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  • Bike 
    • Road
    • Mountain
    • Hybrid
    • Electric
    • Juniors
  • Components 
    • Pedals
    • Wheels
    • Tires and inner tubes
    • Handlebars
    • Gallows
    • Stools
    • Seatposts
    • Grips and handlebar tape
    • Cassette groupsets / Freewheels
    • Chains
    • Derailleurs
    • Gear levers
    • Brakes
    • Power sensors
  • Accessories 
    • Training basics
    • Padlocks and lights 
      • Padlock
      • Lights
    • Helmets
    • Cyclometers and GPS
    • Lights
    • Glasses
    • Pumps
    • Luggage racks
    • Mudguards
    • Bags and satchels
    • Sports nutrition
    • Cleaning products
    • Tools
    • Carrying bags
  • Clothes
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  • Positioning
  • Rental
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Urban gravel in Montreal: where to start?!

May 27, 2021

"Graveler"

Gravel riding in Montreal: nowhere and everywhere at once! You, aspiring urban gravel rider, did you know that the term "gravel bike" sometimes sparks controversy? For some, it's an industry conspiracy to sell more bikes. Me? I'd rather ride than argue. But these commentators do bring something interesting to the table: as an alternative to gravel bikes and adventure bikes, some have suggested calling what we do on a road bike "mixed surface."

And, thinking about it that way, Montreal can be seen as a huge, frankly more appealing playground! If you're looking for long stretches of gravel, you'll have to venture a little further from the center. But if you're ready to indulge in some creative combinations, there's a lot of fun to be had. Because that's also what urban gravel in Montreal is all about: *it all fits together well!*

Here are two ride ideas within this broad category. Local classics, ideal for getting started with urban gravel riding, and directly accessible from the city center. But above all, I encourage you to consider them as "hubs" around which you can try variations, take turns, add sections—as you see fit, depending on whether you're more of a tireless road cyclist, a repressed mountain biker, or a happy newcomer.

Bois-de-Liesse

On the trails of Bois-de-Liesse

Joy awaits at Bois-de-Liesse (approximately 45 km round trip). Explore a vast sandy woodland with numerous winding trails, including access to the waterfront in the Peninsula sector. How to get there? Simply follow the gentle route to Gouin Boulevard, then head west for about 15 kilometers. Keep an eye out for parallel trails that cross small parks or run alongside the river. Once there, you'll find great spots for a picnic or to bring your significant other. On the Sunnybrooke side, Bois-de-Liesse also connects to the very smooth Salaberry trail, bordered by gravel, which leads to Cap St-Jacques: check it out when you're ready for more ambitious adventures! You're adding many more kilometers to your journey, but in doing so you also gain access to an even wilder natural/gravelly landscape, in addition to the famous beach :)

A feast for the eyes, by the water's edge

TransTerrebonne

The TransTerrebonne route will transform you (approximately 70 km round trip). A system of winding, generously hilly trails and paths, mostly on hard-packed dirt—absolutely exhilarating! How to get there? The more adventurous will take the trails in Ruisseau-de-Montigny Park to reach the A25 bridge. Then, after crossing Laval, the TransTerrebonne entrance is just a few kilometers from charming Old Terrebonne. Whether you're going in one direction or the other, to cross Laval Island, you can choose to venture into the farmland and take the farm roads that crisscross it. Tough stuff! Or, for the even more daring, you can access the famous Underground Network (RUT) from the TransTerrebonne and enjoy the singletracks.

At high speed on the TT

This is not a club

Finally, Ceci n'est pas un Club, co-organized by the MTL Gravelle community and Studio Cycle Maglia Rosa , offers Wednesday evening rides throughout the summer. These free rides, with priority given to beginners, will take us, among other places, to these two introductory routes!

Every Wednesday, from July to October, meet at 6 p.m. in front of Studio Cycle Maglia Rosa , at 6393 Papineau Avenue in Montreal. A volunteer guide will be present, but each participant must be self-sufficient. Surprises and participation prizes will also be distributed as a token of encouragement!

PS Check out Gravelmap.com for more inspiration — and don't hesitate to add your own finds, there's still plenty of potential for exploration! Long live urban gravel.

The beauties of splicing, in urban gravel

Hey there, real ones. A blog by Pierre Gravel.

The author has been passionate about cycling since childhood. A former bike shop worker, he is now finishing his studies in communications. This blog reflects his independent opinion.

