For those of you obsessed with data, and you know who you are, Strava can give you just about all you can handle. A few years ago, they began to offer a “Bulk Export” of all your data. After you send in a request, they

Although our winters are mild in comparison to other parts of the country, we get our share of cold weather. Here are eight tips on how to dress properly for those cold morning rides. Overshoes and gloves – Your feet and hands suffer the most

You almost can’t ride anywhere in North Carolina without having to cross a railroad track. The condition of these tracks varies widely. Therefore, you have to approach each one cautiously. Recently, I almost went down after hitting some difficult tracks and a couple of our

Although many of us ride year-round, we tend to ride a little less and not quite as hard in the winter months. Therefore, it’s a good time to work on a few things so we’ll be ready for spring. Here are five of them. Maintenance

The winter season can be cold, damp, and windy. After riding all season in warm and hot weather, it is difficult to get motivated to get on the bike in the winter. Many riders jump on the trainer or take indoor cycling classes. However, most

Most of us install cleats on our cycling shoes by just eyeballing them. Line up the screws in the middle and off you go. That might work, but for some of you, it might not. Getting your cleats set up correctly could help you avoid

First of all, this tip isn’t for you. It is for your friends, family, or significant other. This is a public service for those of you that have received cycling gifts in the past that you are too embarrassed to even regift. Therefore please forward

Last year I gave a positive review of the Continental GT5000 tire. What I failed to mention was how difficult they can be to install. However, it can be done. Here are some tips on how to install a difficult tire. Tire Placement The most

A couple of weeks ago Thomas Henson, of Henson Fuerst Attorneys, gave a presentation for the North Carolina Bike Club. Although the focus was on legal issues, he discussed the importance of having an adequate amount of uninsured/underinsured motorists insurance. Studies show that 9%-11% of

Fall is a difficult time to dress for cycling. You can start out with temperatures in the 40’s and end up in the 60’s or higher. Although you may feel cold at the beginning, don’t dress for winter riding. You don’t want to overheat and

Your sunglasses are a key component of your cycling gear, especially when the sun is low like it is this time of year. They have many functions including helping protect your eyes from harmful UV rays, wind, rain, dust, and bugs. Here are some ways

Many new cyclists get into the sport to lose weight. However, you have to eat. Nutrition is an important part of cycling. Over the years I’ve gotten a lot of advice on what to drink and eat. Most of it helped, some of it did

Your bike is a human-powered machine with many moving parts. Those parts need to be lubricated to keep running efficiently. Although some items such as greasing your bearings may be better left to professional mechanics, several items can and should be done by you. Here

Many riders believe that in short spurts, such as when sprinting or tackling a steep climb, it makes sense to stand in order to use more than just your leg muscles. In addition to allowing you to use your body weight, standing engages your arms,

With the start of fall, riding in the dark on evening rides may be unavoidable. TeamCBC does not officially approve of riding at night. However, for those of you who choose to do so, here are some tips to help keep you safe. Be aware

As the saying goes, “If it’s not on Strava, it didn’t happen”. Of course, that’s not true, but cyclists are obsessed with data and, with 85 million subscribers, Strava is the most popular app for recording rides. Here are 10 features that you may not

Every Wednesday for the past six months, members of TeamCBC have enjoyed a beer or two at the Raleigh Brewing Company after a gravel ride through Umstead Park. This past Wednesday, owner Kristie Nystedt rewarded their loyalty by donating $500 to our team. This was

I’ve been on several long bike trips and twice the airlines have lost my bag. The first time Delta left my bag at RDU and, most recently, American left my bag in Philadelphia. I’ve had to learn the hard way how to be better prepared.

Many years ago a co-worker told me about riding 100 miles at an MS150 event. My response was, “100 miles in a row?” Riding that far or that long seemed crazy to me. I’ve since learned that it is not only possible, but a realistic

Tubeless tires are becoming more and more popular among road cyclists. However, most of us know very little about the pros and cons as well as what it takes to convert. Here are the answers to some commonly asked questions. Can you set up any

High-tech Lycra, breathable mesh jerseys, and comfortable chamois inserts are a must if you want to enjoy your ride. However, quality clothing can be expensive. To make sure you get your money’s worth, take a few extra precautions when it’s time to do the laundry.

