December 24, 2012

10 Way to Healthy Life


            Choosing to follow a healthier lifestyle can promote a life full of quality and longevity. A variety of factors to implement into a healthier lifestyle include proper diet and exercise, stress reduction and consistent sleep patterns. By practicing these 10 methods to better health, you can reduce your health risks and enjoy a life full of value.
1. Build Strength
Resistance training is another healthy lifestyle method that will potentially increase metabolism. Since muscle tissue requires calories to survive, the adaptation of new muscle creates a demand for greater calorie burn. The ACSM also recommends sticking to a twice-weekly resistance program consisting of eight to 10 exercises, keeping repetitions around eight to 12.
2. Play Sports
A way to get moving again can come from enjoying your favorite sport. Games or leagues in your area provide a way to receive adequate exercise.
3. Exercise Your Heart
Performing cardiovascular exercise strengthens the cardiovascular system and over time lowers your resting heart rate. Forms of cardiovascular workouts include running, swimming, biking or using machines such as an elliptical or an indoor rower. The American College of Sports Medicine suggests performing a moderate intensity cardio workout 30 minutes a day, five days a week, or a vigorous cardio session for 20 minutes daily, three days a week.
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4. Involve the Family
Involving the whole family is another method to create group support and quality time with loved ones. Create games that include the entire family for a workout filled with fun.
5. Control Your Weight
Reducing calories in your diet creates a way to increase overall health and lower body weight. Understand your daily caloric needs by using the basal metabolic rate formula. Basal metabolic rate refers to the amount of calories burned at resting levels. An average BMR for women is typically around 2,000 to 2,100 calories a day, and for men, 2,700 to 2,900 calories daily.
6. Avoid Processed Foods
Avoiding processed foods can increase overall health and prevent unwanted weight gain and illness. Processed foods have been blamed for behavioral problems such as hyperactivity, weight gain and certain cancers, reports the Puristat Digestive Wellness Center.
7. Control Cravings
Eliminating nighttime eating will also assist in weight reduction and health improvement. Keep yourself occupied and be aware of times when cravings are highest.
8. Sleep
Getting adequate sleep is crucial for weight reduction and health. According to the University of Chicago Medical Center, "Sleep deprivation triggers the release of unwanted hormones such as cortisol, which alters glucose metabolism resulting in fat storage." Sleeping at least eight hours a night will help promote regular glucose metabolism and limit weight gain.
9. Reduce Stress
Controlling stress is another method of creating a healthy lifestyle. Like sleep deprivation, high levels of stress activate hormone release, including cortisol, which modifies glucose metabolism. Unwanted food cravings typically occur during high levels of stress. Control your daily stress by first identifying certain causes and create steps to reduce stress levels. One method could be performing deep-breathing techniques for five to 10 minutes when stress levels are heightened. Yoga can be an outlet for levels of stress and relaxation from your stress-filled life.
10. Take Gradual Steps
Make gradual and progressive strides toward improving your health. An overall lifestyle change takes time to create. Set small, time-oriented goals and track your success to achieve the big picture that is total wellness

