You don’t need an expensive gym or personal trainer to stay fit and healthy. Cycling is one of the best forms of exercise and it doesn’t cost a fortune. You can save money on equipment, clothes, and membership fees by using your own two legs as your primary source of exercise. Here are 10 reasons why cycling is the best form of exercise:

Cycling is a great way to lose weight
Cycling is a fantastic way to lose weight. If you want to slim down, then you should definitely consider cycling as your go-to form of exercise. It’s a low-impact exercise, meaning that there is less stress on your joints. This makes it an ideal form of exercise for people who have knee pain or who are prone to injury. Cycling also burns calories at a high rate. You can expect to burn up to 600 calories during a 30-minute cycling session, which is more than a 45-minute jog! If you want to lose weight, you simply need to increase the number of hours you cycle each week. Moreover, cycling is also a great way to maintain your weight if you’re already at your desired weight. Cycling is a low-impact exercise that doesn’t put a lot of strain on your body. It’s a great way to maintain your weight once you’ve already lost the extra pounds.

Cycling can help relieve depression and anxiety
Cycling is a great way to reduce depression and anxiety. There is a mounting body of research that supports this claim. Riding a bike releases endorphins, which are responsible for making you feel good. This can be particularly helpful in treating cases of mild depression. If you’re suffering from depression, you should seek medical treatment. Cycling can be a great addition to your treatment plan. Endorphins can help improve your mood and make you feel happier. Cycling can also improve your self-esteem. If you’re self-conscious about your body, you may be reluctant to go out somewhere like the gym. Cycling, on the other hand, is much more relaxed and low-key. It’s also a great way to get fresh air and sunshine. Cycling can also help relieve social anxiety. If you’re shy and socially anxious, cycling is a great way to get out and meet new people. It’s much less intimidating than going to the gym.

It’s a great way to strengthen your core
Cycling is a fantastic way to strengthen your core and abs. When you’re cycling, you want to make sure that you engage your core muscles. If you don’t, you’re likely to injure your lower back. Cycling is also a great way to strengthen your abdominal muscles. Cycling can help you develop a six-pack. It’s a low-intensity exercise that can help tighten up your core and strengthen your abdominal muscles. If you add some cycling accessories to your routine, you can further strengthen your core. Cycling is also a great way to improve your posture. If you’re worried about slouching or have concerns about your posture, cycling is a great way to stay upright. It’s also a great way to help avoid back problems.

It’s an easy way to build endurance
Cycling is a great way to get out of breath and build endurance. If you’re a beginner, it can be challenging to build up your endurance without pushing yourself too hard. If you’re new to cycling, it can be a challenge to push yourself to build up your endurance. Cycling is a great way to push yourself with reduced risk of injury. Cycling is low-impact, which means that there is less pressure on your joints and muscles. If you want to build up your endurance, you simply need to ride longer each day. Cycling is also a great way to improve your lung capacity. If you want to improve your lung capacity, you can try interval training. This is where you alternate between short bursts of high-intensity cycling with periods of lower intensity cycling. This type of training can help you improve your lung capacity in a short amount of time and make you faster.

You don’t need special equipment or a gym membership
If you’re worried about the costs, don’t be. You don’t need special equipment or a gym membership to reap the benefits of cycling. Of course, there are some accessories you should consider investing in to make your ride more comfortable. A good pair of cycling shorts, a new helmet, cycling shoes, and a water bottle are essential. You can also invest in cycling shorts if you want to reduce chafing and have comfort when you ride longer distances.

Biking is one of the most eco-friendly forms of exercise
Cycling is one of the most eco-friendly forms of transportation and exercise. It doesn’t produce any emissions. This makes it a great form of exercise for people who are concerned about the environment. Cycling is also a good way to get around. If you live in a dense urban area, you can use your bike to commute to work. This can be a great way to get some exercise while getting to and from your job. Cycling is also a good way to get some sun and get away from your computer. This can be a great way to take a break from your job and relieve stress.

Cyclists have better posture than runners
Cyclists have better posture than runners. When you run, your head is bound to dip down towards your chest. This can strain your neck and lead to poor posture. When you cycle, you need to keep your head up at all times. This can help improve your posture and lead to better health. Cycling is also a great way to strengthen your core and abdominal muscles. If you want to improve your posture, you need to strengthen these muscles. Cycling is a great way to do this. Cycling is also a great way to improve your cardiovascular health. This can help you lower your blood pressure and prevent heart attacks.

