Branded as a celebration of all things cycling, the annual Sea Otter Classic in Monterey, California, truly delivers something for every type of two-wheeled enthusiast. Road races, mountain bike races, and lots of casual group rides provide ample opportunity to explore the scenic central California landscape, while the expansive Sea Otter Classic expo is ground zero for the latest in technological developments and innovative products and designs. Innovation for Endurance was there for all four days of the festival. Here’s a sampling of the best of the best:

Giro New Road: With a design philosophy focused on creating technical apparel that doesn’t look technical, California-based Giro was on-site promoting its New Road collection. Currently the mid-century-inspired line (think “Mad Men”) includes 14 pieces that range from the merino wool-poly blend casual 5M Overshort, to the windproof, water-shedding Wind Shirt, to the Giro Republic shoes (pictured below), which aim to offer comfort and style on and off the bike.

The 5M shorts, named in part for the five-mile-or-less bike rides they’re intended for, include features such as two-way stretch fabric and specially designed pockets for a smartphone and U-lock. Right now the collection is geared toward men, but expect to see women’s offerings in the near future. “The idea is to create items that are just as comfortable on the road as they are at a restaurant or coffee shop,” explained Giro PR man Mark Riedy. “So it’s technical and functional, but also fun and stylish.”

SRAM Hydraulic Disc Road Brakes: For years disc brakes have been providing stopping power for all manner of vehicles — cars, trucks, motorcycles, mountain bikes, and more. Until recently, though, most road bikes had remained true to traditional technology, utilizing the same basic rim brake mechanisms that have been used for decades. But change is coming quickly. Last year saw a heavy influx of mechanical disc brakes, especially on cyclocross brakes. Now Chicago-based component manufacturer SRAM has unveiled a complete road-specific hydraulic disc brake-equipped drivetrain. While the new slowing system comes with a small weight penalty, that issue is far outweighed by the enhanced braking benefits offered by hydraulics.

During a two-hour test ride at Sea Otter, we found that the brakes provided powerful yet evenly-modulated braking with minimal hand effort. In other words, one finger braking is now possible, even at high speeds or on extremely steep descents. In order to utilize the new system, one must have a bike frame equipped with disc-brake mounts. But if you’ve not made that leap yet, don’t fret. SRAM is also offering a hydraulic rim brake option, which utilizes the advantages of a hydraulic set-up, minus the discs. “With either the rim or disc options, you get increased braking force with less required power input,” explained SRAM spokesman Michael Zellmann. “Bottom line is, it’s going to reduce hand fatigue tremendously, and it works better than traditional rim brakes.”

Trek Project One Mobile Experience: Wisconsin-based bike maker Trek was at Sea Otter showing off its new Project One Mobile Experience. For the uninitiated, Project One allows prospective bike buyers to customize their Trek bike of choice with various parts spec and frame color. Now Trek is taking the program on the road, hitting select cycling events, as well various other happenings across the country. Inside the hardwood-floored studio are examples of the three available frames – Trek’s Domane, Madone, and Speed Concept models – plus a display of the various available parts, frame design samples, and computer kiosks where you can start your own design process. After Sea Otter, the Trek Project One Mobile Experience is headed south for the start of May’s Tour of California pro road race in Escondido, California.

“The idea is to bring a little art and style to cycling events,” explained Trek road brand manager Michael Mayer, who added that the display would also be showing up at music festivals, other sporting events, and at select Trek dealers where there would be beer-and-wine receptions for the shop’s best customers.

As for the number of possible color combinations and designs, Mayer says it’s essentially limitless. There is no cost if you choose a basic Select Series color combination. Pricing rises to $1,200 for more detailed paint work (think hot rod flames) which is all done at Trek’s world headquarters in Waterloo, Wisconsin.

Bell Super Helmet: With a nod toward the burgeoning mountain bike racing discipline of enduro, Bell unveiled the new Super helmet at Sea Otter. The moto-inspired brain protector has a subtle retro look, but certainly isn’t lacking in new innovation. The removable visor has 30 degrees of adjustability and an attachment mechanism that’s designed to fail in a crash, lessening the chance for dangerous torque on the wearer’s neck. That same breakaway technology is utilized in the built-in GoPro camera mount, which can be removed when not in use. Increased head coverage increases protection, while specially treated anti-microbial padding combats odor. The Bell Super comes in three sizes and six color designs, including one by up-and-coming artist Taylor Reeve. Retail price is $125.

