Travelling With Your Bike? Do Your Research!

Before you book your airline ticket, make sure your research the airlines' baggage fees before you book!

Most of us have flown to a race or two with our bikes and we all understand that we need to have access to or own a quality bike bag or bike box in order to give up temporary custody of our precious bike to the airline for the duration of flight.  We will carefully pack our bikes to make sure it is as well protected as possible.  Then, we will pray that the airlines will treat our bike with the same level of TLC as we would if we were putting the bike on the airplane ourselves.  Yes, we know it's unlikely, but we pray all the same!  Good quality bike boxes will cost between $500 and $900 or they are available for rent.  Now, that's taken care of, let's talk about the fees those airlines are going to charge you.

First, let's go over the facts and assumption as well as some of the terminology:

-    A cardboard bike shipping box is typically 8" wide, 28"high and 50" long (21 x 71 x 127 cm)  The total dimension inches (or linear inches) is 86in (219 cm).

-    A plastic clamshell style bike box will typically weigh in at over 50 lbs or more when packed with a lightweight carbon fibre or aluminum road or tri bike.  Most airlines will classify this package as overweight.

-    A softshell bike travel bag like the EVOC bag, the Helium bag or the best-selling Jetpack from BIKND will typically weigh in at easily less than 50 pounds, sometimes as low as 40 lbs.

-    Airlines charge extra for some certain baggage when it is one of three things:

       1.    A specialty item (and many airlines will identify a bike as a specialty item).

       2.   Overweight.  Depending on the airline, this is usually 50 or 55 lbs.

      3.    Oversized.  Oversized used to be determined based on dimensional weight but most airlines now use "dimensional inches" or "linear inches" to describe size limits.

      4.    Dimensional Inches or linear inches.  These terms refer to the number that is derived from adding up the number in inches of the dimensions of the box.  So the typical cardboard bike box will have a dimensional weight of 8+28+50 or 86.  Typically, an airline will call an item oversized if the dimensional weight is over 60' or 62" or 158cm.  

      5.   Many of the airlines specify how the bikes are to be packed.  Any airline can refuse to accept a bike that is not packed properly according to their policies. Here is the way WestJet says it should be done:

• -  Remove pedals;

•     Partially deflate tires

• -  Fix handlebars sideways

• -  Pack the bicycle in a bag or a box to prevent damage to your bike and to prevent leakage from bicycles containing hydraulic fluids

•     Airlines may refuse improperly packed bicycles.

Recently, Air Canada has updated their baggage rules to state that bikes are to be packed in hardshell or rigid cases. We haven't heard of it happening yet, but it is possible that they will refuse to accept a bike in a soft sided case.

Here's where this point becomes significant, particularly for anyone traveling with Scicon AeroComfort cases.  With this case, you only have to remove the wheels and pedals.  You don't need to adjust the handlebars. In this case, an airline can refuse to accept your bike for transport on your flight. It's possible that the airline can assess an oversized charge.   We haven't seen it happen yet where a bike has been refused as luggage but it's something to be aware of so that you can consider a contingency plan.

6.  Last but certainly not least:  your outbound and return flights might well be on different airlines so you might have reference the fee schedules for more than one airline in order to estimate your total baggage fees.  And when you have connections with different airlines on one leg of your journey, your booking agent should be able to confirm to you which airline's fees will apply.  Normally, it will be the fees for the airline with whom you are checking in.  Safe travels!

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We've put together a list of some of the airline baggage fees for bikes.  Make sure you factor these into the price of your ticket when you are looking at your travel options.  But if you don't want to take the time to read the rest of the article, we'll save you some time. The 3 least expensive airlines for bike transportation remain:  

           BEST VALUE:  Air Canada, Alaska Airlines & Westjet              

Air Canada

This remains one of the best deals going in bike travel. Air Canada charges a $50 to $59 CAD/US handling charge for a bicycle as long as the packed bike appropriately (see above).  And the weight and size allowances are more than sufficient to accommodate most bikes:  oversize/overweight charges will not apply as lot an the packed bike is less than 70 lbs and less than 115 dimensional inches.  This handling charge could be interpreted as being in addition to the checked baggage fee ($31.50 for the first bag, $31.50 for the second).   