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Pedal, my friend

May 19, 2021

For today's interview, I met with a satisfied Maglia Rosa customer. Not very talkative, rather laconic, and wishing to remain anonymous, he nevertheless agreed to be temporarily nicknamed Max Powers for the purposes of this interview. He also answered a few of my questions, adding his own two cents...

Agnès M. Croteau : So, dear Max, thank you for agreeing to speak with me today. Now: basically, would you describe yourself as an athlete?

Max Powers : No.

AMC : Those who know you know that you've maintained a weight loss of at least 60 pounds for years. Do you attribute this to cycling?

MP : Yes.

AMC: ... Okay, but what else? What led you to practice this particular sport?

MP : Saving gas to get to work. It's expensive to repair a BMW.

Pedal my buddy 2

AMC: 10-4 . Understood. So, not particularly athletic to begin with, you still went to Maglia Rosa to buy your first bike a few years ago. How would you describe your experience there? Did you enjoy it?

MP : I wanted to support a local business near us. Impeccable service.

AMC: You also appreciated it when they offered your girlfriend a free tune-up at the very beginning of the pandemic because she was a healthcare professional... It's worth following them on social media, isn't it? ;)

MP : Yes, it was a nice initiative on their part.

AMC: Tell us about your bike. Do you still love it? Do you think it rides like it did on day one? Would you ever consider getting another one?

MP: The bike is very good for my needs. [Editor's note: Norco VFR 2.] I plan to buy a road bike in a few years for longer journeys.

AMC: With your Norco, what are your best cycling trips to date?

MP: Go to the Ice Cream Master.

AMC: …

MP: Seriously, I like going to and from work.

AMC: Otherwise, where would you like to ride at the end of the pandemic ( psst : it can be anywhere in the world!)?

MP : To cycle around the Magdalen Islands.

AMC: Perfect! And, a final word for those who, like you, don't feel they have a particular predisposition for regular physical activity?

MP: You have to do sports to afford a good poutine at Claudette's afterwards!

You know what? I agree with you, dear Max. Wisdom is summed up in a few words.

With that, have a good trip! ;)

Cycling Chronicle by Agnès Croteau

Healthcare professional and cycling journalist

I share with you my local discoveries, my chance encounters & the joys of being a cyclist!

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A holiday on two wheels…

May 12, 2021

Look around you, summer is almost here! If you're as crazy about cycling as we are at Studio Cycle Maglia Rosa , the first idea that came to mind for your holidays was "pedal, pedal, pedal!".

So, let's not jump on our handlebars just yet and let's see what the best places are to go on holiday on two wheels as a couple (you and your bike, of course).

Mountain biking? In mountain biking, there are some must-do activities that will make you sweat as much as they make you smile:

The Bras-du-Nord Valley

It's well known that Vallée Bras-du-Nord and mountain biking are a perfect match! Thanks to the quality of its trails, the area offers the best possible cross-country experience.

On one side, the Shannahan sector immerses you in a panorama with wild and grandiose appearances.

On the other hand, the Saint-Raymond sector offers a countryside ride just a few pedal strokes from the city. Don't hesitate, brave these singletracks nestled between two mountains, in a setting that nature has designed for experienced cyclists.

One last important point: the quality of the mountain huts in Vallée Bras-du-Nord is worth the trip alone.

Learn more

Road cycling? If you're more the type to burn rubber, we also have some suggestions that will satisfy your need to devour the kilometers.

The Blueberry Cycle Route

As its name (almost) suggests, our next route is in the Saguenay-Lac-Saint-Jean region. The Véloroute des Bleuets is a 256-kilometre cycling circuit that allows you to tour the region without dismounting.

In addition, the Véloroute offers you 3 associated networks totaling 130 kilometers of track to vary the pleasures.

If you are still not convinced, know that the Véloroute des Bleuets was a Gold Award winner at the 2014 Grand Prix du tourisme québécois, and that tourists from all over the world flock to Saguenay-Lac-Saint-Jean to enjoy this unique cycling experience.

Learn more

The Sandbanks Road

Head to Ontario to discover the superb Sandbanks Provincial Park, and the roads that are full of pleasant surprises and landscapes to contemplate in slow motion, on your bike.

From the park, Route 12 is your starting point for a drive you'll remember for a long time. Lake Ontario, its beaches, vineyards, and countryside will set the rhythm of your day.

Forget about performance for a few moments and without thinking about it, simply live exceptional moments.

Learn more

Do you like variety? Here is a route that will appeal to everyone, with very different paths to explore in a curious mood.

