devo team up in Salt Lake City. He’d attended a couple of their training camps and got interested in cyclocross (CX) and even took state points leader in his age group in the 2015 fall racing season.

Dallin at the awards banquet for 2015 UTCX

For 2016 he decided to race Mountain Bike at the Lone Peak High School registered with the Utah High School Cycling League and NICA. I decided to become a NICA certified coach, and passed the requirements for the Ride Leader position. This has been upgraded to Level Two Coach for 2017. More on that later though.

The team was sponsored by Fezarri and we decided to get him a Wasatch Peak hardtail at the team discount. I found a really good deal on a Diamondback Recoil full suspension bike and ordered it. It
was heavy, somewhat clunky, but it would get the job done.

Diamondback Recoil 27.5

Now, I’d been a roadie for a good 40 years. Seriously. No kidding. In my wild teen years in California I’d hooked up with a friend who introduced me to sweet light brazed lug double butted tube construction. I was hooked. Over the years I ended up as a bicycle commuter, hitting 150 mile weeks regularly. So now this big knobby tire thing. Argh!

Pretty soon after getting it, even on the light duty trails we ran with the beginner team I was in charge of, it became apparent that at my weight the rear spring, a coil-over design similar to a dirt bike but without the hydraulics, wasn’t working out as nicely as I’d hoped.

Spring Coil – stock on Diamondback Recoil

I dug around on Amazon and found an air shock replacement from Asia that was way less than the “American” counterparts that you usually think of when imagining the perfect rear air suspension on a mountain bike. I won’t name names. Like less than $80. The ratings for the DNM Rear Air Shock were good, so I measured my spring shock to verify the fit and ordered it.

The inner diameter and width of the supplied bushings was slightly off, so I pressed them out (tough, but doable with a clamp and threaded hex head bolt) and used the Diamondback bushings, which fit perfectly in the shocks.

The hardest part was holding the rear triangle up in place while holding the end of the shock in place, while threading the bolt through while keeping the bushing centered. Alone. Fortunately I had a good Bikehand Pro Mechanic Bike Stand to hold the bike in place at waist level while working on it.

The DNM shock included a fairly readable manual to let you know what pressures to load the main and rebound cylinders with, and I messed around with it for about a half hour to get the bike to settle in at the right pressure.

Total time for this was about 3 hours, while answering the phone, checking email, verifying a thing or two on Youtube, etc. You could probably do it in an hour or less without the messing about.

NEXT: Derailleur replacement. Drat.

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Training Program Adjustment Phase Explained – Hikercize

One thing a lot of canned training programs skip or gloss over is the “Adjustment Phase” which is one short cycle, 3 to 6 weeks, during which you adjust from Non-Training Life to Training Life.

Check out the video for more, and how we address this issue in Hikercize at

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