ProLine Sports, Nutrition Blog

Not a Hybrid? Not a Road Bike? Then What?!

Having worked in a bike shop for nearly a year now, it's safe to say I've seen just about every type of customer come through the door. I know I will encounter more as time goes on, but man are the types of people getting on bikes different. But yes, that is a good thing. Because for every rider, there is a bike. Whether you're out slaying trails and scorching down runs on a full-suspension bike, or just kicking it around town on a single speed fixie bike, there is a bike that will work for your situation.

One cool bike that is becoming more and more prominent as of late is the cyclocross bike. But not because the sport itself is growing, but more and more people are seeing them as a more puroseful bike.

Take for example a customer I had come in this past week looking at some bikes, but was totally clueless as to what he should be on. A few notes from him.

"I want to go fast"

"I have a hybrid bike now with aero bars"

"I don't want a road bike because I have a bad back"

"I want to go fast"

Weird huh? But the funny thing is, he's not alone. There's a lot of people out there that are over the hybrid, but still are either afraid or just don't like the road bike. Enter the cyclocross bike. Yes, the cyclocross bike, for you average consumer. Really? Yes, yes you idiot!

Sorry for the name calling. But honestly, this type of bike is awesome for so many people. Especially your around town rider who wants to rip up the open roads on the weekend, but cruise in town during the week and not have to worry about weather holding him/her back.

Let's take a few minutes to see why...

First off, the bike looks more like a road bike than a hybrid. So that is a first hurdle to get people over. But just get on it. You'll feel the difference from road, to hybrid to cross. The more upright position than a road bike is inviting for someone new to the drop bars, but still feels more aggressive and more promising than a hybrid.

For the person who is truly looking for an all-in-one bike (besides mountain biking, but there's room for that I suppose) that takes them on 50+ mile rides on the weekend, but can also take them back and forth to work, the cross bike is the answer.

Being able to run larger, grippier tires in the inclimate weather or just to make for a more supple ride while riding around town is a great option for the commuter or avid enthusiast. But switch over to some lightweight, low rolling resistance tires on the weekend, and you've got yourself and awesome road bike. 

The main differences you will see here is the braking system. Cross bikes typically come with either a cantilever or disc brake setup. Now, what this does is give the tires you are riding on more clearance. For example, take a standard road bike. Most of these can't get a tire any larger than a 28 on them. That kind of sucks for somebody looking for something with some meaty tread or studded tires. Good luck finding anything smaller than a 32. but with a cross bike, you are almost limitless in your tire options!

A decent cyclocross bike will run you similar to a decent road bike, but have more comfort features. It may not be quite as aerodynamic or aggressive, but for the type of person looking at a hybrid or road bike, I don't see that being an issue.

Many cyclocros bikes out there are also adaptable for fenders as well. Meaning those rainy, muddy or snowy commutes just got a whole lot cleaner. Even my full-carbon Cronus has hidden fender mounts.

So for the people out there saying there is no good all-in-one bike for the commuter and roadie, I say,"NAY! You are incorrect!" I've certainly changed a few minds of people coming in looking for a solution. Most of which have been reluctant and apprehensive of buying a road bike, however, they get overjoyed with the idea of a cross bike. So if this is you, get into your local bike shop and hop on one. I dare you. You may just find a bike that leaves you with no excuse but to get out and ride!

-Dave

 

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2014 Is Here

2014 is just around the corner, or may already be here, depending on when you read this. And that means one thing. Race season is even closer. So let's get at it and talk about some things we want to see this year, possibly some things we don't.

I'm going to start off with a few things I want to see this year. 

First off, I want to see more people outside training! The whole treadmill/trainer/pool thing is good and all, but get your butt outside and live your life. Make this year the year you get outside with other people, train harder with them or help to push them beyond their limits. The rewards will heavily outweigh the costs. Quit being a baby and saying it's too hot/cold to get outside or you don't have the right gear or the time to get your things together. There's always plenty of reasons NOT to do something. You just need one to actually do it.

Next, I want to see more people running in shoes that are good for them. Enough with the minimal, maximal (?) and all that support nonsense. Find some damn shoes that work for you, and you alone, and run in them. Try on a hundred pairs if you have to. But don't, I repeat DON'T, just give in to hype, style and whatever the fastest pros are wearing just because you think it will help. The best shoe for you is the one that is the most comfortable and will keep you running longer and faster.