You can do it almost anywhere and anytime
Cycling is one of the most versatile forms of exercise. You can do it almost anywhere and anytime. You can cycle outside while the weather is good or you can use a stationary bike indoors in the winter. Cycling is a great way to get exercise when you travel. It’s easy to transport and great for exercising in an unfamiliar place. You can cycle in all seasons. If the weather gets too cold, you can use a stationary bike. Cycling is a great way to exercise at night. You can use lights and reflectors to stay safe while cycling in the dark. Cycling is also a great way to exercise with your family. You can cycle with your kids or take your partner out for a ride. 

Conclusion
Cycling is one of the best forms of exercise you can do for your body. It’s easy to do, it doesn’t cost a lot of money, and you can do it almost anywhere. If you’re looking to lose weight, relieve anxiety, or strengthen your core, cycling is a fantastic option. Cycling is one of the most eco-friendly forms of exercise and a great way to stay in shape. It’s easy to do, and you can do it almost anywhere and anytime. If you want to stay fit and healthy, consider cycling as your go-to form of exercise.

When you love cycling and cramps come along, it can be a nightmarish scenario. However, not all is lost. Read on to know about the relationship between cycling and cramps for cyclists as well as tips to tackle them effectively. It is common knowledge that exercise brings numerous benefits to our body— from lowering blood pressure to boosting metabolism and strengthening muscles. For many people who lead sedentary lifestyles or have desk jobs, hitting the gym or going for a long bike ride is the perfect antidote for their inactive lifestyle. In fact, studies show that regular aerobic exercise can also help prevent heart disease, diabetes, and hypertension. However, when you love cycling and cramps come along… Well, things get a little tricky. Although most of us assume that sweating while exercising is a good thing because it means your body is releasing toxins through your pores, this isn’t always true. Indeed, those pangs of pain in your calves after an hour of cycling are a sign that something has gone awry.

What Is A Cycling Cramp?
A cramp is a sudden and involuntary contraction of the muscles which causes severe pain and can make movement difficult, if not impossible. Cramps most commonly occur in the legs and feet, but can also affect the hands, torso, and even the eyelids. Cramps can occur during exercise or at rest and can be either acute or chronic. Cramps are usually caused by dehydration or electrolyte imbalance, muscle fatigue, or a lack of glucose in the bloodstream, which can be caused by eating too few carbohydrates.

When Does Cramping Happen?
Cramps that occur during or immediately after exercise are usually due to dehydration or electrolyte imbalance. Exercisers who sweat heavily are especially prone to cramps caused by dehydration, as opposed to cramps caused by a lack of electrolytes. Cramps that occur after exercise, especially those that happen after you cool down, are more likely due to a lack of glucose in the bloodstream.

Why Do Muscles Cramp While Cycling?
Cramping happens when something goes wrong with the chemical process where your brain sends signals to your muscles to contract. There are various reasons why this could happen, but the most common one is a lack of fluid in your muscles. We all have fluid in our muscles, and that helps them work properly. However, if you don’t drink enough when exercising, or you sweat a lot, you can lose too much fluid from your muscles, which can cause them to cramp. When cramps happen, you need to stop exercising immediately, as if you continue exercising when you have a cramp, you could make it worse. You should also try to rehydrate yourself as soon as possible to avoid cramps from happening again.

How To Stop Cycling Cramps?
For Cramps Caused by Dehydration - The first thing you should do is rehydrate yourself by drinking water and/or sports drinks. You should also try to eat something that contains electrolytes, such as coconut water or salted peanuts. For Cramps Caused by a lack of glucose - There are some simple steps you can take to avoid cramping. For example, a good practice before your ride is to eat a small snack that contains high-glycemic sugar, such as peanuts or dried apricots. Other tips include wearing the right clothing and riding at a more moderate pace. For cramps caused by other factors - ff you have recurring cramps, you should talk to a doctor to figure out what’s causing them and if you need to do anything about them.

Conclusion and Summary
Cycling cramps can be debilitating and painful, but they are often preventable. By staying hydrated and eating before and during your ride, you can reduce the chance of cramping. You should also know what type of cramps you have so you know what to do about them. If you experience cramping, it’s important to stop immediately and rest until you feel better. You can then resume your ride once the cramps have subsided.

Your own method of avoiding and treating cramps needs to be formula based upon your own individual physiology, training load at the time, and conditions in which you're training or racing. It may require trial and error. For example, I find that by more aggressively drinking and eating earlier on the longer rides and getting ahead of dehydration and depletion, I tend to have fewer cramps.

