Cyclists competing in the 2025 Tour de France rumbled into the city of Toulouse on Wednesday, July 16, and some of them no doubt reflected on the handful of compelling鈥攁nd downright zany鈥攕ituations to come out of the event’s first 11 stages.

Throughout this Tour there has been bad blood, barfing, blogging, and all manners of drama and controversy. Yep鈥攑retty standard stuff for pro cycling’s biggest event.

For cycling fans who haven’t followed the Tour’s every twist and turn, I’ve highlighted five storylines from the event’s opening half to catch you up to speed.

Netflix Bids听础诲颈别耻听

In June, Netflix released all eight episodes of the third season of its docuseries Tour de France Unchained. Amid the announcement of听 the season that season three would be the final one.

Unchained debuted in 2022 as the cycling-centric version of听狈别迟蹿濒颈虫’蝉听丑测辫别谤-蝉耻肠肠别蝉蝉蹿耻濒听Formula 1: Drive to Survive.听And like the F1 show,听Unchained took viewers behind the scenes at the race, and showed the sometimes robotic cyclists as being capable of sadness, jealousy, and other human emotions. Yep鈥攊t brought personality to a sport that, for a century, has churned out stoic and boring heroes.

Back in 2022 I wrote that Unchained had the very real potential to convert millions of new cycling fans due to the series’ ability to boil a confusing and nuanced sport down to its most basic elements.

I can’t say whether or not听Unchained succeeded in this goal. But I can attest that the series had to walk a narrow storytelling tightrope that ultimately caused me to stop watching.

The Tour is an international event with fans spread across the globe, but Unchained was shot and edited by French production firm QuadBox, and it was scripted for Netflix France. Thus, the series focused ample attention on French teams, French cyclists, and all things French cycling.

Here’s the thing: the Tour’s best riders today hail from Slovenia, Great Britain, Denmark, and Belgium. Americans are OK, too. The French, meanwhile, have become bit players in their own event. No Frenchman has won the Tour since 1984, and that drought is likely to carry on for decades to come.

And while the Tour’s international heroes all speak English, French cyclists, for the most part, only speak French.

Alas, to watch听Unchained was to immerse yourself in the petty, small-potatoes drama surrounding French cycling鈥攁nd to absorb this not-so vital information via subtitles. In my humble opinion, this was not a recipe for attracting the masses.

Crashes and Poop: Micheal Woods鈥� Blog Garners Attention

Canadian Tour de France hero Michael Woods has been writing daily blogs throughout the 2025 Tour de France, published on and on our sister site, .听

Woods is a very talented writer, and his essays shed light on important moments in the race. On July 8, Woods . Pileups happen every day at the Tour, and on the eve of the race, the organizer, ASO, chided riders for taking risks that resulted in accidents.

Woods very smartly pointed out that the Amaury Sport Organization (ASO) and the sport’s governing body, Union Cycliste International (UCI) are in charge of establishing the rules of competition that govern safety. If these bodies were truly concerned with crashes, Woods points out, they would alter regulations to try and curb crashes. “ASO telling riders 鈥榶ou need to take less risk鈥� is like the NBA telling Steph Curry, 鈥榶ou need to shoot fewer threes.鈥� It does nothing.” he wrote.

The piece lead to a flurry of think pieces and essays on various cycling websites, and boosted Woods as perhaps the smartest voice in the peloton.

A few days later, Woods about a somewhat delicate situation. During stage 10, Woods suffered a gastrointestinal emergency during the race. After fighting back stomach cramps, he had to pull over to the side of the road, sprint into some tourist’s recreational vehicle, and do his business.

“To the poor, very kind, and dumbfounded, man who opened his RV door to me, I want to first say thank you, but also apologize profusely for the state I left your bathroom in,” Woods wrote. He still finished the stage, despite the emergency poop stop.

No Love Lost Between Tour Rivals

The current standings of the Tour have Irish rider Ben Healy in first, with defending champion Pogacar in second, followed by Belgian rider Remco Evenepoel, and then Denmark’s Jonas Vingegaard in fourth.

But as anyone who has watched the race can attest, the race for the yellow jersey is a two-horse race between perennial rivals Pogacar and Vingegaard. Of the last five Tours, Pogacar has won three (2020, 2021, 2024) and Vingegaard has won two (2022, 2023). Anytime the road points uphill, these two guys zip away from the peloton and attack each other.

Vingegaard’s team, Dutch squad Visma-Lease a Bike, has adopted a curiously aggressive strategy at this year’s Tour. Big teams often play it safe during the race’s flat opening week and ride in the peloton, saving valuable energy for the mountainous second and third weeks. But not Visma鈥攖he team has upped the pace relentlessly on the flat and hilly stages, sent riders up the road in aggressive attacks, and generally tried to force Pogacar and his UAE Team Emirates teammates to听also burn energy.

The strategy of attacking early and often left the peloton exhausted, and prompted plenty of criticism from including . It also generated some strong words from Pogacar, who called the

In a sport infamous for austere vibes and boring and bland quotes, that’s akin to insulting a rival’s outfit, spouse, and taste in music all at the same time.听

Five Barfs Across 100 Miles

Cycling fans raised a collective eyebrow during the opening moments of the Tour’s ninth stage when teammates Mathieu van Der Poel and Jonas Rickaert on the accelerated听听from the gun and sprinted away from the peloton.

Van der Poel is one of the strongest riders in the bunch, but the long-distance attack seemed destined to fail, given the route’s flat profile. On flatter days, the peloton can easily control the speed and gobble up breakaways well before the line.

But the two soldiered on and rode together as hard as they could for 100 miles. At one point, it looked like van der Poel would hold off the charging peloton. Alas, he was caught and passed by the group within spitting distance of the finish line.

After the stage, Rickaert told reporters what it was like to pedal 400 watts for four consecutive hours鈥攖he effort required to ride alongside van der Poel.

鈥淢y stomach couldn鈥檛 handle the effort. I vomited five times,鈥� Rickaert told the Belgian broadcaster听.听

No guts, no glory.

An Irish Leader on an American Team

As I mentioned earlier, the current leader of the Tour is an , and he races for an American team, EF Education-Easy Post. It’s the first time an Irishman has led the Tour since 1987, and the first time that an Irish guy on an American squad has held this position.

Healy grabbed the yellow jersey during stage 10 by accelerating into a breakaway on a stage with short to medium-sized hills, and then holding off the late charge from Pogacar.

On paper, Healy does not have the pedigree to win the Tour. He excels on short and steep climbs, but has never soared up monster mountains in the Alps and Pyrenees alongside Pogacar or Vingegaard, the two best climbers int he sport.

But hey, this is the Tour, and every few years we see lesser riders go above and beyond their perceived limits while fighting for the yellow jersey.

Now the question becomes: how long can Healy hold the jersey until Pogacar takes it back? Thursday’s 12th stage takes in two massive mountains in the Pyrenees. Whether or not Healy can summon the strength to go above and beyond what we expect of him is a storyline I plan to follow.

The post Netflix, Barfing, and Rivalries: Five Zany Tour de France Stories You May Have Missed appeared first on 国产吃瓜黑料 Online.

The contact points between the rider and a bicycle are some of the most important aspects of riding a two-wheeled steed (think saddle, grips, pedals, and, yes, shoes). The bike shoe category has widened dramatically in the past few years to include everything from the highest-performance road shoes to versatile gravel kicks to flat pedal pumps designed for rugged mountain bike rides.

Our testers rode hundreds of miles to find the best cycling shoes for fit and performance across all of these categories. From sleek, clipless shoes for dancing on dirt to the mountain biking equivalent of steel-toe construction boots for your own personal Redbull Rampage, we hand-picked the following options that meet the needs of modern riders.

Updated July 2025: We added 8 new picks, including our new favorite MTB and road cycling shoes鈥攖he Crankbrothers Mallet BOA and Specialized Torch 3.0. We also updated pricing and info on previously listed bike shoes.听

Best Bike Shoes at a Glance

Best Mountain Bike Shoes

• Best Do-It-All Clipless Shoe: Crankbrothers Mallet Boa ($200)
• Best Flat Pedal Shoe: Pearl Izumi X-ALP Launch ($150 $90)
• Best Downhill/Enduro Shoe: Shimano GE7 ($180)
• Best Protection: Ride Concepts Tallac Mid BOA MTB ($220)

Best Road Cycling Shoes

• Best Overall: Specialized Torch 3.0 ($280)
• Best Performance: Shimano RC903S ($475)
• Best On a Budget: Fizik Beat Tempo ($180)

Best Gravel Shoes

• Best Gravel/XC Shoe: Giro Sector ($240)
• Best High-End Gravel/XC shoe: SIDI Physis ($399)
• How to Choose Bike Shoes
• How We Test
• Meet Our Lead Testers

Best Mountain Bike Shoes

Best Do-It-All Clipless Shoe: Crankbrothers Mallet BOA Clip-In Shoes

Available sizes: US M 6 – 14

Pros and Cons
鈯� Very comfortable
鈯� Super durable
鈯� Supremely adjustable fit
鈯� Limited ankle coverage

Technically, the Mallet is Crankbrothers鈥� offering for gravity-focused endeavors鈥攄ownhill, park, and enduro racing鈥攂ut these well-padded shoes are lightweight and breathable enough that if you loathe the ballet slipper look, they do just fine for any riding this side of XC racing.

While the brand makes their own pedals, the Mallet utilizes the brand鈥檚 鈥楳atch鈥� design philosophy: a long and wide cleat pocket that鈥檚 designed to both shed mud and aid cleat engagement/release regardless of your preferred clipless pedal. The shoes come with shims to optimize your pedal-cleat-shoe interface, but in a nod to their own pedals, and as an encouragement for you to use them, the Mallets come with Crankbrothers鈥� own cleat already installed in a neutral position.

The shoes are burly yet offer a comfortable amount of padding, with silicone gripper dots in the heel cup for a secure fit. They also utilize just the right amount of ventilation for good breathability on all but the hottest days. The medium stiff midsole combined with a nicely rockered sole makes for exceptional comfort both on and off the bike. All these features, combined with the ability to dial in an exact fit with the BOA dial, make these shoes a winner. Our only complaint: We wish they offered a little more ankle coverage.

Best Flat Pedal Shoe: Pearl Izumi X-ALP Launch

Available sizes: EU 39 – 49

Pros and Cons
鈯� Lightweight
鈯� Optimal for narrow feet
鈯� BOA loosened on longer rides
鈯� Soles not as grippy as Five Ten or Ride Concepts

The X-ALP Launch is an affordable flat pedal mountain bike shoe that takes the cake when it comes to a lightweight, flexible feel. The shoe features a stout Cordura mesh upper with a single BOA dial that allows for quick fit adjustments. We found that the X-ALP has a low-to-medium internal volume that runs a bit narrower in the toe box than other brands. An EVA foam midsole is paired with an outsole featuring Goodyear rubber molded with a chevron pattern, designed to offer good grip and traction.

