Saba Dirt Riders

How to Safely Workout on an Elliptical

As loads of trainers and online fitness magazines would tell you, elliptical trainers are one of the easiest to use and effective cardio machines found in most commercial and home gyms but working out with the right technique and taking safety measures will keep off injuries, make your workouts more effective and also increase machine durability.

elliptical machine safety

So here are few tips to safely workout using an elliptical trainer.

1. Take it slow

If you’ve never used the machine before it’s important to get used to the movement of the trainer and for that, it’s important to take it slow at first. So for the first 10-15 minutes take it super easy. Let your muscles warm up and your heart pumping and then steadily get faster and keep the pace for the next 20-25 minutes.

Once the workout ends to give your body enough rest time. Later you can switch to more advanced workouts.

2. Carry a water bottle

With any fitness, routine hydration is as important as the diet or the workout itself and dehydration can result in dizziness, lack of vision, weakness, make you feel nauseated etc. Most high-end elliptical trainers come with a water bottle holder for easy access.

Water would be our preferred source of hydration or you can opt for any of the protein shakes your trainer has recommended. Avoid any sugary juices or sports drinks.

3. Adjust the resistance

The resistance plays an important role in every workout and not only does adding resistance make the usage safer, it also takes your workout to a new level.

Most of the trainers use a flywheel to add resistance and leaving to low means it spins using your body’s momentum. Increasing the resistance level makes the spinning slower and thus requires more effort from your hands and legs, in turn, engaging more muscles.

4. Keep track of your heart rate

Most of the high-end ellipticals come with a heart rate monitor and in case yours doesn’t come with an inbuilt one ensure it supports an external heart rate device especially if you’ve been diagnosed with heart conditions in the past.

Knowing your heart rate helps determine the intensity of your workout, acts as a motivator and also helps you make necessary changes to your workout.  In case of breathlessness stop your workout immediately.

5. Maintain posture

A bad posture means a bad workout and in the worst case scenario can also mean a serious injury or muscle soreness and pain. Always keep your back straight while working out, your shoulders slightly backward and your head straight.

Place your feet at the center of the pedals or inwards. Don’t hold the handles too tightly and when you start moving the motion should be similar to walking. Avoid placing too much weight on the toes.

Shimano XTR SPD Pedal Review

Shimano has long been a class leader in the bicycle industry so it is no surprise that these Shimano XTR bike pedals are good. We’re going to review the top of the category from Shimano, the Shimano XTR Mountain bike pedal.

The first thing I noted when I took a look at these Shimano XTR bike pedals is that they are not particularly lightweight, especially considering these are billed as a racing pedal. Don’t get me wrong, they aren’t exactly a pig of a pedal but at 327 grams they are not the lightest offering in the bunch. To me personally, that’s just fine. I beat the snot out of my equipment and I’d rather sacrifice a touch of weight to get a pedal that is strong like bull and the Shimano XTR is just that.

A hallmark of a quality mountain pedal is not only how strong it is, not how durable it is but also how functional it is. A key requirement for a good mountain bike pedal is the ability to shed mud and the latest incarnation from Shimano does a great job of that. Considering the design I would have to say it isn’t quite as good as something like a Crank Brothers Eggbeater when it comes to shedding mud but it does a good job of it.

While the Shimano XTR mountain bike pedal may not shed mud as well as some of the others, what it does offer is hands down, industry-leading entry/exit manners and these pedals are a breeze to clip in or out of and that is extremely comforting to most mountain bike riders. Hands down the Shimano XTR beats Crank Brothers or Time and even Look pedals when it comes to getting in and out. It works like a breeze.

So let’s recap what the Shimano XTR pedal has to offer, extremely durable and hardcore pedal that will probably work even when sunk in a bog or subjected to rock strike after rock strike. It’s a great looking pedal that looks good, works great and is guaranteed to last a long time…what exactly more could you look for in a mountain bike pedal.

If you are like me and you expect your gear to work when you need it to work, then the Shimano XTR SPD mountain bike pedal is the one for you. Hands down.

MSRP: $199.99
Weight: 327g
Colors: Blue or Gray
Float: 5 degrees
Alloy: Cromoly/alloy steel

Specialized Rockhopper Mountain Bike Review

Specialized Rockhopper is a tried and true classic for one reason It’s a great bike!

If you aren’t familiar with the Specialized Rockhopper series of mountain bikes than I know already that you are literally brand new to the sport of mountain biking, and that’s ok. I fact that I am so confident in saying this, should tell you how much of an icon the Specialized Rockhopper mountain bike has become.

The Specialized Rockhopper has been around forever, and for one reason, it’s a great bike! I am too lazy to look it up but if I recall correctly, the Specialized Rockhopper has been around for more than 20 years! In a very fad-driven industry, that speaks volumes as to just how solid the Specialized Rockhopper really is, so let’s talk about why.