I also want to start seeing all the local events sold out. Come one everybody! Can't you just take a morning, support your local races and get out there and race with your neighbors? Who cares if it doesn't say Ironman or Rev3 or isn't USAT sanctioned? It's still a race. Do it with a friend or relative. These types of races are great for your community and will help create a healthier vibe around town. Who knows, if you win, you could be the one everyone is talking about. 

Something I don't want to see this year, is all the weight weeny garbage I keep seeing on so many long course triathletes. Especially the beginners. Because you know what? Shedding 2 pounds off of you is a lot cheaper and much more beneficial than forking over $350 for those carbon pedals that will only save you a few grams. Same goes for the shoes, and even the bike. Just because your bike may be a half a pound lighter than mine, if I am more aero than you, and can sustain my power just the same, I WILL beat you to the finish. Get the bike, shoes, and all that other stuff that works for YOU.

Another thing I hope not to see this year is the maximal shoes take off just like the minimal shoe craze did. These freaky looking HOKA  type shoes with insane amounts of padding and support under your foot just give me the creeps. Just like minimalist shoes people. They are not for everyone. There is a purpose and a crowd, but that crowd is limited. 

Finally, one thing I hope to see more of , is power. Myself included. I want to see the price of power meters come down, and I want to see more people out there riding and training with it. It's one thing that can really propel an athletes fitness to the next level, yet it hasn't made it's way into the realm of the average triathlete and cyclists. Simply due to costs. Power is so much more beneficial than heart rate training, mostly because your heart rate is a reactionary measure. Say you go for a 400m sprint up a hill on your bike. You check your heart rate at the bottom, and then again at the top. Say it's 130 at the bottom and 168 at the top. Well, maybe you worked harder at the top? It's still rising after you finish? That's weird. Now take your power, watch IT from bottom to top. So you actually see you started off stronger and dwindled at the top. Crazy huh? Instead of working based off a reactionary measure, working on an instantaneous measure is much more beneficial.

Sorry, that last one got wordy as I'm pumped to hopefully get some power based training device this year coming up.

So there you have it. Some things I would like to see, but also some things I could care less to see. What about you?

-Dave

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Bye-Bye 2013

2013 was a weird year for me from a training and triathlon standpoint. I had a lot of changes going on constantly, and an inconsistent schedule that made for hard days becoming easy days and off days becoming hard days. I never really felt quite in sync with what I had been trying to accomplish for the year, but it was still a pretty good year nonetheless. 

I only did a few races, but showed up for all of them with my best efforts and put down some good times. I had some of my fastest run splits to date, which is always something I feel I can hang my hat on. And I started to feel more consistent on the bike. Even though I never had a truly breakthrough performance in my opinion, the times were there and were always near the top on the given day of the race compared to the rest of the crowd. 

Having such a weird schedule made training hard, but I tried to never use it as an excuse for any poor results. Making the best of each situation was always my goal. Whether it meant I only had 45 minutes to squeeze in a run and shower, that's what I did. Or if I had a full day to myself, I took advantage of that too.

Some places I felt I fell short on were both my consistency in solid training as well as my swim training in general. While I had some good swim times this year and felt very confident in the water, I had much higher hopes of being closer the a front of the pack type swimmer. Or at least holding on to some feet of the front until I eventually would fall off. But that never quite happened. A testament to most likely my poor form and lack of coaching in any way in the sport. Most of my pool time was spent putting in yardage rather than focusing on skill. So that again, will be a goal for 2014. But the goals I have will come later.

Breaking 19 minutes in a 5k off the bike was never necessarily a goal for me, but I knew I had the ability to do it. And I did it in my first race of the season. Granted the 400m swim was cancelled due to such choppy water, the amount of effort was made up for on the bike, fighting some nasty cross winds and 50 degree weather that caused numb feet for the first half of the run itself.

Then came the rainy day race filled with hills, hills and more hills. Quite a bit for an Olympic distance race. I was hoping to go under 40 minutes in the run, but hadn't scouted the course. At least no the the run. Which had I done so, I may have been better suited. Two strong back to back hills on a three loop course caused for some rethinking, and going into the run for a first time sock less was new, too. And add to that, the mud we had to run through for 50 meters each lap, just breaking a 7min/mi pace was a pretty good feat for me on the day.