Despite the use of brand-name rubber, the X-Alp is not the grippiest shoe out there. But that鈥檚 not necessarily a bad thing: this allows for easy micro foot adjustments compared to the locked in feel of some other shoes on our list. What the sole lacks in grip, it makes up for with impressive lightweight feel and efficient power transfer. In our testing, the shoes excelled on longer trail rides in dryer weather where heat and foot fatigue can be issues. And while the single BOA loosened up a bit on our longer rides, it’s fairly easy to tighten up on the fly. This might not be the shoe you want for bike park laps, but it hits the mark for those who prefer the versatility of a flat pedal shoe versus clipless for hot cross-country and trail rides.

Best for Downhill/Enduro Riding: Shimano GE7

Available sizes: EU 38 – 48

Pros and Cons
鈯� Excellent off the bike grip
鈯� Longer cleat channel
鈯� Roomy toe box
鈯� Runs a little hot

The Shimano GE7 is one of our favorite clipless MTB shoes. The SPD-compatible GE7 features laces with a velcro instep strap for precise fit, a burly outsole for enhanced grip, raised and padded ankle collar, enhanced toe cap, and a reinforced fiberglass midsole (TORBAL 2.0, a midsole technology that provides targeted rigidity and flexibility) for stellar pedaling efficiency.

Originally designed for Enduro style racing, this shoe is meant for big days that could involve a fair bit of hike-a-bike as well as full-tilt boogie pedaling. Translation: it鈥檚 super comfortable and holds up well on longer rides thanks to a nice balance of stiffness and flex in the sole, plus a relaxed鈥揹are I say 鈥榬oomy鈥�?鈥搕oe box to give those little piggies room to stretch out. The traction is excellent when you鈥檙e off the bike and the cleat placement is slightly more centrally placed than other brands, allowing for a more performance-oriented cleat position. More importantly, the shoe can take a beating. And the asymmetric padded ankle cuffs keep ankle/crank interaction downright civilized.

Shimano shoes tend to be durable enough for multiple riding seasons, and while this one runs a little on the warm side and lacks the bling of a BOA system, the fit and performance won鈥檛 let you down. 鈥淸This is a] great all around mountain bike shoe for gravity-oriented folks that want traction while off the pedals,鈥� commented one tester from Hood River, Oregon.

Best Protection: Ride Concepts Tallac Mid BOA

Available sizes: US M 7 – 13

Pros and Cons
鈯� Excellent grip in all conditions
鈯� Mid-height design adds extra protection to ankle
鈯� Easy to adjust fit with BOA庐 system
鈯� Bulky

When Ride Concepts released these mid-high shoes into the wild last summer, there was much rejoicing from riders demanding a more robust solution for technical gravity riding. The surprisingly roomy mid-volume shoe features BOA鈥檚 PerformFit Wrap for a snug fit, and burly Cordura mesh upper with liberal amounts of D3O padding in the ankles, toe, heel, and insoles for bombproof impact resistance. A stiff EVA midsole helps reduce foot fatigue, and an outer sole crafted from RC鈥檚 Maxgrip rubber provides secure pedal grip and confident traction off the bike.

The mid-height upper offers greater support than a low-fit shoe, while the gusseted tongue keeps debris at bay like a champ. Surprisingly, the Cordura mesh breathes tolerably well, but the trade-off for all this added material is a much longer break-in period. If you have the patience for that, the reward is a glorious, comfortable fit that offers loads of confidence no matter how gnarly the trail or how much you鈥檙e off the bike scouting lines and sessioning techy features.

Best Road Shoes

Best Overall:听Specialized Torch 3.0

Available sizes: EU 36-49

Pros and Cons
鈯� Excellent weight
鈯� BOA Li2 dials
鈯� Hard wearing exterior
鈯� Cleat mounts aren’t adjustable

Road cycling shoe prices aren鈥檛 just creeping up鈥攖hey鈥檙e skyrocketing. Specialized is part of that trend, but the Torch 3.0 offers a refreshing exception. It鈥檚 not quite as performance-oriented as the S-Works Torch ($500), but you鈥檙e getting 90 to 95 percent of the performance for significantly less鈥攁nd with some surprising perks. The Torch 3.0 actually has a better BOA system. Both models use a dual-zone setup and the same pressure-optimized tongue cut, but the S-Works dial doesn鈥檛 pop for quick release. The Torch 3.0鈥檚 BOA Li2 dials, BOA鈥檚 best, make on/off much easier.

Elsewhere, the Torch 3.0 simplifies slightly. The upper is more uniform but still durable and easy to clean. The carbon sole is just as stiff, though slightly heavier and less detailed. It lacks cleat-mount adjustability鈥攂ut after thousands of foot scans, Specialized says you won鈥檛 miss it. (We didn鈥檛 during testing.) Bottom line: The Torch 3.0 delivers elite-level performance without the elite-level price.

Best Performance:听Shimano RC903S

Available sizes: 38-47

Pros and Cons
鈯� Supple, form-fitting upper
鈯� Hard to keep clean

Shozaburo Shimano would be proud to know the freewheel company he started in 1921 has grown to showcase a wide range of cycling components and gear for competitive and recreational riders alike, including high-performance cycling shoes like the RC903S, which falls within Shimano鈥檚 S-Phyre line.

Dual Boa metal dials lock a rider鈥檚 foot into the anti-twist heel cup with the help of the wrap-around upper and six points of retention over the front end of the foot. The carbon sole is strategically reinforced around the cleat for added power transfer while remaining compliant toward the heel for optimal stiffness鈥攔ated as 8/10 by our test team who altogether put more than 4,000 miles of riding in these shoes.

Best On a Budget: Fizik Tempo Powerstrap R5

Available sizes: EU 36-48

Pros and Cons
鈯� Impressive weight for price
鈯� Velcro powerstrap
鈯� Vertical volume in toe box
鈯� Non-adjustable cleat mount
鈯� Narrow fit

Budget road cycling shoes are a tough category鈥攎ost cut corners so severely they鈥檙e no fun to wear. One common compromise? BOA dials. The top-tier Li2 dials are great, but cheaper versions often can鈥檛 adjust both ways and don鈥檛 pop for quick release.

The Fizik Tempo Powerstrap R5 avoids those issues altogether. It uses the same lightweight, easy-to-adjust Powerstrap system found on Fizik鈥檚 higher-end Aeroweave model, and it outperforms many dual-BOA setups: It鈥檚 easy to adjust (even mid-ride), lightweight, and offers a snug fit with zero hotspots. The shoe is on the narrow side, typical of older Fizik models, but a tall toe box adds comfort. The carbon-reinforced nylon sole is shaped well enough to feel plenty stiff. The biggest downside: The cleat mount point is fixed and offers limited adjustability.

Still, for this price, we were willing to overlook that shortcoming. The Tempo R5 doesn鈥檛 feel cheap鈥攕kipping BOA is a smart move here, not an oversight.

Best Gravel Shoes

Best Overall: Giro Sector

Available sizes: EU 39 – 50

Pros and Cons
鈯� Lightweight
鈯� Quick drying
鈯� Responsively stiff
鈯� Pricey
鈯� Not ideal off the bike

The Giro Sector is our go-to riding shoe for all types of riding, from laps on our local trails to all-day gravel adventures to XC racing. They offer a nice balance of comfort and stiffness to keep the feet remarkably comfortable regardless of how hard you鈥檙e pedaling. The Sector features a one-piece synchwire material upper, dual BOA庐 adjustment, reinforced toe and heel, and a fairly stiff carbon-composite sole (for pedalling efficiency) with a dual injected rubber outsole with impressively tall lugs for off-the bike traction and pre drilled toe spike mounts.

While the Sector is lightweight and adequately ventilated, it is not the lightest on the market, but it鈥檚 by no means portly either. That being said, it gets extra points in comfort, and despite the fragile appearance of the upper, the shoe is surprisingly durable and robust; they show very minimal signs of wear despite extensive testing. If you are a one shoe do-it-all household, we highly recommend the Sector, although it鈥檚 happiest pedaling hard.

Best Performance: Sidi Physis

Available sizes: EU 36 – 50

Pros and Cons
鈯� Wide toe box
鈯� Excellent power transfer
鈯� Expensive
鈯� Walkability

Brutally efficient and decadently comfortable aren鈥檛 descriptive phrases that typically go together. But if you鈥檙e describing Sidi鈥檚 new Physis shoes, then you鈥檝e pretty much hit the nail on the head. But to tweak an old Keith Bontrager maxim鈥攂rutally efficient, decadently comfortable, cheap鈥ick two鈥攂ecause at $400, these ain鈥檛 cheap.

But what you get is what you pay for: Sidi鈥檚 legendary Italian craftsmanship mated to modern footwear ergonomics. With the Physis, you get a phenomenally-fitting and well ventilated dual density TPU upper that errs on the roomy side (consider sizing down a half size for Sidi鈥檚 legendary glove-like feel while still enjoying the roomy forefoot volume of the Millenium fit), secured with Sidi鈥檚 proprietary BOA庐 type system and their patented Tension Strap over the instep, mated to a X2FC carbon sole so stiff that you might as well be wearing two-by-four planks with a footbed strapped to your feet. Only a two-by-four never screamed performance the way these do; rest assured that every single watt you generate is going right into your pedals. Other details: rubber dimples in the heel cup for a more secure fit. Minimalist abrasion/impact guards around the toe box and heel. Threaded holes at the toes for spikes (CX anyone?).

In essence, these are Ferraris for your feet, but are purpose built for performance gravel and XC riding; if your ride involves any halfway serious hike-a-biking, look elsewhere. But if you鈥檙e chasing podiums or KOMs, these are just what the doctor ordered.

How To Choose Bike Shoes

Cycling shoes can be segmented into categories based on their intended use and cleat interface.

Cleats/Clipless Shoes

Road cycling shoes are typically compatible with composite-based, three-bolt style cleats like Shimano鈥檚 SPD-SL and Look Delta/Keo. These cleats offer a high amount of retention and have a greater surface area to maximize stability and power transfer per pedal stroke, which is ideal for road cycling. However, the cleats are often exposed and provide poor walkability.

Gravel shoes use a two-bolt pattern for use with cleats like Shimano鈥檚 SPD. Two-bolt cleats are generally smaller and made of metal, offering greater durability for walking on uneven surfaces.

Flats

More and more mountain bikers are ditching clipless bike shoes in favor of flats, shoes with sticky rubber soles that offer good grip on pedals and don鈥檛 require you to clip in/out of pedals. Many experienced riders and downhillers who navigate high-consequence terrain prefer flats because they allow you to bail off your bike more easily.

Flat shoes are also better choices for novice riders, since they don鈥檛 come with a learning curve (getting the hang of clipless shoes and cleats can be tricky). The downside to flats is they don鈥檛 offer the same power transfer as clipless shoes.