Recently I noticed the headset on my bike move slightly whenever I applied the front brake. Everything seemed tight, but it became even looser on the next ride. I just had a new stem installed and the bearings replaced, so it didn’t make sense that

Last weekend the combination of heat and humidity took its toll. Several people suffered from muscle cramps, especially after the ride. Here are a few tips to help reduce your chances of cramping: Hydration: You should drink 1-2 bottles per hour depending on the heat

This tip is the third of three submitted by one of our “Team Elders” who has seen it all. He thought it was an excellent time to remind everyone what TeamCBC was, and should be, all about. Communicate The word GAP comes to mind. If

This tip is the second of three submitted by one of our “Team Elders” who has seen it all. He thought it was an excellent time to remind everyone what TeamCBC was, and should be, all about. Dynamics No drop means “NO DROP.” It does

This tip is the first of three submitted by one of our “Team Elders” who has seen it all. He thought it was an excellent time to remind everyone what TeamCBC was, and should be, all about. Courtesy: 1. If a ride is posted to

Did you know that your body burns more calories trying to keep cool in the summer than trying to stay warm in the winter? So, in addition to keeping hydrated, it is equally important to keep yourself fueled in hot weather. Here are some tips

It’s a rather sad commentary of today’s society that we even have to discuss this subject. Everyone is in a hurry these days. Some motorists will risk your life, their life, and the lives of others just to save a few seconds of their commute.

As the joke goes, “Once you’ve bought the bike, cycling is a cheap sport.” There seems to be a never-ending list of accessories and upgrades. One optional item is whether to use your phone to record your ride or buy a bike computer. Phone: Pros

With traffic getting back to normal, it’s more important than ever to make yourself more visible to motorists. Here are some tips that can make it easier for motorists to see you. Some are obvious, but a few may surprise you. Wear bright-colored socks. This

For those of you that missed it two weeks ago, all TeamCBC gear is going on sale! Every item will be sold at 50% off our regular prices! We have jerseys, ladies’ shorts, gloves, socks, tech shirts, tank tops, caps, pint koozies, magnets, and many

Summer may not be officially here yet, but the hot weather is coming soon. Here are a few tips on riding in the heat: The higher the heat and humidity, the lower the oxygen content in the air. So dial back on the watts. Drink

We can’t control the vehicles on the road, but we can control our bikes. A safe ride is the responsibility of everyone in the group. Here are some ways to keep yourself as well as your group safe while riding: 1. Look up and pay

Sunday, May 16th is our “Crazy Eddie” Spring Sale! Everything in our inventory is 50% off! Once again, all TeamCBC gear is going on sale! Every item will be sold at 50% off our regular prices! We have jerseys, ladies’ shorts, gloves, socks, tech shirts,

Ever notice the sign at the bottom of Brewery Hill? Not the one that says “Welcome to Holly Springs”, the one before that. The one that says “Adopt a Highway”. Probably not, because you either have your head down trying to build up speed or

How many times have you gotten to the brewery and realize you forgot something? Sometimes it’s critical, like your helmet. Other times it is an inconvenience, like your Garmin or Wahoo. On second thought, maybe that is critical because if it’s not on Strava, it

Team Captain: Have you always dreamed of being called Captain?  Leading hundreds of your teammates on one of the most revered bike rides in the state?  Do you have the ability to bring people together to achieve a common goal?  Can people hear you without

A few years ago, I fell while riding in the rain. (Bonus tip: Don’t ride on the white line in the rain) I threw out my helmet and bought one with MIPS. I now have one with WaveCel. Don’t wait until after you’ve fallen to

It is with great sadness that we inform you of the passing of Abraham Tobia. Abe had been a valued member of our team for many years. He spent his life helping others and regularly volunteered his time to support both TeamCBC and Bike MS.