Those were the big highlights for me in racing this year. But I have learned so much and met some amazing people along the way. Much of which I can thank my job at the bike shop for. The amount of athletes I communicate with is amazing. From pro-level down to first timers, they all have helped me evolve my thoughts and training ideas. As well as helped me to look in the mirror at who I am and what I expect of myself. So I will have some greater goals for 2014.

-Dave

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Treadmill Running

Treadmills suck. I hate them. If I could I would never look or think about them in my life ever again. There's nothing worse than thinking of running in the same spot, going nowhere. It's terrible. And you just know eventually, treadmills will break down. So the thought about owning one sucks, too.

For me, I haven't bitten the bullet and bought one yet, but I do spend a good amount of time on them. Not by choice, but out of necessity to fit my schedule. So I have picked up some thing along the way that help me survive runs on the treadmill.

The first thing I do is stop looking at the time. If I can, I keep it covered or out of sight in any way possible. There's nothing worse than being constantly reminded how much time you have left or how little you've run so far. It's terrifying. So cover that stuff up.

Another thing I constantly have to remind myself of is the fact that treadmills in no way reflect your actual speed outside. Generally, I feel running on a treadmill is slower than that of what you do outside. At least when you are comparing efforts. Take my heart rate at a given level. Say it's 150 inside on the treadmill and I am doing a 7:45 pace. That same heart rate would most likely give me a 7:20-7:30 pace outside.

Next, vary it up. Stop just punching in a couple numbers and trudging them away. Take some time to throw in some hill variations. They don't have to be huge or terribly long. But think about the terrain in your area. Is it horribly flat like a pancake all the time? Probably not. So don't treat a treadmill run that way either. You've got to mix it up with both pace and incline. Most treadmills won't do a decline, but if they do, add those in, too. 

One benefit of treadmill running is the toll it takes on your knees. Running in winter is tough, so much so on your knees. The cold temperatures take a toll on your joints pounding the pavement, so some time on the treadmill will give your joints a break with their bit of give. This was especiailly helpful for me coming back from my ACL surgery. I was able to take it slow and go a little longer on the treadmill earlier on to build back up my base faster than had I stuck to only running outside.

Another benefit of a treadmill run is that they are easier to control. Same goes for training on an indoor trainer or computrainer bike setup. Without the thought of traffic, other runners, bikers and just the rest of the outside world, you can focus on an exact workout of, let's say, intervals. X minutes on and X minutes off for an example at given efforts. Doing such training outside on the roads can be tough since there are so many variables that can interfere with an interval. Hills, people, cars, stop signs, traffic lights, animals, your neighbors stopping you to talk and so forth.

I still stand by my feelings of how much I hate treadmills. But they help fill a large void for many runners out there and are a great tool. But whenever possible, I still prefer the outside.

-Dave

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Commuting in Winter III

So we have covered gear and bike essentials when it comes to commuting in the winter time. Especially here in the midwest. However, we haven't really talked about what it's truly like out there. 

The weather here in the midwest is crazy. Windy and frigid one day, warm and sunny the next. You never really know exactly what's going to be coming your way, so you need to be ready whenever it comes. 

Not only do you need to have all the right essentials from lights to cold weather riding apparel, as well as all the parts on your bike being geared for the weather outside. There is also the problem of being mentally prepared to tackle the weather. Over the past few days we've had some really cold days. With the wind chills dipping in the the negative 20s and 30s. That's cold!

So when you think about commuting in this kind of weather, where should your mind be? Honestly, staying upright and staying visual. Beyond that, you're wasting your mental capacity for anything else. Leave all thoughts about going fast and hard at the door once you step outside. 

For example, my commute generally takes me 18-20 minutes on my road bike in warmer conditions. However, with the cold temperatures, extra clothing, meatier tires and more dangerous riding conditions, my commute is now taking me in the neighborhood of 30 minutes. That's an extra 10 minutes of riding. Granted it's not as fast, but mentally it takes a lot out of me. To be constantly vigilante of all that is going on around me. Listening for cars, looking for slick spots, paying attention to my gearing. There's a lot to process in such a small amount of time. 

