Crankwithprocycle february 2017

India’s only lifestyle bicycle magazine

Volume 5 Issue 1

KARENG / 2016 / 68421

February 2017

Rs. 100/-

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lusive M e Exc

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Featured Aim high with a TRI Profiles Ila Patil Showcase Ridley Fenix A10 Exploring the French Indo-Chine

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Kolkata: No.14, Commerce House, 2A,O Bentinck Street, Kolkata - 700 013, West Bengal, India.|Tel: 070440 30370 | Email: kolkata@starkennbikes.com

InThisIssue CFINews 37th Asian Track Championships

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IndustryNews The Bicycle Excon 2016 Scott Sports India launches its Head to Toe riding gear

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ProCycling Cycling through the Blue Mountains - The Tour of Nilgiris Aim High with a “Tri” - with Deepak Raj Bliss in the Hills

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CityTalk Thiru Peter Van Geit & The Chennai Trekkers Club (CTC)

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HealthWise Happy, Injury free Triathlon tips

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ShowCase Ridley Fenix A10

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PlanetSaddle Riding through the French IndoChine Ila “The Powertrain” Patil

20 21

WorkBayWatch Winter Maintenance Tips

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CrankActive Zumba : The fitness movement !

24 24

ToyCentral Some Triathlon Mean Machines and Essentials

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BANGALORE’S FAVOURITE BICYCLE SUPERSTORE INDIRANAGAR Discover a world of premium bikes from global brands, genuine spares, impeccable service and expert advice at ProCycle, Bangalore’s bike superstore. Great rental plans too.

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ProCycle Indiranagar #226, I Main Rd, Domlur 2nd Stage, Indiranagar Bangalore - 560071. Tel: +91 80 2520 2004

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Editor’sNote

The CRANK with ProCycle Team Managing Editor and Publisher Vikram K Limsay Invitee editor Onkar Singh, Secretary General, CFI Bureau Operations Harkamal Sethi Edit Desk Dr. Meera Velankar Sumana Srivastava Joseph Anish Creative and Design N. Chandru Contact editdeskcrank@procycle.in subscribecrank@procycle.in advertisecrank@procycle.in Expert Test Team Ignatius Chen Issue Contributors Sanjana Shashidhar Deepak Raj Dr Dhanajeyan Jayavel All Rights Reserved By ProCycle and Sports India Pvt. Ltd. Corporate Office and Showroom 226, 1st Main Road, Service Road Domlur 2nd Stage, Indira Nagar Bangalore – 560071 Tel: 080 41161902, +91 95380 66695 Website www.procycle.in Follow us on Facebook: @CrankwithProCycle https://www.facebook.com/CrankwithProCycle/ Cover Pic Deepak Raj Back Cover Tour Of Nilgiris Printed By Print 2 Last Solutions

Dear Readers, It gives me great pleasure to begin our 5th year with this edition At the beginning of every year, many in the riding community make a new year resolution to compete in a triathlon before that year ends. We have dedicated this issue to Triathlon to help you plan for the year. Complete with planning, tips, dos and dont’s, injury prevention etc with a perspective from someone who is immensely experienced in the sport, Mr. Deepak Raj The very successful TFN concluded and we bring you a report. We are always happy to profile individuals and their achievements. Ila Patil of Pune has made history by becoming the first Indian woman RAAM qualifier and Peter is doing a stellar job with the Chennai Trekkers Club. And there are many others with whom we are in touch. The Bhubaneshwar riders gang is an enthusiastic lot and you will find out why.

I begin this year by strengthening our resolve to strive harder for the cause of our community, cycling, environment and health and am confident of your support.

Till we meet again read..ride…and be happy.

Ciao & #getoutandride!

Vikram K Limsay Managing Editor and Publisher

The winners

CFINews

69th National Track Cycling Championship 69th Senior, 46th Junior and 32nd Sub-Junior National Track Cycling Championship held at Trivandrum, Kerala from 21st to 25th Dec. 2016, whereby 540 numbers of Men & Women Cyclists from 21 States & department took part in a very keenly consented competition.The LNCPE cycling velodrome at Trivandrum, witnessed some spectacular cycling extravaganza for this festive season of Christmas. For the first time in the history of Cycling sport in India, a National event witnessed a record breaking performance by Indian riders breaking all barriers of the history of cycling. The sports in the Country took a huge leap to establish new records in almost all the age groups i.e.

Junior boys, girls & sub jr. boys & girls including youth.

37TH ASIAN TRACK CHAMPIONSHIPS

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he Cycling Federation of India under the aegis of International Cycling Union (UCI) and Asian Cycling Confederation (ACC) is organizing 37th Asian Cycling Championship from 6th to 10th Feb. 2017 at the prestigious Indoor cycling velodrome, New Delhi. The event has been sanctioned and approved by Ministry of Sports, Govt. of India.

The invitation has been extended to all countries of the Asian continent and 20 Countries including cycling giants China, Japan, Korea, and Kazakhstan has already confirmed their participation. This is classified as Class I event of the International Cycling Union (UCI), whereby Olympic medalists and other International leading exponents of cycling are expected to be the star attraction of this Asian biggest cycling extravaganza.

While, 20 National records were broken in all during the championships, it has also been marked that sub-junior rider from Andaman & Nicobar, Mr. Esow, clocked best sprinters time almost equally to Elite men riders.

Kerala won overall National Championship with 91 points, while Maharashtra achieved runners up position with 56 points.

Mr. Sanu Raj Pof SSCB was declared best cyclist of the championship in men category and Ms. Deborah Herold of A & N was best riders in female category.