Scapin Etika RC Road Bike: Italian-made bicycle frames are nothing new, but ones that glow in the dark are worthy of a little extra attention. That’s just one of the selling points behind the Scapin Etika RC road bike, which is being imported to North America by Toronto, Canada-based Stage Race Distribution. The full carbon-fiber, racing-ready Etika RC can be built up with just about any parts your heart desires, and utilizes a special glow-in-the-dark paint scheme that makes it a true head-turner during those late-evening dashes across town. Frame, fork, and seatpost retail for $4,395; fully-built bike costs vary depending on component choices. And if you prefer a more personalized touch, you’ll be interested in the Scapin Ivor frame, a 100-percent Italian-made road steed that’s available in fully customizable geometry, assuring the best possible fit between rider and bike. 

Specialized Aero Tandem Bike: No, Specialized is not getting into the aero-tandem bike business. Instead this slick two-person speed machine is simply the tangible musings of the California-based company’s top designer, Robert Egger. Known throughout the cycling world for his envelope-pushing ideas and innovation, Egger loves to tinker and create (he even built his own house). Don’t expect to see this two-person wind cheater on your bike shop’s showroom floor anytime soon. But it is certainly fun to imagine the what-if possibilities — and it looks really cool, too.

Which of these new products do you like best?

— Jason Sumner, Bicycling Reporter

An avid cyclist, Jason has been writing about two-wheeled pursuits of all kinds since 2000. He’s covered the Tour de France, two Olympic Games, and numerous international cycling events. He’s also thrown himself into the fray from time to time, penning first-person accounts of adventures in British Columbia, Costa Rica, Peru, and Brazil, among others.

Photos: Jason Sumner: Bell, Giro, Specialized and Trek1; courtesy of manufacturers: Trek2, SRAM, and Scapin

Running is known for its purity of process, however, when you get into the thick of training, it doesn’t always seem so simple. This is especially true when you’re working towards a big goal, whether it’s your first 5K or a Boston Marathon qualification. For this reason, many runners seek out a coach to help put them on a track to achieve their desired results. Not only will a coach give you a training plan especially for you, they’ll be around to keep you accountable and provide guidance on everything from injuries to nutrition.

Since every runner has different needs and expectations, it’s important to carefully select a coach who is right for you as an athlete. When you sit down with a coach or get them on the phone, keep the following questions in mind to help you make the best decision. Remember, you’re interviewing them for the job of being your coach, so be vigilant in vetting them:

What level athlete do they usually work with?

Inquiring about a coach’s clientele is important because it reveals something about their experience and how it will work for you as an athlete. “If the coach works primarily with regional elite runners and faster, they may not be the best fit for a 4-hour marathoner,” explains Luke Humphrey of Hanson’s Coaching Services in Michigan and author of Hansons Marathon Method. “Don’t be afraid to ask. If they can’t help you, chances are, they know someone who might be a better fit.”

What events do they coach?

Be sure the coach specializes in the distances you’re looking to run. Many coaches work with a wide variety of runners and others focus on specific events. “If you’re a 5K runner with no intention of running a marathon then maybe a coach who specializes in marathon coaching might not be the best,” adds Humphrey.

Do they ask the right questions?

An effective coach will work to get to know your running and injury history, as well as your life outside of the sport. Since what you do the other 23 hours of the day, when you’re not running, affects training, they should show an interest in everything —  from your work to family life. “Knowing my athletes as people is a vital component for me to help them reach their goals,” says Randy Ashley, a USATF Level 2 certified coach based in North Carolina.

Do they know their stuff?

While no coach will have every study related to exercise science and physiology memorized, they should demonstrate a good grasp on more than simply the basics. “A thorough knowledge base of all the facets potentially involved in endurance training and racing is necessary,” says Ashley. “These include periodization of training, injury prevention, proper nutrition, how to prepare for the weather, and race strategies.”

Do they embrace sports psychology?

They say that running is 90 percent mental, making a coach’s mental training know-how particularly important. A good coach will spend some time brainstorming mental training and racing strategies. “Sports psychology can ultimately make or break the athlete in his or her pursuit of their goals,” Ashley notes.

How do they approach goal-setting?

One of the first things a coach should discuss with you are your goals. After all, it’s the reason you sought them out in the first place. “Every athlete that I coach, from a 10-year-old Junior Olympic runner to a 69-year-old USATF Masters track champion, has goals,” says Ashley. “Goals are pertinent for me when I put together their training program and also for the runners themselves to get out the door each day.” Humphrey adds that a runner should watch out for anything that sounds too good to be true, saying, “Any coach who promises amazing results is someone to be cautious of because training takes time.”