December 23, 2012

Replace Worn Brake Pads

Don't wait for that metal-on-metal scraping sound 
ByJim Langley
NEED
  • 
    Hex wrenches
    Hex wrenches                 
  • Flat screwdriver
  • Pliers
  • Water-pump pliers (optional)
  • Isopropyl alcohol
  • Replacement brake pads
Time: 30 minutes
Shop Cost: $20-$40 (labor only)
DIY difficulty: 2 out of 5
LOOSEN the set screw with a screwdriver or the fixing bolt with a hex wrench, then push the pad to slide it out of its holder. no screw or bolt? Pull out the pad with pliers or pry it out with a flat screwdriver. For direct-pull brakes, remove the pins with pliers, then slide out the pads.  TURN your brake-cable adjustment barrel clockwise until it's fully screwed in.
  SLIDE the new pad on, according to the directional marks. replace any screw, bolt, or pin you removed, or use water-pump pliers to push the pad into the holder. to ease a tight fit, wet the pad with isopropyl alcohol--it reduces friction and evaporates quickly.
Signs Your Pads Are Worn
You Hear: A gritty, scraping sound. The metal of the brake shoe is hitting the rim.
You See: The grooves in the pad have all but disappeared.
You Feel: A stickiness when you brake. Your pad is worn unevenly and may be catching under the rim.
5 Reasons. . .Your Brake Pads Wear Quickly
1. Wet and muddy conditions invite grit to become embedded in your pads. Use a pointy object to pick debris from the rubber.
2. Your rims are dirty. Clean them with alcohol and a mildly abrasive kitchen sponge.
3. You ride the brakes on descents. Chill out and ease up.
4. Your rim is damaged or your wheel is out of true.
5. They grip better when slightly worn, thus reducing wear on rims, which cost more to replace.

December 22, 2012

Washing bike


"Cut off the top of a plastic water bottle. Fill it with a water-based degreaser, like Simple Green, and place it in your seat-tube bottle cage (for easy access). Use a paintbrush to apply the degreaser to the chain. Finish by holding a soapy sponge around the chain and turning the cranks. Hose off the excess and let it dry." —Adrian Hedderman, head mechanic, Colavita/Forno D'Asolo pro cycling team
"Every third or fourth wash, give your frame and fork a layer of car wax. I like Meguiar's Cleaner Wax. It restores the paint's luster and keeps road tar and bugs from sticking." —Steven Sperling, head mechanic, United-Healthcare pro cycling team

"Clean a grimy cassette or freewheel: Remove the wheel, and lay it flat with cogs up. Dampen the edge of a rag with solvent and pull it back and forth between each cog. No need to rotate the wheel; the freewheel keeps the cogs moving." —Jim Langley, author of Your Home Bicycle Workshop

"Braking causes aluminum rims to oxidize, leaving a layer of grit that can contaminate brake pads. Every 100 miles, more often if you ride in wet conditions, wipe your rims with a dry cloth." —Tori Bortman, owner of Gracie's Wrench in Portland, Oregon


"I prefer natural Tampico bristle brushes. Unlike nylon ones, they don't hold dirt, grease, or oil. Rinse the grime out of the bristles before moving on to the next part, and you can attack a filthy drivetrain and a mud-spattered frame with the same brush." —Bernard Kocis, team mechanic, UnitedHealthcare pro cycling team

September 10, 2012

Bike Structure in Indonesian

Did you know about the term structures and components of the bike in Indonesian? Let's learn the terms structure and components of the bike in the Indonesian language .

         It's look unfamiliar and long description when you see the term structure and the components in the Indonesian language, let's see ...




MTB Full Suspension


Road Bike Structure





August 28, 2012

Adjust Rear Deraileur

Sometimes we can be frustating to adjusting our rear deraileur

Now I have the tutorial that will be help you how to setup and to adjust properly and to understand each component of derailleur works.
Most future adjustments can be done by hand with if the derailleur is set up correctly

Let’s get started!

Tools preparation

Please prepare the tooling :


1. Allen wrench 5mm
2. A light lubricant
3. Phillips screwdriver
4. Rag
















Derailleur works

Basic way, all modern deralleurs function almost same.
The derailleurs are design to derail or moving the chain from sprocket to the next.
The jockey polley (upper guide pulley) moves the chain in both directions.
For example, when we goes on uphill road, we need to shift down to lower gear.
Pulls the shift cable and forces the guide pulley to change to a bigger sprocket

When we goes on straight road and want to go faster, need to adjust the shifter to a higher gear. Realeases shift cable tension and allows the deraileur springs to pull the guide pulley back down to a smaller gear.

The length of chain will change when we shift the gears.
The lower tension pulley is spring-loaded to take up this slack.