The following teams won National Championships in various category during the championship: -

No. Group

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CRANK with ProCycle FEBRUARY 15TH, 2017

Position State

Total Points

1 Men Elite

Winner SSCB Runner RSPB

45 30

2 Women Elite

Winner Kerala Runner RSPB

38 19

3 Junior (Boys & Girls)

Winner Kerala Runner Karnataka

47 27

4 Sub-Jr. (Boys & Girls)

Winner Maharashtra Runner Manipur

31 28

5 Over All Championship

Winner Kerala 91 Runner Maharashtra 56

IndustryNews

THE BICYCLE EXCON 2016

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II (Confederation of Indian Industry) in collaboration with Government of Punjab, AICMA (All India Cycle Manufacturers Association) and Chandigarh Tourism organised The Bicycle ExCon 2016 in Chandigarh from 8th – 9th December 2016. Inaugurated by His Excellency Governor of Punjab and Chief Administrator of UT Chandigarh – Sh. V.P. Singh Badnore , the conclave saw participation from 16 countries including India, China, Korea, Taiwan, Japan, Switzerland, Germany, Bangladesh, Myanmar, USA, Jordon, Sri Lanka, Russia, Hong Kong, Malaysia & Mozambique participating under the banner of ABA (Asia Bike Alliance).

Mr. Rishi Pahwa, Jt. Managing Director of Avon Cycles, stressed on the need for improvement in infrastructure, manufacturing & design while Dr. Zhaoyang Wang, CEO, Melie Group & Phoenix Bicycles, spoke of three key areas - labour, quality & innovation. In the session on ‘International best practices for expanding cycling demand’ experts said that cycling is not only a recreational activity but it is also becoming a life style.

To spread awareness about the benefits of cycling a cycling rally was organised on 9th December 2016 and was flagged off by Mr. Rishi Pahwa, Jt. Managing Director of Avon Cycles and Mr.Ma Zhongchao, Chairman, China Bicycle Association. The rally saw good participation in all the 3 categories- Elite Race of 14 Kms, Corporate Green Drive of 10 Kms & Fun Ride 06 Kms. The Delegates of ABA(Asia Bike Alliance ) were impressed by both the City of Chandigarh and the efforts of the organizers.

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CRANK with ProCycle FEBRUARY 15TH, 2017

SCOTT SPORTS INDIA LAUNCHES ITS HEAD TO TOE RIDING GEAR

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COTT Sports India, launched its first ever Head to Toe riding gear SCOTT’s new The range comprises of gloves, helmets, cycling apparel, eyewear and cycling specific shoes for biking enthusiasts with a focus on Make In India.

The key aspect of the apparel is that the fabric and padding is imported from Italy and the manufacturing is done here so that it fits the Indian body types.The Jerseys are made of technical fabric. The Cycling specific padded bib shorts and shorts feature an anatomic padding which aid in a comfortable ride without experiencing any problem.

Helmets have been launched under three ranges that focus on varying demands of protection. ‘Elevate your safety’ is what SCOTT believes in. The MIPS® brain protection system, Halo 3D fit system, enhanced ventilation and a removable visor are vital features of the two higher ranges.

The MIPS® with SCOTT AIR Technology specifically enhances breathability and cooling and is primed for the most demanding pro peloton riders, cross country racers and elite tri-athletes.

The SCOTT short finger gloves are a must have in every cyclist’s bag with a focus on fit, reduced shock and vibration and the SCOTT Cycling Shoes offer great fit and high performance and the The SCOTT sunglasses complete the range with superlative protection, secure grip, and a sharp look

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CRANK with ProCycle FEBRUARY 15TH, 2017

“We at SCOTT India are committed to provide Indian Cyclists the opportunity to buy all what SCOTT has to offer from its global range of products. I often see cyclists wearing cheap Chinese imitation since International brands arent available. We wanted to change that and as part of our Make In India initiative. We are working closely with our suppliers in India to work on a range not only for the Indian consumer, but also export globally to our other markets from India,”said, Jaymin Shah, Country Manager, SCOTT Sports India.

ProCycling

Leaving the city chaos

CYCLING THROUGH THE BLUE MOUNTAINS - THE TOUR OF NILGIRIS

By Sanjana Shashidhar

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ight days of cycling, scenic routes and unsurmountable fun sums up to the 9thh edition of Indian Terrain Tour of Nilgiris 2016. Every single day posed new challenges and triumphs for all participants, both cyclists and volunteers. Like every year for the past nine years the tradition of flagging off on16th December was maintained. 111 riders which included 9 women riders comprising of an eclectic mix of corporate professionals, businessmen, professional riders and expats rolled out of Taj Vivanta Yeshwantpur in Bangalore at sunrise for an exciting eight-day sojourn.

The backbone of such an established and successful event is the organizing team of 60 plus volunteers. A passionate team rallied by Deepak Majipatil and Sridhar Pabisetty was given specific tasks and responsibilities with clear instructions. Manning the supply stations, driving support vehicles, organizing mechanical support, medical support, photographers & videographers… its virtually a complex factory operation like scenario out there working to clock work precision. After all it’s a matter of ensuring the safety and health of a hundred cyclists over eight days. The mission objective is clear – absolute professionalism!

The excitement was palpable even a day earlier at the pre-tour briefing at the same location when the organizers explained the route map, introduced the support crew and offered the crucial safety instructions. It was professionalism from the word go and one could feel the experience of nine years amongst the organizers.