The trail in the Bois-Francs Linear Park

Built on a former railway line, the Bois-Francs Linear Park trail crosses the municipalities of Warwick, Saint-Christophe-d'Arthabaska, Victoriaville, Princeville, Plessisville and Laurierville, ending in Lyster.

Ahead of you, the 77 kilometers of cycle path blend countryside and city for an extraordinary ride.

Learn more

Make your choice, put on your helmet and… enjoy the summer on your trusty bike!

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Gravel biking: 6 reasons to get started now

April 15, 2021

Here are 6 excellent reasons to take up gravel biking right away!

1. We breathe clean air.

Of course, most gravel roads in Quebec are located in rural areas, at least an hour's drive from the city. Many of them are former logging roads or country lanes, while others were built specifically for tourism development. That said, on a gravel bike, you're almost guaranteed to find yourself in the woods or in the middle of a field.

Parlee Chebacco

Gravel biking: 6 reasons to get started now

Photo credit: Justin Knotzke

2. We divide the number of cars by one thousand.

Indeed, being more remote, most gravel roads in Quebec see far less traffic than paved roads. Furthermore, you'll improve the air quality you breathe and enjoy greater peace and quiet and increased safety, at least with regard to accidents involving road vehicles.

Gravel biking: 6 reasons to get started now

Photo credit: Justin Knotzke

3. We enjoyed breathtaking scenery.

On a gravel or adventure bike, you ride a little slower; the focus is more on the journey than the destination. Moreover, the scenery is there to enhance the experience, as the lush nature of the lakes, rivers, and mountains invites contemplation. And for nature lovers like you, the chance to appreciate the grandeur and tranquility of these places only amplifies the feeling of well-being experienced during the ride.

Gravel biking: 6 reasons to get started now

Photo credit: Enve Composites

4. We are fortunate to appreciate extraordinary flora and fauna.

Indeed, our close proximity to nature, the absence of cars and therefore noise, often leads to extraordinary encounters with the local wildlife. Of course, you must always respect their habitat and never feed them. Furthermore, your bicycle can easily become the most efficient and least expensive way to enjoy your photo safari!

Enve G23 Gravel Wheels

Gravel biking: 6 reasons to get started now

Photo credit: Enve Composites

5. We drive on roads in better condition than our asphalt roads.

Indeed, many gravel roads or forest paths are very well maintained and with a suitable bike, adequate tire pressure and good positioning, you will not finish your rides in worse shape than after a good 100km of road, head down in the handlebars.

Gravel biking: 6 reasons to get started now

Photo credit: Justin Knotzke

6. You become a better cyclist.

For many, gravel biking is a great way to improve. Wondering why? The answer is simple: a loose surface like gravel or dirt demands superior riding technique. You'll need to maintain good traction on climbs, have a better feel for the bike's behavior in corners, and increase your mobility on rougher sections. Furthermore, riding with 38c tires at 40psi on a gravel road requires significantly more effort than riding with 25c or 28c tires at 90psi on a paved road for a similar distance. This will also increase your ability to sustain a higher level of effort for longer.

Gravel biking: 6 reasons to get started now

Photo credit: Enve Composites

So… When do we set off on our adventure?

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The 3-point positioning

April 02, 2021

Here are 3 points to check to quickly improve your positioning at the start of the season!

Guidoline's 3-point positioning

1. Replace your handlebar tape

Indeed, handlebar tape absorbs more sweat when we train indoors, so it's a very good idea to replace it annually. You'll improve your grip on the handlebars, get better shock absorption, and protect your handlebars.

The 3-point positioning system. The wedges.

2. Check the wear on your cleats

Indeed, it's quite possible they need replacing. Worn-out cleats can cause knee pain. And, in extreme cases, they could even lead to a fall.

The 3-point positioning The bib shorts

3. Get yourself a new pair of cycling shorts

Indeed, cycling shorts that are more than two years old are generally less absorbent and will have lost some of their elasticity. They will therefore no longer provide the muscle support, moisture absorption, and vibration damping of new shorts. So take this opportunity to try bib shorts if they aren't already part of your wardrobe.

If you experience discomfort after each bike ride, a bike fitting consultation will be recommended. Schedule an appointment with our specialist HERE for a complete ergonomic bike fitting.

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At the "garnotte" of Spring

March 23, 2021

It's springtime. The sun's rays are finally warming the forest of your sporting ambitions. The birds are chirping, the snow is melting and trickling. The "cycling bear " that hibernated within you is awakening. Without a doubt, it's on the horizon: the best cycling season ever !