Do yourself a favor and drop your ego about getting places faster and looking good doing it. This is all about the ride, getting to work safely, then getting home again. It's better to be a little later to work or getting home because you took your time staying safe than to be risky and possibly slipping into traffic and getting hurt, or worse, killed.

I had my first falling incident the other day. Lucky for me it was on the sidewalk going up onto a helix that crosses a bridge (for bikes and pedestrians only) over a busy highway. As I traversed from the sidewalk to the base of the helix, I saw some ice, so I stayed as vertical as I could without turning my wheel. But my mistake was made when I decided to take a pedal stroke. That slight bit of torque on the rear wheel sent me sliding. From vertical to horizontal in a split second. Lucky for me I was only going a couple miles an hour and I didn't see anyone around to witness it.

I picked myself and my bike up, looked it over and continued on. Not seeing any visual damage to either. Having learned my lesson on cornering, I was even more careful from there on. Coming down hills with ice, I learned to take one foot out of the clips and use it as a balance point and to aid in stopping if need be. 

Remember, just because you can't see the ice doesn't mean it isn't there. Be cautious around every corner in this type of weather. There's no prizes for getting to work 10 seconds faster. Ditch the idea of getting KOMs on Strava in this weather, too. It's not worth the risk of injury. 

-Dave

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Commuting in Winter

Commuting in Winter II

So, like I said before, I would elaborate more on the bike and it's components that would be necessary for commuting in Winter. In my last post I talked about the basic riding gear that should accompany you as you ride in the sub-freezing temps. All well and god if you've got the bike taken care of, so here we'll talk about that.

There's plenty of options when it comes to exactly what type of bike to ride. However, it mostly comes down to what you put onto the bike that will make the biggest differences. You can have a hybrid, mountain or road styled bike and find ways of commuting to work or school or whatever it may be.

For me, I'v lucked upon a cyclocross bike. I have a Trek Cronus from 2013 frame, with a random assortment of parts. From the Sram drivetrain, consisting of all Force components and a Rival crank to the TRP RevoX Carbon brakes.

One of the nice things about having a cross bike is the tire clearance. Unlike many road bikes, cross bikes will either run a cantilever brake setup or a disc brake setup, leaving ample room for running larger/wider tires with more treak or studs if need be. While some not having the same braking power as you may find on a road bike, the cross bikes will still do a great job stopping when need be.

The most important thing to get covered when thinking about components on your bike when commuting through the Winter is your tires. Tires have so many variations from slick to studded. And depending on your riding conditions, this could vary from day to day. One day having a few minimal rubber bumps to grab hold on the cold ground, to studs when you could encounter sheets of ice while riding. From my standpoint, it's better to have a little too much tire, than not enough. As I found out today sliding out on my heavily rubbereized nubs of rubber sliding and falling down on some ice. Luckily I was only going a few miles an hour, transferring from the sidewalk to a helix to cross a bike bridge. Mostly I was just embarrased. But I learned about leaning and sliding pretty quick.

In that situation having studded tires would have been ideal. And probably will be for the rest of the Winter up here in Wisconsin.

Going beyond the tires, there's a handful of other things to think about. One thing I do highly recommend is getting some fenders. You may not need them everyday, but when there is snow on the ground, it's either have them or show up with a wet butt and a dirty bike. For the past month I've been riding without them and finally got a set on. Boy can I tell you what a difference they make. Not only do they keep me drier, but my brakes stay cleaner, my butt stays drier, and the vast majority of the bike stays cleaner, too.

Besides the fenders and tires, there's a few other small parts to pick up. But beyond these, you don't need to worry much about it for now. Invest in some quality tires for whatever bike you have. And make sure to have a few pairs. Three would be ideal. A little bit of nubs for the drier, less slippery days. A heavy rubber nubbed pair for the thicker snowy days or heavy slush days. And finally a studded pair. For those days when it's just icy and terrible.

-Dave

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A while back I posted about being commited to commuting and how it is a struggle to stay strong and get on the bike on nearly a daily basis to ride to work. When the temperatures drop and the snow starts hitting the ground, it just gets that much harder. Being motivated to get moving in the sub-freezing temperatures can be tough. Not just for those out there that just plain don't like snow, but even for those of us who love the cold, snowy days. So let's talk about a few things that help make commuting in Winter a little easier.

