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        <title>Walt's Bike Shop News</title>
        <description>Walt's Bicycle Fitness and Wilderness Co. is Mid-Missouri's premier outdoor gear store.</description>
        <link>http://www.waltsbikeshop.com</link>
        <lastBuildDate>Thu, 11 Mar 2010 06:55:27 +0100</lastBuildDate>
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        <item>
            <title>Lifetime Free Labor on all new bikes!</title>
            <link>http://www.waltsbikeshop.com/about/news/103/</link>
            <description><![CDATA[In case you didn't know, Walt's gives a Lifetime Free Labor Policy on every new bicycle we sell.  This covers all tune-ups and maintenance as long as you own your bicycle.  You can simply enjoy riding and leave the tuning to us....at no charge!]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 03 Mar 2010 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's is on FACEBOOK!</title>
            <link>http://www.waltsbikeshop.com/about/news/101/</link>
            <description><![CDATA[Join Walt's on Facebook! Walt's has a new Facebook fan page so you can show your support for your local bike shop and stay informed on all things from news to fun in the cycling and outdoor world. ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 03 Mar 2010 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Light and Motion Demo Lights</title>
            <link>http://www.waltsbikeshop.com/about/news/100/</link>
            <description><![CDATA[Walts has demo Light and Motion lights!  If you are not sold that having new fangled bike lights really makes a difference in your night riding experience, then get down to Walt's and demo a Light and Motion light today!  These lights are super bright and will light up the way home and make you more visible to motorists.  Check one out and see the difference. ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 25 Nov 2009 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>New Blog!</title>
            <link>http://www.waltsbikeshop.com/about/news/99/</link>
            <description><![CDATA[After a few years of running our Walts Blog on our own website, a new blog is currently underway! This new blog will allow us to post videos, photos, and bikes that inspire us.  This will give us a much better way to communicate to you all out in the interweb what Walts and our employees are all about as well as show new projects and products we are working on.  Tune in and check it out!

www.waltsbikeshop.blogspot.com]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 28 Sep 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>New Fall Hours</title>
            <link>http://www.waltsbikeshop.com/about/news/98/</link>
            <description><![CDATA[Starting on September 28th we will be closing at 6pm during the week.  Our weekend hours will remain the same.

Mon - Fri 10am-6pm
Sat - 10am-5pm
Sun - 12pm- 5pm]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 20 Sep 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Eating to be Active</title>
            <link>http://www.waltsbikeshop.com/about/news/97/</link>
            <description><![CDATA[You train hard to be good at your sport. But have you fueled your body for the demands you place on it?

Carbohydrates, protein and fat are important components of a healthy sports diet. Each of these nutrients is important and should be included each day.

Carbohydrates: Carbs are the energy source for your muscles and brain. Only your brain uses carbs for energy. Your body will break down protein, such as your muscles, without enough carbs. Your diet provides about 60% of calories from carbs. Choose a variety of carbohydrates. Foods with carbs include vegetables, fruit, dairy products, grains, breads, pasta, rice and crackers. Try adding more whole grains to your diet such as whole-grain bread, whole-wheat pasta, brown rice, grains such as barley and popcorn.

Protein: Protein aids in recovery, makes red blood cells to carry oxygen, repairs damaged tissue and aids in many bodily functions. Athletes need about 4 to 8 ounces of protein each day. Look for low-fat and lean protein sources. Cuts of meat with the words “round” and “loin” are lean protein sources, as are chicken, legumes, nuts, seeds and soy products such as tofu.

Fat: Fat is an important part of the diet. It provides energy, acts as cushioning to absorb the shock of falls, is a storage place for certain vitamins, regulates body temperature and provides essential compounds for your body. There are different types of fats: saturated fat, trans fat, monounsaturated fat, polyunsaturated fat and omega-3 fatty acids. Mono and poly unsaturated fats and omega-3 fatty acids have minimal effect on cholesterol, and are good fats. Omega-3 fatty acids have been shown to increase HDL, or “good” cholesterol. Foods such as walnuts, olives, avocados, salmon, herring, mackerel and plant oils such as olive oil, canola oil, soybean oil, oil sunflower and safflower oil contain these good fats. Saturated fats and trans fats should be avoided. These fats have a negative impact on your heart health. Work to limit these fats in your diet. Read the Nutrition Facts Panel on a food package to indentify foods high in saturated and trans fat and substitute other foods with healthier fats. Include low-fat and fat-free dairy, lean meats and less processed foods in your diet.

Breakfast really is the most important meal of the day.  After sleeping energy stores can be low. Refuel your body to replace energy stores, prevent over eating later and meet your daily caloric goal. Breakfast also helps you stay focused during the day.

Eat whatever you like for breakfast, even if it is not a traditional breakfast food.  Try some of these or make your own: Cereal with skim- or low-fat milk topped with fruit Toast with peanut butter, a glass of skim- or low-fat milk and a piece of fruit Leftover vegetable pizza and dried fruit Yogurt smoothie made with fruit Breakfast burrito with eggs, cheese, veggies and sausage Apple slices with peanut butter and glass of skim- or low-fat milk Waffle with fruit and a glass of skim- or low-fat milk Last night’s Chinese food Cheese and crackers with a piece of fruit.

Before the event: The food you eat prior your event is important. Before an event, you want to top-off energy stores in your muscles and liver, provide energy for the beginning of your event, stay hydrated and prevent hunger.
Practice eating and drinking different foods while training to see what works best for you.

Nutrition: Get 50-300 grams of carbs prior to the event. Avoid eating just before your event so blood sugar levels do not drop. Eat about an hour before and choose low-fiber foods to avoid stomach discomfort. Pre-event ideas include:
o small bagel with jelly and a banana (75 grams of carbs)
o 3 cups concentrated carbohydrate sports drink (150 grams of carbs)
o 2 cups of oatmeal with 1 cup of milk, a piece of toast with jelly, an orange, 2 cups of yogurt with raisins and a glass of juice (300 grams of carbs).

Hydration is also important before the event. In the two hours leading up to the activity, drink up to 24 ounces of fluid. Then, 15 minutes before, drink another 8 to 16 ounces of fluid.
Whether you are just starting to be active or you are a highly competitive athlete, you need to properly fuel your body.

During exercise: You should be rehydrating. You may also need to consume calories to supply your body with energy.  You need 4-8 ounces of fluid every 20 to 30 minutes. Water is typically adequate, but for events longer than 90 minutes or if you are sweating a lot, you may want a product with electrolytes, such as a sports drink or gel.  If you need to refuel your body, select foods, sports drinks or other similar products that are well-tolerated. Your body will need about 20-45 grams of carbs each hour.

After the event: After exercise is another key time to fuel your body. Within 20 minutes of working out, reach for some carbs and protein.
Recovery drinks, crackers with peanut butter, apples and cheese or a glass of chocolate milk are great sources of carbs and protein.
The goal is to consume about 30 grams of carbs and 7 to 8 grams of protein after working out so your body can recover quicker.

Every two hours after exercise eat a combination of carbs, protein and fat to speed recovery, refuel your body and prepare you for more exercise.

This article was written by Jessica Kovarik, RD, LD.  Jessica is a dietitian and an avid cyclist.

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 23 Aug 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Ride with Carl Edwards for Sam </title>
            <link>http://www.waltsbikeshop.com/about/news/95/</link>
            <description><![CDATA[Our friend and former employee Sam Russell was injured in a bicycling accident in June of 2007.  Sam is currently paralyzed from the waist down. He's at the Shepherd Center, one of the top spinal injury rehab hospitals in the world. He's participating in a therapy program that includes rehab and electrical stimulation of his muscles and nerves.

Carl Edwards is a long time friend of Sam's. They have been riding mountain bikes together since junior high school. Carl will be sharing his time to raise money to help with some of the therapy expenses.

Ride with Carl as he makes his annual bike ride to the Gateway International Speedway.  We will join Carl for the first part of his ride on July 14th at 9:00am starting at Walt's and ride to McBaine on the MKT trail.  A minimum $50 donation is suggested to the Sam Russell Helmet Foundation.  For more information call (573)442-6759 or (573)886-9258.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 14 Jul 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>WHEEL SALE!</title>
            <link>http://www.waltsbikeshop.com/about/news/94/</link>
            <description><![CDATA[These lightweight, durable wheels are the wheel of choice for racers and riders who need their wheels to hold up to anything.  Even though these wheels are more than durable enough to race a full season of cyclocross, they are also light enough to rip up the road courses, and aero enough to train for your next triathlon on!  Wheels are the key to making an old bike feel new again and can make the difference this summer in your training, or racing goals you have this summer! ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 17 Jun 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Bicycle Harassment Ordinance</title>
            <link>http://www.waltsbikeshop.com/about/news/96/</link>
            <description><![CDATA[The folks at Walt's would like to thank Robert Johnson of PedNet, the Columbia Police Department, and countless others for all of the time and effort it took to get the city council to pass the bicycle harassment ordinance at the council meeting on July 15th.  This will certainly make the roads safer for cyclists.  

The language of the ordinance is as follows:

Sec. 16-145. Harassment of a bicyclist.

(a) A person commits the offense of harassment of a bicyclist if the person:

(1) Knowingly throws an object at or in the direction of any person riding a bicycle; or 
(2) Threatens any person riding a bicycle for the purpose of frightening or disturbing the person riding the bicycle; or
(3) Sounds a horn, shouts or otherwise directs sound toward any person riding a bicycle for the purpose of frightening or disturbing the person riding the bicycle; or
(4) Knowingly places a person riding a bicycle in apprehension of immediate physical injury; or
(5) Knowingly engages in conduct that creates a risk of death or serious physical injury to the person riding a bicycle.
(b) Harassment of a bicyclist is a Class A misdemeanor.
Secs.

Let's do our part as cyclists by obeying all traffic laws.

THANK YOU ROBERT!
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 16 Jun 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Columbia Ordinance Proposal</title>
            <link>http://www.waltsbikeshop.com/about/news/93/</link>
            <description><![CDATA[Want to help bicycling in Columbia?

The PedNet coalition has worked to get a proposed ordinance to outlaw the
harassment of bicyclists on our roadways.  This ordinance will help law
enforcement deal with the issue and has been endorsed by the Missouri
Bicycle Federation.

The ordinance will go to the Columbia City Council on Monday, June 15th for a vote and public hearing. Your councilperson needs to know your thoughts about this important
proposed ordinance.

For more information you can call PedNet's Education Coordinator Robert Johnson at 573-289-6479
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 05 Jun 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>1world2wheels</title>
            <link>http://www.waltsbikeshop.com/about/news/69/</link>
            <description><![CDATA[The bicycle is a simple solution to some of the world’s most complicated problems.
There is an old proverb that says “may you live in interesting times.” And I believe we do. For the first time in our nation’s history, the average American child has a shorter life expectancy than his or her parents. Inactivity and obesity are compromising our health. Global warming is threatening our future. Congestion is eroding our patience and our mobility. These are truly interesting times.

Looking at these pressing issues; global warming, escalating obesity, increasing congestion - there is one common answer. The bicycle is a cure to much of what ails us. Its is an elegant, yet simple solution to many complex problems.

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 05 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Become a Sustaining Member of the PedNet Coalition</title>
            <link>http://www.waltsbikeshop.com/about/news/90/</link>
            <description><![CDATA[PedNet Basic Membership will always be free, but now there is an opportunity for those of you who would like to support PedNet's mission with a financial contribution.

Become a PedNet Sustaining Member and help us raise $75,000 to fund the 2009-2010 Walking School Bus Program.

Sustaining Members will enjoy some great membership premiums and the satisfaction of helping hundreds of Columbia school children continue to walk to school.

You can make a difference. Become a PedNet Sustaining Member.  Please visit
 <a href="http://www.pednet.org/join/">pednet.org</a> for a complete list of membership levels.

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 05 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>May Financing Promotion</title>
            <link>http://www.waltsbikeshop.com/about/news/89/</link>
            <description><![CDATA[Trek Credit Special "Go By Bike" Promotion:

For the month of May take advantage of our 12 months same as cash financing-interest deferred and payments deferred-
(minimum purchase of $750 that includes a Trek family bicycle of any price required)


Three month same as cash still available with $199.99 minimum purchase.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 03 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Cycle Recycle was a big success!</title>
            <link>http://www.waltsbikeshop.com/about/news/91/</link>
            <description><![CDATA[We were excited to participate in the Cycle Recycle event this past Sunday at the GetAbout Columbia office.  This is an annual event in which over a hundred bikes were given away to children and adults in our community in need of a bicycle.  This event is always so much fun.  Volunteers worked for months to refurbish donated bicycles.  Thank you to all of the volunteers who helped, and thank you to Robert Johnson at PedNet for the tremendous amount of work organizing this event.   ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 03 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Bike Walk And Wheel Week</title>
            <link>http://www.waltsbikeshop.com/about/news/66/</link>
            <description><![CDATA[The 8th Annual Mayor's Challenge: Bike, Walk & Wheel Week is scheduled to begin Saturday, May 2 with an afternoon kick-off event at Flat Branch Park. The weeklong series of events and activities is designed to encourage everyone to use active modes of transportation like walking or biking, to get to work, school or other destinations around town.

Activities Include: 

Kickoff Event - May 2, 1:00 - 4:00 pm
Bring the whole family to Flat Branch Park to celebrate the beginning of Bike, Walk & Wheel Week 2009! More details to come.