Do they offer the amount of access you want?

While some runners prefer to be given a training plan and then be left to their own devices, others like regular contact with their coach. So it’s important that the coach’s expectations match up with your own. “The majority of people I have experience with want to know that someone will answer their emails, take a phone call every now and then, and change their schedule for them if necessary,” says Humphrey.  

Ashley echoes that point, saying that injury and other challenges can throw off the training plan and call for a coach to step in. “Athletes should look for a coach that can individualize a training program and be accessible to make adjustments as the training progresses,” he says. Indeed, hardly any training cycle goes 100 percent according to plan, so it’s important to have a coach who’s flexible and able to adjust to changing circumstances to help you cross that next — or first — finish line.

Do you have a coach? If so, what made you choose them over others?

—Mackenzie Lobby, Running Reporter

Mackenzie Lobby is a Minneapolis-based freelance writer and photographer with a master’s in kinesiology from the University of Minnesota. She has run 10 marathons and is a USATF-certified coach and a self-certified local food hound. When not writing, she’s running around the city lakes or picking produce at her local farmer’s market. For more about Mackenzie go to mackenzielobby.com.

In the light of the terror we saw at Monday’s Boston Marathon, it is hard to write about sport and recreational activities. However, now is the time to heal — emotionally and physically.

On Monday I fulfilled a lifelong goal: I competed in the Boston Marathon. I am now part of the elite club and along with my fellow runners we’re all sharing wickedly sore quads. Those of you who have run a marathon, at Boston or elsewhere, know what I mean. Walking up and down stairs or sitting down to go to the bathroom is a very painful experience — and a nice reminder that you took on a huge challenge and a fantastic journey!

So instead of worrying about training right now, the focus when you’ve finished a marathon should shift to recovery and healing from the big day. Research shows that muscle damage induced by the marathon can last for up to two weeks. Here are some ways I like to speed up recovery:

—Massage
—Light stretching
—Walking (to get blood flowing)
—Ice bath
—Refueling with fluids and food

In my experience, the best rule of thumb for the next two weeks is to listen to your body. I like to use the “reverse taper method,” where I start off with about 20 minutes of easy, light running and hopefully by the end of two weeks I can get up to an hour. I find that the light running actually helps to flush the legs, but at the same time, I mix in some days of cross training, running, or days of complete rest. All of these complement the recovery process.

I feel that the devastating events of this week have only brought our running community closer together. We are a resilient and tough group that knows how to endure. These next two weeks I will be taking the time to heal my legs and my heart.

—Shalane Flanagan, Record-breaking marathoner and fourth-place finisher in the 2013 Boston Marathon

With spring in full swing and the bike-riding (and -racing) season well underway, it’s a great time to examine three new and recent books that can help you get more from your time in the saddle. Read on, and then ride on:

 Zinn & and the Art of Road Bike Maintenance

Nothing short-circuits a ride quicker than a broken bike, which is why the newly updated version of this well-regarded repair book is a worthwhile addition to any cyclist’s library. Authored by renown technical writer Lennard Zinn, the exhaustive 520-page Zinn & and the Art of Road Bike Maintenance contains everything from the basics of flat tire repair to detailed intricacies on how to overhaul a drivetrain. Written in plain English and backed up by some 650 illustrations, this book contains easy-to-follow instructions for literally hundreds of bike maintenance and repair jobs that even the non-mechanically-inclined can pull off. And if you’re two-wheeled weapon of choice happens to be a mountain bike, not a road bike, fear not. Also available from VeloPress is Zinn & and the Art of Mountain Bike Maintenance.

Available in bookstores, bike shops and on-line; $24.95; VeloPress

Bicycling Magazine’s 1,100 Best All-Time Tips

Whether you’re brand-new to the sport or have been riding seriously for decades, the newly-revised Bicycling Magazine’s 1,100 Best All-Time Tips has something to offer. This detailed, 200-plus-page tome is organized in easy-to-follow chapters, and contains a wealth of practical advice from top pros, well-regarded coaches, and the editors of Bicycling Magazine (including this reporter, who also served as editor of this new book). Each tip is doled out in short-format, digestible bites, making it easy to pick up and put down as needed. Want to know how to maximize aerodynamic efficiency, it’s in this book. Same goes for proper heart rate training zones, how to use a power meter, mountain bike skill development, diet tips, and advice on how to safely commute back and forth to work. Other pertinent topics include weight loss, cross training, on-the-road etiquette, increasing speed, and basic bike maintenance. There’s even a lengthy glossary of cycling terms and several detailed bike diagrams, which combined will help you learn to fluently speak the language of cycling.