If, like me, you're itching to get back on your gravel bike as soon as possible, a rather annoying question arises: how do you deal with the less-than-certain conditions that spring brings?

Two strategies. First: as long as the trails and dirt roads are—at best—soggy, as long as there's a risk that the ice under your wheels will unexpectedly turn to slush and vice versa, it might seem reasonable to stick to the tarmac. It's generally safer (though watch out for gaping potholes and forgotten patches of salt). Let's call it choosing to ride gravel cautiously. There's nothing wrong with that.

Pirelli Gravel-1

Alternatively, it might be more about adapting one's driving and equipment to uneven surfaces, remnants of snowbanks, and dust-blackened patches of ice that dot the edges of the trails. Adapting to trails that are half-flooded, muddy, or crusted over... In short: to the " gnar notte" of spring.

Is it possible to convey the importance of tires in gravel biking and adventure cycling more broadly without dedicating an entire article to it? No. But to put it simply: choosing the right tires guarantees maximum performance in adapting to these challenging conditions. It's that simple. Now, while in a previous article I praised suppleness , it was a completely different logic that guided my tire choice this spring.

It was the mention, by other reviewers, of the exceptional grip of the Cinturato Gravel M (for " Mixed terrain "), by Pirelli, that first piqued my curiosity. After testing it in a variety of conditions, I can confirm that its equally exceptional grip is ideal for tackling the less-than-certain conditions of spring gravel and mud (as well as those of late autumn).

Pirelli Gravel-2

Riding a 45mm Gravel M is like feeling every pedal stroke bite into the soft ground like a tractor tire pulling you along. It's leaning the bike over, even on soft surfaces. Then it's leaning it over a little more, searching for the point where it loses traction. It's not finding it. It's expecting, with this kind of grip, that it will roll a little slower on the road. With its almost continuous center tread, I was pleasantly surprised.

Its properties result from its shape, but also from its rubber compound and casing, which also contribute to the tire's remarkable robustness. Much like mountain biking, if you don't approach uneven surfaces and obstacles with flexibility and deformation, another approach is to tackle them with robustness and confidence! The tread pattern of the Gravel M is reminiscent of mountain bike tires from the 1990s.

For this spring, I highly recommend it to daring gravel riders. Those who will at least consider jumping over hardened snowbanks without worrying too much about what might be hidden underneath. The verdict is therefore: grip and robustness, ideal for a fun and carefree spring!

Hey there, real ones. A blog by Pierre Gravel.

The author has been passionate about cycling since childhood. A former bike shop worker, he is now finishing his studies in communications. This blog reflects his independent opinion.

 

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Morphological positioning: why should we do one?

March 16, 2021

Our important point: This article and video were produced before COVID-19. We are respecting social distancing guidelines. and the health measures for positioning.

During a training session at the shop last winter, I told Yannick that I hadn't had a bike fitting in almost four years, since I bought my bike. Surprised, he told me that after a certain number of kilometers ridden annually—in my case, nearly 5,000—it's a good idea to have your bike fitted every year. And for a multitude of reasons: to reduce or even eliminate certain pains, optimize overall comfort, improve performance, or reduce the risk of injury.

Even if you don't ride thousands of kilometers a year, proper positioning will help cyclists of all ages, disciplines (mountain, road, or hybrid) and abilities reduce numbness in the hands or feet, back or neck pain, joint pain, irritation, and buttock pain.

Here's how positioning works

It all starts with a full analysis Your cycling experience, your level, your injury history, and how you feel during your rides all play a role. What's truly surprising is that sometimes, after adjusting your bike fit, you realize you were experiencing discomfort, believing it was normal. Before making changes to my long-standing bike fit, I had shoulder blade pain and my hands were numb.

Subsequently, the positioning with dynamic adjustments It begins. It's called a dynamic fitting because you pedal your bike (which is placed on a training stand). The idea is to replicate the movements you make when you're in the saddle, allowing you to assess the improvements as you go! Essentially, the bike fitter wants to adjust the bike to the three points of contact of your body: the saddle, the pedals, and the handlebars. Therefore, the first adjustments involve the height, setback, tilt, and choice of saddle. The second set of adjustments concerns the alignment of the hips, knees, and feet, as well as the position and cleat (shoe) adjustments. Finally, the stem length, handlebar height and width, and the positioning of the shifters are adjusted.
 