Here are the last group of verbal commands.  Thanks again to Jose for the translations. Standing – The rider is about to stand up on his bike. This causes the bike to slow down. Spanish: Parandome Rolling – The group is continuing to ride after

Here are the next group of verbal commands. Thanks again to Jose for the translations. Car Up / Car Back – a vehicle is coming towards the group or coming up behind the group Spanish: Carro en frente/ car upCarro atras/ car back Passing –

Last week we covered hand signals and for the next few weeks, we will cover verbal commands. As a bonus, I’ve included the commands in Spanish. Thanks to Jose for providing the proper translations. Right Turn – Group is turning right within 100 feet Spanish:

Effective today, March 31, 2021, the Carolina Brewing Company has a new owner. Mark, Greg, and the other current owners) will stay on for a few months during the transition, as the new owner gets up to speed on the operations. The name, the beer,

The Team Store is now open and set to close on Monday, April 5th. The direct link to the store is https://teamstore.pactimo.com/stores/teamcbc/show. Order now! Any questions please e-mail gearchair@teamcbc.com. Stay safe! Rick Bunnell President, TeamCBC

For the next few weeks, we’re going to focus on communications. Most accidents occur because of a lack of good communication. Verbal commands are important and we will cover them over the next few weeks, but let’s start with hand signals. REMEMBER, if the road

1. First of all, sorry about Monday’s long post about our Tuesday/Thursday rides. It looks good on the website and emails, but FB is difficult. From now I will post just the basics of our Weekly Rides and have a link back to our website

With the start of Daylight Savings Time, you can now potentially ride 7 days a week. However, unless you’re training for a stage race, it’s not recommended. Every training plan includes days off or recovery days. Recovery is as important as training. If you don’t

With the clocks changing this weekend, we will officially start our Tuesday/Thursday rides next week. There will be a separate announcement this weekend. With that in mind, it’s a good time to review our Rules of the Road. These rules are not just about being

Last year several roads were repaved such as Pea Ridge and Tody Goodwin. However, there are still several that are in bad shape, especially Old Route 1 and Chapel Hill Road. Here are some tips on how to deal with these roads: Be Prepared 1.

Team CBC is pleased to announce SpeedHound, a provider of post-workout recovery systems, travel bags, and other key items for athletes, as a new sponsor for 2021. Speed Hound products are designed to meet the demands of an elite athlete, yet be within reach of

We’ve discussed how to assess your body after a bike accident. Now, if your body is okay—just bruised or slightly banged up, you can move on to assessing your bike. Wheels: Typically, the wheels take the brunt of the crash and incur the easiest problems

Black athletes didn’t have many choices 120 years ago. They were banned from baseball, basketball hadn’t caught on yet, and football was a brutal sport where passing was not allowed and players used their helmet-less heads as battering rams. Therefore Marshall “Major” Taylor chose to

Unfortunately, despite your best efforts, there is a possibility that you may experience a crash. If so, here are a few basic principles to remember from bicycling.com: Slow Down: The best thing you can do for yourself after a bike crash is to take your

Whether you have a bike that’s worth more than your car or you ride an old beater, you’re headed for an expensive repair bill if you don’t take care of it. For those of you who are DIYers, here are some tips on how to

Welcome to TeamCBC. Whether this is your first ride, or you’re an experienced rider and member of the club, we are all committed to creating an environment that supports ALL riders in a welcoming, positive, safe environment. All TeamCBC members have the responsibility to: 1.