Available starting May 21 online and in bookstores; $12.99; Rodale

Merckx 525

Few question Belgian Eddy Merck’s status as the greatest bike racer of all time. The man nicknamed “Cannibal,” for his insatiable appetite for success, dominated his sport unlike any other, winning just about every major race, including five Tour de France titles. Merckx 525, a nod to the cyclist’s 525 career wins and the first biography authorized by the man himself, is a breathtaking chronicle of those dominating days. Highlighted by a trove of recently discovered photographs not seen outside Europe until now, this coffee table-sized tome does more than simply recount athletic achievement: It provides an intimate pictorial perspective on all facets of Merck’s triumphant life. Along with the requisite race photos there are images from his childhood, his wedding, and lots of quiet and telling moments in between. The accompanying text, written by a quartet of Belgian cycling authors and translated from Dutch to English, is both authoritative and colorful, bringing the reader up close and personal with cycling’s preeminent competitor.

Available in bookstores, bike shops and online; $60; VeloPress

What’s on your cycling season reading list?

— Jason Sumner, Bicycling Reporter

An avid cyclist, Jason has been writing about two-wheeled pursuits of all kinds since 2000. He’s covered the Tour de France, two Olympic Games, and numerous international cycling events. He’s also thrown himself into the fray from time to time, penning first-person accounts of adventures in British Columbia, Costa Rica, Peru, and Brazil, among others.

Everyone exercises to a different rhythm. That’s why your friend can spring out of bed at the crack of dawn for a 50-mile bike ride and you can’t bear the thought of lacing up your running shoes until at least noon — or vice versa.

How sensitive your body is to scheduling is thanks to a complex network of body clocks known as circadian rhythms. These timekeepers are located in  the brain’s hypothalamus and they control everything from hormone fluctuations to sleeping patterns. They also communicate with a series of smaller, peripheral clocks that keep time in other places, like the liver, heart, and muscles.

The ebb and flow of your body temperature appears to have the greatest effect on physical performance. According to chronobiology research — the study of circadian rhythms — your body temperature varies about 1.5 degrees throughout the day and is lowest in the morning, just before you wake up.

A cooler body temperature is optimal for moderately-paced endurance activities like jogging and low-impact aerobics because it subdues your body’s physiologic responses. For example, your heart rate won’t spike as high during a morning workout as it will during a similar afternoon workout.

Studies also indicate that many exercisers will naturally choose a pace that is 2 percent to 4 percent faster in the morning as compared to later in the day, perhaps because they’re less likely to overheat.

 On the other hand, the ideal time to hit the weights or tackle a high-intensity kickboxing class seems to be in the late afternoon when your body temperature and muscle strength are at their peak. Experts have long speculated that so many world records in power events like the 200-meter dash and the javelin throw are set between 2 and 4 in the afternoon because of advantageous circadian rhythms.

 Many people feel better when they do workouts that involve a lot of stretching (like yoga and Pilates) later in the day. This is probably because joints tend to be looser, although it’s not known if stiffness is greater in the morning because people have been bed for eight hours or because there’s a circadian rhythm for stiffness that peaks in the morning.

 Though circadian rhythms are innate, you can reset them. One of the most effective ways to do this is with exercise. Studies show that lifting weights expresses the genes responsible for regulating the circadian clocks of muscles. By resetting a muscle’s clocks, lifting weights seems to trick your body into believing it’s morning when it’s actually the afternoon, or vice versa.

 These of course are generalizations. You may be a natural morning lark who performs best at sun-up, or you may be a born night owl who loves the overnights at your 24-hour gym, or you may be somewhere in between. The main takeaway here is that any time you exercise is a good time. It makes sense to work out when it suits your body, but when you can’t, do it anyway. Here are four apps that’ll help you manage workout time no matter what time of day you sweat (all are available for iTunes and Android):

 Daily Workout Apps – This series includes titles like Daily Ab Workout, Daily Arm Workout, and Daily Butt Workout. The routines are generally 10 minutes long and include spiffy videos led by certified fitness instructors.

Walk Tracker Pro – Choose from a variety of daily workouts and music. The app tracks your route and notes your progress – both powerful motivators. The best features: It offers maps and route-tracking but uses a fraction of battery life as a GPS function. Good for runners and cyclists, too.

Pocket Yoga – just the thing for guiding you to a stretchier, bendier workout, plus this app’s extensive library of yoga poses is unparalleled. Each move offers three variations and killer video instruction.

Gym Pact – You say you’re going to work out? Put your money where your mouth is. Start by loading in your credit card info and workout goals. The app then tracks each time you check into the gym: Miss a workout and you pay. Money from slackers goes into a pot and is divvied up to reward the diehards.

— Liz Neporent, Fitness Reporter

Veteran fitness and health writer Liz Neporent is the co-author of Fitness for Dummies, Weight Training for Dummies, The Winner’s Brain, and the just-released The Thin in 10 Weight-Loss Plan. When not pounding the pavement or pumping iron — or thinking deep thoughts about health and fitness for her latest writing project — Liz can be found hanging out with her hubby and daughter in New York City or upstate New York.

Many runners, and specifically marathon runners, have a love-hate relationship with taper phase, but it’s a critical part of training. Runners must resist the urge to go longer and harder during this time. In the last 14 days no fitness is gained, so you may as well enjoy the lighter training.

So savor the mental and physical break and cut back on mileage and intensity. Two weeks out from a race, I like to cut my mileage back by 70 percent to 80 percent and the last week by almost 50 percent (some will say to start this three weeks out). When I do this, I experience “happy” or “spunky” legs, as I like to call it. I always have to make sure not to run too fast or hard just because I have extra energy. Practice marathon pace work and do your best to exercise patience and control — this is a necessary skill for marathon day.

Also, I like to take a complete rest day within the last week to maximize full recovery and allow my glycogen stores to get nice and high!

During taper mode, it’s normal to over-think and over-analyze. Many times, people feel new aches and pains, think they’re going to get sick, worry they’re going to lose fitness or become stressed and irritable — that’s all normal. Our self-confidence and egos begin to waver because we are addicted to hard work and the positive reinforcement of workouts. The key is to stay relaxed and confident (don’t check the weather forecast obsessively either!).

Right now, as I wind down in the last few days before the 2013 Boston Marathon, I’ve been feeling a bit sleepy and funky, yet at the same time feel like I could go run forever! I know this is just part of my taper rollercoaster, so I’m just going to relax and enjoy the ride.

What do you do during your tapers?

—Shalane Flanagan, Record-breaking marathoner

Don’t get me wrong. I love cycling — really love it. My garage is packed with bikes. My dresser drawers are spilling over with cycling kit. Not a month goes by – even in the dead of winter – when I don’t get in at least a handful of rides. And come summer, it’s not a good day until a crank has been turned.

But there are also some things I really don’t like about cycling. Nomenclature is scatterbrained. Standards are fleeting. Stereotypes are pervasive. And too many of my cyclist friends are only happy when they can ride – all other recreational endeavors be damned. Here then is my list of 10 things I hate about cycling:

1. Stereotypes: No single question bothers me more than the simple, “are you a mountain biker?” Or its cousin, “are you a roadie?” My answer is always the same: neither. I just love riding bikes, all kinds of bikes. If you happen to be a “roadie” try riding a mountain bike. It’s a ton of adrenaline-fueled fun. And if you only ride dirt, give road cycling a try. I bet you’ll enjoy it.

2. Lack of Standards: If you’re spent any time shopping for a bike recently, you know what I mean. There are a half-dozen different bottom bracket sizes; mountain bike wheels now come in 26-, 27.5-, and 29-inch diameters; and I recently visited a company that makes 175 different derailleur hanger models. Consumer confusion is an understatement.

3. Myopic Cyclists: This group includes my aforementioned friends who do nothing but ride or think about riding. Me personally, I like to Alpine ski in the winter when it’s cold and there’s snow on the ground. It just makes more sense — especially if you live in place with mountains like Colorado, where I live. And if you don’t ski, try ice skating or running or playing basketball. Point is, doing the same thing all the time, even if that thing is a great thing like cycling, gets boring.

4. Angry Drivers: Sadly, cycling exposes you to some of the world’s angriest drivers. The type who lose their mind when they have to slow down for five seconds until they can safely pass a group of cyclists. And when they do drive past, they vent their frustration by yelling obscenities, honking their horn, shaking their fist, or all of the above.

5. Bad-Behaving Bikers: Just as bad as the angry driver is the poor-mannered cyclist. These are the folks who can’t seem to comprehend the uphill-mountain-biker-has-right-of-way rule, love pedaling on illegal trails, and ride three and four abreast on roads clearly marked single-file only. Please stop. You are giving the rest of us a bad name.

6. $10,000 Bikes: I love bikes and I love nice bikes. But I honestly don’t think a bike should cost as much as a car. Yet more and more of them do. Sure, they are ultra-light, look great, and ride well. But are they $5,000 better than a $5,000 bike? No way.

7. Hiker-Biker Conflict: Can’t we all just get along? The answer where I live, at least, is no. Most trails around Boulder, Colorado, are closed to bikes, and several recent rounds of community debate revealed a great chasm between the two groups that was marked by dated thinking and stereotyping. Bikers are not all Red Bull-guzzling high-school dropouts who ride like runaway freight trains. Hikers are not all gray-haired contemplative bird watchers who think stepping out of the way to let a biker pass destroys their nature experience.

8. Blocked Bike Lanes: Contrary to popular belief, “bike lane” is not a euphemism for “a place to park my car while running inside to grab dry cleaning.” Please find a real parking place. Bike lanes are for bike-riding, not car-idling.

9. Bike Shop Attitude: Hey, Mr. Bike Shop Mechanic, just because I don’t know all the intricacies of rebuilding a bottom bracket does not mean you need to exude smugness and disdain when answering my questions. Remember, the money I pay for this repair is the money that pays your rent. Be nice.

10. Wind: There, I said it. Yes, I really hate wind. Even tailwinds. It slows you down one way, speeds you up the other, and generally takes away control over your bike. I’ll take dead calm any day – even on the hot days.

What are your pet peeves about cycling? What do you love about riding that keeps bringing you back?

— Jason Sumner, Bicycling Reporter

An avid cyclist, Jason has been writing about two-wheeled pursuits of all kinds since 2000. He’s covered the Tour de France, two Olympic Games, and numerous international cycling events. He’s also thrown himself into the fray from time to time, penning first-person accounts of adventures in British Columbia, Costa Rica, Peru, and Brazil, among others.

Photo courtesy of Jason Sumner

As a cyclist you want to protect your head, sure, but that doesn’t mean you have to sacrifice style and personality. Check out these unique lids that combine fashion, flare, innovation, and old-fashioned creativity:

If you’re the mountain biking type, the Swedish-made POC Trabec Race is up your alley (see photo above on orange background). The construction of this unique-looking and award-winning helmet is modeled after the human skeleton, proving both impact resistance and long-term durability. The inner aramid filament reinforced EPS core is tough, while the outer PC shell is constructed with seams situated in areas of minimal exposure. An aerodynamic channel system with 16 vents enhances ventilation on hot days.

The POC Trabec design has gotten both a best-in-show award at the EuroBike cycling industry trade show and a prestigious best-of-the-best Red Dot innovative design award, beating out 4,433 other entries from 50 countries. “This helmet is inspired by the spongy bone character and layer-by-layer construction of a skeleton,” explained POC CEO and founder Stefan Ytterborn. “We feel like we have found the right balance between low weight, maximum ventilation, and impact protection.” It looks cool, too.

Want to show off your personal flare and perhaps a secret passion for Donna Summer, the Bee Gees, and (a young) John Travolta? Then check out these step-by-step disco-ball-helmet-creation instructions from San Francisco-based art director Natalie Walsh. Her rationale for such a creation? “Because it’s awesome. ‘Nuff said.” Walsh uses an open-faced motorcycle-style helmet in her demo (picture above), but you can use just about any helmet that has surface area flat enough to glue on small pieces of glass tile. Just note that, as it says on her instructions page, the helmet is meant to be a costume piece. If you want to create something with more real-world functionality, skip the glass tile and use acrylic mirror tiles, which are lighter and won’t shatter.

Perhaps coolest of them all, though, is the still-in-development LumaHelm (bottom right photo, above). The brainchild (pun intended) of 28-year-old Dutch designer Wouter Walmink, who works in Australia’s Exertion Games Lab, this prototype interactive helmet both protects your head and signals your intentions as you ride, making you more visible to motorists. For example, tilt your head (and the helmet) slightly left and the helmet blinks on the left side just like a car’s turn indicator light. Tilt your head slightly back and the helmet lights up red like a set of brake lights.