After 4 years in the same mold, I got a complete fit overhaul at @MagliaRosaVelo . Here's a one-minute summary of my body shape. pic.twitter.com/8GYQhiQ3Js

— On Two Wheels (@surdeuxroues) June 30, 2020
 
During this stage, you may need to change certain parts to achieve an optimal starting point: the saddle, handlebars, stem, cleats, insoles, or cleats. Personally, I changed my handlebars to ones better suited to my body type, my frame from the cat and since then I no longer have numbness in my fingers and I am no longer rusty in the shoulder blades after 100 km.
In short, I went there to be more powerful, more aerodynamic, and the desired effect was quickly felt. If you've never been fitted, or if it's been a while since you last had one and your approach to our wonderful sport has changed, you probably don't know what you're missing. Go get fitted again, or go back. To learn more about the options, come... here
Jean-Philippe Guay | surdeuxroues.org

 Learn more about On Two Wheels...

Sur Deux Roues is a Quebec-based blog for Quebecers interested in learning more about road cycling, fat biking, cyclocross, and urban cycling. With over 16,000 unique visitors per month, data verified by MRP data, Sur Deux Roues is a niche blog that connects with a community passionate about their favorite sport: cycling.

Instagram: @surdeuxroues | Facebook/surwheels

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Defining adventure cycling and gravel biking

March 05, 2021

In this article, we will demystify a new category of bicycle that is increasingly present in catalogues and in the Quebec cycling landscape.

If you plan to travel here or elsewhere; leave for the day, for a few weeks, or even a few months; go to work by bike, this new feature will undoubtedly appeal to you.

Whether you prefer asphalt, gravel, or even lichen; whether you want to ride fast sometimes but also take it easy at other times, or you simply want to stop wondering and discover a bike that would allow you to go in all directions, whatever your mood or need at the moment.

This Swiss Army knife of pedals – which would allow you to climb the forest roads of northern Quebec, travel the west coast from Vancouver to San Diego with your equipment or simply do a 100 km ride with friends in the Joliette area – exists!

Semantics

It is sometimes called an "adventure bike," sometimes a "gravel bike," others refer to it as a "light touring bike," but the result remains the same: a bike whose only limits will be those you set for yourself!

Why do it?

The demands of road cyclists have shifted in recent years, with the majority now viewing the sport as a recreational activity – their priority is enjoyment. As we know, comfort is an integral part of that enjoyment, unless one has masochistic tendencies (which we respect), hence the growing popularity of endurance road cycling.

Then the term versatility appeared: people wanting to be able to ride both on the road and off the beaten track, with the same bike.

Budget and materials?

Depending on your budget, you can get an adventure bike made from most known materials, whether it's steel or... titanium , aluminum or even carbon.
Studio Cycle Maglia Rosa offers 5 options in the field:

Orbea Terra H30 (Aluminum) | Salsa Vaya (Steel) | Rondo Ruut Al1 | Al2 (Aluminum) and Chapter2 AO (Carbon)

Yes, it's now possible to get a high-performance adventure bike with disc brakes that weighs less than 20 pounds! That's a far cry from the heavy triple-chainring touring bikes made several years ago!

What are the differences compared to a road bike?

Defying all conventions governing the style and design of road bikes, the adventure bike offers possibilities that no other bike has been able to offer until now.

Technically, this type of bike shares the geometry of an endurance road bike, with a slightly more upright cockpit, longer chainstays to increase comfort, and a relatively low center of gravity to increase stability.

Also, the traditional rim brake system is being replaced by the disc brake inherited from mountain biking.

For two reasons: the first is physical – a tire wider than 28mm would not fit in a traditional brake caliper; the second is environmental – the increased dust in off-road riding would accelerate the wear of the brake pads and rim.

Since the disc is less sensitive to these elements, it is ideal in these conditions and also offers powerful braking with very high modulation.

This modification also offers the possibility of installing wider tires, from 28mm to 40mm, smooth or semi-knurled, which allows a higher air volume, thus making it possible to ride on irregular surfaces without suffering excessively.

Finally, the overall robustness of the bike is calculated to meet the specific constraints of off-road riding: more robust wheels, tear-resistant casings for the tires and a frame more resistant to impacts.

It's like cyclocross but with slick tires?

Not quite. The geometry of a cyclocross bike is generally much more aggressive and wouldn't usually allow for pain-free long-distance riding. While some do use them for that purpose, the emergence of adventure bikes makes them much better suited to long distances.
Confusion ?

Accessories, light touring?