Here are your TeamCBC Board of Directors for 2021: President – Rick Bunnell (president@teamcbc.com) Vice President – Linda Murray Ride Captain – Bob Oderkirk (captain@teamcbc.com) Treasurer – Dan Leinbach (treasurer@teamcbc.com) Gear Sales Chair – Nancy Canterbury (gearchair@teamcbc.com) Sponsor Chair – Tom Henson Secretary – Sheila

First of all, the 3 most important things about your bike saddle are comfort, comfort, and comfort. If you’re not comfortable, something is wrong. Secondly, adjusting your saddle is just one part of a bigger picture called bike fit. You need to make sure you

A few years ago, I attended a 2-day Stress Management class required for our corporate executives. Not surprisingly, the topic of alcohol was discussed. The instructor used data from a triathlete to illustrate the results. It demonstrated the negative effect of alcohol on your heart

Most of us would agree that the most important thing about cycling is having fun.  However safety is a close second and there is nothing fun about getting injured while on a ride. With that in mind, we at TeamCBC want to be the leader

Gravel bike sales have been skyrocketing over the past few years. Riders want to enjoy riding a bike, but off the roads and away from the traffic. Some people will tell you to just put gravel tires on your road bike. That might work, but

Keeping your feet warm and dry while riding can be the key to keeping you healthy as well as keeping your body warm. Being closest to the road, your feet are more likely to get wet and, in cold weather, that will lead to cold

With the days getting shorter and colder, many of us take it inside. However, with the continuing pandemic, cycling classes are limited and wearing a mask while riding is a challenge. Therefore, this may be the year to invest in an indoor trainer. Here are

First of all, this tip isn’t for you. It is for your friends, family or significant other. This is a public service for those of you that have received cycling gifts in the past that you are too embarrassed to even regift. Therefore please forward

Tomorrow many of us will be eating some type of potato for Thanksgiving, so I thought this would be a good topic for this week. When I met Toms Skujins at the Tour de France a couple years ago, one of the on-running jokes was

I know what you’re thinking, “I’m in great health and don’t have any medical issues, why do I need to wear an ID?” My answer is that there are many risks in cycling and, despite your best efforts, they cannot always be avoided. Unfortunately we

Over the years I’ve progressed from using my iPhone (not good in high humidity) to my Apple Watch (glitches and limited features) to a cycling computer. Here are 7 things that you should look for in a cycling computer. 1. Types of Cycling ComputersBasic These

Fall is a difficult time to dress for cycling. You can start out with temperatures in the 40’s and end up in the 60’s or higher. Although you may feel cold at the beginning, don’t dress for winter riding. You don’t want to overheat and

First of all, you should at least have a saddle bag. I saw a rider the other day who did not even have one. Years ago I rode in the Tour de Cure without a saddle bag. I had a new bike and thought that

One of our teammates brought this issue to my attention.  He experienced a severe “shimmy” while descending the big hill on Route 42.  His bike just started shaking and he couldn’t control it.  Fortunately he was not close to his fellow riders and was able

This was composed several years ago by our Team Captain, Bob Oderkirk. It is meant for those of us who have been here awhile and also for all the great new riders coming out and joining the club for rides et al. When I started

With the days getting shorter, it is even more important to use both a front and back light when riding during the day. Cars can have a difficult time seeing you as you ride in and out of the shadows. Not only should you have

Have you ever had another rider start asking questions about your chain set using lots of numbers and you answer, “hmmm, I think so.” Well, here are what those numbers mean and what they mean to you. A “Compact” chainring is 50/34. This means there

I went to Home Depot to get a replacement toilet flapper, but bought the wrong one. I thought that they were all the same. (Bonus tip: In 2005 some toilets changed to 3”, not 2”) Bicycle parts are not all the same either. There are

People ask when will I run out of cycling tips. The answer is when I stop riding. Bad things tend to happen to me. Sometimes they are my fault and sometimes not. Fortunately you can learn from my mistakes. (Here’s a bonus tip: Don’t fly

What Strategies Should I Look For? Breakaways — Riders are very strategic, and don’t cycle as fast as they can throughout the race. They tend to cycle in a main group called a peloton, and have smaller groups break away to the front at almost

After an almost 2 month delay, the Tour de France will begin this weekend. For those of you haven’t followed it very closely, here is a brief explanation of the jerseys. This year’s race will starts in Nice and end 23 days later in Paris.