The mountain bike industry is absolutely gaga over Full Suspension mountain bikes these days and hardtails have kind of fallen out of favor but I have to tell you, for most riders, a hardtail is more than enough mountain bike and they have a lot of advantages over their more complicated cousin. The Specialized Rockhopper is a hardtail, aluminum frame mountain bike.

If you ask me, much of the Rockhopper’s success can be attributed to the foundation, the M4 aluminum alloy frame. It’s practically a work of art. Specialized is very particular to engineer their bikes towards both sides of the spectrum, the technical and the visual, meaning they make sure their bikes look and perform equally well.

The Specialized Rockhopper frame is acknowledged by many industry experts to be one of the best designed and best handling hardtail frames on the market. A great foundation to start with.

Specialized Components

The fork is always a component that a lot of new buyers fixate on as they think the fork will magically improve their riding ability. A great fork can make a ride more enjoyable, no question, but it won’t make a difference to a newer rider. The Specialized Rockhopper is equipped with a RockShox Recon SL100mm coil spring fork.

This fork is great for beginners as it is dead simple to set up and maintains. Once you become a more skilled rider, you may find yourself wanting to upgrade the fork down the road, but 95% of the time, this fork will be adequate for most riders.The frame is a great base with which to hang the rest of the quality components that you expect in a mountain bike.

When your plan is to go deep into the woods, you want to know that you are riding something dependable. The components on the Rockhopper have changed over the years but the 08 Rockhopper Comp Disc that I am reviewing is nicely equipped with a combination of SRAM X7 and X5 shifting components, Avid Juicy brakes, DT Swiss rims and Specialized Fast Track tires. Very good quality components at this price point, no question.

Specialized Rockhopper Handling

The time I spent riding the Rockhopper for this review was great. It’s not an ultra lightweight bike and it doesn’t look like it came from the future, but what it does do is handle, ride, climb and descend very well. It gives me a piece of mind knowing that if I am going to be 20 miles deep into a trail, that my bike is rock solid and has very few things that can go wrong with it.

The Rockhopper will not disappoint in the handling department and is likely more bike than most riders can handle until they get a fair amount of mileage under the hood.The Rockhopper is one of my favorite bikes, you can tell that already. I am a big fan of simple and not the biggest fan of cutting-edge ultra high-tech type bikes that are extremely complicated.

The Specialized Rockhopper is simple and straightforward but yet, a good rider can throw one of these down trails at unimaginable speeds. The Rockhopper is known to be a great handling bike that can carve corners with the best of them.


The Specialized Rockhopper offers a number of pros but here are a few that I noted:

    • Strong, durable and attractive frame.
    • Good, predictable handling that reacts dependable every time.
    • Good geometry….very comfortable to ride.
    • Reasonably light for this price point.
    • Price – Great bike for a great price.


      • The pedals – I hated them. Upgrade early….save the aggravation.
      • Saddle – Very uncomfortable…as most stock seats tend to be. Get fitted and upgrade.
      • Fork – More than adequate for most but may need upgrading as your skills improve.

      Specialized Rockhopper Review Summary:

      A great testament to the Specialized Rockhopper is that it has survived over 20 years of fads and trends and is still as good of a choice today as it was 20 years ago.  Another testament to Specialized is that they are definitely a company that “gets it.”  What I mean by that is they understand bicycles and they invest a lot of money in developing products that not only work but appeal to the consumer.  Chances are that if you ever buy a Specialized brand mountain bike, you very well might always own a Specialized Mountain Bike.  They inspire that kind of owner loyalty in their products and I think that’s great, especially in today’s world.

      The Rockhopper is a perfect choice for new riders and those whose rides don’t take them down the steepest of descents and who don’t want the complications that come with more complex full suspension bikes.   A great choice for someone who simply wants a solid mountain bike that they can maintain and ride for a long time to come.  If your skills to improve to the point that this bike won’t cut it anymore, it’s a very upgradeable frame if you so choose to stay with a hardtail. read more

RockShox Tora 318 U-Turn Reviews

RockShox Tora 318 Fork Review

RockShox 318 Fork

We’re looking at the 2008 Tora 318 U-Turn in this review, which checks in right around the $350 MSRP mark and can be bought mail order in the $300 range. You can get an air-sprung model for about $60-$70 dollars more if that is more your preference. The RockShox Tora 318 U-turn reminds me of just how far we have come on the equipment side of the mountain bike world.

It wasn’t very many years ago that suspension forks in the price range of the RockShox Tora 318 were absolutely inferior products compared to the more spendy products. The design was inferior, the durability was inferior and the ride feel was inferior in almost every way. These days, that has all changed and the RockShox Tora 318 U-Turn is a great example of that.