Limit Screws

There are 3 type of adjustment screws:

1. B-tension adjustment (the B-screw)
2. High gear limit stop (the H-screw)
3. Low gear limit stop (the L-screw)

Should always be made in ¼ turn increments to adjust on these screws

B-Tension Adjustment

The B-Screw controls the derailleur body’s angle in relation to the sprocket-set.
Shift down to the largest sprocket and check the distance between the guide pulley and the large sprocket.
If the guide pulley is rubbing on the sprocket, tighten the B-screw clockwise to increase tension and move the pulley away from the sprocket.
If there is a large gap between the pulley and sprocket, loosen the B-screw until the pulley rubs the sprocket, and then tighten it until it just clears.

High Gear Limit Stop

The H-Limit screw high gear limit stop prevents the guide pulley from shifting any further past the highest gear and into the axle.
In order to adjust it properly there must be no tension on the lower inner cable.
If you feel tension, loosen the cable adjuster until there is none.

Now check from behind how the chain is riding on the smallest sprocket. If it looks like it wants ride off into the axle, tighten the H-screw clockwise until it lines up.
If it looks like it is rubbing on the next gear, loosen the screw until the chain is nicely centered on the sprocket.
Now re-adjust the cable tension until the derailleur shifts smoothly down to the next gear.

Low Gear Limit Stop

The L-Limit screw prevents the guide pulley from shifting any further past the lowest gear and into the wheel spokes.
Shift down to the lowest gear, step behind the bike, and check how the chain rides on the sprocket. If it looks like it wants to ride into the spokes, tighten the L-screw clockwise until it is centered on the sprocket. If it looks like it wants to shift down, loosen the screw until it lines up.
As an extra precaution you can use your thumb to gently push the derailleur body and make sure the chain will not run into the spokes, as this could obviously have a nasty effect on both you and your bike.

Cable Adjustment

The cable tension adjuster defines how far up or down the derailleur moves.
Step back so you can see the chain and sprocket alignment, and then through the gears in both directions, first shifting up two and down one, and then down two and up one.
The chain should look centered on each sprocket. If it is rubbing on a larger gear it means there is too much tension on the cable. Loosen the tension by turning the adjuster clockwise.

If it wants to jump down to a smaller gear it needs more tension. Increase the tension by turning the adjuster counter-clockwise.
You can also use sound to check the adjustment. There is always a base-level of noise that can be heard in every gear.
This noise will increase in a slightly different way depending on which way the tension is out of adjustment. If there is too much tension you will hear a metallic rubbing sound, but if there is too little tension you will hear a clicking noise as the chain tries to jump to a smaller sprocket.
There is usually a cable tension adjuster on your shift lever. With practice you will be able to make small cable tension adjustments while you are riding.

Lubrication

Now that the derailleur is adjusted, always apply a drop of lubrication to the derailleur’s many moving parts. This will help prevent wear from dirt and rust, and it will keep your gears shifting smoothly.

Wipe away any excess lube and take your bike for a test ride to make sure all the gears are working smoothly.

August 23, 2012

Count the budget

Necessary evidence and counting, expensive does not mean the best

Buying a mountain bike,the initial investment for your bike.Avoid upgrade and upgrade your bike. Opinion this one of Bike198. Be careful to invest for your bike, if one will waste more money. Do not start from the lower component prices for the drivetrain (crank - the front teeth, sprocket - tooth rear shifter - regulator of brakes and gears, RD and FD is classified as the drivetrain). Because it would provoke someone to upgrade one by one. Investment will result in waste of your bike.

The price of the bike does not make sense sometimes. Especially the drivetrain or component parts such as gears, derailleur, disc breaks and more.
There is an interesting idea if you want to invest in the long run without leaving your bike components. Moreover you do not like to sell your used goods.