Group Ride Etiquette This can be where the newbie rider might get in trouble, but these are the basic things to pay attention to.First things first – if you decide to go on a group ride, show up ready. Be on time. “Clip in time”

For those of you who have or want to ride in groups, here is an article submitted by one of our teammates, Kurt Ehlert. Since it is rather long, I am posting it in two parts. Next week I will post the second half which

I noticed that we had quite a few climbers this past month and what goes up must come down. So here are some tips on how to descend safely. 1. Know your limits – It’s tempting to try to push it a little when your

With many people riding solo this year due to the pandemic, I thought it would be a good time to review the basics. Plan your route – You should determine your rest stop options ahead of time. Once you’ve ridden over two hours, you’re going

With many cyclists going on longer rides this year, hand soreness and/or numbness can be an issue. Here are some tips to help prevent it from occurring. Relax Relax your grip and your shoulders. Bend your elbows and engage your core. Practice taking your hands

Anne suggested this topic and it’s a good one. I know my biggest issue is taking days off. Cycling can be addictive and, from what I see on Strava, many of you may have the same problem. Rest days are just as important as training

One of our teammates, Walt, suggested that we focus on situational awareness this week. You can wear bright colored jerseys, hi-viz socks, and have front and back flashing lights, but sometimes that’s not enough. Here are three tips to help you be safer on the

Thus far this year I’ve offered a variety of suggestions to make your bike lighter and faster. However now it’s time to focus on the elephant in the room – your own body weight. Losing as little as 5 or 10 pounds can make a

Most new bikes today come with aluminum alloy wheels. There’s nothing wrong with aluminum alloy wheels, they are strong and lightweight. However just like with bicycle frames, carbon fiber, although pricey, has some advantages. Carbon is Lighter Entry level carbon wheels are about 10% lighter

I’m sure most of you have your own methods of riding in the hot and humid weather of North Carolina. Here are few that I have learned over the years: The higher the heat and humidity, the lower the oxygen content in the air. So

We’ve had lots of questions about resuming TeamCBC group rides. We know we are now in Phase 2 of re-opening NC. And, we know that riding solo or in small groups doesn’t quite replace the camaraderie of our social rides. After careful consideration and deliberation

There was a time not too long ago when 23mm wide tires were the standard road tire. Many pro racers used 21mm or even narrower, but now most of them ride 25mm. If wider tires were really slower, why would they ride on them? First

We all clean our bikes (well, most of us), but are we doing it often enough and doing it right? If you’re on gravel or trails, you may need to wash it after every ride. However if you’re riding on the road, you should clean

Whether it’s cycling, running or swimming, the one characteristic that is common to most professional athletes is how relaxed and smooth they look. I remember watching Olympic Gold Medalist Cullen Jones at our neighborhood pool years ago. When he dove into the pool the water

As you know, jerseys and shorts can be expensive. Therefore you really don’t want to throw them out if they’ve been torn. If the tear is by a seam you’re probably going to have to sew it (yeah, right) or find someone to sew it

A couple weeks ago I explained, in theory, how a tire with a better rolling resistance can help you ride as much as 1 mph faster. I compared my current tires, Continental Gator Hardshells, rated at 20 watts/each with Continental Grand Prix 5000 tires which

Dear members of TeamCBC, It has been nearly two months since we suspended our organized group rides. Although some communities are beginning to relax their “stay-at-home” orders, there is still a long way to go. As an USA Cycling member organization we will continue to

It may seem obvious, but if your saddle height is wrong, you may develop knee pain. A general rule states that if the pain is in the front of your knee, your saddle is too low. If the pain is towards the back of your

Are the tires that came with your bike the right tires for you? Buying tires for a bike can be more complicated than buying tires for your car. There are dozens of choices, so maybe the best thing to do is ask your favorite bike

The reason you find so many conflicting answers to the question, “What is the ideal cadence?” is because there is no one ideal cadence for everyone, all the time. The best cadence for the moment depends on a number of interacting variables which change not

What cadence do you pedal? I’ve read that 80 rpm’s is ideal, in a lab. However we don’t ride in a lab, we ride outside with all kinds of factors. So I decided to get some real life numbers. Since many of you have cadence