On the 16th morning the riders went through their final checks, some last-minute tweaks, a healthy breakfast and everyone was ready to roll. Mr. Bhaskar Rao - Additional Director General (Crime), Mr. Charat Narasimhan - the CEO Indian Terrain the Title Sponsor; Mr. Vinod the GM of Vivanta by Taj and the chief organizers Mr.Deepak Majipatil & Mr.Sridhar Pabbisetty bid the riders adieu and the peloton hit the road.

The planning began much earlier. It took 5 recces as early as March to draw up a rough route map and to curate a challenging yet enjoyable trail, identify and mark the support stations (to provide enroute supply aids to riders) and competitive sections (the timed race segments). Finally 901 kms was locked as this years route, spanning the three states of Karnataka, Tamil Nadu and Kerala through the Niligiris to be navigated in eight days Day 1: 163kms | Bangalore to Mysore Day 2: 153 kms | Mysore to Kalpetta Day 3; 137kms | Kalpetta to Ooty (Included the deadly Kalhatty climb), Day 4: Rest Day Day 5: 118kms | The Ooty Loop to Thaishola and back Day 6: 157kms | Ooty to Palakkad Day 7: 108kms | Palakkad to Valparai Day 8: 74kms | Valparai to Pollachi

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A typical day in TFN begins in the wee hours of the morning, with riders scurrying to drop off their luggage with the designated crew vehicle then getting their morning breakfast and rolling their bike to the starting grid. Some volunteers though start their day much in advance and even the previous day to mark the route, to man the support stations and to organize the fresh food etc. Lunch is generally at mid-day and the philosophy is not just a feast for the tummy but for the eye too. The spots are beautifully chosen amidst coconut groves and plantations and the food is freshly prepared delicious local fare. This year’s hit was the Akki Rote and Fish Fry, we are told. There are competitive sections every day but they are not compulsory. You can pace yourself. But if you chose to do the competitive sections then you must take them on everyday without exceptions.

We rode, we conquered, we made friends

But it is the riders who make the TFN special.

Like we said earlier they are an eclectic mix and participate for different reasons. Some to take in the outdoors, others to challenge themself, but all of them to have a great time and discover themselves amidst nature and her elements. And then there are riders with special conditions. Sagar Baheti completed his second TFN in spite of a degenerative eye condition that restricts his visibility, Shravani Sen who is affected by autoimmune disease Lupus and there were others who rode for a cause. Like Dr.Arvind Bhateja, of Sita Bhateja Speciality Hospital who rode to support free spine surgery for the underprivileged and Gangadhar Balija for the Aditya Mehta Foundation that supports special athletes. There were professional riders too like Jamie Anderson, Kiran Kumar Raju, Nils Eigil Bradtberg. The knowledge, which they shared freely, was of immense help to others.

The true spirit of the Tour of Nilgiri is to build lasting friendships and experience camaraderie.

Nikhil Ram Mohan and Anand Kapoor were felicitated with the â&#x20AC;&#x2DC;Spirit of TFN Awardâ&#x20AC;&#x2122; as they gave up their ride on the treacherous Kalhatty to support fellow rider Mikael Kyander who had an accident. The other recipients for the spirit award were Ganesh Kumar, Manivasagam Rangasamy & Avanti Biniwale.

Discovering Nilgiris Discovering Self

The Tour concluded on 23rd December 2016, at Sakthi River Resort in Pollachi followed by a cool off party and prize distribution at Vivanta

by Taj Surya Coimbatore. The winners with the lowest timings were awarded and so were the titles of King and Queen of Kalhatty bestowed and every participant was equally congratulated for completing 901kms successfully.

The organizers thanked Indian Terrain the title sponsors and others like the Vivanta by Taj for hospitality, Trek and Probike for mech support, Sita Batheja hospital and Spectrum physio for medical support, Ray photograpgy and Meraki videography, Coke and Fiama and others for enthusiastically supporting this marquee event CRANK with ProCycle has always been happy to back this event and we wish them luck for many future editions. Mark your calendar for May 1, 2017 for the 10th edition when rider registrations open on www.tourofnilgiris.com.

They usually get 3-4 times the capacity in registrations, so it is advised to sign up as soon as you can.

Climbs

CRANK with ProCycle FEBRUARY 15TH, 2017

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Self seeded wave swim start

ProCycling

AIM HIGH WITH A “TRI” WITH DEEPAK RAJ

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K so this year CRANK pushes you to go for that mother of a New Year resolution! Get your butt out of your comfy and go for that ultimate - The Triathlon

Triathlon is a demanding but immensely satisfying sport and is fast growing in popularity and participation around the world.

It is essentially a stage wise sequential endurance sport comprising of swimming, running and cycling. Starting with the Sydney Games in 2000 Triathlon is also now an official Olympic sport. Technically the sport is gaining popularity because it gives an opportunity to engage multiple muscle groups in a single discipline and even an amateur level engagement with this sport will help you gain that overall enduring fitness.

In India, the sport got a fillip when popular model and film star Milind Soman rang in his 50th year in style by becoming an Ironman and piquing the minds of many. Perhaps that’s the reason why the sport is gaining popularity amongst those in the forties!

But let us not go any further. To talk to you about all the nuances, CRANK brings to you Mr. Deepak Raj, the best in the business and the ultimate authority on the sport in India to help you chart a roadmap to aid with your resolution. A Triathlete himself and now a coach and mentor to many an aspiring champion he has successfully completed 17 Triathlons of IronMan distance (Swim 3.8 km, Cycle 180 Km, Run 42.2 km in a limited time). He probably tops the list of the most IronMan distance finishes by any Indian.

Deepak, a software professional by qualification, began his tryst with the sport in 2002 when he embarked upon a journey of transformation to lose weight. He started with running and soon started cycling and swimming and got hooked to the sport. He selftrained himself by extensively reading and gathering information and participating in various championships

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CRANK with ProCycle FEBRUARY 15TH, 2017

Deepak now lives in Australia and is a Certified Coach by Triathlon Australia & Australia Institute of Personal Trainers and has coached over 300 athletes globally and about 50 IronMan and Half IronMan finishers from India. He also coached the youngest Indian (18 years) to a Half IronMan Triathlon finish.

Deepak is also the Co-founder & Chief Coach at Yoska which has developed an app based personalised training model that the athletes and coaches can download and track progress. He is also the CEO and Founder of Tri A New Life Fitness Services.

In this issue, Deepak shares his views and tips for all the aspiring Tri-athletes. We bring in the excerpts from our exclusive interview with him “Start training with a swim-bike-run routine once or twice a week to get comfortable and allow your body to adapt to the new regime.

Keep a couple of rest days in the initial weeks and then progress towards a weekly routine with at least 2 workouts per week for each discipline and a rest day. As you progress towards longer distance triathlons, you may need to add additional sessions and multiple workouts per day.”

A few brick workouts in training such as running immediately after cycling and cycling after Swimming will help you condition better to handle the backto-back activities in the real event. Transitioning from one costume to another with all essentials should also form the core of the training schedule.

Ironman Deepak Raj

All international Triathlons have swimming in open waters, so it’s important to ensure you understand your capabilities and plan your strategy accordingly. Strategize to swim at a position depending on your speed and don’t panic in an adverse situation like the water getting into your goggles or you getting bumped by other swimmers or the waters suddenly getting choppy.

“A good way to start is a sprint Triathlon race from where one can progress towards the long-distance Triathlons. There are other ways to start by limiting the discipline. One could opt for a Duathlon (Cycling and Running) or an Aquathlon (Swim and Run). If you’ve not been too physically-active a minimum 12 weeks is what you should target for preparation but if you are already conditioned to handle the individual distances of 750m swim, 20 km cycling and 5 km run well, then It could be lesser than 12 weeks.”

Hydration and Nutrition are a key factors both for training & the race.

Electrolytes in addition to water are a must and a general thumb rule is about 500 to 600 ml of hydration (water and/or electrolytes) per hour of training/race adjusted to local weather factors. Eating 4560mins before the race or workout helps you sustain and maintain energy levels as fuelling yourself properly is very crucial for success.

You can also use gels, bars and other nutrition during your workouts to get used to it during the race In terms of equipment and accessories, keep it simple while taking up your first race. Buy a good bike, preferably a road bike, if you can afford it and invest in good quality apparels and accessories.

Based on your starting budget and your interest in the sport, you can also pick up a GPS enabled Sports Watch or use any of the mobile apps to track and monitor your workouts.

You can invest in a Tri suit that will help you to swim, bike and run in the same outfit and would be handy in the race. Once again, these are useful to have and will depend on your initial budgets.

Alternatives are to use individual outfits.(Refer to our triathlon race checklist table for more details) Sign up for a structured training program to avoid injuries.

Overtraining is common for self-coached athletes which lead to

injuries. You could also explore affordable training options such as Yoska (http://www.yoska.in/triathlonacademy/) for guidance towards your triathlon journey.

Here is a handy checklist to get you started for your first sprint triathlon.

Swimming Cycling

Running

General

Swim Suit OR Tri Race Suit

Bike Helmet, Gloves

Running Shorts

Timing Chip

Goggles

Bike Shoes and Socks

Running Shirt

Race Number

Timing chip band Cycling Shorts Running Cap

Race Belt (Or Safety Pins)

Body Glide (To Cycling Top Sunglasses prevent chaffing)

Bike Helmet Numbers (If Any)

Body Glide (To Cycling Top Sunglasses prevent chaffing)

Bike Helmet Numbers (If Any)

Swim Cap

Watch

Water Bottles

Running Shoes

Transition Towel Sunglasses

Socks (if you need Hotel Details to change after cycling)

Keep your race Tools/Patch Kit/ nutrition such as Spare Tubes, etc gels, bars, bananas in your Transition Bag/Area for use during the race

Running Shirt and Shorts are needed if you plan to change from your cycling outfit in Transition T2

Race Briefing Location

If you are wearing tri race suit, then no change of outfit is necessary after Transition T1 and also after Transition T2.

Change to Running Shoes in Transition T2 if you are using cycling shoes/cleats

Directions to Race Start

Change to Cycling Shorts and Cycling Top may not be needed if you plan to use a tri suit for the duration of the entire race.

Now that you have all the information to kick-start your triathlon journey, all you need to do is to pick a race and start training!!! Here is wishing you a safe training and a great start to your health and fitness journey in 2017. Check out our next set of articles as we help you through your triathlon journey.

At Yosca we also encourage you to help us review and rate these events by visiting the facebook page https://www.facebook.com/ IndianTriathlonAcademy/ if you have participated in any of the past events.

Below is a snapshot of the major Triathlons Calendar for 2017 which you can pick to take the plunge in to the world if Triathlon. (Updated as of available information on Jan 2017. Please refer to individual websites for more details) Triathlon Name

Event Date for 2017

Aquathlon

Duathlon

Sprint Triathlon

X

Olympic Distance Triathlon

Vasai Virar Triathlon

22 Jan 2017

Goa Triathlon

12 Feb 2017

Delhi International Triathlon

19 Feb 2017

X

X

X

GSR Tuffman Tri Udaipur

04 Mar 2017

X

X

X

Half Iron Distance Triathlon

X X X

Pune International Triathlon and Duathlon

19 Mar 2017

X

X

X

Himalayan Rush Triathlon

25 Mar 2017

X

X

X

Chennai Triathlon

Jul/Dec 2017

X

X

X

X

X

X

X

X

X

X

X

X

X

X

Tri Thonnur Hyderabad Triathlon Pune Triethos Triathlon

Sep 2017 08 Oct 2017 Nov 2017

Full Iron Distance Triathlon

X

X

X

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Bravehearts

BLISS IN THE HILLS

UPPING THAT ENDURANCE QUOTIENT

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he Paris-Brest-Paris (PBP) brevet is perhaps the oldest and toughest randonneuring event in the world. Held every four years (or five, since there are two different governing bodies who run this event), this 1200 KM ride is the ultimate test of mental and physical endurance. Considered a blue riband and a must particpate event for those who fancy endurance riding, a rider must go through qualifier brevets of varying distance in a year. The format is not competitive but the riders are pitted against themselves and are expected to finish the distance in a specfied time. The finish line to starting grid ratio is often large considering the toughness of the event with many dropouts en route.

While brevets have been conducted in India since 2008 and have received fair bit of encourageent they have been easy on testing the riderâ&#x20AC;&#x2122;s endurance. This is perhaps the reason why the finish record of Indians at PBP was less than encnouraging. In fact only in 2011 first time 3 out of 15 who participated could finish.

Coorg through Medikeri reaching Iritty in Kerala followed by the climb to Kalpetta, which is the mid point. The route then further winds up to Ooty through the tea plantations followed by a super long downhill to Mettupalayam onward to Salem on the highway.

The final lung test is the climb up to Yercaud and Yelagiri ending with the home stretch to Bengaluru. The gradient ranges between 42 m above MSL to the highest motorable road in South India. The climb up from Iritty is especially tough and will prepare you for the ultimate.

This year the four riders who finished, Jins Paul, Elango, Shanmuganathan and Rajappan timed between 80 to 90 hours.

The organizers claim that distinctiveness of the ride is in its toughness quotient. If you want to prepare for the ultimate this should be your gateway. CRANK wishes you all the luck!

It was in this light that the idea of a serious 1200 KM brevet was concieved by a bunch of endurance riders, Chidambaran Subramanian, Opendro and others. The idea was to have a brevet that was tough and no nonsense and tested the rider to the max and prepared him / her for tough rides like the PBP. The Bliss in the Hills was thus born and is today in its third year. Suman Paul and Ravindra Rao have diligently supported the event since it began The 1200 KM route takes you through the beautiful Nilgiris, starting from Bengaluru to the temple town of Belur onward to beautiful

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Through the plantation

CityTalk

THIRU PETER VAN GEIT

& THE CHENNAI TREKKERS CLUB (CTC)

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Father of CTC

et the name not mislead the biking tribe. Although called a trekkers club the CTC is a multi disciplinary adventure club that is involved in trekking, open water swimming, cycling, adventure trails and much more. An entirely volunteer driven organization the club boasts of a massive membership of 35000 committed members who plan activities around common interest group. It is a superbly functioning well-oiled organization Belgian born software engineer and now a Chennai native, Peter, started the CTC. An avid nature enthusiast and an outdoor bum Peter is a much recognized and much loved personality of Chennai.

Besides spending majority of his free time in adventure activities like trail running, open water swimming, jungle hikes, participating in ultra runs and biking competitions, Peter is the go to man for anyone who wants to experience outdoor or learn any discipline.

Peter has especially inspired several people who wanted to get into Triathlons The Chennai Triathlon is a flagship event of the CTC. It is perhaps the most reasonably prized events in terms of race fees. You can participate in four categories, Olympic, half ironman, ¾ ironman and full iron man and for more detailed info on the race log on to www. chennaitrekkers.org Peter has a high social consciousness quotient and that rubs off on CTC as well. He believes “At some stage it is important to determine the ecological capacity of our habitat to meet the growing demands of our planet” CTC is therefore involved in several activities like the coastal cleanup, blood donation, sensitizing people on the growing garbage footprint and Peter leads from the front.

The CTC did yeoman service during the Chennai floods last year

Looping back to Peters outdoor pursuits, for the past 2 years Peter has organized open water swimming practice sessions in quarries on the outskirts of Chennai and in open seas, all for acquainting people with the trying requirements during triathlons. He usually participates in two large events every year. He has cycled 1000 km from Shimla to Leh and a 600 km cycle tour in the mountains of central Srilanka. Last year, he ran 600 km in Spiti valley, 500 km in Pangi valley from Kashmir to Rohtang. This year he undertook the 800 km cycle tour in Vietnam and a self-supported 500 km run through Zanskar A most interesting personality with interesting pursuits; that is Peter. This is CRANKS second encounter with Peter after two years. During this time the CTC has grown into a much appreciated socially conscious outdoor activity club. With 35K members it may well be the largest volunteer driven amateur club in the country. We wish both CTC and Peter all the very best for future.

CRANK with ProCycle FEBRUARY 15TH, 2017

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HealthWise

HAPPY, INJURY FREE TRIATHLON TIPS

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ow that we have got you hooked to Triathlons, it’s also our aim to help you train and succeed injury free. It’s important to not only train hard but also train safe. The team at CRANK caught up with Dr. Dhanajeyan Jayavel MPT, Managing Director, Spectrum Physio Pvt Ltd, Bangalore for some tips. Dr. Dhanajeyan has an extensive experience of over 17 years in preventive and curative health care by physiotherapy and rehabilitation and he specializes in cycling and running injuries rehabilitation. He has also been the official Physiotherapist for Tour of Nilgiris for past 6 years Swimming in open waters can be difficult and at times hard to train, but maintaining the right posture and training some important muscles is the key to success.

Keep in mind these important suggestions

• When breathing, there should be minimal neck movement. For the mouth to emerge for oxygen intake, rotational movement should come from the trunk and shoulder, with the neck remaining relatively still on the rest of the spine. Lifting the head is completely unnecessary for adequate inhalation so try to leave half the face submerged.

• Common error in novice swimmers is to attempt to lift the whole head out of the water by over-rotating and extending

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the neck. This can be problematic for two reasons. Firstly, lifting the head out of the water will cause the hips and feet to drop altering the streamline horizontal position and reducing swimming efficiency.

Secondly, the coupling of neck rotation and extension will stress the neck into positions that are uncommon, and repetition of this movement can potentially cause neck pain. Therefore, ensure better thoracic rotation movements and better breathing techniques for a good swim experience.

• The latissimus dorsi is a large triangular muscle in the lower back. This muscle is responsible for drawing the upper arm downward and backward and rotating it inward. The ability to perform these moves well and strongly has a great impact in swimming efficiently. Therefore, its important to strengthen the latissimus dorsi muscle.

Cycling on the other hand is a mix of mechanical and postural fits and here is what our expert recommends • Before you get started, consider a physio fit. Ideal muscle length and strength not only reduce your injury but also enhance your performance and comfort in cycling.

Ensure arm and leg muscle flexibility, hip, shoulder stability and core muscle strength.

• A good bike fit is a gamechanger for

most cyclists. To fit your body mechanics to cycle frame geometry, you must alter all contact point such as bike saddle, pedals, bar, elbow pad, saddle position etc. Ideal alteration such as shoe insole, noise less saddle can make you more comfortable and your performance more enhanced.

Running results in most number of sports related injuries. So it is very important for all Triathletes to ensure the risk of injury while running is minimized with the right technique and timely intervention.

• A five minute quick stretching and free exercise will prepare your cardiac and respiratory system for running and avoid muscle injuries. After the running, slow stretching and jogging for 15-20 min will bring back your cardiac respiratory system to normal pattern. These small routines will go a long way in keeping your running injury free.

• Bare foot running is better than bad footwear running. Never wear a new shoe on competitive event day as the new shoe may alter your biomechanics and cause pain in ankle, knee and hip or low back region. Train and run in the same shoe!!!

Hope you find this article helpful and keep in mind the essentials for having an injury free Tri Training in 2017!!

Showcase

RIDLEY FENIX A10

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he Ridley Fenix A10 is an Alloy Endurance all season road bike. It has a lightweight, hydroformed 7005 triple butted aluminum frameset & equipped with Shimano 105 5800 Groupset matched to a 24 ton unidirectional carbon fork. A tapered head tube ensures maximum front end stiffness for responsive handling.. It is an ideal bike for riders looking for a bike to tackle their daily training rides as well as endurance races.

DESIGN The Ridley Fenix A10 is an alloy road bike. It shares it’s design features with the Fenix Carbon which means the alloy version gets the same DNA, the shaped tubes, clean, internal cable routing, and tapered head tube. The frame is stiff and light with an endurance geometry. The Frame features flat section seat-stays that offer vertical compliance whilst maintaining lateral stiffness. This provides a comfortable ride & ensures no-loss of power transfer. The bike is designed to be light & agile and most of all comfortable for long distances.

GROUPSET The Ridley Fenix A10 is fully equipped with Shimano 105 Group-set which includes the Shifters, The Crankset, Bottom Bracket, Front & Rear Derailleur.

The 27-speed drive-train has a max gear ratio of 50/11. This gear ratio, combined with the 700c wheels & has a minimum gear ratio of 30/28. The shifters and derailleurs incorporate Shimano’s Vivid Shift technology, with a light but positive feel all the way through the 11-Speed drive-train, giving you the gear you want, when you want it, with the minimum of effort.

Its two piece Shimano’s hollow axle design, the Hollowtech II crankset is both stiffer and lighter than a square taper crankset. Mounting the large diameter bearings outboard of the bottom bracket shell also provides increased stiffness and bearing life over standard cartridge units. With 50/34 compact gearing, you can tackle even the steepest climbs with confidence.

Specifications Brand Ridley Model

Fenix Alloy 10

Frame

Fenix A, Triple Butted Hydroformed 7005-T6

Aluminium Fork

Fenix A, 24T HM Unidirectional Carbon, Tapered

Aluminium Steerer

Crank

Shimano, FC-RS500, 50/34T

Bottom Bracket

Shimano

Shifters

Shimano 105, ST-5800, (2x11-Speed)

Cog Set

Shimano 105, 11-28T, 11-Speed

Chain

KMC X11

Front Derailleur

Shimano 105, FD-5800, 2-Speed

Rear Derailleur

Shimano 105, RD-5800, 11-Speed

Tires

Continental Ultrasport II SL

Pedals

Not Included

Brakes

Shimano, BR-561

Brake Levers

Shimano 105 STI Levers

Handlebar 4ZA Stem 4ZA Grips

4ZA, Bartape

Saddle

Saddle 4za

Seat Post

4ZA

Sizes

X-Small, Small, Medium, Large, X-Large

CRANK with ProCycle FEBRUARY 15TH, 2017

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PlanetSaddle

RIDING THROUGH THE FRENCH INDOCHINE

THE BHUBANESHWAR RIDING CLUB

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n a bicycle through the erstwhile French Indo Chine is one of the most interesting riding trips one can undertake. Navigating the coastline of the South China sea from North Vietnam beginning with its capital Hanoi leaving behind the beautiful Halong bay heading south through the farmlands to the old capital Saigon (now Ho Chi Minh City, HCMC) riding across the rice basket of the world the rich Mekong Delta onward to the spectacular Angkor Wat can be one of the most memorable experiences of your lifetime And this is what the seven members of the BCAC, Sanjeeb Panda, Sudhanwa Dash, Bibhu Prasad Kar, Manoj Kumar Prusty, Gopal Krushna Sahu, Ajay Kumar Nanda of 22 Bikes the leading bike shop of Bhubaneshwar, and a special rider Devdutta Kumar who did the trip successfully even though he is polio affected, experienced on their 2000 KM tour The club established in 2014 has over 100 passionate riders and conducts bicycle-touring trips and regular weekend rides to encourage people in Odisha to take up cycling The route that the group took is one of the most scenic routes in this part of the world. Starting at Hanoi with green paddy fields on one side and the coastline on the other, the route is a heady mix of culture, cuisine, history and a unique architecture which is an amalgamation of Southeast Asian, Chinese and French influences.

The route goes all the way down to Ho Chi Minh City or Saigon that played a pivotal role in the Vietnam War. Some fascinating coastal

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towns like Da Nang which has the old French colonial port and NHA Trang a coastal resort city dot the route.

From HCMC the group turned inland into, Bavet, the international crossing between Cambodia and Vietnam and went further up to Phnom Penh, the city that was once known as the “Pearl of Asia” and one of the loveliest French-built cities in Indochina One gets to experience three kinds of weather along the ride.

Cold with chilly winds, heavy rain and intense heat as you entered Cambodia The route is a delight for history buffs; Imperial City of Hyugen Dynasty in Hue, Ho Chi Minh square in Vinn, Cu Chi war tunnels used by Viet Cong and the piece de resistance the Angkor Wat temple

Some helpful tips if you plan this trip: Check with airlines for any extra charges for booking a cycle box and ensure you stay in the 30kg limit for luggage. VISA on arrival is available for Indians. It’s advisable to learn basic Vietnamese.

Change your Currency at major towns to avoid any hassles.

Vietnamese SIM is advisable and Wi-Fi is available almost everywhere even at small road side shops. Hotels are good options and “NHA NGHI” (home stays) are available all along major roads at reasonable prices and even allow guests to cook. Recommended local food is “chuda and guda”, “manda pitha’ & “muga pura”.

ILA “THE POWERTRAIN” PATIL

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istory of sorts was made recently. Imagine this. A software engineer, a job in the industry blue chip Infosys, in the software hub of Pune, assigned corporate cubicle…pretty mundane and par for the course eh? But now imagine this. Chuck it all up, roll out that bike, pull on that lycra, put on that helmet, strap on those cleats, ride…100KM…ride…

200KM… ride… sweat...grind…grime…pain… and become the first Indian woman ever to qualify for the toughest ultra endurance race of the world, the RAAM (Race Across America), a 3000 miles coast to coast race across North America. Quite a transition!

Ladies and gentlemen, CRANK is proud to present Ila Patil. We caught up with her after the grueling Deccan Cliffhanger.

The solo category of the recently held Deccan Cliffhanger is a RAAM qualifier. For those not in the know, the RAAM (Race Across America) is billed as one of the toughest ultra endurance that tests the limits of a rider’s mind, body and spirit. It is the most respected annual event that offers the toughest in distance, terrain and weather to navigate. Stringent qualifier norms are mandated through many licensed qualifier races across the world and qualifying itself is a significant achievement.

“I knew I was in with a chance to create history at the DC. My body was tired and my eyes were blurred with tears of anticipation and happiness but I pedaled on. It seemed some supreme energy had taken over. The feeling was special” she tells us. Ila took up cycling only recently, in 2012. A chance meeting with the Audax India team

where she would help out with their chores led to participating in brevets that she began enjoying Ila gives you an insight into preparing for the highest in ultra endurance. “Getting together the right crew and to establish a healthy rider crew relationship so that strategy is executed flawlessly is crucial”. An experienced coach is also an asset. Ila is selfcoached and suggests there is a lot of information online to learn from. A well designed gym routine of strength and cardio training interspersed with pace, elevation and distance build on your bike helps. “I also rely on massages and yoga for recovery and muscle flexibility”. For nutrition she normally relies on banana, dry frit and lemon drinks but says its best to find what suits your body and palate “Just get those 500-600 K Cal every few hours and stay hydrated” Ila adds, “since women’s bodies are different, they need to pay special attention and get used to right type of nutrition. Also since the physiology is different here are limited choices and knowledge about women bikes, equipment, recovery etc. for women cyclists” Ila sees a bright future for endurance riding in India and hopes bike shops and bike brands encourage these riders. Being the acting director of the Audax India Randonneurs she knows the trends.

A multi faced personality; Ila is also involved with the social sector connected with education.

Congrats Ila and all the best….CRANK wishes you more power….

Always!!!!

CRANK with ProCycle FEBRUARY 15TH, 2017

21

Don’t let winter kill your bicycle

WorkBayWatch

WINTER MAINTENANCE TIPS By aniSh

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n the previous episode, we covered alternates to training outdoors in the chilling winters. This episode is for the brave ones that want to #getoutandride even in the cold. In this episode, we are going to cover basic safety and maintenance checks you can do yourself to your bicycle to keep riding in the winter. Let us start with reassuring you that your decision of winter riding isn’t a bad one after all. Winter training isn’t about getting race ready, it is about piling on your mileage and more importantly, about conditioning. You cannot afford to stay out of touch of your physical activity for a period as long as a few months.

Being able to wake up every morning in the cold and damp weather makes you mind stronger and you will never crib about waking up on warmer days. The cold also enhances your lung capacity by quite an extent. Being on damp misty roads or tracks naturally enhances your bike handling skills.

All said and done, there is just a different level of fun in starting off your ride with freezing fingertips and a trembling chin and finishing it with a warmed up body and a state-wide smile.

The drop in temperature can freeze up or harden lubrication like grease or chain lubes, so it is imperative to check parts that function in tandem with them. Check the headset for unusual amount of play or tightness. Lift the front wheel off the

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ground and try turning the handlebar in both directions to check if the stem is loose.

Place the wheel on the ground, hold the front brake down and gently rock the handle back and forth to identify fork is seated correctly to the headset.

Brakes are very important and so is checking both brakes individually. For rim brakes, ensure that you check both contact patches, i.e the brake pad and the rims for any dust or gunk settled on them and clean them off promptly.

Do the above checks both before and after a ride with the addition of cleaning up your bicycle after the ride. Clean the frame by either dusting off or gently brushing off any debris stuck on it. Clean the rims and brake pads by dusting them with a mild brush.

For disc brake bikes, dust away the disc rotors with nothing more than a clean dry rag (Cleanliness of the rag is very important, it shouldn’t have any kind of lubricant, dust, solvent or anything else on it. Failing to observe caution here can cause your brakes to fail) Brush out the chain and wipe it down clean with a rag. After a thorough cleaning, lubricate the chain. At least one drop of lube on each roller is your measure, let the lube settle in for a few minutes, then wipe off the excess and shift through your gears a few times. There are a few season specific lubes

available in the market which are great for winter maintenance, but if you aren’t able to get your hands on one or don’t want to, then keep in mind that the frequency of lubricating becomes important more than the quality of the lube. But i hope you are using only a lubricant manufactures specifically for bicycle chains.

There are a few modifications you might want to consider doing to your bikes.

One, the widely debated mudguard, slap them on or end up cleaning your bike more often. The choice is completely yours.

Two, winter tires on road bikes can come in real handy to enhance road grip and more importantly puncture resistance. But keep in mind, these come with slightly higher rolling resistance.

Three, Saddle bags or Frame Bags, Basically any kind of luggage solution for you to carry spare tubes and puncture patch kits or tools sets. It is one thing to be stranded with a flat in the summer, but a whole other story to stand with clattering teeth and no spares to fix your flat.

Four, If you do not already have lights on your machine, then get some. Days are a lot shorter in the winter and it can get easy to lose track of time and up getting stuck in the dark trail or alley.

Music, Mood and Fitness

CrankActive

In this issue we feature the unique workout of Zumba

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t is estimated that approximately 15 million people take weekly Zumba classes in over 200,000 locations across 180 countries, no doubt it’s one of the most popular fads of the fitness world.

Like the exercise form, the story behind its creation is equally enticing. Alberto Perez, who is considered the creator of Zumba, was a celebrity fitness trainer in the mid-90s and one day, walked into his aerobics class to realize he had forgotten his music. He grabbed a tape of his favourite traditional Latin, salsa and merengue music and completed the class, and like they say rest is history.

Alberto took the concept to the United states in 1999 after its success in his home country of Colombia and soon the name Zumba was trademarked. Initially it was sold through videos and targeted to the Hispanic market soon became a global fitness fad.

Zumba today is a widely accepted form of aerobics and is a trademark owned by Zumba Fitness, LLC and it involves various forms of dance like hip-hop, soca, samba, salsa, merengue ,mambo combined with aerobic movements, squats and lunges all performed to energetic music from traditional Latino music forms like cumbia,

salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip hop music, axé music and tango.

In a typical 1 hour session of Zumba, one burn between 500-1000 calories depending on the energy the individual puts into the class. There are nine different types of classes for different levels of age and exertion. While Zumba Gold is a program for beginners and older individuals, Zumba Step is a lower-body workout. Zumba Toning is a cardio workout plus strength training with toning sticks and target the abs, thighs, arms, etc. Zumba Kids and Zumba Kids Jr. sessions are designed for children between the ages of 4 and 12.

Zumba Gold-Toning, targeted at older participants helps in improving one’s muscle strength, posture, mobility, and coordination. Zumba Sentao is a chair workout that focuses on using body weight to strengthen and tone the body. Aqua Zumba® blends the Zumba® philosophy with traditional aquatic fitness disciplines, and combines it into a refreshing workout that tones your body. Since water creates natural resistance, it has less impact on your joints but it is a high-energy exercise that can be a part of your fitness routine.

If you wish to give this form of exercise a shot and you are in Bangalore, a good place to start is the Tribe fitness club started by Shwetambari Shetty, a Zumba Fitness Master Trainer and a Nike Trainer for Nike+ Training Club, India, and Sudeep Kulkarni, a CrossFit L1 Coach. Tribe is a fitness community that believes in the power of synergy. You start off with rubbing shoulders with strangers who eventually become friends, and inspire each other to strive hard. Here, you build real relationships with the people around you, which has a massive motivational and emotional effect on your fitness!!

TribeFitness, VR Mall, Group session

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Price Range Start From : 25990/-

ToyCentral Some Triathlon Mean Machines and Essentials

T3 Vola PRO - MRP 5490

T3 - Aero Bars - MRP 10990

a 10 Plasm Scott

PRO Advanced Giant Trinity

uila hi Aq Bianc

7.5 Trek oncept C d e e Sp

GET OUT & RIDE!

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