WestJet

WestJet doesn’t specify a separate fee or category for bikes but they can assess regular checked baggage fee as well as either overweight or oversized bags, as applicable.  Westjet does not specify a bike travel fee but they will allow a packed bike that is under 115 dimensional inches and under 100 pounds.  But, Westjet's "overweight" and "oversized" fees apply when the packed bag is over 50 lbs or over 62 linear inches.  Again, you can come in under the "overweight" limit with well-packed bag but your bag will be oversized by their definition (over 62 linear inches). Thus the additional fee will kick apply.

-   The first checked bag is $30 to $35.40, the second (your bike) is $50 to $59.00 Cdn.

-   The overweight fee is $75 to $88.50 Cdn (assessed for bags over 50lb so a well chosen and conservatively packed bike travel case can avoid coming in as overweight).

-   The oversized fee is $75 to $88.50 Cdn (assessed for bags over 80 dimensional inches and all of the bike travel cases we sell will exceed this limit).

  

Alaska Airlines

Alaska Airlines assesses fees for oversized and overweight items in addition to the regular checked bag fee of $25.  Oversized fee of $75 applies on baggage up to 115 linear inches (most bikes will be oversized).  Overweight fee of $75 is assessed on pieces over 50 lb. Most bikes packed in a soft-sided case like the BIKND Jetpack or Heliums cases or the EVOC bike carrier will normally be under 50 lb. So, the fee would likely be $100. 

American Airlines (now incorporation US Airways)

American Airlines charges $150USD unless it manages to be both under 50 pounds and under 65 dimensional inches, in which case, just the regular checked baggage fees will apply.  Since there is no regular bike travel case that will be under that size, the fee will most likely be $150USD. 

Delta Airlines

Delta assesses a $150 fee for bike transport.  No additional oversized or overweight fees apply as long as the packed bag is less than 115 dimensional inches and less than 70 lbs, both of which are more than generous enough to cover a bike packed for airline travel.  

Icelandair

Icelandair charges variable fees of $83 to $116 fee for bike transport, depending on the trip destination.  What currency is being charged wasn’t clear so I assume it is USD.  No additional oversized or overweight fees apply as long as the packed bag is less than 115 dimensional inches and less than 70 lbs, both of which are quite feasible with most bike travel cases.  

United Airlines

Likely, the oversize fee is still $150. -but it is difficult to find reference to the rate on their current website.  The disclosure regarding overweight and oversize baggage is says that fees are charged for bags over 50 lbs and/or over 62 linear inches (and all commonly used bike travel cases are over 62 dimensional inches. 

Charter Airlines

If you are traveling with a chartered airline, you need to check their service fees as they can sometimes be more bike-travel-friendly than the usual air carriers.  Here's an example:

Sunwing –

Sunwing charges $30 for bike transport. (Yes, just $30!) but the weight limit is only 20 kg (44 lbs).  Careful packing in a softshell travel case should be able to get you there.  They charge $10 per kg for each kg over 20 kg. 

Air Transat –

Air Transat also charges just $30 for bike transport. (Yes, just $30!) but they are more generous in their weight limit than Sunwing. The maximum weight for a packed bike is a generous 70 lbs (approx. 30 kg).  

Ready, Set, Go

Airlines will sometimes waive any special baggage fees for your bicycle travel case if it meets standard size and weight restrictions. However, this is unfortunately not always true. It may also depend upon the person checking you in and their perception of your bag and its dimensions.  Just accept the gift graciously when it happens - it can help pave the way for another kindred spirited cyclist or triathlete travelling with their bike.

We can pack your bike for travel for you and we also work with you to find the best solution for a bike travel case that meets your needs. If you have a trip coming up where you need to take your bike, call us. We can help.

Bike Trainers For Indoor Training - Which One Is Best For You?

There are so many options to choose from, it can be challenging to sort through them all to find .  Hopefully this will help you sort through them to find the best one for your needs.

 

Here in Alberta, we spend a lot of time on our indoor trainers out of necessity. Snow covered roads, colder than ice and short winter days push us indoors for the winter but there are more and more of us choosing to ride inside even in nicer climates and on warmer days.  Indoor training can be done on your schedule, without traffic lights or stops, and, often more importantly, for safety. If you live in a larger urban environment, often traffic makes riding from your front door either unsafe or impossible. In that case, the safe option is to pack up your bike and your gear for a road trip out of the busy city just to find a safe road to ride.  An indoor training session can be the most efficient option.  So, we know the 'why' of indoor trainers. Now, let's figure out what trainer works for you.