Budget Versus Performance Cycling Shoes

Don鈥檛 disregard your budget. Bike shoes can be exorbitantly expensive, especially on the high-performance end of the spectrum. If you鈥檙e looking to get into racing, the higher price tag might be worth it for every additional watt of power. If you鈥檙e not racing, we recommend leaning to the more comfortable end of the spectrum, rather than trying to maximize stiffness and performance; these shoes generally come with more palatable price tags.

Materials

Road biking shoes feature lightweight soles made up of carbon or composite materials that blend stiffness and compliance to best suit the rider鈥檚 needs. A stiffer sole generally provides higher power transfer; a more compliant shoe flexes more and provides a more comfortable ride, but often equates to more power loss.

Gravel and mountain bike shoes add tread around the sole to improve walkability and stability.

Shoe uppers will consist of a microfiber or knit material with varying amounts of suppleness, ventilation and foot/ankle support. Microfiber uppers tend to provide more durability and support, while knit uppers have a greater amount of ventilation and suppleness.

How Should Bike Shoes Fit?

Fit is critical in a cycling shoe and directly impacts performance. If you can, try before you buy. Your local bike shop may have a selection of bike shoes and employees with a wealth of experience to help you find the right fit. Call around to see what鈥檚 available and visit your local bike shop to get a real feel for the shoes before you commit.

How We Test Bike Shoes

• Number of products tested: 21
• Number of Testers: 8
• Number of miles collectively ridden during testing: 12,000
• Biggest ride: 110 miles

Our group of testers, made up of men and women across the country and bike industry experts like and , put 21 pairs of the year鈥檚 newest road, gravel, and mountain bike shoes to the test on various rides, races, and trails. Some testers assessed a shoe鈥檚 performance while preparing for marquee road and gravel events, while others set out to determine a shoe鈥檚 comfort and versatility on their weekly coffee ride.

Our primary testing ground for MTB shoes was mountain biking mecca Hood River, Oregon, where we assessed a shoe鈥檚 performance on everything from technical, muddy trails to mellow, meandering cruisers. We graded each pair of shoes we tested on characteristics like stiffness, weight, comfort, and functionality. The shoes on this list impressed our crew in all departments.

Meet Our Lead Testers

Nikki Rohan has been mountain biking for close to 20 years, and testing mountain biking gear for Pinkbike for almost a decade. She resides in Hood River, Oregon, with her husband, two teenagers, a 1-year-old, two dogs, and a grumpy cat. When she is not working, cooking, or parenting, you will find her biking on the local trails.

David Kennedy has been riding road and gravel bikes for 15 years and has been writing about the latest tech in the sport since 2017. He鈥檚 toed the line at premier road and gravel events nationwide, including the Belgian Waffle Ride San Diego and the Unbound 200. When he鈥檚 not writing or riding, he鈥檚 pulling apart bikes at his local shop and connecting with the diverse cycling community around his hometown of Los Angeles.

听is a senior tech editor at Velo. He hails from the Pacific Northwest but when it鈥檚 time to ride, hot and dry is better than cold and wet. He will happily talk for hours about the minutiae of cycling tech but understands most people just want things to work. He is a road cyclist at heart and doesn鈥檛 care much if those roads are paved, dirt, or digital. Although he rarely races, if you ask him to ride from sunrise to sunset, and beyond, the answer is always yes.

More Bike Gear Reviews

The Best Road Bikes of the Year
The Best Gravel Bikes of 2025
The Best Bike Helmets for Road, Gravel, and Trail Riding

The post The 9 Best Bike Shoes for Road, Gravel, and Trail Rides (2025) appeared first on 国产吃瓜黑料 Online.

Bikepacking might be the perfect adventure. Ride bikes, sleep outside. It鈥檚 like bike touring, only dirtier since you鈥檙e camping and carrying all your gear on your bike, as opposed to staying in lodges and relying on your credit card for sustenance. I鈥檝e been bikepacking for almost 20 years now, and continue to be entranced by its charm. Pedaling into the wilderness gives you a chance to experience more of the landscape than when you鈥檙e powered by foot. In some cases, you can get further away from civilization.

A few years ago, a bikepacking trip through Idaho became one of my favorite adventures. I linked together a handful of different backcountry hot springs while traversing some of the state鈥檚 most rugged singletrack, pedaling more than 70 miles. I wouldn鈥檛 have been able to cover half of that distance in that amount of time on foot.

Here are seven of the best bikepacking routes in America, some of which I鈥檝e pedaled myself, while a few others remain firmly affixed to the top of my to-do list.

1. Singletrack and Waterfalls, Pisgah National Forest, North Carolina听

Distance: 64 miles
Duration: Two to three days
Highlights: Singletrack descents, backcountry streams

With roughly 300 miles of singletrack and twice that distance in gravel roads, in North Carolina allows you to create all kinds of loop options.听I recommend starting your journey at The Hub, a bike shop and beer garden at the entrance of Pisgah National Forest on 276, so you can get any last minute provisions you might need before you leave and finish the adventure with a beer when you鈥檙e done. Also, you can incorporate some of the forest鈥檚 signature singletrack, waterfalls, and swimming holes.

Follow the route of the mountain-bike race and you鈥檒l hit a highlight reel of the area鈥檚 singletrack over 64 miles of trail and gravel. There are plenty of options to extend or shorten the route, too, but this is a solid introduction to what the mountains have to offer and 64 miles is the perfect two- to three-day adventure. Pisgah鈥檚 singletrack is technical and the climbs are steep, so don鈥檛 overestimate your ability in this forest. For instance, this route gains more than 10,000 feet of climbing. As a rule, I tell people to double the amount of time they think it will take them to pedal a mile in these mountains.

is about as flowy as Pisgah gets, with fast berms and plenty of rollers, while Black Mountain is a long, technical descent that draws cyclists听from all over the country. Bring a fly rod and you can fish tight mountain streams, like North Mills River. There are good swimming holes on Bradley Creek, adjacent to Yellow Gap Road, too.

Where to camp: (from $35 a night) is a developed campground site along the river of the same name and is located near the start and finish of this route, but there are plenty of primitive, free campsites throughout the forest, especially on the gravel Yellow Gap Road, which helps form the backbone of this route.

2. Flint Hills Trail State Park, Kansas

Distance: 96 miles point to point
Duration: Overnight or more
Highlights: Tallgrass prairie and farmland

When it鈥檚 finished, the will run 118 miles off-road from Osawatomie to Herington, making it one of the longest rail trails in the country. The last 20 miles or so are still a work in progress, but bikepackers can zero in on the 96 miles that are open from Osawatomie to Council Grove, offering a crushed limestone path that gets you away from traffic while passing through the largest expanse of tall grass prairie still standing in the U.S. The trail is open to bikes, foot traffic,听and equestrians, so you might share space with the occasional horse.

The route only gains 1,880 feet along its entire length, so you can cover a lot of miles quickly, but you could also take your time and explore the small towns and rivers along the way. In fact, you can treat this as a civilized version of bikepacking, pedaling from coffee shop to ice cream shop.

The terrain is mostly farmland and rolling hills, but you can expect to pedal across several bridges, cruise along the Marais Des Cygnes River, which has the occasional bluff to shake up the view, and even pass a cave that outlaw Jesse James supposedly used as a hideout. There are inns, bike shops, restaurants, and campgrounds as it cruises through ten听small towns, making this one of the most beginner friendly bikepacking routes in the country.

Where to camp: is roughly in the middle of the trail, offering great camping and access to the 4,000-acre reservoir. There are more than 240 sites to choose from in half a dozen different loops. Try to score a primitive site in the Waucondah Primitive Campground near the marina ($21 per night).

3. Olympic 国产吃瓜黑料 Trail, Olympic National Park, Washington听

Distance: 65-mile out and back
Duration: Overnight
Highlights: Old growth forests and Lake Crescent

Another ongoing recreation path, Washington state’s听Olympic Discovery Trail will be a cyclist鈥檚 dream one day. When it鈥檚 finished, the rail-grade trail will run for 130 miles from Port Townsend to the coast along the northern flank of the Olympic Peninsula. It鈥檚 currently about half done but bikepackers can enjoy the fully completed , a 25-mile singletrack alternative to the main path between the Elwha River and Lake Crescent. Combine it with the 11-mile , and you have a scenic 66-mile out and back in and around Olympic National Park. The terrain could double as the Forest Moon of Endor, the home planet of the Ewoks in Star Wars, with giant old growth evergreens, moss-covered everything and fields of tall ferns covering the forest floor. The route also skims the northern shore of Lake Crescent, an 11-mile long lake surrounded by green peaks within Olympic National Park.

The route is a mix of paved rail trail (Spruce Railroad Trail) and buff single and double track (Olympic 国产吃瓜黑料 Trail), ideal for either a hard tail mountain bike or gravel bike with fat tires. I rode the Olympic 国产吃瓜黑料 Trail and some adjacent gravel and paved roads on a gravel bike while camping听nearby, but it鈥檚 an ideal route for bikepacking with two developed campgrounds on the edge of Lake Crescent. If you hit it during the summer, you can even take a cool lake plunge; there鈥檚 a bridge over an inlet on Lake Crescent that makes for a cold, refreshing plunge that locals call the Devil鈥檚 Punchbowl.

Where to stay: is a National Park Service campground with 84 tent sites on the western edge of Lake Crescent ($24 a night). You鈥檒l need reservations between May 15 and September 15 (which can be tough to get) but it鈥檚 first come/first serve outside of that window.

4. Idaho Hot Springs Route, Boise National Forest, Idaho

Distance: 70-mile loop
Duration: 3-4 days
Highlights: Hot springs!

The 国产吃瓜黑料 Cycling Association is a nonprofit that develops safe, long-distance bicycling journeys all across the country. The majority of these routes are paved, but they have made a few exceptions such as . This 518.5-mile loop through central Idaho has access to over 50 hot springs, and has two path options鈥攐ne that traverses dirt roads and another that travels via lonely singletrack.

Several years ago, I rode a 70-mile loop that combined a piece of the main route and a singletrack option around the tiny towns of Featherville and Atlanta. It was a hard three to four days of riding, but each night ended with a soak in a backcountry pool of 100-plus degree water. You can recreate my adventure by combining the main route through Featherville with the , which passes through the historic and tiny mining outpost of Atlanta.

Much of the route follows the Middle Fork of the Boise River and Willow Creek, both of which are gorgeous backcountry streams. The terrain is tough, with long gravel road climbs and sinuous singletrack. Climbing to the top of Decker Creek Summit (8,800-foot tall) is a beast of an endeavor that involved a lot of hike-a-bike for me and my partners. But the 10-mile long downhill that followed is one of the longest and most enjoyable descents of my entire life. You鈥檒l also have the chance to soak in several hot springs along the way. My favorite? Chattanooga Hot Springs, near the mining outpost of Atlanta, features a piping hot waterfall tumbling over a tan cliff into a shallow pool at its base.