Cycle Recycle -May 3, 2009, 1:00 - 3:00 pm
GetAbout Columbia Office -- 101 N. 7th Street
Volunteers have been working hard to check and repair donated bicycles for this event, which pairs registered participants with a free, refurbished bicycle.

Your Bike Is Your Ticket - May 2 to May 9
Anyone with a bike rides city buses for free all week.

Try Transit Thursday, May 7
Everybody rides city buses for free - all day long!

Breakfast Station Day, May 8 - Enjoy a free breakfast as you bike, walk or wheel about town.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sat, 02 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Cycle Recycle</title>
            <link>http://www.waltsbikeshop.com/about/news/86/</link>
            <description><![CDATA[Cycle Recycle
May 3, 2009 @ 1:00 - 3:00 pm
GetAbout Columbia Office -- 101 N. 7th Street, Columbia, MO


Volunteers have been working hard to check and repair donated bicycles for this event, which pairs registered participants with a free, refurbished bicycle.  If you have a bicycle you would like to donate, please contact Robert at PedNet to arrange the donation.  He can be reached at 442-7189.

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sat, 02 May 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Store Hours</title>
            <link>http://www.waltsbikeshop.com/about/news/84/</link>
            <description><![CDATA[Starting on Wednesday April 1st Walt's will switch back to spring/summer hours:
Monday-Friday 10-8
Saturday 10-5
Sunday 12-5]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 30 Mar 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Service Department Appointments</title>
            <link>http://www.waltsbikeshop.com/about/news/75/</link>
            <description><![CDATA[Due to an increased volume of repairs and the resulting increase in turn-around times, Walt's service department is encouraging customers to call ahead and schedule appointments for bike repair.  We want your bike finished as quickly as possible so as to minimize your time without it.  With an appointment you can drop your bike off either the night before or in the morning at opening and we will do our best to complete the repair that day.  Customers are still welcome to bring in repairs without an appointment, which will then be scheduled for the earliest available completion.

We would like to remind everyone of our continued support for the bikes we sell.  With every new bike purchase Walt's provides a Lifetime Labor Policy.  All regular adjustments are free for the life of bicycle with the original owner.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 29 Mar 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Six Steps to a Healthy Weight</title>
            <link>http://www.waltsbikeshop.com/about/news/88/</link>
            <description><![CDATA[Six Steps to a Healthy Weight

Eat breakfast: Breakfast really does “break-the-fast.” While sleeping, your body burns fewer calories than awake and continues to until you eat. Think of breakfast as jump starting your metabolism for the day. For breakfast-on-the-go try: a bowl of instant oatmeal, leftovers such as pizza, a peanut butter & jelly sandwich, a piece of fruit or fruit cup, a granola bar, a small carton of skim milk or bottle of 100% juice, trail mix, bran muffin or any other favorite food.

Eat three meals a day: Eating regular meals keeps your metabolism revved up. When you miss a meal, your body naturally slows down to conserve energy. Besides helping regulate your metabolism, regular eating also prevents overeating at the next meal.

Keep your fat intake low: Fat contains twice as many calories compared to the same amount of carbohydrates or protein. Trimming visible fat is a good start to reducing the amount of fat you consume. Limiting fried foods, snack chips, butter, gravy, creams and margarines is another step. Eat more fruits, vegetables, lean meats, low-fat dairy products and whole grain breads and cereals instead.

Watch portion sizes: The cultural motto “more is better” has permeated every aspect of American life, including food; nowadays everything seems to be supersized. Consider using smaller plates and bowls. Cues for fullness can come from your eyes instead of just your stomach. By filling up a smaller plate, you'll feel like you ate more because the plate was full. Another way to help with portion control is to try individual frozen dinner entrees.

Fill up on food, not fluid: Calories from food are much more satisfying than liquid calories. Most beverages are empty calories, meaning they contain energy (calories) but few nutrients. Just think: if you replace one 20-ounce soft drink a day with water or a zero-calorie drink you could lose 20 pounds a year. When you are thirsty try these no-calorie drinks: water, skim milk, unsweetened tea or coffee and diet beverages. 100% juice drinks contain calories, but are a good drink choice because they contain important nutrients.

Keep active and get moving: As a child, you called it playing. As an adult, you may call it exercise but there’s no reason you can’t still have fun while you are physically active. The key is to find physical activities you enjoy and do these everyday. Moderate to vigorous activity most days of the week will help with weight loss, weight maintenance and prevention of chronic diseases. Moderate activity is defined as a brisk 30-minute walk, raking leaves for 30 minutes, swimming for 20 minutes or walking 10,000 steps a day. Or, stop by Walt's for other fun ideas!

This article was written by Jessica Kovarik, RD, LD.  Jessica is a dietitian and an avid cyclist.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 26 Mar 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Recycle bike stuff!</title>
            <link>http://www.waltsbikeshop.com/about/news/87/</link>
            <description><![CDATA[We are making an effort to cut down on the amount of waste we product here at Walt's.  We are encouraging customers to do the same!  We are collecting used CO2 air cartridges as well as old bicycle tubes for recycling.  As part of Bike, Walk, and Wheel week the City of Columbia waste department will be collecting used bicycle tubes at the kick-off event on May 2nd at Flat Branch park (1pm-3pm).  They are planning on doing some fun art projects at the kick-off with the tubes.  You are welcome to bring your old tubes to us, or directly to the event.  Andrea with the City Recycling is working on a way to recycle bicycle tires.  We will keep you posted on this possibility.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 23 Mar 2009 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Winter Clothing Sale!</title>
            <link>http://www.waltsbikeshop.com/about/news/85/</link>
            <description><![CDATA[Don't miss the savings on all winter clothing.  You'll find The North Face and Patagonia clothing at 25% off and Columbia Sportswear winter wear at 50% off.  We have plenty of winter weather coming this year, so stop by and take advantage of these great prices!]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 26 Jan 2009 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>6-12 Month Same as Cash Financing</title>
            <link>http://www.waltsbikeshop.com/about/news/83/</link>
            <description><![CDATA[Take advantage of 6-12 month financing through Trek Bicycles credit program.  Purchases under $2,000 are eligible for 6 month no payments/no interest and purchases over $2,000 qualify for 12 month no interest/no payment financing.  Use the link below to fill out the quick qualifying form, or we can help you register at Walt's.  This offer is good through the end of December.

<a href="https://onlineaccess.mycreditcard.cc/trek?Action=ApplyOnline.jsp">Trek Credit Application</a>

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 28 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Capilene - Your First Line of Defense </title>
            <link>http://www.waltsbikeshop.com/about/news/78/</link>
            <description><![CDATA[Capilene base layers are the best option for highly aerobic activities and wet conditions.  Patagonia makes four Capilene fabrics for different levels of exertion and temperatures.   It is a moisture-wicking polyester fabric that keeps you warm even when wet and dries quickly.  As a good base-layer helps regulate core temperatures, Capilene will also keep you cooler in warmer weather.  Capilene polyester is also recycled, recyclable and features Gladiodor® natural odor control.

Capilene performance characteristics:

*Quick to wick, quick to dry 
*Designed for fast-forward, aerobic activities 
*Features Gladiodor natural odor control 
*Made with recycled polyester (50% recycled content or more) 
*100% recyclable 
*Machine washable

Capilene is offered in four weights:

  Capilene 1 is the "silkiest" and can be worn alone or as a baselayer 
  
  Capilene 2 is a great weight for aerobic use in mild to cool conditions 
  
  Capilene 3 is a versatile, do it all baselayer for active use in cool to cold conditions 
  
  Capilene 4 is the warmest Capilene fabric. It features an inside-facing grid pattern that disperses moisture, aids in compressibility and retains warmth in cold conditions

Made with more than 50% recycled polyester, derived in roughly equal measures from soda bottles and fabric scraps  and is 100% recyclable through our Common Threads Recycling Program.  Since spring 2007, Capilene fabrics have included old Capilene garments (recycled into virgin-grade polyester) collected through Patagonia's Common Threads Recycling Program. 



]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 24 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Cycleops Trainers Keep You Fit Through Winter!</title>
            <link>http://www.waltsbikeshop.com/about/news/79/</link>
            <description><![CDATA[This time of year the desire to ride your bike, though still strong, is constantly in conflict with the desire to eat holiday colored M&M'S and drink egg nog. This year you can still do all that and keep the fitness you worked hard for all summer.  Cycleops indoor trainers make it easy to hop on your bike and go for a quick spin whenever you have time, no matter what the weather is like outside.  Rain or shine you can get your workout done.

The Mag is the most basic model that we carry, and at $179.99 is a very affordable choice to get you going this winter.
Features:
*New 5-position adjustment makes it easy to vary your workouts. 
*Redesigned to deliver even more resistance. 
*Training DVD included (US only).

The second option is the Mag+ at $199.99. It is the same basic design as the Mag, but with the added benefit of a remote resistance adjustment.
Features
*New 5-position adjustment makes it easy to vary your workouts. 
*Redesigned to deliver even more resistance. 
*Training DVD included (US only). 
*Includes a bar-mounted remote shifter.

The Magneto is the next step up at $269.99. With it comes progessive resistance, allowing you to continually ride without messing around with resistance levels.
Stay strong all year long.
The world's first and only mag trainer with progressive resistance. 
Exclusive Power Band Technology gives you access to a wide resistance range - from easy spins to lung-burning climbs - without ever touching the unit. 
Cam-Lever tightens resistance unit with one movement.

Lastly we have the Fliud squared model. At $329.99 this is the most road like feeling of all the trainers. With its fluid progressive resistance you get a smooth quiet ride like you've never experieced before.
The power's in you. Unleash it.
New larger flywheel for improved road-like feel. 
Infinite resistance curve. 
Self-cooling mechanisms keep the unit performing better, longer. 
Cam-Lever tightens resistance unit with one movement.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 24 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Off-Season Training</title>
            <link>http://www.waltsbikeshop.com/about/news/80/</link>
            <description><![CDATA[  Now that our warm-weather activities have come to an end for the year, that gives us time to make some strides toward off-season training goals.  Whether that means making gains in strength and balance or cross-training to feel fresh when the season starts again, we can help find a solution for you.  

  We have a few new books in stock.  "Stretch To Win" can help you outline a stretching routine to improve flexibility.  "Stronger Abs And Back" describes 165 exercises that can be used to build a solid foundation for any activity or sport.  "Muscle Mechanics" explains proper technique for 65 resistance exercises to help you develop power and strength while keeping you off the injured list.  "Strength Training Anatomy" and "Women’s Strength Training Anatomy" have detailed drawings that illustrate what happens when performing 115 exercise movements.  Some titles we have back in stock are; "Stretching Anatomy", "Strength Band Training" and "Strength Ball Training".

  Good balance is important to every activity and can be improved with even a small investment of time and some simple equipment.  We have wobble-boards to strengthen ankles and improve balance.  The Xerdisc can be used like a wobble-board or can be used to work more muscle groups when doing crunches and trunk extensions, or several other exercises.  Balance Pods can be laid out as a “trail” to walk on and train each leg individually, or a pair can be used when doing squats (I recommend using a much lower weight than normal).

   If you want an occasional break from your bike, run or whatever activity you normally do, you might try a Waterrower.  The Waterrower is different from any other ergometer you might have tried.  They’re smooth, quiet and simulate the feel of rowing a boat through the water.  Rowing uses 84% of your muscle mass making it a very efficient way to burn calories and get a great full-body aerobic workout. 

  Feel free to come in and check out these items or anything in the fitness room.  Don’t forget, we have free set-up and free delivery within a 15-mile radius.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 24 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Keeping Warm with Pearl Izumi</title>
            <link>http://www.waltsbikeshop.com/about/news/81/</link>
            <description><![CDATA[Keeping your extremities warm in winter is a challenge for everyone. Add in some snow or sleet and you have recipe for disaster, or just a long winter off your bike.  With Pearl Izumi you can change all that.  With the coldest part of winter just around the corner be sure to stock up on your cold weather apparel to keep yourself going when the cold gets colder.


Pearl Izumi offers the Pittards Glove as your go to glove when the weather is chilly but not quite cold enough for your big winter gloves.

Pittards® Elite Thermal Glove 
$49.99  
• Reinforced, non-padded Pittards® leather palm gives perfect grip and control on the bike • 3-layer stretch laminate materials are water-proof and wind-proof, with a streamlined fit • Extended cuff and Velcro closure overlap with sleeves for added warmth S-XXL

The Gavia glove is great for a little colder weather than the Pittards glove with the added benefit of a more water resistant material.

Gavia Glove
$44.99  
•AmFIB® and AmFIB® - Block fabric combination for water and wind protection •Silicone screened palm for a performance grip •Articulated Neoprene stretch wrist gusset for ease of movement •Low-profile wrist closure with locking zipper •Soft Microfleece wiping surface •Contents:60% Nylon/25% Polyester/5% Neoprene/5% Synthetic Leather/5% Polyurethane 
 
Lobster Gloves are the warmest thing you can buy for your hands.  Keep these for the coldest days of the years when warmth is at a premium.

AmFIB® Lobster® Glove
$64.99  
•Split finger design for maximum warmth •Fully insulated waterproof protection •Ripstop fabric shell is lightweight and durable •Reflective piping for nighttime visibility •Microfleece wiping surface •Split finger design makes it easy to use brake levers •Pittards® leather palm for excellent grip and durability •Contents: Palm: 80% Pittards® Leather/20% Olefin, Shell Back: 80% Nylon/10% Polyester/10% Polyurethane, Lining: 100% Polyester 

Foot Protection:

Shoe covers are the best way to keep your feet warm.  Most cycling shoes don't have the volume to bulk up with a big sock.  You should also be certain not to restrict circulation by stuffing your shoes.  Pearl Izumi makes a variety of shoe covers to keep things toasty this winter.