​If a cramp is bothering you, experiment with your hydration strategy, and ensure lack of fueling is not causing fatigue. Make sure you're not drastically changing your position between bikes, and that your training stimulus is in line with the stressors your events will place on your body.

Emma!

Update: Emma is the 2022 US National Road Race Champion - she gets to wear the Stars and Stripes. We could not be more proud
.
Emma Langley won the Joe Martin Stage Race yesterday racing for EF Education-TIBCO-SVB - the longest-running North American women's pro team. This is like really big news for sure. While it is her first UCI stage race victory it is not her first race win. Emma Langley is from Richmond Virginia. She joined our DORNIER Racing Domestic Elite team back in 2018 and won a lot. She, at the time, was looking for a team to help elevate her cycling career. So, Emma, along with Austin Thompson and Anna DeMonte, joined DORNIER Racing that year expanding a really strong squad with Theresa O'Sullivan, Merrill Thierman, Cinthia Lehner, and Danielle Clark. Emma was pleasant, trained hard, and just raced her bike - very well I might add. I can't tell you how proud we are of her for finding success in the sport that we love, which can also be grueling at times. To the difficulty of the sport, Austin and Anna both left bike racing due to injuries they sustained while racing at these higher levels. After a few seasons with DORNIER Racing (aka Unknown Racing) Emma found EF Education-TIBCO-SVB which gives opportunities to up-and-coming riders, like Emma, to see what they can do.
Our small program may have contributed only an eyedropper of water in Emma's pool of success, but it sure feels good to watch her progress into a stage racer at the top of the sport.
Pro Cycling otherwise in North America is in a bit of a shambles. The continental pro scene is drying up with long-term teams, like Jelly Belly, UHC, Hincapie, and SmartStop evaporating. The races themselves have fragmented and that has led to various criterium (crit) race organizations and teams forming to keep it going like Legion of LA, Best Buddies, and Project Echelon emerging or re-emerging. But the latest changes may unintentionally only be making it worse. Crits seem to be the only thing Americans even barely care about. But people don't even show up for them in big numbers anymore. Road races are expensive and hard to put on - so no promoter wants to take the risk. Everyone believed in the Lance Armstrong story, cancer recovery, and capturing the American dream in the Tour de France (the one race everyone knows about) - and that helped grow the sport here - but the ensuing scandal also helped shrink it again.
What's the problem with American Cycling?
There is no gate for ticket sales, TV for awareness, or money for teams. The value proposition to support a team in the US is low. Basically, charity gifts to just get by. In Europe, people line the roads, watch the races on TV, and support the brands that support the racing. And in turn the brands fund the teams... up to $20 million a year for a world tour team. Yeah, we don't have that here.  The big races in the US like Tour of California, Utah, and Colorado have gone away due to financial loss and lack of funding. Winston Salem had, and then lost, a bigger annual UCI event. Joe Martin Stage Race keeps a long tradition going now with the help of Wal-Mart. Back in time, the Tour Dupont and Tour de Trump used to give hope to the rise of great American road racing. All gone.
Now what?
For now, we cheer for Emma, follow and support her and her team, and look for others like her to inspire young girls and women in the sport. We also look for other potential heroes like Enzo Hincapie - the son of famed US Rider George Hincapie - who, at age thirteen, has been tearing up the local race circuit with wins in increasingly big races just like George did at a young age. And we continue to keep programs like grassroots HopFly Racing and the charitable work we do afloat with sponsor money needed to participate until the US road cycling scene can establish a solid economic base like we see in NASCAR or European bike racing.

Way to go, Emma - you inspire us and have been a great success so far, and congrats on your win at JMSR.

A little local competition.
Brad Reed created this gravel route around Waxhaw and set the ride up as one segment. This is about a 2 hour ride with about 50/50 gravel to road. The fastest time will get "The Waxhaw Gravel King / Queen Race Route" Trophy sent to them. The only catch is when you get the message from Strava that your time has been beaten, (No Ties. Whomever has the fastest time first keeps the Trophy.) you must forward or deliver the handmade trophy to the next KOM/QOM. Should be fun to see where this thing goes and hope you play along when riding your gavel bike down this way. Doing this route under two hours should be a push. Doing it in 1:45 min would be killing it. The original KOM is at 1:49 so it is a fast course. Here is a sample from Brad:
https://www.strava.com/activities/4505023982
If you do not pay for Strava you will need to screenshot your result and send to unknowncycling@gmail.com to be eligible for King/Queen and/or any prizes.