Don鈥檛 attempt pedaling this route without buying both the Main Route and Singletrack Option maps from 鈥攏ot only will you be supporting a worthy nonprofit, but the maps will give you the best beta available with information about the various hot springs, general stores and terrain challenges throughout the adventure.

Where to stay: You鈥檒l be choosing your own primitive campsites along this route, which travels within Boise National Forest. Choose a site with an established fire ring, and plan to pitch your tent along the rivers, which will give you the best chance of flat terrain.

5. Coconino Loop, Coconino National Forest, Arizona听

Distance: 240 miles
Duration: Seven days
Highlights: Slick rock, canyons galore

The is 240 miles of singletrack and dirt roads through the canyons and peaks of Northern Arizona, combining some of the best trails and most spectacular terrain around Flagstaff and Sedona. It鈥檚 a difficult loop that hosts a bikepacking stage race that鈥檚 part of the burly , but serious mountain bikers should definitely put this route on their to-do list. Yes, you鈥檒l climb 28,000 feet during your journey, but half of the route is made up of some of Arizona鈥檚 best singletrack, from the fast, flowy descent on the Arizona Trail into Flagstaff to the grippy slick rock that surrounds Sedona.

Go-getters will knock out this massive loop in four days during the stage race, but it鈥檚 best suited for a week-long epic, which will also give you time to hang out in Flagstaff and Sedona. The terrain is tough and you鈥檙e tackling serious elevation in the desert, so slower is probably better. The hike-a-bike up Mingus Mountain, which climbs 4,000 feet in 10 miles, is legendary. Don鈥檛 do this ride in the summer, as it鈥檚 too damn hot. But fall is perfect, and be sure to have the capacity to carry enough water for each day on the trail, especially if you鈥檙e taking your time between the towns, as finding fresh water in the desert can be tough.

Where to stay: There鈥檚 primitive camping throughout the Coconino and Kaibab National Forests throughout much of this route, but you鈥檒l also have the chance to snag a hotel room or two, like the (from $100 a night), in the small town of Williams, which sits on Route 66.

6. The Maah Daah Hey Trail, North Dakota听

Distance: 100 miles
Duration: Four days
Highlights: Badlands scenery, remote terrain

The badlands of North Dakota earned their name ages ago, first by the Native Americans who lived in the region, and then by the European explorers that stumbled upon the landscape of canyons and buttes after traveling across the benign midwestern plains. I understand the hyperbolic nomenclature; I wouldn鈥檛 want to settle here either after passing through acres of fertile grasslands. But we have mountain bikes now, and pedaling through the gorges and cliffs created by ages of erosion sounds like a blast. And that鈥檚 exactly what you鈥檒l get to do if you bikepack the 100-mile section of the 听between the north and south units of Theodore Roosevelt National Park.

The mostly singletrack route drops into deep creek drainages and climbs to the top of a multitude of听buttes with moments of respite that offer long-range grassland views and the occasional stand of aspens for shade. Bighorn sheep and elk have been reintroduced to the area, so keep your eye out for wildlife.

Logistically, the Maah Daah Hey is pretty straightfoward: Multiple trailheads and access points give you the chance to create a distance and duration that suits your schedule, and there are established campgrounds with drinking water and safe places to pitch a tent throughout. While there鈥檚 water and camping to be found throughout, you鈥檙e in the middle of a complex of public lands so don鈥檛 expect any gas stations or restaurants along this route. You鈥檒l need to bring all your gear and food with you. Offshoots of the trail allow you to create loops and check out nearby points of interest, like the Ice Caves, which are large overhangs in sandstone cliffs that have been known to hold ice into summer.

Go during the fall, which will make the stream crossings easier because of lower water. Or the summer when it鈥檚 warm enough that you鈥檒l look forward to the deeper stream crossings.

Where to stay: There are nine along the Maah Daah Hey Trail, spaced roughly about 25 miles apart. Magpie Campground ($10 per night, first come-first serve) has good shade and is close to the Ice Caves Trail, so you can ditch your bags and pedal without all the weight for that excursion. Regardless of which campground you choose, the night skies in this area are reported to be legendary.

7. Kokopelli Trail, BLM, Colorado and Utah听

Distance: 145 miles
Duration: Three days or more
Highlights: Canyons and the Colorado River

It鈥檚 hard to say what is the ultimate O.G. bikepacking route, but the , which runs from Fruita, Colorado, to Moab, Utah, is definitely in the conversation. It鈥檚 a classic, old–school route that combines mostly dirt road with some spicy singletrack through a mix of sandstone canyons and dusty plateaus along the Colorado River. There are moments of brilliant singletrack, particularly at the beginning near Fruita where the trails are buff, and the end near Moab where big slickrock and singletrack descents are earned, but mostly you鈥檙e pedaling lonely dirt roads with grand views of the La Sal Mountains on the horizon and the Colorado River below. While I鈥檝e never ridden the Kokopelli from end to end, I鈥檝e ridden bikes in this area multiple times and I鈥檓 always blown away by the scenery.

This is remote backcountry, so you need to be totally self-sufficient. Bring plenty of water (a lot of cyclists听will cache water along the route) and a filter in case you need to pull from the Colorado River. There鈥檚 no food either, so pack what you want to eat. Plan this ride for spring or fall to make the most of mild weather. It would be near suicidal to attempt this big of a ride in the summer.

Finishing an epic adventure in the town of Moab is always fun, especially when the crescendo of the adventure includes ripping down the , an 11-mile technical descent with听drops and epic views into the Castle Valley. There鈥檚 no shame in walking pieces of this trail, especially with a loaded down bike.

Where to stay: The majority of the route passes through Bureau of Land Management terrain, so you鈥檒l have a mix of primitive, backcountry sites and established campgrounds throughout. , after you enter Utah, has half a dozen first-come-first-served sites on the Colorado River ($20 a night).

Graham Averill is 国产吃瓜黑料 magazine鈥檚 national parks columnist. Bikepacking is hands down his favorite adventure and is constantly planning his next route. He recently wrote about the best swimming holes in our national parks.

The post 7 of the Best Bikepacking Trips Across the U.S. appeared first on 国产吃瓜黑料 Online.

The Friday morning after Kevin Underhill crashed, I returned to the Driveway auto racetrack around 7 A.M. The track鈥檚 owner, Bill Dollahite, greeted me. How was I doing, he asked.

I had already told Bill that we鈥檇 had to transport Underhill to the hospital the previous night. It was important for the venue owner to know that there had been a serious crash, because he might need to speak with local media outlets about the incident. But Bill had already seen the blood on the race course. A car club would be using the track at 9 A.M., Bill reminded me. We needed to have the venue cleaned up and prepared for their arrival.

It was August 14, 2009, near the end of my first full eight-month season as the promoter and race director of the Driveway Series, a Thursday night road bike race at the far end of east Austin. I dumped PA cables, extension cords, and other equipment out of five-gallon buckets I’d been using as storage. I found a scrub brush and some Dawn dish soap, and went down to the tree-lined section of the track. I carried one bucket of clean water, one of soapy water.

I scrubbed the track for the next hour and a half, trying to get the blood stain out. I understood that the group of people Bill was hosting were paying for a premium experience. One of the members in the car club was a doctor from Austin鈥檚 Brackenridge Hospital, where we鈥檇 transported Underhill the previous evening. The doctor had finished a long overnight shift. We began to talk.

鈥淚s Kevin going to be okay?鈥� I asked. Because of medical privacy rules, the doctor couldn鈥檛 say much. He just told me, 鈥淚 know you probably want to go home, but you should really go back to the hospital.鈥�

The post Confessions of a Bicycle Race Promoter appeared first on 国产吃瓜黑料 Online.

In the age of and , I used to wonder why anyone would pay to join a bike tour. Why not just download the route and ride on your own? But after I took a guided bike tour around southern Arizona with Backroads in 2019, I was hooked. I loved the camaraderie of the group and the luxury of having a support van behind me in case I got a flat or needed to refill my water. Most of all, I appreciated not having to make every single decision. The team of Backroads handled everything, from the hotel and restaurant reservations to the routes, which came in many options to appease those who wanted to go hard (me!) or take it easy.

Since then, I鈥檝e taken dozens of bike trips with various companies. I’ve learned that each cycling tour outfitter offers something unique, like super high-end service and Michelin-star meals or truly rugged, off-the-beaten path itineraries. The following list of the world’s best bike tours showcases both famous and lesser known cycling destinations. Sure, you could tackle their gravel, single-track, and pavement on your own. But these outfitters add a little something special to each experience. Some have developed exclusive, first-of-their-kind routes and have relationships with family-run hotels you鈥檇 never find online. Others include over-the-top racing bikes and opportunities to climb like a pro on fabled routes. All take care of the details鈥攕o you simply get to enjoy the riding.

1. The Blue Ridge Mountains, the Carolinas

Why: Long stretches of protected land, including , the Mountain Bridge Wilderness Area, and the famed Blue Ridge Parkway make this a cycling paradise. If you want test-your-mettle climbs with unbeatable vistas, you鈥檒l find plenty, like the 6.5-mile ascent to Caesar鈥檚 Head summit. This region was hit hard by Hurricane Helene last fall and needs tourists to return to help support local businesses and communities affected by the storm.

Book with: has been operating cycling trips in the Carolinas since 2014. Its five-day itinerary in the region offers up to four routes each day, so cyclists can take it easy riding nine relatively flat miles or push themselves, tackling as much as 63 miles or up to 5,100 feet of elevation gain. This trip kicks off with two nights at George Hincapie鈥檚 fancy cycling base camp, , and guests have the chance to ride the former Tour de France competitor鈥檚 Gran Fondo route.

Effort: Moderate to challenging
When: May, June, September, October
How much: $3,999 per person based on double occupancy

Book Flights to North Carolina

2. Greece鈥檚 Balkan North

Why: Northern Greece is still mostly untouched by mass tourism. Around a decade ago, the country built a network of modern tunnels and highways to divert traffic from its old mountain roads. With the exception of the occasional shepherd, those winding roads are now empty for cyclists.

Book with: OG bike adventure company is the only operator to run trips in this region. Its upscale itineraries cater to cyclists looking for luxe stays and indulgent meals. This seven-day trip averages 10.5 to 26 miles of cycling per day and is layered with cultural activities, like cooking demonstrations, truffle hunts, and visits to UNESCO World Heritage Sites, including the .

Effort: Recreational
When: May, June, September
How much: $7,995 per person double occupancy

3. The French Alps

Why: Conquering the storied HC (hors cat茅gorie) climbs and cols of the French Alps provides the ultimate cycling bragging rights. Retrace mythical Tour de France ascents like Col the Alpe d鈥橦uez, with its 21 hairpin turns, and discover lesser known, yet equally demanding ascents like the Col d鈥橝llos, a road where the average grade can reach 7.8 percent. Riding here is the epitome of type two fun.