The Cyclone is Pearl Izumi's moderate temperature shoe cover for when you need some wind and water protection but temperatures are not to the point of frostbite.

Cyclone Shoe Cover
$49.99  
•AmFIB® - Stretch and AmFIB®- Block are both wind and water resistant •¾ zipper and finger loop for easy on and off •Locking Zipper and Velcro closure for secure fit •Reflective element for nighttime visibility •3-panel anatomic design for superior fit •Soft Microfleece lining for added warmth •Durable Rubber Sole with cleat cutaway for superior cleat integration 

The Amfib shoe cover is a great wet weather shoe cover.  This comes in a mountain and road version so you can keep going whatever style of pedal you choose.

AmFIB® Shoe Cover
$49.99  
•AmFIB fabric is wind and water resistant •Insulating Neoprene Cover for warmth and comfort •¾ zipper and finger loop for easy on and off •Locking Zipper and Velcro closure for secure fit •Reflective element for nighttime visibility •3-panel anatomic design for superior fit •Soft Microfleece lining for added warmth •Durable Rubber Sole with cleat cutaway for superior cleat integration 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 24 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Yaktrax Keep You Planted This Winter</title>
            <link>http://www.waltsbikeshop.com/about/news/82/</link>
            <description><![CDATA[Yaktrax shoe cleats are the best way to get around this winter.  Missouri is well known for the ice and cruddy weather.  This year instead of slipping and sliding, try out our selection of YakTrax to keep you sure footed in even the nastiest of conditions.

The Yaktrax Walker is designed for people who are looking for an easy-to-use, lightweight traction device for their shoes. The Walker is the original version of Yaktrax and is ideal for pedestrians, the elderly, business people or anyone who wants greater stability on ice and snow. Use the Yaktrax Walker while walking to and from work, school or just to the mailbox. 

The second option is the Yaktrax Pro.  Yaktrax have a unique, spikeless, patented coil design, unlike other products on the market. 

The Yaktrax Pro will instantly give you better traction, confidence and safety on packed snow or ice. Move about naturally with the same solid grip that you are accustomed to on dry surfaces. Walk or run as you normally would and experience stability on ice and snow like you have never felt before. 

Made with high strength, abrasion resistant 1.4 mm steel coils and heavy duty natural rubber material, the Yaktrax Pro easily conforms to the shape of your boot or shoe. With its patented SkidLock coil design, the Yaktrax Pro provides 360 degrees of traction on packed snow and ice and can be worn in temperatures as low as -41° Fahrenheit. 

• Easy On/Off
• Walk Naturally
• Spikeless/Ultralight
• Helps Reduce the Risk of Falls & Injuries
  ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 24 Nov 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>SAFETY ALERT PETZL HEAD LAMPS</title>
            <link>http://www.waltsbikeshop.com/about/news/77/</link>
            <description><![CDATA[MYO headlamps and AA/LR6 rechargeable batteries
Due to advances in the performance characteristics of AA/LR6 rechargeable batteries (especially their higher output during discharge), they can in certain cases of intensive use, cause quality and safety problems with MYO-series headlamps. When the headlamp is used with AA/LR6 rechargeable batteries, if a short-circuit appears in the cable connecting the battery case to the lamp, the cable can spark, melt, or catch fire. This poses a burn hazard to the user.

The number of reported incidents is very low, representing 0.004% of total MYO headlamps sold. Nevertheless, this rate of incidence does not meet our standards of reliability and safety.

As a result, Petzl has decided to alert endusers and to take the necessary corrective actions.

Attention :

This information applies to all Petzl MYOseries headlamps manufactured before the end of June 2008. For these headlamps, only alkaline batteries should be used. Rechargeable AA/LR6 batteries must not be used. (photos, MYOLITE, MYO) 
Since July 2008, modifications are underway for our currently available MYO headlamps to make them compatible with AA/LR6 rechargeable batteries. 
Frequently asked questions
1 - I recently purchased a MYO-series headlamp. How can I find out if it is compatible with AA/LR6 rechargeable batteries? 
If the battery case has RECHARGEABLE BATTERY COMPATIBLE engraved on the inside, you can use it with AA/LR6 rechargeable batteries without any problem.
 
If the MYO-series lamp's battery case has no inscription engraved inside then use only alkaline batteries with it and do not use AA/LR6 rechargeable batteries. 
2 - I have already used my incompatible headlamp with rechargeable batteries and it worked fine. Can I continue to use it with those batteries? 
No. Based on the returns we have seen, you should only use rechargeable batteries on headlamps that are marked: rechargeable battery compatible 
3 - Can I use 1600 mAh low amp rechargeable batteries with my noncompatible headlamp? 
No. This safety alert applies to all types of rechargeable batteries. It is the way the battery delivers the current, and not the battery's capacity (1600 mAh) that can cause a problem. 
4 - How should I choose a headlamp in the store ? 
MYO-series headlamps that are compatible with AA/LR6 rechargeable batteries will soon be marked with a sticker on the packaging: AA/LR6 RECHARGEABLE BATTERY COMPATIBLE 
5 - Can AA/LR6 rechargeable batteries be used with other Petzl headlamps? 
Yes. See the battery compatibility chart for more information. 
6 - What should I do if my headlamp is not working? 
En France, contactez votre Service Après Vente à l'adresse suivante :
Petzl SAV
ZI de Crolles - Cidex 105 A
132 Rue du Pré Blanc
38920 CROLLES
Or by email : aftersales@petzl.fr 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 01 Oct 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>John Howard's Power Fitte System</title>
            <link>http://www.waltsbikeshop.com/about/news/74/</link>
            <description><![CDATA[John Howard’s Power “FiTTE”™ System is advertised as one of the best bicycle fitting services in the world, and John is bringing it directly to you on Sept. 11th and 12th.

“We will make you a more powerful rider, in a more comfortable position. You’ll get power improvements of 15% and more.” - John Howard

Howards accomplishments:

3-time USA Olympic Cyclist
1981 Hawaii Ironman World Champion
18-time USA/NORBA elite, masters National Champion
USA Cycling Hall of Famer
Holder of Bicycle World Records at both ends of cycling’s spectrum of madness:
Speed- 152.2 mph, and 24 hour endurance- 539 miles.
Author of 4 cycling & multisport books, and cycling journalist.

PowerFiTTE is a unique, dynamic process that fits you and your bike together, taking into account your unique biomechanics and determines your ideal riding position. We’ve spent more than 25 years perfecting it, and it’s the most comprehensive fit program available, bar none.

Sessions with John are by appointment: 
Call Gina at 913-602-0836 to get your perfect fit!
Kansas City, MO - September 8th, 9th, and 10th
Columbia, MO - September 11th and 12th
St. Louis, MO - September 13th and 14th
1 two-hour PowerFiTTE Session: $250

PowerFiTTE™ Benefits
Increased wattage, a more comfortable stance & reduced heart rate!
• Full on-bike position analysis and adjustment by John himself.
• Correction procedure for knee, back, foot injury issues.
• Before & after computer diagnostic results using proprietary software and
John’s 25 years of hands-on experience.
• See the video demonstration at www.johnhowardsports.com
Additional information at www.LifeBalanceSports.com

*the above information taken directly from John's website]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 27 Aug 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Shifting Debunked </title>
            <link>http://www.waltsbikeshop.com/about/news/70/</link>
            <description><![CDATA[Shifting:  The Basics

  Shifting and using the gear ranges on a bicycle are topics that we get asked about quite often and create the greatest amount of work for the service department in any bike shop.  Sure we get more flat tires, but even the worst of those takes about 20 minutes to repair.  Some shifting problems can take much longer to repair.  I’ll try to demystify some of the issues.
 
  First the most basic of the questions:  How do I use all those gears?  The idea behind having more than one gear on a bike is to allow the rider to pedal at about the same rate while riding on flat ground, up hills and down hills.  When riding on flat ground, choose a gear that allows you to pedal at a comfortable pace.  If riding up a hill, shift the bike into a gear that is easier to pedal.  If riding down a hill, shift the bike into a gear that is harder to pedal.  If you’re just starting out with a geared bike, skip to the last paragraph and don’t read anything in between until you’re comfortable with the basics.

  Now for some of the finer details, as you’ve ridden your bike you may have noticed that some gear combinations are duplicated.  This is normal and almost impossible to avoid.  In fact it’s a good thing because there are some combinations that the manufacturers don’t intend to be used, and those duplications give us other ways to get the cadence we’re looking for.  I know, with the old 5-speed (5 cogs on the wheel) bikes we all used the small chain-ring and smallest cog.  Yes, sometimes we’d even use the large chain-ring and the largest cog combo too. But with modern drivetrains those combinations, as well as some even further in are strongly discouraged by all the manufacturers.  For example, with a 10 speed (10 cogs on the wheel) bike it’s not recommended to use three of the cogs on the extreme ends of the combinations.  So you shouldn’t use the small (or middle) chain-ring and the third from the smallest cog.  Nor should you be using the large chain-ring and the third from the largest cog.  The reasons for this are drive-train wear, rubbing/chatter noises and shifting problems.  

  Another problem we encounter is the dreaded “chain drop”.  This usually occurs when shifting to the small chain-ring, whether the crank-set is a double or a triple and especially if there is greater difference in the number of teeth from one chain-ring to the next (as in a compact double or a triple).  Sometimes this is due to the front derailleur being out of adjustment.  But it also happens with perfectly adjusted drivetrains too.  The cause here is commonly either shifting from the large or middle chain-ring while riding in the largest cog (there’s a trend here…), and/or shifting under load (too much pressure on the pedals).  To remedy this; you simply have to think ahead and shift to the small chain-ring a little earlier.  This is where learning where the similar gears are comes in.  If you’re riding with a triple on either road or mountain it’s best to get away from the idea of the “bailout” gear.  That causes more dropped chains than worn out drivetrains, dirty drivetrains, un-lubed drivetrains and/or poorly adjusted drivetrains.  If you know the approaching hill, you know you’re going to end up in the small chain-ring anyway.  Again, this is where knowing the similar gears will come in handy.  In fact, unless your cassette is in one-tooth increments, you’ll find some nice “half steps’ to use too.  If you want to train past using your lower ranges, test yourself with the similar gear on the smallest chain-ring a few times first.  You won’t drop your chain, and you’ll still learn if you can push the bigger gear consistently.  So develop the habit of shifting to the small chain-ring earlier and you’ll be much happier.

  Some things to consider about the performance of your drivetrain are the quality of components (there really is a reason XTR/Dura Ace/Record/Red/XO cost so much), as well as the age and condition of your drivetrain:  They wear out.  And they wear out faster than any of us want them to.  This causes shifting to lag, missed shifts, dropped chains, your chain to skip over the cogs and your wallet to get thinner when you have to replace the whole thing.  The main actions you can take to keep this cost down are; keep your chain clean, regularly and properly lube your chain and replace your chain before it gets significant wear.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 20 Aug 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Breezer Bikes; Commuter Ready</title>
            <link>http://www.waltsbikeshop.com/about/news/71/</link>
            <description><![CDATA[ Finally, here are bikes that fit perfectly into your lifestyle. Breezers are comfortable and easy to use—and they add spark to everyday living. They're outfitted for a quick trip to the store, your daily commute, or a weekend jaunt with friends. Experience the freedom, feel the energy of using your own power to get where you need to go. Fit exercise into your life, not just onto it, with transportation that’s fun. What a great way to save time and money!
Once you have a Breezer, don't be surprised as your car becomes your second vehicle. Breezin' to a destination feels great. And it's a positive action, good for your health, good for your community, good for your country, and good for the Earth. Every time you choose to make a trip on your Breezer you make a difference. And you ride in style and comfort. Now, that’s feeling good.

History
In 1990, Joe designed a line of high-end production Breezer bikes, which were sold in North America, Europe and Japan. These models, produced through 1998, included the Breezer Lightning, Jet Stream, Twister, Thunder, Storm, and Beamer, and a road bike, the Breezer Venturi. The Breezer Ignaz X (1996), a tribute to Ignaz Schwinn, was Joe's first production foray into the bike transportation field. All Breezers were acclaimed for design excellence and superb performance and are now highly sought after on the aftermarket. Students of bicycle design often note the industry-wide influence of Joe's road frames as well as his mountain bike frames. Joe's efficient, elegant solutions to overall concepts and fine points of design and fabrication are frequently imitated, but never equaled.

Joe's love for bicycle transportation eventually overtook his interest in producing and promoting recreational bikes. In the late 1990s, the Marin County Bicycle Coalition (MCBC) was formed with Joe as an active member and advisor. With his visionary approach and extraordinary attention to detail, he produced a bicycle map of Marin showing existing routes, and also potential routes-ways that people of all ages and abilities might ride to work, school and play. The MCBC has become one of the most active local coalitions in the United States. A key to its success in improving cycling conditions has been its cooperation and effective collaboration with local town councils, public works departments, law enforcement agencies, schools and businesses. Joe's vision and idealism combined with his realistic, practical, hands-on approach has been a great help; his intensive study of existing infrastructure has helped the MCBC and the County plan effectively for the future.