In a COVID world, nothing like doing a solo effort on gravel. If you are fast enough, you get a Trophy. If you are not fast enough, you get a great gravel ride locally. Be safe out there and enjoy riding your bike. Visit the Unknown Gravel! website for the official route on RWGPS, current leaderboard, and more information:
https://www.unknowncycling.org/waxhawgravelking.html

This route incorporates all of the known gravel sections near Waxhaw without back tracking too much. You only ride one gravel section twice once going out and once coming back. The gravel is fast at times where you can ride a 28-30M tire. Brad runs 38c at or around 40PSI (187LB). Do you want to be the Waxhaw Gravel King or Queen and win the Trophy? As the winner you will get the trophy from the prior winner and then you are in charge. If you lose it, you will need to send it or drop it off for the next KOM/QOM so that they can then be in charge. Simple rules. Simple concept. Now go ride your bike.

​Please obey all traffic laws. These roads are open to traffic and it is your responsibility to ride safely. There are a few busy roads on the route use/cross with caution. No KOM is worth taking risks on a busy road. Have fun.

WARNING: The Gravel King route goes through uncertain roadways including a construction zone, major highways, and two private roads. Travel this course at your own risk.

This blog entry is very simple... A visual guide to help you dress as it gets cold. Check the Store for items you may need but enjoy this useful reference guide regardless.

Ride the Unknown Bike & Brew Time Trial Challenge - a Strava Event
This is not a race, but a challenge against the clock for charity and prizes. You ride your bike on real roads, but scored by your Strava result at the end of the event window. This course uses part of the popular airport loop, has no left turns and uses the traffic circle for 10 awesome miles of time trial fun out on real roads - with so many events going virtual - this is a real ride on real roads with real prizes. You can sign up for $10, make an additional donation on the Unknown Cycling website, or sign up and not ride to donate. But what is the fun in that?

Ride the course alone at your convenience Aug 10-16, 2020.
Podium Awards for the following challenge categories:
18 Payouts - Cash Guaranteed!!!
Overall Male/Female $50/20/10 cash+prizes+available money
Overall Eddy Merckx Male/Female $50/20/10 cash+prizes+available money
Masters 45+ Male/Female $50/20/10 cash+prizes+available money

This is the “Tri Unknown 10mi TT” segment that you need to ride to be counted:
https://www.strava.com/segments/25165170
Can appear under hidden segments - Show Hidden Segments then click the “Unhide” button

To Be Eligible:

1. Make a registration donation $10 and sign up here
2. Sign the Unknown Bike & Brew waiver here
3. Ride the segment between Aug 10-16 and upload to Strava by 11:59 PM Aug 16, 2020
4. You must title your ride on Strava
   "Unknown TT Challenge" for a time trial bike or
   "Unknown TT Challenge EM" if you rode a road bike Eddy Merckx style

Rules:

1. This Challenge is not a race and is a non-sanctioned event with no affiliation to USA Cycling or any other organization but a challenge ride against the clock on your own at your convenience.
2. Maintain social distance at all times and do not gather; this ride was designed for you to enter and exit the course alone; please do so.
3. NO eBikes, drafting, moto-pacing, or cheating.
   NO e-, mechanical-, or biological- doping of any kind.
4. Scoring will be done by Strava and is considered final; you can ride the course multiple times we’ll take your best time.
5. Roads are open to cars/truck so follow traffic laws and rules of the road at all times.
6. Rolling starts are allowed, and recommended, into the segment start point.
7. There are no course marshals, escorts, or officials and the honor system is used for all aspects of this Challenge.
8. Please sign the Unknown Bike & Brew waiver if you have not done so for 2020.
9. You agree to not hold responsible the volunteers, Unknown Brewing, Over the Edge Cycling Club. All riding is done at the rider’s own risk.
10. Once awarded, Challenge prizes must be claimed within 15 days at Unknown Brewing Company 1327 S Mint Street Charlotte, NC.

You can see the Start and End points on the road. When approaching the start on West Blvd pass Yorkmont and you will see the marking at the first driveway after the light. Keep going, rolling start is best. For the finish look for the markings and if you can see the stop sign you are done.

After you finish, please tag or post on Unknown Bike & Brew Facebook and post on social media #unknownTTchallenge with a picture.

FAQs

Q. Where do I park?
A. You should park at Unknown Brewery 1327 S Mint Street and warm up on the ride from S Mint Street to West Blvd to the start. You can also park anywhere and ride to the start or you can park at the start using the lot right next to the start (see map below park in P area ONLY at 4800 West Blvd Charlotte NC). Be careful to allow your Garmin to make sure you start prior to the start line when you intend to start. Keep in mind your GPS can start you on the segment anywhere there are green dots.