Need proof, check with your colleagues who bring a bike to play

Try just ask your colleagues who have started playing the mountain bike. Make a list of fellow colleagues you know and ask. How many times to upgrade the bike, how much money is spent, how many bikes already owned. If necessary ask also, why they buy a bike until 2 or 3 pieces. From the answers you get, you can conclude either that the "I'm not going to do as they do" or "I will follow them"

What needs to be maintained and think further than the initial investment of a bike. Bicycle components have the same function, the difference lies in the model, weight, type, capacity and durability. But the price can be different, even absurd.

For the initial investment, you should choose a good bike component. Not the best but good for you. The outside investment component Shock Frame and Fork Breaker or bicycle. So only the drivetrain alone.

For example, you only need the component type of Shimano XT / SLX or SRAM X.9. Components has been proven reliable, not too expensive and not too cheap, too. But for the long term can be on the migration to your new bike.

Or at least you are using Shimano Deore and SLX had 9 or 10 speed. Remember, the power of the bike instead of drivetrain power you use, but your own thighs and calves.
The rest is from the weight of the bike as well as other components such as tires, wheels, frame, pedals and more.

Keep the drive train or Groupset for your initial investment. Many mountain bike like a bicycle instead of changing, because the feeling is not feasible and wanted to experience something new.
Business will have to upgrade or change their bikes and sell all the drivetrain new components. But, actually be maintained. 1X expensive investment front will save you money.

If you are bored with your bike, would use the frame and fork only. Because the components are the most visible, and has a significant difference for your bike or in the eyes of other cyclists. While the bicycle drivetrain component groupset or in general could be moved to another bike. Is this true.

MTB bike magazine in the UK who are brave enough to comment. Call Shimano Deore 9 speed Crank still holds as the best and cheap crank, above the SLX for performance. Better performance but only 200g heavier. 2011 edition called Crank Shimano SLX 10 speed for the best.
While XTR enter the number 5. Imagine if we are influenced by advertising and the purchase price of up to 4 x folding crank, crank the price padaal crank named as the best even better and cheaper.
Sample only the top brand headset Chris King. You can trust the capabilities of this headset, and can replace some of the bicycle frame change, without change their new headset. Chris King headset product is not just a brand, but has proven reliable.

The second problem Wheelset bicycle wheel or a fine. Usually the wheel is designed from the manufacturer Wheelset (wheels intact from the factory) is lighter than you bought it off the wheels (assembled one by one). They cost a bit more expensive than assembling the components of your class. But not too much trouble and was set from the factory.
Unless you have a lot of money and buy a very expensive component for Wheelset personal design, please design your own with special components such as DT Swiss spokes, Rim carbon or titanium Hub

Designing the wheel itself, such as the type of board components using XTR, SRAM X0 or Carbon-class hub and rim are very expensive even using fingers or DT Swiss spokes are lighter. The result is a budget for a bicycle tire to swell. And cheaper wheelset change their brand is being mediocre, has given an explanation for any terrain. Pulling components such as wheels can be long-lived, may require three times a substitute for your new bicycle frame, until you yourself are tired of looking at the wheels or to the rim from dents, blisters from the first time you use. Or your bike's wheels must be replaced due to service life.

Part of what needs to be upgraded

Parts that need to be replaced is the frame and fork for shock or suspension.These two components are needed to be replaced if you want to experience something new. For example, you change their frame from hardtail to full suspension. 

There are two components that need to change the bike frame and shock should follow your needs.
Suppose you want to change to a Full Suspension Bike. It absolutely should be replaced is to buy a new frame type fullsus. And change their front Fork of the average higher for Fullsus bike. 
Part of this one is quite expensive to buy, or indeed have to be expensive. But resale value quite well, despite being a second-hand goods.

When you start buying a frame type front suspension hardtail with 100mm size. When you want to use the full suspension bikes. In general, components should be replaced is the type of full suspension frame and front shock. At least the replacement of the front suspension fork with 120mm travel, or more. Also note, each frame has a rule for a long bike front shock travel. When buying a bike frame types Trail recommended using 120-140mm, bicycle AM ​​- All Mountain advised to 140mm more. 