Smart trainers are those trainers that provide numeric feedback on multiple data fields (power, cadence, speed, distance & more) to help keep you engaged & on track.  New generation Smart Trainers have built-in BlueTooth & will help you connect & engage with others online utilizing online programs such as Zwift, TrainerRoad, or BKool.

Smart Trainers - Two Options:  Direct Drive or Wheel On

Direct Drive Smart Trainers

Most of us know from first hand experience that riding the road to nowhere gets both physically & mentally taxing.  But when you have a Smart trainer, you have multiple virtual ride options that allow you to race & ride with other cyclists, whether they are somewhere else in the world, just down the street or in the same room with you. You can ride structured programs with your trainer & the trainer will automatically adjust resistance per the preset program. Or you can go online & ride actual courses worldwide.  Online programs like Zwift, Trainer Road, Sufferfest, & BKool could become your best training partners.  And a lot of the trainers in this category come with access to their own training platform which can be a good way to get started in the virtual training world. 

There are lots of different brands in the Smart trainer categor fut the three that often come to mind first are Wahoo, Elite & Tacx with the Wahoo Kickr, the Elite Drivo & the Tacx Neo Smart trainers respectively.  All of these trainers are at the top end of the price range but they have the advantage of being extremely smooth and quiet and offer the most accurate power measurement in their lineup and in the direct drive group of trainers.  With these direct drive trainers, your bike is directly mounted to the trainer, taking the place of your rear wheel. This set up eliminates tire wear and the need for a dedicated trainer tire.  

      Wahoo Kickr 2018 model  $1,699 (1) 

Elite Drivo II - $1,749 (2)

Tacx Neo Smart $1899 (includes cassette)

(1) Software included:  the Kickr comes with 60 days free on Strava, Trainer Road or Sufferfest.

(2)  Software included: My E-Training Mobile & Desktop apps, 12 months.

 

New (2nd) Direct Drive Smart Trainers - Lower Price Point (Best Value)

For a lot of us, this will be the best value option in Direct Drive trainers and all three brands mentioned above have one.  Typically, with the lower price, you also get a little less in terms of top end power and accuracy but all of these trainers will still deliver everything you need.  For example, while the top end power on the Elite Direto is only 1400 watts as compared to the potential 2200 watts on the top end Elite Drivo.  As a masters age group triathlete, the 1400 top end power is more than enough for my training needs.   That's about double my top end, all out sprint power and that's a training goal I'm not really aiming for anyway.  Now, the accuracy level can be a bit lower than the more expensive units but the measurements will be consistently accurate between workouts so I can still gauge the success of each workouts and my progress over time. 

Elite Direto $1,149

Tacx Flux $1199

The Elite Directo is the new entry in this category while Tacx introduced the Flux last fall.  The Flux didn't start shipping until Spring of this year so their initial production issues appear to be resolved but the Elite is in stock and shipping already. These two are both substantially lower cost than the Kickr and the New Smart but they are equally functional.  The Elite Directo promises power reading accuracy levels comparable to the Kickr and the New Smart while the Flux gives up a little performance in that respect.  

"Wheel-On" Smart Trainer Options

Wahoo, Kurt Kinetic,& Tacx offer a more traditional wheel-on version of the above Smart trainers which will give you the control, accuracy & connectivity of the Kickr & the Neo Smart power units.  These trainers offer notable savings from their direct mount counterparts, but offer many of the features of their big brothers, as well as the connectivity to Online programs

Wahoo Kickr Snap $949     

Kurt Kinetic Road Machine Smart Control $999   

Kurt Kinetic Rock & Roll Smart Control $1199     

Tacx Bushido, Vortex or Flow $999, $649, $499 

Traditional Trainers - Two Options:  Fluid & Magnetic ('Mag')

 

Fluid Trainers 

When it comes to fluid trainers, you're safe to focus on the Kurt Kinetic brand. With a lifetime warranty, rugged construction and the ability to upgrade to Smart versions, it's just about unbeatable.  Their best known trainer is arguably the Road Machine. It's a stand alone trainer with a fluid resistance unit that offers an real road feel & exponential power curve.  Kurt Kinetic also offer a "Rock & Roll" version of all their Fluid & Smart trainers...easily the most road real feeling trainer stand on the market.    Kurt Kinetic has now added their "InRide" pod pre-installed on what they called the "Smart" version of the fluid trainers, this allows for real time data (power, speed, & distance) via their smart phone app. Consistent, quiet & smooth, a lifetime warranty and the ability to add upgrade without completely replacing your trainer makes this a great option to start with if you're not sure how much you'll be committed to trainer riding.  