In 2002, Joe took a step he had long hoped for when he launched a new line of Breezer bicycles to provide healthful ways for North Americans to get the places they need to go in everyday travels. His new Breezer business is entirely focused on "transportation for a healthy planet." Throughout his years of bicycle industry and advocacy work, Joe researched transportation bicycles and formulated his ideas. He designed a line of bikes that combine the great performance Breezers have always been known for, with a wealth of useful equipment. Joe's new Breezer designs integrate well-built frames with transportation features such as generator lights, fenders, racks, reflective tires, locks and even bells. As Joe sees it, you should be able to walk into a bike shop and buy a fully equipped vehicle that is useful in your everyday life. The new Breezers have the performance to satisfy experienced riders, and they're comfortable and easy to operate, even for novice riders. North Americans who had not thought of themselves as "cyclists" are now using bikes for errands, shopping, commutes and rides with family and friends. Joe's lifelong dream is being realized. 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 20 Aug 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Update: GetAbout Columbia Transportation Grant</title>
            <link>http://www.waltsbikeshop.com/about/news/73/</link>
            <description><![CDATA[There has been lots of exciting progress with the GetAbout Columbia non-motorized transportation grant.  The infrastructure phase in underway, with many projects planned for next year.  There have been several well-attended classes, rides, and events on the educational calendar for the year, with several more events for the fall. Look at our calendar of activities for information on the fun September event.  

The Get About Columbia website is full of useful information to help make your commute by bike, foot, or wheelchair easier.  You can get updates on the progress of the infrastructure plans, as well as see the complete calendar of activities. 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 13 Aug 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Ladies' Night</title>
            <link>http://www.waltsbikeshop.com/about/news/68/</link>
            <description><![CDATA[Join us on June 17th for a Walt's Ladies' Night to include a Trek sponsored Womens Specific Design presentation.  Topics to be covered range from women's bike fit to emergency road-side repair.  Refreshments and door prizes provided.  Events start at 6:30 PM and will conclude around 8:30 PM.  

Contact sarah@waltsbikeshop.com by email or call 573-886-9258 for more info.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 17 Jun 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Season in Full Swing</title>
            <link>http://www.waltsbikeshop.com/about/news/67/</link>
            <description><![CDATA[Biking season is in full swing now that it has stopped raining every weekend.  Our community has more organized rides and cycling activities than ever before.  On Saturday May 24th two rides are planned.  A GetAbout Columbia sponsored event and our continuing Katy Trail ride led by Judy Knudson.  Checkout the GetAbout Columbia <a href="http://getaboutcolumbia.com">website</a> or contact Judy at JudyKnudy@aol.com for details on her Rocheport lunch ride.  Don't forget to take a look at the calendar under "About Walt's" as it fills up this season.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 18 May 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Thursday Night Mt Bike Rides</title>
            <link>http://www.waltsbikeshop.com/about/news/37/</link>
            <description><![CDATA[Spring is upon us and the staff at Walt's is eager to get out on their bikes.  Beginning April 17th Thursday night rides are back! Meet up with Walt’s riders as well as other riders from the community for some fun on the trails.   This will be an excellent time for beginners and more advanced riders to work on their riding skills and to meet some fellow enthusiasts!  

Each Thursday Walt’s staff members will meet anyone interested in riding the trails at Rockbridge Memorial State Park.  Ride time is 6:30 so arrive a bit early to gear up. We will leave from the Devils Ice Box parking lot.  Helmets are required.  Check Rockbridge’s trail hot line to check trail conditions 573-442-2249.  If trails are closed call Walt's for ride details.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 17 Apr 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>The Guide To Balance</title>
            <link>http://www.waltsbikeshop.com/about/news/64/</link>
            <description><![CDATA[There is a myriad of new health and fitness products assaulting us everyday. One need only peruse magazines or marshal through pre-dawn infomercials to witness the latest “must haves” or “trim fat guaranties.” Instead of being lured into these “before and after” miracles, I’ll offer a simpler approach proven and achieving the same results as prior claims--Balance. When we workout through weight machines or even on a treadmill and an elliptical, too often this repeated motion stimulates major muscle groups while completely neglecting all secondary muscles, ligaments, and fascia which allow these major muscles to balance, move, bend, and contract. The major muscle groups are like a house. Too often we become focused on the ascetics of this house through painting and restorations but rarely give thought to the home’s foundation. Foundation neglect leads to cracks, or especially in this case neglect of secondary muscles leads to increased stress on joints and then injuries. 
Here are a few tips to bring balance into your workout. Substitute the weight bench with a fitness ball, use medicine balls instead of dumbbells, do standing exercises on a boso ball or some other apparatus like a stack of bath towels which engages your core (i.e. abdominal) muscles. In turn, tensioning your core forces balance, strengthens your trunk, improves posture, elevates heart rate and burns fat. For example, I’ve become a big fan of the SPRI Balance Pods. These small pods measure 6.25" x 3.5" and offer a number of challenging positions to do lunges, squats, and push-ups. After a month, I found that the pods allow me to use less weight and still get a vigorous workout. All of this means I’m working target muscles groups while improving abdominal strength, stability, and balance. Furthermore, these pods are small enough to carry around in a gym bag. In sum, there is no one quick fit program and the ads on TV and in print are short lived and over rated. Balance is one of the leading principles of Yoga, Pilates, and most physical therapy programs. Don’t wait to be injured, be proactive and bring balance into your life.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 03 Apr 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Frame Materials, The Basics</title>
            <link>http://www.waltsbikeshop.com/about/news/65/</link>
            <description><![CDATA[  It wasn’t all that long ago that when selecting a new bicycle you had four main choices in materials.  Your choices were; Italian steel, British steel, American steel or Japanese steel.  There were steels from other countries, but the above were the best quality.  Now we still have four main material choices for bicycle frames.  Your choices are now; steel, aluminum (and scandium), titanium and carbon.  Before we get into common characteristics, I will add a caution.  While even the least expensive frame made from a given material will display the basic characteristics, the smaller, “boutique” builders (Gunnar, Waterford, IF, etc.) really amplify what these materials do for the ride of the bicycle.  Our Fitness manager John recently learned this with his new Gunnar frame.
  Aluminum is relatively inexpensive to make a bicycle out of.  That’s why most mass-manufactured bicycle frames are made of aluminum.  The other good thing about aluminum is that it doesn’t corrode.  While not as uncomfortably stiff as the older versions, modern aluminum frames still ride somewhat “rigid”.  Also, if you bend your frame, it’s not likely that anyone will repair it.  Scandium is actually an alloying agent added to aluminum (typically 7000 series), this makes it much stronger.  That allows the tubes to be made much thinner.  Unfortunately that usually means a very short fatigue life for those frames.  Scandium is usually thought of as a “throw away” frame – ride it a couple of years and discard it when it breaks.  
  Titanium (TI) is expensive to make anything out of.  That’s TI’s main issue – expense.  The raw material is relatively cheap, but it’s so tough that it takes a lot of time and energy to machine it.  That conversely is one of TI’s strong points.  You aren’t likely to break a TI frame, unless you’re doing something outside the design parameters of that bicycle.  TI is lighter than steel (similar to aluminum) and has a “smooth” ride, much like steel.  Most reputable TI frame makers will repair those frames.  
  Carbon fiber can be manufactured to have any characteristic wanted.  If you need stiffness in a certain direction relative to the frame, add a few layers of the weave.  If you want it more compliant, leave some layers out.  It’s stronger than steel or TI and doesn’t corrode.  It does have a weakness.  If a gouge or scratch goes deep enough to cut through a layer of the fiber, the frame may not be safe to ride.  If in doubt, bring it to us and we’ll check it for you.  Some makers repair carbon frames. 
  Steel is the benchmark material by which all the newer materials have been gauged against.  Steel has a “lively” ride that some other materials have yet to achieve.  The newer steels are stronger and lighter than those from just 10 years ago.  If you want a very specific ride from your bike, steel is the material for you because there are so many different alloys that can be blended for a desired effect.  You can challenge the UCI’s weight limit with a modern steel frame and “rideable” parts.  But steel has a weakness.  If not cared for, it can corrode.  It doesn’t take much work to make a quality steel frame last 20 years.  But if your idea of caring for your bike is to bounce it up and down a couple of time to knock off the chunks before a ride, steel may not be for you.

Those are the basics.  The knowledgeable staff at Walt’s can further guide you to a suitable bicycle for what you want to do.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 03 Apr 2008 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Advocacy Day and Leipheimer's Trek</title>
            <link>http://www.waltsbikeshop.com/about/news/63/</link>
            <description><![CDATA[Levi's National Road Championship Trek Madone is making a brief stop at Walt's before heading for display at the Missouri Bike Federation "Bike Day at the Capitol."

The goal of Bike Day at the Capital in Jefferson City is to visit as many of the approximately 200 Missouri senators and representatives as possible on February 26th. The Federation and participants will divide into groups and visit elected officials or staff member and/or drop off prepared packets of information for them otherwise.

The Federation will also give awards to a number of elected officials who have been helpful to the cause of bicycling, walking, running, and/or trails in Missouri.

Please visit the Federation website for more info and stop by Walt's to see Leiphiemer's bike.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 26 Feb 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Safety Recall Trek Girl's MT220</title>
            <link>http://www.waltsbikeshop.com/about/news/62/</link>
            <description><![CDATA[A small number of Trek model MT220 girls' bicycle were made with a frame that was welded incorrectly.  2005-2007 model year bikes should be inspected by your authorized Trek dealer.  Certain colors and gussetted frames are not recalled.  A replacement bike or credit is being offered.  Customers may call the Recall Hotline 1-800-373-4594 for additional questions.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 10 Feb 2008 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Winter Hours Effective Jan 2, 2008</title>
            <link>http://www.waltsbikeshop.com/about/news/61/</link>
            <description><![CDATA[Walt's winter hours:

Walts will be open as follows:
Monday-Friday: 10am-6pm
Saturday:  10am-5pm
Sunday: Noon-5pm

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 16 Dec 2007 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Great Gear, Going Green</title>
            <link>http://www.waltsbikeshop.com/about/news/59/</link>
            <description><![CDATA[Yvon Chouinard is an outdoorsman, environmentalist, and the founder of Patagonia.  Patagaonia, Inc. is a clothing company, considered socially responsible, focused mainly on outdoor clothing. With Yvon leading the way, this company was the first major retailer to have all organic cotton, non-toxic dyes, and to make fleece from recycled soda bottles.  Furthermore, Patagonia started ‘1% For the Planet’, a group of businesses donating 1% of sales to the environment.  In 2005, Patagonia launched a program called ‘Common Threads Garment Recycling Program’.  It started with the recycling of their Capilene® Performance Baselayers and has since expanded to Patagonia fleece, Polartec fleece (from another manufacturer), and Patagonia cotton t-shirts.  Their recycling program offers customers a way to make sure their used goods are being used again.
 
Patagonia is a company that is concerned with global climate change and conservation.  Proceeds from each product purchased goes to environmental causes.  Patagonia’s current campaign to protect the environment is focused on the Arctic National Wildlife Refuge, where there are continuous attempts to drill for oil.  This Refuge is home to polar bears, caribou, two groups of indigenous people, and many migratory birds.  They also sell specific products with a higher percentage of the proceeds going to this specific cause.  

The ironclad guarantee ensures that customers will be happy with their purchases for years to come.  If the Patagonia product you have purchased does not meet your expectations, does not perform to your satisfaction, or if it gets damaged, you can return the item to a retailer or to Patagonia for a refund or a repair.  Their recycling program offers customers a way to make sure their used goods are being used again.

‘In my own personal life, I'm trying to simplify everything, which is the hardest thing you can try to do. It's so easy to complicate your life; it's so hard to simplify it. It's up to each individual to lead an examined life.’  –Yvon Chouinard

-Lindsay Parsons, Sales Associate

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 21 Nov 2007 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Bike tools part two:  Home Base.</title>
            <link>http://www.waltsbikeshop.com/about/news/60/</link>
            <description><![CDATA[A previous article was written about the repair kit you should carry with you on the bike.  This one is about doing some of your own repairs at home.  Just like with the repair kit for your bike, you need so think about some questions.  How much maintenance are you willing do yourself?  What is cost effective?  Then you can decide what tools you really need and how to go about acquiring them.  For instance, not everybody has the time or desire to learn how to build their own wheels.  Also, I don’t think the home mechanic should spend the big bucks on frame facing/thread-cutting tools, since you won’t likely use them more than a couple of times.

  The core of any bike repair tool kit will be metric Allen wrenches, screwdrivers, metric combination wrenches, various pliers/cutters, a repair stand, a truing stand, a repair manual and the analytical side of your brain.  Some things that are seldom mentioned on tool lists are; a properly lit work-area (bright, diffuse light – no bare bulbs), a workbench or table, patience and your favorite music.  All cyclists should have some chain lube, a good floor pump and an air gauge in order to perform the minimum care for their bicycle.   Beyond that a good repair manual would be the first tool to purchase.  Some of the better ones are Lennard Zinn’s books, Park’s Big Blue Book of Bicycle Repair and the Barnett’s Manual.  Looking at the repair manual should give you an idea of the difficulty of each task so you can decide if you can or want to do it.  