Q. What is Eddy Merckx?
A. Eddy Merck time trial format for a TT where a standard road/gravel bike is used. In this way more people can participate without special, and sometimes expensive, specialized time trial aero equipment. So sign up and use your regular bike.

Q. Who do I contact with questions?
A. unknowncycling@gmail.com

Q. I was on the course and was slowed down by a car, traffic light (there's only one at right turn) , bird, plane, whatever. What do I do?
A. Poo poo happens - you're a cyclist; be safe. You can ride the course more than once.start again now or before the deadline. You choose. Or just keep going.... Persevere.

Q. How do you register more than one person?
A. Check out with extra Qty and then email unknowncycling@gmail.com with the names of the additional rider. Make sure they also complete the other requirements listed above.

Q. I am just a beginner, why should I do this?
A. As a beginner you should be doing this. The 10 mile TT is a classic way to keep track of training and fitness growth. By riding the course you will get a good baseline for your training. Each month you can ride the course again to see how much progress you have made. Also, TTs are way more technical and challenging than you think and making improvements to your bike and technique will keep you engaged in the sport - like perfecting a golf swing.

Q. Who do I contact with questions?
A. unknowncycling@gmail.com

Q. What charities does this ride support?
A. Over the Edge Cycling Club is a 501c3 so the $10 fee is going to a charity that supports a range of cycling programs and fundraising in the Charlotte area. But we are also taking proceeds from this event and giving them directly to the Bike MS September event and the Alzheimer's Association via the David Moore Foundation. The amount depends on participation so please encourage others to join the Challenge. More info on this website. If you have any questions, let us know.at unknowncycling@gmail.com

Event Communique 4
- The course is closed!
- THANK YOU for making this a success we will have $500 to donate to Bike MS September event.
- Interim results have been posted as of 8/16 9PM; PDF link below
- 59:59 means your time has not registered or we can't find the Strava record. Please email unknowncycling@gmail.com with questions. omissions or errors in the results including a link to your Strava ride if you have an issue. We tried to find your latest/fasted time; let us know if we did not.
- These are preliminary final results - protest window closes at 3PM Monday 8/17
- Prizes will be available for pickup at Unknown - details to follow

​​Sometimes life gives you setbacks and, yes, they can really suck, but you have them. They make you feel as if you are not the best you can be. You think, "Have I wasted my time should I even do this any more?" You feel the weight and pressure on your shoulders. With this, you start to get into your own head and that can affect performance. It can be frustrating...

This was how most of the Sunbelt Rentals p/b Craft Ginger Ale team felt at the first team race at Tour of the Southern Highlands (TOSH) in Woodstock, Georgia. This is a junior selection race - so definitely not the best one to have a "bad day", to say the least. With a great day, you can be selected for the National team. The National team is designed to be a collection of the best junior racers in the USA and represents the country in Europe later in the year. So yes, this race was important since it opens doors for young racers and gives them a chance to don the red, white, and blue kit.

A stage race has multiple parts or stages, like the Tour de France, where the lowest total time wins and there are chances for time bonuses based on sprint and KOM points in the stages, just like the Tour. The first stage at TOSH is the Individual Time Trial (ITT), the second stage is the Criterium, third is the circuit race, and fourth is the 75-mile hilly Road Race. The Road Race is really the main selection race since it has big climbs, long distance, and time lost can be counted in minutes, when compared to seconds lost or gained in the ITT or Criterium. During every stage, we discovered how good the other national talent is and discovered it was just really hard to race at this level. Soon, into the stages, we learned more about each other, ourselves, and the competitors. This was a great learning experience, but at one point, we did have to lower our own expectations and just resign ourselves to finish - which by itself was a very big goal given how many kids were dropping out.  

The craziest of the days was the final day - the road race, stage four. The race started at 8:15 AM and with a thirty-minute drive, we were up at 6:00 AM - we need to check the bike, eat, stay warm, get dressed, do I have all my gear, and then sign in. Oh, and yes it was very cold and I mean like -5C degrees! We arrived at the start, warmed up as best we could given the ice on the windows, and then worked our way to the start line; hopeful for a better result. The race started; we were hopeful.  As the group began to hit the first climbs on the day it immediately got very hard - and I was wondering how or if I was going to finish the race - especially this being the 1st of four long laps. Teammate David had a problem I would later find out that he had his chain drop, equipment failure… oh, cycling can be tough. The climbing continues, I must go on... for myself for the team. In the end I did finish. I met my revised goal. I didn't win but only 1 of 120 did.