As for equipment, forget about luggage racks, they're heavy and cumbersome; from now on, companies like Arkel , manufacturing its bags right here in Quebec or Apidura offers lightweight and durable self-supporting bags, so you can bring all the necessary equipment for multi-day trips without excessively weighing down your ride.

So, if you have plans for a two-wheeled trip or want to go on an adventure this summer, come see us for advice, a bike and/or the best equipment on the market to make your journey a success.

Finally, remember that the journey is always more important than the destination!

The advantages and disadvantages?

The most appreciated aspect of this discipline is the contact with nature and the absence of traffic, a real breath of fresh air, plus the variety in the courses is easier to obtain.

However, finding water or supply points is less easy, so plan accordingly. Access for emergency services in case of an accident can also be difficult, so extreme caution is advised.

Where to do it?

It's a sport in its infancy; the network of trails is still being explored, word of mouth is key to finding your next weekend destination, and searches on Strava Or RidewithGPS We can also help you, or you can try blindly with Google Maps.

There are more and more events with a high percentage of gravel roads, with conditions that put the human body to the test.
Here is a mini list, some of them are very far away, however the first on the list is local and very well known.
100 B7 | Battenkill | Rasputista | Grinduro

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The DNA of the Parlee Chebacco

February 18, 2021

Recently, Yannick organized a short trip to Massachusetts. The goal was to visit Parlee Cycles' headquarters to see how the Z series bikes were made, meet the executives, including the legendary Bob Parlee, founder of the bicycle brand, and most importantly, test the Chebacco, Parlee Cycles ' garvel bike, on the roads that inspired its creation. See the summary of this adventure!

The story goes that the name Chebacco comes from a road of the same name in Ipswitch, about fifteen kilometers from the Parlee Cycles offices. This road is notorious for its extremely poor asphalt. Don't bother looking for it on Google Street View; it doesn't even appear. Getting back to the point, when the Parlee Cycles team was working on developing a gravel bike, they decided their goal would be to create a bike capable of handling this bumpy road.

With disc brakes, a wide set of tires (up to 40 mm) and a 100% carbon fiber frame, with precise molding to better absorb vibrations, this bike has allowed us to expand the possibilities of off-road riding, both on four-wheel trails and mountain bike tracks.

The DNA of the Parlee Chebacco-1
Furthermore, in terms of performance, the Chebacco shares the same DNA as Parlee road bikes such as the Z and Altum series models. The frame has geometry and design features specifically engineered for performance, including wider seat stays, a lower bottom bracket than traditional European-style cyclocross bikes, and a slightly less aggressive head tube angle. This gives the Chebacco a smooth and stable ride at higher speeds, especially off-road. I had the chance to test the bike during an ultimate test of manhood with Charles, which you may have heard on Radio Bidon, and I was surprised by how easily I was able to reach a good speed and maintain my power. Let's just say the feeling was different from what I've experienced on other gravel bikes I've tried in the past.
The DNA of the Parlee Chebacco-2
Personally, I'm losing faith in the N+1 system, so beloved by many cyclists. I prefer having one excellent, well-maintained bike that allows me to do everything I love—road cycling, cyclocross, and gravel biking—rather than several inferior bikes. After trying the Parlee Chebacco, I finally found the perfect fit.

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3 tips to get your cycling season off to a great start

February 11, 2021

1. Bring your bike to your workshop early in the spring

Bring your bike to your workshop early in the spring


In Quebec, cycling is a seasonal sport for most cyclists, which is why bike shops are busiest from March to July. Bring your bike in early or schedule your appointment HERE. During your visit, you can even discuss with the technicians the various components that could be improved to enhance your cycling experience.

2. Have your positioning checked

Have your positioning checked
Proper positioning is a major factor in the success of your season, as it will help prevent injuries, ensure your comfort, and optimize your performance. Your flexibility level may have changed during the winter depending on your level of physical activity or other sports you may have participated in. Furthermore, your goals and experience may be different from those of the previous year.
You can now reserve your place .

3. Set yourself achievable and motivating goals

Set yourself achievable and motivating goals.

As with everything in life, set measurable and achievable goals, but also realistic ones, without neglecting your abilities. Indeed, our bodies are capable of great things if we stay motivated and keep our focus on the goals we set for ourselves. For example, traveling 5,000 km from March to September or traveling from Montreal to Quebec City in under 8 hours…
Check out our article on Vitamins and performance enhancement in cycling.