Book with: Duvine鈥檚 week-long averages 55 miles and 8,734 feet of elevation gain per day, covering some of France鈥檚 gnarliest terrain. Riders’ efforts are rewarded with gourmet alpine fare, like tartiflette and raclette, fine wines, and overnights in cushy villas and chalets.

Effort: Pro-level
When: July and August
How much: Six-day trip from $5,295 per person double occupancy

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4. The Chianti Region of Tuscany, Italy

Why: People were riding gravel in Tuscany long before it blew up Stateside. Home to the legendary Strade Bianche race (named for the white gravel roads of the Crete Senesi area) and L鈥橢roica, an amateur event where participants ride vintage bikes and wear retro clothes, the Chianti region is steeped in cycling culture. World-class quiet roads twist past unfathomably picturesque countryside blanketed in rolling vineyards and olive groves. The mid-ride coffee stops are worth lingering over and cyclists can carbo load on meals of hand-made pici and pappardelle.

Book with: Jo茫o Correia, founder of , lived and trained in Tuscany when he was a pro racer. He鈥檚 poured his knowledge into insidery itineraries, like a six-day Chianti Classico trip that covers more than 220 miles of epic climbs, technical descents, and chalky gravel roads. Another itinerary allows cyclists to watch the pros race the Strade Bianche, then ride the course the following day. And inGamba鈥檚 services鈥攎echnicas, soigneurs, $15,000 Pinarello racing bikes鈥攚ill make you feel like a pro.

Effort: Pro-level
When: June; Strade Bianche: March 3-9, 2026
How much: Chianti Classico trip from $6,895; Six-day Strade Bianche Experience from $7,450

Book Flights to Tuscany

5. South Island, New Zealand

Why: South Island鈥檚 old gold mining trails, stock routes, and railways now form quiet backcountry roads that make it possible to cycle from Christchurch to Queenstown. And you鈥檒l be hard pressed to find a more dramatic backdrop for gravel riding than the Southern Alps, with its vivid blue lakes, sparkling rivers, and snow-capped peaks.

Book with: Since its inception in 1992, 国产吃瓜黑料 South NZ has rooted its business in environmental, community, and cultural stewardship. The company鈥檚 seven-day itinerary is one-of-a-kind, featuring three iconic backcountry passes, the best section of the Otago Central Rail Trail, plus the Clutha Gold and Roxburgh Gorge Trails. Out-of-the-saddle highlights include visits to the Aoraki Mackenzie Dark Sky Reserve and the Waitaki Whitestone UN Geopark, plus pit-stops at historic pubs.

Effort: Challenging
When: November, December
How much: From $2,775 per person double occupancy

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6. Mallorca, Spain

Why: This Balearic Island is blessed with over 300 days of anual sunshine and some of the planet鈥檚 most jaw-droppingly gorgeous coastal roads. The idyllic weather and variety of terrain, including grueling routes, like Sa Calobra and Puig Major (the island鈥檚 highest peak), make it the training base of choice for teams like Lidl-Trek and Team Ineos. And you鈥檒l likely find yourself getting smoked by local stars like Tom Pidcock, aka the King of Sa Calobra.

Book with: Trek Travel鈥檚 let you train like a pro. The week includes a mix of guided and self-guided rides featuring punchy climbs, thrilling descents, and coffee breaks at cult favorite cycling cafes like Cycling Planet. You鈥檒l test your muscles and mindset on some of the island鈥檚 most daunting ascents, including Sa Calobra, a 12-mile ribbon of road with an average 7 percent gradient. Guided days are fully supported, so you鈥檒l have sunscreen, water, electrolytes, and bocadillos (sandwiches) at your beck and call, and you can always ride back to the eco-hotel basecamp if you bonk.

Effort: Challenging
When: March-May, October, November
How much: Six-day trip from $1,999 per person double occupancy

7. The Nubra Valley, Ladakh, India

Why: Most people travel through the Himalayas on foot, but the region is even more awe-inspiring to experience on two wheels. Cycle through Tibetan villages, remote valleys, and camel-dotted deserts, along vestiges of the ancient Silk Road trading route, and over soaring mountain passes. Nicknamed the roof of the world, Ladakh鈥檚 high-altitude mountains will have your lungs burning just as much as your quads.

Book with: SpiceRoads鈥� doesn鈥檛 include any technical riding. The challenge comes from the high-altitude effort. After arriving in Leh, cyclists warm up with a three-day acclimatization loop that hugs the banks of the Indus River and takes in ancient monasteries. The payoff for strenuous climbs, like Wari La Pass, which tops out at 16,972 feet, and Khardungla Pass, hitting 17,582 feet, is cinematic views of snow-capped peaks and exhilarating descents. A true cultural immersion, SpiceRoads arranges overnights in homestays and campsites along the journey.

Effort: Active
When: July, August
How much: 14-day trip from $3,100 per person based on double occupancy

8. East to West Traverse of the Alps

Why: Cycling across the Alps puts an athletic twist on the Grand Tour, a coming-of-age adventure across western Europe that was undertaken by young aristocrats in the 18th century. Experience the different cuisines, dialects, architecture, and customs of France, Switzerland, Italy, and Slovenia as you pedal across borders. The variety of terrain is truly extraordinary, from famous alpine passes, like Italy鈥檚 Aprica Pass, theatre of the Giro d鈥橧talia multiple times, to mellow routes that hug the shores of some of Europe鈥檚 most popular lakes, including Lake Annecy in France and Lake Como in Italy.

Book with: ExperiencePlus! Bicycle Tours has been running trips in Europe since 1972. The company鈥檚 exclusive Alpine Arc: Lyon to Ljubljana itinerary is a 23-day, 915-mile epic. Cyclists average 47 miles in the saddle each day, with plenty of down time to explore local gems like Yvoire, a medieval settlement on the shores of Lake Geneva and the Madonna del Ghisallo Cycling Museum in the tiny Italian town of Magreglio.

Effort: Active
When: July
How much: From $11,595 per person double occupancy

Book Flights to the Alps

9. Costa Rica Coast to Coast

Why: Riding 300 miles across Costa Rica from the Caribbean to Pacific provides a highlight reel of the country鈥檚 diverse natural wonders. Ogle the Arenal Volcano. Spot sloth and howler monkeys in the rainforest canopy. Cross the mighty Pacuare River by raft. Splash in the surf of Playa Hermosa. And after a steep climb over the Great Divide, soak sore muscles in natural hot springs.

Book with: BikeHike 国产吃瓜黑料s ran its first official trip in 1994 to Costa Rica. To celebrate the company鈥檚 20-year anniversary, founder Trish Sare developed a cross-country mountain biking trip called the . One of BikeHike鈥檚 most popular offerings, it complements adventurous riding with white-water rafting, surfing, paddleboarding, zip-lining, beaches, and more. Most nights are spent in small, independent hotels that support local communities.

Effort: Challenging
When: November-February
How much: Ten-day trip from $3,499 per person

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10. Vermont

Why: From the flat, paved roads of the Champlain Islands to the rugged gravel routes in the Northeast Kingdom, Vermont has a mix of terrain suited to riders of all abilities. There鈥檚 no prettier backdrop come fall, when the leaves transform into a patchwork of gold and orange, and there鈥檚 always a cold craft beer waiting at the end of a long ride.

Book with: Family-run outfitter Great Bike Tours is headquartered in Vermont鈥攖hey know the state intimately. Its five-day, is based out of charming in the tiny (and hilly) village of Pittsfield. Designed for recreational cyclists who care more about leaf peeping and apple cider stops than Strava status, it covers 20 to 40 mellow miles a day on the islands of Lake Champlain and in the countryside around the towns of Woodstock and Middlebury. Overachievers can tack on hills and e-bikes are also welcome.

Effort: Recreational
When: October and November
How much: From $3,395 per person double occupancy

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11. The Scottish Highlands

Why: Gilded glens. Mirror-like lochs. Wild beaches. Slate blue mountains. The Scottish Highlands are an enchanting tapestry of landscapes rich in history and culture. Routes once walked by highland drovers and their cattle are now perfect for off-road cycling. You can鈥檛 find a more hospitable culture or better place for a customary post-ride dram of whisky.

Book with: When it comes to biking and hiking in Scotland, no one aces itineraries like local outfitter Wilderness Scotland. They recently debuted a new week-long that starts near Glasgow in the south, crisscrosses the heart of the Highlands, and finishes at the coastline of a wee village called Findhorn. You鈥檒l need stamina for the week. Days average between 30 to 50 miles with a total ascent between 1,640 to 4,920 feet. But you won鈥檛 need to worry about fuel. Wilderness Scotland keeps its cyclists well fed with locally-sourced meals at the team鈥檚 favorite restaurants and hotels.

Effort: Challenging
When: August
How much: Seven-day trip from $3,968 per person double occupancy

Book Flights to Scotland

12. Belgium

Why: Even the most hard-core cyclists agree that Belgium鈥檚 rich cycling culture and diverse terrain make up for its lack of punishing climbs. Miles of scenic bike paths line the country鈥檚 pretty canals and wind their way to cobbled roads in postcard-worthy towns. Cycling geeks come to watch the famous Tour de Flanders and visit the cycling museum in Oudenaarde, and beer lovers can create their dream cycling and beer tasting tour.

Book with: Ciclismo Classico is known for its innovative itineraries and exceptional local guides. The company鈥檚 trip averages 40 miles and 1,600 feet of elevation gain per day. A dream trip for beer and bike aficionados, routes pass through renowned brewing sites like Leffe and Achouffe, but also overlap sections of the Tour of Flanders, including its signature muren.

Effort: Moderate
When: June-August
How much: From $6,795 per person double occupancy

Book Flights to Belgium

Jen Murphy is a regular 国产吃瓜黑料 contributor. A runner-turned cyclist, she has joined group cycling tours in Arizona, Mallorca, the Blue Ridge Mountains of the Carolinas, Colorado, Tuscany, and Romania. The French Alps and New Zealand are on her wish lists.

The post The 12 Best Bike Tours in the World appeared first on 国产吃瓜黑料 Online.

Like all great villains, lactic acid has been misunderstood. We鈥檝e been blaming it for the pain we suffer during intense exercise for more than two centuries. There鈥檚 nothing worse, we say, than the 鈥渓actic burn鈥� that locks our failing muscles into immobility. More recent tellings of the story have tried to rehabilitate lactic acid鈥檚 reputation, insisting that it鈥檚 actually trying to fuel our muscles rather than shut them down. But that version doesn鈥檛 capture the full complexity, either.