  The next step is to gather the tools necessary for each task you intend to perform.  The old adage of buying the best tool once the first time so you don’t have to buy it twice definitely is true with bike tools.  The next tool I recommend having is a repair stand.  They aren’t cheap, but are much better and more comfortable than turning your bike upside down on the floor.  You won’t regret the money spent after you’ve done one or two repairs.  Ultimate Support and Park are the two brands at the top of my list.  Walt’s sells a stand by Wrench Force that is probably the best “bang for the buck” stand.  One feature with some of the Park stands is that you can get a wheel truing accessory to attach to those stands.  Some can be folded into a compact package for storage and travel.  Look at the options and pick one that suits your criteria.  

  Another big tool to consider is the truing stand.  If you choose to true your own wheels, or even build some, you’ll need a fixture for wheel truing.  While it can be done on your bicycle, it’s more efficient and accurate to use a truing stand.  The best one for all applications is the Park TS-2.  It is a two-sided, shop-quality stand that can keep your wheel centered as you true it.  The best one-sided versions are the Park TS-8 and the Ultimate Support TRS-80R.  The main problem with one-sided truing stands is that, if you aren’t careful, you can true your wheel out of center. 

  The best brands making full lines of bike tools are Park and Pedros.  Some other companies that specialize in specific tools are J.A.Stein, Hozan and Var.  Component makers like Shimano, Campagnolo, Chris King and others often make and sell tools for proper installation and service for some of their parts.  There are tool kits of various sizes and qualities available on the market.  Those kits often include some tools for older style parts, such as threaded headset wrenches, and adjustable bottom brackets that many people just don’t need any more.  So consider the bikes you have or will be working on before you decide to buy a complete kit.  Don’t forget that you’ll need some standard mechanics’ hand tools beyond the bike-specific tools.  And you’ll need something to store your tools on or in.  It can be a board on the wall with hooks, a hand tool box or a chest and roll-away cabinet.  

  For most people, I suggest buying the tools for a specific task each time you take on a new project.  For instance, if you’re going to adjust your rear derailleur, you should have a #2 Phillips screwdriver in case you need to adjust limit screws and/or the “B” screw, a 5mm Allen wrench so you can pull the cable tight (or in some cases a 9mm combination wrench), the repair stand, chain lube, some shop-towels and your repair manual or instructions.  You may not need all of those tools every time you adjust your rear derailleur, but you’ll have them when you do.  Eventually you’ll find that some tools cross over to other applications, and other tools are specifically for only one task.  
  
  My last suggestion is to be patient, methodical, allow yourself plenty of time for each project (especially the first time), keep your tools lean & organized and feel free to ask for advice BEFORE you start a new project.  Have fun with your new endeavor. 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 20 Nov 2007 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>ORTA Calender &amp; Blogspot</title>
            <link>http://www.waltsbikeshop.com/about/news/58/</link>
            <description><![CDATA[The Osage Region Trail association has a new blogspot where you blog, check dates for trail building projects in our area.  You can also learn about different mountain biking groups such as IMBA, and become a member if you so choose.  The blogspot is also a great place to learn tips on trail building and find others interested in similar topics.  Check out the progress of your favorite trail too! Check it out!

Here’s the new calendar:

•11/11/07 Binder Bait Shop 9AM (Project = BP1 & 3) 
•11/25/07 Binder Bait Shop 9AM (Project = BP1 & 4) 
•12/09/07 West Edgewood Parking Lot 9AM (Project = WE2) 
•12/23/07 Pine Ridge Camp Ground 9AM (Project = PR1) 
•1/06/08 Pine Ridge Camp Ground 9AM (Project = PR2) 
•1/20/08 Pine Ridge Camp Ground 9AM (Project = PR3) 
•2/3/08 Pine Ridge Camp Ground 9AM (Project = PR3) 
•2/17/08 Pine Ridge Camp Ground 9AM (Project = PR4) 
•3/2/08 Pine Ridge Camp Ground 9AM (Project = PR4) 
•3/16/08 Pine Ridge Camp Ground 9AM 
•3/30/08 Pine Ridge Camp Ground 9AM 

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 12 Nov 2007 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>PedNet Accepting Bike Donations</title>
            <link>http://www.waltsbikeshop.com/about/news/57/</link>
            <description><![CDATA[The PedNet Coalition is now accepting donations of used bicycles for these two great programs:

Cycle Recycle- PedNet collects donations of used bicycles, fixes them up and gives them away in May.

Earn a Bike- This program helps Columbia youths learn about bicycle maintenance, riding safety and they get to keep the bike if they have completed the program.

If you wish to donate a bicycle to PedNet simply drop it off at their new office location, 101 North Seventh Street, during normal business hours.  If you are unable to deliver it then PedNet can pick it up.  Contact Robert Johnson robert@pednet.org for more information.

Anyone donating an entire bicycle will receive a donation receipt for your taxes in return.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 15 Oct 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Breast Cancer Awarness Month</title>
            <link>http://www.waltsbikeshop.com/about/news/56/</link>
            <description><![CDATA[October is breast cancer awareness month.  Here's a blurb from the National Breast Cancer Awareness Month website:
  Throughout NBCAM's history, Program Leaders have developed many creative ways to reach women. This section provides BRIGHT IDEAS to reach women in the clinic, at the workplace, and in the community. Some of these ideas may work for you or inspire new thoughts. NBCAM's educational campaign, "Pass the Word," consists of communication initiatives to facilitate a woman's decision to engage in early detection of breast cancer. As program leaders, you can help women and the community understand the importance of a triad of behaviors that includes mammography screening, clinical breast exams performed by health care providers, and breast self-examination.

You can also support Many companies who donate proceeds form various products to the cause like Chris King's "Pretty and Strong" Headset or Terry's "Simply Pink" Saddle.

Chris King info: PRETTY and STRONG. 2006  
    
  Special edition Pretty and Strong items are available for purchase from our website or by calling our Customer Service team directly. Chris King Precision Components will make a donation to the Oregon and SW Washington Affiliate of the Susan G. Komen Foundation for every Pretty and Strong item sold. For phone orders please call: 800.523.6008

  ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 01 Oct 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>2008 Madone in stock at Walt's</title>
            <link>http://www.waltsbikeshop.com/about/news/55/</link>
            <description><![CDATA[Trek's 2008 Madone is in stock at Walt's!
 
In the all-new Madone, Trek Bicycle has taken its quest for perfection to new levels.
Charged with creating the world’s finest all-day performance bike, an army of engineers,
designers, physicists, chemists, carbon producers, bike shop owners, project managers
and riders spent the past two years elevating the Madone from elite racing cycle to the
consummate performance experience. The result of their efforts is an exquisitely
balanced machine that delivers a transcendental riding experience.

The road to Madone
The new Madone represents the largest design
project Trek has undertaken on any bike, at any
time. It was born from the expertise of seven
consecutive Tour de France victories, more than
15 years of OCLV Carbon engineering
experience and the input of Lance Armstrong
and other world-class riders. The Madone
underwent hours of FEA analysis, exhaustive
real-world ride testing and 30 different lay-up
schedules as engineers fine-tuned every detail
of this ultimate riding machine.

The OCLV Carbon Line-up
OCLV Carbon is synonymous with unmatched
ride quality. Long the Carbon market leader,
Trek continues to outpace the competition with
entirely new proprietary processes and patented
fiber technology that combine to deliver an
extraordinarily light and strong ride. The
Madone is available in three different OCLV
frames:
• OCLV Red features the highest
performing carbon fiber arranged
according to the most complex lay-up
schedules.
• OCLV Black employs intermediate modulus carbon fiber and sophisticated lay-up
schedules.
• OCLV White uses predominantly standard modulus carbon fiber and delivers an
outstanding value.

Pick your fit
In a radical departure from the conventional thinking – that a performance-oriented bike
demands an aggressive fit – Madone offers a trio of fit options without sacrificing Pro-
Tour proven geometry.
• Pro Fit is the racer’s choice and uses the same aggressive fit as the original
Madone
• Performance Fit features a 30mm taller head tube that provides a slightly higher
hand position.
• WSD Fit is designed specifically to address a woman’s body structure without
compromising performance.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 02 Sep 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Bike Winner</title>
            <link>http://www.waltsbikeshop.com/about/news/54/</link>
            <description><![CDATA[Congratulations Mr. Rob Glidewell!  You are the winner of the 2008 Trek 7300 and a $100 gift card!
Stop by Walt's and collect your prize!]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 28 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Win a FREE bike!</title>
            <link>http://www.waltsbikeshop.com/about/news/53/</link>
            <description><![CDATA[To celebrate 40 years in buisness Walt's has teamed up with KBIA to give away a 2008 Trek 7300 AND a $100 Walt's gift card to outfit the lucky winner and their bike.  Register to win at Walt's or at www.kbia.org.  The winner will be drawn at our 40th Anniversary Celebration on August 25th.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 21 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Stationary Trainers</title>
            <link>http://www.waltsbikeshop.com/about/news/31/</link>
            <description><![CDATA[Winter weather and fading light need not  signal the end to your cycling season!    Walt's has all the clothing and lighting systems you need to ride outdoors year round.  When old man winter throws a kink in your riding plans an indoor stationary trainer can be an attractive alternative.  With a trainer you can transform your bicycle into an indoor exercise bike. Stationary trainers may not be as exciting as riding outdoors with darting squirrels yet there are many benefits associated with using one.  Trainers allow you to maintain or improve cardiovascular fitness,strength and flexibility related to cycling.  We carry trainers from Cycle-Ops and Blackburn.  Trainers range in price from $169.99 to $329.99  based on the variations in the resistance mechanisms.  Trainers are a great gift idea for the cyclist in your life! During our Holiday Sale all stationary trainers, accessories, videos, training manuals, and heart rate monitors will be ON SALE.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 19 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Ride with Carl for Sam!</title>
            <link>http://www.waltsbikeshop.com/about/news/52/</link>
            <description><![CDATA[Sam Russell was injured in a bicycling accident on June 28th, 2007. He was riding at Trek in Madison, WI, when he gained too much speed and entered an unfamiliar section of trail where he was launched into the air and met a tree head on. Sam is currently paralyzed from the waist down. 

Carl Edwards is a long time friend of Sam's. They have been riding mountain bikes, racing and doing tricks since junior high school. Carl will be sharing his time with us to help raise money for Sam and his family. 

Your minimum donation of $50.00 will include: 
A comfortable paced, 8-10 minute bike ride with Carl Edwards at State Farm with a small group 
An event t-shirt 
A 4x6 snapshot of you riding with Carl.
(additional photos will be available for purchase on-site) 
A confirmation email will be sent to you upon registration, containing your start time and other important information about the days events]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sat, 18 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Update on Sam Russell </title>
            <link>http://www.waltsbikeshop.com/about/news/47/</link>
            <description><![CDATA[On June 28th, 2007, one of our former employees Sam Russell was seriously injured in a bicycling accident that left him paralyzed from the waist down.  Sam worked at Walt’s from 1995-2003 as both a mechanic and a buyer.  Many of our customers remember Sam as being extremely friendly and very bike savvy (he has it in his blood as he is Walt’s nephew).  We were all very sad to see him leave when he moved to Madison where he currently works for Trek Bicycles.   He is married to a woman named Brie (who is also an avid cyclist) and has three beautiful little girls.

I spoke with Sam a few days after his accident and I was nothing short of amazed at his positive attitude.  Sam has always been such an upbeat person that it should have come as no surprise.  He is now in a rehabilitation facility in Milwaukee where he is learning how to adjust to life in a wheelchair.

Sam’s family will have many expenses down the road.   His family and friends are planning a bike ride with Carl Edwards on August 26th.  All funds will go to helping Sam and his family with their needs as they face this new challenge.  