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Vitamins and performance enhancement in cycling

February 04, 2021

Take vitamins to prepare for the season

The months have flown by, the rich holiday meals are a distant memory, and the cycling season will soon begin, weather permitting! It's time for resolutions; you're determined to smash your personal bests or train to be in peak condition for your competitions! Besides following a training plan, what else can you do? Eat well, stay hydrated, sleep well… and take vitamin and mineral supplements? The first three points are obviously essential, regardless of your fitness level, for maintaining a healthy lifestyle.

Vitamins?

Vitamins are micronutrients. The body doesn't produce them, so we must obtain them through our diet. As the name "micronutrient" suggests, the body doesn't need large quantities of them; however, they are essential for the proper functioning of our organism. It's important to know that there are two main groups of vitamins:

  1. Fat-soluble vitamins , those that mix with fatty tissues, include A, D, E, and K. They are toxic in high doses and are found in dietary fats (oils, oily fish such as salmon or cod, egg yolks, offal, liver, etc.). It is difficult to be deficient in this type of vitamin.
  2. Water-soluble vitamins are those that mix well in water: C and B (B1, B2, B3, B5, B6, B8, B9, and B12). They dissolve easily in the body's fluids, since our bodies are primarily composed of water (50 to 80% of total mass, depending on age, sex, and body size). They are eliminated by the kidneys and are not toxic, but they are not stored in the body (with the exception of vitamin B12, which is stored in the liver for many years). B vitamins are found in fruits, vegetables, and animal products.

Therefore, you will understand that if you have a varied diet, in quantities corresponding to your physical activities, you will not be deficient in any vitamins.

Which vitamins should we take?

In Quebec, the most common vitamin deficiencies observed are in vitamin D, because it requires exposing the hands, arms, and face for 10 to 15 minutes a week, between 11 a.m. and 2 p.m., without sunscreen, from April to October, for a healthy adult. The other deficiency is in vitamin B12, which is thought to be due to an intestinal absorption problem that can vary with age, the use of antacids, and genetics, assuming that daily intake is met. Many people like to take vitamin C in winter, as it is believed to help their immune system stay strong against nasty seasonal viruses. While an intake of 500 mg to 1000 mg per day for a healthy adult doesn't guarantee a full recovery, it certainly can't hurt! There's no need to take more; your body will eliminate the excess in your urine! People who take vitamin B supplements often say they feel less stressed and more energetic. Indeed, it's well-known that B vitamins can give us an energy boost. Their use is widespread.

Who are they intended for?

That said, there are a number of people who could benefit from supplementation because they are at risk of deficiency, even with a varied and balanced diet. This includes those with intestinal absorption problems (e.g., people with uncontrolled Crohn's disease, intestinal malabsorption syndrome, celiac disease). It also includes people following a vegan or vegetarian diet, for whom a medical evaluation and follow-up with a nutritionist would be ideal to ensure appropriate supplementation and avoid unnecessary spending on products that offer no added value compared to a healthy diet. Some medications can limit the absorption of vitamins and minerals, women with heavy menstrual bleeding may be iron deficient, and finally, certain sports are known to contribute to gastric problems, such as running and cycling.

In retrospect

It's generally agreed that no amount of vitamins will dramatically improve your athletic performance. You might feel better, but your diet and consistent training will be the key to success. If you have any doubts that your health requires professional advice, it's better to consult a doctor than to take supplements blindly. This won't necessarily help and could even delay addressing an underlying health issue. Finally, for those who compete, remember that you are responsible for what you consume. Some supplements are not subject to quality control (depending on their origin!) and could put you under scrutiny from anti-doping authorities! Opt for products displaying an NPN (Natural Product Number, which guarantees quality and quantity control of the ingredients).

As our dear Pierre-Yves McSween would say, "Do you really need it?" This applies perfectly to the use of vitamin supplements!

Have a good season!

References

  • https://www.sante-nutrition.org/
  • https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=complexe-vitamines-b_ps
  • http://www.professionsante.ca/files/2011/11/LAP_vol19_no4_052011.pdf
  • https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=vitamine-d-comment-ne-plus-en-manquer
  • https://extenso.org/article/supplements-alimentaires-et-sport-les-dangers-caches/
  • http://www.professionsante.ca/files/2011/09/LAP09_S12-S13.pdf
  • https://www.merckmanuals.com/fr-ca/accueil/troubles-de-la-nutrition/vitamines/généralités-sur-les-vitamines

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Gravelle Montréalaise in pictures, part 2 of 2

January 22, 2021

With just a few days left before the not-so-bad transition to 2021, we're offering one last look back at our excellent 2020 gravel biking season. This is part 2 of 2 in a retrospective on the photo contest launched at the beginning of last summer by MTL Gravelle. The organizers invited all members to submit their best photo, one that perfectly captured both the spirit of adventure cycling and Montreal. No fewer than thirty submissions kept the Facebook group buzzing for a few weeks.

