ProLine Sports, Nutrition Blog

Wrenching Your Bike

I'm guessing it's a safe bet you don't do any of your own work on your bike. And most likely for good reason. Most of us aren't mechanically inclined. And when looking at the mess of cables running through the bike, it just makes your head spin.

There's nothing more aggravating than having something simple wrong with your bike and having absolutely no idea how to fix it. So... why not figure out how?

I'm not saying learn how to replace your bottom bracket or be able to completely re-cable your whole bike. But let's say your gears a misfiring just a little bit. Or one gear is being skipped over. Or maybe your brake is rubbing just slightly. You can fix this right?

Well, let's take a step back one second. Here's where I stop you. Don't do anything until you have been properly educated in some fashion on how these things work.

Some of us out there think we can just figure stuff out by trial and error. However, if we're talking about a shifting issue, a trial and error solution can cause more harm than good. Let's say we're working on your front derailleur because it's rubbing. Ok, just move the hanger a bit and we'll be good right? Not really. You tried to tighten one bolt, but didn't see anything happen, so you move the other. Voila!? Nope. You forgot to peel back the original one and have just caused another problem.

Take the time to learn which screw does what for you given drivetrain setup. It's pretty simple. Both Shimano and Sram have blueprints and instructions on what they do. Take the time to read them. If this doesn't make sense to you, you can always try YouTube. But be warned, some of these videos are terrible and can confuse you more. The best possible option is to talk in person to a professional. Learn from them what you should be looking for and what the problem really is. This will give you better insight into the next time something like this happens.

The best thing you can do to learn more about how to maintain your bike is to ask questions. All to often people come into the shop and are scared to just ask simple questions. The idea of feeling stupid hangs over their head and they just putz around and avoid human contact. DON'T BE THAT PERSON! We want to help you and educate you. That's what our job is and it makes the cycling community stronger.

The next time you have an issue with your bike, go beyond just asking for it to be fixed. Ask what is going wrong and why. If you are friendly with your local bike shop, have them show you how they are fixing it if it's something pretty simple.

Dave

Running with a Baby

We've all seen them. The moms pushing babies in stroller. No big deal, they're just out for their daily exercise, getting the kiddos some fresh air and some decompression time to relieve stress by doing something physical.

But when you're an athlete in training, you take this to another level.

Okay, so maybe I shouldn't say it quite like that. But I do enjoy doing some specific training runs with my daughter in tow. It's always fun to have company, and nothing keeps you more grounded than a girl who can barely say a few words with her feet flailing in front of her having the time of her life looking back up at you with a smirk on her face and just saying "hi".

There's something of an art form to running while pushing a stroller. I've seen all sorts of different ways people have done it. Some are out there using both hands at all times. Some look like their pushing a ton of bricks up a mountain in sheer agony. Others look as though they are out just to wear their running shoes in public. However, I have a few tips that have helped me build some solid training into my running with the stroller.

One. Alternate hands frequently. If you don't, you'll start to get fatigued faster and you will really feel it the next day if you use one arm the whole time.

Two. Push the uphills. This is simple. You've got weight, a hill, go hard. Talk about interval training. I love pushing so hard up some hills it makes me close to redline.

Three. Easy downhills. For one reason, safety. For another, you've got some weight you can lean into with the stroller as well as, hopefully, a brake to help slow you down. After running a tough uphill, cool the jets and recover with the downhill.

Beyond this, always make sure you have plenty of fun things for the kiddo to play with or snack on or run somewhere that has interesting things to look at. For me I have the lake, big houses, animals and some forest.

At ALL COSTS, AVOID RUNNING BY PARKS. This is huge. There's nothing more strenuous than going for a run and having a toddler break down because you ran right past their favorite park. Plan your routes accordingly.

No matter what you do, make it fun and enjoyable and don't expect miracles. For me, I generally expect 1-1:30min/mile slower than may average pace at a given effort. And you have to account for dropped toys or snacks along the way. Nothing more fun than stepping on a plastic bottled hucked out of the stroller.