Simply look at the configuration provided by the manufacturer of the bike. Do not forget, the design of bicycle frame has its own geometry. See catalog of the bicycle manufacturer, whether the frame can still use the fork to travel higher.

There is the experience of well-known story of a bike site. This type of spring or Shock Wind Shock to the front fork of the best. Believe it or not, a more convenient Shock of Shock Wind (Air). The reason, the impact was muted by a true, more durable, maintenance free and cheaper. The problem is different rider weight and the suspension of a relatively more severe type. 
Wind shock has the advantage of being easily adjusted. When you are matched with a kind of shock fork, enjoy it, would be more convenient and cheaper.

While for the drivetrain components such as gears, shifters and disc can break your stick. Unless you need to change the tire size. You only need to change their type of rim or wheel that is stronger. Or at least you need to design a new Wheelset that you desire. Note the large size of the Rim (Wheel) your bike. Rim or wheel rim has a specific provision to the width of the tire. For example, Rim Type A only recommend the use of tires with a maximum size of 2.1 inch. The rules should be followed.

Likewise, if you want better braking, rotor you would use with a larger size. And consider to maintain the brake caliper and simply change their larger rotor size. Need to remind the average size of the rotor diskbrake mountain bike used is 6 inches. If one day you want your bike brakes better, can enlarge to a size 7 inch. But only the rotor and caliper adapters that need to be replaced. While the old caliper still usable. Do not be consumed with an expensive bicycle brakes, one of the magazines in the UK have tested the brakes for $ 1.5 million better than the brakes for 2-3 million.

On the other hand. Unless you want to increase the size of the rotor 8 inch. Here need some changes. Not just a substitute for Rotor and Adaptor, the possibility of your bike frame needs to be replaced. Because some of the bicycle frame can only take measures 7 inches (maximum) rotor, when it was replaced with 8 inch rotor will touch the frame. Similarly, fork or your front fork. Some products simply limit the size to 7 inches (maximum). The design of mountain bike frames are already set up a branded change the size of the rotor.

9 of 10 opinion of your friends could be wrong....

Do not follow your friends opinion. For example, buy a regular bike, or the direct purchase of the middle class or you set yourself up on the advice of one of your friends. The reason, the Agency, the physical length of the foot and every person is different.

The technique is simple. Try the bike you want..!

1. When your friend suggests a type of bike and he also uses the brand A. 
          Just take a bike he had. If you feel fit, the new thinking of buying the same bike.
      2. Combine with other models and other friends and select the best fit for you.
      3. Do not force yourself to fit your body to a new bike. But the bike was to be matched with yourself.
      4. Bicycle has a large frame size is different. Such as size XS, S, M, and L to XL. 
          Or calculated with a size 16, 17, 18, 19 and others. 
     
     The measure usually follows the size of the rider's height. Each manufacturer has its own standards, but the average is not much different.

The size of S is usually recommended for riders who have a 160-170cm high, M for height 170-180cm, and 180cm or above L to higher and largest is called XL. If your height below 160 cm, can be tried size XS.
But size is not indicative of the frame size you buy. It could be they are over 175cm tall to feel more fit using a frame size of the type M (medium) or S (Small). Need to remind you that every manufacturer has its own measurement techniques, and not necessarily the size that they give your body fit.


Not follow the advice to buy a bike based on the suggestions, but you've never tried it first suggested that bike. And do not weigh the factors of emotion, once again prepared to do and learn more before making a decision to buy. Too cheap to buy a bike you will not avoid to continue to expand up to come up with a new bike. Until one day you realize, that the money for the bike was gone too much. And just realized that you actually fit into a bicycle from the beginning. But you yourself ignore your choice.

Unless you have unlimited budget and prefer to enter the shop the bike shop every week and try to get a bike that satisfy you. Advice above is not a good suggestion.