Into this confusion steps , from veteran physiologists Simeon Cairns and Michael Lindinger. It鈥檚 a dense 35-page doorstop titled 鈥淟actic Acidosis: Implications for Human Exercise Performance,鈥� and the clearest conclusion we can draw from it is that the precise causes of muscle fatigue during intense exercise are still a topic of active research and vigorous debate among scientists. But the sudden popularity of baking soda as an acid-buffering performance aid has renewed conversations about how, exactly, lactic acid works in the body鈥攁nd how we might counteract it. Here are some highlights from the latest research.

The Lactic Backstory

The first scientist to draw the connection between exercise and lactic acid was J枚ns Jacob Berzelius, the Swedish chemist who devised the modern system of chemical notation (H2O and so on). Sometime around 1807, he noticed that the chopped-up muscles of dead deer contained lactic acid, a substance that had only recently been discovered in soured milk. Crucially, the muscles of stags that had been hunted to death contained higher levels of lactic acid, while deer from a slaughterhouse who had their limbs immobilized in a splint before their death had lower levels, suggesting that the acid was generated by physical exertion.

A century later, physiologists at the University of Cambridge used electric stimulation to make frogs鈥� legs twitch until they reached exhaustion, and high lactic acid levels. The levels were even higher if they performed the experiment in a chamber without oxygen, and lower if they provided extra oxygen. That finding helped establish the prevailing twentieth-century view: your muscles need oxygen to generate energy aerobically; if they can鈥檛 get enough oxygen, they switch to generating energy anaerobically, which produces lactic acid as a toxic byproduct that eventually shuts your muscles down.

There are two small problems鈥攁nd one big one鈥攚ith this picture. The first detail is that, while lactic acid can be measured in the muscles of dead deer and frogs, it doesn鈥檛 actually exist in living humans. In the chemical milieu of the body, what would be lactic acid is split into two components: lactate and hydrogen ions. That鈥檚 not just being persnickety about terminology: lactate and hydrogen ions behave differently than lactic acid would. In fact, they can have separate and sometimes even opposing effects.

The second detail is that lactate (and hydrogen ions) aren鈥檛 really produced because your muscles are 鈥渞unning out of oxygen.鈥� The chemical reactions that use oxygen to turn food into muscle fuel are efficient but slow, great for powering relatively easy and sustained exercise. But they can鈥檛 provide energy fast enough to supply an all-out sprint. For that, you鈥檒l eventually need to rely on lactate-producing anaerobic reactions, even if you鈥檙e huffing pure oxygen from a can.

The big problem with the old view of lactic acid is the idea that it’s a metabolic villain. It turns out that, far from being an inert byproduct, lactate can be recycled into fuel for your muscles. In fact, one of the key superpowers that well-trained athletes develop is the ability to reuse lactate more quickly. This rehabilitation of lactate鈥檚 reputation has been going on for now (though it still has ), but athletes are still left with an unanswered question: if lactate isn鈥檛 what causes muscle fatigue, what is?

What the New Review Reveals

The first thing that Cairns and Lindinger establish is that, yes, levels of lactate and hydrogen ions increase during intense exercise. This is most obvious during intense exercise lasting between about one and twenty minutes. Longer bouts of exercise are less intense, so they can be mostly fueled by non-lactate-producing aerobic energy, and bouts of exertion shorter than one minute simply don鈥檛 have time to produce much lactate.

The evidence is now clear that lactate itself doesn鈥檛 interfere in any significant way with muscle function. But lactate and hydrogen ions are produced simultaneously in exactly the same quantities during anaerobic exercise, which complicates the 鈥渓actic acid is a good guy after all鈥� narrative. Lactate may be great, but it comes with an equivalent helping of hydrogen ions鈥攁nd that may be a problem.

When you increase the concentration of hydrogen ions in a solution, you鈥檙e increasing its acidity. That鈥檚 how the pH scale is defined: it鈥檚 a measure of hydrogen ion concentration. During intense exercise, the pH in your fast-twitch muscle fibers (which seem to be particularly susceptible to hydrogen ion buildup) can drop from around 7.0 to 6.0. That change represents a ten-fold increase in the concentration of hydrogen ions鈥攁 situation that can wreak havoc on muscle contraction.

The idea that hydrogen ions are what cause muscle fatigue isn鈥檛 entirely straightforward either, though. When you start hard exercise, the concentration of hydrogen ions actually decreases for about 15 seconds while you use up another source of fast-acting muscle energy called phosphocreatine. And yet your muscles are already getting fatigued during this initial burst, losing some of their maximal force, while hydrogen ion levels are still lower than normal.

There鈥檚 also a disconnect when you stop exercising, or take a break between hard intervals. Hydrogen ion (and lactate) levels keep climbing for a few minutes, which is why the highest lactate levels are generally recorded several minutes after hard exercise. But you don鈥檛 get weaker after you stop exercising; you get stronger as you recover, despite the rising concentration of hydrogen ions. So hydrogen ions may play a role in muscle fatigue, but they can鈥檛 be the whole story.

Another possibility is that hydrogen ions may interact with other molecules to disrupt muscle contraction. The most prominent candidates are potassium and phosphate, both of which increase during exercise and are associated in some studies with muscle fatigue. What these and other candidates have in common is that there are a ton of conflicting results: they have different effects on muscle fibers depending on the level of acidity, the muscle temperature, and the test protocol. This suggests鈥攏ot surprisingly鈥攖hat there isn鈥檛 a single molecule that causes your muscles to lose their power. Instead, it鈥檚 the whole cocktail of things going on inside your muscles during hard exercise that matters.

What About the Burn?

Most of the research that Cairns and Lindinger describe deals with muscle properties: how quickly are your fibers losing their twitch force, and why? It鈥檚 true that, as a middle-distance runner, I鈥檝e sometimes staggered down the finishing straight of a race with the sense that my legs were literally ceasing to function. It鈥檚 an awful feeling to experience, but satisfying to look back on: you know you left nothing out there.

Far more common, though, is a softer limit. You feel a red-hot burn and spreading numbness in your legs, and you choose to back off a bit. This feeling that we used to describe as 鈥済oing lactic鈥� is significant in its own right. In interviews with athletes who鈥檝e begun using baking soda, a common theme is that they鈥檙e able to push harder for longer before feeling that burn in their legs, which in turn enables them to race faster.

One theory about the feeling of going lactic is that you鈥檙e literally starving your brain of oxygen. If you push hard enough, it鈥檚 not just your muscles that go more acidic; your whole bloodstream follows. Thanks to a phenomenon called the Bohr effect, rising acidity reduces the ability of your red blood cells to ferry oxygen from your lungs to the rest of your body, including your brain. In one study, all-out rowing caused oxygen saturation to drop from 97.5 to 89.0 percent, which is a big drop鈥攂ig enough, perhaps, to slow you down and contribute to the out-of-body feeling at the end of hard races.

We also have nerve sensors that keep the brain informed about the metabolic status of the muscles. These group III/IV afferents, as they鈥檙e known, keep tabs on the real-time levels of molecules like lactate and hydrogen ions. If you block these nerves with spinal injections of fentanyl, exercise feels great鈥攖oo great, in fact, because you鈥檒l lose all sense of pacing, go out too hard, then hit the wall.

The most telling finding about the lactic burn, in my view, was where they injected various molecules into the thumbs of volunteers in an attempt to reproduce that familiar feeling. Injecting lactate didn鈥檛 do it. Neither did injecting hydrogen ions, or ATP, a fuel molecule whose levels are also elevated during hard exercise. Injecting them in pairs didn鈥檛 do it either. But injecting all three at the levels you鈥檇 experience during moderate exercise produced a sensation of fatigue in their thumbs, even though they weren鈥檛 moving them. And injecting higher levels turned fatigue into pain.

That鈥檚 a distinction I try to keep in mind in the late stages of hard workouts, and at the crux of races. That burning feeling is real, and it鈥檚 associated with lactate and acidity and muscular fuel levels. But it鈥檚 just a feeling. The lactate and ATP are actually helping me. The hydrogen ions, in combination with various other metabolites accumulating in my muscles, not so much. They鈥檒l eventually stop me. But until they do, I can keep pushing.

***

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The post New Study: Lactic Acid Doesn’t Actually Cause That Burning Feeling. Here’s What Does. appeared first on 国产吃瓜黑料 Online.

Back when , I prepared myself to answer the same question whenever I encountered a fellow American bike nerd.

What’s your favorite bike race?

Most people assumed that I’d say the Tour de France. But my answer was always the same: the .

That’s right, Belgium’s Tour of Flanders, which will commence this Sunday, April 6, is cycling’s best race. It’s my favorite race to watch on TV and to attend in person.

Unlike the three-week Tour de France, the Tour of Flanders is just one day. It is one of the sport’s five so-called Monument races, which is a title reserved for road cycling’s oldest and hardest one-day events. These events鈥擬ilano-Sanremo, Tour of Flanders, Paris-Roubaix, Liege-Bastogne-Liege, and Il Lombardia鈥攁ll boast courses that are 150 miles or longer.

The racing at the Tour of Flanders is breakneck and aggressive for 167 miles. The route is laden with razor-sharp cobblestones and steep, punishing climbs. And almost every year, the race produces drama all the way to the finish line. Once the Tour of Flanders starts, you don’t want to look away from the livestream.

As awesome as the Tour of Flanders is to watch on TV, it’s even cooler to check out in person. And anyone who loves traveling to bike races should put the Tour of Flanders atop your bucket list. Here’s why:

In Flanders, Belgium’s northern Flemish-speaking region, the race is equal parts patriotic celebration, day-long party, and professional sporting event. It’s like combining the Super Bowl with a Fourth of July parade, and adding gallons of heavy Trappist ale. Millions of Flemish people leave their homes to stand alongside the roads and party. People wave the yellow Lion of Flanders flag and generally goes bananas whenever the cyclists ride by. The whole scene absolutely slaps.

My affection for the Tour of Flanders starts with the racecourse. The route zigzags its way across the Flemish countryside before completing two laps on a hilly circuit outside the town of Oudenaarde. The circuitous route is way more spectator-friendly than the Tour de France course. While fans at the Tour de France wait by the roadside for hours to see the peloton buzz by in a flash, at Flanders, you can see the riders speed by multiple times on race day.

There’s a men’s and a women’s pro races both tackle the same approximate route on the same day. Fans who attend get to see cyclists whizz by all day long.

I also love the race’s topography. Make no mistake: there are no soaring Alpine or Pyrenean ascents in Flanders. Instead, the pastoral countryside is dotted with short but punchy hills. The roads up these mounds are steep, no wider than a sidewalk, and are made of cobblestones. Riding a stiff carbon听bicycle over a European cobblestone street is extremely painful and jarring.

When the pro peloton hits these narrow and uncomfortably bumpy lanes, chaos ensues, and cyclists jostle for position while generating eye-popping amounts of power. When it rains, the cobblestones become extremely slippery, and riders must sometimes dismount and walk.

