Putting things together

With a few free moments this morning I've begun to spruce up the site. To get the mood flowing I've posted some various pics. Nothing over the top, just some inspiration. The first pic is of my buddy Ross's new Rocky, during the final shake down before a great ride at Burke, VT back in the fall. Yeah, it's got gears and suspension but it's a sweet ride.

As for training advice; single speeders need to be conscious of their knees. Knee warmers are your best friend, many sources recommend wearing knee warmers below 60 degrees. Sounds extreme but a good idea at least until your warm and the "synovial fluid" in the knees has circulated within the joint. I've worn knee warmers for extended rides in temps around 60 without any discomfort. Why, joints don't get their nutrient supply directly from blood flow. They are dependent on rhythmic movement which helps to bathe the joint with synovial fluid. Synovial fluid is derived from the filtration of blood from the surrounding capillary beds around the joint. With a graded warm-up and the insulating effect from knee warmers, the knees will get the lubricating properties and nutrients needed (hyaluronic acid) to help maintain good joint health. But remember the entire body benefits from a solid graded warm-up; Ankle, Hip, and Shoulder joints get worked when Single Speeding.