Training Data
A heart-rate zone from a formula is an estimate, not a personal fitness test
Age-based heart-rate zones are broad guides. Learn how to use a training estimate without mistaking it for a personal maximum or a medical test.
RUN · RIDE · KEEP LEARNING
Make the next outing a good one.
Approachable running and cycling guides, equipment checks and training ideas grounded in ordinary days outdoors.
Find your next good habit →Out on the road
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Bicycle Maintenance
A bicycle thru-axle needs the frame’s thread as well as its diameter
A replacement bicycle thru-axle must match length, thread pitch and head shape as well as diameter. Record the specification before ordering.
Bicycle Maintenance
Refresh tubeless tyre sealant by the tyre and sealant makers’ instructions
Tubeless sealant does not last forever. Check compatibility, inspection intervals and the amount required for your tyre before topping up an unknown mixture.
Cycling Equipment
Bedding in new disc-brake pads is a separate job from fitting them
New disc-brake pads may need a manufacturer-specified bed-in procedure. Understand the transfer layer and ask what has been completed before the first ride.
Bicycle Care
Find a stiff chain link before adjusting every gear on the bicycle
A link that does not bend freely can create a repeating hesitation in a bicycle drivetrain. Observe it safely before changing several gear adjustments.
Cycling Mechanics
Count chainring and sprocket teeth to understand a bicycle gear ratio
Calculate a bicycle’s simple gear ratio from chainring and sprocket teeth, then understand why wheel size and drivetrain type still matter.