Il existe un Koppenberg 脿 Zurich ?

鈥� ntoine VAYER (@festinaboy)

I cannot stress how important these tiny hillsides are to the Flemish, who revere them much like Americans love Mount Rainier or Denali. Seemingly innocuous hillsides like the Koppenberg, Paterberg, or Oude Kwaremont are steeped in the race’s 112-year history, and have been the site of legendary battles for generations.

The third reason I love the Tour of Flanders is the way these climbs fuel the action.听The race’s ebb-and-flow is must-watch TV for any fan of bike racing. Since it’s a one-day race, and not a stage race like the Tour de France, the cyclists are racing for that day’s victory only. Each hill breaks the peloton into smaller groups, but the gaps between these groups are small, which creates a constant cat-and-mouse dynamic as the action unfolds.

The very best racers wait until the final 40 miles or so to attack, and drama always ensues when the top riders square off on the Oude Kwaremont and Paterberg. Oftentimes, the crux of the race occurs when one cyclist can generate just a few more watts than his or her foe on one of these short climbs. He or she who wins Flanders is equal parts brains and brawn.

脡 amanh茫! Tour de Flandres!

鈥� BikeBlz (@BikeBlz)

And the cyclists who excel at the Tour of Flanders are鈥攂y and large鈥攂uilt differently from those who win the Tour. Grand Tours cater to spindly, ultralight cyclists who can ascend 3,000-foot mountain passes for days on end. At Flanders, the peloton’s big and brawny racers like Flemish hero Wout van Aert or Dutch racer Mathieu van der Poel get to shine.

But here’s perhaps the best reason to check out Flanders in person: you get to ride your own bike on the course. On the day before the professional race, organizers stage a mass-participant cyclosportive called We Ride Flanders on the same route. You can choose your own distance ride. Organizers position feed zones along the route where you can chow down on waffles and local chocolate.

Every year, approximately 16,000 cyclists head onto the narrow lanes crisscrossing Flanders and race each other up the Koppenberg, Paterberg, and other climbs. I’ve done We Ride Flanders on four separate occasions times, I can attest that it is chaotic and bonkers and unquestionably fun. You get to experience just how steep and painful the climbs are, which gives you an added appreciation when you see the peloton rumble up them a day later. You don’t get to do that at the Tour de France.

Plus, when you’re done with the amateur event, you can check out the in downtown Oudenaarde. You can also drink plenty of local beer and eat chocolate and cheese until you pass out.

I always tell cyclists to make the Tour of Flanders the focal point of a week-long or ten-day trip to Belgium. The weekend prior to Flanders is another major cobblestone race, called Gent-Wevelgem, which has its own amateur event. There’s a smaller race on the Wednesday between the two events, called Dwars Door Vlaanderen, which is always a compelling event to watch as well. And if you have oodles of vacation time to burn, you can then stick around another week and view in nearby France.

I obviously understand the appeal of the experiencing the Tour de France, with its soaring Alps, picturesque towns, and summer sunshine. But take my word for it: the Tour of Flanders is better.

The post The Tour of Flanders Is Better than the Tour de France. Here鈥檚 Why. appeared first on 国产吃瓜黑料 Online.

When a Reddit thread surfaced about a man who went on a solo cross-country e-bike tour, two questions demanded answers: Who was this adventurer, and what kind of bike did they use? After all, while reliable e-bikes have proliferated on urban commutes and mountain bike trails, only the best can successfully endure a grueling 5,500-mile journey from coast to coast.

The cyclist was 55-year-old Ed Ditto from Tennessee, and he was riding an .

Cruising across the country on an e-bike wasn鈥檛 Ditto鈥檚 first encounter with long-distance routes. He grew up backpacking with his father and even completed a thru-hike of the Appalachian Trail in 2023, and for years has been passionate about immersive travel. And he鈥檚 done a lot of it. Ditto retired early鈥攁t age 36鈥攆reeing up time to pursue his love of whitewater kayaking, ultrarunning, and exploring new places without the pressure of time.

Ditto鈥檚 Aventon-powered journey began at the Yorktown Victory Monument in Virginia and concluded at the Astoria Column in Oregon. Along the way, he connected the dots between urban centers like Chattanooga and St. Louis and scenic highlights like Yellowstone National Park and Breckenridge. The route offered sweeping views of the Mississippi River, climbs over Rocky Mountain passes, and a front-row seat to the diverse landscapes of the American heartland.

Choosing a bike for the journey was just as important as choosing the route. Ditto says the decision was influenced by positive feedback from the community. 鈥淚t was good review after good review鈥攂oth in the trade press and from individual owners across various forums,鈥� he recalls. 鈥淚 found a local dealer, took the Aventon Level 2 for a test ride, and it just felt right. I鈥檇 tried other bikes, but this one stood out as the best option. Plus, it seemed versatile enough to handle more than just urban commuting.鈥�

He upgraded the e-bike with essentials to help meet the challenges of a continent-spanning ride. The kit enhancements included:

• Swapping the stock 12-32T 8-speed cassette for an 11-46T 9-speed for better climbing gears. This also meant upgrading the shifter and rear derailleur and lengthening the chain.
• Purchasing two extra batteries and a spare charger.
• Installing a custom Old Man Mountain front through-axle with an integrated attachment point for a front rack.
• Switching to Schwalbe Marathon E Plus 2.00 tires for added durability.

The package successfully got Ditto across the country, collecting memories, views, and interactions he鈥檒l carry with him for a lifetime. He recalls the final moments of his trip:

鈥淥n the last day of my trip, after five months riding westward, I crested the ridge above Cape Lookout, Oregon, pulled off at an overlook, and saw the Pacific breaking against the beach. I realized I鈥檇 made it. I stood there straddling my bike, balancing its weight, and trying to feel anything like triumph. But I only remember feeling exhausted.

鈥淭here were other people there, all watching the ocean, except for one guy. He came over and asked how far I鈥檇 ridden, and when I told him I鈥檇 crossed the country, he did what you鈥檇 expect: He gasped, said 鈥榃ow,鈥� congratulated me, asked a bunch of questions, etc.

鈥淭his had happened to me dozens and dozens of times as I made my way across the U.S.鈥攁ll these people who were flabbergasted that you could walk out of your house, get on your bike, and just start riding. A hundred, 500, 5,000 miles鈥攁mazing, they鈥檇 say.

鈥淎nd then another guy approached and reacted like the first, and then a family walked up. I suddenly found myself surrounded by people praising me, telling me what an extraordinary guy I was for doing such a thing.

鈥淚t freaked me out a little. I鈥檇 been alone way too long by then, maybe gotten a touch agoraphobic. So I disentangled myself in the nicest way possible, rode down the ridge to the beach, leaned my bike against a fir tree, and walked out into the ocean with all my clothes on. That was it. Virginia to Oregon. Coast to coast. Done.

鈥淎 few days later, after recuperating at a beachside AirBnB near Astoria, I rented a van, loaded my bike, and headed back east. Eventually, I stopped for gas and caffeine. Unhooking the nozzle from the pump, it hit me: Back to the world of the mundane, man.

鈥淢aybe I should鈥檝e ridden home.鈥�

is here to inspire adventures, both big and small, in all terrains of life. No matter what we look like now, a year from now, or a decade from now, this is what keeps us moving forward. Redefine adventure and learn more at .

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Moving your bike indoors for the winter can feel uninspiring. There鈥檚 no scenery to gaze at, no cycling crew to keep you company, and no changes in terrain to keep things interesting. But there鈥檚 also less time spent layering up, fewer frozen fingers, and no junk miles commuting from home to your starting point.

Instead of thinking of as a necessary evil during the winter months, consider the benefits: You don鈥檛 have to worry about slipping on ice or navigating around cars, pedestrians, and pets. You can adjust the temperature indoors, making it warmer to mimic summer races or turning on a fan if you need to cool off. With fewer distractions and more control over your environment, you can get really dialed in with your training.

While outdoor cycling allows you to practice bike handling and climbing and descending hills, indoor training is great for honing your pedaling efficiency and cadence.

How to Choose Indoor Cycling Equipment

There鈥檚 no match for your own bike, especially if it鈥檚 been fitted to your body and has a seat you can comfortably sit on for hours. If you want to keep riding the same bike indoors, you can mount it on a bike trainer or rollers.

Bike trainers fall into two main categories: and . A wheel-on trainer attaches to your bike鈥檚 rear wheel and uses a metal roller pressed against the tire to add resistance. With a direct-drive trainer, you remove your rear wheel and set your bike on the trainer鈥檚 cassette. Wheel-on trainers can quickly wear out your back tire, but they also tend to be more affordable; direct-drive trainers, which are larger and heavier, provide a smoother ride.

Rollers sit flat on the floor and include three long cylinders attached to a metal frame. While you ride, your wheels spin the cylinders, offering a realistic road-feel. This apparatus requires more balance and skill to stay upright than other indoor cycling options.

While it won’t replicate your outdoor riding experience as closely, , a coach and training specialist with Peloton, says a stationary bike can also help you build your overall endurance. 鈥淲hen you鈥檙e focusing on general fitness, just getting on a bike and pedaling is like 90 percent of the battle,鈥� he says.

Unlike devices that attach to your normal bike, a stationary bike is a separate piece of equipment specifically meant for cycling indoors. Your pedal strokes spin a flywheel at the front of the machine. Depending on the model you鈥檙e using, you can turn a knob or pull a lever to adjust your level of resistance. There are a few different types of stationary bikes, including upright (which most closely resembles a regular bike), recumbent (with a reclined seat), and dual-action (the handlebars move back and forth, offering an additional upper body workout). Upright and dual-action bikes will feel most similar to your outdoor bike, but if you have back pain, the reclined seat of a recumbent bike offers more comfort and support.

Set a Goal

When your outdoor cycling season ends, Wilpers says that鈥檚 the time to set your goals for the coming year. 鈥淚t puts a flag in the ground to say, 鈥極K I need to be ready for this,鈥欌�� he says. 鈥淚t gives purpose to your workouts.鈥�

If there鈥檚 a bike race on your calendar, plan your training program around your main race (your 鈥淎鈥� race). Think about where you want your fitness to be by that race, and work backwards to where you are now. You鈥檒l want to start your first phase of training about six months before race day. If your aim is to simply ride more, or be able to ride a certain distance, there鈥檚 still value in sticking to a structured training program to stay motivated.

鈥淭he difference between training and exercising is simply having a goal, and I think you need to have your goal in mind to really start getting the most out of your training,鈥� says Wilpers. 鈥淭hat makes you less likely to miss a training day and more likely to have a higher quality session.”

Focus on Technique

While training indoors, pay attention to where you鈥檙e feeling the work of pedaling. You should primarily be using the big muscles of your glutes, quads, and hamstrings, rather than smaller muscles like your calves. If you鈥檙e feeling it in your knees, that could be a sign that you鈥檙e 鈥渏ust mashing the pedals,鈥� Wilpers says.

