1. What is the benefit of using the Rock Bar? -- The benefit of the Rock Bar is that it is a multipurpose gear and training case. It is specially designed to hold extra gear without getting in your way, and for use in weighted training programs. The design has a narrow width profile. This allows it to be used under the down tube and bottom bracket, the ideal location when adding weight to a bike for building strength. Without weight The Rock Bar is used to hold extra gear such as tubes, food, tools, etc. when on long rides or on the road less travelled. More than one Rock Bar can be used on a bike since it can be attached to top tubes, handle bars, long seatposts, and even some forks. 2. What can I carry if used without weight? -- The Rock Bar is 32 cm long (inside space of about 28 cm x 5 cm x 6 cm) and can hold tubes up to a 2.1 width, small pump, tools, energy bars, batteries and other items (not necessarily at the same time). What you use it for is up to you. 3. Can the weight amount be changed or removed? -- The weight amount is completely adjustable and the weight is removable. 4. Who should use the Rock Bar? -- As an exercise tool the Rock Bar is for anyone seeking to gain strength and wants to incorporate another technique to help them do so. -- As a storage case the Rock Bar is great for carrying extra energy bars, energy gels and other items like tools, etc. For the long distance cyclist, carrying extra supplies is important. The Rock Bar is one way to help you be prepared. 5. Is the rock bar only used as a weight training device? -- No. The Rock Bar is designed to be also used as an extra storage case for carrying things like tools, energy bars and gels, and other supplies. As an example, the Rock Bar is ideal as an extra storage case for use by long distance cyclists in off road events such gravel races, mtb races, and back country touring, etc. The Rock Bar can even be used off the bike to carry things around. For example, the Rock Bar can be attached to the outside of a backpack to carry extra items. 6. Where do I put the Rock Bar when attaching it to a bicycle? -- The Rock Bar typically is attached to the underside of a bicycle frame down tube or top tube, attached to a handle bar, and even attached to long seat posts. The bike frame design will often dictate where the Rock Bar should be placed. Two or more Rock Bars can be attached to a bike at the same time depending on the bike design. 7. What is the best location for weighted training if I use one Rock Bar? -- The ideal location is below the down tube and bottom bracket. This position gives the most neutral balance. The second popular location is under a top tube. This position will make the ride a little harder since the bike usually sways from side to side a bit when riding, and thus will require more muscle force to center the bike.