So, yes the weekend results were not as we hoped… but what I learned recently is that you most take the good with the bad. You must use your failures as inspiration to do so much better in the future. It makes you want to do better even more than before, it puts fuel in the fire. The bad is what makes the good times seem so great and fun. It gives us something to compare it to. So you must look at the bad as just part of the process in life, cycling, or whatever you do. This is so very much a big part of cycling, the sport brings let downs, these let downs are what we must fight through. If we can make it through the bad parts of the sport, we know we truly like it for what it is. We don’t just like it because we are good at it. You must think to yourself, am I doing something just because I am good at it or do I truly love it. And how can I help my teammates and myself achieve?

You must also be on top of your self mentally. You must have your head in the game and focus. You can’t worry too much about the other people you race, but you need to respect their capabilities and adjust. You need to race-your-race as if you don”t know the other people at all, dig deep and pedal harder. And you must race to win!

I have learned a lot from this trip and while I didn’t get the results I had wanted, I did get something just as useful. I got the experience and that was priceless; I learned so many new things about my team, the sport, and most importantly myself. I learned what I need to do to better myself on and off the bike. I also got to know my new teammates better and what it takes to be part of a team. For now, back to family, training, and school - the three things that matter the most to me as I prepare for the next race.

Written by Ethan Lee - a junior on the Sunbelt Rentals p/b Craft Ginger Ale team

Daily, it seems like I hear a story of a cyclist getting hit by a car. According to People for Bikes between 2010 and 2016, fatalities of cyclists struck by vehicles rose by 35 percent, up to 840 souls, in 2016. That increase, supposedly, doesn’t indicate a growing risk, but rather the overall growth of cycling. With that - fatal automobile accidents due to distracted driving have also skyrocketed during that same period. The NHTSA estimates that on any given day, some 660,000 people are using cell phones while they drive (I think it's WAY higher). This distraction is creating additional risk for all road users and especially cyclists/pedestrians as distractions increase the likelihood of a car/bike/person collisions. Here's a stat - 100% of the people hit by a car were hit by a car. If you are the one injured or killed the statistics mean nothing. Your injuries will likely change the course of your life and your recovery can take years; assuming you survive.

But drivers are killing themselves and other drivers and passengers as well. There are over 30,000 vehicle related deaths each year. Safer cars have helped reduce those deaths from over 40,000 in the 70s, 80s, and 90s - though it's like having a better helmet in football - it just makes you feel safer and hit harder. Regardless, that is about 11 car-related deaths per 100,000 in the general population. If you translate the 840 cycling deaths in 2016 to the supposed 47.8 million people who "participate in cycling" - then 1.8 cyclists per 100,000 cyclists are killed. The problem with that is of the cycling participants some rode 1x in the year and others potentially hundreds of times and everything in between. But with that simple analysis you are probably safer cycling than driving – that is unless you cycle all of the time and then the probability of having a car/bike collision instinctively has to go up since you are simply on the road so much more. And when there is an incident the consequences are severe. Earl Gillon from NC was known as an experienced safe rider and covering over 20,000 miles a year - many times over 100 miles in a day. He retired from his career and then, while riding alone on a sunny day in NC at age 64, was hit from behind and is now dead in an instant. Pro cyclist Seth Jones, preparing to leave for his racing season in Europe, was riding alone and hit from behind by a distracted driver who drifted over into the right side white line.  Seth barely survived since it happened in front of a firehouse so he was able to get immediate aid and was transported to a local trauma center to stop brain bleeding that would have otherwise killed him.

When hits with cars do happen forty percent of fatalities are from rear end collisions. We all fear/dread the notion of being struck from behind by an inattentive driver. I have to admit I tense up when cars approach from behind double checking my place on the road or shoulder. Are they paying attention? Do they see me? Are they going to move over? Second most common car-bike impact is a t-hit for 10% - like Stacy Stranick - a Charlotte NC cyclist killed while riding alone with a car illegally turning in front of her. In another post maybe we should look into the apparent lack of consequences for drivers who hit cyclists. Groups of cyclists are are hit as well. Yesterday in Townsville Australia a group of five cyclists hit and run major injuries for all. Group rides have been ploughed through on many occasions over the years recently in Davie Florida and other places where there are also fatalities and major injuries.