Dave

Training Ride: Big Wheels

One of the coolest things about working at a bike shop is having the opportunity to be able to use equipment that is on the cutting edge. For me, I was recently able to take out a set of Bontrager Aeolus Wheels.

In preparation for my race coming up, I wanted to get a handle on what some deeper dished wheels felt like. More so than the wheels I currently have which are 50mm in depth. So I grabbed some demo wheels from the shop and gave them a roll. I nabbed an Aeolus 9 rear and Aeolus 7 for the front.

The reason for grabbing two different sizes was for stability. Knowing the possibility of wind on both the day I took them out for training and for race morning itself, I was a bit skeptical of having such a big wheel up front. While the rear stays much steadier, my handling could use some work in the aero bars so I decided to go a little smaller.

When first rolling out of my garage into the flats leading away from my house, I felt lean and fast. I almost forgot that I was riding such deep wheels. Once I started rolling through some more open roads, I really started to get a feel for what the wheels can do.

When stepping on the gas from a dead stop, the power instantly went to the road. It felt amazing.

When I started to head uphill away from town, I was able to stay in aero much longer than I though I would, carrying speed and power. Each pedal stroke drove right through the incline and the wind in my face.

Once I reached the top of the hill I was able to drop into a steady downhill and really feel what these could do. Despite have a 10mph or so headwind, I was pushing 35mph with ease, plus a little white knuckle driving due to the bumpy conditions.

Into the headwind, these things cut through like butter. Which I had pretty much expected. However, then I turned North. Crosswinds.

Once I turned north and had the crosswinds pushing me I really was able to feel where these wheels excel. Not only did I not feel the urge to lean in, but I almost felt like I was being pushed forward. Exactly as they're supposed to do.

Instead of just being a wind fairing, grabbing crosswind and pushing me sideways, Aeolus D3s (dual directional design) help to push you forward when you come to a crosswind.

Next came the drop into a tailwind and some more downhills.

This is where things take off. I was able to smash some segments on Strava I had previously been struggling to move up on. Hitting speeds of up to 45mph, I felt comfortable and in control. Leaning into a hard right turn with a banking curve, I was able to handle it without struggle.

Overall, these wheels are amazing. If you can get a chance to demo a set, I highly recommend it.

Dave

It's Race Week, I Never Feel Ready...

Are you like me? No matter how much training you have (or haven't) done, you never feel quite like you're ready for race day?

You're not alone.

For as seasoned as you would like to call me, with a handful of good training years in the sport of triathlon, I still get jitters leading up to races. Especially the first race of the year. This year I feel much more confident in my ability on the bike, despite my lack of training on my triathlon specific bike. I have made big leaps in terms of training efficiency and building a much better plan of attack when riding.

Swimming for me this off-season has gone back and forth. Some weeks I have been in the pool 4-5 times while others I'm lucky to get in once for just a thousand or so yards. Not a huge deal, so long as I'm putting in the quality work.

So it's race week, the first race is around the corner and I feel like I need to squeeze every last bit of training in before I take the plunge into the cold waters of early season racing.

Not so fast.

I had to catch myself this week to make sure I didn't overdo it and hold back on the nice days and the days when I felt great to keep the energy stored up for race morning. If you find yourself doing the same thing, slow down, stick to the plan and don't deviate.

It happens to me every year, so you're not alone. Triathletes are prone to thing we need to do more and more work to become better. But we also need to recover. Without recovery, we can grow and regenerate from the training we have put in.

Race week is the hardest. You're energy level starts to sky rocket, sleeping gets harder due to excess energy if you're tapering, and you feel like you're always hungry and need to eat like you do on those big training days since you've been pounding in the calories (hopefully predominately good ones).

One of the best ways to keep from going overboard in any aspect of the preparation week is to slow down and know everyone else is going through the same things. We're all nervous. We're all concerned about our training and if we've done enough. Some of us hope we haven't done too much and gone too deep into deficit that we won't come clear by race day.

Stay calm, have confidence in your training and tell yourself you can do this. Because if I can, so can you.