If you would like to keep up on Sam’s progress or contact him, his wife has set up a webpage with information.  It is: <a href="http://www.carepages.com"> www.carepages.com</a>.  You have to go to this home page and set up a user account.  Sam’s page is SamDenverRussell.   There is also another webpage – <a href="http://www.samdrussell.com"> www.samdrussell.com</a> that allows you to make donations to his family or you can make donations a Boone County Bank.  Ask for Deb Harmon who is handling the Sam Russell Family Benefit fund.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 10 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Tool Kit:  Carry Out</title>
            <link>http://www.waltsbikeshop.com/about/news/48/</link>
            <description><![CDATA[  For some people, deciding what tools to take with you on the bike can be more difficult than choosing the “perfect” outfit for a special event.  It really doesn’t have to be all that hard.  You just have to answer a few questions about how well your bicycle is maintained, the riding you intend to do, and your roadside repair skills.  If you are unwilling or unable to do emergency repairs, never ride farther from home than you can walk, or farther than your cell phone will catch a signal.  I suggest you learn how to fix a flat, repair a broken chain, and the rudiments of truing a wheel.  
  First let’s look at the condition of your bicycle.  This is the time to be brutally honest about your habits.  Do you wipe it down, lube the chain, keep your tires inflated to the proper pressure, and have it tuned up/repaired as soon as something malfunctions?  If you ride your tires until the tube pokes out a crack in the sidewall, have no idea if your cables are frayed, and/or your drive-train looks like a superfund site, you probably need to carry enough spare parts and tools to rebuild your bicycle just for a ride around the block.  Basically, a bicycle that is kept in good working order will break down less and require you to carry a smaller and lighter repair kit.
  Next, think about the riding you’ll be doing.  Will you be riding around the neighborhood, within reasonable walking distance from home?  You probably won’t need to carry anything with you.  If you’re staying within the city limits, mostly commuting and short trips, you can probably just carry a flat repair kit.  The farther you travel from home/civilization, the more you’ll need to carry.  Roadies (with well maintained bikes) and mountain bikers staying on trails in or near town should be fine with just a flat repair kit.  The farther cyclists go from civilization, the more prepared they should be.  I used to live in the foothills of the Jemez Mountains in New Mexico.  It wasn’t hard for me to get to places where it would be no fun to walk out.  I always carried a big flat repair kit, a larger multi-tool, a spoke wrench and a minimal first aid kit (we sometimes need repair too).  A cyclist on an unsupported tour will need to carry more tools and repair supplies as well.  While you can get parts in the next town you pass through, problems usually don’t arise as you roll up to the door of that bike shop in Durango…

- Bob Zufall, Service]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 09 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Cyclocross Overview</title>
            <link>http://www.waltsbikeshop.com/about/news/49/</link>
            <description><![CDATA[	Everybody knows that riding bikes is fun between April and November, but what happens in those cold months in between? Well, the answer for most people is cyclocross. Cyclocross racing season last from late October to February and there are a good number of cyclocross races in the area. A good cyclocross race will consist of several different terrains: pavement, grass, dirt, gravel, sand, mud, and barriers. These races put the ultimate test down to challenge not only your fitness, but also your ability to handle a bike in sticky situations. Should you ride a stable, safe mountain bike or a light, fast road bike in a cyclocross race? Well, there is a bike that is just stuck somewhere in between the two. Equipped with drop style bars, a wide, treaded tire and powerful brakes, it’s essentially a hybrid between a road and mountain bike. That’s right, a cyclocross bike, or cross bike for short, and we stock several models at Walt’s. 
	The first model that we stock is the Redline Conquest. This aluminum frame bike comes with a nice mix of Shimano components and Ritchey stem, handlebars, seat post, and wheels. In the past this has been a nine-speed bike, but for ’08 it will most likely graduate to a ten-speed component mix. This bike is our entry level cross bike and the first price point that we will offer.
	The second model is the Felt F1X. This is an aluminum frame bike with a carbon fork. The carbon fork is a substantial upgrade because it will reduce weight and improve the ride quality of the front end. The F1X comes equipped with ten-speed Shimano components and Felt branded stem, handlebars, and seat post. This model comes with a nicer wheel set than the Redline; a Felt branded cartridge-bearing hub laced up to a Mavic rim is much stronger and lighter than the Ritchey wheels. Felt is not currently anticipating any changes to the ’08 model F1X. 
	The third and nicest model that we stock is the Lemond Poprad. This is a True Temper OX Platinum steel frame with a carbon fork, which provides the nicest ride quality. The Poprad comes stock with the nicest components of all three bikes. A mix of ten-speed Shimano and Bontrager components make a truly refined bike. The Poprad has long been the cross bike of choice for Walt’s employees. Bontrager paired spoke wheels offer reduced weight and the Bontrager stem, seat post, and handlebar is top quality. We will be stocking only the ’08 model and have some sizes in stock already. 
	Looking for something more or have a certain component group you want to use? We offer two other cyclocross frames that you can choose exactly how you want built up. The first is the Gunnar Crosshairs. This simple steel bike is very high quality and offers you the opportunity to build your dream bike at a reasonable cost. Custom geometry and paint is available with the Crosshairs. The second option is the Independent Fabrications Planet X. This bike is the ultimate cross bike, available in steel or titanium, these bikes are priced at a premium but offer fully custom geometry and paint. If you wanted a custom cross bike to last the rest of your life, you’d want this bike. It is truly limited only by your imagination. Come by and check out our demo Planet X Ti to see what could be your ultimate cross bike. 
	As ’08 models become available later this year we will be bringing in all these models of cross bikes. Feel free to come by and take one out on a test ride. And remember, these bikes are great for doing much more than just racing. It’s a truly do-it-all bike, the perfect bike for any occasion. More info on pricing and components will be available as soon as ’08 models are beginning to be released. 
	
-Zach Wright, Service ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 09 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Kayak Hauls and Composition: A Beginner’s Guide</title>
            <link>http://www.waltsbikeshop.com/about/news/51/</link>
            <description><![CDATA[Missouri hosts an abundance of recreational waterways for kayakers of every level. If you have yet to experience a local float, here are a few points you might consider before you make a boat purchase. First off, most kayaks are made with either Polyethylene, because it offers a high degree of impact and abrasion resistance, or some top-end boats are constructed with fiberglass or a composite of Kevlar and carbon. Although the latter offers less water resistance, it is a poor option for Missouri’s shallow and rocky waterways and is better suited to open water paddling. Secondly kayaks distinguish themselves in terms of haul shape and length. Hauls tend to lean in one of two directions: shorter/wide or longer/narrow. The shorter and wider boats often fall into the category of recreational or play boats. These kayaks are wide in the middle and have fairly flat hauls. Because of these traits, they tend to maneuverable well in tight water passages, turn quickly, and offer some stability. One specimen of this breed is the Old Town Otter. At $329.00, this kayak is perfect for the whole family to paddle, the Otter’s large cockpit is easy to get in and out of and the boat’s shorter length 9’6” is great for smaller paddles while older passengers can still get out and enjoy a day paddling down the Current River. A slightly longer offering is the popular Old Town Loon and newer Old Town Voyager. Both offer hauls longer than the Otter, by 2 to 4 feet, and thus provides better tracking and stability. However, similar to a car the longer length requires a wider area to turn. With prices ranging from $499.00 to $799.00 depending on length, these boats are ideal for half-day float trips and even overnighters. Furthermore, the Loon’s open cockpit makes this boat ideal for fishing. At the other end of the spectrum of haul designs are the longer, usually over 12 feet, and narrow kayaks. This breed goes straight and fast! Sometimes referred to as touring boats, their longer hauls afford the paddled excellent tracking and less water drag. An example of this class is exemplified in the Old Town’s Adventure XL. Over 12 feet long and with 2 dry hatches, at $859.00 to $1,049.00 this boat is best suited for flat slow moving bodies of water and multi-layer trips. As with most things in life there is no one boat that does all things equally well, but with a little knowledge a budding kayaker can choose the right kayak to navigate his or her favorite waterways.

-John Shannon, Camp Department Manager]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 09 Aug 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Dressing for success…and sun protection.</title>
            <link>http://www.waltsbikeshop.com/about/news/45/</link>
            <description><![CDATA[Daily commutes, recreational activities and lunch breaks all have one thing in common--they provide the opportunity to get outside and enjoy some fresh air!  For many, morning rituals include the application of sun block with these moments of basking in mind.  Aside from sun block, a consideration for UVR (Ultraviolet Radiation) protection is in your wardrobe.  Check out the labels while shopping for apparel.  Many manufacturers tag items with UPF ratings.  UPF ratings indicate how well a fabric blocks UVR.  For example, a well-designed garment with a UPF rating of 20 will reduce the amount of UVR exposure by a factor of 20 or a garment with a UPF of 50 only allows 1/50th of the UV radiation falling on the surface of the garment to pass through it. In other words, it blocks 49/50ths or 98% of the UV radiation. Manufacturers in the outdoors industry are well aware of the importance of UVR protection in active, casual, and travel wear.  A basic rule of thumb is that synthetic clothing inherently has a UPF rating of about 10-15 and will hold this rating even while wet.  Cotton and other natural fibers also carry a UPF protection of about 10 but will loose this rating when the item becomes wet.  To be sure of the rating make sure the manufacturer has had their fabrics tested and rated by the appropriate and certified agency.  So remember to get out when you can and take advantage of clothing that will help keep your skin safe, soft, and cancer free.

For more information checkout the Australian Radiation Protection and Nuclear Safety Agency’s web site at: <a href="http://www.arpansa.gov.au/is_protct.htm">www.arpansa.gov.au/is_protct.htm</a>

Shannon Canfield-Marketing and Promotions Manager
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 04 Jul 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Get up and climb!</title>
            <link>http://www.waltsbikeshop.com/about/news/46/</link>
            <description><![CDATA[Looking to start something adventurous? Try rock climbing. Here are a few quick tips for your new endeavor.  Understandably, many first-timers are somewhat hesitant to head straight to the nearest rock-face and start climbing.  If this is you, then your nearest climbing gym or local climbing school is a great place to get the basics down and some excellent physical and mental training.

There are several shoes suitable for beginners, something that’s great for the gym and performs well outside.  Mad Rock, La Sportiva, and Five Ten offer a variety of great shoes to fill any need. For example, at $89.95 La Sportiva's Cliff is an all-around (i.e. gym or rock) shoe that is comfortable enough for long climbing days. Or you may consider the Flash by Mad Rock. At $69.95, this slip lasted shoe offers high performance at an entry level price. Another important piece of equipment is the harness.  If you are looking for a comfortable starter, the Black Diamond Bod has a padded liner surrounding the waist and will cost you around $50.

If the gym is your stomping ground, ropes, carabiners and belay devices are often provided, shoes and a harness are usually all you'll ever need.  However, if you are looking to take your climbing outside then more gear is necessary.  Heading to a rock-face calls for at least one rope, some webbing, a belay device, a few locking carabiner, and several other things depending on the area.  

Walt’s is your one stop shop to get started. We offer a wide range of Climbing shoes ranging from $70 to $120, a number of different safety harnesses, ropes, chalk bags, webbing, belay devices, and other necessities to assist you in your climbing experience.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 08 Jun 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Weekly Rides</title>
            <link>http://www.waltsbikeshop.com/about/news/44/</link>
            <description><![CDATA[Join Walt's each week for a variety of rides.  All levels of riders are welcome.  Here's the scoop: 

MOUNTAIN:  Each Thursday Walt’s staff members will meet anyone interested in riding the trails at Rockbridge Memorial State Park.  Ride time is 6:30 so arrive a bit early to gear up. We will leave from the Devils Ice Box parking lot.  Helmets are required.  Check Rockbridge’s trail conditions 573-442-2249.  If trails are closed call Walt's for ride details.

ROAD: Lead by Judy.  Meet at the Water Station Office (or whatever they call it--take the Rt. Z exit off I-70, turn right at the top of exit, Water office is on the right.  If you get to Fed Ex you've gone just a tad too far) and will ride from there at 6 pm. Call or e-mail Judy for details (cell:  881-2725, home: 443-1330, e-mail: JudyKnudy@aol.com) 

TRAIL:  Lead by Judy.  MKT & Katy ride to Mcbaine.  Ride from Walt’s 9 am Saturdays.  Call or email Judy for details (cell:  881-2725, home: 443-1330, e-mail: JudyKnudy@aol.com) 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 31 May 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Bike Walk And Wheel Week</title>
            <link>http://www.waltsbikeshop.com/about/news/42/</link>
            <description><![CDATA[Bike Walk and Wheel Week is packed full of fun and interesting events.  Pick up your event schedule and register for Bike Walk and Wheel Week at Walt’s or go online at <a href="www.pednet.org"> to register and find more registration and T-Shirt pick up locations. 

Event Dates: The Mayor’s Challenge: Bike, Walk, and Wheel Week is scheduled for May 12-19. 

Mission Statement: To educate Columbia residents on the health and environmental benefits of walking, biking and wheeling as a means of personal transportation, recreation and fitness and to encourage participation in scheduled activities during Bike, Walk and Wheel Week. 

Approach: Bike, Walk and Wheel Week is a partnership of the city, local businesses, community members and outdoor enthusiasts who help to coordinate and sponsor this weeklong event. This group of volunteers plan events that highlight Columbia’s award winning walking and biking facilities and encourage residents, students and employees to integrate transportation options in their daily routines. 

Expectations: Over 2,500 participants are expected to use active travel during Bike, Walk and Wheel Week and participate in various educational and recreational events during the weeklong schedule. 

Presented By: The City of Columbia and the PedNet Coalition
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 09 May 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's 1st Ladies Night Report</title>
            <link>http://www.waltsbikeshop.com/about/news/43/</link>
            <description><![CDATA[Walts' hosted its first Ladies Night on Thursday, May 3rd and we had 50 enthusiastic ladies attend.  Ross, a Trek Women Specific Design  (WSD) Team member who travels throughout the states promoting cycling for women, provided some great incite for all who attended.  As we sipped wine and ate cheese Ross focused on the importance of bicycles made with women in mind and showed the audience some basic maintenance techniques.  Throughout the evening some great prizes such as helmets, floor pumps and personal training gift certificates were given.  

Due to the great response form area women we would like to host another ladies night.  Women expressed much interest in learning more about proper fit and training for upcoming events.  Ross seemed excited about the prospects of another Ladies Night and mentioned busting out her demo bikes.  That’s right, a trailer full of WSD bikes for us to demo!  

Now we need to gauge how many of our customers are interested in another ladies night and/or demo ride.  Stop by Walt’s or e-mail us with your thoughts.  After all we are doing this for you so why not let us know exactly what you want!  
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 04 May 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Columbia Climbing Club Update</title>
            <link>http://www.waltsbikeshop.com/about/news/41/</link>
            <description><![CDATA[On April 4th, Walt’s Bicycle, Fitness, and Wilderness Co. hosted the first meeting of an independent Columbia Climbing Club. We had a good turn out of interested persons and many ideas were put on the table about the possibility of an adult climbing club, past endeavors, and area resources. We decided to meet again the first Wednesday of the month, May 2, in Capen Park around 6:30 to do some climbing. The club is open to all adults (18+) and climbing levels. We should have some extra harnesses and climbing shoes, but if you have your own gear bring it. Questions can be sent to john@waltsbikeshop.com.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 30 Apr 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>ORTA Update</title>
            <link>http://www.waltsbikeshop.com/about/news/40/</link>
            <description><![CDATA[Walt's is always thrilled to have the opportunity to be involved with trail building/improvement projects.  Here's the latest news given to us from ORTA:

"ORTA,

As many of you know, the Osage Region Trail Association follows the trail building standards set by the International Mountain Bike Association. Many of us have been to IMBA Trail Care Crew classes in the past. These classes have allowed ORTA members to design the high quality trail systems at Binder, Edgewood, portions of Pine Ridge and more.