Another way to look at safety when compared to driving is as follows. With a reported 222M drivers on the road and estimated 47M participating cyclists - and using the known annual death rates - you can see that cycling, per user, is safer than driving or being a passenger in a car. These numbers do not take into account trips or miles per user but that is true on both the car and bike side of this comparison.  This is just a per 100k estimate of death rates for known users. So, the idea is fatality rates for cycling is better than automobiles and basically safe; but not as safe as we would like it to be. Until 100% of users cycling are not struck  and killed - the 1.8 per 100k cyclists can face horrible consequences doing what they love for fitness, commuting, or transportation.

The next time you are driving in a car as a passenger or have your passenger keep track of how many people are texting, distracted, or looking at their phones. In the 70s drivers used to crash when changing the radio station on their car. Now, with so many additional functions and screens in the car, and add to that the functionality of touchscreens, social media, and a smartphone - there are simply too many distractions. In a 2018 Tesla Model X crash - the driver was playing a video game while his car ploughed into a concrete barrier killing himself. People are not concentrating on driving like they should so the roads have become less safe. And we are in this awkward transition from people actually incompetently driving cars to [safer?] automated cars - that may in the end be safer and help reduce or avoid these rear impact car-bike collisions that account for 40% of cyclist deaths. 

In Charlotte, NC where a number of people have been hit either from behind or t-boned some of these people have died and some have had their life altered. Is that acceptable risk of participating in the sport or transportation that we love? Only you can decide that for yourself. What some people are doing are rediscovering off-road riding like mountain biking or gravel riding where there is less interaction with vehicles. This is a form of retreat where we give up the roads for safer pass on a dirt or gravel path. Or do we fight and show up on the road and with mass-participation make it safer like in the Netherlands. After two streets in Minneapolis were converted to be more bicycle friendly, bike traffic increased 43%, total vehicle crashes decreased, traffic efficiency was maintained, and parking revenues remained consistent. So, it is possible to improve safety when advocacy is used and cities balance the needs of all users. In the chart below - you can see being hit from behind can lead to fatalities but it is important to point out that, at least in North Carolina, only 4% of incidents are "hit-from-behind" in nature. Another key point is that cyclists also crash themselves quite a bit - in fact 70% of the time - implying that only 30% of crashes actually involve a car although when it does involve a car it can be more severe and especially when from behind.

​In conclusion, I take all of that as road cycling is generally safe, at least statistically, so I am not giving it up. I am more likely to be involved in an incident from a mistake rather than hit by a car. But when when riding on the road I also feel it may be safer to ride in a group and use a camera. With both - information about what happened in an incident can help me recover and reduce the likelihood of someone getting away with a hit-and-run. The new cameras record in a loop on a memory card and have crash detection so footage is kept should there be a fall or impact. Whatever you decide about riding on the road be visible with flashing lights (front and rear) and high viz clothing. Regardless, the onus is on the driver to pay attention and not hit cyclists high viz or not. As a cyclist, we can help raise support and awareness for safety by sharing our stories and being respectful to motorists and obey traffic laws. Be safe and I hope to see you on the road - and not read about you one day and vice versa.

Thoughts? Leave a comment.
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Sources: Statista, People for Bikes, Outside Magazine, League of American Bicyclists, WeeklyRides.com

​A few months ago we took old race/club team kits and gave them to Berhane. He is an Ethiopian national who works at the Hilton in Charlotte NC. We have become friends over the years as he has watched the Dornier Racing and Unknown Racing p/b Sunbelt Rentals juniors team get ready for race trips - when they meet at the hotel. We, since then, speak a common language of cycling together.
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A few months ago, before his annual trip home, we took old team clothing and gave it to him to bring to Ethiopia where they are just not able to afford $150 club kits. They also struggle to afford bikes and, obviously, helmets. But they are smiling and now riding bikes in cycling clothing. According to Berhane, on his last trip there these old kits brought so much joy to the town of Gondar that we are already planning the same thing again for next year as well as some money for bikes/helmets. He gets new photos every few weeks thanking him. This, practically speaking, is one of the easier things we have done as a club to help - but it is becoming a favorite since it is so straightforward and directly impactful and helps our new friend. 

Berhane is from Gondar - a city in northern Ethiopia founded In 1636 by King Fasiladas, which became the country′s permanent capital for two centuries. It's now known for the walled Fasil Ghebbi fortress and palace compound, once the seat of Ethiopian emperors and the 17th-century castle of Emperor Fasilides. Another famous structure is the Debre Berhan Selassie church, with an interior of elaborate murals, including a ceiling of faces shown above. The church also houses wall murals like the one below. I could not help but draw a parallel between the wall mural of people on horses and the modern smiling faces of the cycling group on bikes loosely formed around the love of cycling and the newly acquired cycling gear.​

Berhane will be going home again in December 2019 and again we will assemble some cycling clothing, and other items, to make his trip just a little more fulfilling and bring a smile to his and other faces in Gondar. Maybe someday there will be a wall mural painted for the faces of the cycling group formed around this effort. Until then we can enjoy this small project and appreciate how much we have and how even small gestures can go a long way in helping others.