Dave

Review: Pearl Izumi EM ROAD N2

This is a first for me. I have a set of training shoes, or longer easier distance shoes, AND a pair of fast day or racing shoes. I've never really done this before. So when I decided to take this step, I made sure the gap between the shoes wasn't something totally off-track from one another. Like having a pair of heavy support trainers and super minimal shoes for racing. I stuck pretty much in the middle.

For my race/fast day shoes, I went with the Pearl Izumi EM ROAD N2

When it came to selecting a race shoe, I wanted something with a little less drop from heel to toe. The N2s have a 4mm drop, which is actually very similar to previous shoes I have run in, which made them feel right at home when I took them out for a quick run to test them out.

Similar to the M3, the upper on all the E:Motion platform have great breathability and keep my feet dry. Even running barefoot (for transition in triathlon purposes), these shoes are comfortable and don't make my feet feel stuck.

With more of a neutral feel and less midfoot support, these shoes are much lighter and more race tuned. Exactly what I was looking for.

Having adapted into a forefoot/midfoot striker, there is enough shoe up front to handle the beating, and with only a 4mm drop, I don't feel my heel landing simultaneously as my forefoot as I do with other shoes that have a larger drop from heel to forefoot.

Just like the M3s, the N2s have a flat look to their outsole, but the way the shoe interacts with the ground doesn't resemble that. They have a fast, responsive feel. Letting me know exactly when I'm hitting the ground.

Comparing these back to my Newtons, the only real drawback I have found in both pairs of my new shoes is the slightly narrower toe box. But even having done minimal training in them, I can feel they will open up a bit as the fibers wear in on the uppers and in the surrounding forefoot.

Now all I need in these are some quick laces to get me out of transition even faster.

Dave

Review: Pearl Izumi EM ROAD M3

Guess what? I've finally hung my Newton Lightweight Trainers up on the shelf and taken them out of commission. For good. I've found myself some new running shoes. For now. I will forever be grateful to my Newtons, but it was time to move onto something new.

In come one of two new pairs. First up, the Pearl Izumi EM ROAD M3.

 

These shoes are designed to have some good support through the midsole while having a lightweight feel to them. The idea behind the M3 is to have Pearl's level 3, or more supportive, midsole to help primarily with pronation.

For me, I don't worry much about my pronation. It's something I've learned to run with, not use as a crutch to limit my shoe choices. I run with what feels good. And these feel good.

After some time wearing them in by walking and jogging in them around the shop, I finally got them out for a run.

Coming from my Newtons, these shoes have much more of a drop from heel to toe. Not that it's bad, just something I had grown away from running in my last two pair of Newton shoes.

After about five minutes I was comfortable and striding away.

One of the first things I noticed was the midfoot stability. Something again I had grown away from. It was like a new feeling all over again having something under my arch to keep it from collapsing down. It took me a while to get used to it, but it did leave me fresh after my run. Albeit an easy shake out run.

One thing I really enjoy about these shoes are how vented they are. Even while wearing socks and sweating pretty heavily, I was able to keep my feet cool and relatively dry .

What I actually noticed right away about the M3s was the outsole. While I had grown used to a gap between heel and forefoot in most of my old shoes, the E:Motion technology of Pearl Izumi is all about moving forward in a fluid motion.

You can see what I mean in the image to the right. It's a bit different just seeing a flat soled shoe. It doesn't seem like these would be very forgiving laterally and be very flexible like a pair of Nike Free's. But they act very much like my previous Brooks Racer ST 5s. Instant feedback from the road, good posting in the arch to support pronation and enough cushion to keep my feet from feeling like they're just smacking pavement.

For someone who enjoys a more minimal shoe most of the time, this was a bit of a jump. But a good jump. I'm happy with these shoes so far. I have yet to take them out for a substantial run, but I'll get there. Should they be anything amazing or supremely sub-par, I will report back.

