Five Minute Fixes!

Some days are complex; Mounting Tubeless Tires, manipulating .gpx files, pairing Ant+ devices and the like can soak up hours! So here are five easy fixes that you apply in five minutes or less

  1. Squeaky Cleats: do you have new or old cleats and do they squeak? A quick squirt of Pam and a wipe down will remove that in a flash! Remember to wipe of any excess before attempting to walk or you could be mistaken for being a rejected try-out for the escapades
  2. Split Tire Wall: a tire boot is the best course of action, but you can usually fix it with an empty gel or bar wrapper or even a dollar bill folded up, it’s not perfect but it will get you home!
  3. Brakes Rubbing or wheel feels out of alignment: did you have your bike on a stand and then mount a wheel? With the bike on the floor undo and redo your Skewer to make sure it’s seated properly in the dropout. You could spend 30 minutes realigning everything and then find out it was all for naught!
  4. Did you tire mysteriously go soft over night; did you have a flat on the last ride and use a Co2 to re-inflate your tire on the side of the road? The issue some is weird scientific thing where the rubber attracts the Co2 molecules more than good ol’ fashioned air “02” molecules! When you get home deflate your tire and use a pump to re-inflate.
  5. Forget to stop your Garmin; did you crush that KOM and then load your bike in the car and drive home only to ruin your file! Pay a visit to and you can edit your file and reupload to Garmin, Strava and so on with the correct data!

In other news:

Watts Up Training has partnered with the Nosco Ride to provide signed up riders a discounted FTP test and a discount on a 10 Session Pass.

In preparation of the event have created a 5 week hill climbing specific training block that leads into the weekend of the Nosco ride on November 3rd.

Per our normal format we will break the week into two distinct work loads. Monday and Tuesday will focus on Threshold efforts and Wednesday and Thursday on longer Tempo based intervals.

You may not be a grimpeur yet but you will be by the time November rolls around 

The five-week block starts with a FTP test on September 29th and the classes start on Monday the 30th

While these will have a focus on hill climbing if you’re training for Ironman Arizona they will certainly help with those 112 miles!

Celery in your pocket…no, not a new nutrition strategy!

Stalking, (celery, stalking…get it?), never a good thing in general, but sometimes you just need to know where someone is!

We get it, riding on the road can be dangerous! It a major reason we train indoors! But at the end of the day, indoors is the means and outdoors is the end!

There are several apps that you can use to send your location and status to a select audience. Garmin LiveTrack and Strava Beacon are two of several that you may have heard of. They provide some reassurance to your loved ones that you’re trucking along and haven’t had any issues.

Over the years we have tried the above and several more and by-far our favorite one to use is the one offered by Road-ID.

We love the Road-ID one as:

  • It’s device agnostic LiveTrack requires you to use a compatible Garmin device
  • There’s no up-sell. Strava Beacon requires you to have a Summit membership
  • We have found it to be the most resilient with cellphone coverage. Even today it’s not unheard of to be out of cell coverage and we have found that the Road-ID reconnects and picks up the tracking without issue. We can’t speak for every carrier, but we have used it very successfully with AT&T and Verizon.
  • It offers the best battery consumption on your phone, there is a setting to reduce the amount of GPS polling which saves the battery
  • You can have up to 5 contacts notified. Notifications can be sent via email or text, you simply select them from your phone’s address book
  • Like the best Apps, it is easy and intuitive to use
  • They send you best emails after you have completed your ride! (see below)
  • It’s free…and even better comes with a $5.00 discount for Road-ID items!

How many emails have you received that contain;
You just whooped some buttocks. Got your sweat on. Made the road “cry uncle“.
The App provides three main functions:

  1. eCrumb tracking which shows your progress on a map
  2. A stationary alert which notifies your chosen contacts that you have been stationary for 5 minutes and causes the phone to emit an alarm. Very useful if you are out of obvious sight, i.e. in a ditch!
  3. It allows you to create a Lock Screen with emergency contact information as well as any specific notes/medical conditions you want to make an EMT or Good Samaritan aware of! (NKA – No Known Allergies, NKDA – No Known Drug Allergies, O+ blood group)

Not limited to cycling you can use this App for running, skiing, even walking the dog, in fact it’s so easy to use we often use it instead of Waze to give each other an estimated arrival time when driving home!
The App is available from the Apple App Store and from Google Play

Why don’t you download it and give it a try this weekend!