While your legs power your pedals, your core is responsible for keeping the other half of your body upright and balanced on two wheels. Activate your core to control your hips in the saddle and avoid bouncing or rocking when you鈥檙e riding at a higher speed, Wilpers says. You should also be drawing on your core strength and stability to initiate your pedal stroke and take some of your upper body weight off of your handlebars.

Warm Up

Regardless of your training phase, Wilpers recommends a five-minute warmup that starts with an easy pedal for about a minute. Follow that with three to four minutes of spin-ups for 30 seconds on and 30 seconds off of building to a higher and higher cadence, then slowly backing down. 鈥淏eing able to quickly turn over the pedals and apply force to the pedals is what makes a cyclist fast,鈥� says Wilpers.

You can also add in some single-leg pedaling drills, which can help identify and correct power imbalances. Unclip one foot from your pedal and pedal with one leg, paying attention to any spots where you lose power. Start with one minute on each leg.

Indoor Training Phases

To best prepare for spring and summer rides, your training cycle should have two phases: base (which begins about six months before a goal race) and build (which starts about 12 to 16 weeks before your goal race). During base training, your focus will be on increasing your aerobic fitness and endurance as well as pedal stroke efficiency. The build phase 鈥渞elies on a strong aerobic engine and foundation built in the base phase,鈥� says Wilpers. In this phase, the volume and intensity will increase.

Base Training

During base training, which should last about six to 12 weeks, you鈥檒l focus on upping your fitness and overall cardiovascular capacity. Wilpers suggests aiming for three听workouts a week. You can sub out one ride a week with other endurance exercises, like running or swimming.

鈥淚f you鈥檙e in base training, everything needs to be endurance,鈥� says Wilpers. That doesn鈥檛 mean purely long, slow distance rides though. While one ride a week should be your long ride, the others should include high-intensity interval training. Those rides, which can be kept to about an hour, should include several intervals around eight minutes long (you can build up to 15-minute intervals) which feel like a seven on the one-to-ten scale of rate of perceived exertion (RPE).

You can throw in some sweet-spot training as well, which helps increase your aerobic capacity. This entails riding at about 88 to 94 percent of your functional threshold power (FTP), or the maximum amount of power you can sustain for an hour at a time. Start with four eight-minute intervals or two 15-minute intervals, resting four minutes or seven minutes between each interval. These intervals should also feel like about a seven in terms of your rate of perceived exertion.

鈥淪weet-spot training is considered one of the most beneficial intensities to train at to start bumping up your FTP,鈥� says Wilpers. 鈥淚 like using sweet-spot training at the tail end of base training because you are starting to get hungry for more intensity…but it’s not yet time to make that jump into the build phase.鈥�

During the base phase, recovery is particularly important to ensure you don鈥檛 get injured or burn out before your training can really begin. As you get older, Wilpers says, it becomes more challenging for your body to absorb the work you鈥檙e doing and adapt to training intensity.

Build Training

Your build phase should start about 12 to 16 weeks before your goal race and last around six to eight weeks. Aim for two to three 60- to 90-minute long high-intensity workouts per week, in addition to your longer endurance ride. During this phase, you鈥檙e bumping up the volume and intensity. VO2 Max intervals鈥攔iding in a zone five level of intensity, where your heart rate is at about 90 to 100 percent of your max鈥攕hould be around five minutes. Threshold intervals鈥攊n which you鈥檙e riding at the highest level of power you can sustain on an hour-long ride鈥攕hould be about eight to ten minutes with recovery between intervals at about half the time spent working. Aim for an RPE between seven and eight.

Training should start getting more race-specific as well. Consider the elevation of the course and add hills accordingly, and increase long rides to get closer to the amount of time you anticipate riding during your peak race.

The Pillars of Off-Season Training

Frequency: Find a schedule you can stick to. How much time can you realistically devote to training? 鈥淚f you over-schedule yourself and you can鈥檛 stay consistent, nothing is going to happen,鈥� Wilpers says. 鈥淵ou鈥檙e just going to get frustrated.鈥� Three sessions a week is ideal, but during your base phase, you can swap one of those for another kind of cardio you enjoy.

Duration: Start with easy endurance work and gradually increase the length of your workouts as you progress. Even if your goal race will have you in the saddle for several hours, don鈥檛 spend your entire off-season just pedaling slowly for hours at a time. 鈥淵ou want to show up on race day ready to race and excited,鈥� says Wilpers. 鈥淏ut if you鈥檙e just doing endurance rides for 24 weeks, you鈥檙e going to get to the race and be like 鈥業鈥檓 already over it.鈥欌�� Instead, schedule two of your weekly sessions to be around an hour long and use that time to work on interval training, which will increase your pedaling power and endurance.

Intensity: Unlike frequency and duration, intensity is a bit subjective. How hard does your workout feel? If you plan for one ride per week to be low intensity, the other two (or three) should incorporate intervals at a higher intensity, which can include increasing your speed, shifting your cadence, and adding hill work.

Strength Training

You can build strength both on and off the bike.

On the bike, you can build strength with muscle tension or high-force intervals. Add an incline on the bike (or get into a higher gear) and take your cadence into the 50s or 60s, pedaling slowly 鈥渟o you鈥檙e getting lots of muscle fiber activation,鈥� says Wilpers. Try to hold that cadence and power for five to six minutes, building up to about 20 minutes. Muscle tension riding is great for building glute strength, something cyclists often neglect in favor of their quads and hamstrings. When you head back to higher cadence rides and sprints, this should make your pedal stroke even more efficient.

Off the bike, Wilpers suggests focusing on the 鈥渕ain movers鈥濃�攖he glutes, quads, and hamstrings鈥攖o increase force production on your pedals. Think: squats and deadlifts and cleans. Unilateral (single-leg) work will help ensure you鈥檙e building strength in both legs, rather than allowing one side to handle the bulk of the work. It can also help correct any muscular imbalances you may have developed during the racing season. For upper body work, add in bench presses, overhead presses, lat pull-downs, and rows.

Wilpers recommends at least two or three total-body strength sessions per week, depending on your training phase. During early base training, the addition of a third session can 鈥渉elp enhance strength improvements while your cycling training is just getting started,鈥� he says. As your cycling training gets more demanding, decrease the volume and intensity of your strength workouts and switch to just two sessions per week to maintain the muscle you鈥檝e built.

鈥淎 good indication that it’s time to dial back the strength training to strength maintenance is when you feel that residual fatigue and/or soreness from strength sessions is starting to interfere with your cycling training,鈥� Wilpers says.

Rest and Recovery

Wilpers recommends at least one rest day a week, adding more based on how hard you鈥檝e pushed yourself and your overall health and stress levels.

鈥淓very athlete has a different rate of adaptation or absorption, and that will change as your life changes,鈥� says Wilpers.

Rest doesn鈥檛 have to mean melting into the couch, though. You can use that time to focus on mobility work or do a low-impact workout you enjoy like yoga.

It鈥檚 tempting to assume that only professional athletes need dedicated rest days. But shifting your thinking about why and how you train may be the key to getting the most from your time on the bike and avoiding burnout.

鈥淧eople say 鈥業鈥檓 not an athlete.鈥� Well if you鈥檙e training, you鈥檙e an athlete,鈥� says Wilpers.

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If you asked me to name the best bike brand, it would be impossible. Dozens of brands make top-shelf bikes that are an absolute pleasure to ride and full of creative technologies. However, naming the best bike rack brand is easy: 1UP. Several other brands make totally competent racks, but none are as unique, well made, thoroughly designed, or beautiful as what 1UP constantly pumps out.

Case in point is 1UP鈥檚 new Super Duty bike rack. I鈥檝e been testing it for the past several months on the back of my 2024 Toyota Tundra and there is not one thing I can find wrong with the design.

1UP racks have long had a cult-like following because they鈥檙e the best rack out there for safely transporting your expensive bike. Their design uses two arms that secure your wheels by reaching over them and putting downward pressure on your tires to keep the bike locked in place on a metal tray. By locking on the tires, the arms never touch your frame and therefore won鈥檛 rub the paint or damage the bike, while still keeping it completely planted and safe.

This design also has the added benefit of a super clean aesthetic. The two arms sit nicely on the wheels, creating a symmetrical design, and everything is made from polished or simple black aluminum. When folded up and not in use, all the 1UP bike racks tuck against the back of your car more cleanly and efficiently than any other rack out there, almost blending into the car or the tailgate.

Testing the 1UP Super Duty

The version I tested is an upgrade over the standard 1UP rack in several important ways. The biggest talking point is that each tray can now hold up to 100 pounds (compared to 50 pounds per tray on their standard rack), and each tray and lock-down arm is wider so you can now safely carry the heaviest e-bikes or even a wide-tired electric dirt bike like those made by Super 73.

The electric dirt bike capability is a big deal because lots of overlanders are buying these adventure bikes as add-ons for their rigs. They鈥檒l find a remote camping spot, set up their truck with all its accessories, and then jump on their Super 73 to explore, or even run back into town for groceries. Without something like the 1UP rack, overlanders have had to stuff their adventure bikes into vans and truck beds, or build custom racks.

Additionally, the Super Duty is compatible with what 1UP calls a wheel chock, a v-shaped device that slots into the tray and holds the front wheel of your bike as a third point of contact. I loved this because during my testing I carried expensive carbon bikes up a series of gnarly, off-grid roads that had my truck bouncing around to the point where my family threatened to get out and walk. The normal arms kept my bikes in place, but the wheel chock was a nice piece of insurance. I like knowing that no matter how much time I spend bouncing on a dirt road, it鈥檚 almost impossible for my bike to fall off.

Another smaller but important update is the one-handed arm adjustment feature. Other 1UP racks require two hands to open the arms on the tray, but the Super Duty allows you to open the arms one handed so you can keep your other hand on your bike.

Like all 1UP bike racks, the Super Duty was effortless to install. It slid into my two-inch hitch, I decided how far I wanted it to sit from my tailgate, and I tightened it down with a couple of twists of the included wrench. Over several thousand miles of driving, including several hundred miles of dirt roads, the hitch is still as secure as when I installed it and there isn鈥檛 a milliliter of wobble. I鈥檝e tested many other bike racks from big-name brands, and all of them have eventually come loose, so it鈥檚 an absolute pleasure to not ever have to worry about the 1UP.

As you might guess, the Super Duty is not cheap. My double trays cost a hearty $900, and the single comes in at $600. But the saying 鈥渂uy once, cry once鈥� is as true as it comes here because this will be the last bike rack you鈥檒l need for years, if not decades, and will only become obsolete if bikes change in some crazy way. Knowing how good the Super Duty is at protecting your bike also takes the pain away as you drive around confident that your $4,000鈥攐r $14,000鈥攚hip is totally locked down and safe.

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