One of the first things you want to do is ensure you have the proper clothing. Because going out in your bib shorts and jersey will obviously not cut it. Unless you have sasquatch type body hair. When it comes to clothing, you want it to be both warm AND functional. There's a lot of warm clothes out there. From heavy down puffy coats to flannel lined pants and boots. However, have you ever tried riding your bike in those? Let alont try to ride remotely quick? That doesn't work so well. So what you need to look for is proper layering techniques. Some of which you may already have, so kudos to you!

Some of the first things to look for are a proper shell layer for your upper body. For me, I have something along the lines of the Bontrager RXL 360 Softshell. What something like this will do for you is keep the outside elements out, while also venting out any moisture buildup inside. This is a good place to spend some money if you can. Keeping your core warm is vital. Look for something you can move your arms well in and that has a good cuff system to either fit over gloves, or have gloves fit well over it.

Next, think about the layers below your shell. There are plenty of base layer options out there. From merino wool ro a more polyester type. Each serving different purposes. So long as they can pull moisture away, keep your warm, but not wet and warm, you will be good. I also look for something that has a longer tail end so when you're hunched over on your bike, your back won't pop out and let that nasty cold air in.

From here, we look at covering out legs. Again, lots of choices. The thing to do here is decipher what type of cold you will be riding in. Some days you can get away with some thermal lined bib shorts and maybe some leg warmers. Other days you may need a full-fledged wind-proof shell with thermal lining while wearing bibs underneath for your chamois. For this, go with some trial and error. But try dressing a little warmer than you'd think, rather be a little extra toasty than frigid.

For your feet you have some options. We all know most shoes are meant to vent extremely well. However, if you're like me, you maybe riding your mountain bike shoes in winter which won't vent as well, so this is a good thing for once! However, having some socks that keep your toes nice and warm is key again. I will usually opt for some SmartWool ski socks. They are nice and slender, but are plenty warm for my 25 minute commute. they also run up over my calves to add more warmth to my legs.

Along with socks, it is a good idea to pay attention to the outside of your shoes. That being some booties to wear on top of them. If you're going to have one pair, get the best you can. Something that is at least wind prrof and thermal lined. You don't want to mess around with your feet going numb from the cold. It's no fun, believe me. If you can get your hands on some waterproof ones, go for those as well. Something with Gore-Tex would be best, since they should carry a lifetime warranty, and Gore-Tex makes some of the best products on the market.

Next are your hands. Some more good options there. You have gloves that look like ski/snowboard gloves. You can get some lobster gloves that mimic mittens, but have your four long fingers split into pairs to better operate the bike controls of shifting and braking. And then there is that all-out bar mitt setup. A nice option so you don't have to wear as bulky of gloves, so when you get off the bike you're not fighting some fudgy fingers to open your pack or get inside.

Last, but not least, is your head. There's a couple ways to go about deciding what to wear here. You can do an all in one or a pieced together setup. For me, I like to piece it together. That being, I will wear a thermal lined skull cycling cap with wind protection that covers my ears as well for my head. Then I will also wear a neck gaiter. With this approach, I can easily move things around as I see fit with the gaiter not being attached to the cap. But for maximum warmth, a full balaclava is the best option. A gaiter and cap in one, this will keep in maximum warmth, but may limit some movement or make you overly warm. So think about how you want to feel when riding with these setups.

That should cover most of what you should be looking at wearing while commuting in Winter. There's always a few things I could throw in there for you, but for the first go around, I think this enough to get you started. Stay tuned for my next post about properly setting up your bike for riding through the snow.

-Dave

Trying Out Some "New" Kicks

Last Friday was the quintessential "Black Friday", the day of days to do shopping. Or if you're somewhat of an introverted person like I can tend to be, this is the day you hole up, don't go outside, and of all things, dear God please stay away from the shopping malls. However, there were a few places I had interest in taking a look at, so I took a stab and went out with one of my wife's friends who was visiting us for a few days.

She needed some new running shoes, so I decided to take her to the local tri shop, Endurance House. They do a great job fitting people in running shoes. Taking into consideration the type of running you do and administer a foot-strike analysis that you yourself can view side by side as you try out different shoes.