The LumaHelm looks like a standard commuter helmet (and passes basic safety standards), but takes functionality a step further, utilizing two AA batteries to power a sensor that measures movement of the cyclist’s head, and lights up accordingly [see video here]. Walmink and his team have no immediate plans to manufacture the LumaHelm, but it’s not hard to imagine an established helmet manufacturer having other ideas.

Would you wear any of these helmets? What’s your favorite headgear as a cyclist?

—Jason Sumner, Bicycling Reporter

Photos courtesy of POC; Natalie Walsh; Exertion Games Lab

It’s not easy to eat right, especially when summer holidays are set to derail your diet — vacations, barbecues, picnics, pool parties. In fact, every weekend now may seem to blow you off-course from your nutritional goals. However, if you keep a few guidelines in mind, you might be able to prevent a summer slip-up from making you feel as bad (or as bloated!), and help you eat “perfectly” every day (or nearly so):

RULE #1: HAVE A SHAKE BEFORE BREAKFAST

By the time you wake up, your body is already in a catabolic state from not eating for the past six to eight hours, which causes it to break down lean muscle tissue as a source of fuel. Unless you’re happy with letting your body whittle away all your hard-earned work, it’s a process you need to put a stop to.

The moment you wake up (and before breakfast), mix 20 grams of whey protein and ½ cup of a fruit (banana, strawberries, blueberries, etc.) with water. Why this combo, you ask? Whey protein is digested faster than any other type of protein (so your muscles are instantly spared any more damage) while the fruit will help quickly restore your body’s glycogen stores, so your body will have the energy it needs to start the day without stealing it from your muscles.

RULE #2: EAT THE “RIGHT” NUMBER OF CALORIES

The math is simple. Your body needs a certain amount of calories each day to maintain your current body weight. Eat that amount and, unless you’re burning calories from exercise or extra activity, you’ll stay relatively right where you’re at, weight-wise. Eat less or eat more and, well, you get the picture. That said, a perfect day of eating means consuming the exact amount of calories you should be eating—no more and no less.

There are more complicated ways to determine that magical number. One way, such as the Harris-Benedict formula, which involve calculating a series of factors, including your age, weight, height, and how active you are that day (from sedentary up to extra-active). You’re welcome to look that method up and break out your calculator, but if all you’re concerned about is calculating a single day, there’s a much easier way.

Instead, figure out how much you want to weigh, then take that number and multiply it by 12, and then by 15. (If you’re happy with your current weight, then take that number instead.) The two numbers you’re left with is the range of calories you should eat for the day. For example, if you’re 185 pounds, but really should be 165 pounds, then you would multiply 165 x 12 (1,980) and 165 x 15 (2,475). That means the total amount of calories you should eat for the perfect day is 1,980 to 2,475 calories.

RULE #3: DIVIDE THAT NUMBER BY SIX

To maximize how efficiently your body burns fat all day long, you need to give your body a reason to keep your metabolism revved at an elevated pace throughout the day. On the other hand, to minimize the volume of insulin your body releases (so you don’t store as many excess calories as fat), you need to keep your blood sugar at a consistently low level.

You can accomplish both of these tasks at by simply breaking up your calories up into smaller, more frequent portions that are about the same size throughout the day.

That’s why you’ll need to divide your daily caloric into six smaller meals — breakfast, lunch, and dinner, with three snacks in between meals (and yes, that pre-breakfast shake counts as one of them.)

RULE #4: MAKE EVERY MEAL A MIX

For maximum energy throughout the day, every meal and snack should be a combination of carbohydrates, protein, and fat. That’s because your body burns complex carbohydrates as energy faster than it does proteins and fats. When you eat a meal that combines all three, it can give your body a sustained level of energy all day long. The more all-day energy you have, the less likely you’ll be to reach for extra calories from other foods to provide energy later.  