GRAVEL! - usually a loud verbal warning about adverse road conditions on a road group ride, but the perfectly normal condition on a gravel ride. Introducing UNKNOWN Gravel! Road riding is still a blast but some folks are looking for new challenges - and gravel bikes can provide just that taking you to new scenic places with less traffic. At the start, common questions are "Where do I ride?", "What are the roads like?" or "What equipment do I need?" - well at the UNKNOWN Gravel! website we are going to help answer those questions - at least in the Charlotte area. For now, there are a few tested routes within an hour or two of Charlotte with info on the ride itself, parking, and GPX/TCX files to follow in your Garmin or Wahoo. Also, info on how to load a route to your Garmin. Know a great route? Let us know we'll check it out.

NEW: Unknown Gravel! event Jan 26 in Clover SC

Some basic info: Modern gravel bikes tend to have road geometries and rider fit but the frames and wheels are wider and handle bigger tires, run tubeless, and have disc brakes. To contrast, a Cyclocross bike will have a higher bottom bracket for clearing obstacles and shorter wheelbase for better handling on the demanding tight courses seen in most CX events. However, these CX bikes and even idle mountain bikes can ride gravel just fine - and certainly get you started until you are ready to make a bigger investment. Some custom gravel bikes are getting 1X11 or 1X12, referred to as "One By" shifting to simplify the design, decrease weight, and improve reliability. In a One By design there is no front derailleur and the rear derailleur is generally a mountain pedigree, has a longer cage, and what is known as a clutch to prevent chain slack when riding on bumpy surfaces although some road derailleurs are now available with a clutch. One By solutions tend to have the same gear range as a 22 or 24 speed but with fewer gears in between gears... If that matters a Two By allows for complete gear range as well as the in between gears.

​Five differences between road and gravel bikes. 

For the cockpit, people prefer road shifters and standard drop bars with a little flair as an option. Wheels like the Boyd Pinnacle 700c disc can be paired with tires that have just a little tread like the Specialized Sawtooth in a size of over 30mm can cover most packed gravel in the area and roll nicely when the surface is paved. As the conditions get muddy or more technical so will your choice on tire, wheels and related equipment. Some frames support both 700c and 650b wheelsets. For 650b tires can hold more volume and be 2.5 inches or more making for a more confortable ride and support more technical trails (more roots and rocks). Generally, roadies also switch to mountain or SPD pedals and shoes as they tend to stay cleaner and handle abuse when debris is encountered and dismounting is needed. Who wants to get a $300 Sidi shoe stuck in the mud/gravel anyway? SPD stays cleaner and easier to walk in at the pub after the ride or wear to a spin class when no outside riding is possible at all.

As for roads - there are an increasing number of resources for identifying good gravel routes. One is on the UNKNOWN Gravel! website. But those are just for the Charlotte area. There is also a Google map of the US with some gravel roads identified. The problem with this map is it is not complete, shows hybrid routes as gravel roads, does not have GPX/TCX files or route info, and will likely take a long time to get right. When building your own route or looking for roads - think old fire roads and rural areas. These tend to have the most gravel sections. Gravel roads also tend to drain very well after rain making this a better cycling sport than mountain biking after heavy rain. Also, Strava if you know someone who said "Hey that was the best gravel ride ever" - you may want to look at the route and then export the TCX/GPX for yourself.

In summary, there are a few things to consider when setting up a gravel bike. Some of this has already been thought through by the manufacturers and so you can buy one ready to go with some of these things in mind and at a range of prices. Regardless, if you build your own or buy one - get out and ride and have fun on the gravel surface.

Thanks to First Flight Bicycles and Boyd Cycling for the help on the current routes. Find gravel events on WeeklyRides.com and join Boyd Cycling 2/9/19 for their gravel event at Sumter National Forest. Check BikeSource, Bicycle Sport, First Flight, Cycle Haus, or favorite local bike shop for equipment if you don't have a bike configured for gravel just yet - or if you have questions about equipment.

​Comments, feedback? Let us know.
More info at https://www.unknowncycling.org/gravel.html

Sample wheels, tires, shoes and pedals: