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Master Bike Fitter Aaron Ross discusses how different postures can affect how you feel on your mountain bike. Improper posture on a mountain bike can create pressure on the feet, hands, and shoulders. It can also mess up your center of gravity, making it harder to maneuver through technical terrain. With the proper poster, you can ride more efficiently and improve your handling skills.     Need help with your mountain or fat bike fit? Contact us to schedule yours!

By Rebecca McKee   The water was so stupid cold, and with the wind it was beyond miserable. The fact that they had to rescue 89 people created conditions with the boats/emergency support flying around the water that also made it terrifying. Side Rant: It is amazing to me how many people do not respect COLD WATER! The Ironman MOB Mentality that "ANYTHING IS POSSIBLE" is the reason under/unprepared people sign up for a race where the water temps are barely in the high 50's, the air temps are in the mid 50's and someone thinks after swimming for over an hour plus, they are going to "be ok"?!? By the way, look at the Ironman Race Site for IMAZ, they list this swim at 61 degrees… IT IS NOT WARM nor has it ever been warm!   I hate swimming in the cold, but I know how to do it, and it sucks, and I can do it, but it doesn’t mean I like it… and I know it's going to be slow. I got in the water, and for the first time in over 22 years of racing, I stopped dead in my tracks and considered turning around to get right back out. LMAO… if it had not been a total shit show to swim upstream against everyone, I might have just said “NOPE!” I found myself having to swim buoy to buoy, for some reason this is the very worst course regarding being able to sight the buoys. No one swims on course here; it is strange to me each year why people want to spend more time in that water. Of course, stopping at every single buoy to sight the next one = being in those conditions way longer, but I swam ON COURSE. I was cold and confused, and swam up to a large group in the water to find they were trying to rescue someone and it shakes you, especially when you can’t feel your face, hands, feet and you wonder how am I even moving forward? Getting out of the water I saw my time and laughed a little thinking of Jana and her declaration in Kona that as long as she was out in under 1:20, she would be fine… 1:17… good enough, I thought to myself, fuck that swim, I’m going to go crush this bike! The changing tent was a war zone and also kind of freaked me out, first surprise – MEN in the changing tent! MEDIC’s! Lots of them. All over the place. Women in wheelchairs, women laying on the ground covered in Mylar sheets, just a total and complete shit show. The volunteers were inundated with helping hypothermic racers, I too was cold, but functioning! Lucky for me, the medics were also helping racers as I could not feel my hands and could not do any simple tasks like put on socks! I was out of the water in 13th, out of T1 in 8th and ready to ride! I was perfectly dressed and took the extra time to put on gloves, the FIRST TIME IN 20 years I have worn gloves on the bike... #worthit! It was colder at the end of the Beeline and I was thankful to have all the warm things. The wind kicked up and we had some pretty strong crosswinds/headwind... Kona level legit. I have experienced wind before on this course, but this year was above and beyond. A small group of Pro men passed me on the bike, one Pro woman (she had a flat and came back to crush the day), and 3 age group men... that was it. I felt strong and steady on the bike and stuck to my plan without falter. I was excited to learn that I set the Bike Course Record for my age group. When I got off the bike, I was in the lead by about 5 minutes, I was able to increase this lead to almost 8 minutes by mile 4 and from there my entire run plan shifted. For the first time ever, I was able to run conservatively in an Ironman. It came with a lot of anxiety! LOL The ladies I race against are all competitors, they take this sport as seriously as I do and they don't give up, I have a lot of respect for them and simply for this reason I could not make myself "go any slower". I know that is an odd thing to say, and maybe you won't understand, but I just know I would never stop fighting and no matter what was going on with their day, they wouldn’t either. I was able to enjoy many aspects of the run, I was able to actually talk to some people running around me and take in the amazing views that I never seem to see. As I started down the finish line, I could hear Mike’s voice and all the people cheering. I was so excited to enjoy this moment. The crowd was deafening, and I could hear Mike calling me home, ugh, it chokes me up. I wanted to live in this moment forever, I wanted to take in every single second of it, I wanted to etch his voice in my memories to forever be able to hear him say “You are an Ironman” one last time… and as I approached, they set off the fireworks and my heart exploded. I COULD NOT COMPREHEND HOW AMAZING THIS WAS… HOW AMAZING IS THIS? Mike calling me home to my 4th Age Group Win, to Qualifying for Kona, with all the emotions of a finish line, with Brendan screaming “Beaker, Beaker, Beaker”…. To have this spectacular display, to have the PERFECT FINISH LINE EXPERIENCE, at one of the most amazing venues, with amazing people and volunteers… MY HEART!!!!   I have said it before, I will say it again, this sport is amazing, this community is amazing and IRONMAN Arizona is one of my favorite venues. The IRONMAN Staff and Volunteers really go above and beyond here. Thank You! A special Thank you to the gang at BCC Live for the Fireworks! THANK YOU to all of you that support me too! and now... time for CAKE!   Rebecca McKee is a Seven-Time IRONMAN Kona Finisher and Owner/Coach at Peak Center Alaska.

When choosing the proper bike saddle for your bike, it can seem overwhelming. Here are some basics to help you understand the function of your cycling saddle so you can make an educated decision on what saddle works best for you.

One of the most common reasons cyclists seek out a bike fit is due to discomfort or nagging pain when riding their bike. There are many reasons why this can occur so we will dive into the main source of pain which relates to your foundation and posture while cycling. 

Wheels are turning as The Hub Bicycles in Jackson Hole has partnered with Link Cycling in Laramie to offer comprehensive bike fitting services in the Teton Region.    The Hub Bicycles is known in the Tetons for its top-quality bike brands, accessories and professional services. Hal Wheeler, owner of The Hub Bicycles is passionate about providing the best services to his customers and is excited to give the Teton region access to the best bike fitting services that normally you’d need to travel to a metropolitan area to access. Bike fitting is a service that uses a combination of technology and software, along with an understanding of biomechanics to help cyclists improve their comfort, efficiency, and power on the bike.     Link Cycling (recently opening a new cycling lab in Laramie), offers innovative, cutting-edge, and thoughtful solutions to help athletes succeed including comprehensive 3D bike fitting, custom insoles, and bike repair service. The company was founded in 2018 by University of Wyoming graduates, Aaron and Melissa Ross, a husband-and-wife team with over 25 years of cycling industry experience. Aaron is a renowned bike fitter with over 14 years of working with athletes ranging from beginners to Olympians, and professional cycling teams.    The couple believes the partnership with The Hub Bicycles will not only provide new sources of tourism revenue for the State of Wyoming, but will be a win-win for both The Hub and Link Cycling in diversifying their reach. Using a proprietary system, Link Cycling is able to remote into The Hub Bicycles fit lab and work directly with the Jackson Hole client. For a rural area, this eliminates the need to hire and relocate a professional fitter.     “Growing up in Wyoming and then having big city work experience, we are always trying to expand opportunities for rural cyclists and triathletes (of all backgrounds) so they can have access to high-performance services,” Melissa stated.   “We are excited to be able to bring the next level of bike performance home to the Tetons. With this new partnership we are going to be able to provide local cyclists access to the same bike fitting technologies that the pros use to achieve the perfect fit,” Hal stated.   To schedule an appointment with The Hub Bicycles, contact them at: 307-200-6144. They are located at 410 W Pearl Ave, Jackson, WY    To schedule an appointment with Link Cycling, visit www.thelinkinnovations.com or visit their new location at 263 N. 3rd Street, Laramie, WY

Since it is Mental Health Awareness month, let’s talk about creating healthy sleep habits. Sleep is an overlooked topic on health and essential for your brain!There are things you can do to improve your chances for a more restful sleep.   These include: eliminating screen time 60 minutes before bed reading a book limiting alcohol and sugar before bedtime having a regular exercise routine   Research has shown that higher use of screen time before bed is associated with poor sleep quality, reduced sleep duration and a delay in onset of sleep. Research article here. Try turning off your devices at least 60 minutes before bedtime and reading a book. Come up with a routine that will help you wind down each night. Alcohol and sugar have also been linked to poor sleep quality. A cold beer is nice after a ride but make sure you aren’t overdoing it. Research by Dr. Michael D. Stein, MD and Dr. Peter D. Friedmann, MD, MPH reviewed 107 studies that suggested alcohol use and sleep disturbance are related. Research article here. Another study examined the relationship between poor diet and sleep quality. The conclusion was that “poor sleep quality was associated with greater food intake and lower‐quality diet, which can increase cardiovascular disease risk.” Research article here. Rather than being a “weekend warrior,” create a regular exercise routine. If starting this habit is a challenge for you, I recommend reading the book ‘Atomic Habits’ by James Clear. In the book he describes how important it is to just “show up” to your routine, even if it’s only for two minutes. Get in the habit of showing up and then move forward with your exercise goals. Having a regular routine will not only give you an outlet but will help boost endorphins and help you sleep better. It can be easy to get caught in the trap of poor diet (convenience/quick food), alcohol consumption (to deal with stress), and screen time (checking messages/social media). However, this lifestyle will only lead to burnout and disease. Take care of yourself and make that a priority this summer. A healthy you is going to be more efficient in your work, more recovered to ride stronger, and less stressed. Make it your goal to create healthy sleep patterns!

Foot comfort is an important area of bike fitting. Many riders will seek out a bike fit when they experience issues such as hot spots, tingling, or other acute discomforts.   There are a lot of things that we can talk about when we are talking about feet issues on the bike. Depending on when someone has issues, there are some basic things to understand.   The role of the feet in pedaling Once the hip placement is correct in the saddle, what we want the feet to do is to be directly under the hips. So, when you extend down, it is more or less like a piston working, so that downstroke is really powerful.      Hot spots, tingling, foot discomfort Causes of foot discomfort such as hot spots or tingling can come from the feet, the hip placement, and sometimes the hand placement. Cleat alignment To start with, there are some things we can do in moving the cleats fore and aft that will affect your pedal stroke. This will aid in proper knee alignment. The knees will find their natural alignment when the hips and feet are stabilized. If someone is experiencing any aliments, cleat adjustments can help. Footbeds There are a few options out there. Footbeds can help stabilize the foot and allow the foot to relax better in the cycling shoe. Learn more about our custom footbeds. Cycling Shoes Matching up the right shoe for the rider can help improve the experience on the bike. For instance, some riders need a larger toe-box or a wider shoe. Sometimes worn-out shoes can create a weak link and cause unwanted foot ailments.   Foot issues can stem from many different things. It's important to understand that each rider is unique so what might be the source of one person's foot pain, might not be for another. At Link Cycling, we have a systematic process of doing a bike fit that helps us to narrow down what is the issue to foot discomfort and make sure the rider is in the best possible position to help the feet to become more relaxed and work more efficiently to power the bike forward.   If you need help with your bike fit or want to learn more about custom insoles, reach out!      About Aaron Ross: Aaron has 20+ years in the cycling industry with 12+ years as a master bike fitter. For 5-years he was the director of technology and general manager of the FASTER wind tunnel in Scottsdale. Aaron has extensive technical experience in aerodynamics and biomechanics and has worked with many Olympians, world champions, and Tour de France riders. Currently, Aaron lives in Laramie, WY with his wife, two young daughters, and three border collies. He is busy fitting athletes virtually, consulting cycling brands on product development, and working on building a new wind tunnel facility. Aaron has cycled all over Europe, was a Cat 2 Road and Cyclocross Racer and Pro Level Mountain Biker. He now enjoys riding a fixie, teaching his girls to ride, and taking adventures on his dirt bike.

Step 1: After you purchase your fit, you will get an email with detailed instructions on what to do and this is where we will schedule a time for your fit. You will work directly with our founder and master bike fitter, Aaron Ross! You can read more about Aaron here. Step 2: Before your fit appointment, you will take videos of your bike position while riding your bike on a trainer using your phone or another video recording device and email them to Aaron. Aaron will do a detailed analysis of your fit using Dartfish Software and send you a link where you can review his notes. Step 3: Your bike fit is a virtual video meeting where you work directly with Aaron Ross. Be sure to have: Your bike on the trainer Tight Fitting Cycling Kit Level Metric Tape Measure Bike Tools to Adjust Bike Position Allen Keys, Torque Wrench, Torque Keys, ect. Video Recording Device (iPhone or Android Device Will Work) During your fit appointment, and before we begin moving things around on your bike or taking any videos we will have a discussion about your current bike set up, injury history, what kind of riding, past/current/future training schedule, and upcoming races/rides. We will continue the discussion during the bike fit as changes that are made to your bike setup can have an impact, and the body and mind may require some time for the adaption. During our virtual bike fit appointment, we will walk you through how to make any recommended changes to your bike or cleats.   Step 4: After your first fit appointment and you have had some time to ride with your fit changes, we will schedule 2 follow-up video sessions. It can take time for the body to adapt to new changes and each person is unique - so we take steps to make sure you can adapt and have success with your new fit adjustments. Lastly, we want you to be successful, so we are always here to support our clients.        Ready to dive in? Click here to schedule your fit.   Still on the fence? Contact us for a free consultation to learn more!

Back pain, foot issues, hand numbness, and saddle sores are common reasons cyclists will schedule a bike fit. No matter your level of cycling, you should never let nagging discomfort keep you from enjoying your bike rides. We will discuss the causes of cycling discomfort with your bike fit.

As a performance cycling lab, we work with a range of cyclists and triathletes. Everyone is in a different place in their cycling journey. Some are trying to get a competitive edge in an upcoming event while others are more focused on setting personal records (PRs). If you are looking to set a new PR this season, read on!   Plan your training   Planning your training around your season goals will help you to go into your event with a combination of your best fitness and fresh legs! Work with a coach to help you build the right plan and hold you accountable for your goals. At Link, we work with a lot of top cycling, triathlon, and mountain bike coaches.  Let us know if you need a great referral.   Break the race into chunks   If you are an endurance cyclist or mountain biker, break your event into chunks and set a goal time for each section. When riding long distances, it can be easy for your mind to wander and your power and speed to drop. Having micro-goals will keep you focused.    Write down your goals    Once you have your splits or race goals, tape these to your top tube on race day. My favorite thing is drawing out the profile and marking each section with the distance and my goal time. If you get through the section and you are slightly off your splits, just adjust your effort. Having a goal will also help if you have a support crew waiting to hand you a bottle or feed bag.    Plan Your Ride Nutrition   Planning your riding nutrition is essential to setting a PR. Carry extra drink mix and electrolytes for when you fill your bottles and never experiment with your nutrition on race day.    Don't forget to optimize your bike fit.   Make sure your bike fit is optimized by scheduling a professional bike fit. It's never a good idea to move things around at the last minute on your bike so we recommend planning ahead to make sure you have time to adapt to the new position. We have worked with cyclists over the years who have let numbness, saddle sores, or excessive muscle fatigue get in the way of their performance. When your body has the proper support, you can ride longer and stronger. At Link, we also offer bike repair services so we will make sure your ride is tuned and ready for your big event!     At Link, our passion for helping cyclists tackle their goals is what drives us. Contact us to discuss your cycling goals and let us know how we can support you in your cycling journey.