The IMBA Trail Care Crew will be here in the Jefferson City area to provide us another trail building class. This class is not only incredibly informative but also a lot of fun! You'll see some really cool trails an see exactly how it is done. After the morning classroom session we'll eat lunch (provided by ORTA) then head out on the trail at Pine Ridge to start the "hands on" learning! This will be a really fun time and for those of you that may be new to the group, this would be a great opportunity to get to know others. If you know anyone else who may be interested in attending, pass this on to them.

Also, you may also know that our Pine Ridge grant is based off of our matching the funding we receive with our labor and donations. We have two different types of labor set up for this grant, skilled and unskilled. The skilled labor is worth $15 per hour to ORTA while the unskilled is worth only $6, so if you attend this training for the first time, you would more than double your contributions towards assisting with the grant when you help out.

So not only is going to be a blast but you'd also be REALLY helping ORTA out!

ORTA would like to thank Andy from Gumbo Bottoms for hosting the party. Anyone attending the class will get a free beer. Nick and Jessica from Red Wheel Bike Shop will be providing the pizza.

We would like to thank Mark, Sarah and Frank at Walt's Bike Shop for hosting the "Around The World Slideshow" Friday night.

You will need to register in advance so give me a call @ 573-301-4951.

Friday, May 4, 2007 7:00 PM

Walt's Bike Shop, Columbia, MO

IMBA - Around The World Slideshow

 

Saturday, May 5, 2007 9:30 AM

Tonanzio's Restaurant, New Bloomfield, MO

IMBA Trailbuilding School

 

Saturday, May 5, 2007 7:00 PM

Gumbo Bottoms, Madison Street, Jefferson City, MO

Come hang out with IMBA!

Pizza provided by Red Wheel Bike Shop.

 

Sunday, May 6, 2007

Binder Lake Park Jefferson City, MO

10:00 AM  Ride!"

 

 




]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 24 Apr 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Learn Clipless</title>
            <link>http://www.waltsbikeshop.com/about/news/39/</link>
            <description><![CDATA[Clipless pedals 101, by Bob Zufall, April 1 2007

  OK.  So you’ve made the decision to ride clipless pedals.  Welcome to a new stage in your cycling.  You’ll be able to learn how to spin the pedals for more efficiency, gain more power in each pedal stroke and have more control over your bicycle.  You’ve weighed the various designs against each other and come up with pedals and shoes that will work for your type of riding.   Here are a few pointers to help you make the transition.

  Before you ever ride with this new equipment, you should practice a little in a safe place.  The very first time you try them, use a stationary trainer, or take your bike to a door-frame in your home.  When using a door-frame, position your bike so that when you’re seated on it your shoulders will be in line with the door-frame.  You should get used to doing it the way you will when you ride.  Straddle your bike’s top tube and position the pedal you want to clip in first at the bottom of the pedal stroke.  Start with your foot just above and behind the pedal.  With a slight toe-down angle to your foot, slowly push your foot down and forward feeling for the cleat to engage the front of the pedal retention mechanism.  Don’t just kick at it.  That will only serve to frustrate you.  This may take a couple of passes.  Once the front of the cleat is in the pedal, increase the amount of pressure on the pedal and slowly angle your foot back until you feel it “click” into the pedal.  Don’t get discouraged.  The first time you try, it seems more difficult than it really is.  Once you “clip in” a few times, your muscle-memory will begin to automatically guide you there.   If you’re properly clipped into the pedal, you will be able to back-pedal all the way around with one foot.  Now sit on your saddle and do the same thing with the other foot (if you’re using the door-frame method, be sure to hold the brakes to remain in the door-frame).   This is the common way to mount your bike with clipless pedals.

  Now it’s time to learn to get out of the pedals.  They all basically require an outward twist of your heel, some a little more than others.  Once you get past the “float” of your pedal, your cleat should pop out and you can put your foot down.  Repeat the same movement with your other foot.  Practice clipping in and out of the pedals with both feet.  I recommend stationary practice for several minutes, even a couple of sessions, to get the “feel” of it before trying it in the field.  

  Now let’s go outside.  Don’t plan to go for a normal ride.  This should just be for practicing clipping in and out of the pedals.  Go to a smooth, level, grassy spot to practice.  Now, clip in and ride a few yards.  Stop and clip out.  Again, practice both sides equally.  Be ready to fall, and try to laugh at yourself.   One of my first clipless rides was on a fire road in the Jemez Mountains of New Mexico near where I lived at the time.  Things went along fine until after I climbed a couple of fairly steep sections and decided to stop for some cattle to cross the road.  I forgot I was clipped in and fell over like you see cartoon characters do.  I think the cattle got a good laugh at me.  A little trick to use at first is to talk your way through it, to keep yourself mindful of what you’re doing.  Another thing to remember is that just as you cease forward momentum; steer away from the foot you intend to unclip.  This will make your bike lean toward that side.  The next trick is to be tenacious, and keep it up.  Some people pick it up very quickly, others a little slower.  I can’t dance, but I got through the learning curve.  So can you.  
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 06 Apr 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Climbing Update</title>
            <link>http://www.waltsbikeshop.com/about/news/38/</link>
            <description><![CDATA[Climbing questions; we have had many.  People seem to be looking for good places to climb, a community to climb with, a place to meet and access to gear.  We have been listening to all your questions and comments and are working on coming up with good solutions to all the inquiries.  

To start Walt’s will be launching a new aspect of our Rentals program.  Walt's will now offer Mad Rock's Phoenix Climbing shoes.  Like our other rental gear they will be availible for one, three and week long rentals.  This is a great way to try out gear. Another great perk:  like yor rental and want to buy one of your own?  For 30 days after your rental we will credit your fee to the purchas of gear of your very own!

The 1st Wedensday of April, 4/4/2007, Walt's will host a meeting for those interested in forming a Columbia climbing club as well as a potiental weekly meeting at Capen Park.  Stop by or call Walt's for details.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 28 Mar 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>What can a Heart Rate Monitor do for you?  Part I</title>
            <link>http://www.waltsbikeshop.com/about/news/34/</link>
            <description><![CDATA[What is a heart rate monitor?  This is the first topic to address when discussing functions or benefits, from using heart rate monitors (HRM).  Understanding how a HRM works in relation to your personal physiology is half the battle.  Most manufacturers utilize chest straps for wireless (telemetric) communication with a receiver worn on the wrist, with functions much like those of a standard watch.  For most telemetric HRMs, the heart rate is established by same basic technology commonly found in hospitals and rehabilitation centers, with slightly less precise feedback.   
Heart rate monitors rely on the electrical signals that are generated by the heart, which circulate in the tissues of the chest cavity in an orderly fashion.  The telemetric receiver worn around the abdomen, approximately chest-high, will pick up the electrical current and send it via radio signal to the wrist unit, where it is converted to a real-time heart rate.  Variability in functions of your HRM is mostly based upon the wrist unit, where countless types of feedback are available, depending on your individual needs.  This is an abbreviated definition of a heart rate monitor…but what’s on most people’s mind is oriented toward how to use a HRM, and what it can do for them.
	Learning to use your HRM can be a cumbersome task.  There is a lot of information within the health and fitness industry regarding HRMs, some much better than others.  Unfortunately, even some of the most reliable sources are so packed full of information, it’s difficult to understand how it pertains to your needs.  So what are the basics about HRM function that you need to understand to make it a useful tool?  Due to the complexity of this topic, the details of how to program and use your HRM will be covered in part two of this series.  For now, a more pertinent approach would be to ask the question, what can a HRM do for you and your health? 
	The following list I consider to be important concepts regarding HRMs, their function, and how the user benefits from owning a HRM:
·	Accuracy and ease of use à No more “fingers to the neck or wrist” while you check your pulse….which for several reasons are not as accurate as modern HRMs
·	Monitoring fitness à HRMs make a great way to quantify your workouts, and how your heart responds to regular exercise.
·	Preventing over/under-training à Training concepts don’t apply to everyone, but even the most recreational athlete’s with a goal can benefit from a HRM.
·	Pacing during racing and training à Regardless of your choice of exercise, your workouts can be more purposeful when utilizing a HRM…even when resistance training!
·	Enjoyment à Gadgetry!!  Sometimes it’s just entertaining to watch how your body responds to different stimulus…that terrible hill you just hate, a prescribed interval, or witnessing how weather affects your abilities.  This is a never-ending benefit of owning a HRM…and probably most people’s favorite!
Looking to achieve your best at an upcoming 5k, or simply want to watch your body adapt to exercise for the sake of motivation, it matters not.  What matters is the realization that HRMs aren’t just for elite athletes anymore.  They are cost effective (~$70) and readily available to the public.  The next time you consider buying a new piece of exercise equipment, a HRM might be the best choice for improving your health and fitness.  Keep your eyes peeled for upcoming newsletters, where I’ll share some of the basics on how to use your new HRM.  You can also swing by the Fitness Department and ask lots of questions….get curious about your health!  Best wishes to your health and fitness goals!

Thomas McDaniel CSCS, HFI
Walt’s Fitness Dept Manager
USA Cycling Certified Coach
USA Triathlon Certified Coach
  
	       
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 13 Mar 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Dirt is not a status symbol!</title>
            <link>http://www.waltsbikeshop.com/about/news/35/</link>
            <description><![CDATA[We all need to keep our bikes clean and lubricated to be ready to ride.  There are many excuses:  “I’m just going to get on the trail again tomorrow and it’ll be just as dirty”.  Or “road riding doesn’t make your bike all that dirty”.  If you set aside a few minutes for this small task, you’ll save time when you really want to get on your bike for that next ride.   

Organize your “bike care kit” so you can go right to it quickly and you won’t waste time searching for the items you need.  (Check out Wrench Force's Mini Pit kit or the Pro Pack.  Both are under $30.) The most effective method is to include it in your normal “cool down” routine (stretching, recovery fuel, etc.) and go care for your bike.

Start by cleaning your bike.  Spray it down with a cleaner like Finish Line’s Bike Wash and wipe off the dirt.  While you do that, look at your bike.  Make sure there isn’t damage to the frame, wear or cuts in the tires, frayed cables or anything that looks “wrong”.  You can spot most problems before they get costly.  If the drive-train is dirty, wrap a cloth rag around it and spin the chain backwards to get the worst of the grime off.  If you want to get your chain really clean, pick up a kit like the Park Chain Gang.  It includes the cleaning tool, citrus chain cleaner and a brush to help you clean your cogs and pulleys.

After your bike is clean, lubricate the drive-train.  This part is easy and saves money on parts that can wear out very quickly.  Start by shifting your bike to a small cog in the back, and the middle or inner chain-ring in the front.  That will make controlling the chain easier.  If you haven’t done so already, wipe off the excess dirt with a cloth rag.  Now apply a good, bike-chain specific lube to the rollers in your chain and nothing else.  [Insert the usual suspects for lubes.]  You don’t need to apply any to the cogs or chain-rings.  That will just attract dirt and create a big mess.  Once you’ve applied lube to all the rollers of the chain, work it into the chain by turning the cranks for about 10 to 20 seconds.  Next, take your cloth rag and wipe off the excess lube using the same method as when you wiped the dirt from your chain.  Remember many chain lubes require that you wait for the lube to penetrate the parts of your chain and in some cases dry before riding.  Check the label for best results. 

Now your bike is ready for the next ride.

Bob Zufall-Service Technician
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 13 Mar 2007 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Hit the Road Promotion from Trek Bicycles</title>
            <link>http://www.waltsbikeshop.com/about/news/32/</link>
            <description><![CDATA[Now may be the absolute best time to buy a new Trek road bike from Walt's. For a limited time, Trek is offering never before heard of discounts on select models, and we're passing them on to you. Come in and ask us about the "Hit the Road" promotion from Trek.

Save up to $1200 off retail pricing on some of the most proven and celebrated road bikes in the peloton. Choose from the tour-winning OCLV Carbon, TCT Carbon, ZR 9000 Alloy and Alpha Aluminum 2007 models. Now's the time to hit the road.