So, what's on the agenda in this blog post: a little more about the top participants in this year's competition, their cycling routes, their favorite spots, and/or their photo concepts. In no particular order, let's get started!

Sébastien Jacquet

Sébastien Jacquet

Photo credit: Sébastien Jacquet

Sébastien caused a sensation with a photo that's almost an optical illusion! It has a decidedly urban vibe, complete with street art , but he also presents a bicycle with an interesting twist. Can you guess the model?

“[It’s a] piece of graffiti I came across on a viaduct along the bike path between Laval and Montreal. The drawing immediately reminded me of a Banksy piece! I took the liberty of using it, adding my bike to it. The artwork takes on even more meaning when you know that we were in the middle of the spring lockdown due to COVID-19… ”

For those of us who aren't nerds, the reference comes from the mask worn by the Olympian here; a typical mask of the doctors who once fought the plague on the field!

“Finally, I ride a modified Rocky Mountain RC-70 [Editor's note: So, a drop-bar conversion of a performance hybrid!!!] which I mainly ride on the gravel roads of the Laurentians, but also sometimes on paved roads when necessary! ” - SJ

Rahim Kandjy

Rahim Kandjy, Victoria Bridge Photo credit: Rahim Kandjy

The scene presented by Rahim is another typically Montreal one… Not necessarily for the right reasons, though! So, tell us everything, Rahim:

“ I am Rahim Kandjy, a kinesiologist. My passion for cycling has followed many paths, whether as a sporting activity, an alternative means of transportation, or, more recently, as an adventure companion.

I took this photo during one of my first bike rides of spring, before the season had even started for many people! At that moment, I may have had the bike paths almost entirely to myself, but… I unfortunately learned the hard way that the locks were still closed!

I had to overcome several obstacles before being forced to turn back in sub-zero temperatures. Luckily that  I was wearing two pairs of socks! Here, I immortalized the fateful moment, just before turning back. - RK
Ah! Interesting to see a gravel rider out in winter conditions. It seems most of these bikes are more than capable. It could even become a legitimate niche soon… Winter gravel riding? To be continued ;)

Julien Payette-Tessier

Julien Payette-Tessier, Mont-Royal Photo credit: Julien Payette-Tessier

Julien joined the race late, but his photo caused quite a stir! And with good reason: it's hard to find a more iconic location or bike – not to mention the near-perfect execution. Yet when we contacted him to find out more, we certainly weren't expecting the following turn of events:

“ Actually, I’m going to confess something. I’m not a real gravel guy! I don’t even have a gravel bike!!! I’m more what you might call …” A roadie .

But let's just say that with work, I've become very interested in gravel bike culture. I'm a photographer, and I specialize in everything related to cycling. The photo I took here [on Mount Royal] was actually for the Dark Matter gravel bike promotional campaign by Argon18 [which is a Montreal brand!]" - JPT

Rémi Lapointe

Rémi Lapointe Photo credit: Rémi Lapointe, in collaboration with François R. Derbas Thibodeau

Finally, another image that has generated a lot of discussion – or rather, a lot of discussion: the fantasy of the Montreal gravel cyclist, represented by a digitally manipulated photograph. A collaboration between Rémi Lapointe and François R. Derbas Thibodeau. The former had this to tell us:

" So I'm Rémi Lapointe, technical director at Moment Factory. I ride gravel bikes, including bikepacking for exploration, and mountain bikes. My gravel bike (the one in the photo) is a Garneau Garibaldi Prohibition, in carbon. I like gravel biking because it allows me to explore and discover new spots where I wouldn't necessarily go under normal circumstances.

The photo was actually taken near Bromont, towards Sutton. It's one of my favorite spots because there are lots of hills, not many vehicles, and you can connect gravel roads endlessly without ever touching asphalt!

The photo, the road stretching towards the horizon and the mountains, inspired adventure in me. The Photoshop montage [by François] provides a Montreal reference that reminds us that we don't need to go far from the city to find vast expanses of gravel. - RL

Hey there, real ones. A blog by Pierre Gravel.

The author has been passionate about cycling since childhood. A former bike shop worker, he is now finishing his studies in communications. This blog reflects his independent opinion.

 

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