Now that you’ve followed my advice and bought some new pedals on-line from one of our sponsors, how do you change them out? First of all, you’re going to need an 6mm or 8mm hex tool depending on the pedal. This is basically a very

So you just spent thousands of dollars on a new bike and it didn’t even come with pedals, why is that? The answer is that there are many different types of pedals and, to keep the price down, the bike companies leave it up to

This past week someone told me that I should get longer crank-arms. They said that I’m always riding in the higher gears and quickly top out going down hills. Being a mechanical engineer, it made sense to me that a longer crank-arm would produce more

This week we dusted off our old Twitter account, @team_cbc. Please follow us if you’re on Twitter. We will be tweeting and retweeting the latest news and updates in our cycling world. Stay Safe. Rick Bunnell President, TeamCBC

With group riding officially suspended, for the next few weeks I will focus on tips those riding solo can use. So, tire pressure, it’s easy, just fill your tires with 100 psi each and you’re done, right?  Well, not necessarily. There are actually several factors. 

Please consider supporting our sponsors! These are unprecedented times.  Many small businesses have been forced to limit hours and services, or may even be forced to close temporarily.  They are seriously at risk of not surviving this crisis.  Therefore, IF you have to go out

Dear members of TeamCBC In light of the emerging COVID-19 pandemic, TeamCBC is joining other cycling clubs across the Triangle and across the country by SUSPENDING all group rides/events for the next several weeks (until early April). We do this in an effort to protect

Etiquette (noun) – the customary code of polite behavior among members of a particular group. When I earned my MBA degree many years ago, our first class was on etiquette.  We were told that one day, when we were in a professional setting, it would

To TeamCBC Riders: In light of recent developments regarding COVID-19 (aka the coronavirus), TeamCBC has put together the following statement regarding our Group Rides: TeamCBC’s current stance is that our Group Rides will continue during this health advisory period as long as the following precautions

Why would anyone ask this question? It’s settled science, right?  The consensus among cyclists is that disc brakes are clearly better than rim brakes and you just have to run out and buy a new bike with disc brakes.  Of course most of us don’t

As many of you have seen, the median on Brewery Hill has recently been extended to over a mile and the Town of Holly Springs left the uphill side as a single lane. Bob has updated our rides to avoid Brewery Hill, but Woods Creek

Changing a flat tire can be a challenge.  Fortunately, when changing a tire on a group ride, there are usually plenty of fellow cyclists willing to help.  However, there are about 20 steps and, when sweat is pouring down your face and everyone is waiting

It’s time to Kickoff Bike MS 2020 with a Rock and Roll Party! Join us on March 7 as we “spring forward” and kickoff the 2020 Bike MS fundraising season with our very own local rock group: Peak City Band! There will be something for

I don’t have any on-the-road experience with cycling power meters, but I do believe that they can help improve your cycling experience.  In my opinion it is a “nice to have” upgrade, but for some of the more serious riders, maybe it is a “must

1. Pace, don’t race: Don’t go charging up a long hill. Keep a steady pace based on your heart rate or power (if you have a power meter). We’ll cover power meters in a future tip. 2. Steady Cadence: Keep your rpm’s steady. Some people

Thanks to Linda Murray, I am pleased to announce that we now have a new email service and a new website. New Email Along with a new, more flexible, email service, we now have the ability to support multiple email addresses to make it easier for

When going up a big hill, or in a group ride that is going a bit too fast, you need to find the pace where your heart rate is at or below your Lactate Threshold. So what the heck is Lactate Threshold? Does it have

I think most of us have learned from fellow cyclists.  Sometimes it is thoughtful and constructive advice and sometimes you just get yelled at.  Some of it is good information, some of it seems worthless to you and some of it is just plain wrong. 

Welcome to the 20’s!  Here’s what’s new for this year. First of all, here are the brave souls who have agreed to serve as your Board of Directors for 2020. President – Rick Bunnell Vice President – Linda Murray Team Captain – Bob Oderkirk Treasurer –