Some examples of a few of the meals you can try throughout the day include:

• A raisin bagel with low-fat cream cheese and fruit jam
• Instant oatmeal with fat-free milk and raisins
• An English muffin with lean ham on top
• Chicken breast or grilled fish (six ounces) with two cups of mixed greens and 1 Tbsp olive oil
• Canned tuna fish (three ounces) mixed with a half-cup low-fat cottage cheese, as well as diced carrots, onions and peppers
• Two slices low-fat Swiss cheese, 3-4 slices low-fat deli ham or turkey breast, one ounce of almonds and a teaspoon of peanut butter (to dip them in)
  

RULE #5: DRINK ALL DAY LONG

Pour at least 12 glasses of water into a pitcher (about 96 ounces of water), place it in the fridge, and be ready to drink all of it throughout the day. Sipping water all day long—especially before, during, and after every meal—can leave you feeling fuller, plus it reduces your appetite during that meal and throughout the rest of the day. That’s because what you may not realize is that oftentimes when you’re hungry, you may actually be thirsty instead, since your body draws a large percentage of its water from the foods you eat.

To stay satiated, experts agree that drinking a minimum of 8 to 10 glasses of water daily (whether or not you feel thirsty) is the standard. But going with an amount that’s slightly higher than that is always wiser, especially if you’re active. Waiting until you’re thirsty means your body has already lost about 4 to 5 percent of its total water. Losing a mere 1 percent of your body weight in water (roughly 32 to 64 ounces) can decrease your overall energy input by as much as 25 to 30 percent.

RULE #6: SATISFY YOUR STOMACH BEFORE YOU SLEEP

Remember what we said about your body sliding into a catabolic state when you sleep from not eating. There’s a way to minimize that from happening by eating right before you go to bed. Casein protein—the type of protein you find in dairy products—takes the longest to digest (between six to eight hours). To give your muscles a break, eat a low-fat mozzarella cheese stick, or a half-cup of cottage cheese right before bedtime. Each is only 80 calories, and, is slowly digested throughout the night, preventing your body from turning to your muscles as it looks for energy while you sleep.

—Myatt Murphy, Fitness Reporter

Fitness expert Myatt Murphy, CSCS, is the author of the best-selling books Testosterone Transformation (Rodale, 2012), The Body You Want in the Time You Have (Rodale, 2005), The Men’s Health Gym Bible (Rodale, 2006) and Men’s Health’s Ultimate Dumbbell Guide (Rodale, 2007). His work has appeared in innumerable magazines and online.

We recently met a 72-year-old runner at a marathon expo. He was wearing a shirt that said, “Running is 80% mental. The rest is in your head.” We giggled and complimented his sense of humor before he told us that his shirt was no joke.

Without hesitation, he launched into a mesmerizing and lengthy story about how he found running in his 60s but didn’t think he could run a marathon. He ran a few half-marathons but believed he was too old to handle a longer distance. Shortly after his 70th birthday, though, he decided to give it a try. “It was all in my head!” he shouted, before detailing how he has run six marathons and has no plans of stopping as he gets older. 

All too often the barriers in our racing and training are not physical but mental. The body is well-trained and ready to perform, but something in the mind holds us back. Some invisible wall is keeping us from experiencing that breakthrough race we are physically ready to run. If we are to reach our full potential we must train the mind as well as the body.

If you’ve ever thought to yourself, I could have run faster! within moments of crossing the finish line, or you can’t figure out why you don’t race as fast as you think you should, these three tips will help you shatter the mental barriers holding you back and catapult you to greater success as a runner:

1.  Visualize: During your runs, see yourself in your next race running effortlessly. Picture yourself accelerating as the race goes on. Imagine fighting through the fatigue and refusing to slow down as you fly past people in the final mile. The more often you see it in your head the more likely you are to come through on race day.

2. Open your mind: Having an open mind doesn’t mean just letting new ideas and beliefs in. It also means letting old beliefs and ideas out. For you to really believe you can do something you must add the new idea that you can while simultaneously subtracting the old idea that you can’t.

3. Compare yourself to others: We normally discourage comparing yourself to others, but in this case if you can find someone who is already running faster than your goals, who is close to you in age, size, and general fitness, it will reinforce the belief that you can do it too!

Just before our new 72-year-old friend walked away to pick up his bib number for his seventh marathon, he offered one last piece of wisdom. “The next time your mind (or anyone else) tells you that you can’t do something, remember that you absolutely can. You just need to believe it.” 

And we thought we were the running experts!

How do you break through mental barriers? What do you see as your mental barriers to overcome as a runner?

—Tim Catalano & Adam Goucher, Running Reporters

Running the Edge co-authors Adam Goucher and Tim Catalano became instant friends while running together at the University of Colorado. After college, Adam went on to have a very successful professional career that garnered eight national championships and an Olympic berth; Tim became a psychology teacher and high school coach in three different countries. They write about their passion for running on their blog, “Run The Edge” and on Facebook.