Kurt Kinetic Road Machine Smart $499

Kurt Kinetic Rock & Roll Smart $729

Kurt Kinetic Road Machine 2.0 $439

Kurt Kinetic Rock & Roll 2.0 $629

Mag Trainers - Cyclops Mag Trainer

Mag trainers are the most affordable trainers in the market and they can definitely get the job done without a lot of bells & whistles.  These stand alone trainers are wheel-on mount trainers with magnetic resistance units that offer variable resistance at the click of a switch to provide most of us with enough resistance for a workout that will keep you in shape over the winter season.  While the more expensive trainers are often described as very quiet, the Cyclops Mag trainer is less than 74 decibels at 20 mph so it's not too loud to drown out a conversation or a movie.  The Cyclops Mag is an affordable training option for a solid trainer that will get the job done for you. 

Cyclops Mag Trainer $279

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There you have it - a quick summary of your main trainer options.  I hope I haven't confused you more but, if I have, please ask any and all questions you have in the comments section.  What I don't know, I can certainly find out for you.  Happy Training!!

It's Time To Hit The Gym - Part II - A Short Workout To Make The Most of A Short Gym Session

As endurance athletes, we're used to spending long hours training and it's easy to get caught up in the mindset that more is better or that, if you aren't spending hours in a training session, it's not enough.  Well, you (and I) couldn't be more wrong.  One set I picked up during a gym session a few years ago was the 100 rep workout.  It's simple and it doesn't take a lot of time or equipment but, believe me, if you do it right, you'll know you had a workout.  Here it is:  Pick one exercise and do 100 reps.  Break it down  into sets of 8 to 12 reps in each set with a weight that is near max effort for 12 reps while maintaining proper form throughout all reps in all sets.

The 100 Rep Workout

The key to making The 100 Rep Workout is to use it for exercises that engage major muscle groups sand/or use the whole body.

Leg Press

If I get the gym and it's pretty busy, I can usually count on being able to do a leg press workout somehow, either on a machine or a sled.   And then, I just stick it out for something in the range of 100 reps.  Between sets, I can let someone else work in or I do some standing stretches, some mobility work or get some water.  I hate to be rude to others but I sure do avoid wandering too far away and risk losing my spot.

I do make the workout count.  I will use a heavy enough weight that each set will hurt a bit.  You might surprise yourself with what you can do - just listen to your body but challenge it a bit.

So, the actual workout then is pretty simple: do 100 reps, usually as 10 sets of 10 reps each.  For variety, I sometimes finish off a leg press workout with a drop set if I'm on a machine with plates.  I'll do 70 to 80 reps and finish off with a drop set.  For the drop set, I start at the same weight I've been using, do 8 to 10 reps at that weight, drop a plate and do 5 more, drop a plate and do 5 more - continue until there are only 2 or 3 plates left and then it's done.

Dead Lifts

I usually do this one on a squat rack but you can use dumbbells or kettle bells so I can usually guarantee I can work this one  it.  The weight I use here will be one that makes it challenging to do 10 sets of 10 reps each.  I often do this one after a short, easy run (just 20 to 30 minutes).

Bench Press

I have to admit that I probably don't do this one enough. Yes, if done properly you are engaging core and getting in some great strength and shoulder stability work. Unfortunately, at the gym I go to, the machines for these are in high demand and since I'm usually doing weight training on my own, I don't feel comfortable with the bar/bench set up. If the opportunities or setup at your gym are different, this is another great set.  And, in a perfect world, I'd do Leg Press and Bench Press in the same workout, going back and forth between the two - 10 leg press, 10 bench press and repeat.  I rarely get the equipment to available to get through this one but it is a dream workout- simple, effective, doesn't take too long.

You can find as many excuses to avoid gym sessions as there are triathletes out there but if you make is a priority, your results will speak for themselves.