Dave

Review: Pearl Izumi P.R.O. Leader Bib Short

I know I talked a few articles ago about some nice bib shorts in the Bontrager RXL bib shorts. And I still stand by how awesome those ones are. However, I have recently gotten my hands on a new set of shorts and have put them through the grinder. Both on the road, triathlon and mountain bikes.

The Pearl Izumi P.R.O. Leader Bib Shorts are hands down the best set of bibs from the waist down I have ever worn.

I don't have this exact color combo, but the bibs themselves are the same. One of the things that struck me first about them were the tapered leg opening. While most bibs of cheaper value have some sticky substance holding them in place, these have a heavy duty fabric that tapers off instead of pinching your legs up like sausages. My favorite. If there's on thing I can't stand is a tight cuff around my quads. Not only does it seem as though it inhibits performance, it also makes you look stupid.

The next thing I turly enjoy about these bibs is the chamois. The way that Pearl Izumi designed these chamois is pretty unique. Instead of having the creases to fold along the saddle and your inner legs, they flipped it over so as to not create any grooves for you legs or any other body parts to be wedged in between as you ride. So when you actually look at the chamois inside the short, it doesn't look like anything fancy, but when you ride it, man do they feel great.

Having used these in all three riding styles I partake in, I feel completely comfortable recommending them for any style. There's enough padding if you're sitting more upright on a mountain bike at the rear of the chamois, without feeling like you're wearing a diaper. The front has a tapered off feeling so when you rock forward into aero position on a tri bike you're not all squished up inside the chamois making an uncomfortable contortionist feeling to get yourself comfortable every time you settle in. And when it comes to road riding, these are perfectly suited for climbing, descending and just straight up cruising. The chamois is perfectly aligned along the upper inner thighs without reaching too far down to cause unnecessary chaffing, but not too high to have some rough spots on the saddle.

The only real downfall I have with these bibs is their over the shoulder straps. After having ridden the Bontrager RXL bibs, I have to say those straps are the most comfortable for me. They are super sleek and stretchy. These are pretty generic. Heavy duty to take a beating and seams on either side, so they can get a little ragged on longer rides. But nothing you can't handle.

Finally, on a last good note, the In-R-Cool fabric in these shorts does a tremendous job keeping you cool by reflecting the sun and moving moisture away from your body.

-Dave

Love Thy Mechanic

There's a lot that goes into maintaining a bicycle. Beyond what the general public is concerned about, there are the intricacies that a certain select few people have the knowledge of. While some very knowledgeable consumers may come along from time to time, there is nothing more valuable to the cyclist or triathlete than a quality bicycle mechanic.

As I spend more and more of my time in a bike shop, it's becoming more apparent to me just how over-worked and under-appreciated bike mechanics are. It also pains me to see just how little respect many of them get from customers who want things cheap and fast. Or even those that think they know more than the mechanic himself does.

So I wanted to take some time to tell you to love your mechanic. Most likely they aren't making much money, working to make the week's end but loving working on your bike every step of the way. Whether it be a $10,000 electronic carbon mecca of greatness or a $50 garage sale hot buy, a bike is a bike, and they want you out on the road riding safely.

I have seen it time and again when customers fret at spending money on their bike not only keep it up and running, but just to keep it safe.

I speak only for those that I know, but the mechanics I know work purely based on love of cycling and the joy they get out of working on bikes. The commission they may receive on work done (if any) is minor at best, and knowing how much work actually goes into some of the jobs they do that they receive commission, it's safe to say it's well worth it.

After being on the other side of the table for so long, I can now safely say I understand both sides. Both being a customer as well as helping out those who don't know what they're doing or how to do it.

I have caught myself time to time being a bit bike snobbish, but I do my best not to let it overtake me. The mechanics I work with do the same. Provide a service and lots of usable information to help not only educate the customer but also keep them best informed about what is going on with their bike and things that could happen down the line.

The next time you take your bike into the shop, thank your mechanic. He's working harder than you know. Under more pressue. Getting paid less. And it's most likely all based on the pure joy of working on bikes. Throwing them a 6-pack from time to time is a nice gesture as well.

Dave