RockShox Tora 318 Features

The left leg of the Tora sports a coil spring and RockShox’s famous “U-Turn” travel adjust system that can be adjusted from 85 to 130mm of fork travel. The right leg of the RockShox Tora contains the “Motion Control” damping that has previously been found only on RockShox’s more expensive forks.

The only difference that we noted was that the Tora 318 does not offer an adjustable Floodgate blow-off valve. This valve is designed to prevent fork damage if you take a big impact while the shock is in lockout mode. The valve will allow the Fork to give way, without it the shock either takes the impact and survives or it doesn’t. Again, this is only in lockout mode, so you aren’t likely to be taking many big impacts in lockout mode anyway.

Speaking of Lockout this has become a very popular feature on suspension forks as of late and yes the RockShox Tora 318 offers to lockout. The Motion Control still gives a very small amount of travel in lockout mode, which makes for a much better ride, but it is minimal. I’d say around 10mm maybe? You also have some control over the rebound damping as well with an adjuster is located at the bottom of the right side fork leg.

So to summarize, the RockShox Tora 318 offers adjustable travel, adjustable rebound, adjustable compression and a lock-out feature. All of this functionality is wrapped up in a solid chassis with 32mm stanchions made from 4130 Chromoly steel. This gives a very stout fork, at an economical price point, just what we all like.

RockShox Tora 318 Ride Quality

So far we know it’s a feature-laden fork that sounds good, but how does it ride? Honestly, if we didn’t know how inexpensive this fork was, we would have thought it was much pricier. It looks solid and rides nice. The RockShox Tora doesn’t feel unstable in the technical and maintains its composure when you are hard on the brakes. The suspension handles the bumps great and soaks them up nicely for a fork in this travel class. For us, we say it’s a great bang for the buck no question at all.

As for the cons of the RockShox Tora, there aren’t many that we could find. It’s a touch on the heavy side compared to some of the featherweight forks available but they are not in this price range either. Our Tora weighed in at a whisker under 5lbs certainly not portly and definitely comparable to forks in this price range. I’d compare the RockShox Tora 318 to Marzocchi’s MX Comp Air, which is a bit lighter but only offers a rider 105mm of travel and much less adjustment than the Tora.


RockShox Tora 318 U-Turn Suspension Fork Specs:

Weight 4 lbs. 14 oz.
Travel 85 – 130 millimeters
Material Steel/aluminum
Steer tube diameter 1-1/8 inches

Speed 2013 Starts At Hungaroring

The SPEED EuroSeries will commence at the WTCC event at the Hungaroring 3-5 May.

The event will run over 3 days with SPEED competitors having 2 x 60-minute free practice sessions on the Friday followed by 60-minute qualifying sessions and 90-minute race on Saturday. The Sunday will see another 90-minute race take place before the main WTCC event.

“Following the decision to cancel the planned Monza event we sat down with our partners including the very enthusiastic Eurosport Events who run the WTCC events and they really want to have our sports cars running to broaden the event offering. Together we have been able to put an excellent prize fund on the table to attract the best possible grid, the details of which will be communicated next week.

We will run a slimmer calendar this year with an even more attractive overall prize package including an LMP2 test drive and two brand new Honda K20A engines for the winner overall and the class winner for earlier chassis machines. We also have the fabulous Sunoco Daytona Challenge open to SPEED competitors which were won last season by our reigning champion, Ivan Bellarosa,” says Oliver McCrudden, CEO of SPEED EuroSeries organizer World Sports Car Organisation.

Timetable, hotel partners, and information regarding garages will be issued next week (commencing 08/04/13).

Foulard & Comole At Speed

Pegasus Racing will run two Ligier JS53 chassis in the 2013 SPEED EuroSeries with one car piloted by the promising young French pairing of Amandine Foulard and Lionel Comole.

Amandine is a rising star in French motorsport and has been a regular feature of the SPEED EuroSeries’ first two seasons whilst Lionel, a professional sportsman whose career was prematurely ended by a degenerative arthritic condition, joined the SPEED grid at Dijon in 2012 and immediately displayed the competitive instinct to be a winner.

“It’s fantastic to have Amandine and Lionel involved in 2013,” said Oli McCrudden, SPEED organizer. “Amandine has clearly developed her race craft and improved her speed over the two seasons in which she has raced with SPEED. Lionel is a real competitor with experience in rallying and other race formats. His high profile as a sportsman in France has to lead to his significant involvement in the Arthritis Foundation charity, a cause very personal to him, and one which SPEED will be championing this season.”

Pegasus Racing has been involved in SPEED EuroSeries campaigns since 2011 but this year will be the first time that the Strasbourg-based outfit will contest a full season. Having been on the top step of the podium in past events, they are one to watch in 2013.