Triathlon Training In The Winter? Time To Hit The Gym

Triathlon training can be time-consuming, especially if your goals are the longer endurance events like half-ironman (70.3) and Ironman distance racing.  A ton of triathletes seem to train as if they keys to triathlon success are just doing a lot of swimming, biking and running.  Yes, you do have to put in the time in order to get the to the finish line.   But in the winter off season, a little variety in your training can be a great way to hit the mental "refresh" button.  

I like to head back into the gym and do a more strength training and a little yoga in the winter. Sure, these are things we should probably be doing all year round but when our outdoor training and racing schedule is so short, we have to ride and run when the sun shines and the weather allows.  Come fall and winter, it's time to head back to the gym and spend some quality time there.  I thought I'd share some of my favourite gym workouts with you for a few reasons:

1.  I'm often training on my own so I need movements that I can safely do without a spotter.
2.  If I find myself with 30 or 40 minutes to spare, I want to get the most out of them.
3.  I follow a few pro cyclists, triathletes, swimmers and coaches on social media and there are some pretty common weight training exercises that they all do so it's clear that the basics are a pretty good start.
4.  These are all things I do to be a stronger cyclist, runner, swimmer or triathlete.

The Basics - The Exercises That Show Up In Most Routines I've Looked AT

-  Deadlifts
-  Squats
-  Lunges
-  Bench Press or Military Press
-  Pull Ups or Pull Downs
-  Rowing
-  Bicep Curls
-  Tricep Press
There are lots of free weight and machine variations of all of these so I find there is always something I can do. 

The Extras - Exercises That Use Everything

-  Renegade Row
-  Sled Pushes (love, love them! You can do more weight than you think.)
-  Box Jumps
-  Core Work
-  Kettle Bell Swing

As for how to put it all together, there are tons of training protocols out there in terms of the number of sets and reps and the amount of weight you should be lifting in order to achieve a goal but I don't spend a lot of time worrying about it.  For one, just doing something is better than doing nothing so sometimes, I just wing it.  Secondly, if the gym is busy, I like the flexibility of not having to stick to a specific plan. I just sort out what's piece of equipment are free and make it work.  Generally, I try to get in about 18 to 20 sets in total, that can be 6 or 7 exercises of 3 sets each or it can be 4 or 5 movements with 4 or 5 sets each.  Just make it worth your while!  Here one of my 'Go To' sessions for the gym. I try to do this one about every second week.

Turf Workout

When the free weight area  is busy, I often head to the sleds and just stay there. This will be a lower body focused day but every muscle in your body will work in this session.  I like to pair exercises and move between them with rest only after each pair, not between each set.
Pair #1
Renegade Row & Sled Pushes
I like to do 5 or 6 sets of each with this one.  For Renegade Rows, I to 5 o 8 reps per set with a moderately heavy weight.  I usually start with 8 reps and reduce it by one for each set as 8/7/6/5/4 reps for a total of 4 to 5 sets.
For Sled Pushes, I don't mess around with just a few plates. I load it up with 2 or 3 45-lb plates for the first set and then add a plate each set until I get to about 5 plates.  You never know your limits until you try.
Pair #2
Walking Lunges & Box Jumps
For walking lunges, you can use kettle bells, dumbbells or plate so there is usually enough equipment in any gym to do this one. And if your gym doesn't have enough space for walking lunges, just to stationary ones. Or you can try stationary lunges with direction variation (front, side, back, even up on a short box).  Mix it up to give your body some variety.   For walking lunges, my favourite variation is to hold a weight plate over my head with straight arms.   I find I really have to hold my core engaged for this one which makes it more of a challenge than the amount of the weight would suggest.  I like to walk 4 or 5 steps out and the same 4 or 5 steps back and it is a really nice challenge to maintain correct form and stability on the turn.  I go right into a set of 5 to 10 box jumps on a 24" box.  You might not see anyone else doing these and you'll know why after a few sets.
Last set:  Core & Stretch
3 or 4 sets of Dead Bug or Bird Dog paired with a few yoga stretches like Downward Dog and Pigeon is how I finish off this workout.  
That's it.  Trust me - you've done enough!  

As with any exercise routine, obviously safety is important and you should never workout on unfamiliar equipment.  Consult with a qualified expert and get the proper training in order to make your trip to the gym productive and safe.   Anything I've outlined here is intended only to provide an example of what I've found works for me and is not in any way intended to be formula or guarantee for any intended result.  Be strong and be safe!