Check out a complete list of bikes in the program in our
<a href="http://www.waltsbikeshop.com/cycling/products/26/575/">Road Bike</a> section of our website.
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 04 Feb 2007 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Deals on Wheels</title>
            <link>http://www.waltsbikeshop.com/about/news/30/</link>
            <description><![CDATA[Many mechanics will claim there are very few component upgrades as valuable as a wheel-set.  We believe that some of the greatest improvements in performance and ride quality can be achieved with the right wheel selection. While lighter wheels decrease overall bike weight, reduce rotational weight and require less energy to move, aerodynamics are almost always more important.  Aerodynamic drag on the wheel-set can be up 10-15% of the total drag on your bike.  An improved aerodynamic wheel-set can reduce the wheel drag by up to 25% or now only 2-3% of total bike drag.  It is important to balance weight and aerodynamic concerns with durability, price, and intended use.  Walt's has a large selection of performance wheel sets at great prices.  Stop in during the Holiday Sale to check out the deals on wheels and enjoy the closeout prices!]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 30 Nov 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>The Results are in</title>
            <link>http://www.waltsbikeshop.com/about/news/29/</link>
            <description><![CDATA[Thanks to all of you who completed our  survey  from the last newsletter.  What did we learn?  It's not what we learned but what was confirmed by our customers.  Customers  shop at Walt's because we strive to give excellent customer service, Walt's is locally owned and because of the wide variety of goods we carry.  We also learned that many of our customers have  supported Walt's since the early years and have told their friends!  Thanks so much for taking the time to let us know how to better serve you.  As always if you have any great ideas please feel free to drop on by and speak your mind!  You can also contact us via the we at www.waltsbikeshop.com
SURVEY WINNERS:
As a special thanks for taking the time to let us know how you feel!  Stop by and pick up your loot!
Sarah  Mounter, Jessica Kirby, Ralph Horne, Eileen Yager]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 30 Nov 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Job Openings</title>
            <link>http://www.waltsbikeshop.com/about/news/26/</link>
            <description><![CDATA['06 has been a great year for cycling and we are starting to gear up for the new year with some potential additions to our staff.  If you are interested please follow the related link to more detailed descriptions of positions.   ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 30 Nov 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>What's your choice this winter?</title>
            <link>http://www.waltsbikeshop.com/about/news/27/</link>
            <description><![CDATA[The short days are officially upon us.  Often with shorter days and less opportunities to venture outside symptoms of  'winter blues' begin to appear.  There is no lack of reminders of the impending "doom" of winter as well as the potential "cures" for what ails us.  	
     The transition of our body's natural rhythms, accompanied by a lack of sunlight raises serious questions in the mind of the public.  How will I ever survive this winter?  Try a supplement, or a potion?  Surely there will be a new miracle this year to aid in the "winter blues"?  The American Council on Exercise, and countless other experts, have indeed found the newest revolution in how you can have a brighter, more energetic winter!  It's called exercise, and it's nothing new ...  
     For years now, the world of Exercise Science has been aware of the physiological response to shorter days, and the role regular exercise plays in treatment of the symptoms within.  On a basic level, our bodies tend to go into a state of mild hibernation until the days get longer and the seasons begin to awaken our slumber.  The tendency to sleep increases, as do the cravings for fatty foods.  Metabolic and enzymatic activity slows, and even our ability to get appropriate nutrients diminishes.  So what does this mean, and why bother discussing certainties such as the "winter blah" (also termed Seasonal Affect Disorder)?  Because if you choose to be proactive, there is something that can be done with just a little motivation.  
     Exercise can aid in keeping the effects of winter to a minimum!  Give it a shot.  Just 35 minutes a day, most days of the week, will move you in the direction of more energy throughout the day and help you maintain a positive outlook for the winter to come.  As if prevention of coronary heart disease and type II diabetes isn't enough, our immune systems love staying strong through the winter months ... just from a little aerobic activity!  Although physical activity won't curb that appetite for fat, it will promote short and long-term increase in metabolic activity and decrease the likelihood of a winter weight gain.  What style of exercise will keep you happy and healthy this winter?  
     To give mid-Missourians a shot at achieving goals this winter, Walt's will continue  great service and selection in the Fitness Dept.  Elliptical, treadmills, stationary bikes, or resistance training pieces ... . we've got it all!  We can also give you tips on how to keep your winter training program from becoming monotonous.  
     Remember competing with friends to see who could walk the railroad tie the furthest, or the balance beam during gym class?  It's still as fun as you remember!  Balance, stability, and agility toys are great ideas on how to keep exercise as fun as it was when you were a kid.  Swiss balls, foam rollers, and wobble boards add a dimension to fitness that so many of us have lost touch with.   Swing by the Fitness room the next time you're in Walt's and check out the selection of accessories to challenge even the most nimble, and bring out the kid inside!  Best wishes in achieving your winter goals.

A note from the editor:  Congratulations Thomas for completing your B.S. in Nutrition and Fitness at the University of Missouri, Columbia!  Thomas has an impressive background in the area of  Fitness and Nutrition.  He has been certified as a Strength and Conditioning Specialist by the NSCA and as a Health and Fitness Instructor by the ACSM.  Walt's is proud to have many talented staff members to help serve all our customer's needs! -Shannon Canfield]]></description>
            <author>Mark Bendel</author>
            <pubDate>Thu, 30 Nov 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Cedar Creek Trail Building Project</title>
            <link>http://www.waltsbikeshop.com/about/news/25/</link>
            <description><![CDATA[The Osage Region Trail Association and the USFS are adding a new trail to the Cedar Creek/Pine Ridge area and need your help to make it happen!

Saturday, Nov. 18th 12-3:00 Trail Building Class, Tour Project, Ride/Hike trails.  Camp at Pine Ridge campground.

Sunday Nov. 19th  9am-1:00 Trail Building!  Meet a the Pine Ridge Campground.  Bring work gloves, eye protection, loopers, rake and/or digging tools.  Some tools provided.

Free Food!!

For More info call Cary @ 573-584-9506 or call Walt's 886-9258!]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sat, 18 Nov 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>October is Breast Cancer Awarness Month</title>
            <link>http://www.waltsbikeshop.com/about/news/24/</link>
            <description><![CDATA[Do your part to raise funds for breast cancer research by purchasing some awsome products!  Check out the Chris King Program and Terry Saddles Dragonfly.  Here's more info:
Pretty and Strong 2006

Our Third Year 
In 2004, Chris King Precision Components launched a limited edition series of pink headsets and hubs in an effort to raise awareness for breast cancer research and to raise funds for our local Susan G. Komen Foundation affiliate here in Portland. That first limited edition series of Pretty and Strong was a success and led to the return of the program in 2005 with an expanded line-up of products while still limited to just 4 months availability. Based on the success and feedback we've received from our customers since then, we are pleased to announce that the 2006 Pretty and Strong program has been extended to a Special Edition Series available year-round.

Beginning September 1, 2006, Chris King will add Pretty and Strong pink to its standard list of available colors. We will continue to donate a portion of the sale of any Pretty and Strong item to the Oregon and SW Washington Affiliate of the Susan G. Komen Foundation. 

You Could Ride to the Doctor's Office...
The second part of our program is to encourage our customers to skip a bike ride and bring themselves or a woman they love in for a mammogram or clinical exam during the month of October.

While breast cancer is relatively uncommon in women under the age of 40, regular clinical exams help reduce the chance of breast cancer going undetected. To help detect breast cancer early when the chances for a complete cure are the greatest, the American Cancer Society recommends that all women should receive mammograms every one to two years beginning at age 40 and every year beginning at age 50. Women 30 years old and older should receive annual clinical exams. Your physician is also a resource to advise you about diet, habits that you should end, change or improve to reduce your risk of getting breast cancer. There is some evidence that if people increased their fruit and vegetable consumption to at least five servings a day, cancer rates could be reduced by more than 20 percent.

Terry's saddles:
Last year Terry was able to contribute thousands of dollars to the Susan G. Komen Breast Cancer Fund as a result of the sales of this saddle. Our goal this year is to triple that amount in honor of our dear friend and co-worker, Donna Bogdanski. In signature pink leather with embroidered ribbon, Donna's Butterfly not only looks good, but makes you feel good, too. Same construction as our best-selling Butterfly but with cromoly steel rails. Hand made in Italy. 
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 01 Oct 2006 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's Expands Rental Program</title>
            <link>http://www.waltsbikeshop.com/about/news/23/</link>
            <description><![CDATA[Walt's has expanded it's rental program!  Now our customers have the opportunity to rent a variety of  bikes and camping gear. Our latest addition to the program is our Mad Rock Phoenix climbing shoes.  Our customers also have the option to apply rental fees towards the purchase price of that  item.  
 
The rental program can be a way to use items that are only needed a few times a year or as a way to test products. This can be  helpful in the decision making process when purchasing gear. Contact us for details and availability.

Available for Rent
Mountain Bikes
Hybrids
Tandem
Child Carriers
Sleeping Bags
Sleeping Pads
MSR Stoves
Backpacks
Climbing Shoes]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 01 Sep 2006 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Back By Popular Demand!!!!</title>
            <link>http://www.waltsbikeshop.com/about/news/22/</link>
            <description><![CDATA[After a drought of over 5 years, Walt's has finally brought back our custom cycling gear.  This year we'll offer cycling and triathlon tops, bottoms, and gloves!  Louis Garneau has gone to great length to satisfy our demand for a high quality clothing line at an affordable price.  If your getting tired of ordinary jerseys and want to add some color to your cycling apparel...or you just love supporting Walt's, swing in to check out the new gear.  All items should be in stock by the third week of June.  Photos will be listed under the "Cycling" heading.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 05 Jun 2006 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Management Position Open</title>
            <link>http://www.waltsbikeshop.com/about/news/21/</link>
            <description><![CDATA[Walt's is looking for the perfect person to grow with our Fitness Department.  For more information on the opening use the related link to the Work @ Walt's page.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 01 May 2006 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Management Position Available</title>
            <link>http://www.waltsbikeshop.com/about/news/18/</link>
            <description><![CDATA[Walt's Bicycle, Fitness, and Wilderness Co. has a management opportunity for qualified individuals in the fitness department.  Responsibilities include in-shop customer interaction and sales, inventory control, merchandising, sales floor design, and promotion of commercial accounts.  Professional experience in the physical fitness/health industries is beneficial.  Candidates should also have a commitment to excellence in customer service and sales/retail training or experience.  Health and retirement plans provided.  Please drop off resumes at 1217 Rogers St.  Columbia, MO or e-mail: <a href="mailto:mark@waltsbikeshop.com">mark@waltsbikeshop.com</a>]]></description>
            <author>Mark Bendel</author>
            <pubDate>Mon, 02 Jan 2006 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>'04/'05 Model Closeout Bikes</title>
            <link>http://www.waltsbikeshop.com/about/news/14/</link>
            <description><![CDATA[The 2006 models are arriving weekly which means many of the '05 models will be on sale.  Sale prices will remain on select bikes until they are gone. ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 09 Dec 2005 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Yakima Hatch Rack Recall</title>
            <link>http://www.waltsbikeshop.com/about/news/16/</link>
            <description><![CDATA[Yakima has issued a NHSTA product recall for all 2005 model year Mighty Joe 2 and 3 rear trunk racks.  The recall is issued for racks which have red arm adjustment triggers on both sides of the hub.  Racks were available for purchase from April '05 through October. ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sat, 19 Nov 2005 14:30:00 +0100</pubDate>
        </item>
        <item>
            <title>IMBA Slide Presentation</title>
            <link>http://www.waltsbikeshop.com/about/news/15/</link>
            <description><![CDATA[Walt's will host an evening slide presentation by IMBA on Friday October 28th at 7:30 pm. IMBA associates will be in town for the Missouri Trail Summit. This presentation will be free of charge. Please email <a href="mailto:mark@waltsbikeshop.com">mark@waltsbikeshop.com</a> to register.

]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 28 Oct 2005 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Columbia Rated Top Ten </title>
            <link>http://www.waltsbikeshop.com/about/news/10/</link>
            <description><![CDATA[Columbia Missouri is rated amoung the top ten cities in the country for mountain biking in the July edition of Mountain Bike.  The review names some of our favorite trails, though leaves a couple central Missouri spots out of the article.  The article also highlights some area dining and lodging.   ]]></description>
            <author>Mark Bendel</author>
            <pubDate>Fri, 29 Jul 2005 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Osage Region Trail Association</title>
            <link>http://www.waltsbikeshop.com/about/news/9/</link>
            <description><![CDATA[Osage Region Trail Association is central Missouri's most active trail-building group.  Formed to coordinate Jefferson City's Binder Park mountain bike trails, ORTA members have offered their skills and manhours for other regional trail projects.  ORTA has recently received a grant for work on the Pine Ridge Trail east of Ashland and work started in Oct.  To join the list-serve and for general announcements email Cary and Lori Maloney at cfmlmm@earthlink.net
]]></description>
            <author>Mark Bendel</author>
            <pubDate>Wed, 18 May 2005 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Hincapie on Paris-Roubaix Podium</title>
            <link>http://www.waltsbikeshop.com/about/news/6/</link>
            <description><![CDATA[QuickStep's Tom Boonen claimed his second win in a week in the 103rd edition of Paris-Roubaix, the 259km seventh race of the UCI ProTour, easily beating American George Hincapie to the line on Sunday.  An interesting side was that Hincapie used a Trek Madone rear suspension frame.  For full race coverage, visit the link below.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Sun, 10 Apr 2005 13:30:00 +0100</pubDate>
        </item>
        <item>
            <title>Walt's and CBC Race Team</title>
            <link>http://www.waltsbikeshop.com/about/news/5/</link>
            <description><![CDATA[Walt's has agreed to become a sponsor of the Columbia Bike Club Racing Team for the '05 season.  We are excited to partner with our other local bike shops in supporting the local race scene.  Walt's was previously only a shop sponsor at the Club level.  To find out more about competitive cycling visit columbiabikeclub.com.]]></description>
            <author>Mark Bendel</author>
            <pubDate>Tue, 15 Mar 2005 14:30:00 +0100</pubDate>
        </item>
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