I was just there to look around and keep my daughter from getting into trouble and breaking expensive things. However, I came across the "Scratch and Dent" table. A table filled with recently returned shoes during their trial period. Figuring the best shoes had been picked over already, I didn't pay it much mind at first. However, on my second time around the store chasing my daughter, I stopped to look and saw a pair in my size. A pair of Altra Superiors.

I tried them on quick, and with the whole table being marked at $25, I couldn't pass them up. They looked nearly fresh out of the box, with apparently very minimal running done in them. I was pretty stoked. My brother has a couple pair of these shoes, and I wasn't set on jumping on them, but for this price, I couldn't resist. I'd at least have another pair of running shoes to wear at work or around town.

I haven't had much time to get outside running for the past few days, but finally was able to this morning. It was a nice 20 something degrees with a heavy wind out of the West, so I decided to stay close to home and out of the wind and wind chill.

At first I was a little hesitant to plan anything longer than just a couple miles on the new shoes, but when I laced them up again, I was reminded how comfortable they actually are. Of which I will go into shortly.

The cool thing about the Altra brand is their zero drop mantra. Unlike some other zero drop shoes, these actually still look like normal running shoes. They don't take on some weird, out of the ordinary upper, or make you look like you're wearing track spikes. They are just running shoes. Nearly all of Altras shoes take on this same look. Not too outlandish, but still have this zero drop thing going on.

Now what zero drop does is kind of cool. Most running shoes have an offset from the heel to toe in the shoe platform. Essentially, the heel is placed a bit higher up than the toe (or toe box I should say), giving the shoe more padding at the heel for the vast majority of people out there that 'heelstrike'. Of which, the verdict is still out, in my opinion, as to whether this is actually bad for you or it's just heresay to boost sales of this new style of running shoe. Most shoes seem to be in the 4-10mm range, with some being higher and lower, but that seems to be the most popular range. The way I look at it, is if you're more of a forefoot/mid-foot striker, there's no need for that extra support in back, which will make the shoes lighter on your feet.

Besides the zero drop mentality, Altra goes another step and actually thinks about how your foot strikes the ground. Newton shoes do a good job of creating a post in the forefoot to give sensation and work on running form, but they lack what Altra does, as do all other shoes I have ever run in. The toe box is actually larger than "necessary" for the shoe to feel like it fits. Which makes the fit seem a bit weird, and from above, the shoes look a little like clown shoes. But there is a method to the madness...

Try walking barefoot across the floor and watch your foot, especially your forefoot and toe box area. Watch it as it's in the air and then as it strikes the ground. Notice anything? Yea, it spreads out when pressure is applied.

What Altra has done is taken this knowledge and applied it to their shoes. Creating a larger toe box than other standard running shoes, giving your feet room to spread out when you contact the ground. Have you ever noticed towards the end of your runs or even during a longer run that your shoes start to feel tighter as you go on? Your feet will also tend to swell a bit from usage. So that larger toe box in the shoe gives you feet the room to do that as well. Such a cool concept!

So, like I said, I finally got out running on these shoes this morning. The first few strides felt a little strange, but once I found my stride, everything felt natural. Having developed more of a mid/forefoot strike, the lack of heel support in the shoes was basically unnoticed. Having been used to running mostly in Newtons for the last couple years, the lack of a 'post' under my forefoot felt a bit strange. But that, again, subsided as I ran longer.

With the added room in the toe box, I wasn't sure how my feet would act as I took a corner. I was pleasantly surprised. No sliding inside the shoe! It's almost as though they fit perfect as my foot hit the ground. Whereas when wearing other running shoes, I tend to feel my foot is going to roll over the edge of the outsole as I take a sharp corner or have to change directions quickly. Especially shoes that have a cushier outsole or midsole.

Lastly, as I have talked about in other articles about my style of running, I absolutely love the instantaneous ground contact I feel in these shoes. With minimal underfoot, but a nice sturdy posting through the mid-foot, these shoes were amazing. I got through 6 miles of light tempo running with some good up and down hills to really test them out, and I will be honest. They felt great the whole way.

With any other products I recommend or endorse on here, these are my personal opinions and I am not going to tell you these shoes are for you or that they are the best out there. However, they are a great shoe to give a try. Especially for those looking for lighter shoes with no drop. Give them a try and feel free to share your thoughts about them with me!

-Dave

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